[Nachbar]

What’s your 2023 diet plan?

Ok, I’ll expose myself first.
I stopped drinking Monday to Thursday. And also eat one meal a day (OMD Diet). Friday to Sunday, I have no rules.

I’m exercising daily since years, but just that I can eat and drink more 😁 really bad reason, I know.

So this year, I lost some weight and my wife loves it. I always had an athletic body, but my face gets bloated, when I drink/eat too much. I wouldn’t mind a semi belly at the age of 50, which I am. But that bloaty, fatty face then does not look sexy at all.

But hey, OMD really works for me. And my wife is now trying to keep up with me 🥳

Sooo - what are you doing?

[Raphie]

Originally Posted by Nachbar

I’m exercising daily since years, but just that I can eat and drink more 😁 really bad reason, I know.

Haha I've had the same approach. Work out enough that I can eat/drink whatever I want whenever. Doesn't seem to work as well since I've gotten older. I've all but stopped eating out, which helps, as well as eating more homemade stuff - my wife and I both like to cook. It's really helped getting away from premade stuff you just warm up or throw in an over or microwave.

That's about the only change I plan on making this year. Keep up the regular gym visits and find some active hobbies or sports I like (golf, disc golf, bowling, softball, hiking, etc.)

[Nachbar]

Originally Posted by Raphie

Haha I've had the same approach. Work out enough that I can eat/drink whatever I want whenever. Doesn't seem to work as well since I've gotten older. I've all but stopped eating out, which helps, as well as eating more homemade stuff - my wife and I both like to cook. It's really helped getting away from premade stuff you just warm up or throw in an over or microwave.

That's about the only change I plan on making this year. Keep up the regular gym visits and find some active hobbies or sports I like (golf, disc golf, bowling, softball, hiking, etc.)

True, true, age made it much more difficult for me as well.

[2008M36MT]

I’m dirty bulking until the end of February. I’ll be around 185lbs (5’9). I lift weights work 6 days a week and do an evening walk for 15 minutes each day.
March through May, I’ll go on a cut. My calories go to about 1200 daily and I walk 6 miles every other day, lift weights every other day. Eat high protein, high fat, low carb. I don’t track macros. Will add Mounjaro to help with expediting weight loss. Target morning, dehydrated weight is 160lbs (165lbs water retention weight).

[ezaircon4jc]

Seefood diet.

[3.0L]

I don't recall ever going on a diet, or setting a New Years resolution to do or not do whatever.

My diet is year long and while I'm certainly not perfect at it, I do make adjustments every now and then.

[dradernh]

Originally Posted by ezaircon4jc

Seefood diet.

Check!

[dradernh]

Originally Posted by ezaircon4jc

Seefood diet.

Check!

Same with red wine. And dark chocolate. And...a bunch of other really good things to toss down the top of the tube.

[RickFLM4]

Same as every year: Do a better job of starting each day with high fiber cereal and fruit. Eat smaller meals and do better at avoiding reflux triggers in the evening. Overall, eat less food.

So far I’m not doing ok not great.

[nerdogray]

Same as last year... just a little less. Have been in deficit for a prolonged period of time (reducing calories from 2100 to 2000 starting tomorrow after a lackluster DNP run). Shooting for 8-10% body fat. Currently around 12%. Food is on-point. Everything is logged. Have been making more and more of my own versus relying on a local paleo delivery service.

[dradernh]

Originally Posted by RickFLM4

do better at avoiding reflux triggers in the evening. Overall, eat less food.

Wise words. A friend struggled with that and developed a serious difficulty with swallowing food. It continues to be an issue, and he's undergone a number of procedures (sometimes new and innovative ones) to help him be able to get food down.

The upside is his weight has dropped from 230+ to 170, and his type 2 diabetes got significantly better.

[RickFLM4]

Originally Posted by dradernh

Wise words. A friend struggled with that and developed a serious difficulty with swallowing food. It continues to be an issue, and he's undergone a number of procedures (sometimes new and innovative ones) to help him be able to get food down.

The upside is his weight has dropped from 230+ to 170, and his type 2 diabetes got significantly better.

Sorry to hear about your friend. Fortunately I am nowhere near that level of problem as I have taken steps to manage it as I’ve gotten older, but can still do better. Trying to avoid issues like Barrett’s Esophagus (and diabetes for their matter) as I get even older.

[infinitekidM2C]

Try to drink less. It aint easy dudes

[chassis]

Originally Posted by nerdogray

Same as last year... just a little less. Have been in deficit for a prolonged period of time (reducing calories from 2100 to 2000 starting tomorrow after a lackluster DNP run). Shooting for 8-10% body fat. Currently around 12%. Food is on-point. Everything is logged. Have been making more and more of my own versus relying on a local paleo delivery service.

Sounds like you have a good handle on calories in-calories out balance, well done.

I am on an intentional multi-year gradual glide path down in weight, 1-1.5lb per year lower, approximately. It would be nice to add some muscle mass, but feeling good overall from a fitness point of view. Good food quality and quantity, and enough exercise to keep the glide path gliding.

[nerdogray]

Originally Posted by chassis

Sounds like you have a good handle on calories in-calories out balance, well done.

I am on an intentional multi-year gradual glide path down in weight, 1-1.5lb per year lower, approximately. It would be nice to add some muscle mass, but feeling good overall from a fitness point of view. Good food quality and quantity, and enough exercise to keep the glide path gliding.

I do... to a certain extent. Saturday nights I allow myself indulgence, at which point anything goes. If I don't do this, the tedium gets too much. Plus, it's also a great moment to fill in any nutritional gaps.

But to be honest, I'm getting really fatigued with being in deficit (most) of the time. There are nights where I will "binge" on some extra apples, nut butters, cottage cheese, or the buffalo chicken I make. I get regular body scans, and over time I was able to figure out I was starved for protein. Each successive scan, while showing fat loss, would also show small amounts of muscle loss. Once I increased my protein intake, I not only was able to arrest the muscle loss while being in deficit but reverse it. Nothing major, but riding that line of fat loss almost always brings corresponding muscle loss.

But I'm at a point now (mentally and emotionally) where I am ready to increase my calories and start finding my surplus where I can start making some meaningful strength gains. It won't be much. I'm 50, and most of my increases in weight come from efficiency in motion. But I am certainly capable of gaining more muscle than I am currently. I'm just obsessed with this current push to 8-10%, though. I don't have a good reason. It's more of a "bucket list" type line item than anything.

Quality, clean food makes such a difference when eaten over a long period of time.

[Dlpfcb]

I run 60-90 miles a week...my diet plan is to eat EVERYTHING in sight as I always do. 🤣

[nerdogray]

Jesus. That is some serious mileage. You must have to do a "subscribe and save" for shoes.

[floridaorange]

Eat clean.

[M5Rick]

No junk food.

[Nachbar]

Originally Posted by floridaorange

Eat clean.

Not sure, what you mean by that. Only self cooked?

[M5Rick]

^ I would have thought low in fat and saturates.

[RickFLM4]

^ I thought he meant to wash his hands before each meal.