hope someone can help me on this one,im a 32yo male 219 lbs and 21% body fatand i cant shift the pounds
im olympic lifting 3times a week and doing 20 mins h.i.t training after that,im crossfiting 2-3 days aswell and doing 20mins h.i.t after that too,so ball park in the gym 90mins per day and sometimes do a 30min walk on treadmill in the evening,im a physical therapist so on my feet alot of day as well.
diet wise im trying to stay away from carbs in a paleo way,generally have porridge in morning and then take in carbs in a carb drink during and then in noodles or wholewheat pasta after my session. other than that dont eat any carbs aside from fruit and vege.
my protein intake is about 350-375g a day mostly from a mixture of chicken,beef,eggs and pretein shakes and this is eating about 6 meals a day.my fat intake is around 74g mostly through the food intake and some fish oils.
i worked out my cal intake should be 3200kcal and im trying to get in and around that and let my defeceit be caused by the excircise.
i have been to a nutritionist but didnt really get anywhere she had me on about 2800cal and i lost a couple of pounds and some bodyfat for a few weeks but it then when backwards.that seems to be a pattern,went on strict paleo for a while and same thing lost some weight and some bodyfat for 2-3 weeks but then i just started putting on weight again.and its not like im a snacker or crave chocolate or drink soda so cant figue it out.
my own thoughts are maybe im not getting enough calories but idont want to take more incase it isnt because its hard enough to shift what i have.
i also believe that sleeping pattern is an issue, im a night owl and find it hard toget to bed before midnight and up around 8-9 am ususally get 7-8 hours sleep but can be tired when waking.
so hope someone can help cause im baffled by it