In my Newbie! thread, I mentioned that my husband was changing his lifestyle with me. He has lifted in the past, but never could see the gains he wanted. I believe he wasn't eating enough.

He is 28 years old, 6' even, and weighs 190 pounds. He has recently gained a bit of a tummy (we measured 39 inches although he still wears 34 waisted jeans) and has filled out in his cheeks and under his chin. He wants it all gone. I have no idea if he needs a calorie deficit or not.....at first I thought so, like maybe 500 calories. However, after reading other advice, I think maybe he just needs to maintain and workout. His muscle tone from the Army is still visible, particularly in his arms and chest. I doubt he has fat on his thighs or butt, heh. I could only be so lucky!

Here is the problem. Even at a 500 calorie deficit, he can't eat nearly enough. Part of the issue I think is that I am cooking, and I need to eat a lot less than him. It is hard to make sure I am giving him appropriate amounts. I am unsure of what to do. Should he just eat bigger amounts? I can't imagine adding more feeding times to the day for either of us.....we are both full time students.

Here is what he ate today:

Wakeup:
1 Cup Cheerios

½ Cup Skim Milk
2 Wheat Toast

2 TBS Peanut Butter



About an hour later:
20 oz Skim Milk Latte + 2 ½ Splenda

Lunch at noon (I know this isn't enough, but we carry our lunch in and I wasn't sure what to pack....I need to keep brainstorming)
1 Cup Chicken Soup
3 oz Chicken
1 Apple


About 4:00:
Can of Tuna
1 Tsp Olive Oil
3 oz Green Beans
2 Wheat Bread
3 oz Turkey



Workout at 5



2 Scoops Protein



Dinner around 8:

3 oz Shrimp
1 Tsp Olive Oil
1 ½ Carrots
4 oz Sugar Snap Peas


That is a grand total of:

1855 Calories
49.3 Fat
185.4 Carbs
196.70 Protein


I just don't know what to do! I calculated that at a darn 500 calorie deficit that he needed:
2612 Calories
Carbohydrates
50%
1306 calories
326.5 grams
Protein
30%
780 calories
29.86 grams
Fat
20%
522 calories
58 grams


That is a lot of food! Any suggestions? Oh, and as an aside, he won't eat cottage cheese. Real bummer.

Yes the volume looks like a lot of food but do it for awhile and you get used to it.

He definetly should be eating bigger portions then you. Bigger plates more servings whatever. He likely eats faster then you to .

I don't see much fruit and veggies. Or nuts?

In my Newbie! thread, I mentioned that my husband was changing his lifestyle with me. He has lifted in the past, but never could see the gains he wanted. I believe he wasn't eating enough.

He is 28 years old, 6' even, and weighs 190 pounds. He has recently gained a bit of a tummy (we measured 39 inches although he still wears 34 waisted jeans) and has filled out in his cheeks and under his chin. He wants it all gone. I have no idea if he needs a calorie deficit or not.....at first I thought so, like maybe 500 calories. However, after reading other advice, I think maybe he just needs to maintain and workout. His muscle tone from the Army is still visible, particularly in his arms and chest. I doubt he has fat on his thighs or butt, heh. I could only be so lucky!

Here is the problem. Even at a 500 calorie deficit, he can't eat nearly enough. Part of the issue I think is that I am cooking, and I need to eat a lot less than him. It is hard to make sure I am giving him appropriate amounts. I am unsure of what to do. Should he just eat bigger amounts? I can't imagine adding more feeding times to the day for either of us.....we are both full time students.

Here is what he ate today:

Wakeup:
1 Cup Cheerios

½ Cup Skim Milk
2 Wheat Toast

2 TBS Peanut Butter



About an hour later:
20 oz Skim Milk Latte + 2 ½ Splenda

Lunch at noon (I know this isn't enough, but we carry our lunch in and I wasn't sure what to pack....I need to keep brainstorming)
1 Cup Chicken Soup
3 oz Chicken
1 Apple


About 4:00:
Can of Tuna
1 Tsp Olive Oil
3 oz Green Beans
2 Wheat Bread
3 oz Turkey



Workout at 5



2 Scoops Protein



Dinner around 8:

3 oz Shrimp
1 Tsp Olive Oil
1 ½ Carrots
4 oz Sugar Snap Peas


That is a grand total of:

1855 Calories
49.3 Fat
185.4 Carbs
196.70 Protein


I just don't know what to do! I calculated that at a darn 500 calorie deficit that he needed:
2612 Calories
Carbohydrates
50%
1306 calories
326.5 grams
Protein
30%
780 calories
29.86 grams
Fat
20%
522 calories
58 grams


That is a lot of food! Any suggestions? Oh, and as an aside, he won't eat cottage cheese. Real bummer.

I don't know about his nutrition but in your calculations you show 29.86 grams of protein is 780 calories. I know that is wrong. Maybe you need to refigure your numbers.

Yeah... the protein in the diet you posted doesn't look like its adds up to 170 grams.
I eat about 170 grams of protein a day and I have 6 meals consisting of about 3 oz of meat or cottage cheese in each meal.

I don't believe a calorie deficit would be in his best interest at this time. An increase in physical activity and the proper amount of clean food (around maintenance level) will be far more beneficial.

I tend to agree with him eating at maintenance, just cleanly and keeping up the physical activity.

On the diet part, I personally stick with the 5 meals as well due to time, and haven't had much issue with it. For him though, you litterally need to double his protien intake from what he has above. At the above calorie level he should be taking in about 40 grams of protien per meal.. worksout to about 5-6oz chicken or turkey, 6oz (a full size can) of tuna, and 6 oz shrimp

Add in eggs for breakfast. Even under a time crunch, they are easy enough to prepare scrambled the night before and a quick reheat in the microwave makes them just as fast as cereal.

definitely include some tuna....to me its the superfood...that and broccoli

Oops! That protein number should read 192. I was cutting and pasting, and I didn't notice the mistake. That is a lot better! I do show that yesterday he hit 196.


I have been thinking, and I believe that realistically we can eat (as in have a meal brought with or at home) at 8:30 am, Noon, 4:00, and then evening. Anything in between would have to be like an apple or a protein bar. Should we add something between 8 and noon and noon and 4? It would have to be eaten very much so on the go, so as I said like a protein bar.

Other than that, should I just double his portions of certain things to bump calories?