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Hi guys. I'm a 22 year old aspiring classic physique competitor, 6'4 and 227lbs, around 8% bf. I have been on a cut for the past 14 weeks eating no more than 2700 calories per day. At my lowest I think I was hitting 2200 and felt like the grim reaper himself. I've decided to go into maintanance calories (3500) and use work and cardio to enter a deficit of no less than 500. My question is that will the sudden increase in calories hinder my fat loss or is it truely all about calories in vs calories out?
bro imo it aint about calories in vs out...donut vs steak...think that over
In that case I'll share my diet to help you have a better understanding.
#1 100g steel cut oats + 100g banana + 150g strawberries + scoop whey + 50g 100% almond butter
#2 250g egg white + 1 whole egg + 100g brocolli + 100g faf free cottage cheese
#3 same as #2
#4 200g salmon + 200g sweet potato + 200g kent pumpkin
#5 (split pre & post) 100g oats + 100g banana (pre) + 100g pineapple (post) + 200g high protein low fat yogurt + 2 scoops whey
#6 200g chicken breast + 300g white rice + 200g broccoli + 2 tomato
#1 100g steel cut oats + 100g banana + 150g strawberries + scoop whey + 50g 100% almond butter
#2 250g egg white + 1 whole egg + 100g brocolli + 100g faf free cottage cheese
#3 same as #2
#4 200g salmon + 200g sweet potato + 200g kent pumpkin
#5 (split pre & post) 100g oats + 100g banana (pre) + 100g pineapple (post) + 200g high protein low fat yogurt + 2 scoops whey
#6 200g chicken breast + 300g white rice + 200g broccoli + 2 tomato
Overall it looks really good. I would swap the dairy in meals 2/5. There are much better options then dairy.
I'm not anti protein shakes but consuming whey for two out of your 6 meals is quite a bit. I would rather you swap the whey in one of the meals for lean grass fed beef
The guys have you covered on the actual food side. However, I'm more interested in how once it got tough you decided to see if opting out was ok. To my way of thinking it's kinda meant to be tough.
your diet is full of whole foods. just be careful with whey protein shakes, to me that counts as processed food and the whey is derived from poor sources. you aren't getting high quality there. i would rather you not use them at all.
when you consume a whole food you get a limited stress and insulin response. example: 1 cup of raw almonds vs. 2 pizza slices and 2 diet cokes.. both are 600 calories but which actually gives you a spike and which is minimal?
you are on the right track with your thinking, but listening to diet guru's, doctors, nutritionists, and the government who say 'calories in and calories out' is real it is easy to get off track. they are flat out wrong and the past 30 years of nonstop rise in obesity is evidence
You are choosing really good foods so in your case it really is about calories in vs calories out.
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