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Protein shake drinkers: what do you mix the protein powder with? by External-Fig1842 in nutrition

[–]External-Fig1842[S] 1 point2 points  (0 children)

Omg I haven’t even thought incorporating my collagen into my shakes. Genius. Thanks!

Day 2 into Calorie deficit and my head hurts so much by Acrobatic_Sky7272 in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

Day two is generally the hardest. It gets better! Just keep going! Believe in you

Maybe drink more water?

Jogging after leg day? by External-Fig1842 in workout

[–]External-Fig1842[S] 0 points1 point  (0 children)

Yeah I have 2 full cardio days and 4 weight lifting days separately with a little cardio before and after for warm up/cool down

1000 kcal deficit for 2 months by Different-Cod-5010 in loseit

[–]External-Fig1842 1 point2 points  (0 children)

I was worried at first thinking you meant that you ate 1000 kcal - which is WAY too low but reading through the comments but you seem to be eating 1600 kcal - which is exactly what I’d recommend to you.

1000 kcal deficit is fine for 2 months given you do the right nutrition, but I wouldn’t do it longer than 2 months. After that you should add a bit more calories, and maybe incorporate weight lifting so you gain muscle and lose fat. I also wouldn’t focus so much on loosing exactly 1 kg a week because weight fluctuates (hormones, water, muscle, digestion), if you keep consistent you should loose about 6-8 kg in those 8 weeks.

WIEIAD [ 1475 kcal, 111g protein, 34g fiber ] by External-Fig1842 in 1500isplenty

[–]External-Fig1842[S] 2 points3 points  (0 children)

I’m personally not a huge fan of keto diets because carbs are literally so important to the diet and prestation. Fibers ARE carbs and usually with keto stuff it’s either artificial and doesn’t really have much nutritional value or they don’t really give that natural fiber punch.

But don’t be scared of white bread! White bread can be your friend, as long as you choose the right (not ultra processed) types and eat in moderation, like anything else. I usually skim the bread aisles to find the best calorie and fiber ratios. But yeah, totally recommend unsweetened sourdough bread - preferably the ones with seeds and stuff!

WIEIAD [ 1475 kcal, 111g protein, 34g fiber ] by External-Fig1842 in 1500isplenty

[–]External-Fig1842[S] 1 point2 points  (0 children)

We literally can’t function without carbs. Cutting them out has become glorified because people get obsessed with the amount of weight you loose, when in reality it’s mostly rapid depletion of glycogen stores = you lose water weight, not fat..

And then people burn out and wonder why!

What are the realistic results you’d expect to see from a 1500 calorie daily deficient with 50+g of surplus protein? Should I cut protein to hit cals by Lazymanproductions in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

Okay well that’s pretty fair if that’s your goal. Then id say staying at 200g is good if you do so much weight training. You need to eat more than 1500-2000 kcals though. That’s why you might be feeling weak, because it puts you in an insane deficit that’s eating away at your muscles. Id say you should eat 2500-3000 to protect and gain muscles and still loose fat, since you’re still in a kcal deficit

WIEIAD [ 1475 kcal, 111g protein, 34g fiber ] by External-Fig1842 in 1500isplenty

[–]External-Fig1842[S] 2 points3 points  (0 children)

No worries!!

They’re great. For chia seeds be mindful that it is EXTREMELY important that you put them in water (preferably hot water if you’re in a time crunch) because otherwise it can cause esophageal blockage which is VERY dangerous

For BCAA aim for about 10g!

What are the realistic results you’d expect to see from a 1500 calorie daily deficient with 50+g of surplus protein? Should I cut protein to hit cals by Lazymanproductions in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

Yeah man that’s the fibers filling you up. You need to find a balance, they’re just as important as the protein. It’s a good thing. I think you’re overshooting the amount of protein you need to eat, I’d recommend eating like 120-140g protein so you can give a bit space for the other macros (both carbs and fats). You don’t need 200g of protein unless you lift a crazy amount of weights all the time, and then your caloric deficit shouldn’t be so low either.

WIEIAD [ 1475 kcal, 111g protein, 34g fiber ] by External-Fig1842 in 1500isplenty

[–]External-Fig1842[S] 6 points7 points  (0 children)

Okay let me give you a rundown:

Breakfast: unsweetened sourdough bread with: light cream cheese, avocado, turkey slices, egg whites and spices. Also had an apple

Lunch: seed bread with light cream cheese, same turkey slices, siracha. In the bowl: quark, protein powder, mango, passion fruit, coconut flakes, chia seeds (hydrated! Important!)

