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after 5 months of dieting progress has slowed drastically and now I'm going to have to make it even slower. I can't keep running off this low of calories I'm completely spent and tired of being hungry. Im trying to figure out how much to raise my calorie intake I'm thinking 200 to 300 calories I finish each day now alittle over 1800. so I'm thinking of going to 2000 or maybe even 2100. I really hope that I can keep making progress with these very necessary adjustments as well as getting more energy back.
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1944 kcal
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Fat: 42.93g | Prot: 198.37g | Carbs: 211.36g.
Breakfast: Blueberries, Myprotein Impact Whey Isolate - Chocolate Brownie, Quaker Steel Cut Oats Quick 3-Minute. Lunch: Pure Protein Chocolate Salted Caramel High Protein Bar, Bananas , Spinach, Tyson Foods Boneless Skinless Chicken Breasts. Dinner: Nasoya Pasta Zero Shirataki Spaghetti, Egg, Wellsley Farms Shredded Parmesan Cheese, Member's Mark Riced Cauliflower, Broccoli , Tyson Foods Boneless Skinless Chicken Breasts, Brad's Kale Veggie Chips. Snacks/Other: Quaker Rice Cakes - White Cheddar, Plum, Peanut Butter Powder, Vanilla Blended Greek Nonfat Yogurt, Chia Seeds, Myprotein Impact Whey Isolate - Chocolate Brownie. more...
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 Comments
What's your current macro breakdown? When I would reverse diet clients, I would always work in 100-200 calorie increments, with splits of carbs/fat/protein proportionate to your current macro splits (HOWEVER I only work with women). How many carbs do you eat per day? That may be the best place to start in terms of energy and mood.
27 May 22 by member: are1981
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A normal day would be something close to 40% carbs, 24% fats and 36% protein. So carb wise it's around 200 grams carbs 160 or alittle more protein depending on the day and 40 to 60g fat
27 May 22 by member: ObeseToBeast123
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I never let the protein go below 1 gram per body Weight so the goal as of now isright around 155 grams but usually go over a bit and the fat and carb fluctuate based on what I have for breakfast but I try to keep the fat at 40 grams on the lowest end.
27 May 22 by member: ObeseToBeast123
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have you tried zigzag calorie cycling? just thought you may wanna check that out
27 May 22 by member: sandyannm
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I have not sandy . I started this whole thing back in January or like 2 weeks at a ridiculous deficit at 1300 calories intake then raised it up 300 calories for a few weeks at 1600 then raised it up again 200 calories and have been on 1800 for about 3 and a half months now . Didn't really do this the way I should have but in thw being I was also not nearly as active as I am now
27 May 22 by member: ObeseToBeast123
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Definitely start with carbs. Maybe 25-40g. from a clean source (100-150 calories or so, a banana or a whole grain English muffin.) see how you feel and how the scale responds. If you add calories slowly and keep you NEAT up, the scale really shouldn’t move more than a few ounces of water. You may actually lose weight.
27 May 22 by member: are1981
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i see a lot of answers but im curious about current age and height
27 May 22 by member: jimrogers2
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Thanks for the help Allegra I'm going to up the daily by 150 cal and try for it in carbs and see how that works. Funny enough that's what I actually did this evening right before i started working out. I eat very clean, My carbs come from fruits vegetables, rice cakes, steel cut oats and lavish flat bread. We make nearly all our meals and I have been prepping all my lunches ahead of time.
27 May 22 by member: ObeseToBeast123
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I think you should look into it. it may interest you and it wouldn't hurt to try. it's like you're basically tricking your body so that it doesn't get used to the same cal intake everyday and it's been proven to help people lose weight
27 May 22 by member: sandyannm
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Jim I am 5'9" hovering/recomping around 155 lbs right now after dropping 45 lbs and I turn 35 next week
27 May 22 by member: ObeseToBeast123
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