Been losing weight pretty solidly for the past six months, with a combination of weight lifting, AM cardio, and a cleaner diet. My weight loss has stall at around 275 (was 300 or so at Christmas) and I'm trying to change up my diet to start that weight loss again.
This is my normal routine.
8am: black coffee before morning cardio.
9am: 1 cup of all bran with 1/2 cup of semi-skim milk, protein shake with a raw egg, half cup of oats, quarter cup of frozen raspberries. I use a full scoop of whey isolate.
11am: workout, drink BCAAs before and during. Purchased a Bowflex recently (new contract for work, have to be home most of the time), so it takes about an hour for a good high-intensity workout.
12pm: post workout shake, with a tbs of heavy cream, half cup of milk, scoop of whey isolate, and a cup of natural ice cream. I did some reading, and apparently simple sugars are really good for you after a workout, something about a controlled insulin spike?
3pm: usually a fairly light meal, 100 grams of sandwich meat and about a 100 grams of cheese with a few pickles.
6pm: dinner is usually some form of grilled protein, with either stir-fried or steamed veggies and a salad. I'm guessing I'm eating around 12-16 ounces of meat? Usually three chicken thighs.
9pm: salad with a tin of tuna and a few tablespoons of high-fat dressing.
11pm: bedtime shake, normally just has a tbs of heavy cream, cup of water, and a scoop of whey.
Here are my concerns/questions:
1.) My BMR and activity level puts me at around 3400 calories per day to MAINTAIN. Is this possibly right? I am a really big guy, and I've put on an awesome amount of muscle recently (did my first 300 bench press the other day), but would eating 2900 calories really be considered a "weight loss" number? This seems way too high, considering the amount of fat I still have to lose.
2.) Is trying to cause a controlled insulin spike in the after workout shake a good idea? I'm a genetic endomorph, and while I don't have any concerns for diabetes, I want to make sure this has a benefit other than a mighty tasty shake.
3.) Should I be trying to work in any more activity? I fairly active due to my job, and workout 6 days a week. Morning cardio each morning is a fairly good pace walk, up more hills than not. I also do a ton of outside work and play squash twice a week.
4.) How accurate are some of those bodyfat testers? I have a scale that tests, as well as a handheld device. They both place me around 25% bodyfat, as well as the online tests that use measurements, but is there a more accurate way to test it? I heard a lot of talk about callipers recently.
5.) I've been working on timing my carbs recently. At breakfast I make sure to have some complex carbs, and then after the workout I load up on simple sugars. Other than that, my diet is fairly low carb, high protein, moderate fat. Is that viable, long term? I have done Atkins in the past, but I found that I was not able to do the intensity that I previously did.