Now what?

[Vidike]

I have lost 10 kilograms in the past 4 or 5 weeks. (from 83 to 73 kgs, I am 1.80m). I have eliminated all the junk food, started eating healthier: boiled potatoes, brown rice, chicken breast, turkey breast, tuna, low-fat yogurt, lots of vegetables, fruits, and so on. I calculated my calories for the past weeks to 1500-1600 per day but I guess I calculated them wrong because the weight loss was way to fast. I workout 4 times per week, two times per week swimming, and HIIT 2-3 times per week.

I have lost fat from my back, waist, but I still have lots of it on my belly and chest. My back & my arms are skinny I could say, but my front is with fat. I am afraid that if I continue to eat like in the past month I will make more damage. I felt weakened during that period and dizzy. What should I do now? Increase my calorie intake or what? My main concern is that I will put on the fat back very fast if I eat more. Thanks

[Nooklear]

You need to EAT! and bust your ass at the gym. For your height, your weight seems a little low. (1.8m is about 5'11", and 73 kg is about 160 lbs.) Build some muscle and you'll see some of the fat melt off. You're gonna need way more than 1600 calories per day though... at least 1.5 times that.

Don't worry too much about putting the fat back on. If you're eating clean and working out hard, you'll see some nice results.

[vassille]

I told you that you need it more calories. To gain some muscle you need to increase your caloric intake at least to 2500/day and see how your body reacts. Then you can drop your caloric intake 2 days a week to loose fat then back up again.

[Vidike]

I weighted myself today and it seems that I'm at the same weight even after I have increased the amount of food. I eat the same clean food but more. I thought that I would gain some kilograms of fat in this past week. The hard thing to do is to convince myself mentally to eat more. I will increase the food more to see the results. I don't know why I fill so full even after drinking a glass of water, I feel very bloated.

[Eighth Wonder]

like vassille said you need to cycle your cal intake if you want to gain muscle and burn some fat. Think of it as shocking your body. If you take in 2500 calories for a couple days straight then your metabolism will adjust to this amount and will burn more calories accordingly. While your metabolism is burning more calories you want to drop down to 2200 or less for a day or two to reap the benefits of your raised metabolism. Obviously once you drop down for two days your metabolism will again readjust lower so you have to raise up to 2500 again for a couple days. This is known as calorie cycling or zig zag dieting and it is the only way to gain sufficient muscle while losing considerable amounts of fat.

[vassille]

Originally Posted by Vidike

I weighted myself today and it seems that I'm at the same weight even after I have increased the amount of food. I eat the same clean food but more. I thought that I would gain some kilograms of fat in this past week. The hard thing to do is to convince myself mentally to eat more. I will increase the food more to see the results. I don't know why I fill so full even after drinking a glass of water, I feel very bloated.

As you familiarize your self with your body the one thing you will realize is that it does not react as you might think. For example you eat more clean food but you don;t gain weight....that's normal. Keep working out and the muscle will come. It takes time. As you adjust your diet watch how you body handles it and make adjustments...if you confused post up and you will get some answers for you. One thing for you to understand is that you can't be in a diet mode all the time...it does not work.
Now, increase the food but drop it down to your diet mode for 2 days a week. That will burn fat. As for the bloat, let me see what you eat to figure that out....salt will do that and so it's being dehydrated. Post up your current diet

[Vidike]

Yesterday I ate:
Oat with milk and banana
Brown Rice with Chicken
Cooked Vegetables with Soy
Cooked Vegetables with Soy
Cooked Vegetables with Chicken
Egg whites

Snacks: Apple, Pear, Watermelon, Cottage Cheese

Yeah I know about the zig-zag diet, but I thought it was 2 days more and 5 days less or something like that.

I also bought some proteins, but it has high levels of carbohydrates and sugar per 100g, I don't know if it's OK to use it. I also heard that excessive amount of soy increases the level of estrogen in the body. Is it OK to eat soy every day?

Another issue: I don't know why my bench press numbers decrease. I went swimming yesterday, maybe this could be a reason, but I am not sure

[vassille]

Originally Posted by Vidike

Yesterday I ate:
Oat with milk and banana
Brown Rice with Chicken
Cooked Vegetables with Soy
Cooked Vegetables with Soy
Cooked Vegetables with Chicken
Egg whites

Snacks: Apple, Pear, Watermelon, Cottage Cheese

Yeah I know about the zig-zag diet, but I thought it was 2 days more and 5 days less or something like that.

I also bought some proteins, but it has high levels of carbohydrates and sugar per 100g, I don't know if it's OK to use it. I also heard that excessive amount of soy increases the level of estrogen in the body. Is it OK to eat soy every day?

