Caloric intake

[wtwo3]

Originally Posted by Lj_F80

I used to only drink one shake a day, post workout. I always thought I was getting enough protein. Then I got a food scale that is Bluetooth with an app and found out I was only getting about 100 grams a day. I've increased my shakes to 2 or 3 a day and just added more protein to each meal. I will say I can eat a lot. I spread my meals out during the day. I weigh my protein powder out to at least 30 grams a shake. I was surprised that when I actually weighed out each scoop it was not what the label claimed a scoop totaled.

To help with costs, I have started to buy protein in bulk. I get 15 pounds of protein for about $115. Usually lasts me 5-6 months.

Now I typically don't follow my diet during the weekend, so my numbers are off Saturday and Sunday. But Monday through Friday I'm dialed in.

Wow so 2-3 shakes a day.... I guess that's a solid 90 grams right there. But even those shakes are quite filling. I think that's become one of my problems... I can't eat like I used to be able to in my 20s.

[chassis]

Originally Posted by 2008M36MT

I’m 5’10, about 180lbs. I figured out my BMR+activity, I lift weights 6 days a week for 50 minutes. Says it’s around 2600 calories to maintain my weight.
Bottom line, if I eat more than 2000 calories I gain weight. When I cut, I lose weight at 1000 calories daily because otherwise it takes too long.
Am I just different? I want to eat more, but how much I should be eating doesn’t line up with the real world results.

Why are you "cutting"?

[M3ntal_F80]

Originally Posted by wtwo3

Wow so 2-3 shakes a day.... I guess that's a solid 90 grams right there. But even those shakes are quite filling. I think that's become one of my problems... I can't eat like I used to be able to in my 20s.

I just mix mine in 8oz it water and chug them down. I'm 40 now and I can still put food down like it's nothing, lol. I do workout pretty consistently 5-6 days a week. So far my joints and back are holding up, lol.

[2008M36MT]

Originally Posted by chassis

Why are you "cutting"?

Yep, right now I am. Try to cut down to about 158 pounds dry, about 162-164 pounds with bloat.

[chassis]

Originally Posted by 2008M36MT

Yep, right now I am. Try to cut down to about 158 pounds dry, about 162-164 pounds with bloat.

Understood. Why are you cutting?

[2008M36MT]

Originally Posted by chassis

Understood. Why are you cutting?

Just to have visible abs in the summer. This past year I kind of went over the top with my weight gain during the bulk.

[2008M36MT]

For anyone curious, I started my diet on 2/25. The night before, I ate a bush of bad, water retaining food, so lots of bloat. The average caloric intake is 1000 calories daily. Most of the calories come from 1 meal a day, mostly protein. Basically a choice of Chipotle bowl with double chicken, queso and salsa or Chick fila, 7-8 chicken strips. I eat the same stuff every day. In throw in a protein shake here and there. I weigh myself every morning fully dehydrated after the first bathroom break.

2/25 - 190.0 lbs
2/27 - 184.4 lbs (there goes the water)
3/4 - 179.7 lbs (1 week)
3/11 - 175.5 lbs (2 week)
3/16 - 172.8 (almost 3 weeks)

I’m on the lowest dose of Ozempic at .25. I have noticed it helps you get full faster and not think food as much during the day. However there’s no getting around that you still feel like shit on a starvation diet. I will bump up to .5 this week and 1.0 in 2 weeks.

Yes I know I’m losing muscle too, yes I know this is not healthy, nor is it sustainable. I’m going to do this for another 6 weeks or so.

I don’t know what it is, and given the previous experiences I’ve cited above, I’ve NEVER lost weight as fast as I have been over the last 3 weeks on similar diets.

[chassis]

Congrats on the progress. What is the terminal weight goal and what is your caloric intake maintenance plan?

[2008M36MT]

Originally Posted by chassis

Congrats on the progress. What is the terminal weight goal and what is your caloric intake maintenance plan?

Thank you. 157.2 lb is the terminal weight, which at 2.5 lb a week is going to come at Week 9, so I’m going to increase the calories starting next week. I don’t need to lose 3-4 lb a week. Maintenance thereafter, will be at 1700-1800.

[2008M36MT]

If anyone is still interested, I am down to 163.5lbs (190 lbs starting weight at end of Feb), took the last few weeks off due to work travel and vacation, ate worse but still lost 1lb. Recalcitrant fat around the stomach and ass seems to stay, weight loss has been harder and harder each week. Lots of muscle loss. Upped Ozempic dose to 1mg from 0.5mg and you really do feel less fatigue and hunger even on a starvation diet. HOWEVER, serious negative effects in the form of nausea. Also the food feels like it stays in your throat. Very uncomfortable. Not going to use it in the future, but since I committed to a weight target will tough it out.

[chassis]

Congrats on the weight loss.

You are taking drugs (Ozempic) and starving yourself to lose weight, am I getting this right?

[BIGW0RM]

Intermitted fasting worked wonders for me.

[Oldgixxer]

Those ab's comin in yet?

