FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
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Have lost 19 pounds in about a month but would like to lose about 30 more; any advice on how to get over the plateau I've hit around the -20 mark?
Have been eating well and walking every day (20 minutes a day so far); probably need to switch to jogging or walking on an incline. Any advice would be appreciated. Probably need to join a gym soon and get after it there as well.
Have been eating well and walking every day (20 minutes a day so far); probably need to switch to jogging or walking on an incline. Any advice would be appreciated. Probably need to join a gym soon and get after it there as well.
Stick with it…. Keep doing what you’re doing. If your goal is truly weight loss.
Eventually, you’ll need to use muscle/strength to burn the bad weight(fat).
Basics that helped me:
Eventually, you’ll need to use muscle/strength to burn the bad weight(fat).
Basics that helped me:
- Eat protein based meals
- Maybe add a weighted vest to the walking regimen
- Lift weights/resistance training
- Intermittent fasting 16-8, then 18-6 windows of eating
Resistance training. Just add that. If you're plateauing then your body has adjusted to the new caloric intake. So, increase calories slightly (like 200 per day) mainly with protein, for 2-3 weeks then drop back down. But first thing is add resistance training 2 or 3x per week.
I'm not a fan of fasting, btw. Makes no sense. I did it for 2 years and didn't make a bit of difference.
I'm not a fan of fasting, btw. Makes no sense. I did it for 2 years and didn't make a bit of difference.
-Down #2.1 in a week but mostly just cutting out snacks in between meals, well sometimes I was eating 4 full meals a day which I don’t think I did that at all.
Don’t want or expect that to continue but a quarter/half pound a week for 4 weeks would be alright, I reckon.
-Hell with a icreami, I had a medium Reese cup lovers ice cream deal thing from coldstone after the movies Sunday.
Don’t want or expect that to continue but a quarter/half pound a week for 4 weeks would be alright, I reckon.
-Hell with a icreami, I had a medium Reese cup lovers ice cream deal thing from coldstone after the movies Sunday.
Put my first protein ice cream base in the freezer for my Creami. Virgin voyage.
I will second IF and I’ve never done it. Just makes zero sense to me. I knew a guy that did it for months and lost like #40 but as soon as he stopped it was all back in a couple weeks.
I get it if you just can’t control yourself I guess but at some point you’re going to have to figure that out.
I get it if you just can’t control yourself I guess but at some point you’re going to have to figure that out.
Didn’t you have a lot of weight to lose though? Might be a factor why you saw the numbers go down.
Correct.
Off the rip- fasting instills discipline. I’m coming at it from an entirely different direction than Tony or Rogue.
I was lifting like a madman for 8 months prior and flatlined/plateaued on my weight loss. I knew I was strong, but only dropped from 319 to 277. Then hit 2 month wall.
Spoke to my gyms master trainer…Tried fasting, super low carbs (not zero)…No eating after 7pm and working out fasted hyper-accelerated weight loss while simultaneously keeping/building muscle in a deficit.
[I believe this is MindPump v DeLauer methodology juxtaposition. - DeLauer was once over 300 bills himself]
Also- added a trainer, lifted legs, supps…. All new stuff as suggested by Anth, Bonz, Pretz.
So, whatever @jayroon41 method he chooses to do… just stay with it.
What’s cool is going to all these doctors and getting clearance that you don’t need their prescriptions anymore. That was satisfying.
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The fasting is just eliminating mindless snacking not actually doing anything physiologically. The science is kinda all over the place on it. But if you need that, go for it. It's like any fad diet, if you're undisciplined, it'll help kick start.I like to workout early and the science on fuel near a hard workout is very strong. So I'm not waiting 2 hours after a workout to put carbs/protein in. Hell, I'm putting carbs in during all workouts these days.
You know what else kills mindless snacking? Eating enough protein and carbs. Get 190g protein and you won't be reaching for dence snacks.
For me, and this has taken YEARS of failures, you have to address the real issues with your diet that are only masked or made worse by pointless restrictions. You have to eat, especially if you're really hitting it hard, you can't cut or lose weight efficiently, safely, etc by crushing workouts and limiting food.
You know what else kills mindless snacking? Eating enough protein and carbs. Get 190g protein and you won't be reaching for dence snacks.
