Weight loss basics?

Eliminate sugar (natural from fruit is OK)
Eliminate alcohol (drink more water)
Eliminate fast food (once every 1-2 wks max but will only slow progress)
Eliminate all processed food / additives (i.e coffee sweeteners)
Eliminate diet & sugar free energy drinks
Reduce caloric intake if you're already overreacting (if you don't know, you probably are)
Improve diet (like others have mentioned - lean meats, green veggies, lots of fruits, hearty grains)
Continue lifting
Lots of QUALITY, sustained cardio (30 min, 2-3x a week minimum) - use apps and/or a fitness watch to track steps / calories burned

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237, I'm looking pretty good, I'll snap a couple pics later

edit: All my clothes are ill-fitting now, I'll probably buy an outfit or 2 for going out but not fully restock until I'm at my end weight.

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Shot today (237 pounds)

Hard to get a good shot with current clothes, that cut-off is practicly down to my knees untucked at this point

edit: I think my goal is about 20 more pounds at this point

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I've got a fair amount of belly fat left.

Is there a solid method to figuring out what I need to lose (IE what body fat percentage?)

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You really need to clean your mirror, and the door. If the rest of your bathroom is that filthy, women will have serious reservations about exposing their bare ass there or anywhere else in your place.

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(09-16-2018 07:13 PM)porscheguy Wrote:  You really need to clean your mirror, and the door. If the rest of your bathroom is that filthy, women will have serious reservations about exposing their bare ass there or anywhere else in your place.

It's not (clean toilet, no trash on floor, did floor spray last week) but yeah good point

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5 more lost 232

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Is there any consensus on coffee and how it affects weight loss (or gain?). I've seen conflicting stories.

The reason I ask, is that I drink a lot of it. 6 or 7 cups of instant a day. Just cheap household instant brands, not the strong stuff. I take it with milk, no sugar.

I've figured that if it has a positive effect on losing weight, then I'll just continue as normal, but if it's an easy win to just quit and replace with water then I could try that. I say 'try' cos quitting coffee is something I've never managed to do yet.

Just typing this out makes me realise how little actual water (on it's own) I drink. It's all from coffee.

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(10-10-2018 08:29 AM)Richard Turpin Wrote:  Is there any consensus on coffee and how it affects weight loss (or gain?). I've seen conflicting stories.

The reason I ask, is that I drink a lot of it. 6 or 7 cups of instant a day. Just cheap household instant brands, not the strong stuff. I take it with milk, no sugar.

I've figured that if it has a positive effect on losing weight, then I'll just continue as normal, but if it's an easy win to just quit and replace with water then I could try that. I say 'try' cos quitting coffee is something I've never managed to do yet.

Just typing this out makes me realise how little actual water (on it's own) I drink. It's all from coffee.

Just remove the milk and you'll be fine.

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228.

I was stuck at 232-234 so I tightened up my diet and added 2-3 long walks a day to my normal routine (lift 3 days a week, bike rides when the weather doesn't suck.) Started this maybe 2 weeks ago so looking to enter a new phase to get down to 210 or so.

I'm also done with physical therapy, still doing it at home with bands every day. Shoulder injuries (sprained both) 90% better so added bench, rows, curls back to lifts. Still not looking to deadlift or shoulder press etc for a few more weeks.

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283



228



Much more dramatic shirtless. 20-25 to go

edit: Yes my bathroom was disgusting in the first 2

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Been doing RFL since Sunday night.

About 700-800 calories per day coming from Protein shakes, taking a multi vitamin and fish oil. Around 50 grams of carbs per day and almost no fat.

Down 4-5 lbs already but most of that is water weight, I plan on doing this for 3 weeks and hope to lose 10lbs of fat.

I'm going to switch from working out 5-6 days a week to 3 or 4 and eliminate cardio except for a 10-15 minute warmup.

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(10-17-2018 01:52 PM)Sidney Crosby Wrote:  Been doing RFL since Sunday night.

About 700-800 calories per day coming from Protein shakes, taking a multi vitamin and fish oil. Around 50 grams of carbs per day and almost no fat.

Down 4-5 lbs already but most of that is water weight, I plan on doing this for 3 weeks and hope to lose 10lbs of fat.

I'm going to switch from working out 5-6 days a week to 3 or 4 and eliminate cardio except for a 10-15 minute warmup.

Sidney I also find cardio makes dieting harder. I'll ride a bike or play basketball because they are fun, but I am just doing long walks (maybe 3 miles a day) which burn calories but don't have me feel like I'm starving.

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Long time since last update, down to 224.

I've been doing fasting half the days about, limiting junk food to once a week or less, doing tons of pushups at work, going hard in the gym every other day

Since my last post i had a shit December gainef a few (back over 230) but I'm going in again.

