I’m a 25 year old male 175 cm/ 5ft9 currently weigh 76.7kg/ 169lb, not sure of body fat % but have visible abs/ obliques and stomach fat is a small pinch.
I have been training consistently for the last 3 years and have always been a hard gainer, however this year I’ve started kickboxing and train twice a week in addition to my weight training which is 4 times a week.
I’ve recently (a week ago) switched my calories from 3800 down to 3300, as I wanted to cut some weight for kickboxing.
It’s been 7 days, and my weight has since gone from 78.4kg to 76.7kg ( down 3.7lb for my American friends). I know this is the start of the cut and it’s probably water weight, but I still feel like this is excessive for my weight/size.
I feel like my body is not absorbing the food. Could it be related to my irritable bowel syndrome (IBS)? I also recently found that bread makes me bloat like crazy which sucks.
TL;DR: I’m still eating heaps of calories but I’m cutting too easily, I’m wondering if there is anyone with similar stats to me that still cut with such high calories.
Looking to dramatically increase calorie count to try and put on some weight but don’t want to eat junk food to do it. Besides nuts, fats and oils are there any healthy high calorie food bars out there?
How many portions/how much fruit a day is considered good? I’ve heard fruit can be bad for you because of the sugars. For example, would a peach with some mixed berries be too much/not enough/just right? What’s the perfect or recommended amount?
Is it fine to eat organs daily like Chicken Livers and Chicken Gizzards daily ? I just eat this to get more protein and adding this to my diet alongside with chicken breast as the nutritional information in organs are high in proteins but low in calories, my main concerns is the cholesterol. So I limit my intake into 50gr chicken liver and 50gr chicken gizzard, am in doing this right? Thank you in advance
Hello everyone,
I need help with my diet, I set up a diet according to a caloric deficit and the macros corresponding to that CD, now I need to know if there are some foods that i need to change and/or replace to gst the vitamines and nutritions that my body needs, bellow you’ll find the foods that I’ll be consuming (I eat the same thing everyday I don’t like and I don’t have the luxury to change it daily) :
Eggs, almonds, rice, lentiles, beetroot, chicken breast, cucamber, tomatoes, leafy greens, flaxseeds, courgettes, cinnamon, 2 small pieces of garlic
The amount of these foods is made to suit my needs.
Please tell me if I need to change something, thank you.
What’s the best food I could pair with a protein bar to make it balanced? I’m currently trying to lose weight and was thinking of having a protein bar for a breakfast, but what could I add to maybe help round it out? I have sweet potatoes, broccoli, fruits like apples/peaches/plums, yadayada. Which would be the best?
I am recently becoming aware of the relevance of diet to a child’s growth. I am a 19yo latino male, but I believe my diet as a teenager has hindered my growth. Could someone just give an opinion to try elucidate my thoughts??
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I used the app MyFitnesspal to make up the diet. The link is here: https://imgur.com/a/UQEDMvY
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I used to swim around 2500 meters (2734 yards ) thrice a week. Other than that, don’t remember any notable exercise. Was always hyperactive as a kid, and starting from 15yo I focused a lot on studies and ended up being a skinny, with a BMI of 17 to 17.3 (I could easily see my ribcage any time of the day). I am now the same height of my father (5 foot 7 inches), but at 18 yo was weighting a mere 53 kgs (116 pounds), while my father is around 145 pounds. Since the last year I ate like a lion and now am 62 kgs (136 pounds). This was the first time in my life I consciously gained weight.
I would guess at 14yo I was around 47 kgs (103 pounds). I was never very hungry, but was always energetic. The BMI and the fact I am a mere 5 feet 7 (just saw on the internet the average male is 5 feet 11) leads me to believe I committed some mistakes.
PS: Sorry for poor english. It is my third language. I am also trying to get an appointment with a nutritionist, but doing this in my region is very difficult.
