Losing weight on 3500 calories?

bell1986

bell1986

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Hi folks.

Just looking for advice. I recently raised my calories up to 3500. Im 5ft 9 ad 156 pounds. Last year i bulked on 3000 calories and my weight slowly climbed up and i done a good bulk without gaining a slab of fat. This year im working a new job and certain my output is alot more so i raised my calories up to 3200 and was dropping weight (Very quickly) i then raised to 3500 and (Losing weight still).. Surely my output or metabolism hasn't increased so quickly? I weighed in this morning and dropped 0.4 pounds from yesterday and i ate 3500 calories yesterday and its been doing this for days.

My macros are

Protein = 220g
Carbs = 438g
Fa t= 97g

Should i stick to this and see if my weight starts to climb at all? My biggest concern is doing a big calorie surplus and just end up layering fat on. I have done lean bulk's in the past and find them far more effective. I have also done a dirty based bulk and it took me ages to get that fat back off.

Any advice would be appreciated. Thanks!
 
AlexPowell

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You listed your macros but you didn't actually list what food you're eating. Macros are really not that important compared to the food that you're eating, so please list the food that you're eating so we can get an idea of what's going on
 
bell1986

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You listed your macros but you didn't actually list what food you're eating. Macros are really not that important compared to the food that you're eating, so please list the food that you're eating so we can get an idea of what's going on
Here is todays meal prep....

This morning 4 slice of toast with banana & peanut butter + I mix up 50g of protein with a small amount of water and make a spread. (Add to the toast) (700 Calories)

2 Hours later = 2 rolls + 4 eggs + Mayo (640 Calories)

Lunch time = 80g Oats with 30g Cocoa Powder + Chia Seeds + Linseeds + 200g Mixed fruits... 250 Quark Yoghurt (700 calories)

3-4 Oclock = Dr Zak's Clusters... 1 Chargrilled chicken breasts 260 calories

Dinner = 500G Potatoes + 250G 7% Turkey mince + Veggies (830 Calories)

Before bed = 80g Cereal + 250g Quark 450 Calories

3540 Calories
 
BloodManor

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Any other factors ? Running anything atm? If you are doing a very active job then sometimes you have to keep increasing your calories
 
AlexPowell

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Here is todays meal prep....

This morning 4 slice of toast with banana & peanut butter + I mix up 50g of protein with a small amount of water and make a spread. (Add to the toast) (700 Calories)

2 Hours later = 2 rolls + 4 eggs + Mayo (640 Calories)

Lunch time = 80g Oats with 30g Cocoa Powder + Chia Seeds + Linseeds + 200g Mixed fruits... 250 Quark Yoghurt (700 calories)

3-4 Oclock = Dr Zak's Clusters... 1 Chargrilled chicken breasts 260 calories

Dinner = 500G Potatoes + 250G 7% Turkey mince + Veggies (830 Calories)

Before bed = 80g Cereal + 250g Quark 450 Calories

3540 Calories
Yeah this is not a diet for gaining weight. Try eating a lot of beef and getting your carbohydrate from rice. You'll likely find that you need to eat a lot less in order to grow and you won't be force feeding yourself with potato
 

BlockBuilder

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It’s really not that difficult. If you’re losing weight you’re burning more calories than you’re taking in. Raise your calories until your weight stops dropping and adjust from there.
 

SARMS

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One thing people seem to neglect when gaining/losing weight is BLOOD SUGAR. When your BGL rise, Insulin will be released and will stop free fatty acids from being used for energy, when BGL drop free fatty acids will be used for energy as Insulin is absent. It's not just TDEE but also the pattern.

For instance, if you didn't eat all day and then consumed your maintenance calories before bed, would you gain or lose weight? The answer is also the answer to 'Does IF drop body weight?' Yes. In IF (Intermitttent fasting), total calories doesn't contribute to the fat loss...

TL;DR Keep your blood sugar up.
 
BloodManor

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One thing people seem to neglect when gaining/losing weight is BLOOD SUGAR. When your BGL rise, Insulin will be released and will stop free fatty acids from being used for energy, when BGL drop free fatty acids will be used for energy as Insulin is absent. It's not just TDEE but also the pattern.

