re: PUTTHEFORKDOWN V. 2024- daily nutrition thread

Hmmm, I don't about that salad, dude. Personally I'd ditch the milk too, but we're all different, if it works for you.....do it.

I don't believe I've ever poked my posting tool into the PUTTHEFORKDOWN thread, but I need to...diet needs to be my focus, so severely.

I was going along nicely with eating better on most days, and the at the end of February I decided to make it official and attempt to plan and execute a "cut". Well, it was a planned 12 week cut, ended today, and I lost a whopping negative 5 pounds. That's right, I gained weight.

Can't give up, just have to try again no matter how frustrating that was, I still can't believe that I was doing better losing weight while I "didn't really have a plan, just feeling it out" and the second I really wrote out what I was gonna do I completely fell a part and could not control my appetite or eat normal foods in normal quantities anymore. So I'm starting off again tomorrow on another 12 week cut, but with a different plan. I've come to accept that I have to be stricter with myself with junk food, I just can't handle having a little "treat" every once in a while, that little treat metastasizes and before I know it I'm eating nothing but junk food in large quantities. So no treats, no cheat meals, no rewards for hard work, no junk food or fast food. I can indulge, even over indulge....in some more ground beef, chicken wings, or maybe have another steak, shite...crack an egg on it, go "crazy"....within certain parameters, and that mainly means NOT EATING all the foods I know I shouldn't eat. I'll pig out on chicken thighs if i need to, but I have to get divorced from Doritos...at least for a good long while. I'll miss you Sweet & Spicy Chili Doritos, i'ts not you.....it's me.

I kinda had to detox myself from all the ultra high processed food and sugar. It took me 3 tries, but I finally managed to pull off a 48 hour fast to clear my head and try to recapture control of my eating. That was on May 8th & 9th, resumed eating on May 10 and have been on a fairly strict keto like diet since then. Most days I just eat meat and that's it. I started to feel the cravings come in around me a few days ago so I bought some little potatoes and let myself get some carbs in me that way, it seems to have helped. Today is Sunday and I've been toying with the idea of keeping the fasting as a once a week habit, just to train myself on some control over my eating/appetite, so Sunday is a fasting day for the next 12 weeks. Just black coffee and salt.

I use Macrofactor to track, I've stayed in a deficit since that 48hr fast, just have to stick with it and not fall into the old habits. In the past, my worst self sabotaging habit was letting myself get out of hand on a once a week basis, I'd maintain a deficit 5-6 days in any given week, but then completely erase that deficit and then some with 1 or 2 days of pigging out. Whatever I was doing, it wasn't working, and I couldn't go a full week without going off the rails, so its encouraging to be 12 days in to this and no screw ups yet and I'm finding it very do-able. I am not spending all day thinking about what I'm gonna eat, even today when I haven't had anything to eat, and I'm obviously hungry when I force myself to think about it, the urge to eat just isn't there. I think that 48 hour fast helped a ton in getting my brain "de-sugared", and giving me a sense of control again. Currently 264lbs, probably between 30-35% body fat, need to be close to 200lbs. I got a 46inch waist. I got the Diabeetus. Nearly didn't pass my DOT physical for my CDL last week due to high blood pressure. I got a long ways to go, so I'm gonna be up in this thread a lot. Thanks partners.

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Wish me luck. Anyone know of a good beginner workout

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Here is what worked for me:

Track everything you eat for at least two weeks
1600-1800 calories per day (no harm done if occasionally get to 2000)
Try to eat 1 gram of protein per lb of goal body weight
No added sugars
Carbs limited to fruit, rice, and veggies

Lifting: download the Boostcamp app and do the Phraks Greyskull LP program. Read the Greyskull thread on this board to understand the program a little better.

Cardio: at a minimum get 8-10k steps per day… I recommend adding 30 minutes of stair stepper or steep incline treadmill walking as often as you have time