6'1 195 20% bf? I must really not understand what a normal person looks like.
Eh, my BF is probably a bit lower but who knows. I'm just citing what my dumb scale says. It has an "athlete mode" for people with resting heart rates lower than 60 (which I am) but then all it does is chop 7 percent off the reported BF. I'm likely somewhere in between. A quick google makes me think I'm definitely under 20 but not less than 15. Showing abs but not cut.
edit: not sure what you meant by normal, but I'm comfortable with 3 plate squats for reps (below parallel) and a 4 plate deadlift (single). I'm going to guess that puts me in a pretty high percentile compared to most 31 year old men. I told my sedentary-for-life gamer friend who is also 6'1 that 190 is my target weight and he opined that 190 is still "really fat."
Yeah I was about to destroy him but I figured I'd let this shit roll.
cypis said:There's nothing wrong with drinking coke zero apart from the fact it might fuck up your teeth.
Itlan there's nothing wrong with your height/weight/BF. Just like there's nothing wrong with Rezz's, because of his proportions. Folks here get too worked up about what they read or what someone else said. Trial and error - based on some education, yes - is going to get you where you want to go, if you work hard and stick to it. No easy answers or quick-fix plans.
Fuck a bunch of eating salmon. I'd rather stay fat.Props for trying and I'm sure this feels like a significant change, but I really suggest you be more descriptive (at least, to yourself).
Not all "oatmeal and coffee" is created equal. That's either a 200 calorie breakfast or an 800 calorie breakfast depending on who I ask. Throw a fuckton of brown sugar and other crap into oatmeal and it starts to become a morning dessert. Same for the sandwiches; choice of bread, sauce, meat, and the ratios between them. Bread really sucks for food in comparison to potato. A bowl of cereal for dinner is almost as nutritionally devoid as you can make it -- sure, it's slightly better than ice cream but its really just a shitton of simple carbs. Take a fiber pill and eat a baked potato with some spice and a dab of sour cream.
At your current weight, you'll absolutely lose fat by abstaining from the truckloads of garbage that got you there -- but to actually achieve a healthy weight and stay there, you must learn how to plan, shop for, and cook actual food.
My wife and I are in the process of losing the last ten pounds or so (I'm 6'1 195 20% bf), last night we had:
salmon filet lightly coated with olive oil (300c)
spinach salad with chopped cucumber, carrot, and onion (80c)
baked potato with sour cream and hot sauce (150c)
That's our largest meal of the day. Tonight I'm making chicken bowls:
8 oz sliced chicken breast (250c)
quartered and baked potato with sour cream and hot sauce (150c)
And a huge spinach/carrot/cucumber salad with very light sauce (50c).
I'm using unprocessed meats (protein) with a bit of oil (fat) and potato (carb) to hit macro targets, and using high flavor things like green onion, spices, and hot sauces to make the meal more interesting.
Keep in mind, most people, even healthy people not following a strict diet, have "cheat days" but they don't call them that. They just eat slightly below their maintenance rate throughout the week and then have a bit extra on the weekend. All too often you see people struggling with diet, but when you really investigate, you find that they are suffering throughout the week but then smashing through 5k calories on fri/sat just like they used to and all their suffering throughout the week is for naught. I've never been obese but I can happily put away 5k+ calories eating what I want to and having some craft beers. If I intend to do that on Friday, then I need to plan for it by not indulging throughout the week.
I've been cutting all summer since about mid-May. Started at 213 and am currently sitting at 197, so I've basically been knocking off 5lbs a month by primarily cutting out excessive drinking and sweets while focusing on cario over weight lifting. I've always had a fair amount of muscle but unfortunately also have a layer of baby seal blubber coating it so I really have been trying to lean out. I usually hit the gym 4 days a week, with cardio every day and weights peppered in depending on how I'm feeling. I'm trying to cut off another 7-8lbs by Sept 23 for my wedding which is above average for my losses so far. I'm trying to adjust calorie intake by about another 200 per day so I don't kill myself but I was also wondering if I should switch to a more lifting-centric focus in the gym. Thoughts?
Yes add weights 60 minutes with hiit cardio
Man this week is annoying. I've been under 1800 calories every day, worked out every day, and I've lost like 1 lb in 5 days. Boolsheet. had to punch another hole in my belt though.
It's hilarious to think about how I got this big(soda, whole pizzas, whole ice cream containers, etc) and how I eat now. Literally meat, veggies, avocados, and water. Aside from drinking alcohol like twice I haven't had a liquid calorie other than almond milk since May 15th. Just wish this weight would hurry the fuck up and fall off.
What worked well for me with weights was doing low rep max weight sets one day i.e. pure anabolic exercise, and next day 1/2 or even 2/3 less weight, doing higher and much faster reps. Was a good mix of cardio and anabolic. For me a relaxed 30 min jog or walk after helped relax, and was extra cardio.I -really- wish exercise had a larger impact on weightloss. It's a super healthy habit that will only improve your health and enhance weight loss results, but on the pure "loss vs. effort" scale it's very little loss for a -lot- of effort...
Hrm, and you're still....330+ right? I mean the numbers aren't -that- far off, since exercise burns calories but not nearly as many as people like to think. You're out of the easy losses (even Keto falls prey to basic physics and math) though I'd be interested how you know that you are consuming under 1800 every day. Accurately measuring stuff and correctly identifying the caloric content then adding them together? Or MyFP or some other app/program that does it for you?
You're probably around 2700ish calories for sedentary and probably 3200ish for light activity (your descriptions of your exercise routines come across as "light" which is fine, just trying to accurately portray things) so you're 1800(if accurate) is about 1300ish (in between, sort of) under maint. That means you should be losing 1lb (again, roughly) every 3 days. This leads me to believe that either your measurement is off or your activity is generally lighter than what your explanation evinces. If you were sedentary, you'd lose a lb roughly every 4 days, which is closer to what you're experiencing. That's just normal weight loss man. If you were expecting to keep dropping 5+lbs a week on any diet, I've got a bridge to sell ya hah.
Posting this for Himeo. This is my dinner tonight.
Man this week is annoying. I've been under 1800 calories every day, worked out every day, and I've lost like 1 lb in 5 days. Boolsheet. had to punch another hole in my belt though.
It's hilarious to think about how I got this big(soda, whole pizzas, whole ice cream containers, etc) and how I eat now. Literally meat, veggies, avocados, and water. Aside from drinking alcohol like twice I haven't had a liquid calorie other than almond milk since May 15th. Just wish this weight would hurry the fuck up and fall off.