For instance, if you didn't eat all day and then consumed your maintenance calories before bed, would you gain or lose weight? The answer is also the answer to 'Does IF drop body weight?' Yes. In IF (Intermitttent fasting), total calories doesn't contribute to the fat loss...

TL;DR Keep your blood sugar up.
What???
 

Pinggolfee96

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You listed your macros but you didn't actually list what food you're eating. Macros are really not that important compared to the food that you're eating, so please list the food that you're eating so we can get an idea of what's going on
incorrect. please explain how 5 grams of carbs is different than 5 grams of carbs in terms of thermodynamics? you can't debunk science hombre
 
AlexPowell

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incorrect. please explain how 5 grams of carbs is different than 5 grams of carbs in terms of thermodynamics? you can't debunk science hombre
Because 5 grams of carbs only matters in terms of thermodynamics once it enters the bloodstream as sugars
Potatoes for example have been demonstrated to be very poor at being absorbed by the body as carbohydrate due to their combination of starch and fiber

Flex Wheeler only lets his clients eat red meat. Stan Efferding noted that when he was trying to get his pro card he got bored of red meat and switched to white fish while keeping the macros and calories the same and lost notable weight within 2 days

So it's not as simple as "thermodynamics".
 

Pinggolfee96

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Because 5 grams of carbs only matters in terms of thermodynamics once it enters the bloodstream as sugars
Potatoes for example have been demonstrated to be very poor at being absorbed by the body as carbohydrate due to their combination of starch and fiber

Flex Wheeler only lets his clients eat red meat. Stan Efferding noted that when he was trying to get his pro card he got bored of red meat and switched to white fish while keeping the macros and calories the same and lost notable weight within 2 days

So it's not as simple as "thermodynamics".
so please explain how keeping his calories and macros the same, his weight decreased from switching to white fish?? which he'd have to ingest more to adjust his caloric intake considering white fish is usually leaner than red meat. if he just switched to white fish with the same protein content, then he would lose weight due to the fact it was most likely less calories, but if he adjusted his macros to be proportionate, he just negated factual science. so yes, it is as simple as thermodynamics.
 
AlexPowell

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so please explain how keeping his calories and macros the same, his weight decreased from switching to white fish?? which he'd have to ingest more to adjust his caloric intake considering white fish is usually leaner than red meat. if he just switched to white fish with the same protein content, then he would lose weight due to the fact it was most likely less calories, but if he adjusted his macros to be proportionate, he just negated factual science. so yes, it is as simple as thermodynamics.
The body isn't a furnace, it's a very complicated system that nobody is even close to understanding. If you eat more sodium for example and you were previously not eating sodium, you'll fill out very quickly and become vascular. Sodium has zero calories. It has nothing to do with thermodynamics. The content of the food that you're eating is at least of equal importance to the overall number of calories that you're eating. What you eat impacts what you're digesting, your insulin sensitivity and everything in between. An insulin resistant individual will put on weight faster than an insulin sensitive person and it will be mostly fat - studies on twins have demonstrated this. It has nothing to do with thermodynamics
 

Pinggolfee96

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The body isn't a furnace, it's a very complicated system that nobody is even close to understanding. If you eat more sodium for example and you were previously not eating sodium, you'll fill out very quickly and become vascular. Sodium has zero calories. It has nothing to do with thermodynamics. The content of the food that you're eating is at least of equal importance to the overall number of calories that you're eating. What you eat impacts what you're digesting, your insulin sensitivity and everything in between. An insulin resistant individual will put on weight faster than an insulin sensitive person and it will be mostly fat - studies on twins have demonstrated this. It has nothing to do with thermodynamics
okay now you just sound stupid...
1. the body is technically a furnace if you're burning energy to live aka metabolism, especially in a deficit..youre literally burning proteins, lipids, glucose...etc.
2. nobody is close to understanding? HAH have you not seen where we are in present day in terms of human physiology?
3. sodium causes water retention, not fat/muscle gain, and fat people won't be vascular even with high sodium....
4.insulin doesn't cause fat gain or loss....calorie surplus or deficit does.
5. nothing to do with thermodynamics?? okay now you just sound even more stupid lol
 
BennyMagoo79

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For most people, most of the time, calorie intake is the most effective variable for controlling bodyweight. If you are losing weight at 3500cal then incrementally add 100cal/day until weight stabilises.
 
