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Posted on 4/1/24 at 9:19 am to kung fu kenny
quote:
What do you eat to achieve sub 1500 yet still hitting 180g of protein?
I am eating 2300 right now but I usually eat one big oatmeal/protein/greek yogurt bowl, one big egg/hashbrown/turkey sausage dish, and one big chicken wrap. Scaled down to 1500 cals and 180g of protein it would be
Lunch Chicken Wrap:
-Ole Xtreme Wellness Wrap
-140 g of chicken breast
-25g of plain nonfat greek yogurt spread
-25g of roasted red pepper hummus spread
-20g of wilde buffalo protein chips on the side
Oatmeal Bowl:
-25g quaker oats
-70g plain greek yogurt
-10g honey
-30g blueberries
-30g banana
-60g transparent labs protein
-20g pbfit powdered peanut butter
Egg Bowl:
-75g shredded hashbrown
-275g liquid egg whites
-2 eggs
-50g 85/15 ground beef
-2 jimmy dean Turkey sausage patties
-7g of kerry gold butter
thats 180.1g of protein, 92.5g of carbs, 46.8g of fat.
Posted on 4/1/24 at 9:57 am to bigbuckdj
I've recently started fasting again with the Fastic app and also realized that if I actually want to drop serious weight I will need to cut out a lot of the empty calories (alcohol) from my diet.
Posted on 4/9/24 at 10:15 pm to bad93ex
227/203/185, 5'11" 29yo
About 8 months in. On my 29th birthday I got tired of being fat and tired and committed to being in great shape by the time I turned 30. I won't make it all the way down to 185 by 30 yes old, but I look good and feel better than I have in years. I've cut alcohol down to 1 or 2x per month, instead of 4 6 packs a week, and dropped fast food intake to about once a month as well. Those two things, plus lifting 3 or 4 days a week for 45 minutes or so has made a massive difference.
About 8 months in. On my 29th birthday I got tired of being fat and tired and committed to being in great shape by the time I turned 30. I won't make it all the way down to 185 by 30 yes old, but I look good and feel better than I have in years. I've cut alcohol down to 1 or 2x per month, instead of 4 6 packs a week, and dropped fast food intake to about once a month as well. Those two things, plus lifting 3 or 4 days a week for 45 minutes or so has made a massive difference.
Posted on 4/9/24 at 10:28 pm to TigerCael
That’s awesome man, congrats!! Sub 200 is big milestone
Posted on 5/6/24 at 2:21 pm to lsu777
Wanted to bump this thread to make an update on my use of Fastic, weight is down about 10 lbs depending on which day of the week since I give myself liberty on the weekends to have a date night. The weight isn't a big difference but you can definitely leaner. My fasting times are from 6:30p until 10:30a and the not eating before bed has been the biggest benefit so far for shrinking my waistline.
Posted on 5/7/24 at 9:12 am to bigbuckdj
Now 255/234/195
Eating 2200 calories now. Still focused on losing it slow, 1lb per week. I drew a nice elk tag so I want to be 215 by September that’s kind of my short term goal. Still lifting 4 x week and running 20 ish miles per week.
Eating 2200 calories now. Still focused on losing it slow, 1lb per week. I drew a nice elk tag so I want to be 215 by September that’s kind of my short term goal. Still lifting 4 x week and running 20 ish miles per week.
quote:
I’m in this 255/241/195 Started at the beginning of January focused on losing it slowly, one pound per week. Ive lost 60 pounds multiple times in my life with several different diets. I’m trying to change my relationship with food this go around. Trying to be in better shape for backpack hunts, for longevity, for my kids, and I want to complete the Maximus 7 fitness standards. I’m lifting 4 days per week, running 20 Ish miles per week. Eating 2300 calories 207 protein/ 178 carb/ 84 fat Weighing everything, eating the same prepped meals 6 days per week. One day per week, i don’t eat prepped meals. I generally miss my macros by 10% or on that day but stay under calories. That’s my “cheat” day.
Posted on 5/7/24 at 11:48 am to Tiger_n_Texas
quote:
280/216.9/190
280/210.3/190
I decided to post a little less frequently in here so I haven't posted since before Easter. As expected my weight bounced back up as I was pretty dehydrated last post as well as it being Easter weekend. I had bounced back up to 222 on 4/3. I don't want to derail the thread, but I decided to take Ozempic and use the help it provides. For me, the best part (and worst part) about it is the hunger suppression. Tracking calories and protein are an absolute must for these medications as it is very easy to end the day in a 1000+ calorie deficit.
