Advice On Diet Please

[BloodVoT]

Current Diet as stated below:
9am- 8oz Egg Whites and 1 Packet of Better Oats Instant Oatmeal(170 Cal,31g Carb,11g Sugar,5g Protein)
Noon- 5oz Ground Turkey, 1/2 cup white rice, 1 cup Broccoli
3pm- 5oz Ground Turkey, 1/2 cup white rice, 1 cup Broccoli
6pm(Pre Gym) 1 Cup Egg Whites cooked and a Apple
9pm(Post Gym) 1 Scoop Whey Protein (Rule1 Protein) and another Apple
Sleep at 10pm-11pm

My dilemma is, I am gaining weight, not losing. I was at 6oz of ground turkey, but bumped it down to save some calories to see if that helped. My turkey I use is the 93/7. My current stats are, 220lbs and I'm 5'9". I do have diverticulitis and have been having stomach issues lately also, so I know that is not helping the issue at all with the bloating. I would say I'm around 20% body fat which is kinda high I know. I need some help with my diet to accomodate my stomach and my work schedule. I usually prep my meals on wednesday for the whole week. I weigh out each meal and usually strict to what I think is right. I was 325lbs after my brain surgery, re-learned how to walk, lost weight and got down to 198lbs and decently lean, but seem to be gaining that all back. My goal weight is 186-190lbs if possible but retain as much muscle possible that I have currently. If any more information is needed, I would be happy to provide it if someone is willing to work with me.

Thank you in advance.

 

[Perrin Aybara]

@RodgerThat @Docd187123 @MrRippedZilla @Wunderpus @Thenewera

Can't think of any other nutrition guys off the top of my head. The medical issues kinda make it more complicated.

 

[Docd187123]

How many total calories are you eating? How active are you? Do you go to the gym or just dieting?

 

[BloodVoT]

How many total calories are you eating? How active are you? Do you go to the gym or just dieting?

Not sure on the total calories, but I can get that for you. I go to the gym 4 days a week and doing a powerlifting program @Perrin Aybara gave me. My job is a desk job.

 

[Docd187123]

Not sure on the total calories, but I can get that for you. I go to the gym 4 days a week and doing a powerlifting program @Perrin Aybara gave me. My job is a desk job.

You might be eating too many calories either bc you're overestimating your energy expenditure or bc you're underestimating your food intake.

You use a food scale to weigh out your portions? Add up the total calories and let's go from there.

 

[Wunderpus]

Not sure on the total calories, but I can get that for you. I go to the gym 4 days a week and doing a powerlifting program @Perrin Aybara gave me. My job is a desk job.

Here's what I do, type it ALL out, add it ALL up and report back:


My boss has frequently suffered from diverticulitis. Removing irritants such as dairy and gluten can help A LOT.

 

[BloodVoT]

@Docd187123
Current Diet as stated below:
9am- 8oz Egg Whites and 1 Packet of Better Oats Instant Oatmeal(170 Cal,31g Carb,11g Sugar,5g Protein) Total: 287 Calories, 32.4g Carbs, 11g Sugars, 29.7g Protein, 3.7g Fat
Noon- 5oz Ground Turkey, 1/2 cup white rice, 1 cup Broccoli
Total: 416 Calories, 40.8 g Carbs, 31.6g Protein, 11g Fat
3pm- 5oz Ground Turkey, 1/2 cup white rice, 1 cup Broccoli
Total: 416 Calories, 40.8 g Carbs, 31.6g Protein, 11g Fat
6pm(Pre Gym) 8oz Egg Whites cooked and a Apple
Total: 295 Calories, 22g Carbs, 25g Protein, 10g Fat
9pm(Post Gym) 1 Scoop Whey Protein (Rule1 Protein) and another Apple
Total: 190 Calories, 24g Carbs, 25g Protein
Sleep at 10pm-11pm

Overall Total: 1604 Calories, 160g Carbs, 142.90 Protein, 35.7g Fat.

I do use a food scale yes.

 

[Wunderpus]

@Docd187123
Current Diet as stated below:
9am- 8oz Egg Whites and 1 Packet of Better Oats Instant Oatmeal(170 Cal,31g Carb,11g Sugar,5g Protein) Total: 287 Calories, 32.4g Carbs, 11g Sugars, 29.7g Protein, 3.7g Fat
Noon- 5oz Ground Turkey, 1/2 cup white rice, 1 cup Broccoli
Total: 416 Calories, 40.8 g Carbs, 31.6g Protein, 11g Fat
3pm- 5oz Ground Turkey, 1/2 cup white rice, 1 cup Broccoli
Total: 416 Calories, 40.8 g Carbs, 31.6g Protein, 11g Fat
6pm(Pre Gym) 8oz Egg Whites cooked and a Apple
Total: 295 Calories, 22g Carbs, 25g Protein, 10g Fat
9pm(Post Gym) 1 Scoop Whey Protein (Rule1 Protein) and another Apple
Total: 190 Calories, 24g Carbs, 25g Protein
Sleep at 10pm-11pm

Overall Total: 1604 Calories, 160g Carbs, 142.90 Protein, 35.7g Fat.

I do use a food scale yes.

At 220lbs I'd prefer to see you at 345g protein, 390 or so of carbs and 110g of fat. So, around 3400 calories. That's what I'D do..... Time those carbs for pre, intra and post lifting.

 

[Perrin Aybara]

1600 seems insanely low to me.

 

[BloodVoT]

At 220lbs I'd prefer to see you at 345g protein, 390 or so of carbs and 110g of fat. So, around 3400 calories. That's what I'D do..... Time those carbs for pre, intra and post lifting.

