Just an update and need a little help.
After my easter blowout where I lost weight, I went up to 99kg then back to normal of 98kg. Not huge fluctuations but I took the advice from here and started taking in 2500 cals instead of my 2000 cals that I had been doing.
Am now 102kg.
I have been hitting my macros every day, strength is increasing and am happier in the gym but I'm putting weight on too easy.
Breakdown of my diet (note, I sit on my bum all day for work and workout at night time as it's the most suitable time)
Mid Morning - Banana + 40g Whey Protein
Lunch - Can of Tuna, 2 sliced Multi Grain + slice of cheese
Afternoon Snack - Apple + 40g whey Protein + 1/3rd cup almonds
Late Snack - Salad, half avocado, 25g cheese, tuna
Dinner (pre workout) - 200g steak, 1 cup pasta, broccoli, cauliflower, peas, corn
Postworkout - 40g whey + 300ml low fat milk, 300g No fat Yoghurt, 1 slice Multi Grain, 1 teaspoon peanut butter.
Will have 2-3 instant coffees during the day plus loads of water and multi vitamins.
All up 2500 cals approx
Fat = 62g
Protein = 240g
Carbs = 180g
I'm very close to this everyday, some meals are changed (dinner) but either way, I am always hitting the calories.
For my height 6ft and weight, I have the correct amount of calories needed to lose fat but am wondering how much a sedentary job will play into this. Go back to 2000 cals again?
Cheers