All I want to do is lose fat. I feel like some of what Iíve read says my cals should be even lower for what Iím doing. But it has been coming off...I dunno. I was going at like 1800 calories a day but I started getting dizzy a lot and so I bumped it up a couple hundred.
What exactly are you eating anyway on a typical day? As a regular poster in my log, you probably already know some chemical enhancements for your weight loss, but along with optimizing that, what foods are you actually eating to get to around 2k cals? There's ways of eating 2k calories that will leave you fairly sated with consistent blood sugar and ways that will have you up and down, hypoglycemic, dizzy, and too hungry to sleep properly.
A few easy adjustments
1. Coffee in water with artificial sweetner AM, pretty easy to not eat for 90-180 minutes after consuming this first thing AM.
2. Oats in skim+protein+egg whites one of the most sating meals on the planet. Oats digest so slowly that they are near impossible to overeat. The combination of complex carbs+whey+egg whites gives you a nice consistent energy and keeps you full for a long time
3. Brokaid or Primatene tablets OTC at the local walmart. This is ephedrine. You will need to show your ID since this can be used to make meth or something. This will crush your appetite when coupled with caffeine. It directly acts on fat cells raising BMR by about 2-10%, but the main fat burning comes from the stimulant effect increasing your expenditure and from it lowering your appetite. Standard dose is 25mg ephedrine +200mg caffeine, but starting lower is smart.
4. I don't use it often just because I'm a high carb dieter, but if I were doing the low carb/keto thing, I'd probably use 2 tbsp pb+2 scoops whey+2tbsp skim milk and mix it up as a pudding. super sating and actually tastes surprisingly good. Quick and convenient to eat, as well.
Are you prepping your meals? What about your protein? If you are around 180-200lbs, I'd be shooting for 250-300g protein/day. Not because of any magical muscle building properties, just because it is the most sating macro and with the thermic effect of food, each gram of protein is *really* only like 3.3 cals instead of 4 because of the energy required to digest it.
When Iím on point, one of my daily meals is an anabolic French toast which is 500-600 cal and about 50g protein. Then Iíll do a protein shake which I make w non fat greek yogurt/PBfit/2 scoops whey/kale/frozen strawberries/frozen blueberries. Thatís another 500-600 cal and thatís like 70g protein. After that then Iíll have 60+ grams of protein in a meat source, usually chicken breast Iíve prepared in advance or ground turkey (sometimes salmon) a half cup of rice and steamed broccoli or green beans. Sometimes sweet potatoes instead of rice. Or I will use low carb wraps instead of rice and make some guacamole for them. Or just salsa. I also have 1-2 cups of black coffee a day. I take a couple multivitamins and fish oil daily as well
I want to hit 187g of protein while staying at/under 2000 calories.
Tends to be high protein and carb and really low in fat.
You're already eating clean as **** like a bodybuilder 10 weeks from a contest, no MLYLT donkey **** here. She should take notes...
You might also consider dropping the shake and replacing it with a solid meal. The solid meal can still be whey protein based, like the pudding mentioned above or oats. Oats super easy to take with you on the go and have them soaking in skim+water. I had to drop liquid meals a few months back b/c not enough food volume.
Well, I'd def suggest adding in some kind of stimulant aided short fasts and cardiotard where you can fit it in.
I could do a shake with oats! I dunno, weíll see. Today (Iíve make it a lot) this instant pot beefy pasta dish but instead of beef I put in a couple pounds of 99% lean ground turkey, rigatoni, sauce, onions, garlic, and for diet food itís good, I never mind eating it, and the macros are legit AF.
2383 cal 258p 273c 29f
And a portion of that will be a meal for the next couple days.