With that being said, I feel like my body does badly with carbs, I am that body type that gains fat easily but also throws muscle on extremely fast. Do you recommend any type of foods to attain these extra intakes? My current diet leaves me pretty stuffed.

 

[MrRippedZilla]

The diverticulitis does complicate things from a tracking perspective.

Off the top of my head, when I was working with a client who had the same issue we found that a diet consisting of high protein, carbs predominantly from simple sugars (mono & diyglycerides only) and avoiding allergens (this requires experimentation) to be the best way to go about this. Your medication may also influence things pretty drastically btw.

At the moment you seem to be at a 35-40% caloric deficit so if your tracking things properly then I'd hazard a guess at the issue being related to your condition (bacterial infection = inflammation = bloat = hiding results) and it being worthwhile to experiment with your food choices to see what's best.

Bump protein up to 220g and change your carb sources to see what happens while continuing to make small adjustments along the way.
I'll add that going above 2,600cals or so would be a stupid idea since that's your maintenance and you certainly won't help weight loss by eating more than that

 

[BloodVoT]

The diverticulitis does complicate things from a tracking perspective.

Off the top of my head, when I was working with a client who had the same issue we found that a diet consisting of high protein, carbs predominantly from simple sugars (mono & diyglycerides only) and avoiding allergens (this requires experimentation) to be the best way to go about this. Your medication may also influence things pretty drastically btw.

At the moment you seem to be at a 35-40% caloric deficit so if your tracking things properly then I'd hazard a guess at the issue being related to your condition (bacterial infection = inflammation = bloat = hiding results) and it being worthwhile to experiment with your food choices to see what's best.

Bump protein up to 220g and change your carb sources to see what happens while continuing to make small adjustments along the way.
I'll add that going above 2,600cals or so would be a stupid idea since that's your maintenance and you certainly won't help weight loss by eating more than that

I really do appreciate the input sir. Would you mind sharing with me carbs predominantly from simple sugars (mono & diyglycerides only). I am a dummy when it comes to nutrition, but got to watch things like Quinoa bc it gets stuck in the pockets in my intestines due to diverticulitis. I just saw a all natural doctor to try and get this under control last night also. Any information from your previous client would be much appreciated.

 

[Tdflorida]

Here's what I do, type it ALL out, add it ALL up and report back:
View attachment 58904

My boss has frequently suffered from diverticulitis. Removing irritants such as dairy and gluten can help A LOT.

This your diet @Wunderpus ?

 

[Wunderpus]

This your diet @Wunderpus ?

Here's my current diet, what I am actually eating TODAY.

 

[Docd187123]

The diverticulitis does complicate things from a tracking perspective.

Off the top of my head, when I was working with a client who had the same issue we found that a diet consisting of high protein, carbs predominantly from simple sugars (mono & diyglycerides only) and avoiding allergens (this requires experimentation) to be the best way to go about this. Your medication may also influence things pretty drastically btw.

At the moment you seem to be at a 35-40% caloric deficit so if your tracking things properly then I'd hazard a guess at the issue being related to your condition (bacterial infection = inflammation = bloat = hiding results) and it being worthwhile to experiment with your food choices to see what's best.

Bump protein up to 220g and change your carb sources to see what happens while continuing to make small adjustments along the way.
I'll add that going above 2,600cals or so would be a stupid idea since that's your maintenance and you certainly won't help weight loss by eating more than that

Quick, grab your cameras. It's a rare Zilla sighting!

 

[BloodVoT]

Quick, grab your cameras. It's a rare Zilla sighting!

Does he not post frequently?

 

[MrRippedZilla]

I really do appreciate the input sir. Would you mind sharing with me carbs predominantly from simple sugars (mono & diyglycerides only). I am a dummy when it comes to nutrition, but got to watch things like Quinoa bc it gets stuck in the pockets in my intestines due to diverticulitis. I just saw a all natural doctor to try and get this under control last night also. Any information from your previous client would be much appreciated.

Most complex carbs are going to cause problems so your Quinoa experience doesn't surprise me. Ideally, you want to limit your intake of these as much a possible.

The focus should be on whole, unprocessed, foods for the most part with carbs being based mostly around fruit & veggies and not starchy choices like grains, potatoes, etc. Most beans & legumes also cause issues and some people cannot tolerate dairy either so keep an eye on how you react to it.
As you can see, a diet like this can become very restrictive so I do recommend supplementing with a multivit as a minimum just to cover your bases while dieting.

Does he not post frequently?

I do not

 

[BloodVoT]

Most complex carbs are going to cause problems so your Quinoa experience doesn't surprise me. Ideally, you want to limit your intake of these as much a possible.

The focus should be on whole, unprocessed, foods for the most part with carbs being based mostly around fruit & veggies and not starchy choices like grains, potatoes, etc. Most beans & legumes also cause issues and some people cannot tolerate dairy either so keep an eye on how you react to it.
As you can see, a diet like this can become very restrictive so I do recommend supplementing with a multivit as a minimum just to cover your bases while dieting.


I do not

So are you suggesting I cut out the rice and maybe do vegtables? I can most definately do something like that.

 

[MrRippedZilla]

So are you suggesting I cut out the rice and maybe do vegtables? I can most definately do something like that.

Yes. Fruit & veggies are your best carb buddies on this diet.

 

[Wunderpus]

Yes. Fruit & veggies are your best carb buddies on this diet.

I've gotta imagine sweet potatoes and other potatoes are easily digested, same with cream of rice....?