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TechDawg2007
New Orleans Saints Fan
Bawville
Member since Nov 2007
31015 posts

Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
I started 5 weeks ago really watching what I eat and exercising. Here's what I have been doing:
IF for 16 hours.
Total caloric intake M-F 1500-1800 calories/day. Saturday and Sunday 700-1000 calories/day. I have stayed away from all fast foods. I've been eating oatmeal, fruits and vegetables, chicken, an avocado a day.

Exercise:
HIIT 3-4 times a week, weights 5 days a week. I have not noticed any strength loss.

I decided to really hit dieting hard. I've always gone to the gym, but my diet hasn't always been great. I was 6'1 229 pounds, now I'm down to 206. 41 year old male. I got my cholesterol done at the beginning of January and it was high. So I took it upon myself to really crack down on my diet. My target weight is 195. I feel like I'll hit that in 3-4 more weeks. When I hit my target weight I may add 300-400 more caries a day with protein and see how my weight responds.

I have felt GREAT since starting this. This is working for me and I'm glad I've found something that helps me shed the pounds
This post was edited on 8/16 at 1:19 pm


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22977 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

Weight loss: 23 pounds in 5 weeks



I'm right there with you. I'm down 20-25 in 6 weeks. The last 2 weeks, I have not kept the hammer down. Beer is so good.
This post was edited on 2/25 at 11:02 am


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110
Contender01
Member since Dec 2017
85 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6

can you give a little more insight on your IF.
I have been trying it myself and have not gotten to where I want to be. But by not doing my homework this could be my fault.
Started at 230 6' and I am at 221 now, this has been around 40 days.
So this is what I been doing
16/8
But I have put creamer in my coffee or sweat and low. Now I know I cant.
My eating time I have been very consistent
2 meals a day, 500 cals each, with either a piece of fruit or boiled eggs as snack.

I will change to only water and black coffee in my 16 hrs.
May increase to 1 more 500 cal meal during my eating time.

I will add I am doing weights and cardio everyday. Cardio changes from long durations to HIT, depending on how I feel and what weights I have done.

Can anyone comment with more knowledge than me on what you see in my above plan.

Also another few questions I cannot find the answer to.
1. how many days in the row is this recommended?
2. If you mess up, do you restart the next day?

thanks for any insight



















Hold That Tiger 10
LSU Fan
Member since Oct 2013
12540 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

16/8
But I have put creamer in my coffee or sweat and low


Then you aren't fasting.

quote:

2 meals a day, 500 cals each, with either a piece of fruit or boiled eggs as snack.


Are you sure you are really eating 2 meals at 500 calories every day? At 1,100 calories a day you should be losing a lot of weight. Something is off here.

quote:

May increase to 1 more 500 cal meal during my eating time


Adding another 500 calories to your diet will not make you lose weight quicker. What are you eating?

quote:

1. how many days in the row is this recommended?
2. If you mess up, do you restart the next day?


How many days is what recommended? You should aim for a solid diet every day. It's not a one or two day thing, and the weight is gone like magic.

Of course, if you have one bad day you should keep going. I do a 24 hour fast once a week. The rest of the week I try to stay under 1,800 calories (most days I'm around 1,200, but sometimes I have a bad day). My diet is as low in carbs as possible, without making myself miserable. I've lost 20 pounds in 2 months doing this. There is something you are leaving off.


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10
philly444
LSU Fan
stuck in contraflow
Member since Nov 2008
7044 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
See it is possible to be a baw and be in good shape as well. Congrats on joining us in this exclusive group


Contender01
Member since Dec 2017
85 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

--------------------------------------------------------------------------------
16/8
But I have put creamer in my coffee or sweat and low
--------------------------------------------------------------------------------



Then you aren't fasting.

Agree that is what I just found out.


quote:

--------------------------------------------------------------------------------
2 meals a day, 500 cals each, with either a piece of fruit or boiled eggs as snack.
--------------------------------------------------------------------------------



Are you sure you are really eating 2 meals at 500 calories every day? At 1,100 calories a day you should be losing a lot of weight. Something is off here.

I am using a meal prep company and that and the meals, average 450 to 495 each. So add in a piece of fruit or egg, drink water and coffee. I feel pretty confident that I am under 1200 a day.
this is why I posted.


quote:

--------------------------------------------------------------------------------
May increase to 1 more 500 cal meal during my eating time
--------------------------------------------------------------------------------



Adding another 500 calories to your diet will not make you lose weight quicker. What are you eating?
Eating from a meal prep company
LINK /
average
(Cals:495.2 P:65.8g C:38.2g F:8.8g)

quote:

--------------------------------------------------------------------------------
1. how many days in the row is this recommended?
2. If you mess up, do you restart the next day?
--------------------------------------------------------------------------------



How many days is what recommended? You should aim for a solid diet every day. It's not a one or two day thing, and the weight is gone like magic.

Of course, if you have one bad day you should keep going. I do a 24 hour fast once a week. The rest of the week I try to stay under 1,800 calories (most days I'm around 1,200, but sometimes I have a bad day). My diet is as low in carbs as possible, without making myself miserable. I've lost 20 pounds in 2 months doing this. There is something you are leaving off.

thanks for your input


Hold That Tiger 10
LSU Fan
Member since Oct 2013
12540 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

I am using a meal prep company and that and the meals, average 450 to 495 each


Something is off. Your body burns more than 1,000 calories per day just to function. If you are exercising also, or just are more active in your day-to-day life than others, you are burning WAY more than the 1,000 calories you are eating. The result of that should be weight loss, and at a pretty significant pace.


