[Ryguy29]

Quit sugar/ bread / milk / red meat/ potatoes , try n get the heart pumping daily / running every other day or so…🙏👍

[Accentu8]

Yoga With Adriene on YT. Yoga is one of the best things you can do for yourself. Still need an aerobic activity as well, but look up health benefits of yoga. It’s phenomenal for both physical and mental health.

Edit: also track your nutrition in My Fitness Pal

[Oldgixxer]

I disagree that potatoes (especially sweet potatoes) are harmful for weight loss,as they are an excellent source of complex carbohydrates (starchy carb) and,utilized in a proper fashion are a beneficial and a great source of energy in a non-keto/non-Atkins type diet. Sweet potatoes are also relatively low on the glycemic index which can also be beneficial to diabetics.

1st hand experience:
When I was younger and competed in amateur bodybuilding my pre-contest diet consisted of 6 meals(525-530cals per meal) every 3 hours broken down as follows totaling approx 3000cals:
-50g protein(plain grilled chicken breast)..........250cals
-50-60 complex carbs(plain sweet potato)........200cals
-15g fibrous carbs(8oz plain steamed broccoli....80cals
Total fat for those 3000cals=25-30g

Being strict and not deviating,along with 45mins of cardio(stationary bike/treadmill) allowed me to achieve my goal of single digit bodyfat in 16weeks. Basically I started dieting at 220lbs and would reach my goal of 175lbs in 16weeks.

I still follow that type of nutrition and I'll be 54 this month and hover around 10% BF year round by maintaining and eating properly.
I felt I needed to include details in my original statement that potatoes are beneficial for weight loss if used properly

[chassis]

Oldgixxer what is your target daily caloric intake for weight maintenance?

[Oldgixxer]

Originally Posted by chassis

Oldgixxer what is your target daily caloric intake for weight maintenance?

Normally I still train 5-6 days a week so my caloric intake varies between 3500-4000cals a day(basically the same as above w a few protein shakes substituted for the whole food meals). I stay on a "clean bulk" year round however I will put myself in a caloric deficit on the weekends or a random day of the week and reduce the cals about 500-1000(simply eliminate 1-2 meals).

If I'm taking a break from training then I'll drop to 2000cals(which I think was what you asked?) and keep an eye on my ab's,if they start to fade I'll drop cals a few hundred at a time til I tighten back up.

[xander_g]

Hire someone to build you a nutrition plan so you're clear on what you can't and can't have. Hire a personal trainer, minimum twice a week, followed by 30 min of cardio - target heart rate 125-135. Do meal-prep based on above nutrition plan, if not able, hire someone. Also if able, find someone to go to the gym with you to keep yourself accountable. Bonus, if you can cut dairy, processed sugar, and quit smoking.

Personal note, I have back injuries so it's a challenge for me. My motto is has been that I can't out-train a poor diet and food is now fuel and a lifestyle choice. I still go out and have a meal but I pay attention to what I order. That 5 minutes of chewing/taste will result in hours of regret. For me it's 80% diet and 20% exercise.

I'm 39, smoked a pack a day since the age of 15 and lived a generally unhealthy lifestyle which resulted in back injuries and me weighing 255lbs. No longer smoke or drink, made some lifestyle choices and currently down to 222lbs in about 6-7 months, target weight is 209 @ 15% bodyfat. Weight training 5 days a week following each session with 30min cardio.

Commit and be accountable to yourself. You'll feel, look and perform better in every area of your life. You can do it.

[King_Leonard]

To be honest, I was in the best shape of my life when I used to smoked cigarettes.

[M4Tejas]

Fist full of protein, broccoli, good greens. Fish, white meat chicken. Turkey Burgers (Wal-Mart Butterball). No fried etc. Cheat meal once a week. Get a full physical with your PCP and have your PCP check for any heart abnormalities. (EEG/EKG) 45 minutes cardio daily is what I do. I have Stage IV NHL. It is "watch and wait". Pushing 66. I quit drinking. NO beer.

Sold out Walmart - https://www.walmart.com/ip/Butterbal...0&from=/search

In Stock Walmart - https://www.walmart.com/ip/Butterbal...e&athbdg=L1300

[domacuratl]

I highly recommend for anyone who is serious about losing weight, getting in shape and metabolically get their health in good standing; Keto or Carnivore would be the best two diets. I for one currently am doing Keto. I have recomp my body literally and I am in the best shape of my life. I plan on getting even more leaner and more muscular for my 44th birthday. When it comes to diets I've tried all kinds including vegan which had me at my weakest and quite possible the worst diet of all IMHO due to the B12 vitamin deficiency by totally cutting out animal products. Since being on keto my energy levels are great, I feel strong and blood panels are good. I am uploading 2 years of my bodpod results to prove I am living proof this diet works and also an example of what my dinner meal look like. Now I will admit as for the Keto diet I don't follow it to a "T" when it comes to the ratios of fats, carbs and proteins. I eat lots of protein more like a full plate of meat and a plate of salad with 2 eggs and cheese. I also do intermediate fasting 16 in total and have a 8 hour eating window. I only eat twice a day on most days sometimes I eat 3 meals if my body is demanding me to if I have been crushing it in the gym.

