Weight loss support thread

[Artificial Baits]

Does anybody have any tips for going below 12% bodyfat?
I find going from 18% -> 14% after a bulk is significantly easier than going from 12% -> 10%

Meth.

Seriously now, Don't eat for 20 hours and then at dinner don't binge like a maniac. Use meds if you have trouble sleeping from hunger. Do this for 3 days.

Is this genuine advice? Simply doing OMAD for 3 days will not make you drop 2% body fat. The leaner you get, the harder it will be. If people plateau, they need to revisit their current caloric intake and/or cardio/training protocols.

Start with small adjustments, such as go from calorie counting to macro counting, then if that doesn't work anymore stick to a meal plan consisting of complex carbs, healthy fats and lean proteins (all at a caloric deficit of course). Play around with macro splits before you drop your calories, try lower carbs and higher fats for example, but always keep protein high.

Look at your cardio protocol. Maybe increase it from 30 minutes to 45 minutes, change it from gentle walk to elliptical, add in some intervals or HIIT.

Perhaps consider adding in some fat burners like clenbuterol, yohimbine or ECA. These only work if you don't eat like shit. Fat burners aid but are not magic pills and will not undo the eating of a pizza

Consider changing up your lifting routine, perhaps this has gotten stagnant (if you lift). Higher reps, dropsets, supersets, shorter breaks etc. There are many ways to keep progressive overload and ensure fat burn and muscle growth.

Honestly, there are MANY reasons why people plateau and many ways to overcome them but without seeing somebody's diet, it is hard to give accurate advise but the aforementioned may help you identify where you can improve.

 

[Saint Alphonsus]

2/16 - 254.6 elbees
2/19 - 253.0 elbees

Diet - Nothing spectacular. Tuesday night was my last day of food delights, including half a leftover meat lovers pizza and a Baskin Robbins Reeses' layered sundae. Wednesday I didn't have anything to eat until past noon. Lunch was oven fries, dinner was a vegetarian taco, quesadilla and virgin margarita at a maskless VirusResistance event here in Commiefornia.
Generally I am avoiding fast food (messed up yesterday by ordering French toast sticks at Burger King yesterday) and having a smaller breakfast and lunch. Eating more fruit, veg and fiber.

Exercise - I don't have a routine yet. While I have a ghetto squat barbell (wooden rod hoisting two Home Depot buckets in chains, loaded with weights) I haven't gotten back into early AM fasted cardio. I am boycotting any gym that requires the cuck muzzle so the simplest thing to do would be a 3 mile walk. Again, that's IF I can get around to waking up and staying up before dawn.

 

[BerriesArnold]

Pilates is great too. It's like the manly form of yoga where you're using your body weight as resistance. Don't knock it till you try it.

Anyways, I recommend using a fabric resistance band for those interested on working on their thighs. It packs a punch and you can work out from the comfort of your chair or bed. Great for those who are mostly sedentary at a desk job.

I've seen people achieve some great results on their arms and thighs from those babies. And they're cheap ($7) on eBay

 

[starborn427614]

Keto is going well so far, but I've switched to the cyclical version so I can have a day or two a week off since it can be a bit overly demanding at times. On those days I like to indulge in carbs, but I make sure to stick to a single meal to even things out. Lost about 9lbs so far, aiming for at least another twenty before the year's out. Ideally I'd like to get below 250 for health's sake if nothing else but we'll see how it goes.

 

[mindlessobserver]

I am finally able to fit into my aspirational goal clothing which is something spectacular. My belly has also finally started to go flat as I approach a consistent 180 lbs. I expect its going to be much harder for here to get to that 170 lb goal. All the Christmas weight is gone though thankfully. I was 189 on the doctors scale last month and this month was 184. Home scale is waffling between 179 and 181.

 

[Not a local]

All your stories about struggle and progress have had a huge impact for me. I think about eating something bad or skipping exercise, but then I come here instead and read. Thanks to this thread I have gone from 197lbs to 168lbs. You're all doing God's work, keep it up kiwis!

 

[lurk_moar]

Guess, what I am now at my lowest weight from last year.

