i have nothing against carbs
i eat ~180g / day pretty faithfully

3

current weight ~227 (-1 week)

daily goals are pretty much set @ 1800 cals -- 180g carbs / 60g fat / 135g protien, 2000mg sodium, 30g fiber
~100 oz water

and workouts are going really well

you're doing amazing, keep it up
makes me feel like shit whenever I see this topic because you're doing so much better than me

hopefully its motivational if anything
i still have a very long way to go myself

i would definitely however not suggest the diet you posted a few weeks ago

it is very motivational
the longest i've ever been able to diet for is two months, lose 15-20 pounds, and i gain it back everytime

are you following a program or just doing your own thing? i know you mentioned something about a phase 2 a while back
and are you also still eating generally the same thing everyday? (the oats and egg whites, turkey/pb sandwich/ chicken and rice)

its not really a program, just general advice from a personal trainer (my work has a gym with certified trainers for $15/month)
i do generally eat a lot of the same food, but i have been learning a lot more about macronutrients, cholesterol, sodium, fiber, etc and generally what foods satisfy what your body needs and when

[link removed]
this is what i eat if youre interested, i keep it up just about every day

Most humans do, however. WE weren't designed for the carb heavy diets of today. Evolution hasn't caught up yet.

Not that 180g is crazy on the carbs.

Also you are making great progress, super gz ofc.

current weight 225.6 (-2.5 week) (-20 overall !!)

food is consistent
exercise is consistent
have hit the point with working out where i have made enough gains that i look forward to doing better instead of feeling like its a chore

hi
first of all, gz, vn1

secondly
so I made up a diet plan on saturday, went grocery shopping and started sunday
have been logging everything on the site you linked me to as well
i borrowed a lot of foods from yours, tested it out, liked some of it, hated some more of it
but finally on day 5 I have things down to my liking (mostly)

there are a few things I wanted to run by you though
firstly, is there something i don't know about calories? I was under the impression you only get calories from carbs/fat/protein, yet when I eat 100% (or even slightly more)of my fat/carb/protein, I still have calories leftover to eat

I don't understand this, where am I supposed to get those 67 calories?

great job!

that probably means some of the foods you are using dont have accurate nutrition facts
its all user submission so its not 100% reliable
you can always check how many people confirmed the data and those are usually the best ones to use
or you can enter it yourself and just copy from the label (i did this with my deli lunch meat because i couldnt find any entries at all)

just remember that 1g protien or carb = 4 calories and 1g fat = 9 calories
so in your screenshot for example ((208 + 127) * 4) + (37 * 9) = 1673, not 1553

Don't sweat 67 calories, just been in the ball park and you will be fine

Learning to understand caloric intake and manage it is the key there

Weekly bout of gz and wishing I was doing the same now.

im still too confused from reading a successful diet/exercise thread to think of anything to post

think of it as physics and not biology

I noticed you have upped your daily calorie intake to 2k
why?

great question
i was due for weekly upd8 last night but got home late after voting

see next post

current weight ~225 (no change)

my 4 week assessment results were as follows:

good news, lost ~7 lbs
bad news, did not lose body fat %
(so something like 6 out of the 7 lbs was technically muscle)

good news, lost 3/4" in chest, thigh, waist... arm stayed the same
really good continuing news, blood pressure is still rockstar normal like 117/70something

best news potentially is that my resting heart rate went down from 87bpm to 64bpm which indicates my heart is stronger

basically the body fat thing meant i wasnt eating enough
so im going ~ +10g carbs, +10g fat, +20g protein, +200mg sodium

i think as long as my carbs is > protein then the fat can make up for the rest (hello mixed nuts)

overall it is definite progress but still needs tweaking

note on workout:

intensity and challenge has been increased quite a bit

before:
4x 1/4 mile as fast as possible (usually ~4:30 fast walk and ~3:45 some running on last set)
10, 8, 6, 7 inclined pushups
10, 12, 10, 12 air squats
10, 8, 6, 8 assisted chinups (170 lbs assist)
8, 7, 6, 8 assisted tricep raises (170 lbs assist)

now:
4x 1/4 mile with goal of 3:30 or less (this kicks my ass early, im terrible at running)
10, 10, 10, 10 pushups (no incline)
12, 12, 12, 12 air squats with 10lb kettlebell (and increase weight with improvement)
10, 10, 10, 10 assisted chinups (160 lbs assist, decrease with improvement)
10, 10, 10, 10 assisted tricep raises (160 lb assist, decrease with improvement)

i did this monday and barely finished 3 out of 4 sets and had to stop

next try is tomorrow

More protein and protein with all meals.

