BBR
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Hey guys, I'm a bit annoyed. I have what I consider to be a reasonably strict diet. After losing 65kg I've been terrified of putting on fat and have kept a reasonably low carb diet ever since. I'm now 81.5kg and apparently around 10-12% BF.
I train 5 times a week, weights 4 times a week. I do a boxing/boxercise class twice a week. On weight training days I burn around 400cal and on 'cardio' days I probably burn about 800 (based on what my heart rate monitor says). My weight training uses the Ironman X-rep (partials) method on my last set, plus drop sets and super sets, so I keep my heart rate up.
On my average day I eat 2000cal (50g fat, 250 protein, 135g carbs). Now to me that seems low, and yet, I've still put 3cm on my stomach since moving up from the 1200cal a day I lost all my weight on. I'm not as lean as I was before (mind you, I got down to 76kg and looked very gaunt in the face so I dont want to be THAT thin again).
I guess what I'm saying is, how could I possibly put on fat when my 'maintanance level' should be over 2000cal? Even if I had an ultra slow metabolism, surely I'd still be using more than 2000cal (which I'm eating).
Below is what an average days eating would look like for me. Bare in mind I'm also drinking around 2-3L of water a day.
If you guys could help me out with this I would really appreciate it. I feel like I'm training my arse off and eating well and still putting on fat.
Thanks.
Sorry if the info below is hard to read.
Sunday, 30th November 2008
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Daily Summary
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Food Energy In: 1999 cals
Exercise Energy Out: 60 mins, -570 cals
Net Energy: 1429 cals
Net Energy Budget: 2000 cals
End Result: 571 Calories Under
Total Fat 48.7g / 54g Under
Total Protein 254.8g / 250g Over
Total Carb. 135g / 150g Under
Total Sugar 57g
Total Fibre 13.5g / 30g Under
Total Sodium 2875mg / 3000mg Under
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Breakfast
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
2 egg, extra large (60g) of Eggs: Chicken Egg, whole, boiled or poached 170 11.9 15 0.8 0.8 0 353
1/2 serving, 1/4 carton (237mL) of Golden Egg Farms: Eggs: The Cutting Edge, Egg Whites, frozen 58 0 12.1 0.6 0.6 - 180
2 slice, thin (30g) of Bread: Wholemeal 141 1.8 6 25.2 0.9 3.6 297
4 teaspoon (5g) of Weight Watchers: Margarines: Canola Spread 81 9.2 0.1 0.1 0.1 - 76
1 1/2 tablespoon (20mL) of Fountain: Sauces: Squeezie, Tomato 35 0.2 0.3 8.1 7.8 - 255
Total 486 23g 33.5g 34.8g 10.2g 3.6g 1161mg
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Lunch
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
120 g of Chicken Baked: Breast Meat, no skin, no bones, baked 184 4.8 36 0 0 0 54
2 tablespoon (20mL) of Fountain: Sauces: Squeezie, Sweet Chilli 82 0.2 0.2 19.6 16.8 - 452
1 salad of McDonald's: Salads: Garden, no Dressing 21 0.2 1.6 2.1 1.5 - 18
3/4 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw 20 0.2 1 4.4 3 1.4 6
Total 307 5.4g 38.8g 26.2g 21.3g 1.4g 530mg
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Dinner
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
300 g of Beef Steak: Rump, lean, raw 366 13.5 60 0 0 0 147
150 g of Vegetables, cooked: Sweet Potato, Average All Types, flesh, peeled, boiled 116 0.2 2.1 26.6 8.6 3.8 41
100 g of Vegetables, cooked: Broccoli, boiled, no salt 35 0.4 2.4 7.2 1.4 3.3 41
1 1/2 serving, 1/4 cup (62.5mL) of Gravox: Gravy: Mix Box, Lite Supreme, prep. as directed 26 0.5 0.5 5.2 0.5 - 338
Total 543 14.5g 65g 38.9g 10.4g 7.1g 566mg
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Snack
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
1 1/2 1 Scoop of Horleys Crossfire Protein 201 1.5 36.8 9.3 1.5 - 83
200 mL of Milk, fresh: Cow, Low-Fat (1% fat) 96 2 8 12 12 0 108
1 1/2 1 Scoop of Horleys Crossfire Protein 201 1.5 36.8 9.3 1.5 - 83
1 1/2 1 Scoop of ON Casein Protein 165 0.8 36 4.5 0 1.5 345
Total 663 5.8g 117.5g 35.1g 15g 1.5g 618mg
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Exercise
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
60 mins of Free Weights, vigorous -570 - - - - - -
Total -570 - - - - - -
I train 5 times a week, weights 4 times a week. I do a boxing/boxercise class twice a week. On weight training days I burn around 400cal and on 'cardio' days I probably burn about 800 (based on what my heart rate monitor says). My weight training uses the Ironman X-rep (partials) method on my last set, plus drop sets and super sets, so I keep my heart rate up.
