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Message
Help on my weight loss goals
Posted on 3/7/26 at 2:23 pm
Posted on 3/7/26 at 2:23 pm
So, I am currently looking to drop about 20lbs. The easiest way would be to cut out alcohol completely, but alas, no.
Currently, my day looks like this:
Breakfast- black coffee with two sweet and low
1 scoop Ryse protein, half cup strawberries, 1 cup fair life 2%
Lunch: 2oz beef jerky
Dinner rotates between grilled chicken, baked chicken, turkey tacos, 85/15 hamburgers, turkey spaghetti with Barilla Protein Spaghetti, red baron pizza, white rice, etc.
I use the Foodvisor app to take photos of my food, and I typically consume around 1600 calories per week.
I have a walking pad and do 20-30 minutes each day, and I work out at home 2-3x a week (up to 40lbs of dumbbells). The issue is the weekend, when I drink, and those pointless calories.
Currently, I'm down 35+, but the last 20lbs have been harder for me, so I'm looking for ideas that would help.
Currently, my day looks like this:
Breakfast- black coffee with two sweet and low
1 scoop Ryse protein, half cup strawberries, 1 cup fair life 2%
Lunch: 2oz beef jerky
Dinner rotates between grilled chicken, baked chicken, turkey tacos, 85/15 hamburgers, turkey spaghetti with Barilla Protein Spaghetti, red baron pizza, white rice, etc.
I use the Foodvisor app to take photos of my food, and I typically consume around 1600 calories per week.
I have a walking pad and do 20-30 minutes each day, and I work out at home 2-3x a week (up to 40lbs of dumbbells). The issue is the weekend, when I drink, and those pointless calories.
Currently, I'm down 35+, but the last 20lbs have been harder for me, so I'm looking for ideas that would help.
12
Posted on 3/7/26 at 2:32 pm to Falco
I mean, simple answer is increase your caloric output if you’ve plateaued and diet change isn’t going to be changing. Obviously you can switch to some lower calorie alcohol options, but if those habits aren’t changing, then add an additional workout to the week and increase your cardio by 15 minutes each day.
Posted on 3/7/26 at 3:02 pm to Falco
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.
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.
This post was edited on 3/8/26 at 12:03 am
Posted on 3/7/26 at 3:23 pm to GoCrazyAuburn
Also since you’ve already lost a decent amount of weight, your resting calories burned is going to go down some. So, the calorie deficit you were in when you started is no longer the deficit you are in now, assuming you’re eating the exact same
Posted on 3/7/26 at 3:52 pm to Falco
quote:
The issue is the weekend, when I drink, and those pointless calories.
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.
Posted on 3/7/26 at 3:57 pm to Falco
quote:
Help on my weight loss goals
quote:
The easiest way would be to cut out alcohol completely, but alas, no.
You've already identified the problem and you aren't willing to cut it out?
Posted on 3/7/26 at 7:59 pm to Falco
quote:
I use the Foodvisor app to take photos of my food, and I typically consume around 1600 calories per week
This will likely fail. Completely unsustainable even over a short amount of time.
Posted on 3/7/26 at 9:04 pm to Falco
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
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
Posted on 3/7/26 at 9:25 pm to Falco
quote:
The easiest way would be to cut out alcohol completely, but alas, no.
THen you don't REALLY want to drop those extra 20 lbs.
Posted on 3/8/26 at 8:07 am to Falco
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
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
Posted on 3/8/26 at 8:35 am to Falco
quote:
I am currently looking to drop about 20lbs.
Classic. What’s your height and current weight?
Posted on 3/8/26 at 9:06 am to Falco
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.
* 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.
This post was edited on 3/8/26 at 9:07 am
Posted on 3/8/26 at 10:03 am to Falco
quote:
Dinner rotates between grilled chicken, baked chicken, turkey tacos, 85/15 hamburgers, turkey spaghetti with Barilla Protein Spaghetti, red baron pizza, white rice, etc.
Love how you just casually dropped a red baron pizza in there
Posted on 3/9/26 at 5:38 am to Matt225
No grains no sugars helped me the most. Plenty protein all the veggies and fruits I can eat. Blood sugar and cholesterol in good range now.
10k steps a day . Recently started running. That helped with blood pressure and resting heart rate.
From 233 to 172 in 3 years
10k steps a day . Recently started running. That helped with blood pressure and resting heart rate.
From 233 to 172 in 3 years
This post was edited on 3/9/26 at 11:42 am
Posted on 3/9/26 at 10:53 am to Mo Jeaux
quote:
Classic.
What’s your height and current weight?
What does that have to do with... anything? Why is it Classic?
He wants to drop about 20 lbs. That's the discussion at hand. Not "I'm X feet tall and weigh Y, how much weight do I need to lose."
Posted on 3/9/26 at 11:06 am to MemphisGuy
Yea, didn't make sense to me either. OP already has dropped around 35 lbs. Fairly normal for people to hit a shelf after they've lost a good amount of weight because they haven't adjusted in the changes to how their body is now processing things at their new weight.
Posted on 3/9/26 at 11:35 am to MemphisGuy
quote:
What does that have to do with... anything? Why is it Classic?
Because it’s the typical amount that people say or think that they need to lose. It’s a trope. We’ve seen it on this board more times than I can count. The stereotypical guy who is 5’10”, weighed 280 lbs, has lost weight and just needs to lose 20 lbs to get down to 220 lbs. he doesn’t want to lose more than that because he’d look like a “skeleton”.
It’s great that the OP has lost a decent amount of weight already, but without context, 35 lbs could be a lot or a little.
And sorry, but you’re not the arbiter of what the discussion at hand happens to be. Public discussions evolve. I realize what the OP asked, and others have already provided some helpful advice on his diet and exercise regimen. I think a little more context would be helpful because sometimes what someone thinks they need may need some calibration.
Posted on 3/9/26 at 12:08 pm to Falco
quote:
The issue is the weekend, when I drink, and those pointless calories.
quote:
so I'm looking for ideas that would help.
It seems as though you know the issue, but just don't want to do what you know needs to be done
Stop binge drinking on the weekends
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