Current Diet and Exercise

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1 Hour and 45 minutes of weights and then about 15 minutes of HITT.

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That's a lot of working out.

I just don't think 10 hours a week is sustainable for a lot of people over the long haul. I do about 4 1/2 and its a lot.

I don't think your diet is that bad if that's generally what you're eating. Keto guys will be in to say cut out all the carbs, but if you're lifting hard, you can have some in there IMO.

consistency is key; need to start somewhere and just keep it going until it's a habit and if you miss a workout you feel bad about it

Are you losing weight? How fast? At your height and weight and exercise plan, you should be losing quite quickly barring medical issues or history of yoyo dieting

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You need to get your calories around 1800 or lower. I have just started keto and I keep my calories under 1800. The weight is falling off.

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No.no.no.

First.. he didn't say he has an issue so you're making an assumption.


Second, I have Hashimotos Thyroiditis, a history of yoyo dieting and I still can lose 1+lbs per week at 2200cals working out for an hour 3-4 times/week. I'm 6'2 264. But you have to track very accurately and track everything and be honest. Then you can find your TDEE.




OP, your TDEE should be in the 3200cal range at that height, weight, activity. Maybe lower if you're older. That means to lose 1lb/week you should be at somewhere around 2700cals/week. At 2100 you should be losing about 2lbs per week.

As for the health aspect of your diet... 80-90% of all of the health improvements from diets comes from a caloric deficit and just losing weight. Be mindful and eat whole, minimally processed foods most of the time but don't freak if you eat something that's traditionally unhealthy

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You need to get your calories around 1800 or lower

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How the hell do you train consistently and at a level allowing you to perform well on that?

I am 5'9 170lbs or so

My cutting calories are around 2550 with 250g carbs or so

When I am ramping up for something and at maintenance I am closer to 3000-3200 cals and 330g carbs or so

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My cutting calories are around 2550 with 250g carbs or so

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This is what I'm going to try and aim for, honestly to get my cals right I am having to force (clean) food down.

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I am losing weight pretty steady so far, but I'm wanting to keep as much muscle as possible while losing fat. I enjoy lifting weights alot, 2 hours in the weight room is my heaven TBH.

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When did you start. The weight should be burning off based on those calories in and how much you're working out

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When did you start.

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This current diet was started at the beginning of this year, but have been working out like this for years. This is just the cleanest I have ever eaten in my entire life, lost 6 with the first weigh in and 1 1/2 the second week. Assuming the first week was water weight, 1lb a week is good for me so I can keep the majority of my strength as well.

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What do you consider clean food?

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Basically what I have in my diet above, Im all ears on suggestions, my past has always been eat everything and lift everything.

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my training the past week

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What is your training?
Schedule? Work load?

I am thinking this is where our differences are

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I am thinking this is where our differences are

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I would imagine so.

I run my C25K program MWF and lift on those days.
T/Th I briskly walk 2-3 miles and 30 minutes of yoga.
Everyday pushups and ring rows
Saturday or Sunday I’ll walk 18 holes. The other day is rest and yoga.

Nothing crazy but it gets the job done.

My opinion is:
1. You’re lifting for way too long! Get in everything you can in an hour and then get in some cardio (or HIIT if you prefer) for another hour after that if you wanna dedicate that much time to working out. After an hour your body can’t repair muscles you’re breaking down.
2. You need more variety in a diet that you’re gonna try and sustain for more than a few weeks. Vary your meats so you don’t hate grilled chicken breasts for the rest of your life. And I’d add a lot of real greens into your diet and get off the supplement. Nothing better for your body than good natural green veggies. If that’s still not enough I’d cut out the yogurt (dairy) and the starches(rice). But the main thing about diet is sustainability. It’s not a week plan, it’s a way of life.