Help on my weight loss goals

You will NEVER lose those 20 extra pounds you want if you continue those diet habits. You cannot outrun a bad diet.

Dude cut alcohol or one beer on the weekend if you somehow cannot.

Eat better food - steak, chicken, seafood, nuts, vegetables, fruit (natural sugars, eat as much cantelope as you want), avocado, etc etc. Think nutrition when you eat, fuel for your body and the cleaner it is, the better youll feel, look, and the formula of losing those 20 lbs will take action.

Work out harder and more intense if possible given age or joint constraints. Anyone can get fit on body exercises so include calisthenics and increase your cardio.

Formula to lose weight and gain muscle (super simple):

High Protein, Low Sugar, low carb, calorie Deficit, intermittent fasting (18/6 split ex: 12:00 lunch, 6:00 dinner or roughly within a 6-7 hour period), weight training and cardio will accelerate fat loss and muscle growth.

Consistency and mental discipline is the foundation for this formula. Do that for as long as you see the scale fall down to your desired weight and youre golden.

Hardest part after that is maintenance of muscle and body weight. Hope this helps some.

quote:

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The issue is the weekend, when I drink, and those pointless calories.

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Found the issue. Not drinking would be the best bet but that’s a personal decision, if you want to continue to drink on the weekends then the exercise needs to go up.

Diet is awful. I'm assuming you meant 1600 calories per day. From what you wrote, it looks like 70% of that is consumed at dinner time.

Cut the red baron pizza, swap the 85/15 for 90/10 or 93/7. Use water for shakes instead of 2% fairlife.

But you need to figure out your TDEE, eat about 200-300 under maintenance. Then divide up your allotted calories into 4-5 meals.

A meal could be something as simple as 2 servings of Greek Yogurt, 2-3 rice cakes, and a cup of blueberries.

Will be much more sustainable

You can drink and still lose those last 20 lbs. It will affect body composition but you can do it.

Calories burned vs. calories consumed

Stay in a deficit and you will lose weight.

If you think you’re doing that and it’s not working, your tracking is off

Personally I found 3 things helped the most.

* Track everything that you consume honestly amount...I started weighing to get actual values. I use cronometer

* Get a Pedometer. 7days a week atleast 10k in steps...heck shoot for 12k.
This helps not just burn a few calories but mentally and reaffirm your goals.

* Stop eating after 5pm for me. Water only.

All kinds of diets out there but its simple calories in vs calories burned.
I do better on low carb high protein and fat with very low sugar. As I stop craving food.