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Started By
Message
re: Advice Needed: Dr wants me to drop 20 pounds
Posted on 6/10/25 at 7:19 pm to geauxtigers87
Posted on 6/10/25 at 7:19 pm to geauxtigers87
Tigers87
First off you can do this and be healthy. It’s a whole easier than you might imagine.
As another mentioned download my fitness app. Start counting your food intake. At 37 years old you should be able to drop weight quickly.
Be very diligent to start getting 30+ grams of protein per meal. Make sure you get a minimum of 30 grams of protein at breakfast. I personally wake up every morning and put protein powder in my coffee. I have a shaker and put a scoop, 30 grams of whey protein in my coffee. Right there I have protein. Then I make a smoothie with cup of frozen blueberries, 1.5 scoops of Protein powder, tablespoon of Chia Seeds, 1/2 cup of cottage cheese and some fiber powder. Blend the heck out of it and boom just added another 50+ grams of protein. Plus I got some carbs for energy and fats.
I work straight through lunch so I eat a can of tuna fish with all the mayo, spice and such to doctor it up. It’s 30 grams of protein. Also eat a few very low carb crackers. The almond crackers.
Dinner is usually chicken of some sort, well seasoned on a bed of lettuce or a hamburger patty on a bed of lettuce, broccoli and some rice.
It’s the protein that keeps you satisfied and really helps to drop weight.
When you eat protein it puts your muscles in protein synthesis which regulates insulin sensitivity and many hormones. If you don’t not exercise at all just getting the protein and laying off processed foods will cause to the shed fat. I stay clear of breads and sweets. You can’t lose fat if you consume lots of alcohol.
It takes some discipline to start the process. Initially you will think eating a ton of protein is impossible but after a month or so of practice you will crave it.
Download the app. Stay away from what the kids eat or feed them what you eat. I guarantee your wife will appreciate the man you will become when you transform your habits then body.
If you eat at least 120g of protein and do weight resistance you will burn fat and gain muscle. Start lifting weights, bench, squats and such with the protein intake you will lose fat at 60% greater than if you do exercise and calorie deficit. The. Key is protein, protein, protein and weight resistance..
Good luck to you man.
Change a few habits and you will be surprised how daft you can transform your body and life style.
Ten
First off you can do this and be healthy. It’s a whole easier than you might imagine.
As another mentioned download my fitness app. Start counting your food intake. At 37 years old you should be able to drop weight quickly.
Be very diligent to start getting 30+ grams of protein per meal. Make sure you get a minimum of 30 grams of protein at breakfast. I personally wake up every morning and put protein powder in my coffee. I have a shaker and put a scoop, 30 grams of whey protein in my coffee. Right there I have protein. Then I make a smoothie with cup of frozen blueberries, 1.5 scoops of Protein powder, tablespoon of Chia Seeds, 1/2 cup of cottage cheese and some fiber powder. Blend the heck out of it and boom just added another 50+ grams of protein. Plus I got some carbs for energy and fats.
I work straight through lunch so I eat a can of tuna fish with all the mayo, spice and such to doctor it up. It’s 30 grams of protein. Also eat a few very low carb crackers. The almond crackers.
Dinner is usually chicken of some sort, well seasoned on a bed of lettuce or a hamburger patty on a bed of lettuce, broccoli and some rice.
It’s the protein that keeps you satisfied and really helps to drop weight.
When you eat protein it puts your muscles in protein synthesis which regulates insulin sensitivity and many hormones. If you don’t not exercise at all just getting the protein and laying off processed foods will cause to the shed fat. I stay clear of breads and sweets. You can’t lose fat if you consume lots of alcohol.
It takes some discipline to start the process. Initially you will think eating a ton of protein is impossible but after a month or so of practice you will crave it.
Download the app. Stay away from what the kids eat or feed them what you eat. I guarantee your wife will appreciate the man you will become when you transform your habits then body.
If you eat at least 120g of protein and do weight resistance you will burn fat and gain muscle. Start lifting weights, bench, squats and such with the protein intake you will lose fat at 60% greater than if you do exercise and calorie deficit. The. Key is protein, protein, protein and weight resistance..
Good luck to you man.
Change a few habits and you will be surprised how daft you can transform your body and life style.
Ten
This post was edited on 6/10/25 at 7:25 pm
1
Posted on 6/10/25 at 7:22 pm to geauxtigers87
quote:
what protein powder do you use?
Mostly pro7ien from the nutrishop but also any tub from Sam’s or academy.
Posted on 6/10/25 at 7:32 pm to Ol boy
Transparent labs has some great protein.
I buy from Costco, it called Ascent protein. It tastes good and doesn’t have all the artificial sweeteners like sucrolose. Try to get a protein with clean Ingredients.
