**** Official 2020 Fitness Thread ****

[lewdog]

Originally Posted by RunKC

Lew wtf is your diet?

Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.

[RunKC]

Originally Posted by lewdog

Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.

Do you count calories on an app like MyFitnessPal or Samsung? I feel like unless I use those I always go over, but holy **** is it annoying as hell to keep logging that shit all the time.

[loochy]

Originally Posted by RunKC

Do you count calories on an app like MyFitnessPal or Samsung? I feel like unless I use those I always go over, but holy **** is it annoying as hell to keep logging that shit all the time.

If your diet is pretty consistent, MFP works pretty well. You can pre-load meals and recipes and split them into quarters or eighths, then add the appropriate number of servings per meal.


The work is in initially setting up your core foods

[lewdog]

Originally Posted by RunKC

Do you count calories on an app like MyFitnessPal or Samsung? I feel like unless I use those I always go over, but holy **** is it annoying as hell to keep logging that shit all the time.

I eat consistently the same foods so after tracking for about a week, there’s no need. Especially when there’s little carbs most days. Meals are just protein and veggies. Throw in a protein bar and a shake and that’s about it.

[htismaqe]

Originally Posted by lewdog

I eat consistently the same foods so after tracking for about a week, there’s no need. Especially when there’s little carbs most days. Meals are just protein and veggies. Throw in a protein bar and a shake and that’s about it.

I was just about to say the same thing. Once you get into a routine, you don't really have to count anymore.

[GloryDayz]

Originally Posted by lewdog

I eat consistently the same foods so after tracking for about a week, there’s no need. Especially when there’s little carbs most days. Meals are just protein and veggies. Throw in a protein bar and a shake and that’s about it.

Great job Lew, you're looking awesome! But is this you on carb Friday?

[notorious]

It's been 2 months since I've hammered down and got on a routine.

My current macro goals per day are 275 carbs, 50 fat, 150 protein (thanks Lew), 2100 calories. I use the Under Armor Myfitness App. It's great, go get it.

I have been meeting/exceeding the protein, ending up around 125-150 carbs, and I stopped caring about the fat. Looking back I average around 50-70 gr/day, most of which comes from cashews, peanuts, and beef. Calories end up around 1800-1900 on most days. When I dig into a bag of beef jerky I usually overdo protein and get close to hitting the calorie ceiling.

2 month ago I was 6'3 220. Not terrible, but I had a gut because I love beer, pizza, and burgers

First month I first started with crunches and 4-6 mile "trail" bike rides. My work during the day is enough cardio. I dropped about 1/3-1/2 pound of weight per day until hitting 205-207.

That's when things leveled off.

Month 2 I transitioned to weight training, and the cardio during my work day was more than enough. I use a combo of Bowflex (laugh it up) and free weights. The body transformation during the first month was somewhat dramatic, but once the weights hit I wasn't losing weight as much, but the proportions were moving from my midsection to my arms, shoulders, and chest.

I am now at 202, can work all day without getting tired (wood floor install and sanding), and my mind is razor sharp. The main reason I started this program is because my mind got hazy, and I wasn't as motivated to kick ass as I should be.

People look at the physical side of weight loss and eating, when they should be looking at their mental state of mind.

You can do it. Once you get the ball rolling and embrace the suck it becomes a masochistic fetish to push your muscles to total failure.

Huge side benefit: My 8 year old son has really taken to lifting weights. He is a solid brick as it is, but this is something that will take him through the rest of his life.

Thanks to everyone for your suggestions and tweaks to my diet.

[lewdog]

Originally Posted by notorious

It's been 2 months since I've hammered down and got on a routine.

My current macro goals per day are 275 carbs, 50 fat, 150 protein (thanks Lew), 2100 calories. I use the Under Armor Myfitness App. It's great, go get it.

I have been meeting/exceeding the protein, ending up around 125-150 carbs, and I stopped caring about the fat. Looking back I average around 50-70 gr/day, most of which comes from cashews, peanuts, and beef. Calories end up around 1800-1900 on most days. When I dig into a bag of beef jerky I usually overdo protein and get close to hitting the calorie ceiling.

2 month ago I was 6'3 220. Not terrible, but I had a gut because I love beer, pizza, and burgers

First month I first started with crunches and 4-6 mile "trail" bike rides. My work during the day is enough cardio. I dropped about 1/3-1/2 pound of weight per day until hitting 205-207.

That's when things leveled off.

Month 2 I transitioned to weight training, and the cardio during my work day was more than enough. I use a combo of Bowflex (laugh it up) and free weights. The body transformation during the first month was somewhat dramatic, but once the weights hit I wasn't losing weight as much, but the proportions were moving from my midsection to my arms, shoulders, and chest.

I am now at 202, can work all day without getting tired (wood floor install and sanding), and my mind is razor sharp. The main reason I started this program is because my mind got hazy, and I wasn't as motivated to kick ass as I should be.

People look at the physical side of weight loss and eating, when they should be looking at their mental state of mind.

You can do it. Once you get the ball rolling and embrace the suck it becomes a masochistic fetish to push your muscles to total failure.

Huge side benefit: My 8 year old son has really taken to lifting weights. He is a solid brick as it is, but this is something that will take him through the rest of his life.

Thanks to everyone for your suggestions and tweaks to my diet.

Nice job man! Seems you may have helped reset your metabolism a bit. Keep at it.

[ToxSocks]

Originally Posted by RunKC

Do you count calories on an app like MyFitnessPal or Samsung? I feel like unless I use those I always go over, but holy **** is it annoying as hell to keep logging that shit all the time.

I have fun with that kind of stuff.

It's the shit that doesn't have a bar code or hasn't been entered that's hard to track. You have to weigh it and do the math to figure out the calories etc. THAT shit is annoying.