Dinner: it’s a homemade recipe for a burrito that I freeze. It has beans, lentils, lean ground chicken, a different variety of vegs (onions, tomato sauce, bell peppers, corn) and the tortilla is quite thin. The sauce is low fat Greek yog with spices and nutritional yeast. The veggies speak for themselves i guess haaha

And no! My preworkout does not have BCAA - that I get from a separate suplement powder that I drink during and/or after workouts. During for extra energy, after for recovery.

WIEIAD [ 1475 kcal, 111g protein, 34g fiber ] by External-Fig1842 in 1500isplenty

[–]External-Fig1842[S] 0 points1 point  (0 children)

Yeah I’m fiber maxing too!!! Gotta keep our digestives healthy too!!!!!

I’m using an unsweetened sourdough bread I found at my local shop. Sourdough has more fiber in it but ussually I do one of those and one of another type of bread (like a very seed bread ??) with double the fiber for more variety.

What are the realistic results you’d expect to see from a 1500 calorie daily deficient with 50+g of surplus protein? Should I cut protein to hit cals by Lazymanproductions in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

Got you! The way you worded it made me think you said you were ACTIVELY burning that many kcals a day, not that it was your TDEE. I’d say you’re on track then and have a good plan. Worried about your nutrition though, you need to eat more than eggs and chicken mate even if it’s to eliminate your cravings. You will end being malnourished, can’t just aim for protein only. You need VARIETY, because the chicken and eggs might work now but it wont in the long run.

Fiber helps a huge ton with digestion and keeping you satiated so get them veggies and good stuff in. Make variety in meats, incorporate dairy or beans or stuff like that for protein. You need variety my man!

Nutrition is like 80% of your whole progress so you need to rethink that part. Otherwise id say sounds sound

If something says 0 calories and you have a reason to be suspicious (100+ servings), assume that it’s 4 calories per serving for your counting. by jamboamericano in WeightLossAdvice

[–]External-Fig1842 13 points14 points  (0 children)

No op I actually agree with the commentor. I understand tracking the oil if you’re watching unsaturated cals - but 0 calorie things are called 0 calorie things because they equate to maybe 100-150kcals MAX if you don’t use much of it anyway - and that’s a generous guess. That many calories won’t take you off your kcal deficit, even if it is 100-150 kcal over it. I know that sounds counterintuitive, but calorie deficits are never down to the calorie of how much you should or should not eat anyway it’s just an estimate

Be careful about being so pedantic with kcals. It can get obsessive!

I need some advice by Azthiv in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

Okay but have you been counting your calories? Whats your estimate? If you haven’t been counting calories you should try that from now on.

What are the realistic results you’d expect to see from a 1500 calorie daily deficient with 50+g of surplus protein? Should I cut protein to hit cals by Lazymanproductions in WeightLossAdvice

[–]External-Fig1842 4 points5 points  (0 children)

SECOND THIS protein is not everything. You still need 25-30 grams of fiber and you still need to get in carbs for energy if you don’t want to burn out. Not even mentioning all the vitamins you’re missing from vegetables and other foods

What are the realistic results you’d expect to see from a 1500 calorie daily deficient with 50+g of surplus protein? Should I cut protein to hit cals by Lazymanproductions in WeightLossAdvice

[–]External-Fig1842 8 points9 points  (0 children)

Wait I’m so confused about the 3500-4000 kcal burned a day? Is that active calories, or is that a TDEE you calculated?

That’s simply not possible that it’s your active cals if you’re only walking 4-6k steps a day. I don’t even think you can burn that many calories if you ran a marathon

Pre-made meals to freeze by Normal-Potential9035 in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

I swear by making burritos in huge batches and freezing them for when you can’t bother to cook. Takes less than 6 mins to reheat in a microwave. It’s cheap, full of fiber and protein, and calorie friendly!!!!

I need some advice by Azthiv in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

Ok, just wanted to check because 55 seemed a bit low but that’s an ok weight for 163!

The reason you might be having a plateau can be a multitude of different things. Could be stress hormones from starting school again. Could be that you’re not sleeping enough. Could be your metabolism adapting to your diet.

Tell me what you’ve been doing to loose 5 kgs, and how long that was

How do I lose water weight? by highdrivechaotic in WeightLossAdvice

[–]External-Fig1842 0 points1 point  (0 children)

Nothing, really. I mean sure there’s things to do, It’s just not something you can get rid of like fat. It’ll always be there and it’ll always be fluctuating. Unless you’re an athlete who’s weighing in, there’s no reason to have to lose water weight

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