Am I eating properly?

Okay we need to review my health and fitness journey that ive been on recently.

I am 27 years old and 268.9 lb.

A month and a half ago I started to do cardio/weight training (mon - thur). I alternate doing Push/Pull/Leg - I make sure to do at least 6 exercises for each day using weight machines/free weights. I finish every workout with 6 miles on the stationary bike (3 sets of 2 miles)

I changed my diet and started eating 1520 kcal, 202 g of protein, 33 g of carbs and 52 g of fats.

I have a smart scale and here are the results 35.2% body fat, 36.4 BMI, 18 Visceral Fat, 29.9% subcutaneous fat, 31 metabolic age, 46.7% body water, 41.8% skeletal muscles, 14.7% protein, Fat-Free Body weight is 174.1 lb, 8.7 lb bone mass, BMR is 2444 kcal and muscle mass of 165.2 lb. I get like 6 hours of sleep.

In the past, I used to drink very less water but now I am actively drinking at least 3 L minimum. I don't feel sore after my workouts and have yet to experience any burnout. I am slowly increasing my weights and haven't had any issues yet.

I just got another blood test done and all my levels improved but my free test went down from 158 to 95 and total t went down from 449 to 327. (Jan to May). This was a shock to me considering that I felt great and was losing weight.

I decided to change my weekday diet to work with my new workout routine to the following:

New Macros:

• Calories: ~2489 kcal
• Protein: ~205g
• Fat: ~93g
• Carbs: ~197g

1. Breakfast

• Ingredients:
  • 7 large eggs (whole)
  • 1 pack (e.g., 5-6 oz) fresh spinach
  • 2 medium bananas
  • Spices: Salt, black pepper, chili powder (to taste)
• Estimated Macros for Breakfast:
  • Calories: 770 kcal
  • Protein: 50 g
  • Fat: 35 g
  • Carbs: 67 g

2. Lunch

• Ingredients:
  • 0.9 lb (approx. 14.4 oz) raw boneless, skinless chicken breast
  • 1.75 servings (approx. 1.75 cups) canned black beans (rinsed)
  • 1 tbsp olive oil
  • 1 pack (e.g., 5-6 oz) fresh spinach
  • 1 medium banana
  • Spices: Salt, black pepper, paprika, chili powder, onion powder, garlic powder (to taste)
• Estimated Macros for Lunch:
  • Calories: 878.5 kcal
  • Protein: 109.35 g
  • Fat: 14 g
  • Carbs: 62.5 g

3. Dinner

• Ingredients:
  • 0.5 lb (approx. 8 oz) 80/20 ground beef
  • 1 pack (e.g., 5-6 oz) fresh spinach
  • 2 medium bananas
  • Spices: Salt, black pepper, paprika, chili powder, onion powder, garlic powder (to taste)
• Estimated Macros for Dinner:
  • Calories: 840 kcal
  • Protein: 46 g
  • Fat: 44 g
  • Carbs: 67 g

Let me know what y'all think

submitted by /u/Knightwing1941
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Ae4LG2x