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Replies: 26
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Ring of Honor [22001]
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Sirius advice needed.
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Oct 1, 2023, 1:51 PM
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For those of you over 40…
Best weight loss plan to lose about 20 lbs?
Is it intermittent fasting and light exercise?
More protein? More weights?
I’m coming off second back surgery in six years and trying to lose some of the weight I put on over the years from not being able to be as active as before.
Also, meal ideas or plans would be appreciated.
TIA
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TigerNet Elite [73592]
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I just lost 30 lbs
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Oct 1, 2023, 1:57 PM
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Only ate once a day at night.
Limited to 1 day for drinking.
Not for everyone but it worked for me. No counting calories. Ate pretty much what I wanted at night, to a point.
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Clemson Icon [25991]
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Re: I just lost 30 lbs
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Oct 1, 2023, 3:02 PM
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Same. Same plan, same loss. I did count calories, limiting to 1200, which is a good meal, and gave me room for a few misc calories before and after.
Edit: Looking at APM's answer below, it seems my redneck plan naturally took me to much of it. His answer makes sense, is not hard to do.
Message was edited by: CUintulsa®
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TigerNet Eternal Icon [187981]
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TigerNet Grandmaster [208026]
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CFW's n Pils!***
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Oct 1, 2023, 2:46 PM
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Orange Immortal [64746]
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I highly recommend the book You Cant Screw This Up by Adam
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Oct 1, 2023, 3:06 PM
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Bornstein.
It is one of the best books I have seen at understanding weight management AND the mindset needed to do better.
Here’s a general outline:
-major on protein and plants
-minimize or eliminate ultra processed foods
-put basic guardrails around your eating schedule but not fasting
As for exercise, these tips come from the book Outlive by Peter Attia:
-strength
-cardio (level 2 and VO2 max)
-balance & purposeful, structured movement (tai chi, yoga, martial arts)
I was crushing it using these guidelines until I got COVID. Lost more than 7 lbs reliably, but in the recovery from COVID I craved salt & high calories so I ate more ultra processed foods than normal but it is what my body craved.
Anyhow, I am back on the wagon and feeling good.
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Orange Immortal [64746]
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Oh, and it is definitely the push aways not the push ups that matter most.
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Oct 1, 2023, 4:24 PM
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i.e., focus on food intake, not increasing exercise. You can’t out exercise too much of the wrong foods.
Focus on nutrient dense, satiating foods. Protein, fiber.
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TigerNet Eternal Icon [187981]
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So true. I started dieting a year ago
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Oct 1, 2023, 4:49 PM
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and did no more exercise and lost 85 lbs.
Now, drugs helped with the appetite for sure.
But eating better and smaller amounts was what did it.
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Orange Immortal [64746]
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85?!?! Go on dawg!***
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Oct 1, 2023, 4:55 PM
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TigerNet Eternal Icon [187981]
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I went to sell a gun
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Oct 1, 2023, 5:11 PM
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and my DL showed me at 290 which was a few years ago, I am at 190 now and he asked me to verify that was my DL. LOL.
Still need to lose another 20 or so. Slower going the closer you get to a goal weight for sure.
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Clemson Icon [25991]
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That pushing 2 lbs/week. Congrats.
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Oct 1, 2023, 5:01 PM
[ in reply to So true. I started dieting a year ago ] |
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And like APM said, "You cant outwork a bad diet." A 3 mile jog will buy a piece of pie.
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Ring of Honor [22001]
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Oculus Spirit [43144]
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I always use diet and exercise
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Oct 1, 2023, 3:19 PM
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Smaller portions good food choices and exercise is good for a pound a week
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TigerNet Legend [147167]
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It's not hard to do, really.
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Oct 1, 2023, 4:15 PM
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First, you fly to a third-world country and wander through the destination airport loudly proclaiming that you're looking for drugs to smuggle. By the time you get out of prison, you'll be rail thin and BONUS...most likely be able to speak a foreign language.
#HelpingIsWhatIDo
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Orange Immortal [65896]
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Whatever you find out, let Dabo know.
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Oct 1, 2023, 4:23 PM
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Dino needs something a little more aggressive.
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TigerNet Immortal [169578]
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Only thing Ill add is only eat when you are hungry
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Oct 1, 2023, 5:46 PM
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Let your body not the clock tell you when to eat.
Takes a while to break the morning noon and evening cycle but it works because you are filling a need for food so you don’t store it.
Some days I eat 3 full meals, some 2, and others only one. Depends entirely on what my body tells me
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TigerNet Eternal Icon [187981]
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Water! I forgot drink a ton of water.
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Oct 1, 2023, 5:49 PM
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helps with appetite and weight loss.
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TigerNet Elite [70906]
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Make it a lifestyle change. You can lose
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Oct 1, 2023, 6:08 PM
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20 easily but keeping it off is the challenge.
Eat your 3 squares. Then don’t snack at night or add in that ice cream or whatever.
It’s all about “time spent” moving.
So spending time walking, jogging, running, lifting and such are all “time spent”.
Don’t grab extra protein unless you are looking to gain a lot of muscle weight.