Side note: original pant size 48
Currently 38

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Also LOTS more smiles from girls going about the day and such because I look much better/healthier

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That’s some badass progress man. I remember seeing this thread when you first made it. Congrats on your achievements!

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Arms looking jacked, vascular



Torso needs some work, there's some fat and possibly extra skin. I'm going to be doing more intermittent fasting days, I think I need to drop another 10-15 pounds.

That loose ass gym cut-off makes me look bigger I've been wearing much tighter clothes day to day.

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GD, good shit man. You really took this goal by the horns.

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(02-23-2019 12:36 AM)Fortis Wrote:  GD, good shit man. You really took this goal by the horns.

Yeah my life has changed thanks to all the advice (shoutout to
Dulceácido
For the initial easy to follow plan he gave me)

This forum has a lot to offer when you leave black pilled EE section.

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(09-09-2018 09:40 PM)Gmac Wrote:  Eliminate sugar (natural from fruit is OK)
Eliminate alcohol (drink more water)
Eliminate fast food (once every 1-2 wks max but will only slow progress)
Eliminate all processed food / additives (i.e coffee sweeteners)
Eliminate diet & sugar free energy drinks
Reduce caloric intake if you're already overreacting (if you don't know, you probably are)
Improve diet (like others have mentioned - lean meats, green veggies, lots of fruits, hearty grains)
Continue lifting
Lots of QUALITY, sustained cardio (30 min, 2-3x a week minimum) - use apps and/or a fitness watch to track steps / calories burned

This seems extreme for many who consume all the above asked to eliminate daily, but take it from someone who eliminated fast food for 70 days while working out with a personal trainer, it was the best decision ever. I was never one to keep track of how many times I ate fast food, but going without it for 2 months while increasing my cardio and increasing my water intake helped flush out toxins and drop pounds. I am over 2 months into this 3 month process and already dropped my BF% 5 points.

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Drinking a lot of water definitely helps you stop overeating.

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A simple but effective diet

I needed to lose weight and I wanted to construct a simple diet. This may be useful to someone who wants to lose some weight with a relatively short term diet.

I lost 15.2 pounds in 26 days for an average of .58 pounds per day.

The diet consists of two meals: a breakfast and a dinner.

The breakfast consists of two eggs, two or three slices of turkey meat, and a glass of milk. The dinner consists of microwave dinners that you can buy in the store. I prepared the two eggs as an omelet. What I found was that the egg breakfast was enough to make me full for the entire day until dinner time. The fat in the eggs is enough to provide satiety, i.e. the sense of fullness.

The advantage of the microwave dinners is simplicity: there is a complete dinner and the calories are printed on the box. I slightly modified the above by adding some cottage cheese to dinners, and a 100 calorie snack.

In addition, I would fill a jug with water and add lemon juice to the water for flavoring. I could freely drink water throughout the day. I consumed an average of 1058 calories per day.

Here is the diet:

breakfast: Two eggs prepared as omelets, or sunny side up. Two slices low fat meat and glass
of milk.

Dinner: Microwave dinners

Water: Add lemon juice to jug and put in refrigerator. Drink throughout day.


Approximate values:
Low fat milk: 80 calories
Two eggs 195 calories
Slice of low fat turkey: 20 calories
Microwave dinners: 350 - 900 calories depending on dinner.

To prepare the omelet, lightly heat a pan. I used a 12 inch, non stick frying pan. I coated it with a zero calorie butter spray. Use low heat. Break the two eggs into a bowl, add pepper, and beat with a whisk until fully mixed. I didn't add salt, because salt adds water weight and it is not needed. Pour the mixture into the pan. Slowly cook. When it becomes firm, add ingredients (meat, onions, peppers) to one side, and fold over.

Here is record of weight loss.

   

I kept a diary of calories consumed per day. The average calories per day consumed was 1058 calories. You can modify this diet with your own calorie counting.

   

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Sherman, what is your height, weight (for the 1000 calorie diet?)

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(02-25-2019 05:54 AM)godfather dust Wrote:  Sherman, what is your height, weight (for the 1000 calorie diet?)

Height is irrelevant. My weight is shown on the first image. What is important is how many calories you consume during a day, which is related to your metabolism and activity. I exercise regularly and lift weights so that will burn more calories. From my weight loss data, I estimated that I was burning about 3036 calories a day. If you are sedentary and don't exercise, you will burn less. However, a 1000 calorie diet is so low, I think anyone could lose weight on it.

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Yeah, I saw it was 164. I asked because I'm finding around 1600 calories to be a good spot for rapid weight loss but I'm quite a bit heavier to start with.

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