Hi Guys! I need a little feedback on my current food intake.
- Sorry if this is a little long -
I'm a 39yo male, 5'3" current weight 164lbs - I started with TRT dose and upped (arund 7 weeks ago) to 350mg test a week (split in EOD injections).
My goal is to loose as much fat as I can. For the past 2 months I haven't seen a lo of progress weight wise, I can see some changes in the mirror but the scale is making me a little nervous.
I've previously posted my intake and some people suggested I was high on fat intake so I adjusted and stayed consistent with the below, but I still don't see scale changing much.
Would you make any adjustments to the intake? Or should I stay like this for longer to see slow results? I'm not looking to speed up the process, I just want to make sure I'm on the right path and do not waste weeks doing the wrong thing. TDEE calculator suggests I should be loosing 1lb a week at this defecit but that isn't happening.
I do weight training 4-5 days a week, plus playing soccer on Fridays (90mins games). I do some walking on my rest days to reach 10k steps a day, planning to up that to every day if possible.
BTW - I'm attaching a picture of me at the moment, (a little embarrasing though) but please tell me what is your guess around BF%
Not an excuse but I used to weight lift before, until a become a dad and I stopped all that for 10 years before this January, when I told my self I was going to reach my 40s in a better shape. I don't have a before picture now, but I can tell I'm very happy with the change and I want to keep it going.
An average day looks like this, switching protein source randomly.
Meal Breakdown:
- Breakfast:
- Calories: 274 kcal
- Protein: 41.23 g
- Carbohydrates: 24.31 g
- Fat: 1.50 g
- Food Items:
- Frozen Wild Blueberries (100 g): 57 kcal
- Gold Standard Whey (1 scoop, 31 g): 120 kcal
- Great Value Fat Free Greek Yogurt Plain (170 g): 97 kcal
- Lunch:
- Calories: 405 kcal
- Protein: 51.46 g
- Carbohydrates: 21.60 g
- Fat: 8.84 g
- Food Items:
- Broccoli, Cauliflower & Carrots (350 g): 130 kcal
- Wal-Mart 96/4 Ground Beef (220 g): 275 kcal
- Dinner:
- Calories: 405 kcal
- Protein: 51.46 g
- Carbohydrates: 21.60 g
- Fat: 8.84 g
- Food Items:
- Broccoli, Cauliflower & Carrots (350 g): 130 kcal
- Wal-Mart 96/4 Ground Beef (220 g): 275 kcal
- Snacks/Other:
- Calories: 761 kcal
- Protein: 102.64 g
- Carbohydrates: 82.01 g
- Fat: 9.50 g
- Food Items:
- Dave's Killer Bread Thin-Sliced (2 slices, 56 g): 140 kcal
- Frozen Wild Blueberries (100 g): 57 kcal
- Gold Standard Whey (1 scoop, 31 g): 120 kcal
- Great Value Fat Free Greek Yogurt Plain (170 g): 97 kcal
- PBfit Peanut Butter Powder (2 tbsp, 16 g): 60 kcal
- Low Carb Tortilla (1 tortilla, 45 g): 60 kcal
- Gold Standard Whey (1 scoop, 31 g): 120 kcal
- Fat Free Cottage Cheese (150 g): 107 kcal
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