Weight Reduction!...On yourself.

[spcmafia]

Kind of a TIL, and I think I already mentioned it, but I'm finding out that you can make everything right as far as diet and workout programs. But apart from taking care of your physical health, is most important to check your mental health. Remember that you are NOT your thoughts, your thoughts, as they may be intrusive, do not define you, all it counts is what we do.

[weederr33]

Did the Army Combat Fitness Test this morning with the troops. Despite getting only 4 hrs of sleep, I did pretty well in the areas I wanted. Hit 280 pretty easily on the 3 rep max deadlift. Probably could have done 300. For my sprint-drag-carry I beat my old time of 2:15 at 2:01. However, my legs and lungs were wrecked, which made the proceeding 2 mile run the worlds longest 2 miles.

[spcmafia]

Originally Posted by weederr33

Did the Army Combat Fitness Test this morning with the troops. Despite getting only 4 hrs of sleep, I did pretty well in the areas I wanted. Hit 280 pretty easily on the 3 rep max deadlift. Probably could have done 300. For my sprint-drag-carry I beat my old time of 2:15 at 2:01. However, my legs and lungs were wrecked, which made the proceeding 2 mile run the worlds longest 2 miles.

Yeah the sprint drag carry destroys your legs. The ACFT is more of a leg workout more than anything.

I remember we had an E-3 that had never passed a single APFT, hence why after 5 years we was still an E-3, retention really hurts so they try to keep even the biggest shitbags. Anyways, before I left, we did a fielding ACFT, and it was said on Private News Network, that if you 'passed" that one, you would be considered a PASS on the APFT. So our private munchies went all out, reached the minimum on each stage, and passed the run with the extended 21 minutes.

Turns out he was technically a pass, but because some PT studs didn't do as good, top ranks decided to keep it unofficial and if you passed, attaboy!! But it didn't count lol.

I believe the failed the next scheduled APFT and was barred from re-enlistment.

[weederr33]

Originally Posted by spcmafia

Yeah the sprint drag carry destroys your legs. The ACFT is more of a leg workout more than anything.

I remember we had an E-3 that had never passed a single APFT, hence why after 5 years we was still an E-3, retention really hurts so they try to keep even the biggest shitbags. Anyways, before I left, we did a fielding ACFT, and it was said on Private News Network, that if you 'passed" that one, you would be considered a PASS on the APFT. So our private munchies went all out, reached the minimum on each stage, and passed the run with the extended 21 minutes.

Turns out he was technically a pass, but because some PT studs didn't do as good, top ranks decided to keep it unofficial and if you passed, attaboy!! But it didn't count lol.

I believe the failed the next scheduled APFT and was barred from re-enlistment.

Yeah from my understanding, it's easy to pass, but hard to max. Though we had a few guys damn near max the sprint drag carry. However, they flunked out cuz one nearly passed out and the other two literally could not move or do much else other than rest. So they missed the 2 mile run. I did it, but since I'm a contractor my times don't really count. So I got like 25 min lulz.

[spcmafia]

Originally Posted by weederr33

Yeah from my understanding, it's easy to pass, but hard to max. Though we had a few guys damn near max the sprint drag carry. However, they flunked out cuz one nearly passed out and the other two literally could not move or do much else other than rest. So they missed the 2 mile run. I did it, but since I'm a contractor my times don't really count. So I got like 25 min lulz.

I didn't take the ACFT seriously at all when I did it, I was about to get out anyways so I did the bare minimum in all the events. But after the 2 miles run, the next few days I felt like dogsht. Couldn't feel my legs.

[86TOYO2k17]

Originally Posted by spcmafia

Lol I know, I know. Perfect scenario would be to track my macros and what not and measure food intake. But last time I did that I ended up hating it.


Sent from my iPhone using Tapatalk

A method that works for some, once you have figured out your caloric needs / macro distribution.
Divide that number by the number of meals you will eat and then just hit those numbers per meal, no continuous running log needed.

IE 60fat 300carb 150protein divided by 5 meals,

12f 60c 30p per meal. if you hit within +/- 5% of those numbers per meal you don't need to have a running daily log as by meal 5 you will be at your goal. Other methods of breaking it down if you wanted to hit all fat in 4 meals then no fat meal 5 or something you can play around with what works best for you. if you like to snack at night keep fat and or carb lower during the day to have flexibility at night.