I started tracking food again and I'm focusing strictly on calories and protein; daily goal is <2400 calories and 200+ grams protein. Happy to say that since I began tracking on 4/4, I'm averaging 2350 and 202.
That includes a couple not so great days (wedding, out of town trips, birthday, etc). I've been using this time to clean up my family's recipes/menu. It's a slow process (and not necessarily the cheapest), but most of the changes so far have been fairly unnoticed. I'm making changes such as leaner ground beef, turkey or chicken sausage instead of pork, pasta with a higher protein percentage, removing oils, and making meat a higher percentage of the overall recipe. The goal is to make this more of a lifestyle change and not something temporary or a 'diet'.
Currently lifting 4 days/week and averaging 10-11k steps/day. The other 3 days are either cardio or a true rest day. Just depends how drained I feel and/or if I can fit it in the schedule on the weekends. I have noticed that my workouts are getting much harder lately. I have no doubt the calorie deficit is causing a large part of this.
Posted on 5/7/24 at 12:44 pm to Tiger_n_Texas
so i was able to go up to 225 last night on squats with no problem with my knee. gonna put it up a little more on thursday and see how that does. if so gonna start a ppsa program for a couple weeks until the program party. i really need the regimented approach for sure.
need to practice chins and see how that treats the elbow. no more pain when doing things and no longer tender to the touch, so hoping much better.
need to practice chins and see how that treats the elbow. no more pain when doing things and no longer tender to the touch, so hoping much better.
This post was edited on 5/7/24 at 12:45 pm
Posted on 5/8/24 at 3:29 pm to lsu777
270/198/185
I spent the last year working on will power with both exercise and diet. My diet both watching what i eat and how much of it. I went from eating fast food 2 or 3 times a day 4 or 5 times a week ( i look back on this disgusting addiction and marvel at the amount of crap i used to eat) to not eating out at all for month at a time here and there. I now meal prep weekly and have eating down to a solid routine, so that even when I have a fun event or binging weekend i can jump back into routine on Monday.
If any other former fatties want to laugh or cry about what it takes to maintain that frame I'm happy to do so. Wake up, snack, eat breakfast, more breakfast fast food in the car, mid morning snack, lunch, mid afternoon snack, fast food on the way home, dinner, after dinner snack, late night snack. Damn near everyday with chips and cheese-its and nonsense sprinkled on top. I was never into soft drinks, so most of my calories was just gluttonous eating until i felt sick so i could avoid feeling and real life.
Oatmeal, brown rice, lean proteins without salty marinades, broccoli, and potatoes are the bulk of my diet now. I try to stay around 1900 calories and 100g of protein a day.
Exercise wise i have been doing nothing but body weight stuff (pushups, pull ups, planks, sit ups, etc) and cardio (usually spin or jogging).
Now that I'm under 200lbs and in much better shape, I'm starting a lifting program. I bought Grasshopper from the Pen and Paper Strength App. Excited to see where that goes. Breaking 200lbs consistently for 6 weeks was a huge milestone. Sub 15% bodyfat is my next one. I know once i start lifting i will have to adjust my calorie/protein intake.
As disgusting and shameful as my habits were at my heaviest, i refuse to pretend they didn't happen. I find it much more therapeutic to talk them out and share my experience. It keeps me motivated to not go back. Unfortunately, I have gained and then lost over 50lbs 3 different times in my life. This most recent time however I did it for my kids so they can grow up knowing good habits and I can lead by example.
I wont go back into that dark pond of depression and sickness that is obesity.
Ever.
I spent the last year working on will power with both exercise and diet. My diet both watching what i eat and how much of it. I went from eating fast food 2 or 3 times a day 4 or 5 times a week ( i look back on this disgusting addiction and marvel at the amount of crap i used to eat) to not eating out at all for month at a time here and there. I now meal prep weekly and have eating down to a solid routine, so that even when I have a fun event or binging weekend i can jump back into routine on Monday.
If any other former fatties want to laugh or cry about what it takes to maintain that frame I'm happy to do so. Wake up, snack, eat breakfast, more breakfast fast food in the car, mid morning snack, lunch, mid afternoon snack, fast food on the way home, dinner, after dinner snack, late night snack. Damn near everyday with chips and cheese-its and nonsense sprinkled on top. I was never into soft drinks, so most of my calories was just gluttonous eating until i felt sick so i could avoid feeling and real life.
