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

You can always get resistant bands, dumbbells, or look up body weight exercises. All of those will help to maintain muscle mass.

Everything Uncle JackD said here is true. I get my steps in walking my kid to school, gym, and playing with the kids at home. I go to iron tribe (crossfit) 3x a week. I want to do more strength training at home but i just haven't prioritized it yet. I drink a lot of water, including electrolytes 1x a day, a creatine drink, and then I flavor most of my water. I honestly dont know how much I drink but i have a 32oz rtic insulated cup that i fill probably 5-6 times a day

To hammer on one point - Strength training is immensely important. You'll be losing weight, probably losing pretty quickly, and strength training will allow you to retain more muscle, making fat a higher % of the weight lost, which is what you really want. You don't need to train to be super jacked, but any kind of strength training you can enjoy is a big help.

To hammer on another point - Holding onto a dosage as long as possible is also important. You really only want to lose 1-2lb/wk. If you jack up your dosage really high really quickly, you'll lose a ton of weight quickly but you'll wind up like these emeciated celebrities with 'ozempic face' because you will lose a ton of muscle. Reach for a minimum viable dose and stick with it as long as you can tolerate the food noise/hunger and the scale continues to move.

I've found a bit of a mental game with the dosage. The effects do wane over time, so you find yourself getting hungry and thinking "oh i must need to increase my dose".... but your goal shouldn't be to never be hungry, it should be to be reasonably hungry. Be satisfied with a reasonable meal and not feel the need to snack or eat until the next mealtime, which may mean you are getting hungry an hour before mealtime and you just drink some extra water and suck it up for a little bit.

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Right. After day 4-5, the bulk of the suppression is gone since the half life is 5 days. I used to time my shots on a Thur or Friday to help me stay in better control on weekends.

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also another strategy on this is the same AAS users use to combat half life

1) Front load a larger dose, usually doubling the dose over the first 2-3 doses

2) from then on splitting the dose up to inject 2x per week so you get more stable blood levels

you can use steroidplotter.com to graph it

without the front load you will reach saturation at about week 5, front load and you can reach it after 2 weeks

essentially if you wanted to say use 5mg of Tirz, you would do this

Day 1- 10mg
Day 4- 10mg
Day 8- 7.5mg
Day 12- 5mg

then do 2.5mg 2x per week after that. you would want to do something like a sunday night and then thursday. this will give you best coverage for the days you would be most likely to over eat

I'm not checking in here as much as I'd like myself to, but I am doing much better with the kind of checking in that matters. I'm weighing myself enough to have the ability to construct a nice "weight trend" so I can see where my weight is going, and I'm logging all of my food everyday. (Airport travel days got dropped, but there will be no travel for the rest of the year so there's no reason to miss...no excuses!)

I'm proceeding with my plans to do something that A) I don't think I've ever done before, and B) doesn't really fit the purpose of this thread, which is weight loss, but I am going to do an 8 week(most likely) maintenance phase. Bear with me, I'll get back to losing weight in the future, but I must walk before I run, so to speak.

I just need a W under my belt. After repeated failures at losing weight I have proven that I just cannot do it right now, something is missing, so I'm backing out and starting with some more basic habit building that will help me in the long term with both weight loss and weight maintenance.
Habits I'm currently working on solidifying:
1)Scheduled meals - as I've mentioned before, I'm being strict with myself about eating every 4 hours and getting 4 meals(+ 1 snack if needed) a day.
2)body weight - 3 times a week minimum, but preferably daily so I can see the larger trend of my body weight over time.
3)All food/drinks have to be logged accurately at the time of consumption.
(#2 and #3 I struggle to maintain when I binge or otherwise eat in a way I am ashamed over, so I have to discipline myself to stick with it and work towards taking the emotion out of weighing myself and logging my food intake, after all, not logging something like a cheeseburger I ate doesn't mean I didn't actually eat it, I'm just robbing myself of having a complete food log to learn from)

I weighed about 264lb when I got home from Vietnam, so my goal is to maintain 264lb(+ or - 1lb)until the end of SQUATober, which is 10 weeks and a few days away from today, not exactly 8 weeks but I can't imagine doing SQUATober in a caloric deficit. No way. My next planned weight loss phase will start on November 4th and be 12 weeks long, (at the longest). The only other idea I'm toying with in my head is to do a 4 week maintenance phase that will end Sep 15th, and then do a 2 week mini-cut and see if I can carve off approximately 4-5lbs of fat before Oct 1st, and then go back into a 5 week maintenance that will carry me through SQUATober and up to the beginning of my planned 12 week cut on Nov 4th. If I do well for 4 weeks straight of maintenance(week #1 is going great), I will consider trying this second option.

