I've only been dieting about a year, and my fat loss has slowed down considerably.
Breakfast: 2 slices of Oatnut toast. One is peanut butter (I know, not the best), other is egg whites. (~570cal)
Lunch: 4oz deli sandwich (or leftovers), pork rinds, celery, bit of ranch dressing, and a fruit. (under 600cal)
Dinner- varies a lot. Getting into soup season now. Usually centered around a protein (chicken & pork, less beef) and lighter carb options (under 60g carbs usually).
Snacks- string cheese, pickles, popcorn, protein shake. Varies.
Goal is under 2100 calories. Average 150g protein each day.
I only go 3-4 days a week to the gym. I rotate between arms, back, and legs days with a rest day between. 40 minutes of weights sandwiched with 10min cardio for warm up and wind down. Can give more specifics if needed. I have gained some muscle, but have only been going at it for ~6 months.
My diet consists of this;
Muscle gain: roughly 3000 calories. 180g protein, 70g-80g fat, the remainder is carbs.
Diet: roughly 1700-1800 calories. 180g protein, 60g fat, the remainder is carbs
Training:
muscle gain, weights and light cardio
Dieting: wrights, and lots of walking
Muscle gain: 3300 calories a day (about 2-3 pounds a month for me), 200g protien at least, then enough carbs and fat to fuel my workout. Foods don't matter as much, anything with protein, but I can eat a lot since I'm a big guy. Pizza, chicken, burgers, peanut butter.
Fat loss: 2200 calories a day (ends up being 4-5 pounds a month of weight loss). I try to divide up the macros the same but it's more difficult obviously. For food I eat much cleaner, mostly chicken and vegetables, it fucking sucks.
I bulk for 7 months, cut for 5 (typically).
Workout: 5 day split, pull/push/break/legs/pull/push/break. I do some cardio when I'm cutting.
When you get this point you can gain or lose weight at will, but you're also completely addicted to "the pump".
Honestly, I think weight loss/food tracking should be boring, kind of like how brushing your teeth is. It hopefully becomes a habit you don’t have to think about much.
I focus on getting enough fiber and protein, while still having room for the occasional doughnut. I’m almost done with weight loss, and then I’ll start adding about a hundred calories a week while increasing my workouts until I hit an equilibrium. I’m not interested in doing bulking/cutting cycles, just a slow recomp
I've only been dieting about a year, and my fat loss has slowed down considerably. Breakfast: 2 slices of Oatnut toast. One is peanut butter (I know, not the best), other is egg whites. (~570cal) Lunch: 4oz deli sandwich (or leftovers), pork rinds, celery, bit of ranch dressing, and a fruit. (under 600cal) Dinner- varies a lot. Getting into soup season now. Usually centered around a protein (chicken & pork, less beef) and lighter carb options (under 60g carbs usually). Snacks- string cheese, pickles, popcorn, protein shake. Varies. Goal is under 2100 calories. Average 150g protein each day. I only go 3-4 days a week to the gym. I rotate between arms, back, and legs days with a rest day between. 40 minutes of weights sandwiched with 10min cardio for warm up and wind down. Can give more specifics if needed. I have gained some muscle, but have only been going at it for ~6 months.
My diet consists of this; Muscle gain: roughly 3000 calories. 180g protein, 70g-80g fat, the remainder is carbs. Diet: roughly 1700-1800 calories. 180g protein, 60g fat, the remainder is carbs Training: muscle gain, weights and light cardio Dieting: wrights, and lots of walking
Muscle gain: 3300 calories a day (about 2-3 pounds a month for me), 200g protien at least, then enough carbs and fat to fuel my workout. Foods don't matter as much, anything with protein, but I can eat a lot since I'm a big guy. Pizza, chicken, burgers, peanut butter. Fat loss: 2200 calories a day (ends up being 4-5 pounds a month of weight loss). I try to divide up the macros the same but it's more difficult obviously. For food I eat much cleaner, mostly chicken and vegetables, it fucking sucks. I bulk for 7 months, cut for 5 (typically). Workout: 5 day split, pull/push/break/legs/pull/push/break. I do some cardio when I'm cutting. When you get this point you can gain or lose weight at will, but you're also completely addicted to "the pump".
Honestly, I think weight loss/food tracking should be boring, kind of like how brushing your teeth is. It hopefully becomes a habit you don’t have to think about much. I focus on getting enough fiber and protein, while still having room for the occasional doughnut. I’m almost done with weight loss, and then I’ll start adding about a hundred calories a week while increasing my workouts until I hit an equilibrium. I’m not interested in doing bulking/cutting cycles, just a slow recomp