I love to eat buritos, they are my favourite food but i always struggled to aprox determine cal amount i intake. I’d like to know how much you whould say a bigger scoop of chicken with 100g white rice 100g black beans cheese , ranch sauce and tortilla whould be? I know it’s hard to determine with no info but id like an aproxAnd whould you consider my burito healthy or should i change something if i wanna lose weight
i usually eat oatmeal with protein for breakfast, 2 boiled eggs before gym and burito for dinner nd somehow i put weight on, im 188lbs 6ft
I’ve got a firefighter fitness test tomorrow that I’ve done before and is going to wear me out. It starts at 1:30pm and consists of a treadmill test followed by one hour of recovery and then six different stations of various physical tasks.
I plan to eat a bowl of oatmeal with a scoop of protein and a banana about two hours before hand but I’m wondering what I should eat when I wake up. Usually up around 6:30 so if there are any suggestions of what to eat early on to prepare me for the work out, I would appreciate it greatly.
Thank you.
Why do I often get a craving for salt right after eating ice cream?
I have noticed quite often, that after having a bowl of Haagen-Dasz ice cream, I will crave potato chips, I think it is a general craving for salt. I tend to have a good daily sodium intake and while I do generally enjoy potato chips I’ve noticed I crave them after ice cream in particular. Why is this? I’m just curious.
I’m currently on the struggle-bus when it comes to protein…
So I’m on a mission to lose weight but am aiming to gain muscle. I’ve been tracking my food and with the caloric deficit I’m at, I’m having a really difficult time consuming enough protein everyday. I’m moderately active and will do labor intensive jobs sporadically throughout the week (heavy lifting/carrying, heavy pulling, etc).
I’m looking into plant based protein powders (as I need the digestive aspect these seem to provide) to supplement but have been getting incredibly overwhelmed with all the options/mixed reviews. I really can’t afford to pay high price for something and have it be utterly disgusting so its adding to my confusion… Ideally I’d mix this with fruit smoothies in the morning or half milk/half water. What would be your suggestion and why? Or if you have any other suggestions outside of the powder supplement?
24F, Severe hair loss if underweight but no nutritional deficiencies?
TW: Eating disorder, BMI mention
Not sure if this is the right sub but worth a shot. I’m 24F, unfortunately developed a restrictive eating disorder over the last year or two.
Ive been continuously losing weight over the last 6 months until i found myself in the underweight category (BMI 15-16). As soon as I hit this BMI a few months ago, I lost my period and started suffering fatigue and brain fog as expected.
Recently I’ve started losing an unbelievable amount of hair every day where i genuinely believe ill be bald in a year.
I opened up to my family and agreed to get a full range blood test - no vitamin deficiencies, iron within the normal range. This makes sense to me because I basically have fruit and a boiled egg for breakfast, boiled veggies and lean protein (chicken or lamb) for lunch and a bit of fruit for dinner.
Why am i losing hair without any nutritional deficiencies? Do i need to have more protein and fats? Is weight restoration my only option?
I’m not sure if I could turn this in to a post or if this should go here so I’ll put it here just in case.
Outside of CICO-type dietary knowledge I’m pretty ignorant of nutrition so apologies if the answer is obvious.
I believe that when quitting smoking my brain essentially replaced the addiction to nicotine to junk foods. I regularly ate fast food (3-4 times a week), candy, ice cream, etc. Subsequently gained weight (250lbs, 6’1”, male, 27 yrs old). Got sick of it and decided Im going to lose weight, get in shape, and stop eating like a slob.
So since Monday I’ve been eating around 1800 calories of predominantly real unprocessed foods. Usually for breakfast I have a banana and an apple with black coffee. Lunch and dinner are some combination of quinoa/rice/potato with some form of veg (asparagus/brussels sprouts/broccoli/etc) and a source of protein (chicken or fish, seasoned and lightly coated in olive oil). I’ll have a green protein shake for snack/dessert after training which includes an orange, a banana, baby spinach, vanilla whey. Occasionally if I have some calories to spare after dinner I’ll have another apple or just a vanilla protein shake as ‘dessert’.