[2008M36MT]

Originally Posted by chassis

Congrats on the weight loss.

You are taking drugs (Ozempic) and starving yourself to lose weight, am I getting this right?

Originally Posted by BIGW0RM

Intermitted fasting worked wonders for me.

Originally Posted by Oldgixxer

Those ab's comin in yet?

I can’t respond in this app but thank you! Yes I am taking Ozempic and starvation dieting, but last few weeks I’ve gone up to 1200-1400 calories which is low still.

Abs. Sort of.

I hit 159.9 lbs today. Haven’t weighed that since first year of college. Strangely though when I did weight loss 3 years ago, I felt more lean at 170 lbs than I do today at 159.9 lbs.

So a question for those of you who are dialled in. My basic scale says 21.6% body fat. All of my deposits are in my lower stomach, sides and thighs. Per my scale every pound I lose corresponds with a .5% reduction in body fat. So to get to 10% I’d need to lose over 20 lbs. That would put me at 140 lbs. Something has to be off, 140 lbs for a 5’9 guy is way way too low. Any ideas?

That said since end of February, I’ve lost 30 lbs, went from a 35-36 waist down to a 30-31 waist. I have 4 lbs more to go. That way I’ll be 156 lbs dry, 160 lbs even with water weight. Going to take my calories up to 1600 in the next two weeks then start lifting again. We’ll see what upward adjustment needs to happen after that.

Finally, for me Ozempic is a one and done. 2 weeks and then I’m off.

[JP10]

Originally Posted by 2008M36MT

I can’t respond in this app but thank you! Yes I am taking Ozempic and starvation dieting, but last few weeks I’ve gone up to 1200-1400 calories which is low still.

Abs. Sort of.

I hit 159.9 lbs today. Haven’t weighed that since first year of college. Strangely though when I did weight loss 3 years ago, I felt more lean at 170 lbs than I do today at 159.9 lbs.

So a question for those of you who are dialled in. My basic scale says 21.6% body fat. All of my deposits are in my lower stomach, sides and thighs. Per my scale every pound I lose corresponds with a .5% reduction in body fat. So to get to 10% I’d need to lose over 20 lbs. That would put me at 140 lbs. Something has to be off, 140 lbs for a 5’9 guy is way way too low. Any ideas?

That said since end of February, I’ve lost 30 lbs, went from a 35-36 waist down to a 30-31 waist. I have 4 lbs more to go. That way I’ll be 156 lbs dry, 160 lbs even with water weight. Going to take my calories up to 1600 in the next two weeks then start lifting again. We’ll see what upward adjustment needs to happen after that.

Finally, for me Ozempic is a one and done. 2 weeks and then I’m off.

Not sure what to say on this. Definitely not healthy, but I’m sure you’re aware of that so really not worth mentioning. Wouldn’t be shocked if your scale says that. You probably have slim to no muscle mass (not an insult, as I’m sure you’re aware of the affects of the drug). I mean I’m an inch taller then you, probably 185-190, and definitely sub 15%bf. Caloric intake is probably sub 2000, in a slight weight loss stage. So idk what to tel ya. Eat healthy food and start excersicing. Worst part of that drug is once you’re off, especially if you’re increasing calories, you’ll most likely start to gain weight quickly as your metabolism is slumped.

Good luck man

[2008M36MT]

Originally Posted by JP10

Not sure what to say on this. Definitely not healthy, but I’m sure you’re aware of that so really not worth mentioning. Wouldn’t be shocked if your scale says that. You probably have slim to no muscle mass (not an insult, as I’m sure you’re aware of the affects of the drug). I mean I’m an inch taller then you, probably 185-190, and definitely sub 15%bf. Caloric intake is probably sub 2000, in a slight weight loss stage. So idk what to tel ya. Eat healthy food and start excersicing. Worst part of that drug is once you’re off, especially if you’re increasing calories, you’ll most likely start to gain weight quickly as your metabolism is slumped.

Good luck man

Thank you. Yeah I know none of this is really healthy. I’m slowly increasing my caloric intake to offset metabolic shock. I’ve never been a fitness guy so don’t know there’s that much muscle to lose. I’m both relieved and slightly disappointed. Relieved in the sense that I prefer skinny with a little fat to fat with a higher amount of muscle. Slightly disappointed because I thought I’d look better than I do. All said, I’d do rapid weight loss again though hope I never have to. It’s now a matter of discipline. That’s the hardest part.

[JP10]

Originally Posted by 2008M36MT

Thank you. Yeah I know none of this is really healthy. I’m slowly increasing my caloric intake to offset metabolic shock. I’ve never been a fitness guy so don’t know there’s that much muscle to lose. I’m both relieved and slightly disappointed. Relieved in the sense that I prefer skinny with a little fat to fat with a higher amount of muscle. Slightly disappointed because I thought I’d look better than I do. All said, I’d do rapid weight loss again though hope I never have to. It’s now a matter of discipline. That’s the hardest part.

