Questions gentlemen, I've been tracking calories in/out for the last month and I'm not exceeding 2400 daily I'm actually normally at 1900/2000. I'm 5'11 at 212 lbs and am really struggling on losing weight and am confused. Calories in -> calories out: should be getting me where I need to be.I exercise 2-3x a week playing dodgeball for 2 hours at a time and get really pumped up during this period.I eat about 40-60g of protein daily and then "other stuff" and push water daily as well. I do have celiac disease and have had malabsorption before. I also used to weigh 300 lbs. I keep a solid weight journal all the way from 2018 and have studied the data. The best I did at one point was when I was put on amphetamines (vyvanse) and dropped from 210 to 195 within a month. I'm assuming from the increase in basal metabolic rate. I also lost quite a bit of weight when I lived in colorado, perhaps it beind harder to breathe affected my base rate as well...
>>76656922Well, get back on amps, what do you want us to say. Cut about 300 cals more.
>>76656928I just really struggle with the whole hunger thing. I've tried just drinking water, but it's the mental game that gets to me.I guess, I'm looking for some suggestions on how to also eat better. I've tried eating items that were high in the satiety index in order to prevent hunger from coming on.I'm really just looking for some tips that can happen in the kitchen. Also I'm married, so getting the wife to eat chicken and broccoli isn't going to happen unfortunately.
>>76656933More oven baked and boiled potatoes, anon. They are a life saver. They will stuff you quickly and keep you full.
>>76656933I guess, what I'm really trying to get at... Is how can I get a solid diet without eating like an idiot. Give me the american-dad style solution where I can have some pizza but can break a fast out in order to counteract it. I'm not looking for a shortcut or something painless, just something to make it endurable.
>>76656951I like this answer, should I eat a few? Also should I put some cottage cheese on them to pound in the protein alongside it? Or should I just consume them this way. I'm autistic. Please treat me like it.
>>76656922>Calories in -> calories out: should be getting me where I need to be.Sometimes food doesn't get stored as fat, but it can't get stored as fat if you don't eat it. Drop to 1200 calories and you'll lose weight.Go to a supermarket and buy all the frozen meals 200 calories or less. You'll like some of them (You like food or you wouldn't be fat), so keep buying those and eat 4-6 per day depending on if you have something else.
>>76656965Having celiac kills this plan, the frozen meals that are gluten free are all god awful, made for hippies and 8$/pop. I do like this concept though. So just more meals a day? Sodium intake at this level isn't that important?
>>76656922Some people are gonna spout some nonsense about how at least your trying. You're not. Playing dodge ball 2-3 times a week is not fucking excercise, hence why no one has ever said damn bro youre cut, what's the secret and they answer dodgeball, get a mans hobby, lifting will suffice minimum 3 to 4 days a week, preferably more than that, but well let's be realistic. Second stop eating slop or looking for the easy diet, your wife isn't an excuse piggy, if the bitch doesnt go along that's fine, she'll either get her ass in line once you start cutting, or you can go put on your going to get fucked shoes which once again will kick her slovenly ass into gear too. Ultimately it's simple either commit or dont, there is no secret diet no secret workout routine, just dedication. If you can't that's fine, plenty of pity able monsters who gave up, but if you choose that realize that people like me relegating you to a place of lesser manhood. That you will never be envied or desired. Mostly in that moment though you realize that this is what you chose.
>>76656922you are basically obese , you should definitely eat less than 2000kcal a day if you want to lose weight at a satisfying speed (also keep in mind that it's all a bunch of approximations so 2000 is more like 2000±200). At least in the days in which you don't play dodgeball try 1500kcal.Also counting calories is good to become aware of how dense this or that food is, but you don't need it long term after a while you can just eyeball shit. What helped me was eating only one meal a day, I lost weight with almost no effort, but other people might have an easier time with several small meals so experiment a bit and find out what works best for you
>>76656951Not him, but I still felt hungry after potatoes and I fear that volume eating will just stretch out the stomach more.