Another issue: I don't know why my bench press numbers decrease. I went swimming yesterday, maybe this could be a reason, but I am not sure

Ok, first off soy does increase estro a little...how much I'm not sure but it does. The amount of food you eat is not enough for you to swim and train in the gym. Throw in some patatoes and stake to give you some more calories. From what I see it is possible that you are dehydrated too...how much water do you drink a day?
Strength going down it's a sign that you loosing muscle....in other words your weight loss is taking a toll on the body, that's why you should drop those carbs for 2 days only out of the week and the rest increase carbs. If you dont increase your caloric intake you will start to loose fat and muscle at about the same rate which is not good at all.

[Vidike]

Thanks once again. I avoided potatoes even if I like them, cause I thought they were bad. I only ate them after the work-out. Regarding to swimming, it was the previous day, not in the same day when I went to the gym. I drink lots of water, at least 2 liters every day. One more question: do vegetables count as carbs? This is what I cook in the oven: tomatoes, potatoes, carrots, pumpkin, peppers, red peppers, vinegars, onions, and garlic. So when you say that I should cut carbs for two days, you mean I shouldn't eat rice, potatoes, bread, and stuff like that, right?
Thanks

[vassille]

Originally Posted by Vidike

Thanks once again. I avoided potatoes even if I like them, cause I thought they were bad. I only ate them after the work-out. Regarding to swimming, it was the previous day, not in the same day when I went to the gym. I drink lots of water, at least 2 liters every day. One more question: do vegetables count as carbs? This is what I cook in the oven: tomatoes, potatoes, carrots, pumpkin, peppers, red peppers, vinegars, onions, and garlic. So when you say that I should cut carbs for two days, you mean I shouldn't eat rice, potatoes, bread, and stuff like that, right?
Thanks

Water of 2 liters is not enough.....make that 4 liters. Your activity in general is very high and you are lloosing weight too fast regardless if you swim is on a different day than lifting.
Vegetables are carbs but low caloric count. This is good for those 2 days of low carbs!
About the carbs the answer is yes, keep carbs low such as rice, patatoes etc out only for those 2 days.
The rest of the 5 days eat good.

This is what I eat for a full carb meal for example:
2-3 medium patatoes, half a can of chick peas (medium can), 1lb of lean stake, 3 tomatoes, 1 pepper, table spoon of olive oil, bowl of grapes.
Don't be afraid and dive in

[Vidike]

So far I ate today:
oat with milk and banana
Potatoes with steak
Green peas with soy
Potatoes with steak
3-egg Omlet

Snack: apples, pear, watermelon. I'm so full, I feel like puking. I guess my body wasn't used with this high amount of food so suddenly.

I bought a while ago some proteins, here it is what they contain:
per 100g:
393kcal
Proteins: 28g
Carbohydrates: 69g
Fats: 2.3g
Sugars: 27.8
Do you think I should use them? I didn't even open the can, because I thought they aren't good, too many carbs and sugars.

[Vidike]

Today was my chest/shoulders/triceps day. I could lift more than Saturday, but unfortunately I injured my upper-back again. I think this is the eight time this happens to me.

[wnxmaximus]

Originally Posted by Vidike

Today was my chest/shoulders/triceps day. I could lift more than Saturday, but unfortunately I injured my upper-back again. I think this is the eight time this happens to me.

are your real delts up to par with your chest, tris, and shoulders?

[Vidike]

Sorry, I don't understand what you mean

[Vidike]

I weighted myself today, I have gained 2 kilograms, but my waist inches stayed the same. What could this be? fat, water retention?

[vassille]

Originally Posted by Vidike

So far I ate today:
oat with milk and banana
Potatoes with steak
Green peas with soy
Potatoes with steak
3-egg Omlet

Snack: apples, pear, watermelon. I'm so full, I feel like puking. I guess my body wasn't used with this high amount of food so suddenly.

I bought a while ago some proteins, here it is what they contain:
per 100g:
393kcal
Proteins: 28g
Carbohydrates: 69g
Fats: 2.3g
Sugars: 27.8
Do you think I should use them? I didn't even open the can, because I thought they aren't good, too many carbs and sugars.

To much sugar....get something with 50gr protein, 75gr carbs and less than 5 gr of sugar. I like cytogainer if you want to try it. Good stuff

[vassille]

Originally Posted by Vidike

I weighted myself today, I have gained 2 kilograms, but my waist inches stayed the same. What could this be? fat, water retention?

You carbo loading, just lift medium to heavy and put on some muscle. Remember, 5 days eating good 2 days low carbs and see how it goes

[vassille]

Originally Posted by Vidike

Today was my chest/shoulders/triceps day. I could lift more than Saturday, but unfortunately I injured my upper-back again. I think this is the eight time this happens to me.

How did you get hurt?

[Vidike]

I was doing incline dumbbell press, and when I put down the dumbbells on the floor, the swing pulled my back a little. I am OK now though.

[vassille]

not too bad, just stretch it out and let it heal
Glad you ok