I’d recommend some physical activity and again just start eating relatively healthy. Non-processed foods, fruits, eggs, etc etc. it’s all tasty if you’re creative. Find a workout you don’t mind doing. Maybe running, maybe a light weight workout to start putting on mass. Start slow, like 3x a week for 30mins, build upon that. If you go all in, you’ll end up hating it and maybe quoting early. That will most likely help fight the metabolism slump as well. Nothing worth doing is easy, just takes some commitment.

Also, not sure your age, didn’t really read into it too much. Don’t really know the figure either. But if you’re a little older, I’d consider seeing where your testosterone levels are, doesn’t hurt to know.

[2008M36MT]

Originally Posted by JP10

I’d recommend some physical activity and again just start eating relatively healthy. Non-processed foods, fruits, eggs, etc etc. it’s all tasty if you’re creative. Find a workout you don’t mind doing. Maybe running, maybe a light weight workout to start putting on mass. Start slow, like 3x a week for 30mins, build upon that. If you go all in, you’ll end up hating it and maybe quoting early. That will most likely help fight the metabolism slump as well. Nothing worth doing is easy, just takes some commitment.

Also, not sure your age, didn’t really read into it too much. Don’t really know the figure either. But if you’re a little older, I’d consider seeing where your testosterone levels are, doesn’t hurt to know.

Thank you for all of the advice. I usually lift weights around 50 minutes a day 5 days a week, pre diet anyway. Just do it for health not to set any kind of strength/size records. I’m 37, feeling the effects of age, having to do physical therapy for various pains. Test levels have crashed in the past 2 months, I think corresponding with low calorie diet and inactivity, observed strictly through reduction in sex drive, but sure it’ll stabilise, along with general energy level, once diet and activity normalise. 2 weeks left.

[JP10]

Originally Posted by 2008M36MT

Thank you for all of the advice. I usually lift weights around 50 minutes a day 5 days a week, pre diet anyway. Just do it for health not to set any kind of strength/size records. I’m 37, feeling the effects of age, having to do physical therapy for various pains. Test levels have crashed in the past 2 months, I think corresponding with low calorie diet and inactivity, observed strictly through reduction in sex drive, but sure it’ll stabilise, along with general energy level, once diet and activity normalise. 2 weeks left.

Oh alright so you’re already doing something physical, nice!? I’ve seen guys just mosey around the gym and lift weights, not breaking a sweat, just there lifting. They then leave without breaking a sweat. So are you motivated in your workout or just going through the motions to check a box?

A solid workout at 37, considering that your test levels aren’t shot, should be enough to manage a caloric intake north of 1800 without gaining weight especially at 50mins. I’m definitely north of 2000 and on a deficit, my workout are about 45-hr 5 days a week. With that said I typically burn from 500-800 calories.

At the end of the day, weight loss is calories in and calories out. But muscle mass and keeping your metabolism healthy is definitely key to getting into the shape (literally) that you’d like.

[chassis]

Originally Posted by 2008M36MT

I can’t respond in this app but thank you! Yes I am taking Ozempic and starvation dieting, but last few weeks I’ve gone up to 1200-1400 calories which is low still.

Abs. Sort of.

I hit 159.9 lbs today. Haven’t weighed that since first year of college. Strangely though when I did weight loss 3 years ago, I felt more lean at 170 lbs than I do today at 159.9 lbs.

So a question for those of you who are dialled in. My basic scale says 21.6% body fat. All of my deposits are in my lower stomach, sides and thighs. Per my scale every pound I lose corresponds with a .5% reduction in body fat. So to get to 10% I’d need to lose over 20 lbs. That would put me at 140 lbs. Something has to be off, 140 lbs for a 5’9 guy is way way too low. Any ideas?

That said since end of February, I’ve lost 30 lbs, went from a 35-36 waist down to a 30-31 waist. I have 4 lbs more to go. That way I’ll be 156 lbs dry, 160 lbs even with water weight. Going to take my calories up to 1600 in the next two weeks then start lifting again. We’ll see what upward adjustment needs to happen after that.

Finally, for me Ozempic is a one and done. 2 weeks and then I’m off.

You are on an unhealthy program.

Drugs, starvation and large amounts of rapid weight loss as you are doing and have done are unhealthy.

Fat pct from a scale is meaningless. Tape and caliper measurements, and photos or self observations are the right methods. You could correlate the tape and caliper numbers to your scale so you have a rough idea. Absolute fat pct numbers are not measurable except for immersion weighing.

Vascularity in the extremities and lower torso are indicators of low fat pct. Combine these with tape and caliper numbers.

[Oldgixxer]

OP,post up a pic so I can see your upper body without a shirt and I guarantee you I can give you a more accurate BF% than your scale that measures BF%.

They are notoriously inaccurate;buddy of mine who owns a gym has one he told me to step on it for shits&giggles. I did,it said my BF% was 21&my BMI was 32. Pic below is from the same day. 21% lmfao yup

[UncleWede]

Originally Posted by Oldgixxer

Pic below is from the same day. 21% lmfao yup

You old, fat, Phuck!