>>76656972>celiacSome of them are just meat and veg.>So just more meals a dayNot really, they're small so you can do two or even three at a time and that's still only 400-600 cal.>Sodium intake at this level isn't that important?They don't put a lot of salt in the "healthy" ones. That's a difference between frozen and canned meals.
>>76656986Nothing really inspiring in this one anon. I do appreciate the thoughts though. You're not going to David Goggins or Jocko Willinck me into fixing my life. I'm looking for adjustments I can make to my lifestyle. I used to climb a lot 4x a week for about 4 hrs until I had a bone fracture that took me out of any exercise for about a year and a half. I went a little too hard, you know? I guess the dodgeball aspect isn't quit hitting the gains I used to get, so maybe I'll have to get into climbing again.I just can't bring myself to do the mind numbing exercises that most normal folks like you do. It's mentally painful, I don't even care about the physical pain. I've had dental work done without pain killers to save some dough and it never bothered me.I don't have an interest in attracting other people, this is all for my own personal desire. You forgot that I'm autistic. Fuck other people desu.
>>76656997Righteous, I'll give it a shot. Appreciate it champion.>>76656994Vitamin deficiencies fuck up OMAD for me. I need to take B12, A, D, and I'm constantly low on E. They multiply the hunger pangs if I don't get my vitamins in the morning. When I first got diagnosed I legit dropped 50 lbs in 1 month due to my stomach starting healing.I do like this idea of cutting on exercise days. Should I just skip dinner, or should I spread my meals out a bit more and just eat at the same time as normal?
>>76656922See how long you can go without eating. Then keep doing that. Watch the fat melt off.
>>76656922I will explain this as simply as possible, because you only need to follow a few basic principles and be consistent.Forget about CICO. Forget about supplements. Forget about special diets.1. Build muscle!Focus on gaining muscles and strength. Short but hard training sessions with the focus on becoming stronger. No need to chase a pump or do some bodybuilding style routine. Choose a simple routine you like and try to improve on a weekly basis. 2. StepsAim for at least 12k steps a day. Spread it out throughout the day. 20 minutes of walking especially after a meal helps a lot with digestion, so with three meals you already have one hour of walking, which is around 6k steps. Getting your steps up to a proper daily average will do a lot more on a weekly basis than running three times a week. 3. Focus on nutrient-rich foods that are also easy to digest.This requires some research and taking notes. What works for me may not necessarily work for you. You should take a normal and healthy shit at least twice a day. The Ray Peat guys have a lot of information on this, or look up the Vertical Diet. The better your digestion works, the better all biochemical processes in your body function, which in turn affects your hormone balance and overall health.4. Avoid stressI'm not just talking about stress at work here. Healthy sleep is probably one of the most effective levers we have. Read up on how to improve you sleep (without supplements!). Avoid PUFA, avoid alcohol, avoid fasting, avoid low-carb diets, avoid long cardio sessions... all of this triggers a stress response in your body which then affects your biochemical processes. Thyroid hormones are reduced, adrenaline is released, spike cortisol, affecting metabolism...All other adjustments are up to you. You monitor yourself and your progress on a weekly basis and adjust what needs to be addressed. More or less calories, more or less protein, more or less steps...
>>76657004>Should I just skip dinner, or should I spread my meals out a bit more and just eat at the same time as normal?highly subjective imo, try out first what you think is better for you and if it doesn't work try the other. For example my appetite really kicks in whenever I eat something so I prefer skipping meals, but I've seen others struggle a lot with going to bed hungry.The differences between the two options are subtle, what matters the most is doing something you can stick to long term
>>76656922OZEMPIC U IDIOTNOT
>>76657350OH YEAH, NOT USING OZEMPSIC AND STEROIDS IN 2025 U R SO STUPID AND PATHETHIC LMFAO IMAGINE BEING A RETARD