[Oldgixxer]

Originally Posted by domacuratl

I highly recommend for anyone who is serious about losing weight, getting in shape and metabolically get their health in good standing; Keto or Carnivore would be the best two diets. I for one currently am doing Keto. I have recomp my body literally and I am in the best shape of my life. I plan on getting even more leaner and more muscular for my 44th birthday. When it comes to diets I've tried all kinds including vegan which had me at my weakest and quite possible the worst diet of all IMHO due to the B12 vitamin deficiency by totally cutting out animal products. Since being on keto my energy levels are great, I feel strong and blood panels are good. I am uploading 2 years of my bopod results to prove I am living proof this diet works and also an example of what my dinner meal look like. Now I will admit as for the Keto diet I don't follow it to a "T" when it comes to the ratios of fats, carbs and proteins. I eat lots of protein more like a full plate of meat and a plate of salad with 2 eggs and cheese. I also do intermediate fasting 16 in total and have a 8 hour eating window. I only eat twice a day on most days sometimes I eat 3 meals if my body is demanding me to if I have been crushing it in the gym.

So you're at 9.6% BF? Post up a pic of your ab's please

[domacuratl]

Originally Posted by Oldgixxer

So you're at 9.6% BF? Post up a pic of your ab's please

I'm at 11% percent body fat. The changed was in body fat percentage 20.5 to 11.0 is -9.6%. The pic was taken that morning of the bodpod test.

[Oldgixxer]

Got it,my maths suck.
Look nice an lean,good for you the hard work paid off

[domacuratl]

Originally Posted by Oldgixxer

Got it,my maths suck.
Look nice an lean,good for you the hard work paid off

Thanks I appreciate it! It been a struggling what seems to be my whole life into figuring things out when it comes to nutrition, diet and training. I'm a healthcare provider and my purpose in life is helping others out and I am here to pay it forward.

[chassis]

Originally Posted by domacuratl

I highly recommend for anyone who is serious about losing weight, getting in shape and metabolically get their health in good standing; Keto or Carnivore would be the best two diets. I for one currently am doing Keto. I have recomp my body literally and I am in the best shape of my life. I plan on getting even more leaner and more muscular for my 44th birthday. When it comes to diets I've tried all kinds including vegan which had me at my weakest and quite possible the worst diet of all IMHO due to the B12 vitamin deficiency by totally cutting out animal products. Since being on keto my energy levels are great, I feel strong and blood panels are good. I am uploading 2 years of my bodpod results to prove I am living proof this diet works and also an example of what my dinner meal look like. Now I will admit as for the Keto diet I don't follow it to a "T" when it comes to the ratios of fats, carbs and proteins. I eat lots of protein more like a full plate of meat and a plate of salad with 2 eggs and cheese. I also do intermediate fasting 16 in total and have a 8 hour eating window. I only eat twice a day on most days sometimes I eat 3 meals if my body is demanding me to if I have been crushing it in the gym.

Thanks for posting numbers, not everyone does that.

What is your target daily caloric intake? Or total weekly caloric intake if you don't have a daily number. Thanks.

[domacuratl]

Originally Posted by chassis

Thanks for posting numbers, not everyone does that.

What is your target daily caloric intake? Or total weekly caloric intake if you don't have a daily number. Thanks.

To be brutally honest I don't count calories. In my personally opinion when eating whole foods and not eating process or ultra process foods it is extremely hard to overeat. People who eat carbs like bread, rice, noodles and potatoes, etc. it is very easy to overeat because they cause a high blood sugar spike in the human body and in turn will not keep you feeling full for long. If you think about when you eat Chinese or Japanese food; 3 hours later your hungry again. If you eliminate foods that cause high blood sugar spikes it can also help heal the human body from the inside metabolically. To caveat on that if you think about people who have cancer their ultimate goal with nutrition is to starve the cancer of sugar because cancer can only thrive off of sugar. I think a diet filled with any type of animal products like meats, eggs, cheese, vegetables, fats and a small amount of fruits. Fats in the human diet is essential because it help with moving nutrients around in the human body and also keeps hormones stable. I myself have been digging down this rabbit whole on nutrition and found the American diet is extremely horrible. So many people nowadays are overweight, have diabetes, blood pressure and heart problems. From personal experience my mother has cured herself of type 2 diabetes and lost over 60 pounds. She eats just like me now but of course in smaller portions; I practically eat double the food she eats. My diet is a hybrid approach of carnivore and keto. I will admit carnivore diet people on the internet have an extreme approach and for some people it is an ideal diet for people with autoimmune disease, but IMHO I think Keto is a great place to start for majority of people and it can be adjusted from there depending on long term goals.

Currently an example day of eating for me when coming off a 16 hour fast with an 8-hour eating window. Lunch: 14-16+ ounces of meat with a can of green beans. Sometimes I could have 3 pieces of chicken like 2 thighs and a leg with a salad. If it is a weight training day, I would eat a banana 1 hour before going to the gym. Dinner: A plate full of meat and a plate of salad.

