HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore advise

[NOLOGY77]

Hey there, i train 3-4 times per week major lifts plus some that comes along i started on 81kg i am 178cm height. I said i must lose some fat so i expected my weight to go down, now i came to 76 and 6% body fat down to around 14 i want to stay here but it looks like as much as i eat i still go down....

I eat oats in the morning plus protein plus 4 eggs, 3 whites one full. after 2 hours i eat 2 tuna cans plus i handful of almond nuts, i drink a pre workout nitrox shake with 4 BCAA pills and hit the gym, I DONT EVEN DO CARDIO!!! lunch i eat chicken or fish or beef with rice and green salad after 2 hours i might eat 2 cans tuna again and night i wat mostly something clean lke chicken etc there are nights though that i go over the top and eat like a pig mostly grill foods though but large quantities

what to do please advise

 

[kagenical]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

That's not really all that much food... It's simple. If you're losing weight, you're not eating enough. There's not much else to it.

Oats, assuming you're eating a cup, with protein, comes in at 700kcal. The eggs come in around 125. 2 normal sized (160g w ~35g protein each) cans of tuna come in at 350. Your lunch might be around 500. 2 more cans of tuna, 350.

That, right there, is about 2000kcal. I'm assuming you're not eating a full cup of oats, and might be using smaller cans of tuna. Doing so shaves around 400 from this total. Your shake calories, and 100-200 extra, are accounted for from the calories burnt during the workout...
If you're eating mainly lean foods for dinner, like grilled chicken, pork or beef... You're likely not eating 1000kcal worth...

Keep doing what you're doing, but throw in 3-4 cups of 2% milk across the day. That should add protein, calories, and vitamins to your diet... And an extra 500kcal per day.

Unless you have some wasting disease, you're simply not consuming enough calories. Sucks for you, but eat more!

 

[NOLOGY77]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

 

[NOLOGY77]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

God thanks very much for your advise so also you say to eat a full cup of oats and change my tuna cans to the large ones?

 

[moya]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

if you are trying to gain size, you would want more oats through the day... you also need more veggies during the day...
you can never go wrong with almonds either...
more food though... i know it sucks and gets old after a while...

 

[shanarama]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

I am not a man, but I feed a competitive powerlifter who has trouble keeping his weight up(and I teach nutrition at the college level), so I have a few suggestions. There are some metabolic calculators out there, you might want to check into those to see just how much energy (or calories) your body needs. They should factor in your height/weight and how much you work out (and what you do for a living). When I calculated for my man it suggested he needed closer to 4,000 calories a day in order to just maintain weight at his size and activity level.

Everyone is different, but keep in mind that the more lean mass you have the more calories it takes just to maintain that mass, so as your lean mass goes up your caloric intake must to up to fuel those muscles if you don't want to lose weight. You can add natural peanut butter and fruit to your protein shakes, the pb is calorie dense and high in protein so makes a good choice. Adding a handful of walnuts or almonds here or there adds good fatty acids as well as calories (but, nuts help keep your bf in check, so you can keep lean but keep the weight as well). Eggs whites are great for protein, but don't have enough calories to really add up unless you are eating dozens. I agree with drinking milk, at least 2-3 glasses a day, you should also include greek yogurt and cheese to add calories and protein.

If you are keeping your diet very clean, it is hard to cram in the amount of food you need to keep your weight up, so I wish you luck finding the volume of food you need to keep yourself fueled. As a last note, I would do a diet diary for a few days and check both calories and your macronutrient ratios, once you have done that you can see where you need to add calories and can identify the food(s) that would best suit that need.

Best of luck

 

[NOLOGY77]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

I started eating more calories by increasing my oats intake, drinking 5 glasses of 1.5% fat milk every day and eat more on my dinner time. i even change my routine to 3 days with major lifts involved lets hope it will make a change

 

[karog]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

honestly if your eating a ton of carbs protein and calories and lifting heavy pushing yourself and your loosing weight. I would recommend you get your testostorone levels checked and your thyroids checked. I believe some thyriod medicine actually has a very small amount of radioactive matterial (some not all) that destroys some of your thyriod to slow that shit down.

 

[Bobkid]

I wish I could go down to that much body fat. I'm at around 15%+ not good. Whats your diet so I can try it?

 

[NOLOGY77]

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad

I have inserted in my diet more oats in the morning, and more almonds. I also increased my food intake at night i will go and weigh myself tommorow so i can see where i stand. My training is 3-4 times per week mon wed friday sun. I do major lifts like squats deadlifts, hack squat, miltary press bench press incline press romanian deadlift 4x8-10 and the minor ones like flies, calve work arms 3x8. i train abs 3 times per week also.

I dont want fast results just add a little bit every year.