Another method is narrowing down to a few select meals, knowing and memorizing those macro/caloric distributions, and then slowly over time expand and add more.

But if you have a set of say 6 meals you know the exact nutrient profile of and don't need to look up things and calculate every time will make hitting your numbers for the day easier, over time you slowly add and expand your "recipe book"

Meal prepping is very beneficial and can make things easier if you essentially plan and prep most of your meals for the week you can avoid needing to do daily tracking as well.

I basically eat the same thing everyday M-F then weekends I am a more intuitive and flexible with my eating. I like to enjoy eating out with the family and not being so strict.

my typical M-F daily meal/s

meal 1
3 eggs, 4oz 93/7 ground turkey, 1/4th of a red bell pepper, 1/4th of a yellow onion, 1/2 of a scallion + 3 pieces of sourdough bread (iirc 51carbs from bread for reference)

meal 2
8oz 93/7 ground beef, 3oz spinach, 5 baby carrots, .5 oz olive, 1 cup cooked jasmine rice

meal 3
3 eggs, 4oz 93/7 ground turkey, 1/4th of a red bell pepper, 1/4th of a onion, 1/2 of a scallion + 1 cup cooked jasmine rice

post workout
30g protein shake

meal 4
8oz 93/7 ground beef, 3oz spinach, 5 baby carrots, .5 oz olive + large bowl of cereal (Nature's Path EnviroKidz Organic Leapin Lemurs Cereal is my go to)

snack
depending on my goals and level of adherence if I eat random snacks it would be at this point, typically something like chex mix and/or fruit. This is the main things I change up or eliminate but also struggle with if I want to gain/lose weight.

pre bed
30g protein shake

I meal prep half a week at once, so 2 meal prep sessions a week. Then don't need to think or plan my diet M-F at work.

Weekends I eat more intuitive, eat more cheat meals and relaxed, but I know how to keep a balance, often times I will eat a small breakfast then not eat for like 8hours then binge eat to my hearts content at night knowing I need to in order to hit my caloric needs for the day. Nothing like eating 2 large double meat burritos and some cookies in one meal and then passing out , but knowing my calories / nutrients for the day where still pretty on point.

I have been able to develop/maintain my physique at this point with practically zero effort.

You will get better overtime at eating, initially calculating and looking at all nutrition labels can be tedious but after a while its second nature or you eventually have it memorized.

Finding ways to make things easier is key, even if the path is slower, the easier it is to adhere to the more likely you will succeed. Slow and steady.
If you love eating certain foods continue to do so, just plan it out into your diet. Moderation and portion control, planning and preparing.

[spcmafia]

Originally Posted by 86TOYO2k17

A method that works for some, once you have figured out your caloric needs / macro distribution.
Divide that number by the number of meals you will eat and then just hit those numbers per meal, no continuous running log needed.

IE 60fat 300carb 150protein divided by 5 meals,

12f 60c 30p per meal. if you hit within +/- 5% of those numbers per meal you don't need to have a running daily log as by meal 5 you will be at your goal. Other methods of breaking it down if you wanted to hit all fat in 4 meals then no fat meal 5 or something you can play around with what works best for you. if you like to snack at night keep fat and or carb lower during the day to have flexibility at night.

Another method is narrowing down to a few select meals, knowing and memorizing those macro/caloric distributions, and then slowly over time expand and add more.

But if you have a set of say 6 meals you know the exact nutrient profile of and don't need to look up things and calculate every time will make hitting your numbers for the day easier, over time you slowly add and expand your "recipe book"

Meal prepping is very beneficial and can make things easier if you essentially plan and prep most of your meals for the week you can avoid needing to do daily tracking as well.

I basically eat the same thing everyday M-F then weekends I am a more intuitive and flexible with my eating. I like to enjoy eating out with the family and not being so strict.

my typical M-F daily meal/s

meal 1
3 eggs, 4oz 93/7 ground turkey, 1/4th of a red bell pepper, 1/4th of a yellow onion, 1/2 of a scallion + 3 pieces of sourdough bread (iirc 51carbs from bread for reference)

meal 2
8oz 93/7 ground beef, 3oz spinach, 5 baby carrots, .5 oz olive, 1 cup cooked jasmine rice

meal 3
3 eggs, 4oz 93/7 ground turkey, 1/4th of a red bell pepper, 1/4th of a onion, 1/2 of a scallion + 1 cup cooked jasmine rice

post workout
30g protein shake

meal 4
8oz 93/7 ground beef, 3oz spinach, 5 baby carrots, .5 oz olive + large bowl of cereal (Nature's Path EnviroKidz Organic Leapin Lemurs Cereal is my go to)

snack
depending on my goals and level of adherence if I eat random snacks it would be at this point, typically something like chex mix and/or fruit. This is the main things I change up or eliminate but also struggle with if I want to gain/lose weight.

pre bed
30g protein shake

I meal prep half a week at once, so 2 meal prep sessions a week. Then don't need to think or plan my diet M-F at work.

