T Nation

Gaining Fat on Low Calories. Help


19 168pounds 10/11% body fat
I eat about 1700calories a day in the ratios of
100g carbs 220g protein 50g fat

all my carbs come from oats and fibrous and are times morning, pre and post workout i train at around 7pm
all my protein come from chicken and whey shakes with my oats pre and post workout
all my fats come all the foods above and all natural peanut butter around 75g of the stuff a day

i train monday, tuesday, thursday and friday

my body type i would say in a mesomorph/endomorph leaning towards endomorph tendencies

altho im eating not alot of calories or carbs i seem to be gaining fat around the mid section?

im baffled and feel like giving up any help would be appreciated!


How tall are you?

And youre certainly not eating enough calories. Youre in 'starvation mode'.


im about 5ft 10 / 5ft 11


I don't know if I'm much help, but I can sympathize, as I have the same problem. I am 150lbs, 5'9", and have to stay about 1200 calories (and 2 workouts a day) in order to loose fat. It sucks, and the anabolic diet (high protein/fat, no carbs) is about the only thing that helps me out. I would give that AD a try.


Have you been cutting recently? You may be experiencing adrenal fatigue, or more likely metabolic slowdown. Although neither could be the case, and you may be missing calories somewhere.



If i remember right, there is a point where your body starts storing fat when you starve it (which you are doing). 1700 calories is lower than the FDA(lol) recommendations, think about that one.


What does your training look like?



Have a cheat day or two.


Peanut butter as the only source of dietary fat is a problem. Your limited food choices is also a problem.

Why arent you eating white and/or fatty fishes? Why arent you eating (ground) turkey? Where are the eggs? Red meat a few times a month?

Avacados. Olive oil. Coconut oil. Egg yolks. All high quality sources of squeaky clean fatty acids.

Obviously I am bulking but I consume more dietary fat in my breakfast shake (around 70g) than you do in a whole day. Consume fats and your body will be more willing to burn its own stores of it. Yes, it's much more complicated than that. But 50g of fat from peanut butter and chicken isnt good, IMO.



@OP, remember young 'un, you need fat to create the enzymes that break fat down, without fat it's harder to metabolise bodyfat.

Unless you've got some special Peanut Butter, then the maj. of your fats are Omega6s when you want, really, to be leaning on Omega3s more (as above, Olive oil, salmon and other google examples besides).

I participate upon the Diet Anbolica and can confirm the awesomeness of it, i recommend this to anyone who doesnt have an unnatural affinity with carbs.

edit** ALL of your fats come from vegetables or floral sources. You MUST get some animal fats in you; this is the nourishment you're evolved to primarily rely upon. Cannot stress this enough. Peanut butter = polyunsats!? I believe... Sats required for hormone production.

Ahh fuckit, you get the point? GL.


I've been wondering about adrenal fatigue and the like. What do you need to do to "fix" this?


Adrenal fatigue is a somewhat serious medical issue that can take months to manifest and resolve.

A weightloss plateau is likely not adrenal fatigue. Adrenal fatigue is very low on the list of things to worry about unless you feel like you have the flu every day for months on end. I'd do some research on symptoms and signs of it and take a very objective view of your own current condition.

Basically if you have adrenal fatigue youre going to feel like COMPLETE shit constantly.


I'd feel like complete shit eating 1200 calories and training twice a day.


I guess I don't understand why, at 5'11" and 168 lbs and 10-11% BF you would be trying to lose fat? You should be eating in the range of 3000+ calories a day to bulk up to at least 200+ lbs before you should even begin to worry about fat loss. What exactly are your goals?

Adding more muscle mass will help to keep the fat off.


Not to beat a dead horse, but holy shit start eating. Your protein intake looks good, but you can DEFINITELY up your fat and (I know I'm going to get shit for this, but I'll say it) up your carbs significantly. Double your caloric intake.


Can't find the links now, but I've read some stuff about how prolonged calorie restriction can lead to bloating/water retention that is often mistaken for fat gain. Refeeding should help.

Could be bullshit. Worth a shot.


Yeah, I ran into this issue last year. I was obsessed with losing weight and went from 20% body fat to 10% body fat then I couldn't seem to get below that. No matter how much I restricted my calories I couldn't dip below 10%. The problem is that I had been dieting for so long I had killed my metabolism.

I didn't want to give up dieting until I had gotten in the 6-7% range, and then start bulking up. It took a while for me to realize that in order to do that I was going to have to first repair my metabolism. I was down to about 170 lbs at 10% body fat, starting eating around 3000-3500 calories a day.

Now I'm around 190lbs at 15% body fat or so. I hate the way I look, but I've packed on a lot of muscle and repaired my metabolism (not to mention, had a normal life going out to eat with other people, etc.). I've just now started a very slow cut, eating about 2500-3000 calories a day, carb cycling, and training 4 times a week. I'm already losing weight.

I'd say focus on fixing your metabolism, and then try cutting again. But next time you start cutting, don't eat such a low calorie count. Try a very slow diet with frequent re-feeds. It's pretty hard to convince yourself to do that because your mind tells you that you're going to get fat, but you can take my word that you won't get fat.