That’s basically it. Most processed thing I’ve eaten since Mon was a tablespoon of bbq sauce with chicken a couple days ago.
For training I’ve begun an uber light (like 10 min walk, 10 min bike ride) triathlon protocol.
I’ve noticed that occasionally I’ll get somewhat light headed, not really dizzy but ‘off balance’ or whatever and I’m not sure if it’s because of the drastic change in diet, some lacking thing? Idk if it’s low blood sugar? Or just the junk food addict in my brain trying to trick me in to go buying a candy bar?
I read yesterday about potentially lacking electrolytes so I put a teaspoon of table salt in a cup of water with a squirt of Mio and chugged it and seemed to feel better but I’m not sure if that was real or just placebo.
Average macros of last 3 days48% C36% P15% F
So far today’s macros look like55% C26% P19% F
I’ve read that this could also potentially be avoided by bumping protein intake? Not sure.
Thanks for any insight anyone can provide, and if more info is needed to come to an informed determination I’ll gladly provide.
Hi,
I am currently eating around 3800 calories in order to gain weight, as a wanna-be strength athlete.
I get a good chunk of those calories from nuts. I eat around 200 grams daily from walnuts, macadamia nuts, peanut butter and almonds.
Is that unhealthy nutrition-wise? Should I worry about things like antinutrients (phytic acid, oxalates, etc), excessive poliunsaturated fats or any other thing from eating so many nuts?
What is the healthiest non stick spray/oil to use for cooking? I use butter/olive oil and need less calorie alternatives.
Ive always used butter for non stick and its just so many calories! I realized yesterday its too much and I need to use something less. I use it for eggs, pan fried steaks, and some other things. I want to use the healthiest lowest cal non stick there is.
I also use olive oil for some of my meals too, I read its healthy but it has so many calories! Is there something better?
I’m trying to lose weight and doing well, but these two products I use a decent amount and seem like an excess calories. I am pretty low on calories and at a deficit so I need a better alternative.
Thanks
Greetings r/nutrition
So I live in Japan and lately I’ve been able to have access to fairly high-quality sashimi basically every day for lunch, and cheap too. I feel like fish and rice isn’t the worst you can get in terms of diet… but sushi in my country is rare and this feels a little excessive.
Is there any problem with eating I’m gonna say 200-250g of mixed raw fish stuff a day, the mix usually being raw salmon, tuna, octopus, sea bream.
Green Smoothie Advice! Missing anything? Excessive? Loose stools.
I live with my parents who rarely eat nutritious foods. I’ve started drinking a green smoothie ~5x week and it’s pretty jam packed.
I think they’re delicious and make me feel great, it’s only been a week or so and after adding psyllium husk I’ve been getting loose stools. Otherwise I’m happy with it!
For context, I’m a super busy person.
3x week gym 1hr, 2x week cleaning job 8hrs, Honours neuroscience student, 45min dog walk daily, sports in evenings 1-2x week.
How “healthy” is a bowl of chobani Greek yogurt with added strawberries and blackberries and a half cup of chocolate chips for dessert after dinner every night? What about coffee with cream in it? Should these be avoided at all costs or are they okay as part of daily intake?
Hi! Does anyone know of a protein powder that is dairy, soy, and pea free? I need a protein powder to supplement my diet, but according to my Everlywell food sensitivity test, I have a sensitivity to milk, soy, and peas.
I cannot find any protein powder without these ingredients, and I’m not even sure if one exists. I’d be so grateful if anyone knows of one.
How much raw red onion can a person safely consume daily? I eat it everyday with my salads so I’d like to know what the max recommended amount in grams would be. I understand everyone’s body is different but I could not find any post where anyone gives even a rough range/estimate in grams how much a person can consume daily. Is there anyone here that has an idea of what the upper max should be?