Weekends I eat more intuitive, eat more cheat meals and relaxed, but I know how to keep a balance, often times I will eat a small breakfast then not eat for like 8hours then binge eat to my hearts content at night knowing I need to in order to hit my caloric needs for the day. Nothing like eating 2 large double meat burritos and some cookies in one meal and then passing out , but knowing my calories / nutrients for the day where still pretty on point.

I have been able to develop/maintain my physique at this point with practically zero effort.

You will get better overtime at eating, initially calculating and looking at all nutrition labels can be tedious but after a while its second nature or you eventually have it memorized.

Finding ways to make things easier is key, even if the path is slower, the easier it is to adhere to the more likely you will succeed. Slow and steady.
If you love eating certain foods continue to do so, just plan it out into your diet. Moderation and portion control, planning and preparing.

I used to track my macros/ caloric needs a few years ago using the myfitnessoal app. It was great, and the results were evident fairly quick. I have to admit it took planning and good time distribution to plan all my meals.

What I failed on was commitment at the time, I was working 11 hour work days at a car rental place so the day way pretty hectic, very little time to workout after the workday.

I believe that due to my new work habits I should probably get back on doing that since my day is very sedentary.

It will probably get some time getting used to, is rather stressing at times when I don't fulfill a goal or overdo it, the hardest one was fiber intake and protein.

[86TOYO2k17]

Originally Posted by spcmafia

I used to track my macros/ caloric needs a few years ago using the myfitnessoal app. It was great, and the results were evident fairly quick. I have to admit it took planning and good time distribution to plan all my meals.

What I failed on was commitment at the time, I was working 11 hour work days at a car rental place so the day way pretty hectic, very little time to workout after the workday.

I believe that due to my new work habits I should probably get back on doing that since my day is very sedentary.

It will probably get some time getting used to, is rather stressing at times when I don't fulfill a goal or overdo it, the hardest one was fiber intake and protein.

meal prepping, especially for your proteins and fats and adding some micros/veggies wouldn't be bad.

If you got a bunch of containers of cooked meats/veggies ready to go at all times, and then you just need to grab some carbs to complete the meal, it becomes a lot easier.
if you have the money plenty of meal prepping companies, or meat prepping companies that can take care of this portion for you.

when you have nothing easily on hand especially for good protein sources and your hungry wanting to eat but too lazy to cook up some meat, you turn to quick fast options which are harder to track and usually not as optimal at fitting into your daily macros/calories.

Personally I don't track or have a specific goal for fiber, I just monitor the frequency and consistency of my bowel movements and adjust fiber intake accordingly. if you eat a decent amount of veggies and some quality carb sources it'll probably regulate itself, plenty of good cereals that are high in fiber if you really wanted to add in some more.

[weederr33]

I feel the need to do a PSA on this: Range of Motion is important

[spcmafia]

Still working on my weight. Seems to be pretty reluctant to go down, but I have noticed more muscle mass, which is good since some clothes are fitting better and better. Maybe I can't fully go back to 185-190 lbs. But at least the 200 Lbs could be mostly muscle. So I guess my main focus should be reducing Body Fat % for the moment. I am getting better when it comes to carb consumption.

[weederr33]

Originally Posted by spcmafia

Still working on my weight. Seems to be pretty reluctant to go down, but I have noticed more muscle mass, which is good since some clothes are fitting better and better. Maybe I can't fully go back to 185-190 lbs. But at least the 200 Lbs could be mostly muscle. So I guess my main focus should be reducing Body Fat % for the moment. I am getting better when it comes to carb consumption.

Yes, focus on body fat and worry far less on overall weight.

[weederr33]

Food for thought:

[Lantanafrs2]

On labels I look at sodium mainly. Especially when I'm buying a sandwich or something to take the edge off.

[weederr33]

Since sleep and recovery are important to weight loss and overall performance enhancement, this is good info: