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Started By
Message
re: Any advice for early 40’s white male having issues losing weight
Posted on 1/17/20 at 6:38 am to SquatchDawg
Posted on 1/17/20 at 6:38 am to SquatchDawg
Don't worry about eating back your calories from exercise. For an individual that's not very obese, follow the following calorie guideline to find your TDEE (Total Daily Energy Expenditure):
Baseline
Sedentary and no working out ever - 12x body weight
Lightly active
Lift 3-4x per week or have a job where you stand a lot but not very physical (teacher, cashier, etc) - 13x body weight (most people fall into this one)
Moderately active
I have a job where I am on my feet all day and I work out 4-5 times per week - 14x body weight
Very active
I have a physically demanding job (construction worker, UPS Delivery) and I work out 6-7 days per week - 15x body weight.
Those will roughly get you the calories you should eat per day to maintain your weight. From there, you take away calories to lose weight.
1lb/week - -500 calories
1.5lb/week - -750 calories
2lb/week - -1000 calories
I usually recommend either 1 or 1.5lb/week. 2lb per week is very aggressive and only very experienced dieters - i.e. competition bodybuilders, should do that.
Now you can lose weight solely counting calories. You don't need to eat a high protein diet, though I certainly recommend it. Try to get 1g of protein per pound of body weight (assuming you are not very obese) or 30-40% of your calorie intake coming from protein. The rest of your calories are just simple preference.
Baseline
Sedentary and no working out ever - 12x body weight
Lightly active
Lift 3-4x per week or have a job where you stand a lot but not very physical (teacher, cashier, etc) - 13x body weight (most people fall into this one)
Moderately active
I have a job where I am on my feet all day and I work out 4-5 times per week - 14x body weight
Very active
I have a physically demanding job (construction worker, UPS Delivery) and I work out 6-7 days per week - 15x body weight.
Those will roughly get you the calories you should eat per day to maintain your weight. From there, you take away calories to lose weight.
1lb/week - -500 calories
1.5lb/week - -750 calories
2lb/week - -1000 calories
I usually recommend either 1 or 1.5lb/week. 2lb per week is very aggressive and only very experienced dieters - i.e. competition bodybuilders, should do that.
Now you can lose weight solely counting calories. You don't need to eat a high protein diet, though I certainly recommend it. Try to get 1g of protein per pound of body weight (assuming you are not very obese) or 30-40% of your calorie intake coming from protein. The rest of your calories are just simple preference.
This post was edited on 1/17/20 at 8:29 am
1
Posted on 1/17/20 at 12:13 pm to GravelLotinCanada
Sounds like you workout at OTF.
I do as well. I started Jan 4th 2019. Was 5'10 and weighed 230 coming off the holidays and a father of two little ones.
My wife and i decided to make the lifestyle change. Not a diet or a fad but a lifestyle change.
I weighed in at 202 on Jan 4th this year. But i got down to 205 prolly 6 months ago. But my body change/clothes fitting even without the weights changing is unbelievable. Originally i didnt think i was putting on any muscle with all the cardio you do at OTF. Man was i wrong my legs/calves/arms have never been more defined and ripped. Dont get me wrong not massive and hulk like but toned and defined.
My next step that i have to work on is diet. I 98% of the time only drink water or coffee. Breakfast is normally good with whole wheat toast/avocado/egg. But i work in an office at a desk and have access to snacks that arent healthy. Realistically prolly adds 500 calories a day to my diet. I need to cut those out but its just hard.
I do as well. I started Jan 4th 2019. Was 5'10 and weighed 230 coming off the holidays and a father of two little ones.
My wife and i decided to make the lifestyle change. Not a diet or a fad but a lifestyle change.
I weighed in at 202 on Jan 4th this year. But i got down to 205 prolly 6 months ago. But my body change/clothes fitting even without the weights changing is unbelievable. Originally i didnt think i was putting on any muscle with all the cardio you do at OTF. Man was i wrong my legs/calves/arms have never been more defined and ripped. Dont get me wrong not massive and hulk like but toned and defined.