For me, and this has taken YEARS of failures, you have to address the real issues with your diet that are only masked or made worse by pointless restrictions. You have to eat, especially if you're really hitting it hard, you can't cut or lose weight efficiently, safely, etc by crushing workouts and limiting food.
^ This. And gauge your progress more by your eyes and how you feel, and less by the scale. I've lost plenty of weight in the last 9mos, but the true marker for me is I'm down 1 pant size (38 to 36) and down 1 shirt size (XL to L) in most brands I wear. But when I step on the scale, I don't see the "progress" I expect. It can be super discouraging.
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Or any sort of resistance training as a gateway drug. If he's seeing those results from just daily walks, adding daily push-ups and squats before heading out the door for a walk is a great way to introduce some appropriate beginner resistance training.
How old are you jayroon?
Finally finished that damn bag of Bodytech creatine gummies. Nasty as hell. Switched over to Legion sour watermelon. Much more palatable.
Was doing a protein smoothie every day, but that ish was tearing my stomach up. Transparent Labs french vanilla. Gonna stick to real food. Probably use the rest of this powder for bars to satisfy the occasional sweet tooth with a lower dose.
Life has gotten in the way a bunch since I started lifting this year. A lot of on-again-off-again doing scattered exercises for each muscle group when I can make it to the gym. Been steady for the last month or so though. Trying to get a organized routine going so I can mark progress.
@jayroon41 I lost 75 lbs in 6 months with a simple calorie deficit. Limited intake to 2,000/day and was jogging a few miles ~3 times a week. I was 25 then, though. Probably need to work in some lifting and do cardio that's easier on the joints than running, if you're older.
Was doing a protein smoothie every day, but that ish was tearing my stomach up. Transparent Labs french vanilla. Gonna stick to real food. Probably use the rest of this powder for bars to satisfy the occasional sweet tooth with a lower dose.
Life has gotten in the way a bunch since I started lifting this year. A lot of on-again-off-again doing scattered exercises for each muscle group when I can make it to the gym. Been steady for the last month or so though. Trying to get a organized routine going so I can mark progress.
@jayroon41 I lost 75 lbs in 6 months with a simple calorie deficit. Limited intake to 2,000/day and was jogging a few miles ~3 times a week. I was 25 then, though. Probably need to work in some lifting and do cardio that's easier on the joints than running, if you're older.
A lot of those creatine gummies have no creatine in them… do a little due diligence on your brand. Some guy on YouTube is debunking a majority of them.
Sorry, kook. I was being a bit of an know it all ***. If IF works for you that's the most important thing. Just make sure you're using it to change old habits and set yourself up for long term success. So when you come off that caloric deficit you're in good shape to maintain and grow muscle.
For me, the biggest change came when I started meal planning. First I used a service but then switched to doing it myself. I love cooking so it's pretty easy for me. Tougher to have success if you're looking for lunch everyday. I prep 4 or 5 days of lunch/dinner at a time. My breakfast has been the exact same for 3 or 4 years(Greek yougurt, banana, eggs)
For me, the biggest change came when I started meal planning. First I used a service but then switched to doing it myself. I love cooking so it's pretty easy for me. Tougher to have success if you're looking for lunch everyday. I prep 4 or 5 days of lunch/dinner at a time. My breakfast has been the exact same for 3 or 4 years(Greek yougurt, banana, eggs)
One cause of your plateau may be the weight loss itself. You've lost 20 pounds. It is essentially like doing the reverse of a ruck with a twenty pound weighted vest. Think of how light you'd feel if you suddenly took off a police vest after a long shift and then strolled around the neighborhood.
Since you are now carrying around 20 fewer pounds with every step, you might want to try a weighted backpack or something similar to try to get the same intensity from your walks. Just another idea of how to add resistance training to your current plan without making drastic changes.
Also, walking in July? You animal! This heat is unreal.
Mostly walking once the sun's gone down. You guys have motivated me to get in gym soon.
The rucking community always trying to lure people in. It's basically MLM.
Breakfast has been one of three variations for over a year -
4 eggs (whole, scrambled with a dash of heavy cream - 300 cal).
4 oz rice on non lift days (150cal), 8 oz rice post morning lift (300 cal).
One of 3 protein sources:
8 oz chicken breast (380 cal)
8 oz ground beef (520 cal)
8 oz flank steak (435 cal).
68 - 80g protein per meal and 25 - 40g fat.