I started using Macrofactor on 8/22/23, and in that time I have had feelings of supreme control and mastery over my diet and weight, and total frustration at a complete lack of control with my eating. Binge eating continues to find it's way in and it's killing me. I've been doing a phenomenal job at making physical activity a consistent part of my life and my step counts and strength feats in the gym are as great as they've ever been, but it's all for naught if I don't fix my diet. Body weight over the last year has been as high as 272lbs and as low as 253lbs, but ignoring those outliers, over 93% of my logged weigh-ins were between 260lbs and 263lbs. I've lost ZERO weight, so the maintenance phase is my attempt to make the weight/fat a secondary concern for now and allow me to focus on building up those 3 habits listed above. I binge because I starve myself until my eyes are bigger than my stomach, so training myself to eat every 4 hours is my solution for that binging problem. If I fix that problem I feel I will be able to consistently eat in a deficit for longer periods of time and actually lose weight. I've been doing the scheduled meals (using a reminder alarm on my phone) for 3 weeks now and I feel it's helping. I wake up hungry, I eat breakfast. I eat a protein focused breakfast of eggs and I get some fiber in me and I drink my coffee. I'm doing very well at dropping everything and eating when that meal alarm goes off.

The only day in the past week where I had a binge-like eating day was the day after my 28 hours of air travel and airports, which was understandably hard for me and my meals during that time were not under my control(although I did eat on a good and regular schedule), but in 3 weeks I feel I've made some headway in building that habit and moving away from what many people call "Intermittent Fasting" but for me it's just "Calorie Hoarding" or not eating for long stretches so I can mentally justify allowing myself to make poor food selections and eating well past the point of discomfort. It's a fricked way to live and I'm sick of it. This concludes Dr. Denim's Sad Fat Girl Diary for the day, if you read the whole entire thing you get an unflavored whey protein isolate lollipop.

Holy wall of text

Man it sounds like you just need to step back, take a deep breath, and revert back to keeping it simple

I know in a cheerleader for GLPs but if you knew me IRL, you would completely understand why. They can absolutely transform the frick out of your life. I’ve gone from a drunk slob weighing close to 400 to a weighing 213 in gym 6 days a week. They will give you that extra boost you need to get over the hump and boost your confidence. I have not binge eaten since march 2023 when starting mounjaro.


Stick with Meat, veggies, eggs, fruits, and yogurt. Stay Under your BMR consistently. I have not done squatober but I’m more than sure I you can remain in a deficit while doing it. I’ve been in a deficit regularly and I train hard 5-6x a week. Zero issues.

I have 26 days to obtain a washboard stomach, cutting out beer and staying well under BMR with the secondary goal to be low teens bf% by mid-October.

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but with the aid of the drugs, it really feels like

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I have spent my entire life fighting this exact phrase within myself.

I am not going to shite on yall's decisions, this is a supportive thread, and I will respect yall and I truly hope you can get healthy in whatever way that happens for you.

But there is nothing better for your life or your health both mentally and physically than developing the mental fortitude necessary to overcome your physical desires.

I will acknowledge and understand the feeling that you may need some form of medication to kickstart the process but with the caveat that the goal should be to eventually get off the meds but maintain the goal.

Drug addiction/ Sobriety
Obesity/ Healthy weight
Laziness/ exercising
Binge purge deficit cycle/ normal clean diet

The above are choices. Whichever side you fall on, it is because of a choice you make in your own mind every single day. More often than not, those of us who fall in the bad categories are either running from a past trauma or refusing to acknowledge a present situation. Confronting the negative and overcoming it will always be better for you in the long run than burying it with pharmaceuticals.

Everyone is different. Everyone's experiences are different.

But I want to make sure someone tells you that you absolutely can overcome your demons and grow stronger in the process. You can do it. Every day you make the effort to make progress towards that goal is a day you grow stronger. You will stumble and you will fall but getting up and trying again is the best thing you can do.

I know religion is frowned upon or often dismissed, but God is very real. As are His enemies. Ask Him for help. Deny yourself in favor of Him and He will respond to you.

Good luck.

Weighed in this morning at 222, goal weight is 175

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363/270.6/220

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363/268.8/220

Posting for some level of accountability. I’ve always been overweight and would periodically drop some weight but never enough and since I’ve had kids I’ve really ballooned up. 36 YO, 275, 5’10”

Just tired of feeling tired all the time. So here I am. Started hitting the gym Friday (starting grasshopper on Monday) Starting intermittent fasting as well along with cutting out alcohol except for one day on the weekend. Goal is under 200 eventually. Though I know that’s quite a way in the future.