On my average day I eat 2000cal (50g fat, 250 protein, 135g carbs). Now to me that seems low, and yet, I've still put 3cm on my stomach since moving up from the 1200cal a day I lost all my weight on. I'm not as lean as I was before (mind you, I got down to 76kg and looked very gaunt in the face so I dont want to be THAT thin again).
I guess what I'm saying is, how could I possibly put on fat when my 'maintanance level' should be over 2000cal? Even if I had an ultra slow metabolism, surely I'd still be using more than 2000cal (which I'm eating).
Below is what an average days eating would look like for me. Bare in mind I'm also drinking around 2-3L of water a day.
If you guys could help me out with this I would really appreciate it. I feel like I'm training my arse off and eating well and still putting on fat.
Thanks.
Sorry if the info below is hard to read.
Sunday, 30th November 2008
--------------------------------------------------------------------------------
Daily Summary
--------------------------------------------------------------------------------
Food Energy In: 1999 cals
Exercise Energy Out: 60 mins, -570 cals
Net Energy: 1429 cals
Net Energy Budget: 2000 cals
End Result: 571 Calories Under
Total Fat 48.7g / 54g Under
Total Protein 254.8g / 250g Over
Total Carb. 135g / 150g Under
Total Sugar 57g
Total Fibre 13.5g / 30g Under
Total Sodium 2875mg / 3000mg Under
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Breakfast
--------------------------------------------------------------------------------
Item Calories Fat Protein Carb. Sugar Fibre Sodium
2 egg, extra large (60g) of Eggs: Chicken Egg, whole, boiled or poached 170 11.9 15 0.8 0.8 0 353
1/2 serving, 1/4 carton (237mL) of Golden Egg Farms: Eggs: The Cutting Edge, Egg Whites, frozen 58 0 12.1 0.6 0.6 - 180
2 slice, thin (30g) of Bread: Wholemeal 141 1.8 6 25.2 0.9 3.6 297
4 teaspoon (5g) of Weight Watchers: Margarines: Canola Spread 81 9.2 0.1 0.1 0.1 - 76
1 1/2 tablespoon (20mL) of Fountain: Sauces: Squeezie, Tomato 35 0.2 0.3 8.1 7.8 - 255
Total 486 23g 33.5g 34.8g 10.2g 3.6g 1161mg
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Lunch
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
120 g of Chicken Baked: Breast Meat, no skin, no bones, baked 184 4.8 36 0 0 0 54
2 tablespoon (20mL) of Fountain: Sauces: Squeezie, Sweet Chilli 82 0.2 0.2 19.6 16.8 - 452
1 salad of McDonald's: Salads: Garden, no Dressing 21 0.2 1.6 2.1 1.5 - 18
3/4 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw 20 0.2 1 4.4 3 1.4 6
Total 307 5.4g 38.8g 26.2g 21.3g 1.4g 530mg
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Dinner
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
300 g of Beef Steak: Rump, lean, raw 366 13.5 60 0 0 0 147
150 g of Vegetables, cooked: Sweet Potato, Average All Types, flesh, peeled, boiled 116 0.2 2.1 26.6 8.6 3.8 41
100 g of Vegetables, cooked: Broccoli, boiled, no salt 35 0.4 2.4 7.2 1.4 3.3 41
1 1/2 serving, 1/4 cup (62.5mL) of Gravox: Gravy: Mix Box, Lite Supreme, prep. as directed 26 0.5 0.5 5.2 0.5 - 338
Total 543 14.5g 65g 38.9g 10.4g 7.1g 566mg
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Snack
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
1 1/2 1 Scoop of Horleys Crossfire Protein 201 1.5 36.8 9.3 1.5 - 83
200 mL of Milk, fresh: Cow, Low-Fat (1% fat) 96 2 8 12 12 0 108
1 1/2 1 Scoop of Horleys Crossfire Protein 201 1.5 36.8 9.3 1.5 - 83
1 1/2 1 Scoop of ON Casein Protein 165 0.8 36 4.5 0 1.5 345
Total 663 5.8g 117.5g 35.1g 15g 1.5g 618mg
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Exercise
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Item Calories Fat Protein Carb. Sugar Fibre Sodium
60 mins of Free Weights, vigorous -570 - - - - - -
Total -570 - - - - - -