Health Advice

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Currently I finish between 1600 and 24000 calories a day

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Be more consistent on the low end here.

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On weekends, I'm around 2600 calorie

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Drop this to about 2000 calories

Everything else looks fine. You just need to dial in the diet more and the weight will fall.

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Tongkat Ali

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I’m Tongkat Ali but I would never order a whole pizza just for myself.

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I am debating a GLP-

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Context: I am a contrarian by nature re GLPs. I struggle to appreciate the avg joe’s struggle with weight when I see how too many normalize unhealthy behavior. Or grew up in conditions of unhealthy behavior and were taught this is normalcy, perhaps is better way to frame it.

Sleep! Get enough, the right hours of night for you, quality cycles (pass thru all sleep stages every 90min or so). DO NOT underestimate how important is sleep. You did not mention it. Yet it is foundation to everything. Get it right, else nothing else matters as much.

Sunlight. Important for numerous reasons, including sleep. Do you get enough? You did not mention.

Hydration. Same as above.

IMO, secondary are calories in / out. That said, Not all calories are created equal nor is time of day consumed equal. Trust you are eating right foods, right amt at right times of day. If not, might work to correct. My weakness is evenings.

Walking 2mph - if you can talk while walking, you are not walking fast enough. If you can, pick up the pace. I have found less time and higher intensity is magic formula. Turn up some tunes and let er rip.

Mix it up and keep it fun. Have found making it harder is not better. Making it more fun works to sustain it. You win over time.

Set 2-wk goals. Think in 3 of those (6wks). Have multiple 6-wk goals. Point: slow and steady wins. Don’t let your brain give up by thinking instant gratification.

I think in terms of inputs-process-outputs. If I control inputs, the outputs will follow. And they do! The inputs are sleep, sun, hydration, calories in/out. Have fun.

I’m no supplement guru but have used mono hydrate creatine. Good stuff. But it makes you hold water. That brings up final point, don’t let scale be your primary measure of success. I have 2:

Clothes sizes

Hearing (unprompted) from people I see infrequently that they see my physical appearance improved.

I do use scale as 3rd tool but not stand alone. It’s a false read too often.

If me, and unless/until I have a Dr diagnosed health problem driving weight issue, I would stick with lifestyle and living well.

Don’t forget to reward yourself. Enjoy some bad stuff now and again.

Good luck!

Do the GLP-1 (compounded, not branded, it's cheaper.) Two of the requirements are you drink a ton of water and eat more than 200g of protein a day (for about your size). Trying to meet that goal makes you disgusted to look at food.

ETA: you can get it online from Hims. I'm wary of places like Gameday that will probably try to tack on all kinds of add on stuff.

If you are really putting in the work that you say, the GLP is going to help get you over the hump. As mentioned, keep protein high and continue working out. You’ll see the pounds fall off.

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Currently 251.8 lbs

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Currently I finish between 1600 and 24000 calories a day
I walk about 8000-10000 steps a day
I achieve 30 minutes of activity a day

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Are you really only eating 15k calories a week?

At your weight, I would think you would be dropping weight rapidly at that consumption level even with minimal to no exercise.

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debating a GLP-1

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No.