So here's my issue. I'm attempting to build muscle after being sick and losing a great deal of it. So far I've only been able to gain fat, 3lbs in one week. Most of the fat gain is around my mid section. Not attractive.
Exercise: Fat Loss Challenge (HIIT) workouts 4x a week Weight lifting 45mins 2x a week Karate 1.5hrs 3x a week
I just started a job in food service, on my feet 20+ hrs a week.
Food: Breakfast/post workout Protein shake: GNC all natural chocolate 1 scoop, non-soy vanilla vegetable protein powder 1/2 scoop, 2/3 cup coconut milk, 1 tbsp almond butter.
Lunch: Salad, lettuce, tomatoes, cucumbers, carrots, red and green bell peppers, banana peppers, onions etc. 3oz cheese OR 6oz meat
Dinner: Meat (8- 10oz) and veggies, sometimes meat(6oz), 2 eggs, and veggies.
If I feel really hungry I might grab a spoon full of almond butter, or 1~2oz cheese for a snack.
I was making great gains of strength and muscle prior to starting my job when I was working out at the gym 3x a week, walking 3 to 5miles a day, and doing karate. Due to my work and school I don't have time to walk that much anymore. I hoped 20min HIIT workouts would suffice. My diet has been pretty similar, except I only did protein shakes on days I lifted, otherwise ate eggs, meat, and veggies for breakfast, and maybe only around 1oz of cheese a day.
Am I doing too much exercise, eating too much or too little? I'm thinking about getting rid of the protein powder, cheese, and nuts, but I find that pretty restrictive and would like to at least keep the nuts. I'm also wondering if my weight gain is due to stress relating to the new job. Any advice would be appreciated.
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have you ever thrown in a cheat day with fruits and whipping cream, or something else that you generally avoid? Sometimes shaking things up can let your body know it's not in a famine. Are you getting a good amount of fats, like butter with your vegetables?
I would completely cut out the dairy and nutbutters for optimal lean factor. Also the protein powder wouldn't be needed/and you'd be less likely to have cravings or cheat if you started off your day with lean protein and complex carbs instead of a processed unfilling powder. Just suggestions.