Yeah, it may be awkward at first eating what could double as a lunch or dinner at 8 am, but in order to hit your macros in a reverse diet, bulk or cut, you still need to be taking in ~ 200g protein and sufficient, clean carbs. Missing breakfast or laying up with a petite meal is going to put you behind the 8-ball and make it a chore to hit those numbers with any consistency.
Biggest change I made in the past year was switching over to whole food meals for 90% of what I consume. Weight went up from 183 -> 197. Muscle mass went up from 91.7 to 97.9, BF% stayed roughly the same 11.4% to 12.7.
It takes some getting used to eating & sh*tting that much. Zypan and psyllium husk is your friend for digestion. But you won’t need to be a cardio bunny to see the scale and more importantly the fit of your clothes move in the right direction (be it losing weight or adding muscle), assuming you're lifting regularly, 7-8 hours sleep and getting in ~10k steps a day.
4 eggs (whole, scrambled with a dash of heavy cream - 300 cal).
4 oz rice on non lift days (150cal), 8 oz rice post morning lift (300 cal).
One of 3 protein sources:
8 oz chicken breast (380 cal)
8 oz ground beef (520 cal)
8 oz flank steak (435 cal).
68 - 80g protein per meal and 25 - 40g fat.
Yeah, it may be awkward at first eating what could double as a lunch or dinner at 8 am, but in order to hit your macros in a reverse diet, bulk or cut, you still need to be taking in ~ 200g protein and sufficient, clean carbs. Missing breakfast or laying up with a petite meal is going to put you behind the 8-ball and make it a chore to hit those numbers with any consistency.
Biggest change I made in the past year was switching over to whole food meals for 90% of what I consume. Weight went up from 183 -> 197. Muscle mass went up from 91.7 to 97.9, BF% stayed roughly the same 11.4% to 12.7.
It takes some getting used to eating & sh*tting that much. Zypan and psyllium husk is your friend for digestion. But you won’t need to be a cardio bunny to see the scale and more importantly the fit of your clothes move in the right direction (be it losing weight or adding muscle), assuming you're lifting regularly, 7-8 hours sleep and getting in ~10k steps a day.
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… for some.
I manage fine in the 6-8 hr eating window while exceeding 225g protein per day.
I’m never starving first thing in morning anyway. Espresso then green tea quench any hunger pang until 12.
Laying off protein bars too. Whole foods.
My portions are big at lunch and a little less at dinner(similar to fat-Kook era), so really similar habitwise - minus carbs/grains. Just gotta be organized with protein prep.
Today, I chowed on leftover 13 oz cubed Chicken Breast with 1/3 cup Indian Korma sauce… little agave sriracha - profit. 114g protein / 799 Cals … got chased out of house by cleaning ladies. But a yogurt and tomato salad awaits me in fridge to finish.
now I coast into dinner with 1000-1200 Cals and 100 g of protein to take in (easy now with the creami ice cream with collagen).
What I’m doing now is cycling in carbs (rice, keto bread, sweet potatoes) while mixing in some breakfasts. Eggs primary on my way into office.
When I work from home it’s easier to stick to the fasting windows because my workouts aren’t rushed and I’m home from gym around 7:30 as opposed to city days at 6:15.
I manage fine in the 6-8 hr eating window while exceeding 225g protein per day.
I’m never starving first thing in morning anyway. Espresso then green tea quench any hunger pang until 12.
Laying off protein bars too. Whole foods.
My portions are big at lunch and a little less at dinner(similar to fat-Kook era), so really similar habitwise - minus carbs/grains. Just gotta be organized with protein prep.
Today, I chowed on leftover 13 oz cubed Chicken Breast with 1/3 cup Indian Korma sauce… little agave sriracha - profit. 114g protein / 799 Cals … got chased out of house by cleaning ladies. But a yogurt and tomato salad awaits me in fridge to finish.
now I coast into dinner with 1000-1200 Cals and 100 g of protein to take in (easy now with the creami ice cream with collagen).
What I’m doing now is cycling in carbs (rice, keto bread, sweet potatoes) while mixing in some breakfasts. Eggs primary on my way into office.
When I work from home it’s easier to stick to the fasting windows because my workouts aren’t rushed and I’m home from gym around 7:30 as opposed to city days at 6:15.