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81
lsu777
LSU Fan
westlake
Member since Jan 2004
12440 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
Of you aren't losing on that regiment, you have some form of metabolic disorder in my experience. Stick with 16/8 and switch to keto....yes I said keto. It tends to work well with people that have fricked up metabolism.

Use the guidelines below
Calories- bodyweight x 10
Fat-60-65%
Protein-30%
Carbs-5-10% in the form of green veggies for volume.

If you start having gut distress, look at the foods in the vertical diet that can get you to the above macro break down. (Usually not an issue with keto)

LINK


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22977 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

Calories- bodyweight x 10

I'm now at 240 and don't eat near 2400 calories a day.


lsu777
LSU Fan
westlake
Member since Jan 2004
12440 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
Well you started too low. Now where you gonna go when you stall. It's fine now, just ride it out and you can slowly reverse when you stall.

You always want to start at the highest you can to lose weight.

For most people that work an office job TDEE is right at 12.7*BW. Almost everyone is between 12.5-14. figure that number out, subtract 500 and that is about where you need to start daily. We don't include exercise calories in tdee.

Especially in keto, people tend to be able to have less metabolic slow down in my experience (just my experience as studies don't bare this out completely), so we are able to start calories higher. When you stall, lower by 200/day or increase neat or Conditioning. Do that everyone you stall for two weeks until you get down to 1500 Cal's. A male shouldn't be taking in less than that unless they are really small especially if lifting like they should be. At that point when you stall again, you reverse out of it, adding 200 Cal's every couple of weeks.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22977 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
I'm in a bit of a stall right now, but I am not being diligent about what I am eating. I just can't eat that many calories without eating crap. I'm just full. I may go back to eating breakfast.


TheCurmudgeon
LSU Fan
SE Louisiana, unfortunately
Member since Aug 2014
1056 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

For most people that work an office job TDEE is right at 12.7*BW. Almost everyone is between 12.5-14. figure that number out, subtract 500 and that is about where you need to start daily. We don't include exercise calories in tdee.


I defer to you on just about everything dietwise, but at 220# right now that'd put my TDEE at, what, 2794? there's no way. Eating at 2294 is a whole lot of food, and I won't lose any weight at all, will likely gain.


lsu777
LSU Fan
westlake
Member since Jan 2004
12440 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

I'm in a bit of a stall right now, but I am not being diligent about what I am eating. I just can't eat that many calories without eating crap. I'm just full. I may go back to eating breakfast


Then choose fattier foods.

It's pretty simple

Meal 1- (6-8 eggs)large omelet with some veggies, meat and a lil cheese, can even do half an avocado. 800-1000 cals

Meal 2- large steak with butter on top, green veggies, avocado. Grass fed cheese if needed.
1200-1600 cals


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22977 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

Meal 1- (6-8 eggs)large omelet with some veggies, meat and a lil cheese, can even do half an avocado. 800-1000 cals



That's way more than I can eat in the morning. I'm just not hungry.

quote:

Meal 2- large steak with butter on top, green veggies, avocado


I can do this in the evening/during the day.


lsu777
LSU Fan
westlake
Member since Jan 2004
12440 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
Bull shite. If you are you have a metabolic disorder. Ever person thinks they will gain until they are strict on it. Especially with the keto macros I laid out.

Go look at any tdee calculator. Go look at any keto calc, gonna tell you about the same thing. Olewarskull doesn't count calories but he will prolly tell you he is about at that.

It's not that much food, look at the post above. It's two meals. You aren't eating things like fatty cuts of steak, eggs, hard cheese, butter and avocadoes if you think it's a lot.

If you are stalled give my way a shot. You might gain, first 2 weeks, after that you will start looking consistently.


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20
lsu777
LSU Fan
westlake
Member since Jan 2004
12440 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
Eat the omelet at lunch. Eat the steak for dinner.

Are you lifting? Are you doing morning walks? If not start, you will start craving that kind of food.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22977 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

Are you lifting?

Yes, still doing greyskull aesthetics. I am loving it.

quote:

Are you doing morning walks?


I don't have time. I am up at 5:45 and out the door for 6:45. This summer, I will do the fasted walks.


lsu777
LSU Fan
westlake
Member since Jan 2004
12440 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
Don't worry about the walks. Just keep lifting and hit the Conditioning hard and eat a little more and you will be fine.
This post was edited on 2/26 at 9:30 am


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22977 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
quote:

Don't worry about the walks. Just keep lifting and hit the Conditioning hard and eat a little more and you will be fine.


I'm on week 5 of C25K and walking or HIIT on the off days. Lifting is on track. Homework is probably doing the most good.

I need to buckle down on the eating part. For lent, I plan to give up all alcohol until I hit my next goal of 230. So, 6 weeks to lose 10lbs.


TechDawg2007
New Orleans Saints Fan
Bawville
Member since Nov 2007
31015 posts

re: Weight loss 50 pounds: UPDATE: Consuming 2800-3000 calories/day the last 4weeks Page 6
A good weight loss program is like seeding for grass. You think it's not working at all for several weeks and then one day you wake up and BAM, there it is


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