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Changing up my diet after 4 years

Help me figure out what to eat and do to stop being skinny fat

kingisrey
kingisrey g Rey Faustino
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2019
Posted

Hey there, I need some advice on diet / what I should be eating. 

About 4 years ago I started counting calories to lose weight, and I managed to lose about 25 pounds from that. I was a chunky 200 lbs (6 ft tall, male).

Now I'm anywhere between 170-175 lbs, and while I've managed to keep the weight off, which is great, I'm finding myself in skinny fat territory. 

Over the past 4 years I've been eating about 2200 calories per day without really paying attention to macros. I took a look at food log and I had the following daily averages:

  • 110-120g of protein 
  • 210-250g of carbs
  • 90-110g of fat

Most of my exercise in the last 5 years has been through rocket yoga (a vigorous and challenging form of yoga) and I started to do some gymnastics/acrobatics in the last year. 

I filled out the macro calculator on this site, but it was pretty confusing. I wasn't sure if I needed to choose "Lean Muscle Gain," "Maintain,"  or "Fat Loss." Ultimately I want to lose the belly fat and love handles, but I also probably need to get some muscle definition and strength for my acrobatics.

Also the calorine in-take for each of the options was so much higher than what I've already been eating, so it's a little shocking when you've just been eating 2200 calores/day.

I've attached a spreadsheet I created with the breakdown here. 

 

Can you help me figure out which path I should go down?

Thanks!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Hey Rey!

 

If you are 6ft average intake is going to be closer to 3,000 calories a day depending on your workouts. Without knowing everything you are doing, here is my suggestion.

 

Protein: 180g

Carbs: 300g

Fat: 110g

 

The HARDEST part for you is going to be able to wrap your head around how eating MORE will help you LOSE fat. If you are in skinny fat territory, its because you are training hard, but not eating enough food to support the training. So your body is breaking down muscle and using those nutrients to "survive".

 

So let's begin by boosting overall calories.

 

Also, I noticed you are a platinum member. If you would like, you should upgrade to PLATINUM+. This will give you access to the private @forums at the top of the page that says "Platinum+ members only". This is a special section where I guarantee a response within 24 - 48 hours so if you want to work a bit more closely with me over the next month it is the perfect place. We can spend time adjusting your workouts, meal plan, cardio and even go over your FORM if you upload some videos.

Go to MY ACCOUNT if you want to check it out! Hope to see you there!

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