If you're getting 1800 calories then you're short an entire meal from my maintenance. That's kinda my point. In a cut, sure it may work, but for the other 40 weeks per year on maintenance, or above, impossible. You can't cut all the time.
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Plus it can fight against weight loss if prolonged.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9036397/Impact of calorie restriction on energy metabolism in humans - PMC
Was having a brutal day at work and went into the break room where an employee had a birthday today. Giant strawberry shortcake with whip cream and kiwis and ****. Ate like 5 pieces pretty sure I have diabetes now
I’m no @Kennedy_UK I just have a hybrid and ride down the promenade by the bay and through my neighborhood but I got in 10 miles in 49 minutes and that was a helluva workout for me.
I’m pretty weight vests are the new thing. My woman and I see them everywhere we go down here. I’m sure they work and are great, also there will be many on the cheap for resale by December
. Glad those that have them enjoy them though.
I’m pretty weight vests are the new thing. My woman and I see them everywhere we go down here. I’m sure they work and are great, also there will be many on the cheap for resale by December
. Glad those that have them enjoy them though.I hung a set of gymnastic rings at dip height on my deck next to my pull up bar. I've been trying knock out at least a couple of dips followed up by a pull up every day. The rings are insane. Just holding myself up and flaring out my hands could be a workout for me.
I'm trying to build really slow to avoid injury.
I'm trying to build really slow to avoid injury.
Sometimes it happens. That inner fat kid needs out every once in awhile.
True, I pound a pint of ice cream once a week and not those sweet icreami somewhat healthy ones. Like cookies and cream with Reese cups and Reese sauce on them.
It’s all about balance.
Not visiting the woman this weekend so there’s an event on The Pier called TampaBay Ice Cream Festival put on by Fit N Fun, talk about balance but I’ll be there for the ice cream.
At the same place on Tuesdays there’s a “sprint group” that runs the stairs there at 5a. I knew about but hadn’t gone. Buddy from the gym invited me this Tuesday so I feel like I should check it out. Looks gnarly.
Finding balance after you get close to your goal weight is the hardest part. Losing isn't easy, but it's way easier than trying make the weight loss sustainable. I get it. I went through that trying to grind myself into weight loss with grueling 7 day a week workouts and crash diets I learned from wrestling. I've always put a bunch back on in football season and dead winter.
That balance is so difficult as a parent.
That balance is so difficult as a parent.
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Friday 7/18
good performance in gym today.push (chest & tris)
while crushing a set, got a wink from the resident stoic monster guy. Progress
.
the losing is much harder than maintenance & complacency (my opinion, sticking to it). Pushing away a dessert isn’t stopping heroine use - cold turkey. Getting off the couch after 30 years and tearing your body apart is.closer.
beach vacation in two weeks. My 25 year / 55 year Kook beach body challenge coming to a close. Gotta beat this pic at 25:
Getting there.
good performance in gym today.push (chest & tris)
while crushing a set, got a wink from the resident stoic monster guy. Progress
.the losing is much harder than maintenance & complacency (my opinion, sticking to it). Pushing away a dessert isn’t stopping heroine use - cold turkey. Getting off the couch after 30 years and tearing your body apart is.closer.
beach vacation in two weeks. My 25 year / 55 year Kook beach body challenge coming to a close. Gotta beat this pic at 25:
Getting there.
After my anger and depression after Gatlinburg (would imagine that’s a common theme leaving that hellscape) I had ballooned to 174 lbs. I knew that was only temporary as the healthiest option all weekend there was fried fettuccine Alfredo balls, but still really disappointing as it was right before Memorial Day and our CC pool opening with the fit rich dads and hot milfs.
Luckily the heavens parted and I contracted fifths disease from my little 8 year old princess right when we got back. And just like hand foot and mouth what was a mild irritant to my kids resulted in me being on my death bed. Missed my first day of work in my entire life and didnt feel right for about 10 days. Could barely keep down food. Well anyway in the span of 9 days I went from 175 to 162. I’m not going to lie, I looked spectacular, but I could barely walk up a flight of stairs without being exhausted.
Anyway I used that momentum to eat pretty clean and now I’m at 165 and just as strong as ever. Only way to get past this point would be to really dial in eating but don’t care enough yet about that. I look pretty good and my wife wants to have sex with me so mission accomplished for now.
This place called “project lean nation” opened up by me and it has these frozen take home meals. The one I ate today had 37g protein, 30g carbs, 24g fat. I have no idea if these are even healthy or not but they taste decent enough and I eat maybe 1 a week, 2 tops.
