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I wanted to lose bottom half fat and gain top half mass and maintain 155-160lbs at 5'8" long term. I started intermittent warrior diet at 147lbs 3 weeks ago and now im at 140lbs...wtf? regardless, i love this diet so much. i save so much money eating healthy food and i have no urge to eat unhealthy food after 2 weeks. i have so much more energy during the day, great 7-8hrs sleep at night. i feel more cheerful, calmer, smarter and more organized in my thought process (if that makes sense). Hopefully this is the losing fat phase and the muscle gain will eventually come? Should I continue to try to maintain the 70/30 ratio (70% protein, 30% carbs/fats) and just increase the calorie count? I'm already eating 110g+ protein per day as part of total 1000cal per day food intake. this site suggests I eat 3350cal per day to get to 165lbs...that means i need to eat 330g of protein per day or intake a lot more carbs/fat? there is no way i can do either on IF war diet. my stomach just cant handle it. thats why i lowered my weight goal to 155-160lbs (hopefully all to the top half). it doesn't appear i can ever get to 165lbs and maintain. i hope im not going down the wrong path and continue to lose weight so rapidly.
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1116 kcal
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Fett: 10,75g | Prot: 120,48g | Kolh.: 121,24g.
Frukost: Coffee with Cream and Sugar. Middag: Quaker 100% Whole Grain Oatmeal, Season's Choice Steamed Mixed Vegetables, Skinless Chicken Breast, Bragg Organic Apple Cider Vinegar, Pace Chunky Hot Salsa, Season's Choice Mixed Fruit. mer...
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2212 kcal
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Träning:
Situps - 30 minuter, Cardio - 1 timme, Vila - 14 timmar och 30 minuter, Sömn - 8 timmar. mer...
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 Kommentarer
I think the recommendation is less cardio per week and strength training two or three times a week to increase muscle. Good luck!
04 jun 18 av medlem: abbadabba
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At 1100 calories, you are not maintaining your weight. And you don't have enough extra calories to build any muscle. More vegetables, a little more fat, keep up the protein to 120 or 125 grams a day with matching carbs. good luck!
04 jun 18 av medlem: abbadabba
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So priorty #1 is maintaining appox 2500 cal per day? Doesnt matter how much exercise or protein i take? I wont see growth unless i get enough cal? Ok more veggies it is. Thanks
05 jun 18 av medlem: ThienN
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In order to gain muscle u have to eat at calorie maintenance or even at calorie surplus
05 jun 18 av medlem: rosio19
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No if u don’t feed ur body it won’t grow
05 jun 18 av medlem: rosio19
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Choose either fat loss (which I don't think you need imo) or muscle gain. You can't do both well. And this takes time. Please up your calories and balance out your macros. 70% protein is both unnecessary, costly, and could be quite dangerous. Aim for 1-1.2g/pound of body mass. Please do some serious reading on healthy ways to gain muscle and how you eat for that. You need to do it safely and you aren't. If you lost that much weight that quickly, it's a sign you aren't consuming enough. It was probably some water, mostly muscle, barely any fat.
05 jun 18 av medlem: Saranharm
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Thanks for the input. I knew something was off, but ive never felt so much better physically and mentally in my life so i kept doing it. I will definitely adjust accordingly and monitor the effects thanks!
05 jun 18 av medlem: ThienN
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you have to find your maintenance number, it might be higher or lower than 2500. that's to maintain your weight. eating in a surplus is higher. eat 1-1.2 grams of protein per weight- so for you aim for ~140 grams of protein a day. more fat and carbs. I usually recommend 40% carbs/30% protein/30% fat
05 jun 18 av medlem: Saranharm
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Awesome thanks. It is so hard to find good calories. Im too fearful of developing lower body fat again because it is so damn hard to get rid of. Mass gainer shakes it is...unless you dont think thats a good idea? I think i have a good exercise habit. My diet has always been my achilles heel though, hence y im here. Thanks for your continued input. I did some research and it comports with ur suggestions. Hopefully i will see notable muscle gains in the next 3wks 😁👍
05 jun 18 av medlem: ThienN
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05 jun 18 av medlem: stevielack5150
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don't get too caught up in good vs. bad. you can't control where the body fat goes, which sucks. again, patience. it will pay off. once I quit jacking around, hopping between diets and yo-yoing I started seeing good changes that will stick around a long time. do you have Instagram? follow Carter good and syatt fitness. these guys aren't trying to see anything and put out quality information
05 jun 18 av medlem: Saranharm
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