Eating meat is the main stable in my diet because that is what will keep me feeling full and satisfied.

In the end eat to get full!

[chassis]

Thanks.

Using the pound of meat for lunch and plate of meat for dinner example.

2lbs boneless skinless chicken is approx 1600 calories
1 can green beans is approx 25 calories
“Salad” let’s say 500 calories with nuts, cheese and oil

A bit more than 2100 calories. Seems quite low. Even more so given your current weight and build. Is this low caloric intake when you are cutting?

[domacuratl]

Originally Posted by chassis

Thanks.

Using the pound of meat for lunch and plate of meat for dinner example.

2lbs boneless skinless chicken is approx 1600 calories
1 can green beans is approx 25 calories
“Salad” let’s say 500 calories with nuts, cheese and oil

A bit more than 2100 calories. Seems quite low. Even more so given your current weight and build. Is this low caloric intake when you are cutting?

Great calculations. Currently I am not intentional trying to keep my caloric intake low and not in a cut. As for the chicken I eat tend to eat it with the skin so you can add maybe another 500-1000 calories if I am eating maybe closer to 2.5 pounds of meat a day. I do not avoid fats in my diet.

[xander_g]

Originally Posted by domacuratl

I highly recommend for anyone who is serious about losing weight, getting in shape and metabolically get their health in good standing; Keto or Carnivore would be the best two diets. I for one currently am doing Keto. I have recomp my body literally and I am in the best shape of my life. I plan on getting even more leaner and more muscular for my 44th birthday. When it comes to diets I've tried all kinds including vegan which had me at my weakest and quite possible the worst diet of all IMHO due to the B12 vitamin deficiency by totally cutting out animal products. Since being on keto my energy levels are great, I feel strong and blood panels are good. I am uploading 2 years of my bodpod results to prove I am living proof this diet works and also an example of what my dinner meal look like. Now I will admit as for the Keto diet I don't follow it to a "T" when it comes to the ratios of fats, carbs and proteins. I eat lots of protein more like a full plate of meat and a plate of salad with 2 eggs and cheese. I also do intermediate fasting 16 in total and have a 8 hour eating window. I only eat twice a day on most days sometimes I eat 3 meals if my body is demanding me to if I have been crushing it in the gym.

Grreat recomp,

even with minor adjustments I still need to run a caloric deficit for the next 2-3 months until body fat % comes down a bit more. I'm still not able to exercise as much as i'd like due to back injuries so I've been spending more time on core and lower body.

[chassis]

Originally Posted by domacuratl

Great calculations. Currently I am not intentional trying to keep my caloric intake low and not in a cut. As for the chicken I eat tend to eat it with the skin so you can add maybe another 500-1000 calories if I am eating maybe closer to 2.5 pounds of meat a day. I do not avoid fats in my diet.

So roughly 3000 calories per day, not cutting or gaining?

[domacuratl]

Originally Posted by xander_g

Grreat recomp,

even with minor adjustments I still need to run a caloric deficit for the next 2-3 months until body fat % comes down a bit more. I'm still not able to exercise as much as i'd like due to back injuries so I've been spending more time on core and lower body.

Thanks man I appreciate the compliment! It's definitely have taken a lot of time and consistency. I'm sure overtime you will get to your goals and I totally understand training around injuries even it is or is not part of the process of getting in shape. Stay focus!

[domacuratl]

Originally Posted by chassis

So roughly 3000 calories per day, not cutting or gaining?

Yeah, that sounds about right. I would say I am focusing on maintaining or recomping my body at the moment. Maybe once, twice but no more than three times a week I might eat 3 meals but most weeks I eat 2 meals. I will have a banana 1 hour before my gym workouts and even on the days I don’t workout I will eat a banana around the same time. Just to make sure my work outs don’t suffer from low glycogen levels. Sometimes for whatever reason my body will go in overdrive, and I refuse to go to bed hungry. In that case, I will eat some meat before going to bed and on the weekends if I work out fasted and it's really early in the morning; 3 meals most likely would be consume that day but not all the time. So, I will say 3000 calories could be a good ballpark per day. My focus to my diet is eating lots of meat, whole foods, no supplementation of any type, intermediate fasting and listen to my body.

[TNTMYM3]

Some good info here for sure! I am also back on the weight loss cycle and am simply increasing my gym activity related to my metabolism and decreasing calories 500 below base metabolic rate. Seems my body has changed over the years and my bmr dropped to below 2000 cal per day so I am staying within 1500 - 1700 cal while increasing metabolism using high intensity training principles. Some very helpful info here in this thread and I wish you the best of discipline on your journey. Some useful strategies I learned over the years below:

Early morning cup of black coffee followed by 15 minutes of cardio boosts metabolism all day.
Starchy carbs after workouts, complex carbs before workouts, fibrous carbs (grains or greens) at night
Alcohol issooooo bad
10 Almonds, 1 slice avocado, 1 teaspoon natty peanut butter, fish oils are all good fats to include

Oh yea, Ozempic works so far 15lb dropped in 6 weeks no cravings or side effects on low .25mg dose.

Good luck man!