My next step that i have to work on is diet. I 98% of the time only drink water or coffee. Breakfast is normally good with whole wheat toast/avocado/egg. But i work in an office at a desk and have access to snacks that arent healthy. Realistically prolly adds 500 calories a day to my diet. I need to cut those out but its just hard.
Posted on 1/17/20 at 12:19 pm to Macavity92
quote:
Stick to eggs for breakfast or, better yet, quit breakfast and go on a 16:8 intermittent fasting regime. First meal at noon, last food at 8.
So i do OTF 4 times a week at 5AM.
Im normally starving as soon as i work out. Should i try swapping to 8/16 fasting? Say 11:30 to 7:30? Or do i need to give my body nutrients after that workout each morning? Another question. Would gum count as breaking fast? I feel like i could do it if i could be allowed gum lol
Posted on 1/17/20 at 1:38 pm to GravelLotinCanada
Weed instead of alcohol bro
Posted on 1/17/20 at 1:41 pm to GatorReb
quote:
But i work in an office at a desk and have access to snacks that arent healthy. Realistically prolly adds 500 calories a day to my diet. I need to cut those out but its just hard.
Get yourself an adderall prescription and just take 5mg around lunchtime. You won't be hungry until dinner
This post was edited on 1/17/20 at 1:42 pm
Posted on 1/17/20 at 10:09 pm to GravelLotinCanada
Plan your weekends out. If you planning on getting loose, fast all day. Or eat low calorie. Some eggs, chicken breast etc. Save your calories for the fun stuff
Plan the meals for the next day, especially if you’re hungover.
Plan the meals for the next day, especially if you’re hungover.
Posted on 1/18/20 at 4:23 am to GravelLotinCanada
quote:
I have cut back on drinking during week days though
The problem is implied here. Work to control and eliminate or virtually eliminate alcohol. You can do it, good luck
Posted on 1/19/20 at 7:01 pm to GravelLotinCanada
Buy a road or mtn. bike (easier to push yourself to ride faster than a neighborhood cruiser) and start riding regularly. There's a reason you see so many middle aged men riding those things around.
This post was edited on 1/19/20 at 7:03 pm
Posted on 1/19/20 at 7:16 pm to GravelLotinCanada
Keto is the answer
Posted on 1/20/20 at 6:58 am to GatorReb
quote:
Im normally starving as soon as i work out. Should i try swapping to 8/16 fasting? Say 11:30 to 7:30? Or do i need to give my body nutrients after that workout each morning? Another question. Would gum count as breaking fast? I feel like i could do it if i could be allowed gum lol
If you want to eat after you work out you might need to swap times. That could work but I would do a little research to insure that breaking the fast so early is not an issue.
You can have anything with no calories without breaking the fast. It seems gum would be ok. Water, tea and coffee (no milk, etc) are ok as well. Water is an excellent appetite suppressant.
Also, the longer you do IF the less hungry you are in the morning. I used to eat a 3-4 egg omelette every morning. I could not function without breakfast. After two weeks on IF I had no food cravings in the morning. If I do have carbs or indulge in too much alcohol I will be hungry the next morning.
Posted on 1/20/20 at 9:52 am to Macavity92
Just an overall observation: The H/F Board is one of the best on TD! I'm bored and read this thread and you guys gave a ton of good tips for the OP. Now drop and give me 20. 
Posted on 1/20/20 at 2:54 pm to Hulkklogan
Jesus you get two downvotes and the keto suggestions get 10 upvotes.
Dumbasses don't even realize keto only works when in a caloric deficit. Same with IF.
Keep doing your think hulk and keep preaching, I see ya spreading the gospel.
Dumbasses don't even realize keto only works when in a caloric deficit. Same with IF.
Keep doing your think hulk and keep preaching, I see ya spreading the gospel.
Posted on 1/21/20 at 10:22 am to SirWinston
quote:
Weed instead of alcohol bro
Word
Posted on 1/21/20 at 5:06 pm to Hamma1122
Walking during the weekend (in addition to working out) is such an easy thing to do. I walk at least an hour on both Saturday and Sunday with my dog and listen to podcasts. Great way to do something peaceful and stay healthy at the same time.
