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      06-06-2022, 07:56 AM   #441
MrM422
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1. Calorie controlled diet (make sure you're in a calorie deficit every day)
2. Eat foods you enjoy but that are high in nutrients (80% whole foods, 20% "bad foods")
3. Lifts weights
4. Add cardio gradually to increase the deficit.
5. Try keep everything you're doing consistent.
6. Assess progress every 1-2 weeks and make adjustments if needed.

If you have like 40lbs+ to lose id recommend taking a diet break every 3 months, maintain and acclimatize to your new weight, reset hormones and mentally.

Then repeat for however long necessary.

The most important factor being sustainability.. if it's too hard you will give up/rebound eventually.
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      07-15-2022, 09:31 PM   #442
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Quote:
Originally Posted by stbm5 View Post
if all thats accurate then you should be losing. if the scale isn't showing a difference you may be trading muscle for fat right now. the only advice i'd give on diet would be to stop the snacking. snacking keeps insulin being released. insulin is a biological signal to store energy. also, weight loss typically isn't fast so being two weeks in isn't very long. a calorie deficit of 500/d will typically only result in 1lb per week. be patient, there hopefully comes a time when your metabolism will shift and the fast burning will be more efficient - if your body isn't used to burning fat it takes a little while for it to get going. eating is deceiving you might be getting more calories than you think - nuts for instance, one serving size of almonds is almost 200 calories...

one other rec: focus more on building muscle and less on the treadmill. if you must do a lot of cardio then do HIIT

Great advice. Listen to this ^
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      07-16-2022, 10:08 AM   #443
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Question about insulin as a signal to store energy.

If energy intake over a one month, or substantially long period, is equal to or slightly less than energy expended, does it matter what insulin is signaling?

If the body requests (demands) energy from the body, but insulin says, "Nein, it must be stored" then what happens?

Does the body not receive the energy which it needs, when in fact the energy is available in storage?

Does insulin override the body's need for energy?

Last edited by chassis; 07-16-2022 at 02:21 PM..
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      07-17-2022, 05:29 AM   #444
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Drink half litre of water before sleep.
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      07-25-2022, 09:38 AM   #445
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I'm starting a high protein diet (for me) today. While I'm pretty consistent with strength training/weight lifting, I noticed that my protein intake was lacking, so I'm trying to up it to at least 150g per day.

Just some basic research tells me that'll help me feel satiated on less calories, so it'll be easier to be in a slight calorie deficit while also getting ample protein to help with muscle growth.



All this being said, 150g per day isn't going to be an easy task for me. Today for example - here's my plan for meals:

8am Breakfast - Fried egg with guac and toast, and a cup of strawberry yogurt. Total calories: 360. Protein intake: 22g

11am Snack - String Cheese stick. Total calories: 80. Protein intake: 7g

12pm Workout - Leg Day

1pm Lunch - Hot dog in a bun topped with mustard, relish, peppers - Protein Bar - Protein Shake. Total calories: 668. Protein intake: 66g

5pm Dinner - Slice of deep dish pizza, bowl of mixed fruit. Total calories: 556. Protein intake: 26g

Totals for the day:
Total Calories: 1,664
Total Protein: 121g


This obviously needs some work. I need more in there to increase calorie and protein intake but I'm starting with this to see how things go. It already seems like a lot of food to me. Also I obviously won't be eating pizza and hotdogs daily... this is just what I have planned for today. There'll be days with some grilled chicken and veggies, steak and potatoes, etc.
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      07-25-2022, 09:59 AM   #446
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Quote:
Originally Posted by wtwo3 View Post
I'm starting a high protein diet (for me) today. While I'm pretty consistent with strength training/weight lifting, I noticed that my protein intake was lacking, so I'm trying to up it to at least 150g per day.

Just some basic research tells me that'll help me feel satiated on less calories, so it'll be easier to be in a slight calorie deficit while also getting ample protein to help with muscle growth.



All this being said, 150g per day isn't going to be an easy task for me. Today for example - here's my plan for meals:

8am Breakfast - Fried egg with guac and toast, and a cup of strawberry yogurt. Total calories: 360. Protein intake: 22g

11am Snack - String Cheese stick. Total calories: 80. Protein intake: 7g

12pm Workout - Leg Day

1pm Lunch - Hot dog in a bun topped with mustard, relish, peppers - Protein Bar - Protein Shake. Total calories: 668. Protein intake: 66g

5pm Dinner - Slice of deep dish pizza, bowl of mixed fruit. Total calories: 556. Protein intake: 26g

Totals for the day:
Total Calories: 1,664
Total Protein: 121g


This obviously needs some work. I need more in there to increase calorie and protein intake but I'm starting with this to see how things go. It already seems like a lot of food to me. Also I obviously won't be eating pizza and hotdogs daily... this is just what I have planned for today. There'll be days with some grilled chicken and veggies, steak and potatoes, etc.
Eggs are your friend when trying to get more protein in while keep the calories on the lower side. Like you had mentioned, hot dogs and pizza are typically not the best items when "dieting" lol. Though you can't make your meal plan so stringent that it is miserable to follow.

Long story short, you had a good start! Drinks lots of water!
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      07-25-2022, 07:19 PM   #447
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Quote:
Originally Posted by M5Rick View Post
Drink half litre of water before sleep.
"I tried to train harder than anyone else. Everyone trained hard in the day. So just before I went to sleep, I would drink a lot of water. Then I would have to get up in the middle of the night to pee. I'd get up, pee, and then sneak another hour of training in by myself. That was very stupid. It could hurt your health." (Yu Hai)
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      07-26-2022, 06:04 AM   #448
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Lol thats a hell of a "diet" plan ya got there
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      07-26-2022, 07:07 AM   #449
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I'm down 13.6 lbs this month, and it was pretty damn hard in the beginning, but it's getting easier. The withdrawals from sugar/caffeine lasted about 1.5 weeks, got hypoglycemic a few times (not fun), and just 2 days ago I wasn't counting down the minutes until I got to eat. It's a good place to be now.

My regimen:

-Less than a 5 hour eating window every day (usually about 3.5)
-Nothing to drink except water
-First meal is watermelon/cantaloupe/banana/nuts/peanut butter
-Second meal is any normal meal, I just can't have fast food
-No overt sweets at all (cookies/candy/cake/etc)
-I do a light work out 1 hour a day (35 minutes of weight training, 25 minutes of walking), and twice every other day (the second time is either half, 3/4 or full, depending on how I feel)

I wouldn't say I feel "better" all the time, just no highs and lows, and no afternoon sluggishness.

I'm 149 lbs at the moment (goal is 143), so 13 lbs is a LOT on me.

I figure I can get to my 20-lb loss goal in 40 days. We'll see.
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