Oatmeal, brown rice, lean proteins without salty marinades, broccoli, and potatoes are the bulk of my diet now. I try to stay around 1900 calories and 100g of protein a day.
Exercise wise i have been doing nothing but body weight stuff (pushups, pull ups, planks, sit ups, etc) and cardio (usually spin or jogging).
Now that I'm under 200lbs and in much better shape, I'm starting a lifting program. I bought Grasshopper from the Pen and Paper Strength App. Excited to see where that goes. Breaking 200lbs consistently for 6 weeks was a huge milestone. Sub 15% bodyfat is my next one. I know once i start lifting i will have to adjust my calorie/protein intake.
As disgusting and shameful as my habits were at my heaviest, i refuse to pretend they didn't happen. I find it much more therapeutic to talk them out and share my experience. It keeps me motivated to not go back. Unfortunately, I have gained and then lost over 50lbs 3 different times in my life. This most recent time however I did it for my kids so they can grow up knowing good habits and I can lead by example.
I wont go back into that dark pond of depression and sickness that is obesity.
Ever.
This post was edited on 5/8/24 at 3:59 pm
Posted on 5/9/24 at 10:23 am to TigerCael
227/202/185
The weight's been sticking around here for the last month. I'm a school band teacher and with competitions and concerts the last month has been super busy. Even if the diet is slipping, the lifting is not and the numbers on that front continue to climb so I'm reassured that even if my weight isn't dropping, my BF% is, even if only very slightly. Now that I'm just riding out the end of the school year I'm back on the wagon and hoping to get back to dropping a pound a week.
The weight's been sticking around here for the last month. I'm a school band teacher and with competitions and concerts the last month has been super busy. Even if the diet is slipping, the lifting is not and the numbers on that front continue to climb so I'm reassured that even if my weight isn't dropping, my BF% is, even if only very slightly. Now that I'm just riding out the end of the school year I'm back on the wagon and hoping to get back to dropping a pound a week.
Posted on 5/10/24 at 6:16 am to TigerCael
250/247/195
Busy season really drove my weight up, but I've been walking/jogging/working out through the weight gain, so I'm 2/3rds'ing my portions and I'm excited for the weight to drop again. Not excited to feel hungry all the time, but part of the package I guess.
Busy season really drove my weight up, but I've been walking/jogging/working out through the weight gain, so I'm 2/3rds'ing my portions and I'm excited for the weight to drop again. Not excited to feel hungry all the time, but part of the package I guess.
Posted on 5/13/24 at 10:42 am to Tiger_n_Texas
quote:
280/210.3/190
280/207.8/190
This past week was rough diet wise. I stayed in check averaging 2292 cal and 201 protein. It took effort, will, and protein shakes to make sure I hit the protein goal without blowing thru the calories.
Posted on 5/15/24 at 2:02 pm to JonahDatHeifer
270/197/185
Steady still at a pound-ish a week. Implementing strength training plan and made a new plan for meal prep throughout the week.
Eggs and bacon baked in a muffin tin with spinach and veggies.
Cottage cheese and overnight oatmeal.
Protein shake with peanut butter.
Potatoes, veggies, and a lean meat
Steady still at a pound-ish a week. Implementing strength training plan and made a new plan for meal prep throughout the week.
Eggs and bacon baked in a muffin tin with spinach and veggies.
Cottage cheese and overnight oatmeal.
Protein shake with peanut butter.
Potatoes, veggies, and a lean meat
Posted on 5/19/24 at 2:37 pm to JonahDatHeifer
I’m going to start eating right working out for first time in 4 years, moving and school has caused disruption At the time I last stopped I was doing very well I know limiting sugars is key
But I need to ask is frying ground turkey adding veggies and taco seasoning the way to go or should I just do a salad with
Eggs
Croutons
Tuna
Cheese
I’m going to either have to get water dispenser or buy bottled water I know skim or almond non sweet milk is key. I also was using chocolate milk after work out. I may go buy Fairlife bottles at Sam’s
Wish me luck. Anyone know of a good beginner workout
But I need to ask is frying ground turkey adding veggies and taco seasoning the way to go or should I just do a salad with
Eggs
Croutons
Tuna
Cheese
I’m going to either have to get water dispenser or buy bottled water I know skim or almond non sweet milk is key. I also was using chocolate milk after work out. I may go buy Fairlife bottles at Sam’s
Wish me luck. Anyone know of a good beginner workout
This post was edited on 5/19/24 at 2:40 pm
Posted on 5/19/24 at 11:19 pm to sms151t
Hmmm, I don't about that salad, dude. Personally I'd ditch the milk too, but we're all different, if it works for you.....do it.
