re: Recommend me a diet/fitness plan Update 1

I'm pulling for you beb. One day a time. Stack one good day on top of the other ans you will see big changes

In addition, hang around like minded people as who have surrounded you and support you here. The gym for me is always good. I also incorporated swimming into my routine due to joint issues. Be supportive of others striving to better themselves as well.

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Alright today is the first day I had to get some shopping done.
Official starting weight is 290.5

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I'm in with you. I started hard keto yesterday, 2000 calories / 25 net carbs per day. I didn't do the hour walk because I mowed the grass (1 acre with a push mower). I'll walk today. I did 5x5 of knee push-ups and squats. I'll increase that by 1 rep per set each week until I'm at 10x5.

Male, 6'0, 276 starting weight. End goal is 6'0, 180.

Just read the full thread and got caught up on all the advice provided… looks like an awesome group here for trying to make sustainable improvement.

I’ve been trying to lose weight for a few years now, but I keep cycling… a few productive months followed by a few disaster ones.

Bow, if you’re open to an extra layer of mutual accountability, I’d like to start the LSU 777 plan with you. I have to imagine that simultaneously engaging the same health strategies as someone else can only make the likelihood of success higher. So if it isn’t going to clutter the thread/distract the discussion away from your health goals, I’d like to join in posting a weekly update every Monday with you. Maybe seeing the other person succeed (or knowing we aren’t the only ones struggling) can help both of us keep on the path more diligently. Would that be an extra control mechanism you’d be open to?



For background info, I’m 33 years old and 5’7, 225 pounds. LSU 777, do you think this basic size/age profile would be appropriate for the diet/exercise routine you have proposed? I’m receptive to any alterations you recommend/instructions you have to offer.

Thanks everyone for their contributions to the thread here… it’s very encouraging to see so many people trying to help

As others have said, yes totally appropriate for any age

Strength training combined with a caloric deficit and walking are the key ingredients for any successful program at any age.

I laid out some simple diet strategies to get you started. Even lifting 2 days a week starting just the bar and adding 2.5lbs per week on the basic exercises combined with walking is gonna make a huge difference if you follow the diet guidelines and get 8 hours sleep.



Some other keys to stay in compliance

1) post daily your meals and seek advice in the putthaforkdown thread. This is the daily diet thread

2) post in the daily strength training thread.

Ask if you need help

I’ve tried every diet in existence from Keto to veganism. I’ve lost 40 pounds and put it back on at least 5 times in the last 15 years.

Then I found Carbon Diet Coach. Look into it. It’s a macro counter that’s based on eating protien at 1 gram per lb of lean body mass daily. Carbs and fat are personal preference and you can adjust them with sliders daily. Every week you check in and your calories are adjusted if you are losing too fast.

Yesterday I had a beignet and ribs and I lost a pound because I ran and tracked macros. I am down 10 lbs in 3 weeks and the app doesn’t like that. It’s increasing my calories.

How much value do you lose if you break up the 5 sets of pushups/squats throughout the day instead of all in one session?

I completed my third day of walking yesterday. All is going good so far. After the first day I developed a quarter sized blister on the ball under my big toe and a little pain behind my knees. Before my second walk I purchased some Brooks Ghost 14. So far it has been a good investment I don’t even feel that blister and my knees are fine.

keep it up dude