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Started By
Message
Help with more energy. joint pain and weight loss
Posted on 12/12/23 at 10:33 am
Posted on 12/12/23 at 10:33 am
So just turned 40, im not extremely overweight. honestly id like to lose about 15 lbs really. Im 5'9 192-196 range. id like to get 175-180. I had some bloodwork done a year and half ago and it looked great other then iron slightly low. I also have wellness screenings for work and cholesterol ldl triglycerides and sugar are all perfect yearly so far.
Im on testosterone for the last 3 years due to it being 171 when tested at 36ish.have a cpap which i use everynight I still am tired all the time.
I have joint pain in hips and shoulders and some back. Its due to carrying a ballistic vest and gun belt for 15 years at work.
So looking for some tips supplements to help me get going. I know i need to exercise and thats on the menu for the wife and I but it will just be around the house type stuff.
I eat out alot while at work, not fast food per se but alot of restaurants so some helpful food eating habits are appreciated as well
Im on testosterone for the last 3 years due to it being 171 when tested at 36ish.have a cpap which i use everynight I still am tired all the time.
I have joint pain in hips and shoulders and some back. Its due to carrying a ballistic vest and gun belt for 15 years at work.
So looking for some tips supplements to help me get going. I know i need to exercise and thats on the menu for the wife and I but it will just be around the house type stuff.
I eat out alot while at work, not fast food per se but alot of restaurants so some helpful food eating habits are appreciated as well
8
Posted on 12/12/23 at 11:04 am to Lucky_Stryke
quote:
I eat out alot while at work, not fast food per se but alot of restaurants so some helpful food eating habits are appreciated as well
A huge thing for me was putting a stop to going out for lunch every day. I set aside a couple of hours on Sunday to prep my lunches for the week. Get one of the free calorie tracking apps and start logging EVERYTHING you eat for a while. It'll help you get an idea of what foods you should stay away from if you want to keep your calorie intake low.
Posted on 12/12/23 at 11:10 am to Lucky_Stryke
quote:
I know i need to exercise and thats on the menu for the wife and I but it will just be around the house type stuff.
How severe is the joint pain?
For me, starting to lift progressively heavier was a life changer. It makes it easier to lose fat, I get less sore from normal activities, look better, etc...
Posted on 12/12/23 at 11:19 am to Loup
quote:
A huge thing for me was putting a stop to going out for lunch every day. I set aside a couple of hours on Sunday to prep my lunches for the week. Get one of the free calorie tracking apps and start logging EVERYTHING you eat for a while. It'll help you get an idea of what foods you should stay away from if you want to keep your calorie intake low.
I need to do that for real. Just started doing salads instead of burger and fries, it just sucks cause we work 12 hour shifts and im starving around 4-5 pm and dont leave until 6. I have been skipping breakfast too.
Posted on 12/12/23 at 11:20 am to FieldEngineer
quote:
How severe is the joint pain?
For me, starting to lift progressively heavier was a life changer. It makes it easier to lose fat, I get less sore from normal activities, look better, etc...
Right now my left jip is killing me but hoping it gets better. I think its better today than yesterday so we will soo. My hips have been tight for a few years.
Posted on 12/12/23 at 12:01 pm to Lucky_Stryke
I'm a fan of eating animal based, basically meat and fruit. If vegetables fall on my plate by accident, I'll eat them.
Being on TRT, once you start lifting, I would assume you will see an increase in muscle mass and decrease in body fat.
Focus on getting 10,000 steps a day. Low intensity walking is a gamechanger especially with your joint problems. A 1 hour, 2-mile walk burns over 300 calories for me.
For reference, I'm 5'9" 196lbs, 40 years old, and on TRT. I don't care about my weight. Mostly worried about body fat % and lean muscle mass.
Being on TRT, once you start lifting, I would assume you will see an increase in muscle mass and decrease in body fat.
Focus on getting 10,000 steps a day. Low intensity walking is a gamechanger especially with your joint problems. A 1 hour, 2-mile walk burns over 300 calories for me.
For reference, I'm 5'9" 196lbs, 40 years old, and on TRT. I don't care about my weight. Mostly worried about body fat % and lean muscle mass.
Posted on 12/12/23 at 12:04 pm to Lucky_Stryke
quote:
Just started doing salads instead of burger and fries, it just sucks cause we work 12 hour shifts and im starving around 4-5 pm and dont leave until 6. I have been skipping breakfast too.
Cut out the bun and wrap your burger in lettuce. Meat, onion, tomato and pickles wrapped in lettuce is awesome, hell you can get a couple of them.
Posted on 12/12/23 at 12:19 pm to TC Kidd
Was going to suggest this very thing. Hell, a lot of salads end up having the same amount of, or more, calories than the burger would and are lot less satiating.
OP, prioritize protein and micronutrient-dense foods (lean meat, fruit, vegetables, etc.). When eating out, ask for any sauces that would typically come on top of the protein on the side and can always ask for it to be prepared with no oil. Eating better will require a little more "work," but it isn't impossible. Best of luck to you
OP, prioritize protein and micronutrient-dense foods (lean meat, fruit, vegetables, etc.). When eating out, ask for any sauces that would typically come on top of the protein on the side and can always ask for it to be prepared with no oil. Eating better will require a little more "work," but it isn't impossible. Best of luck to you
This post was edited on 12/12/23 at 12:26 pm
Posted on 12/12/23 at 1:05 pm to Lucky_Stryke
quote:
it just sucks cause we work 12 hour shifts and im starving around 4-5 pm and dont leave until 6. I have been skipping breakfast too.