I buy from Costco, it called Ascent protein. It tastes good and doesn’t have all the artificial sweeteners like sucrolose. Try to get a protein with clean Ingredients.
Posted on 6/10/25 at 7:43 pm to Mingo Was His NameO
I guess it’s technically possible to be healthy at 5’7” 190, but you’d have to be pushing some serious iron around the gym. Probably doing reps at 365 on DL at least
This post was edited on 6/10/25 at 7:44 pm
Posted on 6/10/25 at 9:12 pm to RougeDawg
quote:
190 at 5'-7" is not bad at all if you have decent muscle mass.
Brother that is awful. Doctors are all too often too scared to tell someone exactly how overweight they are so for a doctor to say he needs to lose 20 he likely needs to lose 40.
Losing 40 pounds would put him just on the high end of the “normal weight” range. So that’s really the minimum number you’re looking for.
Posted on 6/10/25 at 9:41 pm to geauxtigers87
Look into the world famous South Beach Die programt. It was developed by world renowned cardiologist Dr Arthur Agaston.
Its a real simple diet to follow and doesn't require to buy 50 different foods from all over the world.
BTW, the old BMI model is based on the 1850s method devised by a Belgian, Adolphe Quetelet, an astronomer, mathematician, statistician, and sociologist.
The man was nowhere near a medical doctor or involved with the medical profession of the time.
The waist-to-hip method is now considered superior to the old BMI index.
At 5'7" and 190lbs, you could probably drop about 10 pds maybe 15 at the most.
Sounds like you may have sleep apnea. Get a sleep study and you may have to get fitted with a CPAP mask. I have read many times on TD about it being a game changer.
Its a real simple diet to follow and doesn't require to buy 50 different foods from all over the world.
BTW, the old BMI model is based on the 1850s method devised by a Belgian, Adolphe Quetelet, an astronomer, mathematician, statistician, and sociologist.
The man was nowhere near a medical doctor or involved with the medical profession of the time.
The waist-to-hip method is now considered superior to the old BMI index.
At 5'7" and 190lbs, you could probably drop about 10 pds maybe 15 at the most.
Sounds like you may have sleep apnea. Get a sleep study and you may have to get fitted with a CPAP mask. I have read many times on TD about it being a game changer.
Posted on 6/10/25 at 11:26 pm to geauxtigers87
Look up Dr. Mike Isratels Renaissance Diet 2.0
He does a good job of giving general advice that helps you understand what eating healthy looks like and what the priorities are..
1) eat in calorie deficit if you want to lose weight. A calorie surplus if you want to gain weight
2) eat generally healthy foods. You know what that looks like.. eggs, rices, meats, veggies, fruits, nuts as opposed to.. fries, chips, ice cream, cookies, candy.
3) once you are eating a defined amount of calories and eating generally healthy foods. You can start trying to adjust macronutrients protein, carbs, fats
4) meal timing is not as important as compliance.. just pick the eating intervals that work for you.
5) supplements are the last 5% of results. There is no magic powder or pill.
These are just general concepts that help you maintain the right focus and priorities while dieting.
I would start tracking steps and try to get 10k steps a day.
Also, lifting weights or doing body weight exercises 3-5 times a week will help you feel better, look better, and give you energy to stick with the diet.
He does a good job of giving general advice that helps you understand what eating healthy looks like and what the priorities are..
1) eat in calorie deficit if you want to lose weight. A calorie surplus if you want to gain weight
2) eat generally healthy foods. You know what that looks like.. eggs, rices, meats, veggies, fruits, nuts as opposed to.. fries, chips, ice cream, cookies, candy.
3) once you are eating a defined amount of calories and eating generally healthy foods. You can start trying to adjust macronutrients protein, carbs, fats
4) meal timing is not as important as compliance.. just pick the eating intervals that work for you.
5) supplements are the last 5% of results. There is no magic powder or pill.
These are just general concepts that help you maintain the right focus and priorities while dieting.
I would start tracking steps and try to get 10k steps a day.
Also, lifting weights or doing body weight exercises 3-5 times a week will help you feel better, look better, and give you energy to stick with the diet.
Posted on 6/11/25 at 5:33 am to Reubaltaich
quote:
At 5'7" and 190lbs, you could probably drop about 10 pds maybe 15 at the most.
Stop this. Just stop.
Posted on 6/11/25 at 6:31 am to geauxtigers87
quote:
so I have to grab food when I can
My dude, this is not 2005. Nearly every fast/quick food place has a bowl option, and every gas station sells overpriced protein shakes if you need them. Buccees, H-E-B, and most gas stations not in the ghetto sell packs of cheese, salami, hard boiled eggs and maybe crackers you can grab on the go.
