[Madbrain]

So glad someone chimed in! Where's the OP? We got off topic.

[Hawkeye]

Originally Posted by Madbrain

So glad someone chimed in! Where's the OP? We got off topic.

Maybe sneaking in a cheesecake? If nobody sees and you don't track it... it doesn't count, right?

[UncleWede]

Originally Posted by Hawkeye

Maybe sneaking in a cheesecake? If nobody sees and you don't track it... it doesn't count, right?

And the related corollary: If you think about running, you just ran 3 miles

[Hawkeye]

Originally Posted by UncleWede

And the related corollary: If you think about running, you just ran 3 miles

I get tired just thinking about how much work it would be sometimes.

[Madbrain]

Originally Posted by Hawkeye

I get tired just thinking about how much work it would be sometimes.

Fuck that, I only run if someone is chasing me lol.

[UncleWede]

Originally Posted by Madbrain

Fuck that, I only run if someone is chasing me lol.

StayPuff Marshmellow man!!!! R U U N N N N !!!!!!!!!

[FJBruiser]

Originally Posted by uniqueMR

Hello ALL,

I am trying to lose weight from past 18 months. With no luck

Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'9"
Fat Deposits: lower belly, lower back, love handles, face/chin


So from 2 weeks, I have been aggressive and started the following routine:

Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week. So total I am burning about 3500-4000 calories a week on treadmill.
Weight-lifting: once a week, burning 500 calories.
Give and take: I am burning around 4000 calories per week combined.

Breakfast: oatmeal/milk/nuts/peanut butter/honey, about 350 calories.
Lunch: pretty heavy lunch mix of meat or poultry, rice or bread, about 400-700 calories.
Dinner: snacking, about 200-300 calories.


I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.

Please advice, comment. I am really struggling in losing 20 lbs.
THANKS!!!

1. Cut the bad carbs: bread and rice. For breakfast ditch the milk oatmeal and honey. Try boiled egg whites, olives, cheese or Greek yogurt
2. Add low carb fruits like berries (doesn’t look like you have any fruits in your diet)
3. Substitute one of the treadmill sessions everyday with some weight lifting. Combination of aerobic exercise and strength training was found to be more effective for losing weight.
4. Careful with the meat (too much animal fat) substitute some of that with fish and egg whites
This is not a medical advice, just personal experience.

[s0211]

Hello!
I calculated your ideal weight with your current age/height. Also, considering are pretty active, your caloric intake per day should be at 2388kcal

Now, a "healthy" diet that we are taught to promote (whether you do it or not is entirely up to you) actually breaks down to 60% carbs, 30% protein, and 10% lipids.

1432.8kcal or 358.2g of carbs
716.4kcal or 179.1g of protein
238.8 or 26.5g of lipids
Don't count calorie intake, count macro nutrients instead

Some nutrition tips:

• Substitute starchy carbs with high fiber carbs (whole-grain and oats)
• Instead of eating meat protein, opt for stuff like quinoa or chia seeds
• Skip the fat if you're going to eat meat (milk and butter)
• It doesn't seem like there are veggies in your diet, veggies are a great source of protein and fiber (which keeps you fuller for longer = eat less &it also counts towards your daily carbs intake)
• Do not DRINK your calories (no juices or smoothies)

As far as your treadmill exercise goes, idk what kinds of exercises you're doing BUT for cutting fat and getting more lean, I always suggest setting your treadmill on the highest incline and walking it at 2-3mph for an hour.
What you're trying to do is keep your heart rate at a pace where your body doesn't need fast burning carbs as energy, so you burn fat aka carb reserves instead. That whole chemical process is so confusing, I'm not going to get into it.
Anyway! I don't need to get into your weight lifting, I'm sure you've read enough on how to weight lift. But do keep in mind that with muscle gain, comes weight gain because muscle weights more than fat.

Good luck! Feel free to message me if you have questions!

[cbarden]

Watch your daily calorie intake. Avoid eating oily foods like pizzas, burgers and french fries. Exercise on a regular basis.

