Man of Honour
I sleep anything between 4-6hrs - 7 is LOADS! 
*** The 2013 Gym Rats Thread ***
- Thread starter Morba
- Start date
I sleep anything between 4-6hrs - 7 is LOADS!
Same, rarely more than 6 for me!
Soldato
-Deleted- Didn't see the new page!
Soldato
I would start by assuming nothing, and being open minded.
It's not hard for me to get my portion sizes right as everything is more or less measured, and if after one month, things are not going in the direction I want them too I can always adjust.
One area where I was probably consuming mnore calories than I was aware of was at lunch when I was eating rice. I have ditched that for two bits of bread, which has taken me from feeling bloated and full, to being bloody starving!
When it comes to dinner, its either salad with protein source or stirfry with protein source. Again I measure the olive oil I cook with and count a teaspoon towards my daily calories so it's all roughly measured up.
I can feel my body telling me, I NEED FOOD, which means I'm in a calorie deficit.
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You know some of you guys almost make it so that there is no point posting in this thread. Which is sad really, becuase are we not all here to learn from and help each other?
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Less assumptions and more helpfull comments!
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You should never really feel like you are in a calorie deficit, unless you are dieting for something e.g. stage or shoot.
You need to bulk you food out with fibrous food and look into carb cyling. As for being anal and measuring food yes i agree to a certain extent but to the point of measurement of oil i would not bother.
There is calorie compensation, well metabolic variations. if you keep telling your body you are having X amount of calories every day for X then your body will adapt, keep it guessing.
I apologise i have not seen your plan / diet but i would be expecting to be loosing anywhere between 3-5lb a week minimum.
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Caporegime
Swapped rice out for bread?
Soldato
Diet
9am Breakfast:
1 whole + 2 egg white omelet with spinach & 1/4 Pepper
3 strips of turkey bacon
porridge with water
Lunch 1.30pm:
2 brown bread sandwich, chicken breast, 2 slice of ham, half a tomato, some lettuece and a teaspon of light mayo.
Preworkout 6pm:
Tin of Tuna or chicken breast
Post workout 8.30pm:
30g Whey with water
1 banana (The banana is there to provide the sugars to help the whey get absorbed)
Dinner 9pm:
Fish or Steak or turkey
Veggies or Salad
Super rough macros are:
Protein 160g
Calories 1500
9am Breakfast:
1 whole + 2 egg white omelet with spinach & 1/4 Pepper
3 strips of turkey bacon
porridge with water
Lunch 1.30pm:
2 brown bread sandwich, chicken breast, 2 slice of ham, half a tomato, some lettuece and a teaspon of light mayo.
Preworkout 6pm:
Tin of Tuna or chicken breast
Post workout 8.30pm:
30g Whey with water
1 banana (The banana is there to provide the sugars to help the whey get absorbed)
Dinner 9pm:
Fish or Steak or turkey
Veggies or Salad
Super rough macros are:
Protein 160g
Calories 1500
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Man of Honour
If that's all you've been eating every day I would have expected a much bigger drop than 200g in 2 weeks.
Fixed (diet below) - i am same weight as you and i eat double that in terms of calories a day and thats on my LOW days (and im slowly cutting) 
EAT, EAT!!!
His body is holding on to as much as possible. How do you survive - no wonder you feel like you are in calorie deficit.
EAT, EAT!!! His body is holding on to as much as possible. How do you survive - no wonder you feel like you are in calorie deficit.
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Soldato
I have only just intergrated cardio in to my reoutine over the last week.
Caporegime
Opeth.
How much tea/coffee/beer do you drink?
How much tea/coffee/beer do you drink?
Open, I have in the past offered you sound advice as have many many others. You come across as ignoring or not wanting to accept that advice and Infact you still continue to appear to ignore the advice.
If you were doing as advised you would have lost a decent amount more weight then you have already which means there is something seriously not working with your diet, or your not sticking to it in a strict manner.
So on to the advice bit as you so demanded it:
Make a food diary and post it here (you were told countless times by a number of members to do this in your own thread that you'll made for that purpose and you still didn't do it.)
Once you have done this for at least 1 week then I would be more then happy to offer more detailed advice on where you are going wrong, because you are right without stalking you I do not know what your doing, but results don't lie.
As for your comments on how people are reacting to you, man the **** up, you have been posting in here for over 6 months and your still ignoring advice, yet you expect people to keep giving you advice (basically repeating what they are saying) while you appear to be ignoring the advice you so desperately want???
Do the damn food diary, use myfitnesspal free line food tracker and post up one screen shot at the end of every day for a week. Until you do that don't expect to get answers that will satisfy you.
If you were doing as advised you would have lost a decent amount more weight then you have already which means there is something seriously not working with your diet, or your not sticking to it in a strict manner.
So on to the advice bit as you so demanded it:
Make a food diary and post it here (you were told countless times by a number of members to do this in your own thread that you'll made for that purpose and you still didn't do it.)
Once you have done this for at least 1 week then I would be more then happy to offer more detailed advice on where you are going wrong, because you are right without stalking you I do not know what your doing, but results don't lie.
As for your comments on how people are reacting to you, man the **** up, you have been posting in here for over 6 months and your still ignoring advice, yet you expect people to keep giving you advice (basically repeating what they are saying) while you appear to be ignoring the advice you so desperately want???
Do the damn food diary, use myfitnesspal free line food tracker and post up one screen shot at the end of every day for a week. Until you do that don't expect to get answers that will satisfy you.
This has to be a wind up
Soldato
Fixed - i am same weight as you and i eat double that in terms of calories a day and thats on my LOW Day's and that is on a slow cut
Thanks for this. I will look in to it and try and work out macros.
I was aiming for about 1400-1500 a day.
Soldato
So you've been asking for advice for months and still haven't worked out your required macros?
Soldato
2 coffees before lunch. Rest of the day green tea water.
On the weekend but not every weekend I will drink 1/4 bottle of vodka.
Soldato
So you've been asking for advice for months and still haven't worked out your required macros?
Only started taking my diet seriously in the last 2 weeks.
But that doesnt mean not for want of trying. It's all about education, education, education.
Soldato
Fixed (diet below) - i am same weight as you and i eat double that in terms of calories a day and thats on my LOW days (and im slowly cutting)
Diet
1 pint of water with every meal
9am Breakfast:
2 whole + 4 egg white omelet with spinach
40g porridge with water & flax seed
2 fish oils
1 multi vitamin
Snack
25g almonds
Lunch 1.30pm:
chicken breast, 100g broccoli or 100g green beans + drizzle of olive oil
Pre Work 4:30
Tin of Tuna or chicken breast, 200g sweet potato and 1 large avacado
Post workout 8.30pm:
40g Whey with water
20g oats
Vitamin C
Dinner 9pm:
Fish or Steak or turkey
Asparagus
2 fish oils
1 multi vitamin
Bed
Tub cottage cheese or protein shake.
This looks way over my target of about 1500 cals, but it does offer a solution to a problem I have, which is not enough carbs around gym time.
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You must be doing something really wrong to have made so little progress.
I've barely adjusted my diet and I've lost over 8kg since October.
That's an average of 2kg per month on around 2000 kcals a day.
Just...what?
Yes, pat your self on the back for all of your hard work in educating yourself. Good luck with your 200g weight fluctuation goals of the next two weeks.