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Message
Reality Check: I am fat
Posted on 11/14/22 at 6:49 pm
Posted on 11/14/22 at 6:49 pm
I have known that I have needed to drop a few lbs, but I guess I have been delusional when looking in the mirror. Got a passport photo taken today and I was in shock... I looked bad. I've tried keto and I hate it. I'm going to try to run LCI method w/ eating 2,000 calories a day. Chicken, Brown Rice, Leaves.
5'9 - 210lbs
squat 320 for 3x5
Deadlift 380 1X5.
5k time: 60 minutes
5'9 - 210lbs
squat 320 for 3x5
Deadlift 380 1X5.
5k time: 60 minutes
This post was edited on 11/14/22 at 6:52 pm
10
Posted on 11/14/22 at 7:11 pm to Taxman2010
You don’t have to do all this fancy shmancy stuff to lose weight. You don’t need to run a marathon everyday and cut out everybit of sugar either. Just do some weightlifting if you want, power walk on a high incline for as long as you can everyday, and just eat optimally without eating 10 bags of jellybeans in a sitting. Walking on high incline burns more calories than running. It works wonders, but most importantly…Stay consistent, good luck Bud
Posted on 11/14/22 at 7:25 pm to TiggerPack5
Age?
Posted on 11/14/22 at 7:37 pm to Taxman2010
Start with your diet.
Count your calories, stay away from processed sugars and syrups, and don’t eat before you go to bed.
Count your calories, stay away from processed sugars and syrups, and don’t eat before you go to bed.
This post was edited on 11/14/22 at 7:39 pm
Posted on 11/14/22 at 7:37 pm to Taxman2010
Low carb diet including giving up alcohol worked wonders for me. I second the benefits of walking. Do a lifestyle change. Diets aren’t the answer. I gave up the alcohol when I was 38. Am 62 now. Best decision ever.
Posted on 11/14/22 at 7:44 pm to Richard Grayson
Get an app and track your food. It makes all the difference. If you are 100% truthful in what you put in the app you will lose weight.
Posted on 11/14/22 at 8:02 pm to OysterPoBoy
quote:
Get an app and track your food. It makes all the difference. If you are 100% truthful in what you put in the app you will lose weight.
This is the damn troof. I dropped about 30lbs with similar size to you. I was 209 and now I’m 180. My BF is about 13% now.
Posted on 11/14/22 at 8:24 pm to Taxman2010
Get an app to track your intake. Low intensity aerobics and weights. I’m the same height as you but weigh 145 which is the dead middle weight of the good BMI range.
Posted on 11/14/22 at 8:32 pm to OysterPoBoy
I like MyFitnessPal. It syncs with MapMyRun. Both underarmor apps, they’re great. You can keep track of your eating, workouts, and cardio.
Posted on 11/14/22 at 8:37 pm to Taxman2010
5'8". Went from 206 in Dec of 2020 to 155. Tried low carb and keto but in the end just finding good healthy food options I liked eating and counting calories and riding my bike 3-4 times a week is what got me to 165. To cut out more calories I stopped eating breakfast which is basically intermittent fasting. I would eat really low calorie lunches of 200-300 calories throw in a couple of 100 cal snacks between lunch and dinner and I would eat a fairly normal dinner with the family.
Posted on 11/14/22 at 8:37 pm to Taxman2010
Track calories in with an app. I use Mike’s Macros.
Track calories out. I use the Fitbit Charge 5.
Get your maintenance calories with an online TDEE calculator.
500 caloric deficit a day - lose fat
500 caloric surplus a day - gain muscle
1g of protein a day per lb. of goal body weight. Adjust carbs and fats as you see how your body is responding after a month.
Don’t start with a strict diet. That’s how you’ll fall off and not stick with it. Don’t change anything diet wise at first expect for stop drinking sugar.
If you can successfully exercise 3-5 times a week, it’s 4 for me, then look more at your diet.
I’m the same height. 41 years old. Dropped 42 pounds and my abs were showing for the first time since my 20’s. Been gaining muscle since. I’m in the best shape of my life.
Track calories out. I use the Fitbit Charge 5.
Get your maintenance calories with an online TDEE calculator.
500 caloric deficit a day - lose fat
500 caloric surplus a day - gain muscle
1g of protein a day per lb. of goal body weight. Adjust carbs and fats as you see how your body is responding after a month.
Don’t start with a strict diet. That’s how you’ll fall off and not stick with it. Don’t change anything diet wise at first expect for stop drinking sugar.
If you can successfully exercise 3-5 times a week, it’s 4 for me, then look more at your diet.
I’m the same height. 41 years old. Dropped 42 pounds and my abs were showing for the first time since my 20’s. Been gaining muscle since. I’m in the best shape of my life.
Posted on 11/14/22 at 8:45 pm to pwejr88
quote:
Don’t change anything diet wise at first expect for stop drinking sugar. If you can successfully exercise 3-5 times a week, it’s 4 for me, then look more at your diet.
I think that’s key. Keep eating what you eat but log it honestly. Once you can step back and see where the excess is it becomes easy to cut it out. Your mistakes will be glaring.
Posted on 11/15/22 at 7:50 am to Taxman2010
quote:
I have known that I have needed to drop a few lbs, but I guess I have been delusional when looking in the mirror. Got a passport photo taken today and I was in shock... I looked bad. I've tried keto and I hate it. I'm going to try to run LCI method w/ eating 2,000 calories a day. Chicken, Brown Rice, Leaves.
5'9 - 210lbs
squat 320 for 3x5
Deadlift 380 1X5.
5k time: 60 minutes
just do what you said, but use a tracker.
just make sure you hit your protein mark and hit your calories and it doesnt matter the rest.
i would say use white rice over brown, no advantage of brown and quite a few negatives.
lci is a great program and will get you were you want to go so long as you hit diet.
Posted on 11/15/22 at 11:20 am to lsu777
Why white rice, I’ve always associated brown rice with healthy. I thought it had a lower glycemic index.
Posted on 11/15/22 at 11:29 am to Taxman2010
quote:
Chicken, Brown Rice, Leaves.
this will get old very quick and in my opinion is not sustainable for most people.
as other have said, know your caloric needs, calorie count accurately. Extremely important, but also important is to pick up some rudimentary cooking skills so you can eat well and eat healthy. its possible.
Posted on 11/15/22 at 11:37 am to Taxman2010
quote:
Why white rice, I’ve always associated brown rice with healthy. I thought it had a lower glycemic index.
becasue glycemic index means jack fricking shite when it comes to weigth loss.
all that matters is caloric deficit and hitting protein goals. how you structure the rest means jack shite.
but white rice is much easier to cook, taste better, much easier on the digestive track, doesnt have arscenic like brown rice and just all around is better.
Posted on 11/15/22 at 12:49 pm to pwejr88
quote:
1g of protein a day per lb. of goal body weight
That's my problem. I just can't find a way to eat that much protein a day.
Posted on 11/15/22 at 1:16 pm to Taxman2010
Don’t let these people shame you, you’re beautiful as you are king
Posted on 11/15/22 at 1:25 pm to TigerFanatic99
quote:
That's my problem. I just can't find a way to eat that much protein a day.
It's tough. I'm at about 80% protein/body weight but I'm slowly trying to build it. I just recently started tracking.
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