I’ve recently put myself on a diet and have cut off raw and concentrated sugar completely. I wanted to reduce my sodium I take as well but I’ve learned that sodium is required for the body to function. I know it’s dependent on the person’s daily life for how much to consume. But haven’t found anything online that points to how much and or how little I should consume daily. I’m 160 lb in my late teens and have a physically active job, if that information helps. Could someone point me in a direction where I will be consuming a healthy amount daily?
can some help me under stand sugar and artificial sweeteners
i have a few questions:
its recommended that men only consume 36g of sugar per day but is there a limit on natural sugars too? how much is that limit?
as for artificial sweeteners like stevia, most of it is not absorbed into the body so could i eat regular sugar (36g a day) and also eat artificial sweetener on top of that?
i understand there also seems to be a limit on artificial sweeteners for a 130 pound male like me the limit would be about 8 packets of stevia but does that mean just stevia or sugar alternatives as a whole? in other words could i eat the limit of stevia + the limit of splenda + the limit of aspartame etc.
so far ive seen there are a few different kind of sugar alternatives: sugar alcohols, artificial sugar/sweetener, and natural sweeteners. going back to the question above, could i eat the RDA pf eat kinda of sugar alternative?
obv i don’t actually consume this many sweets in a day but im curious as to how this works
I eat my eggs scrambled, does scrambling eggs lower the amount of protein? I want to start weightlifting, thus I want to increase my protein intake. Is it alright if I continue to eat scrambled eggs, or should I have them fried, boiled, or poached (or any other way)?
Just switched to myprotein from biotech usa and tried their chocolate flavor. I am lactose intolerant so I bouight vegan protein. Never had a problem before with biotech where I use vanilla flavor. But my stomach is upset from this new brand. It’s not high on fibers so I am guessing it’s the chocolate flavor but I’m not sure maybe it’s unrelated. Feel pretty bad because I bought a larger amount which was a bit expensive and did not expect this outcome. Should I leave myprotein or was it just the flavor that caused this?
Hey everyone,
I’m looking to stop losing weight, with the following for context:
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This summer I’ve grown alot of veggies and we’ve introduced a lot more of them onto our plate, way less processed foods and eating out. Our plates are still full 3x a day, plus snacking (granola bar, protein bar, fruit/veggie snacks), and I’m eating each meal until I am full. Plus again the snacking inbetween. I am also drinking alot less often.
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I’m also alot more active since recovering from some injuries & illnesses (mostly just gardening lots and walking lots with our dogs, but also occasional run which I want to increase the frequency and length/pace of gradually- which will need more calories).
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I’ve overshot my weight loss goal now (by a few pounds) and it was scarily easy with this diet and activity. I wasn’t even really trying beyond the diet change. That’s what I’m concerned about.I am going to see my doctor soon, just in case it’s something medical, but I have introduced alot of recent changes obviously. To be clear, I am NOT asking for any sort of medical opinion and I do not currently have anything medical that would be causing this, to my knowledge.
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What are your suggestions on what I can do to keep my weight maintained here?
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For reference, I am male, 5’8 or 5’9 and 162 lbs. My goal was 165 and I set that goal years ago when I hit 190, but only recently came within ‘striking distance’ of it (fluctuated along time around 175-180).
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I realize according to BMI, I could go all the way down to 130ish and still be ‘optimal/healthy’, but that just seems absurd to me, looking at my body in the mirror now, unless I’m going for very low* body fat, which is not really my goal. I feel like I would look underweight if I continue to lose weight into the low 150s. Also, I think BMI does have alot of flaws.
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Thank you for any support/guidance!
Looking for some go-to lunch food. Lately I’ve been eating just regular lunchmeat turkey sandwiches on multi-grain bread and half of a dole sunflower crunch salad. Does this have decent nutritional value? I’m just looking for food that’s not unhealthy and might be good for my digestive tract.