I don't believe I've ever poked my posting tool into the PUTTHEFORKDOWN thread, but I need to...diet needs to be my focus, so severely.
I was going along nicely with eating better on most days, and the at the end of February I decided to make it official and attempt to plan and execute a "cut". Well, it was a planned 12 week cut, ended today, and I lost a whopping negative 5 pounds. That's right, I gained weight.
Can't give up, just have to try again no matter how frustrating that was, I still can't believe that I was doing better losing weight while I "didn't really have a plan, just feeling it out" and the second I really wrote out what I was gonna do I completely fell a part and could not control my appetite or eat normal foods in normal quantities anymore. So I'm starting off again tomorrow on another 12 week cut, but with a different plan. I've come to accept that I have to be stricter with myself with junk food, I just can't handle having a little "treat" every once in a while, that little treat metastasizes and before I know it I'm eating nothing but junk food in large quantities. So no treats, no cheat meals, no rewards for hard work, no junk food or fast food. I can indulge, even over indulge....in some more ground beef, chicken wings, or maybe have another steak, shite...crack an egg on it, go "crazy"....within certain parameters, and that mainly means NOT EATING all the foods I know I shouldn't eat. I'll pig out on chicken thighs if i need to, but I have to get divorced from Doritos...at least for a good long while. I'll miss you Sweet & Spicy Chili Doritos, i'ts not you.....it's me.
I kinda had to detox myself from all the ultra high processed food and sugar. It took me 3 tries, but I finally managed to pull off a 48 hour fast to clear my head and try to recapture control of my eating. That was on May 8th & 9th, resumed eating on May 10 and have been on a fairly strict keto like diet since then. Most days I just eat meat and that's it. I started to feel the cravings come in around me a few days ago so I bought some little potatoes and let myself get some carbs in me that way, it seems to have helped. Today is Sunday and I've been toying with the idea of keeping the fasting as a once a week habit, just to train myself on some control over my eating/appetite, so Sunday is a fasting day for the next 12 weeks. Just black coffee and salt.
I use Macrofactor to track, I've stayed in a deficit since that 48hr fast, just have to stick with it and not fall into the old habits. In the past, my worst self sabotaging habit was letting myself get out of hand on a once a week basis, I'd maintain a deficit 5-6 days in any given week, but then completely erase that deficit and then some with 1 or 2 days of pigging out. Whatever I was doing, it wasn't working, and I couldn't go a full week without going off the rails, so its encouraging to be 12 days in to this and no screw ups yet and I'm finding it very do-able. I am not spending all day thinking about what I'm gonna eat, even today when I haven't had anything to eat, and I'm obviously hungry when I force myself to think about it, the urge to eat just isn't there. I think that 48 hour fast helped a ton in getting my brain "de-sugared", and giving me a sense of control again. Currently 264lbs, probably between 30-35% body fat, need to be close to 200lbs. I got a 46inch waist. I got the Diabeetus. Nearly didn't pass my DOT physical for my CDL last week due to high blood pressure. I got a long ways to go, so I'm gonna be up in this thread a lot. Thanks partners.
I don't believe I've ever poked my posting tool into the PUTTHEFORKDOWN thread, but I need to...diet needs to be my focus, so severely.
I was going along nicely with eating better on most days, and the at the end of February I decided to make it official and attempt to plan and execute a "cut". Well, it was a planned 12 week cut, ended today, and I lost a whopping negative 5 pounds. That's right, I gained weight.