Ruby’s and drinks tonight. Look forward to waking up in the morning hungover and bloated
Luckily the heavens parted and I contracted fifths disease from my little 8 year old princess right when we got back. And just like hand foot and mouth what was a mild irritant to my kids resulted in me being on my death bed. Missed my first day of work in my entire life and didnt feel right for about 10 days. Could barely keep down food. Well anyway in the span of 9 days I went from 175 to 162. I’m not going to lie, I looked spectacular, but I could barely walk up a flight of stairs without being exhausted.
Anyway I used that momentum to eat pretty clean and now I’m at 165 and just as strong as ever. Only way to get past this point would be to really dial in eating but don’t care enough yet about that. I look pretty good and my wife wants to have sex with me so mission accomplished for now.
This place called “project lean nation” opened up by me and it has these frozen take home meals. The one I ate today had 37g protein, 30g carbs, 24g fat. I have no idea if these are even healthy or not but they taste decent enough and I eat maybe 1 a week, 2 tops.
Ruby’s and drinks tonight. Look forward to waking up in the morning hungover and bloated
Man, those premade meals are not a bad idea at all to get you started til you figure out how to do it yourself. Get rid of snacks at the house as much as possible because if they don’t fill you, you will go look for more.
Wrote this for the lady but might as well share it here.
**Cliff Notes for Rhonda Patrick’s Healthiest Ways to Drink Coffee**
Robusta not arabica Preferably
Light roast and a best
Kenya/Ethiopia are best
Paper filtered coffee is best
Percolator is best
2-5 cups a day
Stop around noon
Lowers dementia, LDLs, increases antioxidants, caffeine protects cognitive function long term, increases reaction time/speed, working memory, attention, greater mental clarity.
Need 3-6mg/kg caffeine
Stop 8 hours before bed
Only use cream 1x/day, it blunts caffeine’s cognitive effects
L- theanine is a good supplement to boost cognitive effects (I don’t take this yet, most of the rest I do)
Personally, the lady and I both add honey (always local from the farmers market) and milk (her soy, me cow, unless with her) to the first cup and then the next is just more coffee on top of the leftovers of the first cup.
On the weekends we treat ourselves to “fancy” coffee with all the fixin’s.
I will send her one a week on Uber Eats to surprise her since I used to bring it by her house when we lived in the same neighborhood but now that she’s 92 miles away she’ll have to take Salty Donut Coffee from a delivery guy.
Wrote this for the lady but might as well share it here.
**Cliff Notes for Rhonda Patrick’s Healthiest Ways to Drink Coffee**
Robusta not arabica Preferably
Light roast and a best
Kenya/Ethiopia are best
Paper filtered coffee is best
Percolator is best
2-5 cups a day
Stop around noon
Lowers dementia, LDLs, increases antioxidants, caffeine protects cognitive function long term, increases reaction time/speed, working memory, attention, greater mental clarity.
Need 3-6mg/kg caffeine
Stop 8 hours before bed
Only use cream 1x/day, it blunts caffeine’s cognitive effects
L- theanine is a good supplement to boost cognitive effects (I don’t take this yet, most of the rest I do)
Personally, the lady and I both add honey (always local from the farmers market) and milk (her soy, me cow, unless with her) to the first cup and then the next is just more coffee on top of the leftovers of the first cup.
On the weekends we treat ourselves to “fancy” coffee with all the fixin’s.
I will send her one a week on Uber Eats to surprise her since I used to bring it by her house when we lived in the same neighborhood but now that she’s 92 miles away she’ll have to take Salty Donut Coffee from a delivery guy.
I'm going to keep it one hunnitt, there is not one single shred of a chance in hell I'm ever thinking about the health benefits of my coffee consumption beyond "please help me be conscious." I'm starting my day with (avg) 250 mg and there's usually top ups through the work day. Also, 3-6 mg/kg? An 8 oz coffee is at least 90 mg?
(I am aware I talk about caffeine like an addict. That's because I am. But I don't have any health contraindications, soooo...)
(I am aware I talk about caffeine like an addict. That's because I am. But I don't have any health contraindications, soooo...)
Yeah. I drink 3 cups, fresh ground, bonvita maker, whole cream. Would give up several toes before coffee.
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