posted Fri, 03/16/2018 - 07:24
5902
Really NEED your help
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4 years ago I had an accident and was in fantastic shape. 6 surgeries later I'm ready to get my fat ads back in shape but honestly I can't stop eating. I used to be 6' 2" 225 8-10%bf. Now I'm 50% bf. Please help!
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Intermittentfas...You guys are awesome! You make it sound so easy. When I really think of it. It should be easy. It's only food (bad food). When I get cravings I drink Organic hot green or black tea.
Living4ThePumpOne more tip I can give from my own experience when cutting. XANTHAN GUM. It‘s a thickening agent. There are many recipes on the internet. Add whey protein in water with a bit of xanthan gum and mix it.
The xanthan will make a TON of volume out of this little whey and water and will fill you up like crazy for almost no calories (only whey calories obviously). Add a bit of sweetener if you like it sweet, will taste great!
This really helped my hunger.
Regards
Intermittentfas...Thank you brother!
Living4ThePumpYou‘re welcome !
Intermittentfas...Guys I live in the NYC Tri-State and there is so my EXCELLENT food lol. The cravings! Last year I tried the most powerful weight loss prescription from my doc and didn't do shit to cravings.
Here's an infographic showing what healthy, protein-rich foods to give your body when it has different cravings.
https://imgur.com/gallery/LZphs4g
Here are some more suggestions:
http://www.eatthis.com/clean-eating-cravings/
https://bembu.com/food-cravings/
Living4ThePumpYou‘ll need discipline. Cravings usually results out of too much restriction, either food choice, calories or both. That’s why I suggest choosing a flexible approach. Calculate your TDEE and macros and then slowly try to cancel out that „unhealthy“/calorie dense food.
The good thing about things like IIFYM or flexible dieting is, that you can fit in things you enjoy here and there as long as they fit into your macros. This will drive the sustainability of your diet up.
Regards
There’s no magic pill and we all have cravings. You either want it or you don’t. Eat to live not live to eat...
Get a my fitness pal app on your phone. Track everything you eat for two weeks. Get your avg caloric intake. Once you have that if you cut 500 calories a day you should loose about a pound a week. A 1000 calories should be near two pounds a week. I also recommend avoiding saturated fat. A keto diet I wouldn’t recommend because your obese. Gotta take care of your heart.
Calculate your tdee if you have not already https://tdeecalculator.net
Just make little changes to your diet to begin with and work from there , slow and steady wins the race .
Good luck mate
Intermittentfas...Is a tuna spinach wrap with lettuce tomato jalapenos acceptable for a lunch?
Living4ThePumpAs long as it fits into your calories and macros, yes. Keep in mind, even with a 100% healthy diet you can exceed your calorie expenditure and gain weight.Total calories are number 1 priority for you to lose weight.
X2. That’s why I prefer low fat diets. Low fat foods have less calories so you can eat more.
Living4ThePumpYes, low fats work great especially when dieting. I just make sure to cover my essential fatty acids and get my Omega 3s etc. Even when bulking I try to keep fats to a minimum just to be able to eat more carbs and more volume of food overall. Also, I just find carb foods more tasty and just like to eat a ton of food. Sure when having a cheat meal I love the fatty things like B&J or things like that, but that’s maybe one day per week when I get higher in fat.
Intermittentfas...Guys thank you all for such quick and useful advice and motivation
Those links I sent to you will be helpful I suggest you read them over. There's a lot of good nutrition advice in there and it's coming from people who look the way they preach too.
Your getting soft in your old age. +2
Lol... there's some truth behind that.
Intermittentfas...I read them and they make a hell of a lot of sense. I usually go from carbs overload to no or very low carb.
Good read. I downloaded my fitness pal app
RustyhookerNo way to see your dr and get a live dietitions help?
Intermittentfas...Rusty I actually did see a dietician and she was horrible. I have some knowledge but this woman was regurgitating text book answers. So annoying!
You need a 1500 a day calorie diet. No more grease or fast food. Healthy food. Learn that just because your not feeling full, doesn't mean keep eating. Portion control. After 6pm no food until you wake up. Water only. You need to burn fat when you sleep. If you eat before bed forget it. Time to get walking everyday. Longer and longer one day at a time use your anger and frustration out on your exercising and cardio and new diet . Today is day 1. +1 for you
Living4ThePump1500 kcal is damn low, how can you say this number without knowing his expenditure ? Also "no food after 6pm" is hardly bro science and totally outdated. What matters is calories in vs calories out, period.
Because what I said works. Used for millions in the army. Went to college for nursing and have practiced health and nutrition for 25 years. Thank you for your concerns
Living4ThePumpIt might work yes, but it won't be sustainable at all. With 50% body fat he has to lose a ton of weight. The last thing he wants is to restrict himself to a damn low calorie diet, certain foods and to times where he has to eat.
A more flexible approach will be much more sustainable for such a long diet phase he's gonna face.