Plan better. Know that if you don't grab a couple of eggs on the way to pick up the kids for practice on Tuesdays and Thursdays you're going to be tempted to just get the meal deal, and plan for it.
Posted on 6/11/25 at 6:44 am to Tenfold
My advice for someone in your situation is ALWAYS start with an isocaloric (balanced) diet with a small deficit. This is equal protein/carbs/fat. Slowly reduce calories each week until you’re at a decent deficit. From that point, adjust carbs and fat as needed for preference.
It’s fool proof, but you have to weigh & measure. Signed - former fattie.
Easy Method:
-Subscribe to a meal delivery program like Metabolic Meals and take the guess work out and not have to weigh/measure. Expensive and a temporary solution
It’s fool proof, but you have to weigh & measure. Signed - former fattie.
Easy Method:
-Subscribe to a meal delivery program like Metabolic Meals and take the guess work out and not have to weigh/measure. Expensive and a temporary solution
Posted on 6/11/25 at 6:59 am to LemmyLives
quote:
My dude, this is not 2005. Nearly every fast/quick food place has a bowl option, and every gas station sells overpriced protein shakes if you need them. Buccees, H-E-B, and most gas stations not in the ghetto sell packs of cheese, salami, hard boiled eggs and maybe crackers you can grab on the go
This 100%
I have completely eliminated drive thru eating. It may not be the best but I will stop at a gas station and get a clif bar or fit crunch bar and a muscle milk instead of the 1200 cal Big Mac value meal.
Posted on 6/11/25 at 7:11 am to geauxtigers87
Cut out sugar and alcohol.
Posted on 6/11/25 at 7:27 am to geauxtigers87
quote:
but it was miserable counting carbs
all im going to say is...brother, you have got to get your mind right because you are going to have to count something
im not gonna be a dick about things, ill let mingo handle that. I know people are going to DV him but what he posted is true. The excuses you are giving are BS.
Posted on 6/11/25 at 7:37 am to geauxtigers87
quote:
Looking for advice on good meal preps or diet to drop this weight.
Meal prepping alone will not get you there.
What is your exercise routine, if any? I totally understand life is hectic with work and small kids, but if you want to keep up with them now, and be there for them later, you have to get healthy and exercise is a big component of that.
And your metabolism is probably in the dumpster. The only way to get it up and start really losing fat is to get to lifting weights and get a good cardio routine.
This post was edited on 6/11/25 at 7:45 am
Posted on 6/11/25 at 8:24 am to DownSouthJukin
quote:
What is your exercise routine
Right now I'm doing the peloton 4 days a week, need to start running again, took a break after the classic and it's been so freaking hot (no excuse I know). It sounds like I need to work some weights in from reading the responses, but I've never lifted in my life so I have no idea where to even begin with that.
Thanks for the help. Even you Mingo as insufferable as you can be
Posted on 6/11/25 at 8:34 am to geauxtigers87
quote:
It sounds like I need to work some weights in from reading the responses, but I've never lifted in my life so I have no idea where to even begin with that.
If you've never lifted, that is great news because it means there are a lot of easy wins out there for you. Start here
Like 777 said, you're going to have to start counting calories. It might suck, but it's the only way to make sustainable progress.
Posted on 6/11/25 at 8:40 am to Mingo Was His NameO
quote:
It takes 15 minutes to cook ground beef and rice is set it and forget it, and that’s a health meal
It really is that simple. I buy 5lbs. of ground meat on Sundays & cook that night for lunch all week. And usually cook grilled chicken at night. I'm definitely a "eat to live" not "live to eat" kind of person, so eating the same thing every day is not a problem.
quote:
a lot if it is time.
People who say thing really just mean, "I wish I cared more than I do." If it's important enough to you, you'll find the time. I recommend you wake up and do something, and that will also help you mentally throughout the day. There's nothing else going on in the morning, except the time you carve out for yourself. Go get it, bro!
Posted on 6/11/25 at 8:42 am to geauxtigers87
quote:
I've never lifted in my life
That’s means you don’t have terrible form and you will hit milestones quickly, which is encouraging (like said above).
You may want to look into a personal trainer to get you started. When I really started to get back into shape 2 years ago, I did that, and it has made all of the difference.
Having someone put together your weight routine (and help with the rest of your exercise/cardio routine), and then being accountable to them, certainly was a big part of what helped me.
Posted on 6/11/25 at 9:44 am to Mingo Was His NameO
quote:
Yeah, if you’re Darren sproles maybe
I'm 5'7" 190 - this thread is making me feel great about myself, y'all keep it up
Posted on 6/11/25 at 10:05 am to Fe_Mike
quote:
I'm 5'7" 190 - this thread is making me feel great about myself, y'all keep it up
You can bench over 300 & shoulder press 100 lb DBs. You ain't the avg 190 lber here
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