Hi all,
Stats: 39M, 181cm, ~101kg, TDEE @ Sedentary = 2,342, @ Light Exercise = 2,683 (tdeecalculator.net). I guesstimate my BF% is around 25-28.
I do 2-3 full body workouts a week with lighter workouts every other day. I incorporate on average, 2 rest days. I walk around 5km+ a day. Been counting my calories religiously for the past 3 weeks. First week 2000 cals/day - went to sleep hungry so I bumped it to 2200 cals (200gr prot/day) for the following week. Dropped it back to 2000 cals (180gr prot/day) and I'm currently satiated. I eat almost only fruit, veg, eggs, rice, chicken, fish, olive oil and tahini.
However, I keep fluctuating around the same weight for the past 2+ weeks. I have a genetic tendency to easily gain muscle, but I doubt that offsets it any weight loss. I do feel less bloated and clothes fit better - which is great.
Been dieting for almost all of my life so I have no idea where my metabolic adaptation is. Need serious advice regarding my nutrition. Am I eating enough or too much? Should I be incorporating cheat meals or weeks with more calories, or is that too early? At my exercise level I should be at a 1000 calorie deficit a day.
Perhaps I'm over training at my age? Or am lacking certain supplements? Too much salt? Would really appreciate any insight!
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