[1MOREMOD]

Cannibalism

[Hawkeye]

Originally Posted by cbarden

Watch your daily calorie intake. Avoid eating oily foods like pizzas, burgers and french fries. Exercise on a regular basis.

This is decent advice followed by uneducated advice.

Pizza/burgers/french fries are fine in moderation or if they are prepared with good ingredients in a thoughtful manner. WHAT you eat isn't important for weight loss, only for maintaining health while losing weight.

[RichM50d]

As someone that’s lost a lot of weight TWICE in my life, I can say that 80% of weight loss is down to diet, and 20% is exercise. Don’t fall into the trap of doing loads of exercise and still eating loads; it won’t work.

[Bt12]

As i read this thread,... im clearly doing this wrong

[stifendozon]

Weight: 183 lbs
Age: 28
Body Fat: 26%
Height: 5'9"

Here is my diet plan

MEAL- 1 (7.30am)
4 Egg white
2 whole egg
1 cup oatmeal

M-2 (10.30am)
1 chicken breast
1cup potato + rice

M-3 (1.30pm)
1 chick breast
½ cup rice + veg

M-4 (7.30pm)
1 cup oatmeal + banana + 1 scoop whey

M-5 (9.30pm)
1 chick breast
1/2 cup rice & others veg

[JP10]

Originally Posted by stifendozon

Weight: 183 lbs
Age: 28
Body Fat: 26%
Height: 5'9"

Here is my diet plan

MEAL- 1 (7.30am)
4 Egg white
2 whole egg
1 cup oatmeal

M-2 (10.30am)
1 chicken breast
1cup potato + rice

M-3 (1.30pm)
1 chick breast
½ cup rice + veg

M-4 (7.30pm)
1 cup oatmeal + banana + 1 scoop whey

M-5 (9.30pm)
1 chick breast
1/2 cup rice & others veg

Make sure you season that chicken up, I've done plans like this in the past and they get boring real quick haha. A plan this strict is too much for me anymore, once you understand how you digest certain foods youll start to loosen this shit up. From just looking at it I know I would be starving by 5pm during the 1:30-7:30pm stretch. Also fats are not the enemy, key to growth is peanut butter

[snipersix]

no carb diet

[Hawkeye]

Originally Posted by stifendozon

Weight: 183 lbs
Age: 28
Body Fat: 26%
Height: 5'9"
...

Originally Posted by JP10

Make sure you season that chicken up, I've done plans like this in the past and they get boring real quick haha. A plan this strict is too much for me anymore, once you understand how you digest certain foods youll start to loosen this shit up.

100% this. If you try and go from 0 to 100 with a strict plan like this you will most likely fail.

I would ease into it a little and work on changing your eating lifestyle rather than just adhering to a strict meal plan. If you try and change your eating lifestyle and track macros, you can really eat whatever you want, you just have to eat in moderation if it is on the unhealthier side, and you can not feel as shitty about cheat meals.

[RichM50d]

Originally Posted by snipersix

no carb diet

That’s not a long term solution.

[ShakeNBake]

You have to be in a calorie deficit in order to lose weight.

[theEZV]

Diets or counting calories doesn't work for me, I'm just not disciplined enough to commit fully, plus I am really picky about what I eat. Being active (walking/hiking, working out, swimming is my favorite tho) 6 days a week and being smarter about what I eat - cut back as much as possible on the stuff you know is bad, like bread, sugar, soda, fast food, etc). I drink less than I did in my 20's, that's also a plus.

Background:

I'm 32. In the past 10 years I've dropped ~100 lbs twice. First time, around 9-10 years ago. Went from over 300 down to 215 in one year. Kept it off for a few years, but got back into my lazy habits again and between 26-30 most of it came back again. Over the last 2+ years I've again dropped around 100, now I am at ~185. Went from pant waist size 42/44 to 34.

Honestly I will be happy to be around 180 and just focus more on muscle tone.

[uniqueMR]

Really like reading all the comments and suggestions.
Thank you all

[uniqueMR]

As of October 18th:

Weight: 189 lbs
Body Fat: 28%
Height: 5'9"