This post was edited on 1/21/20 at 5:07 pm
Posted on 1/23/20 at 10:29 pm to GravelLotinCanada
What's helped me avoid cheating on weekends is a Saturday morning workout.
1) It forces me to not drink or stay up Friday night (1 bourbon or glass of wine at most, but now it's usually none)
2) 7am Saturday workout is an incredible start to the weekend. Really energizes me for the day. Since I'm already dirty, I usually move straight to the yard and knock out work that needs to get done. Makes for a productive day.
3) Having worked out it's a mental edge to try not to frick it all up by eating or drinking too much.
1) It forces me to not drink or stay up Friday night (1 bourbon or glass of wine at most, but now it's usually none)
2) 7am Saturday workout is an incredible start to the weekend. Really energizes me for the day. Since I'm already dirty, I usually move straight to the yard and knock out work that needs to get done. Makes for a productive day.
3) Having worked out it's a mental edge to try not to frick it all up by eating or drinking too much.
Posted on 1/25/20 at 7:25 pm to LSUJuice
Lot of really great info in just about every post. So thanks to everyone that chimed in. Common theme is my cheat days and diet is what’s really holding me back.
And to be clear I said in OP 950-1000 calories per week but that should have read per workout so about 4000 calories per week. And yes that number may be off but the workout has me dripping wet in sweat so I have to be at least getting 750+.
My main goals are to cut way back, if not totally cut out alcohol for a month. Try a month and see how it goes. And I want to start working out weekends, or at least one weekend day bc if I bust my arse in gym I’m a lot less likely to eat bad that day.
Thanks again for the response. Def some good info and motivation spread throughout this thread.
And to be clear I said in OP 950-1000 calories per week but that should have read per workout so about 4000 calories per week. And yes that number may be off but the workout has me dripping wet in sweat so I have to be at least getting 750+.
My main goals are to cut way back, if not totally cut out alcohol for a month. Try a month and see how it goes. And I want to start working out weekends, or at least one weekend day bc if I bust my arse in gym I’m a lot less likely to eat bad that day.
Thanks again for the response. Def some good info and motivation spread throughout this thread.
Posted on 1/25/20 at 8:00 pm to Macavity92
quote:
Cut out any processed food. That Quest bar has 23g of carbs. That's to many, especially for breakfast, and is the wrong kind of carb. Quit all of the protein bars. Go low carb and low saturated fat (not low fat, just low saturated fat).
Stick to eggs for breakfast or, better yet, quit breakfast and go on a 16:8 intermittent fasting regime. First meal at noon, last food at 8. I did this and lost about 8 pounds in 6 weeks. Workouts during that time were walking and tennis.
Alcohol --- cut it down to 1-2 days a week, two servings on those days. Drink herbal tea at night (naturally caffeine free).
Not sure what Quest bar you're talking about, but many of them have low net carbs. I wouldn't totally demonize them.
And saturated fat isn't the devil it's portrayed as.
Posted on 1/25/20 at 8:06 pm to GravelLotinCanada
quote:
Lot of really great info in just about every post. So thanks to everyone that chimed in. Common theme is my cheat days and diet is what’s really holding me back.
And to be clear I said in OP 950-1000 calories per week but that should have read per workout so about 4000 calories per week. And yes that number may be off but the workout has me dripping wet in sweat so I have to be at least getting 750+.
My main goals are to cut way back, if not totally cut out alcohol for a month. Try a month and see how it goes. And I want to start working out weekends, or at least one weekend day bc if I bust my arse in gym I’m a lot less likely to eat bad that day.
Thanks again for the response. Def some good info and motivation spread throughout this thread.
I would not even account for calories burned in your workouts.
Figure out your Total Daily Energy Expenditure (TDEE) and macros (protein, carbs, fat either in grams or %)
Find how many calories you should eat for a 20% deficit or so
Log (and weigh if possible) everything in MyFitnessPal and eat your calories/macros.
If you do that, mix in your workouts, and you'll lose weight.
Chasing calories with workouts will catch up to you.
This post was edited on 1/25/20 at 8:21 pm
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