Diet recommendation?

[Iwannabezyzz]

Hey, guys wanted to see if can get some tips.

I’m doing a push pull split 2x weekly right now. I try to do 4 sets for each different muscle group per session to failure. Every session followed by 1 hour of walking at 3.0. Also a plumber very active during the day.

Diet is 2k daily 3 meals.

First 3 eggs, cup of rice, 2 tablespoons avocado , sprinkled with lil bit of garbanzo beans.

Then 6oz chicken breast, 1 cup of rice, like 12 green olives, one Greek yogurt.

Then 6 oz salmon, 1 cup of rice, 3 table spoons of avocado , some Olives and garbanzo beans.

I weight 165. Trying to keep my protein high and my fats at 50-60 grams.

So far haven’t seen the scale move. But sticking to it.
Any tips?

 

[Iwannabezyzz]

I’m also 5 8” around 20% bf

 

[rdm]

Ads another meal and weight yourself at the end of the week. If it went up then ride that out until you stall. If it stayed the same or went down, add another meal. It's all just calories in versus calories out.

I'd also up the protein in your first meal. Three eggs is like 20g of protein.

 

[Iwannabezyzz]

Im

 

[Iwannabezyzz]

Ads another meal and weight yourself at the end of the week. If it went up then ride that out until you stall. If it stayed the same or went down, add another meal. It's all just calories in versus calories out.

I'd also up the protein in your first meal. Three eggs is like 20g of protein.

Thank but im in a cut not a bulk.

 

[TommyJam]

Weigh your food rather than measuring by volume, track every bite that goes in your mouth and eat the same macros consistently for a couple weeks.

Then you can cut cals if the scale is not moving

 

[Meetketchup]

Weigh your food. You are eating more than you think.

 

[J.S.]

Like others said, get a scale and weigh everything, people like @Meetketchup made me a believer when I finally did this , it works !

 

[Doug 64]

If you don't already have one, get an app like MYFITNESSPAL or whichever you choose to track and plan your meals.

I personally try and enter my food (suggestions) in the app and in advance ( the night before). This allows me to see what I have upcoming, food wise, and it allows me to make substitutions on the fly.

I'm a Medic and my days are never consistent. The tracker really makes the difference to me.
Also, like some of the other guys have stated, weigh your food for accuracy. Good luck.

 

[Iwannabezyzz]

Thanks for the advice guys. Will do.

 

[Meetketchup]

It's like clockwork. The avg person without fail usually underestimates their calorie intake between 30-50%

"I'm in a calorie deficit and can't lose weight." Like fuck all you are.

 

[Scarlett]

You’re doing things right but if your weight isn’t changing try eating a little less or moving a little more small changes for a couple of weeks should help you see progress

Hey, guys wanted to see if can get some tips.

I’m doing a push pull split 2x weekly right now. I try to do 4 sets for each different muscle group per session to failure. Every session followed by 1 hour of walking at 3.0. Also a plumber very active during the day.

Diet is 2k daily 3 meals.

First 3 eggs, cup of rice, 2 tablespoons avocado , sprinkled with lil bit of garbanzo beans.

Then 6oz chicken breast, 1 cup of rice, like 12 green olives, one Greek yogurt.

Then 6 oz salmon, 1 cup of rice, 3 table spoons of avocado , some Olives and garbanzo beans.

I weight 165. Trying to keep my protein high and my fats at 50-60 grams.

So far haven’t seen the scale move. But sticking to it.
Any tips?

 

[FBird]

I'm certainly not an expert like most others here, but im just looking at your menu items and I'm thinking thats a lot of fat grams. Are you accurately tracking your macros? I ve gotten some great advice on macro percentages here and trying to do 50 grams fat to shed my body fat .... man oh man that really takes some meal planning. Getting enough quality protein grams is really tough also. I second the My Fitness Pal to track your macros! Its very very helpful! Make the smart choices and be consistent. You can do it! Count those calories and macros! YOU GO BOY GO!

 

[Jack3d_Wabbit28]

Weighing and tracking may sound annoying but it’s the only way to be accurate. After a few weeks it becomes second nature.

 

[Iwannabezyzz]

I’ve switched to 150 protien 150 carbs

I’ve removed fats. I don’t need them. If I’m injecting hormones + I’m taking fish oils everyday.

All my carbs are pre and post workout

Train am/pm

I’m 140

Been seen great results. Thank you all