Hello everyone.

In a little less than a year I have lost 20 kilograms and gained muscle too. I'm very happy with how far I've come, but I'm having struggles with my weight yet again and maintenance calories.

I track on MyFitnessPal ritualistically (currently on a 224 day streak) so by this point I know I count accurately.

I started on 1800 calories with 180g of protein daily to lose fat and gain muscle, and kept it up for a while. Lowered it to 1500 and got as low as 1300 while retaining protein intake to reach around 71 kilograms.

For context I am a 21 year old male standing 6'0. Eating on this low calories for an extended period of time is ludicrous for someone of my size.

Despite this I'm still not fully satisfied, I don't have nearly enough muscle definition. Don't even have a 6 pack except in perfect lighting, and even then it's not very defined.

I've upped my calories to 1800 daily, and have quickly noticed an increase in my weight when according to every metric I should be losing it.

My BMR is 1800 and I weight train daily. After cutting down to 1300 calories I have noticed a decrease in muscle strength, I've gained it back a little bit but obviously it's a slow process.

I weigh 75 kilograms now and I'm worried how fat I'll get on this amount of calories a day. What do I do? I'm trying to recomp here. I'm concerned that I've absolutely annihilated my metabolism.

My recent go to breakfast. 50g (uncooked) oatmeal with a pinch of salt and water, fresh berries and some low sugar jam for sweetness. Quick, delicious and keeps me full well until lunch. 276 kcal total.

Are they tasty

I’ve been adding fresh dill and lemon to my bowls this week and it makes them so much yummier! I stored it in a ziplock in a fridge in a damn paper towel and it still looks in great condition, hoping to get a month out of it.

Don’t sleep on herbs!

When you pop it.. poof! 20 calories less? Also.. who eats unpopped popcorn?

Thai food has some of the most generous portions I’ve ever seen. The only downside about this pad Thai is the high sugar and carb content.

However, this can give me 3-4 low cal satisfying meals. It’s so densely packed in this container.

sad picture, but very yummy 😋

Can’t say I’m fully satisfied but it was very delicious!

how do you work that into your day 😭 almost all of these meals are 600 calories or more, and hard to half portion. i gotta eat breakfast and lunch too! breakfast is usually eggs and meat, oatmeal with protein powder, or yogurt and granola, and usually around or under 300 calories. lunch is typically more, and i eat snacks as well, but those are under 100 calories. should i just cancel and tweak the recipes i have stocked up?

For clarity, I eat fish, eggs, occasional yoghurt and cheese. I go for fresh salmon and tinned sardines/mackeral in tomato sauce for my fish. I eat eggs maybe 3 times a week. I eat and absolute truckload of fresh vegetables, especially raw. I'm really struggling to keep my fats low and my proteins and carbs higher. My intake is just over 1300/day. Any suggestions welcome!

Hi! So i’m 20, and started Testosterone 5 months ago. I knew some weight gain was going to happen, but I’ve let myself gain 20 lbs, and i’m starting to feel really gross and uncomfortable in my body. So! I’d love some meal suggestions. I work in a pharmacy, so my hours can be a little all over the place, which leaves me wanting to order food. When I do get the motivation to cook, i tend to make spam eggs and rice, but i need more things than that!!

So yeah, any meal suggestions would be super appreciated! I have no food allergies, but I will not eat fish. Other than that, anything is an option :)

I often see people in a deficit go for things like 0% yogurt, chicken breast, white fish, egg whites, etc. as sources of protein. On the other hand, people say fat is important for satiation, hormone health and absorbing vitamins. And I see some people here eating fattier things like salmon, chicken thighs and whole eggs.

So is it just sometimes choosing low fat, and sometimes choosing fattier stuff?

Gazebo Room greek salad dressing and marinade.

I really like this dressing, the packaging doesn't do it justice in my opinion. The problem is it's kinda high in calorie, and I was looking for something with low calories. Thank you.

Is the white sauce/dressing called toum or tahini sauce? You find the white sauce/dressing at Arabic and Lebanese restaurants. I really like it. Thank you.

https://preview.redd.it/juqzjbwbxr0d1.jpg?width=1080&format=pjpg&auto=webp&s=fade2fe1a21e55497acdf08db359e6369613cd72

https://preview.redd.it/jo6ev80gxr0d1.jpg?width=1080&format=pjpg&auto=webp&s=1886fdcc5ad6cd256d34c696cef629063dfb74b5

https://preview.redd.it/kysaryvgxr0d1.jpg?width=1500&format=pjpg&auto=webp&s=a66ac5753da94022a495e11ee119e44b434cb656

1200 calories exactly. :) I didn't mean for this to happen so you can just imagine the shock and joy in my face when I logged my food. I was also feeling down before dinner, so I'm grateful for this nice little gift from the universe. Last pic was the meal to cap off my day; my other meal was just overnight oats and coffee with milk.

Hope I can also summon my fellow Filipinos with this post, if there are any here - lechon paksiw ftw!