diet is killing me ,help

[letsrassell]

please help, in the last year or so ive lost 100 lbs now im down to 160lbs, i worked my ass off to get down to this weight,i did cardio every day, i weight trained every day, i had a super strict diet. in the last few months ive been eating under 1800 calories a day, about 200 grams of protien , under 15 grams of fat, and the only carbs i eat all day come from, 1 serving of oatmeal in the morning, about 25 grams. ive done this for like a year now, i need help not on a cutting diet but a maintenance exercise and diet rouitne, because this is not working any more , my legs are so sore all the time and , i wake up in the middle of the night starving, and have to eat any what i find is usuallly terrible for me. on my cheat days all i want is bread , and i try to buy low carb bread for one day a week, but then the next day, i look in the mirror and i have like six chins and i look obese, just from eating some slices of bread, also after my cheat days in wich i eat like a normal person, like bread, a bowl of cereal and skim milk, and some lean beef , im like 8 lbs heavier the next day. this diet and exercise routine is killing my, i dont need to lose any more fat, i just need to maintain my current weight, im scared to start to eating complex carbs , like brown rice because i dont want to put on fat, and im also scared to stop doing cardio every day for the same reason. please help



sex-male
age-23
height-6'0
bf% ?

current diet and exercise breakdown

5:30 1 can tuna/ 1 serving oats
10:00 2 cups broccli/ 1 can tuna
12:00 1 scoop optimum comple protien diet
2:00 run for 40 min (machine says i burn 500 cals)
3:00 weight train 30 min
3:30 2 scoops optimum complete protien diet
7:00 1\2 boneless skinless chicken breast\2 cups napa cabbage\ 1cup cauliflower\1cup broccoli
9:00 1 scoop optimum complete protien diet
10:00 bed

 

[ZKaudio]

anyone else else notice there have been an overwhelming amount of posts very similar to this one in the last week?

 

[Determined Girl]

anyone else else notice there have been an overwhelming amount of posts very similar to this one in the last week?

Yes ZKaudio, I have noticed that there are alot of post like this. Just curious, but why do you ask?

 

[ariolanine]

Not sure I can help you on the diet. Just wanted to say congrats for achieving someting so great for your health and spirit.

 

[Lee]

100 pounds, wow, congrats on that

 

[satchboogie]

dude....

first, congratualtions on your acheivement so far.

about your problem..

there's a theory called "set points" which to sum up very shortly implies that the body will revert to whatever weight its been accustomed to for most of your life.

so lets assume that person X has always been heavy and after a strict year of dieting manages to lose a significant amount of weight but after that year lets off the accelerator even slightly, then person X's body will naturally try to gain that lost weight.

this is why those that are obese for a large portion of their life will always have to combat fat with all weapons.

i strongly suggest that you use the "SEARCH BUTTON" on the very amazing topic of 'set points'.

my suggestion is to take 2 weeks off training and cardio.
i mean it! take 2 weeks off but keep your diet in order.

come back hardcore and kick ass again.

 

[JJFigure]

First, why are you running before you lift? The best way to boost your metabolism (allowing you to eat more kcals) is to put on muscle; if you don't prioritize your weight lifting, you'll never get anything out of it. By lifting post-run, you're tired and you're not going to put the intensity into lifting that you need.

Second, why do you think just the act of eating carbs alone is going to make you fat? Let's say, just for an experiment, you kept the same number of kcals/day, but you ate clean complex carb with your first three meals and fibrous carbs with your last three meals. Do you really think you'd gain fat? Carbs alone won't make you fat - eating too much of anything will contribute to weight gain.

Your best bet is to prioritize your weight training and put on some muscle. You'll feel better, look better, and get to eat more. And, to put on muscle, you need to increase your kcals a bit - 1800 kcals/day is not enough - even for a maintenance diet. At 12xbodyweight (simple maintenance calculation), you should be eating more like 1920 kcals/day - just for maintenance. You don't have to increase your kcals immediately, just gradually start adding in 50-100 kcals/day. If you ease into it, you'll discover most of your fears are groundless.

 

[Euphanasia]

hey dude, i know what your going through. i recenelty lost about 100 pounds to, but i used my own diet which left me unhealthy but skinny. Everyday i dont go to the gym or dont do cardio i feel like im fucking cheating myself. I am so goddamn paranoid about my weight it is sickening. I have not had a cheat day, or eaten anything besides skinnless meat/tuna/oats/banna/apple/water/protein shake/brocolli for a good 3 months now. i am about go to crazy if this conitunes. It has gotten to the point where i have begun putting salt/ Mrs. Dash on my brocolli.

 

[JJFigure]

My youngest brother did the same thing. He's an endomorph, so he does have a hard time losing weight. He's lost ~85 lbs., but he lost a lot of muscle in the process. He was doing a ton of cardio and eating practically nothing. I bitched at him to get him to start lifting again and knock off some of the cardio. When he first started trying to lose weight, I had him doing higher reps (10-12) with short rest intervals - 30-60 seconds. Now, I switched him to a heavy lifting program so he can start building muscle, and told him to knock off the cardio a bit - only do it on off days from lifting.

Focus on building muscle - it will make a world of difference in your physique, trust me!

 

[Senior Woonaki]

getting stronger and putting on muscle will make you feel great... It is very rewarding....