Double post edit
Intermittentfas...Pump I was always under the impression that night eating is the worst. To be honest my problem was eating huge meals unhealthy meals at 2 or 3am. Plus low activity.
Living4ThePumpAdditionally: That's why I said implement some cardio. This will raise your calorie output and help you to create a certain calorie deficit. With 50% Body Fat, if properly calculated (calipers and even DEXA scans are not 100%), you can loose more weight per week than a leaner person without the risk of muscle loss etc.
Living4ThePumpEating at night isn't a problem at all, assuming the meal(s) are calculated into your macros. Your weight/body fat gain was obviously a combination of eating unhealthy (tons of calories) meals like you said in addition to little to no activity. So your calorie intake was over your calorie expenditure, which makes you gain weight/fat.
Try to calculate your calorie expenditure, there are plenty of calculators, or find it yourself by eating a certain amount of calories over a week or two and weigh yourself daily to see the average. If you gain, you're over your maintenance calories, if you lose weight you're under.
Then choose the desired calorie deficit and macros and feel free to eat the meals according to your macros anytime you want. Theres no need to restrict yourself to certain foods or eating times.
Greetings
Intermittentfas...Good advice. Thanks Vet
Living4ThePumpJust eat in a calorie deficit to lose that fat first. If you're lean enough you can start building that muscle again, which you will while losing fat anyway since you're able to recomp when coming back after a layoff. And implement some cardio to raise your calorie expenditure. Greetings
Start to plan an excellent diet plan with a REAL "bodybuilding guru" (competition bodybuilder , bodybuilding vet. , etc...) if this point is ticked off start with light cardio (keep care of your joints) and light weight training, do regular bloods and check your bf and bodyweight weekly. Once you see results it becomes a routine and you'll see resuts. Set your goals low but constant and don't use any gear u would damage your heart and cardial system! Keep care, stay consequent, motivated and do everything with patience.
Which surgeries did you have?
Tell us more about you and what happened so that we know how it cames to this drastic turn!
Intermittentfas...I had got into a brawl with 6 dudes by myself. I was holding my own until I got hit with a crowbar and my arm snapped in half and bone came through the skin. Came close to amputation but my Dr was amazing and I'm back to 80 or 90%
Intermittentfas...I'm too fat for gear I know this but I have a buddy that says run Var T3 and HCG. I think k it would be a waste of money.
Definitely a waste of money. I was plump due to a shitty lifestyle several years ago. Just start by eating healthy. Hit cardio and circuit style training. I wouldn't overwhelm yourself with too many calculations and counting this and that. Just eat less than you did and eat clean. And definitely dont take t3 or t4 unless you're prescribed it. I have a very underactive thyroid and the symptoms from it suck. One of which is weight gain. Last thing you want is to kill that off.
Intermittentfas...Ok i think I should at least get my thyroid tested.
Yeah definitely, you're the same age as me and for the longest time I had no energy no ambition and was putting on weight. I also had other things going on in life but when I got diagnosed with hypothyroidism and started taking the right meds it made a huge difference in my well-being.
As for your cravings for food. Yeah it sucks that you're right in the center of the city with all the choices it has. Sometimes I wish I had more options. But just try stocking your fridge with some fruits and veggies peanut butter in celery is a favorite of mine as a late-night snack cottage cheese with fruit in it is another I know once you start doing this and start seeing a difference in your body that will motivate you to keep doing it
NO gear not even a fatburner from the supp store, diet and hard work is all u need now!
Intermittentfas...I'm just eating clean. Wild salmon, virgin coconut oil, avacados, and a plant protein shake that has 0 sugars.
Try to walk in evening after supper. Take a hot shower and keep your hand from putting things in your mouth. I'm rooting for you and want you to reach your goals. Let's get that body fat down in half. If you need help with exercise pm me. Just start moving alot more. Get dressed and get outside and walk. Tell us how your doing. Watching you lol good luck
Not only a waste of money and a waste of time but chances are if you don't change you eating habits and gym habits then once you stop all that crap you'll blow right back up and probably gain even more weight then you started with.
It's going to have to be a lifestyle change before you even think about AAS.
Ps: your "buddy" is no buddy if he's suggesting this shit bro.
Intermittentfas...I agree 100% Goose. You know we all have that one friend who knows everything. Or they think they do.
"Ps: your "buddy" is no buddy if he's suggesting this shit bro."
...absolutely right Goose!
Start here:
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/your-fi...
https://www.eroids.com/forum/training-nutrition-diet/whats-for-dinner/pr....
Intermittentfas...Goose thanks for the quick reply.
It's not going to be a quick and easy road. Once you get your bf back in line and keep on a steady frequent gym schedule paired up with a good diet you'll be In much better shape.
I wouldn't even think of a cycle until you get your bf below 15-17%.
Intermittentfas...I feel I still have alot muscle under my fluffy exterior lol. I may not need to do much of a cycle if any.
Yea I would focus on nutrition right now.. that paired up with hard work you'll be surprised how quick you'll shed that weight