thanks for reading the whole thread and not just the first post from 2 1/2 months ago
appreciated

Still valid, but sec will read.

wat
Couldn't be futher from the truth.





There are no studies that show how much one persons body can abosrb, also everyone is different and reacts differently to it, plus someones activetly level will also change if they can absorb more. Finally, how long you have been doing it and how intense will affect it, on account of your body being more suited to abosrb it.


Random note: Buy liquid egg whites and just drink them for extra protein, make sure they are pasteurized though.

Spices for chicken will make it 100% like a new meal.

Also,
You're doing amazing dude, I'm really happy for you and proud that you are doing a kick ass job.

I'll get on vent one night soon and I'll show you the diet I'm kindaish doing, been to lazy to do it fully but I did it at my old job and lost like 10 pounds in 2-3 months, it's awesome.

Before I explain it on vent, here is something to read about it.
http://www.leangains.com/2010/04/leangains-guide.html

Finally, if you have any specific areas or questions lmk and I'll word vomit all I know.

alright, thanks broski

Are you doing this in a circuit? Or?

yes

current weight ~223 (-2 week, -22 overall)

no gym this week, closed to renovate the locker rooms
continuing to go faithful to updated ~2k cals/day @ ~ 175g carb / 75g fat / 155g protein / 2.2g sodium / 30g fiber

hit belt notch #4 this morning as well
i suppose im doing ok with inches loss but weight loss seems pretty stagnant lately
can be frustrating

the early pounds are the easiest m8, keep with it, you'll be good ofc

current weight ~223 (minimal change)

back in the gym
building endurance back up

its only a 3 day work week so next week will be the real test of getting back into the gym routinely

belt notch #4 also holding strong
and dusted off some 36" waist pants which fit comfortably for the first time in 2-3 years

so has there been a change in body fat % since you started eating 2k?

i have an appointment to find out tue 12/4

current weight ~222 (minimal change)

5 day gym week
planning to go all 5 days this week to hopefully get good assessment results next tuesday

cant stop wearing the 36" jeans, dont even care that i wear them just about every day

i bought this digital scale when i started last month
it lists my weight/ body fat %/ bmi and a whole bunch of other shit
i'm not sure if it's at all accurate, i hope it is since i've been making good progress
but how can it know the body fat %? idk

on another note
i've been following you for 30 days now and have lost 11.3 pounds
but i officially got fucking sick of eating this gay ass shit every day
and bought a bunch of junk food today and ate the shit out of it
so i guess i'll start regaining this 11 pounds back
i'm not gonna add this stuff on myfitnesspal because it'll just depress me

i believe it sends a mild electrical signal through your body, and fat is less conductive or something along those lines

heh i wear 36'', just bought 2 more

i got to the point where i would look at the nutrition info on shit i used to eat and it would make me sick to read it
so i would suggest you do actually log the bad food youre about to eat to put it in perspective
especially the sodium

there is plenty of other gay ass food that you could plug and play with and still be healthy
bottom line is you have to want to be healthy, its not a job

iso 32", or 30" like when i was in the service

How tall are you?

id love to be skinny at 32, but i dont think its gonna happen

gj m8

I gain weight every winter/lose it every spring but I'm sitting comfortably at 160 now. Usually get to 180-200 every winter.

in 3 months this summer I managed to lose 30lbs and 4 inches because of frisbee.

thats a large range of fluctuation
you must be about 14 years old

5'8"

i finally finished this workout
except replace 1/4 mile in 3:30 with run for at least 1 minute straight @ 6.5 mph
(have also improved to 15lb kettlebell and 150lb assist)
was ready to die at the end

5'8" 32" Waist

And I turn 23 on the tenth.