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Getting the food in

Capthowdy87

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Get Shredded!
Those who don’t know I am 34 5 7’ 190lbs lean . Came off a cut a few months ago sorted down from 230lbs to 170lbs over 2021 . Came off the diet around thanksgiving and I’m feeling and looking better then ever. Pumps are amazing I’m strong af to the point I’ve been surprising myself lol .
After a few weeks of no tracking I started again at 3000 cals a day and works my way up to now 4000 cals a day 400g protein 400g carbs 89g fat . The last week or so I’ve stayed around. I was gonna try and up it again but Idk how unless I add in some
Higher calorie shit . Right now I’m all clean stuff . Normally 2 shakes a day just to help with the over all volume. It’s easy to drink 800-1000 calories lol . What you guys think I should do run with this intake or try upping it until the a scale starts to move . I don’t want to get fat at all. So I don’t want an all out bulk where I’m Just mindless eating . Need to be controlled lol .
 

Montego

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Those who don’t know I am 34 5 7’ 190lbs lean . Came off a cut a few months ago sorted down from 230lbs to 170lbs over 2021 . Came off the diet around thanksgiving and I’m feeling and looking better then ever. Pumps are amazing I’m strong af to the point I’ve been surprising myself lol .
After a few weeks of no tracking I started again at 3000 cals a day and works my way up to now 4000 cals a day 400g protein 400g carbs 89g fat . The last week or so I’ve stayed around. I was gonna try and up it again but Idk how unless I add in some
Higher calorie shit . Right now I’m all clean stuff . Normally 2 shakes a day just to help with the over all volume. It’s easy to drink 800-1000 calories lol . What you guys think I should do run with this intake or try upping it until the a scale starts to move . I don’t want to get fat at all. So I don’t want an all out bulk where I’m Just mindless eating . Need to be controlled lol .
I would adjust your macros first.

400g of protein is overkill imo. I wouldn't have you eating more then 275g a day. The protein is just there for recovery sake so, as long as you're getting a gram per lb, I think that's pretty adequate.

I would split those calories u reduce from protein into fats and carbs. If you're having a hard time getting the food you will need to pay with it a bit. The fats can slow down digestion a good bit, depending on the type, and if your volume of food in each meal is high, that's going to hurt you.

On the flip side, if you're just burning through the food, adding in more carbs is only going to get you do far to.

If you reduce 125g of protein, just split those calories equally into fats and carbs and see what it does. I wouldn't increase calories if you try this though, just see what happens.
 

Bft84

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In the case of upping the cals and getting in more food lower your fats and change carbs out for faster digesting ones. Rice Krispies, kids cereal, cream of rice, cream of wheat, fruits. Replace protein sources with white fish, protein isolate and liquid eggwhites. Stuff your body will burn through quickly. Fats will keep you full longer and slow down digestion. Get a good intra drink.
Adding in 15-30 minutes fasted cardio first thing in the morning will also boost your appetite during the day.
Just keep an eye on your body composition if you start putting on too much fat then back the cals down.
 

Capthowdy87

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I will try this starting tomorrow and see where it goes. The hardest damn part was hitting the 400g protein . I can easily hit 275 . Right now my cardio is 30min fasted 5x a week in the am. First thing soon as I get up I get on the treadmill . I was considering lowering this down only so when I do try and lose fat again I have somewhere to start as far as adding more cardio . I was mainly doing the cardio for overall health reasons . I’ve been watching the scale and mirror every day bc I just don’t want the fat . Im so sick of having to diet it off . I also have some new clothes I have that I’ll try on to make sure the pants still fit me . My waist at my lowest was 29 . Now it’s 32 . Wich I’m fine with . I don’t want it getting bigger lol .
 

Push50

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I would adjust your macros first.

400g of protein is overkill imo. I wouldn't have you eating more then 275g a day. The protein is just there for recovery sake so, as long as you're getting a gram per lb, I think that's pretty adequate.

I would split those calories u reduce from protein into fats and carbs. If you're having a hard time getting the food you will need to pay with it a bit. The fats can slow down digestion a good bit, depending on the type, and if your volume of food in each meal is high, that's going to hurt you.

On the flip side, if you're just burning through the food, adding in more carbs is only going to get you do far to.

If you reduce 125g of protein, just split those calories equally into fats and carbs and see what it does. I wouldn't increase calories if you try this though, just see what happens.

Great advice Montego1 as usual.
 

CoachCabo

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First thing I thought was up the fat and drop protein a wee bit. Looks likethat’s what has been suggested. Do you use a specific source/sources of fat? Throwing a couple of tablespoons of mac nut oil into shakes, salads or into rice does the trick.
 

Capthowdy87

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First thing I thought was up the fat and drop protein a wee bit. Looks likethat’s what has been suggested. Do you use a specific source/sources of fat? Throwing a couple of tablespoons of mac nut oil into shakes, salads or into rice does the trick.

My fats mostly come from avocados and peanut butter atm . I did lower the protein a little .

Sooooo wtf is going on with this any way. Yesterday was a good day of eating and training . Hit all my meals no problem. Woke up today 5 lbs LOWER . I’m like wtf. ? I don’t get this shit . How can I lose weight eating that much ?? Normally it’s been up and down 1-2 lbs but not 5 .
I’m doing cardio fasted 5x a week 30 mins sessions . Just a brisk walk on a like a 6 incline . Not going crazy like I was before . Em i doing to much cardio ???
 

Montego

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My fats mostly come from avocados and peanut butter atm . I did lower the protein a little .

Sooooo wtf is going on with this any way. Yesterday was a good day of eating and training . Hit all my meals no problem. Woke up today 5 lbs LOWER . I’m like wtf. ? I don’t get this shit . How can I lose weight eating that much ?? Normally it’s been up and down 1-2 lbs but not 5 .
I’m doing cardio fasted 5x a week 30 mins sessions . Just a brisk walk on a like a 6 incline . Not going crazy like I was before . Em i doing to much cardio ???
It happens.

Touching on fats, coconut oil is a very good option since it's a MCT. It won't slow digestion like olive oil, nut butters and longer change fats.
 

Capthowdy87

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It happens.

Touching on fats, coconut oil is a very good option since it's a MCT. It won't slow digestion like olive oil, nut butters and longer change fats.

Can you recommend any coconut oil ?? Do you cook with it ? Or how do you use it ?
 

CoachCabo

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MCT is a fractionated coconut oil so it is liquid at room temperature whereas regular coconut oil is a saturated fat, solid at room temp…except here in the desert. The big pitch on MCT is your body processes it in a way that isn’t likely to be stored as bodyfat.
Generally I avoid saturated fats. Macadamia nut oil is higher in monounsaturated fat than olive oil and why I use it.
 

Capthowdy87

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MCT is a fractionated coconut oil so it is liquid at room temperature whereas regular coconut oil is a saturated fat, solid at room temp…except here in the desert. The big pitch on MCT is your body processes it in a way that isn’t likely to be stored as bodyfat.
Generally I avoid saturated fats. Macadamia nut oil is higher in monounsaturated fat than olive oil and why I use it.

Thanks . I also like Mac oil. I used to buy it from Dave palumbos web site lol . I like the taste of it too. If you put it on rice it’s pretty good .
 
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