re: PUTTHEFORKDOWN V. 2025- Weight Loss Support & Advice thread!

Congrats man

230/219.6/200
Things are just cruising along so far. Walking and pushups. Im getting comments from coworkers and friends, so it must be showing. Of course, the fat people are telling me not to lose to much

back down to 195 this morning after about a 4 day off diet stint. going for a inbody on friday. see where that goes.

Its going to be a crazy day for me tomorrow, so I am coming make my end of week post today.

230/218.6/200

This is officially the smallest I have been since I got fat in college!

I've still got a way to go, but slow and steady does it. in exactly 6 months, Ill be 40. Im hoping to be under 200 by then. If I can get down to 190/195, that'll be what I weighed 20 years ago. Now, I need to work on jumping drills. I want to dunk a basketball again.

I haven’t really dieted at all since starting my little experiment, but I’ve been training hard af. Diet consisted mainly of whataburger and shakes in the evenings still have abs and pretty vascular, but decided to get shredded lettuce status.

Strictly rice/oats, chicken, turkey, and protein shakes with monster zero/Coke Zero thrown in for a couple months

255/241.6/217

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I haven’t really dieted at all since starting my little experiment, but I’ve been training hard af. Diet consisted mainly of whataburger and shakes in the evenings still have abs and pretty vascular, but decided to get shredded lettuce

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You need to stop being in denial about being fat. 5’4 195 is really fat. Why post pics if you’re going to try to lie to everyone? What purpose does lying serve? Just get in caloric deficit then you won’t need to lie.

Have increased calories by about 2-300 average per day for past few weeks and everything is stable. I'm still in deficit far as I can tell overall, but eat more on the weekends. Thinking I should slowly continue this up to maintenance? There's so much info out on this not sure how to approach. Lots of stuff on keeping slightly below maintenance for body recomp protocols.

I need some workout help, maybe for a different thread. I don't have a defined plan and need one before I screw around too much.
Have about 3 weeks to kill until I get my bench back - then will have adjustable dumbbells and a bench. Cannot get any other equipment for foreseeable future.

What lifting plans can do I with adjustable dumbbells and a bench?
Read through the prior 777 suggestions. PPSA seem really interesting - would like to do arm farm but seems like you need a barbell. DB strength is doable with my equipment but looks kind of intense for me haha. Kinobody also seems to need a barbell.

This is perfect, thanks

so I had Inbody test done today. Pretty happy with the results for now at least. Did it as I usually do so results should be accurate.

overall since Feb. so 8 months, I gained 1.5lbs of SMM, lost 10.9 lbs of pure body fat, dry lean mass up 0.7lbs, lost 4.4% body fat and took visceral fat from a 9 to a 7...down 9 lbs on the scale.

I do think I have atleast 15 more lbs of fat to get exactly where I want, which is close to what i posted in standards thread. Prolly need to get another true 4" off my waist at the naval. But overall very happy. Also happy BMR went up

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Nicely done man. Have you been strict on dieting / weighing food, or more run and gun? Where’d you get the scan done? I think Crunch has one but not sure if it’s inbody

I’m down 2 lbs this week but it took diet and 1.5 hours of cardio each of M, T, and W

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so not strict, like last night had popeyes blackend tenders

so what i have been doing is this since we got back from disney in early august. before that just making sure got 4 lifts in and prioritized protein.

1) taking my ECA stank twice daily. low dose. 100mg caff and 12.5mg ephedrine

2) getting 10k steps in avg for the week. (70k+). this is non negotiable

3) for weekdays, during the day i try and just have a couple protein shakes then 1 larger meal at night. Mainly meet and some veggies. so nothing crazy diet wise, just trying to be under 2k cals and 200g protein. however that works out with everything else for the day, so be it.

4) 3 lifting days per week. 1 main lift supersetted with the antagonist. so incline/chins & press/rows. 10 total sets between warm up and working sets. take 2 min between warm up sets and walk the whole time, working sets i wore 8 vest then went to 16lbs for those walking 3 min between working sets. i was rehabbing knee from tubing incident so no squats or deads. doen rehabbing so start back with those monday. I was following the 531 Beginner prep school progression on bench/press. on rows had to get 100 reps, on chins had to get 75. would add in some dips and GHD/roller work to help with rehab and add extra pressing work with dips if needed.

pretty much kept it simple. having to drive to beaumont 3x per week for youngest fall ball league has cramped my style some but he has earned it.


sunday im starting the 12 week meso cycle i posted in the strength thread using GSLP and RPT progressions.


I got the scan done at a place called maximum kinetics in Lake Charles. great place and great guy so I don't mind paying for them, its 50 per. 5 star nutrition has them for free I think at all locations, but their inbody is not as good as the at MK...as 5 star has the 270, MK has the 570, 50% more impedance readings.

i want to find a place that has the 970, its 40 readings vs just 15 for the 570, 10 for 270.....plus the 970 does 8 different impedance at each measurement vs 3/2 for 570/270 so way more accurate.

Chappy rides again!!