Texas Fitness, Exercise, & Health Thread

Downloaded “my fitness pal” today to see what macros I’m eating a day and track it all.

I wonder if I’m not dropping weight fast cause I’m eating too many proteins.

Google doesn’t bring up clear answers and I’m curious about getting more serious into this rather than just dieting. Like nutritionally, what should I be eating every day to build muscle while leaning out. Ya know?

For the past month it’s been

Scrambled eggs for breakfast. Just eggs. 4. Morning added or on the side

9am- tuna with a banana for a snack at work

Lunch- chicken breast or chicken breast and broccoli

Dinner- broccoli, salad, sometimes chicken breast with it.

I think my diet is super clean but I feel like I could be missing something simple. Not sure if I’m over thinking but idk.

 

Try IF.

 

And how many cals is that?

 

The app tells me to lose 2lbs a week, 2060 calories.

Ima say the app is a little off lol

 

Everybody’s metabolism is different, especially if you’re over 30. How many days are you taking off for rest?

 

I’m 24. 5’10. 201-202lbs


Anddd one. I can’t take anymore off. I’ll go crazy lol

 

Are you lifting everyday?

 

Alright someone in here mentioned my fitness pal app. I downloaded it to see what I’m eating everyday.

This is basically my daily diet with some changes like some days it’s broccoli instead of tuna or bananas instead too.


Looks like I’m eating too much protein but I can cut my protein shake out and shave off 40g of it right there

Looks like I’m low on carbs. Wonder if that’s a good or bad thing.

 

Few notes on MFP:

• The target weight/calories/'activity level' functionality is garbage. Like TXTaco said everyone's metabolism is different, how they respond to nutrition changes is different, etc etc.
• Be careful with searching through their food database. The ones with green check marks are typically more reliable, but I still find some errors. Even by scanning the barcodes on the back of food to enter them, I still sometimes find that things are off (albeit then, its usually just 1-2g of something per serving)
• Best to scan items in and save all your 'cookie cutter' meals as actual "Meals" within the app, and watch as things scan in to be sure the macro/micro numbers actually match the packaging. Then you don't need to do nearly as much work day-to-day to enter foods and stuff. I try to spend as little time as possible in MFP daily so I have tons of meals and recipes saved in it

As for your cals...I'm pretty shocked you have the energy for your workouts eating 1200cal/day.

Few questions: Do you have any binge-days? It's completely normal, and okay to, so not trying to shame you here at all. A side note quick about that is I find it easier to actually work small cheats in almost everyday instead of having a big day for it, keeps me more happy and consistent I feel like.

But anyway, back to the question. 1200cal for 6 days then a 7th day with 6000 cal breaks down to nearly 1900cal/day. 6000cal is a ton I know but it's just a hypothetical to show you how much it can change things. So if you have cheat days, that's totally fine, but track everything at least a few times just to get an idea what these days look like on an intake/macro perspective.

Next question: What are you drinking? Any alcohol, fruit juices, soft drinks, etc? It's all fine, but they can really add up. So if you're forgetting those, could be a significant source of 'untracked' cals.

Another source of untracked cals could be sauces/marinades, etc. I am out of my cut phase so I don't track my marinades anymore, but I still keep track of ketchup, oil, bbq sauce, etc I use.

As for your cal intake (assuming everything is accurate above) that is very low, and impressive if you hit those macros day in and day out month after month. You should definitely be dropping weight based on the cals. That is about as low as any dietician (which, I am NOT) would recommend for even a sedentary female.

WRT macros, you're not eating too much protein. At 5'10 you probably have about 150lb of lean mass, and 1g/lb for lean mass is a fine place to be. Your carbs are crazy low, you're about a banana away from a keto diet in terms of carb count lol.

If you track every little bit of food/drink that you consume for a few weeks and the above is what it REALLY is, I would suggest adding in about 50g/week of carbs until you're up to about 200g/day. Weight about 80% of those carbs around your workouts (from about 2hr prior to 2hr after), and up your cardio. Cardio blows, but some people's metabolisms don't kick into gear without it. The extra carbs should keep your energy levels up (they already seem quite high which is great though) and power you through them. HIIT cardio is generally regarded as more productive than long steady-state.

Edit: Also, with those low carbs, I doubt you're getting even a consistent 10g of fiber a day. Maybe you are, but I'd be surprised. Try to work in 20+ g/day. Fiber helps synthesize protein along with all kinds of other things.

I'd ask about sodium levels but you don't seem to be having any ill effects of high sodium and with that low of an intake, it's almost guaranteed to not be an issue. Start to watch it a little more closely as you approach 2000cal/day.

 

1200 cals/day is ridiculously low intake imo.

 

Great app! Macro balancing

 

For dinner I’ll just eat sweet potatoes and watermelon or something so my calories won’t go up much at all. It’s acrually really easy to stay low cals. Like I don’t ever get hungry.

 

The people who do this deserve to be burned at the stake.

 

Fucking AYEEEEE finally back below 200! In the best shape I’ve been in , in years. Like 7+ years.

 

Ever since I started tracking my macros and splitting them up right... the progress has been fucking phenomenonal. I know there’s always a pound or so change daily depending on poop/intake/etc.

But to even see 197 for once. Fuck. Outstanding.

It tripped me out so much I had to double check it using the old school medical scale and it confirmed it.

 

Bump. Cooked these snacks last night for a little carbs before I hit the gym since I’m usually in a rush when I wake up (2:30am)

Ridiculously tasty for a healthy muffin/cookie and a good load of carbs. Only takes like 20 minutes to make too.

 

that makes my morning

 

Damn kase. You're really into this shit now. I think you got bit by the iron bug.

If you ever come into houston. Let me know. You can come work out with me and stevo.

 

You got no idea lol. I have to force myself to take a rest day. I’d goto the gym twice a day if I could.

Currently trying to change my diet up so I eat more even tho I don’t want to lol. Not eating enough is fucking up the weight loss and gains.

I haven’t had a processed food or soda in months.

Having a girlfriend in the navy that has lost over 100lbs naturally helps too when it comes to motivation lol

 

Also 196.6 this morning on the medical scale. 6lbs till my first goal of 190. Then I gotta get shredded