Hi. I've been putting on some bodyfat ove the past month or so and wondering how this is happening. I IF everyday for an 18 hour block and have been keeping my diet regulated tightly. I am a 6 foot, 180 lbs male, 22 years old pretty lean, but have a good deal of bodyfat I want to get rid of. I have not been excersising for sometime now(very sedentary had a couple leg surgeries within the past few months and very slow rehab), but my diet I believe has been dialed in. The only thing I can think of is maybe I am eating too many calories for my activity level, but I don't think this is the case. So my diet is as follows...
Meal one about 12pm- Bacon and Eggs/1 tsp olive oil
Meal 2 about anywhere from 4-6pm- 4 small chicken thighs, 4 medium drumsticks, 3-4 cups of broccoli or brusselsprouts
On average that comes out to about 1800 cals, 170g p, 105g f, 25-30g c I also take about 5g fish oil, a multivitamin, and vitamin D daily
I've really been dialed in on my diet because I'm so sedentary at this point (cant wait to workout again), just not sure what I need to be doing to lose that body fat? Some help would be great!
You're storing more fat than you're burning. Sounds obvious, but if the amount of dietary fat you eat exceeds the amount of lipids that your mitochondria are oxidizing, you will gain bodyfat. Carbohydrate restriction can increase how much fat you burn, but it's still easy to unbalance the equation in favor of fat gain.
Because you can't realistically be more active, you're going to need to shift fat over to protein. It may not actually be necessary to increase protein given its high satiety, but decreasing fat by 50g would make a difference. Practically speaking, if you traded grilled steak for bacon and made sure to not eat the chicken skin or to rotate in some chicken breasts, it would help balance things out.
Are you able to do Hand stand pushups or weighted Pull-ups? You want to positively stress the areas of the body that you are able to. Its easy to say "if im not 100% I might as well not bother". Be sure your vitamin D levels are good, get outside and of course sleep. Are you waking up to an alarm, if possible push up the bedtime a bit now that the days are shorter. How is your stress management? If your cortisol is running high your going to need to make the necessary changes in lifestyle before you are able to see any effective change. The diet does look dialed in but my recommendation is to not use the IF protocol unless everything else is really dialed in. It can be very effective if used correctly but I would bet you have some lifestyle issues to work on first.
I would stop IF every day. Personally I do IF about once every 10 days. I eat 2 meals normally, and almost never eat more that 3 times in a day, but it is good for your metabolism to mix it up. Also get rid of all that high PUFA chicken and get some real meat.
I think you said it, lack of exercise.
Brief, intense exercise not only burns fat but makes your body less prone to storing it. See if you can figure out something to do, push ups? Pull ups? Sit ups? Bench press? Unless you are totally laid up you should be able to do something.
Your calories are too high for your sedentary level.
Your protein per kilo of lean body mass is closer 2.5, which being sedentary is excessive. you are not building new muscle, so you don't need that much. 2.0g/k lbm is enough.
Your protein:fat calorie ratio is too high on the protein side. When it gets much over 30% from protein, regardless of total calories in my experience, glugonogenesis kicks in and kicks you out of clean, fat-burning ketosis, generally speaking.
You should perhaps eat more ruminant meat and less fowl.
Losing too much weight - paleo 5 Answers