So recently I’ve decided to start looking into what I eat in more detail in the hope of losing a bit of fat. I’ve had a look at what I would eat on a normal day and this would be around the 1700 calorie mark. I wouldn’t say I ate heaps of “clean” foods, but I eat reasonably well.

According to my BMR calculations just using the lowest level, my BMR would be around 2200. I gym a few times a week and play sport once, maybe twice.

My goal is to increase my overall size, but I would also like to lose my gut… I’m not expecting any miracles with that happening quickly. I think removing alcohol from my diet recently will help a fair bit.

Is it possible that I haven’t lost any weight in the past because I’m not consuming enough calories in the day?

If I create a nice clean diet of 2200+ calories will this assist in losing some body fat instead of increasing?

Cheers

So recently I’ve decided to start looking into what I eat in more detail in the hope of losing a bit of fat. I’ve had a look at what I would eat on a normal day and this would be around the 1700 calorie mark. I wouldn’t say I ate heaps of “clean” foods, but I eat reasonably well.

According to my BMR calculations just using the lowest level, my BMR would be around 2200. I gym a few times a week and play sport once, maybe twice.

My goal is to increase my overall size, but I would also like to lose my gut… I’m not expecting any miracles with that happening quickly. I think removing alcohol from my diet recently will help a fair bit.

Is it possible that I haven’t lost any weight in the past because I’m not consuming enough calories in the day?

If I create a nice clean diet of 2200+ calories will this assist in losing some body fat instead of increasing?

Cheers

Most people who don't monitor things tightly tend to underestimate their portion sizes and thus their current calorie intake, and when they grab a handful of this or that during the day they don't remember to include that stuff into calculations. So I suspect you might be eating more than you think.

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That could be the case, I have just been doing some reading and that is mentioned many times. I think another one of my problems is that ive been eating the 3 meals a day which i'll need to adjust as well.

How long do you think you've been eating about 1700 calories/day, and how has your weight changed in that period? Have you factored in your cheat day/cheat meal calories into that 1700 calorie daily average?

Is your BMR 2200, or is that your TDEE? A person with a normal metabolism can usually eat pretty close to their BMR (or above) and continue to lose weight.

It's possible that you may lose body fat if you increase your calories. You could try it and see. Or you could try calorie zig-zagging or carb cycling as an alternate energy redistribution strategy.

That could be the case, I have just been doing some reading and that is mentioned many times. I think another one of my problems is that ive been eating the 3 meals a day which i'll need to adjust as well.

Mannish boy hit the nail on the head for the majority of cases. Another area often overlooked is overestimating our activity levels or the intensity of our workouts. Review both areas closely before going into the questionable increasing of calories.:tu:

How long do you think you've been eating about 1700 calories/day, and how has your weight changed in that period? Have you factored in your cheat day/cheat meal calories into that 1700 calorie daily average?

Is your BMR 2200, or is that your TDEE? A person with a normal metabolism can usually eat pretty close to their BMR (or above) and continue to lose weight.

It's possible that you may lose body fat if you increase your calories. You could try it and see. Or you could try calorie zig-zagging or carb cycling as an alternate energy redistribution strategy.

My BMR is 2200.

I've always had a pretty constant diet, it never varies too much. I rarely eat take away good. The only thing that ever varied was the amount of alcohol I consumed. That went from a fair bit to plenty. I don’t think I’ve ever gone down in weight in my life that has been noticible to me, I move up in weight when I drink and then that’s about it.

I’m wondering if it’s worth posting some pics of myself and then get some tips from what to do there...

My BMR is 2200.

I've always had a pretty constant diet, it never varies too much. I rarely eat take away good. The only thing that ever varied was the amount of alcohol I consumed. That went from a fair bit to plenty. I don’t think I’ve ever gone down in weight in my life that has been noticible to me, I move up in weight when I drink and then that’s about it.

I’m wondering if it’s worth posting some pics of myself and then get some tips from what to do there...


Pictures wouldn't hurt, but probably even more important would be food plans and exercise plans.

Pictures wouldn't hurt, but probably even more important would be food plans and exercise plans.

The plan I came up with is below. I figure ill increase/decrease the amounts i consume depending on if i need to cut or bulk. Below is just short of 2200 cals with it being 230g protein/200g carbs/50 fat

M1- 50g oats, 200g diet yoghurt
M2- protein shake and banana
M3- 200g tuna and 2 wholemeal slices of bread
M4- 100g brown rice, 150g turkey
M5- 200g chicken, 100g broccoli
M6- protein shake

Exercise wise I go to the gym 3/4 times a week for weights, I run once a week and I play football once a week.

The plan I came up with is below. I figure ill increase/decrease the amounts i consume depending on if i need to cut or bulk. Below is just short of 2200 cals with it being 230g protein/200g carbs/50 fat

M1- 50g oats, 200g diet yoghurt
M2- protein shake and banana
M3- 200g tuna and 2 wholemeal slices of bread
M4- 100g brown rice, 150g turkey
M5- 200g chicken, 100g broccoli
M6- protein shake

Exercise wise I go to the gym 3/4 times a week for weights, I run once a week and I play football once a week.


Just quick general comments:



Only one meal with vegetables a day is not good. Eat more.
I'm not sure where the 50 g of fat are coming from (assuming chicken and turkey are lean cuts), but I would add more if it was me. Nuts (and nut butters), cheese, red meat, eggs, olive oil on veggies, etc.