My keys to fat loss:

1) 16:8 or 17:7 intermittent fasting
2) High protein, nutrient-rich diet
3) Eating in a calorie deficit (a guide that works for me: daily caloric consumption = target weight in pounds x 12)
4) 30 minutes of weight training 2-3 times per week, focusing on compound exercises to maximize muscle breakdown & growth (bench press, squats, deadlifts, military press, etc)
5) Minimum 10,000 steps/day (I do fairly intense cardio, but started off much lighter)

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yep, especially when you are doing it with zero exercise and a bad metabolism. Been very successful so far, haven't had a single week where I didn't lose something. Granted one week it was 0.2 lbs , but that's still much better than any gain.

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Thanks TM. This is something I think I want to incorporate. I think it would work well for me. I am never really hungry until lunch time and so I rarely eat before 11am or noon on most days. My big weakness is eating at night. So I would have to be disciplined in that area.

When you say high protein are you also meaning low carb?

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"He is a loathsome, offensive brute
--yet I can't look away."

When I'm eating around lunchtime, I try to go very high protein and low or no carbs since it's the protein that makes you feel sated. For dinner, I'm not that strict about carbs.

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Thanks. I think I am going to try a 16:8 deal with high protein and fruit mainly.

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"He is a loathsome, offensive brute
--yet I can't look away."

another good loss this week, went from 215 to 213.4. Gonna try and get that to a nice round 213 before I head to AZ next Wednesday night. Then gonna see how much I can gain back in a weekend before I get back at it the following week.

Total loss in 2023 = 27.6 lbs.

Goal weight = 195

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early weigh in this week since I'm going out of town tonight. Down another 2 lbs to 211.4. Going off the diet for the weekend, but my stomach has shrunken so much and I've eaten so little I don't know if I'll really do too much damage in a weekend. Will probably take it easy so I don't end up with stomach issues.


Total loss in 2023 = 29.6 lbs

Goal weight = 195

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That's fucking awesome. Congrats!

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It only took 18 months after surgery, but I am finally back to my pre-surgery fitness level. Wasn't sure I'd get back to that level, seeing as I'm not getting any younger...feels good, though.

Ran 6 miles Saturday and pulled off a 7 mile run Sunday. Paced under 10 min / mile for both. It's Tuesday and my legs are still jello

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Wow that is pretty impressive.

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Flew too close to the sun on wings of pastrami

Nice!

Under 10 min mile, it mean it's better than not exercising, but is it by no means great.

I would be pleased if I could run at that pace on two consecutive days over the course of 13 miles. Hopefully I can get there in the next couple of months.

Nice job, Big W!

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For a guy who I believe is on the other side of 50 I'd say it's not too bad. Keep up the good work Big W. Maybe take a day off and let your legs recover.

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Flew too close to the sun on wings of pastrami

Yeah...I'm directly right at a 67 yard field goal

Took yesterday off...probably won't make it out there today, but Wednesday....I'll be back at it.

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my god is CB a pudwack.

Great job W

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"He is a loathsome, offensive brute
--yet I can't look away."

Why? It's exactly the response I expected. Happy to run a 10K against CB any day. I'm sure he'd blow me away

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so for Brady that 300 mil from Fox News is no deal now? will he make more as a minority owner than 300 mil a year to work 1 day out of the week for 6 mo out of the year?

I don't run. You can actually burn more fat from walking.

ya man great job! i dont usually check this post but would have responded earlier.

What does that have to do with exercising?

Yep...when I'm out running, I always see skinnier / healthier people taking walks compared to to the others I see running.

Love your suit, Bob....don't ever change!

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The detailed 1lb updates remind me of "Uncle Ted by the house".

Congratulations to all who've embraced a healthier lifestyle!


https://m.youtube.com/watch?v=FAxkcPoLYcQ

i thought this was the Raiders post. Isnt there one titled the same made by LTG or the Raiders fan on here?

Yes, but look at the sub forum title to determine the subject. Get with the program dude.

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\

for 6-7 miles???? Who do you think posts here, Steve Prefontaine?


Great job BigW, I couldn't even run 50 feet without needing another back surgery.

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Down 10 from beginning of the year. Really been able to make some positive strides the past few weeks by changing how I think about food and portions I had been eating. Also been having one of the most stressful and crummy years that I can remember so that is helping spur on some weight loss as well. Playing 36 holes every weekend also seems to be helping some, even if I am taking a cart. Walking with the wife and dog more outside as well.

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Flew too close to the sun on wings of pastrami