BloodManor

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Because 5 grams of carbs only matters in terms of thermodynamics once it enters the bloodstream as sugars
Potatoes for example have been demonstrated to be very poor at being absorbed by the body as carbohydrate due to their combination of starch and fiber

Flex Wheeler only lets his clients eat red meat. Stan Efferding noted that when he was trying to get his pro card he got bored of red meat and switched to white fish while keeping the macros and calories the same and lost notable weight within 2 days

So it's not as simple as "thermodynamics".
Are you basing your science on a pro athlete on over 3g of gear a week over 2 days ?
 

BlockBuilder

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Are you basing your science on a pro athlete on over 3g of gear a week over 2 days ?
Lol this is Stan Efferding. Yes I’m sure switching from red meat to white fish is what made his weight change LOL!
IMG_0104.JPG
 

Pinggolfee96

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Are you basing your science on a pro athlete on over 3g of gear a week over 2 days ?
haha finally some people that have some sense! thank you BlockBuilder and BloodManor. AlexPowell up there has no m'f clue what he's talking about lol
 

Whisky

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okay now you just sound stupid...
1. the body is technically a furnace if you're burning energy to live aka metabolism, especially in a deficit..youre literally burning proteins, lipids, glucose...etc.
2. nobody is close to understanding? HAH have you not seen where we are in present day in terms of human physiology?
3. sodium causes water retention, not fat/muscle gain, and fat people won't be vascular even with high sodium....
4.insulin doesn't cause fat gain or loss....calorie surplus or deficit does.
5. nothing to do with thermodynamics?? okay now you just sound even more stupid lol
I don’t think there’s any need to start calling people stupid bro.....

Whilst my personal view is that calorie surplus or deficit is the main factor in weight gain or loss for most people the lower ones body fat the more important other factors (such as type of food) become.

Protein for example is less likely to be stored as fat (the mechanism is do so is less effiecient than for carbs). Thus eating a surplus in a diet with very high protein content would be less likely to lead to weight gain imo.

It’s also well known that insulin sensitivity plays a big part in fat storage (or lean mass gain).

As I say, for most people (anyone above 10-12% bf) calorie deficit/surplus is key and Type of food is less important but the smallest details play a greater part the leaner you are......
 
AlexPowell

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Are you basing your science on a pro athlete on over 3g of gear a week over 2 days ?
You know that I'm not, it's an anecdote.
I'm leaving this conversation now as people are being incredibly rude. If people want to try and gain weight on chicken breast and potato then they can go ahead and do it. Obviously more nutritionally dense food is a stupid idea, along with picking foods the body has been demonstrated to digest better
 
BloodManor

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You know that I'm not, it's an anecdote.
I'm leaving this conversation now as people are being incredibly rude. If people want to try and gain weight on chicken breast and potato then they can go ahead and do it. Obviously more nutritionally dense food is a stupid idea, along with picking foods the body has been demonstrated to digest better
What’s wrong with chicken and potato ?
 
Solexsight

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The body isn't a furnace, it's a very complicated system that nobody is even close to understanding. If you eat more sodium for example and you were previously not eating sodium, you'll fill out very quickly and become vascular. Sodium has zero calories. It has nothing to do with thermodynamics. The content of the food that you're eating is at least of equal importance to the overall number of calories that you're eating. What you eat impacts what you're digesting, your insulin sensitivity and everything in between. An insulin resistant individual will put on weight faster than an insulin sensitive person and it will be mostly fat - studies on twins have demonstrated this. It has nothing to do with thermodynamics
study of twins has interest. I n thes village we have Armenians twins and one has big stomachs and other uses service for sex and has beautiful face and legs. This is common

Local butcher has two cows for make dinner only in weeks when river is low. I walk to other villages but butcher uses hands after crap.

Beets, rice, plankton, bulls testicles, and special ducks wings in sauce of fish eyes. I eat only this during bulks so gains lean and show 6 packs.
 

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