Can't give up, just have to try again no matter how frustrating that was, I still can't believe that I was doing better losing weight while I "didn't really have a plan, just feeling it out" and the second I really wrote out what I was gonna do I completely fell a part and could not control my appetite or eat normal foods in normal quantities anymore. So I'm starting off again tomorrow on another 12 week cut, but with a different plan. I've come to accept that I have to be stricter with myself with junk food, I just can't handle having a little "treat" every once in a while, that little treat metastasizes and before I know it I'm eating nothing but junk food in large quantities. So no treats, no cheat meals, no rewards for hard work, no junk food or fast food. I can indulge, even over indulge....in some more ground beef, chicken wings, or maybe have another steak, shite...crack an egg on it, go "crazy"....within certain parameters, and that mainly means NOT EATING all the foods I know I shouldn't eat. I'll pig out on chicken thighs if i need to, but I have to get divorced from Doritos...at least for a good long while. I'll miss you Sweet & Spicy Chili Doritos, i'ts not you.....it's me.
I kinda had to detox myself from all the ultra high processed food and sugar. It took me 3 tries, but I finally managed to pull off a 48 hour fast to clear my head and try to recapture control of my eating. That was on May 8th & 9th, resumed eating on May 10 and have been on a fairly strict keto like diet since then. Most days I just eat meat and that's it. I started to feel the cravings come in around me a few days ago so I bought some little potatoes and let myself get some carbs in me that way, it seems to have helped. Today is Sunday and I've been toying with the idea of keeping the fasting as a once a week habit, just to train myself on some control over my eating/appetite, so Sunday is a fasting day for the next 12 weeks. Just black coffee and salt.
I use Macrofactor to track, I've stayed in a deficit since that 48hr fast, just have to stick with it and not fall into the old habits. In the past, my worst self sabotaging habit was letting myself get out of hand on a once a week basis, I'd maintain a deficit 5-6 days in any given week, but then completely erase that deficit and then some with 1 or 2 days of pigging out. Whatever I was doing, it wasn't working, and I couldn't go a full week without going off the rails, so its encouraging to be 12 days in to this and no screw ups yet and I'm finding it very do-able. I am not spending all day thinking about what I'm gonna eat, even today when I haven't had anything to eat, and I'm obviously hungry when I force myself to think about it, the urge to eat just isn't there. I think that 48 hour fast helped a ton in getting my brain "de-sugared", and giving me a sense of control again. Currently 264lbs, probably between 30-35% body fat, need to be close to 200lbs. I got a 46inch waist. I got the Diabeetus. Nearly didn't pass my DOT physical for my CDL last week due to high blood pressure. I got a long ways to go, so I'm gonna be up in this thread a lot. Thanks partners.
Posted on 5/20/24 at 7:20 am to sms151t
quote:
But I need to ask is frying ground turkey adding veggies and taco seasoning the way to go or should I just do a salad with
much better off going with the turkey or some 96/4 ground beef and veggies than the salad. Salad calories add up quickly
quote:
I’m going to either have to get water dispenser or buy bottled water I know skim or almond non sweet milk is key. I also was using chocolate milk after work out. I may go buy Fairlife bottles at Sam’s
would be much better off using fairlife protein shake than the milk
quote:
Anyone know of a good beginner workout
i mean any of the linear progression programs like greyskull or stronglifts or you could do ppsa grasshopper starting with just the bar, adding 10lbs per week until you complete the 8 week program, test 3-5 rep max and restart with new estimated max would be my suggestion.
Posted on 5/20/24 at 8:02 am to sms151t
quote:Here is what worked for me:
Wish me luck. Anyone know of a good beginner workout
Track everything you eat for at least two weeks
1600-1800 calories per day (no harm done if occasionally get to 2000)
Try to eat 1 gram of protein per lb of goal body weight
No added sugars
Carbs limited to fruit, rice, and veggies
Lifting: download the Boostcamp app and do the Phraks Greyskull LP program. Read the Greyskull thread on this board to understand the program a little better.
Cardio: at a minimum get 8-10k steps per day… I recommend adding 30 minutes of stair stepper or steep incline treadmill walking as often as you have time
This post was edited on 5/20/24 at 11:23 am
Posted on 5/20/24 at 9:37 am to Tiger_n_Texas
quote:
280/207.8/190
280/206.6/190
This will be my last check-in for a few weeks. Going to Europe for a couple weeks. I will do my best to eat healthy, but it'll be harder to track calories/protein when we're on the move and unfamiliar with the foods.
Posted on 5/20/24 at 9:54 am to Tiger_n_Texas
quote:
I will do my best to eat healthy, but it'll be harder to track calories/protein when we're on the move and unfamiliar with the foods.
I don't know that it will be as hard as you think. Depending on where you go, the food choices may be better for you (stay away from fast food). You should be doing quite a but of walking too.
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