PUTTHEFORKDOWN V. 2024- daily nutrition thread

so I will start...

I had an inbody test performed on friday. I was 25% Body fat at 205. My goal is to get to 180ish while getting skeletal muscle mass to the 92-93 range and getting to or below 12% body fat.

yesterday




goal is to stay higher carb and keep protein around that 150ish mark until i plateau. at that point i will raise protein and lower carbs by 50g or so. will continue this path until i plateau that away and have to lower calories. This works due to the thermic effect of food with protein.

I need to get back to a proper nutrition plan. I’m weighing 228 right now. I was at 205. Bleh. Training is going well, so I don’t think it’s all fat. Especially in my back and arse. I need to figure out my leangains numbers again. Worked well for me in the past.

Here let me support you

quote:

---

THIS NEEDS TO BE A SUPPORTIVE THREAD

---

FIFY





Just being a dick.






As my other thread stated, I started taking Ozempic last week. I've noticed a bit of a reduction in appetite, but mostly in the severity of hunger. I still get hungry, even very hungry at times, but it doesn't feel like the usual all-consuming "im going to pass out of i don't eat" kind of hunger I'm accustomed to - it's nice. I feel like a normal person.

That said, we were cooped up in our house from a COVID exposure and I found every excuse in the book to eat like shite, so that's a big fat L.


Start of a new week today, and I'm on track. I'm counting calories + protein in MFP, keeping it flexible because I'm doing a lot in my life right now and don't really have the capacity to hammer the diet hard like I have before.



Here was my inBody scan from last week, too:

After dealing with a couple years of substantial depression and the associated 60 lbs of fat that I gained, I am strictly in weight loss mode. To that end I am fasting all day and only eating for a few hours at night. I have been at it a few weeks and it seems sustainable for the most part. Between that and walking for an hour a day I should be able to consistently lose fat.

I will get back into the gym eventually. I was inching towards the 1000 lb. club and felt amazing before this slide. But frankly, I am not even if good enough cardiovascular shape to lift right now.

I'm in as usual. I come in and out of this thread.

I was 204 on 1/1. I went to London for a wedding mid-December and got stuck over there in isolation because of Covid so I was stuck sitting in a hotel room with a cold eating ubereats every single meal. Needless to say some of that weight is just sodium intake and bloat.

1/6 I was at 200 this am exactly. My goal is 180-185 for the year and it is a frontloaded. Plan to lose 8-10 in January/February then 1 lbs a month for the remainder. That would put me about 20 lbs for the year.

I don't have any strictly "no" foods but am trying to just get back to 85/15 success (like ground beef). I love to meal prep on Sundays so I am getting back into that and slicing veggies etc. for the week.

I lift in the morning then usually do kodiak cakes with powder peanut butter. In the 550-700 calorie range depending on if I put a banana and egg into the batter.

Lunch this week has been an 80/20 grass fed beef chili. I didn't know they did GF 80/20 usually it is 85/15 but this has a lot of calories per serving (280). Eating it over some carbs either potato or rice and it's around 750 calories all in (has beans, potatoes, beef, tomatoes onion jalapeno green/red peppers with my carb source).

Either a shake or a tuna packet 3pm

Dinner has been a lean protein and green veggie. Pork loin with asparagus and tonight will be Chicken breast with either broccoli or peas.

I'm not really counting calories completely, but I am probably in the 2000k range. I will see how it's going, then either up/down it by 250 in 2-3 weeks.

As I said the first couple weeks may show more progress than is realistic b/c of the water weight

I hate eating before I lift but I know you should. I may force myself to eat an oatmeal or something going forward.

In 2020 I went from 246 to 214, and really shaped up. Thanks lsu777 and others. 5'11 44 years old. I've been gaining about 2 lbs a month since March though. Now I'm 236.

I've decided to not strictly follow a diet cause, well, life ya know. I'm just going to try and make the best choice every single time and control portions and overeating. Looking back now I think I was overtraining in a way. Not overtraining by lifting, but just stressing my body too much to often. I would do a lot of HIIT, crazy calisthenics, running, lifting etc. I did have a body transformation, but I also think I did some things that raised my cortisol levels.

Now I have a Nordic Track bike and will use it religiously, its addictive. No heavy lifting, more of a greasing the groove kind of thing.

My goal is to live longer, I have a 3 year old. Lose weight and feel great are second. Maybe ill kick it up a notch or two once I start making some real progress.

Morning all,
Starting on the train tomorrow morning. Been out of it for a few months and have really fallen off the wagon.
Current Stats
6'1
265 (I Know boys, I know)

Will be doing a mix of cardio/weights 4-5 days a week
Shooting for a low carb menu with less than 30/40 carbs a day. As always, this tends to be an uphill battle for the first few weeks but eases off after a few.
1/10/22 begins a new day. Good luck to all moving forward!

It's rough getting back and maintaining the motivation to get back to where I used to be

2 Time NPC Bodybuilding Champ in 2008/2009
3 Time NGA Bodybuilding Champ in 2011/2012
Various other shows and placements
Won 1 powerlifting meet

Got married in 2015, kid in 2018, diet got worse and worse after kid was born, but training remained solid

Competed at 150-160lbs, Offseason around 180 (I'm 5'6")

Still train regular, just not as heavy as I used to

Committed to getting back to 180
Topped out at 198 3 months back

So far, 2 weeks in, doing good, sticking to diet

Got 1 more show planned when my son is old enough to understand and remember what dad used to do

Good Luck to all on this journey

245lbs@20.9%BF—1/1

1/16 update: haven’t lost a pound. Really felt like nothing was happening until I took some pics and compare to 1/1 pics. Big changes for the good! Clearly leaning out much better than anticipated.

Current macros:
3100 cals
240-260 p
<75c (low days) 200ish (2 high days/week)
Remaining cals is fat.

Lifting 5-6 days/week
7-10hrs of zone 2 cardio/ week

So I've taken a 17 day hiatus from the gym, but I'm back today. Got my macros calculated, got a good diet plan, and had a good workout today.

My strength was pretty much still all there on the earlier exercises, but I wore out quickly. If I had to guess, I'd say I prolly gained a few percentage points of BF in my off time, mainly from the shitty eating, But didn't gain any weight overall, which obviously means I've lost some SMM. No big deal. I'll get it all right in these next coming months.

Starting a new lifting program next week that has been proven to work for me in the past.