Weight Reduction!...On yourself.

[weederr33]

Spent the last two weeks cutting with ample lifting and cardio and it's paying off! Minimal sweets; especially compared to 3-6 months ago where I'd chow down on garbage daily. Today I went for a hike up the mountain. Got to the turn around point and then found myself jogging back. While in combat boots. With a small ruck. Even after the 4.5mi walk/run, I still had the desire to keep going! Though as soon as I got in my car and drove home, the noodle legs kicked in, so maybe I couldn't have.

In total, I burned about 893 kcals and ran at an average altitude of 4230 ft. So not too terribly hard. Still, it's been nice to be extra motivated the last few weeks, even though I find myself irritable from cutting sometimes. Next week I'll return to a normal eating schedule and focus on hypertrophy and interval training to shed a few extra pounds before Christmas!

[Frost]

I've lost 30lbs since April after hitting a high of 228lbs at 5'10". Strictly by walking and counting calories, I'm now floating around 195-196. Trying to shave off another 10 lbs and be a healthier 180lbs but I suspect in my losses I probably shaved off muscle mass. Time to hit the weights I suppose.

[weederr33]

Originally Posted by Frost

I've lost 30lbs since April after hitting a high of 228lbs at 5'10". Strictly by walking and counting calories, I'm now floating around 195-196. Trying to shave off another 10 lbs and be a healthier 180lbs but I suspect in my losses I probably shaved off muscle mass. Time to hit the weights I suppose.

Absolutely.

[Cephas]

It is always time to hit the weights.

[NoHaveMSG]

I have been back at the gym for a few weeks now. Working in slowly as in the past I have overdone it too early. It is really tough as I am trying to not do too much weight and just put in a lot of reps. My gym partner just wants to do cardio though and I feel obligated to workout with her so I have been showing up early to get in more time lifting.

[NoHaveMSG]

Weights not coming off, which really isn't much of a concern, but I am feeling better and getting into the routine again and 4am feels like it comes later. 3 days a week has turned into 4. I really had to back down with a couple things like squats though as my hip was starting to bother me again.

[spcmafia]

Originally Posted by NoHaveMSG

Weights not coming off, which really isn't much of a concern, but I am feeling better and getting into the routine again and 4am feels like it comes later. 3 days a week has turned into 4. I really had to back down with a couple things like squats though as my hip was starting to bother me again.

It is the same for me, I cut back on a lot of things but my weight has been the same for a little. Whatever fat I have is just getting replaced with muscle. Shirts and pants do feel slimmer. The cold does make me a little more sluggish to go to the gym because all I want to do is go home and rest/stay warm.

[weederr33]

Got my first lift in in over a week. The last 3 weeks we've had block leave for the holidays followed by a 4-day weekend, followed by our gym being closed for the week due to COVID cases. So consistency with exercise has been abysmal. I don't have a normal gym membership since I have a free one on Post.

I finally got over being sick and it felt so good to lift weights again. I sweat way more than normal and easy weights felt hard, but it was nice just to workout again. Hopefully I can get back on track next week and keep up with it.

[NoHaveMSG]

[weederr33]

Originally Posted by NoHaveMSG

What if I yell for long periods of time, while flexing, and my muscles get bigger. The only side effect is I get a strange hue around me and glow yellow?

[Spuds]

Originally Posted by weederr33

What if I yell for long periods of time, while flexing, and my muscles get bigger. The only side effect is I get a strange hue around me and glow yellow?

[Helen3552]

Originally Posted by 86TOYO2k17

Caloric deficit = weight loss
Caloric Keep = weight maintenance
Caloric surplus = weight gain.

Its simple math at the end of the day.

If you understand IIFYM and apply It you will lose weight. At least the "spirit and intent" you can obviously abuse it. Although in the short term you can still recomp your body.
You can lose weight and gain muscle eating donuts, gummy bears, and egg whites for every meal if you really wanted, long term you'll have some health issues I am sure which would trickle down to effecting body composition eventually, but short term you can still recomp. I wouldn't recommend that approach. but you can eat just about anything in moderation and achieve whatever body comp goal and do so healthily.

If you know your caloric needs, and macro distribution to achieve your goal. Hit those macros at the end of the day preferably with a good diverse amount of micro nutrients. You will be good.

No need to give up or sacrifice foods you really enjoy, you may need to alter them and/or cut back on them eating only in moderation in order to fit it into your caloric/macro needs.

If you are allocated 2500 calories total distributed into 540 calories / 60g fat, 1240 calories / 310 carbs, and 720 calories / 180g protein.

If you really want to eat a cheeseburger with 30g fat 45carb and 25 protein, go for it. subtract from the above, now you want some cheesecake with 25g fat 50carb 5 protein go ahead.

but now you have 5g fat, 215carb and 150g protein left to consume. Good luck getting 150g of protein with only 5g fat to spare, that's a lot of egg whites, tuna, and protein shakes.

Now you could make a cheeseburger with reduced fat cheese, a wheat thin bun, leaner ground beef, random veggies and drastically reduce the fat, lower the carb and raise the protein. now it fits easily into most diets.

You want pizza, pasta, tacos? no problem use a leaner meat, a low/non caloric sauce preferably low sugar and no artificial sweeteners, lots of good organic low sugar pizza/pasta sauces, fat free mozzarella, low fat Mexican cheese, choice of whatever meat and cut you prefer that fits. Add in some random veggies, tasty and nutritious. Can easily make those taste good and be macro friendly.


no food is inherently good, and very few foods are inherently bad.

You judge a total diet by its entirety the entire contents of what is consumed. not just by one food, snack, or meal that is eaten.

You can combine the above principles with any other "methods" or "fad diets" like keto, intermittent fasting, paleo, carnivore, vegan etc... none of those are special or provide an inherent benefit really at least in terms of weight loss/body composition, they are just tools to aide in achieving a goal. A deficit will be a deficit regardless.

Very useful)

[NoHaveMSG]

Eating better has helped a lot. Down 4 pounds this last 10 days. Couldn't work out for the last 5 because I hurt my foot and my achilles was bothering me, back at it tomorrow.

[Lantanafrs2]

I've been doing yoga before work in the morning. Seems to lengthen my body and make me look thinner lol