Take a lot of magnesium, invest in RAD140 and drink AG1 each day.
Again time spent in gym and on the road. That is the answer. It’s hard, not easy, just being real. But you have to push and discipline yourself to be better than your peers and know that you are making a life change. Not just a weight loss story.
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Orange Immortal [64746]
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We should have a Lunge pose down.
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Oct 1, 2023, 6:13 PM
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For inspiration, nothing gay.
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TigerNet Eternal Icon [187981]
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Re: We should have a Lunge pose down.
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Oct 1, 2023, 6:22 PM
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Oculus Spirit [43144]
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I'm down 20 pounds since about April
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Oct 1, 2023, 6:26 PM
[ in reply to We should have a Lunge pose down. ] |
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about 6 more to go. I'm shooting for the 1st of the year. The last few pounds are the hardest.
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Oculus Spirit [39590]
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Re: Sirius advice needed.
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Oct 1, 2023, 6:39 PM
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Bariatric surgeon here.
You can’t exercise your way to weight loss. Obesity is complicated, but weight loss is a really simple math equation, weight loss happens when calories in < calories out. Assume a basal metabolic rate of 1500 kcal/d. You can increase the out side of the equation with exercise, but it’s never as much as people believe.
Drink a gallon of water every day, and don’t drink calories. Like nothing with calories.
No breakfast. Black coffee if you need it. No cal creamer is fine.
Lunch is 6oz protein, then fill the rest of your plate with veggies. No carbs. Eat your lunch early, 11 ish.
Dinner is 6oz of protein, then fill your plate w veggies. No carbs. Eat your dinner early, 6 ish.
If you need something sweet, have a handful of grapes or blueberries. Getting past the carb addiction and cravings takes about a week.
Give yourself one cheat meal per week, whatever you want. Go to town. Whole pizza, gallon of ice cream, and a case of beer? Do it, good luck. But make it a cheat MEAL, not cheat day, or cheat weekend.
Your meals will need to be almost exclusively cooked at home, and if you can’t cook your lunch at home, you need to meal prep your lunches for the week ahead of time. If you want to be really serious about it, track your intake on an app like MyFitnessPal to keep yourself accountable and gameify it a little. Don’t expect a miracle, expect 1-2lbs loss per week. The hardest part and where most people fail is consistency, but if you make it to about 2 months, all this will become habit.
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Top TigerNet [32778]
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Re: Sirius advice needed.
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Oct 1, 2023, 7:00 PM
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no eating breads, pizza, pasta, cookies, and cake. bread is not food, it’s filler. bread has a ton of salt. it’s those foods that you don’t realize have salt in them that make you gain weight. salt makes you drink more, of course, but it makes you eat more as well. salt makes you hungrier. so stay away from foods and drinks with added sugar and salt.
drink a glass of water with lemon in it every morning. when you put the lemon in it, that lemon decreases your appetite. when you’re hungry, often what’s happening is you’re actually thirsty. try to drink 3 liters of fluid a day. In general, when you’re drinking a lot of water, you’ll feel less hungry and eat fewer calories, and that’s the biggest thing you can do to lose weight around your stomach
Dr Harry Fisch
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TigerNet Eternal Icon [187981]
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Man, I hate
Oct 1, 2023, 7:15 PM
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lemon.
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Freshman [-71]
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Re: Sirius advice needed.
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Oct 3, 2023, 1:00 PM
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1) Lift heavy weights
2) Eat in a slight caloric deficit.
If you weigh 220 lbs and are 40 years old, your base metabolic rate is probably around 2000-2200 calories. Your daily energy expenditure is how many carolories you burn, on average, during exercise and other D2D activities. Add your BMR to your energy expenditure to figure out your maintenance calories.
For example, my maintenance calories are about 2800 calories a day based on 6 intense gym workouts a week. This means that in order to lose 1 lb a week, I need to eat 2300 calories a day (deficit of 500 calories per day * 7 days = 3500 calories or 1lb of body mass).
Here's what today's meal plan looks like for me. This is 2300 calories:
Breakfast: 1/2 cup oatmeal, maple syrup, 1/2 gala apples, 1/2 cup of fairlife skim milk. 2 egg whites + 1 egg.
Lunch AND dinner: Boneless/skinless chicken thigh, 150 grams of miniture potatoes, 2 cups of green beans, 2oz of ribeye steak, 2 TBSP tzatziki sauce
Snacks: Tuna can x 2, Oikos Triple Zero Yogurt x 2; 2 whey protein shakes
I try to get less than 1/2 of my protein from shakes and dairy and the other half from meat, eggs and grains, although if you're eating complete proteins like casein and whey, you could argue it doesn't matter.
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Heisman Winner [86941]
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Easy way to get loose 20 lbs and keep it off
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Oct 3, 2023, 1:04 PM
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Make a lifestyle change. Cut off your right arm. Your entire life will be different from there forward and you'll be 20 lbs lighter!!
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Clemson Sports Icon [52743]
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My only advice is to start drinking heavily.
Oct 3, 2023, 1:06 PM
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Much more fun than dieting.
That or PHD weight loss. Worked for Qualk.
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Replies: 26
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