I have the same problem. I actually eat two small lunches to help curb random trips to the vending machine. I eat at 1030 and 3. I usually bring a banana and an orange to snack on if I need to.
This is what I've brought to work this week, took me about 1.5 hours to prep on Sunday.
Breakfast
Ratio Keto Yogurt, it has a good bit of fat in it so I find it's more filling than the fat free greek yogurts.
200 calories
Lunch 1 (pre workout, I try to keep it to lean meat and a complex carb)
6 ounces 90/10 ground venison, browned with montreal steak seasoning
1 cup of brown rice
511 calories
Lunch 2
Chicken Stir Fry
~6 ounces of chicken tender
~1 cup of frozen stir fry veggies
0.33 cup of white rice
I used bottled stir fry sauce, adds about 30 calories
360 calories
Snacks
Satsuma
Banana
Orgain Whey Protein
300 calories
I use the FatSecret app to log it. I usually only log it once since I'm eating the same thing for 5 days. If I have a lot of free time on Sunday I'll take more time to make good meals or have more variety in what I cook. Eating this amount at work lets me eat a pretty big dinner. 2500 calories a day is just under maintenance for me. I cheat enough on the weekends to where I pretty much stay the same weight.
For referecene, I'm 35 years old, 5'7" weigh 165 lbs, and am on TRT.
This post was edited on 12/12/23 at 1:09 pm
Posted on 12/12/23 at 1:50 pm to Lucky_Stryke
I would shoot for lower bodyweight unless you're packing significant muscle. At 5'9 175 (your lowest goal), your BMI would be in the overweight category. Assuming you have a 34 inch waist with an average 15 inch neck, you would be hovering right at 20% body fat. Also, waist size is merely an estimate for body fat. DEXA scans could reveal better info. For example, an iDXA scan revealed my 32 inch waist didn't mean much for my 25% body fat.
Are you getting your blood levels checked regularly? Is the TRT working?
We're not doctors here, so we can't diagnose your joint pain. However, I've learned that a lot of joint and back pain is connected to my stability and mobility. Working on "core" exercises (compound lifts, front and side planks, leg raises) and a basic mobility routine has helped with a lot of pain issues.
Are you drinking enough water? Avoiding alcohol? Salt intake?
Are you getting your blood levels checked regularly? Is the TRT working?
We're not doctors here, so we can't diagnose your joint pain. However, I've learned that a lot of joint and back pain is connected to my stability and mobility. Working on "core" exercises (compound lifts, front and side planks, leg raises) and a basic mobility routine has helped with a lot of pain issues.
Are you drinking enough water? Avoiding alcohol? Salt intake?
Posted on 12/12/23 at 3:28 pm to StringedInstruments
quote:
Are you drinking enough water? Avoiding alcohol? Salt intake?
I do drink a lot of water for real..no comes. But I drink my share of alcohol as well No tobacco.
Posted on 12/12/23 at 5:09 pm to StringedInstruments
quote:
Are you getting your blood levels checked regularly? Is the TRT working?
I get blood checked 3 times a year but for different reasons. Wellness for cholesterol and such and for test levels. I feel ok on the shot. I feel when its time for it
Posted on 12/16/23 at 9:46 am to Lucky_Stryke
Carnivore diet.
I had horrible gout attacks for a decade. Finally decided to do carnivore exactly a year ago. Dropped 30 lbs, but added 10 back (muscle), still had a few gout attacks the first few months in, but the pain was nowhere near as bad as it used to be. Now I haven't had a single gout attack for about the past 7 months.
I'm 49 years old, have a four pack, almost a six pack now feel better than I have in 20 years.
I had horrible gout attacks for a decade. Finally decided to do carnivore exactly a year ago. Dropped 30 lbs, but added 10 back (muscle), still had a few gout attacks the first few months in, but the pain was nowhere near as bad as it used to be. Now I haven't had a single gout attack for about the past 7 months.
I'm 49 years old, have a four pack, almost a six pack now feel better than I have in 20 years.
Posted on 12/17/23 at 9:15 am to Lucky_Stryke
Get your visceral fat checked. That causes inflammation. Lack of deep sleep causes inflammation, so start tracking that. Weight causes joint pain. Gaining 20 lbs is like dragging around 80 lbs extra on your body in regards to impact on your knees. The longer you don't eat before you go to bed the better. Helps with deep sleep and inflammation. When you eat is more important than what you eat. Eat in a 6-8 hour window. Track your ketones with a KetoMojo. Be metabolically flexible using both ketones and glucose pathways.
Posted on 12/17/23 at 2:33 pm to Lucky_Stryke
Rooibos tea
This post was edited on 12/17/23 at 2:34 pm
Posted on 12/19/23 at 12:52 pm to Loup
quote:
6 ounces 90/10 ground venison
Subtle brag
Posted on 12/21/23 at 9:36 pm to Utah Tiger
quote:
When you eat is more important than what you eat.
Wat
Posted on 12/23/23 at 4:45 am to Lucky_Stryke
Walk
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