I am on a low-calorie, high-protein diet. My stupid clinical chemistry class just had to remind me that high protein diets can cause problems with the kidneys, increasing both creatine and BUN. You just got to love how college can burst your bubble. I just had my labs done when I renewed by birth control, all of my results autoapproved. The nurse even contacted me both at work at home that my "numbers" (we call those in the lab, values not numbers) looked good. Yeah, I know because I put my samples on the analyzer and watched them. In other words, in my professional opinion, I ain't worried about a high protein diet damaging my kidneys. According to my DNA results, I simply need a lot of protein.

I have decided to do my scuba certification this December instead of sometime next Summer when I do my internship.

I notice that my fitness is improving, but I still sweat like a sweat hog while working out.

 

[Dr. Geronimo]

I'll start reading the backlog, but can anyone recommend a workout series on youtube or preferably something interactive? I'm terrible at form/following a routine, so I need to find something that provides more structure. Tried to do Wii Fit but my feet barely fit on the board, and I'm not going to drop 370 on a switch/ring fit.

 

[burntgrilledcheese]

I'll start reading the backlog, but can anyone recommend a workout series on youtube or preferably something interactive? I'm terrible at form/following a routine, so I need to find something that provides more structure. Tried to do Wii Fit but my feet barely fit on the board, and I'm not going to drop 370 on a switch/ring fit.

https://youtu.be/gC_L9qAHVJ8

I've found these videos to be super helpful for a wide range of experience and ability.

 

[soft bones]

So, I'm overweight. 200 pounds, with about 40 of that being what I need to lose.

I'm not obese by any means, but I've definitely gained weight from a variety if factors. Eating like shit is the main one. A medication I was on and since stopped caused a bit of a weight gain spell for me as well.

I'm active. I work a physically demanding job and I rarely have more than the state mandated breaks to stop moving. I've lost some weight by that factor alone. The rest of the weight I want to drop is still an issue.

I've cut out gluten from my diet a few months ago. Doing that factored in more weight loss. I'm about a quarter way through the 40 I needed to lose after about two months.

I recently was able to buy a shirt that didn't come in a larger size, (a woman's large, and the brand I bought it from doesn't make anything larger than that) and it fits! But it'll fit me and flatter me a lot better once I lose another 10. I think that's my goal. My pants no longer fit too, but with a belt they're still workable.

Once the Shanghai Shivers fucks off, I'll buy a gym membership so I can tone and work out with actual equipment, not jury rigged shit I got inspiration from by watching prison shows.

 

[Saint Alphonsus]

Previous report

2/22/21 - 255.8 lbs
2/25/21 - 256.0 lbs
2/28/21 - skipped
3/3/21 - 252.4 lbs

I was a bit gobsmacked that the first weigh in in this series was higher than my starting weight--by this time I was already a week into stopping fast food and other assorted junk, but I did permit myself a cheat meal (not day) Sundays for dinner. But then again, I was cheating by having bowls of Rice Krispies between meals, with the cope-excuse that I wanted to finish them off without throwing them in the garbage.

2/24 was a day of dread because I was invited to a birthday party with tons of food. To my relief, the gain after that day wasn't as bad as I expected.

This past Friday, I had a strange "illness." Most of the day felt pretty normal, but I noticed that I was pissing a lot. By evening time, I experienced some drowsiness and aches. Saturday, I woke up at 2 in the morning with aches and chills all over. The way I describe it is the malaise you experience before you get the flu. I tried to get the lymph vessels pumping by going on a walk, but I could barely make it 2 miles (which is normally no problem for me) before literally every load bearing joint on my body screamed "F this I'm out."

I know what you're thinking, because I was thinking it too--he got le Coofid-19. But there were no respiratory symptoms.

Fortunately, this "illness" was almost immediately cured by taking lots of Vitamins C, D3, water and ibuprofen. By Sunday morning it was as if I was never sick. It must have been simple dehydration. I even went back on another walk, this time a longer route with more elevation changes. No problems whatsoever.

