TheUnhealthyDaddy- Журнал, 27 янв 23

Well, I ate junk to fill in the calories. Ended up with just under 4300 calories. The scale hasn't even moved 0.1 in 3 days. This is crap.  

Thermic effect of food 👌 

I cha get the formula I use to figure out how many calories to eat so I'm adding an extra 250 I've been stagnant for over a week now  

changed *** 

Protein is 30%, complex carbs is anywhere from 5-15% thermic effect. Simple carbs and fats is almost zero 

Thats part of my problem too eating majority whole foods I pick up way more protein than I need. yesterday was 224 grams. By the time dinner rolls around I'm usually trying to limit my protein 😆  

for the most par fats make me feel yucky and give em stomach issues so I really avoid them but I have been shoving down a pb sandwich after breakfast every morning now to get some extra calories and some fats  

Actually I just read the study on the dosage on protein. And you know how most sites n people say you only need 1g per body weight. That’s only true for efficiency. After 1g there’s diminishing returns. But diminishing doesn’t mean obsolete. And if you resistance training, it’s even less diminishing  

Supergainz1 did you post that study here and I read it or did I just read the same one lol 

I might’ve hinted in a few of my posts... lol since some people here gets kidney stones from eating protein, didn’t want to promote it. But I did marked up the graph and it shows around a 40% gainz from .7g/bw - 1.7g/bw. I could post that chart up without an explanation is you want to see 

How are you consuming all that protein? Granted I get about 150g on 1600 calories, so I'm guess you're around 3500 to 4k calories? Or am I missing something? 

@Supergainz, looks like we are both 182lbs. I'll have to get online to see your intake since the mobile app doesn't show it. I'm just shocked that I am stalling already and eating way more with zero cardio. I want to add cardio back in but I have to figure out my calories first.  

@unanimouse, yes I'm trying to put on muscle until April. My average daily is over 3800 calories with 250g+ protein. I wake and have a shake and have a shake post workout. Other than that, I eat 1.5lbs of chicken, fish, turkey, or steak daily. The majority of my fats are from EVOO and from my meats. I am eating the 80/20 where 80% is healthy and the rest are fillers to hit my caloric need.  

That some good stuff man. I workout daily, but I just want to shed weight so I know my muscles are suffering big time. I'm avg about 140-160g of protein this week and only doing 1600 or so calories a day. Once I hit my weight if ever, Ill go up a maintenance calorie diet but high in protein. Anyways, good stuff bro. 

My Dr said for me to eat 1000 cal a day. I'm right at 1500. I feel if I eat any less I'm ALWAYS hungry! This feels like torture and depressing. 

Yes, I like eating lean meats so I don't have an issue forcing proteins (unless my chicken is too dry). Having protein in every meal does help me feel full. I hate feeling hungry. I tried 1800 cals when I was cutting but I didn't have energy and I was hangry a lot. I managed to lose 1.5lbs a week on 2300 calories after increasing my walks. My final cut was 2800 calories but I was only losing 0.5-0.75lbs per week at that point.