Hello everyone,
I have been weight training 4x week for the past 6 weeks. I'm following a 12 week at home dumbbell workout plan that I found online on the muscle and strength website, and I have been pretty much eating the same thing every day:
Breakfast: Oatmeal with a scoop of protein powder + blueberries
Lunch : 2 eggs and 250 ml of egg whites + rice + broccoli or spinach
afternoon snack : protein shake
Dinner: usually high protein and medium/low carb (usually like chicken or fish with sweet potato and veggies)
Late night snack: cottage cheese with blueberries and tiny amount of maple sirup or honey.
(usually 1 cheat meal on the weekend)
I'm 33 years old, 6'2, 209lbs and never seriously worked out in my life (except past physical jobs and many attempts to join a gym over the years). I also played sports all my life and I currently play Ice hockey 1x week. My goal is to lose fat and gain muscle at the same time. From what I read online, I should aim for a calorie deficit between 5-20%. From my understanding, my maintenance calorie intake should be 3135 calories (209lbs x15) and until now I was aiming for a 15% deficit (so 3135 - 470.2 = 2664.75 calories).
Only today (after 6 weeks of training) I downloaded the "my fitness pal" app, bought a food scale and counted everything I ate. Everything combined, it came down to 1900 calories which consists of 210g of protein, 127g of carbs and 68g of fat. I'm actually quite surprised that I'm that much lower than the deficit target... I say that because since I started training, I actually gained 3 pounds and I thought the opposite was going to happen!
I'm trying to figure out if I'm doing something wrong. I don't really do any cardio except for my hockey once a week. Maybe it's normal to gain a bit of weight when starting out? I know I could also get a bit more sleep. The easy answer would be to hire a trainer, but I don't have that kind of money right now so any help would be appreciated. ( could provide more info if needed)
Thanks
I have been weight training 4x week for the past 6 weeks. I'm following a 12 week at home dumbbell workout plan that I found online on the muscle and strength website, and I have been pretty much eating the same thing every day:
Breakfast: Oatmeal with a scoop of protein powder + blueberries
Lunch : 2 eggs and 250 ml of egg whites + rice + broccoli or spinach
afternoon snack : protein shake
Dinner: usually high protein and medium/low carb (usually like chicken or fish with sweet potato and veggies)
Late night snack: cottage cheese with blueberries and tiny amount of maple sirup or honey.
(usually 1 cheat meal on the weekend)
I'm 33 years old, 6'2, 209lbs and never seriously worked out in my life (except past physical jobs and many attempts to join a gym over the years). I also played sports all my life and I currently play Ice hockey 1x week. My goal is to lose fat and gain muscle at the same time. From what I read online, I should aim for a calorie deficit between 5-20%. From my understanding, my maintenance calorie intake should be 3135 calories (209lbs x15) and until now I was aiming for a 15% deficit (so 3135 - 470.2 = 2664.75 calories).
Only today (after 6 weeks of training) I downloaded the "my fitness pal" app, bought a food scale and counted everything I ate. Everything combined, it came down to 1900 calories which consists of 210g of protein, 127g of carbs and 68g of fat. I'm actually quite surprised that I'm that much lower than the deficit target... I say that because since I started training, I actually gained 3 pounds and I thought the opposite was going to happen!
I'm trying to figure out if I'm doing something wrong. I don't really do any cardio except for my hockey once a week. Maybe it's normal to gain a bit of weight when starting out? I know I could also get a bit more sleep. The easy answer would be to hire a trainer, but I don't have that kind of money right now so any help would be appreciated. ( could provide more info if needed)
Thanks
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