The great thing about this healthscare was it gave me the kick in the pants necessary to want to return to a cardio program. I won't attempt running for a while, but what I do instead is go for a long walk (2.5-4 miles) and run a few laps in the local baseball diamond to strengthen the shins before I attempt 5K runs again.

 

[Damien Thorne]

I did a dry January and followed it up with a dry February. I now see why they call it a beer belly. I think from now on I will only drink alcohol on special occasions in moderation, since just giving up alcohol was enough to make me lose almost 20lbs this year.

 

[biophonic]

Progress Report: Alcohol consumption hasn't changed at all (Getting shitfaced on vodka 3 times a week). However, my eating habits have, only have a bowl of cereal consisting of porridge and wheat with skimmed milk when i wake up and one meal that fluctuates between noodles/rice, beef/chicken/ peas and carrots with zinc and vitamin supplements.
No powders. No protein shakes. No Sugars either. No snacks.
2-5km Daily walk. only reason my weight hasn't changed much is my metabolic system is actually slowing down thanks to age and stomach problems. Despite that, i dropped from 197lbs to 188lbs in the span of a month. i could've lost double but considering water retention and a friend i know irl nearly getting hospitalized from excess weight loss, i'm gonna try to limit my weight loss from 188 to 170 in 5 months.

 

[Hollywood Hulk Hogan]

Does anybody have any tips for going below 12% bodyfat?
I find going from 18% -> 14% after a bulk is significantly easier than going from 12% -> 10%

Expect to lose more muscle the leaner you get, unless you're on gear.

What helped me was just slowly decrease the calories. I got down to 10% and didn't get any leaner, but I went down 50 calories per week and it slowly seemed to work. I now try to stay in the 12-15% range. I ain't competing or anything so as long as I look good, I don't care

 

[Uncle Warren]

I had reservations about posting here but considering my weigh in last week was 240....

I forced myself into doing keto for the next year until I'm down to 200 lbs or less. It's my fourth day on this and not only do I feel dumber than normal, I also sometimes feel like shit in general. It's not fun. Trying to get keto friendly stuff and portioning it without fucking myself over in calories is a nightmare, thank god for cronometer. Had to snag supplements too, potassium, kojnac, this keto bhb shit.

No more tubby retard I'm gonna be a good boi.

 

[Brahma]

It's my fourth day on this and not only do I feel dumber than normal, I also sometimes feel like shit in general.

I've done keto before and found it was pretty good but the start can be rough. There's always an adjustment period when you make such a big change in your diet though.

Trying to get keto friendly stuff and portioning it without fucking myself over in calories is a nightmare,

Learn to cook tbh is your best bet. Everything is stuffed with flour and sugar these days.

 

[Shovel Mech Pilot]

I have a friend who was 300+ lbs. He went to Tijuana to get a gastric sleeve - cost him about $5k all-in (including plane ticket.) No complications or anything, the surgery went great. He lost over 100lbs in a year and is now down in the 180s. Apparently there are some posers in TJ but there are also some surgeons who do this surgery multiple times per day for years and have gotten super-skilled at it. He can still eat his favorite foods, although in much smaller portion sizes.

 

[Uncle Warren]

Learn to cook tbh is your best bet. Everything is stuffed with flour and sugar these days.

Funny enough I worked in kitchens for years (unfortunately) but man so much shit's limited when you're trying to skirt from carbs.

A eureka moment though: corned beef hash but with brussel sprouts instead of potatoes. Saute that shit.

 

[BiggerChungus]

300lb 5'11 fatfuck made worse by a sedentary office job, I've been shaping up my diet and I finally invested in a gym membership and one of their personal trainers. First session was today, older guy who was cool as hell and really knew his stuff. Feels pretty good to finally stop putting this off and I'm aiming for 5 hours a week, 2 with him.
Anyone else having doubts or wanting instaresults, remember the journey of a thousand miles starts with one step. Whether it's an hour a week or five or ten it'll still be way more than what you're doing right now if you're in my position. Good luck to everybody else out there trying to shape up.

 

[burntgrilledcheese]

Down two pounds today! Honestly shocked because I didn't feel as though I was doing very well with my intake.