my final weight loss journey?
- Thread starter Prose
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At you're weight you if you eat around 135g of protein you'd be in good shape (.7g per lb, I forget what the converts to in kg) but still you need to consider calories in / calories out. Get a baseline of calories you're consuming now by tracking it for a week and get your average. Then cut that by 250 to 500 calories.
Or if you don't want to cut any more, consider strength training. You're body will "recomp" and you'll look and feel great at the same weight. Look up Starting Strength or StrongLifts 5x5.
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Week 24: 89.1 kg
Not gonna lie, I ate a lot last week. And I mean a lot – frequent meals and snacks. I'll try to eat less this week. Let’s see if my body can handle that one-meal-a-day thing again. Truth be told, it’s been the only method that has truly worked for me. Eating two meals a day or trying other approaches has only helped me maintain my weight, which isn’t a bad thing. A lot of people trying to lose weight call this "stalling," but eating well while managing your weight for months must be healthy. The problem is, it's not aligned with my original goal, which was to lose weight and get down into the 70s.
My approach to estimating the right amount of food is by using my eyes and reading the list of ingredients. If the ratio of sugar or carbs seems high, I know it's not going to help me lose weight. If there's a lot of steak on my plate, I know it won’t help either. Sometimes this works, and sometimes it doesn’t – it depends on how much and how often I eat. But I do have a general idea of what's okay and what isn't. It's just a matter of aligning how much I eat with my goals.
Not gonna lie, I ate a lot last week. And I mean a lot – frequent meals and snacks. I'll try to eat less this week. Let’s see if my body can handle that one-meal-a-day thing again. Truth be told, it’s been the only method that has truly worked for me. Eating two meals a day or trying other approaches has only helped me maintain my weight, which isn’t a bad thing. A lot of people trying to lose weight call this "stalling," but eating well while managing your weight for months must be healthy. The problem is, it's not aligned with my original goal, which was to lose weight and get down into the 70s.
I appreciate your support. I've been trying to eyeball the amount of meat or fish I eat without counting calories. I probably never will, as I’ve found that labels are often inaccurate. Some are accurate, but others are way off. So I thought, what’s the point of counting calories if even the companies selling these products struggle with it? What chance do I have?
My approach to estimating the right amount of food is by using my eyes and reading the list of ingredients. If the ratio of sugar or carbs seems high, I know it's not going to help me lose weight. If there's a lot of steak on my plate, I know it won’t help either. Sometimes this works, and sometimes it doesn’t – it depends on how much and how often I eat. But I do have a general idea of what's okay and what isn't. It's just a matter of aligning how much I eat with my goals.
googlealchemist
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Gonna chime in here as someone who is and has always, with rare exceptions, been in great shape...
And I'll clarify it's largely by design vs freak genetics, drugs, or whatever...and the 'your coasting on your youthful metabolism' bullshit line can't be thrown at me anymore either as someone in my midish forties
[image removed]
That's normal, shitty, unflattering lighting from a recent progress pic I took after I had let my bf% get a little sloppier than usual for a while...I'm now a bit leaner with more muscle, but not stripping for a fresh pic for this or vanity stakes.
Point being, not a 20 year old fake tinder pic or the like.
I've been getting, testing, applying/chucking information from a wide variety of sources for decades too vs being in a vacuum and close minded, grabbing onto the latest fad etc.
Since your not at your lean/healthy weight goal yet, I'd take your ideal healthy, lean weight (lean being 10-15% for men max), whatever that is for your height and frame with some solid muscle on it and body fat in check...
Multiply that by .8 or in a caloric deficit maybe bump it up to a full gram per lb (not kilo thats way to low)...
Then backfill the rest of your calories with carbs and fats...whatever ratio/% you want of either depending on what your body feels best with...with a good general rule of not going below 20'ish % min fat or 60g total or your gonna run into metabolic/health problems from that.
Don't be afraid of saturated fat/cholesterol.
Get your bmr and subtract 500ish cals per day, add in some regular exercise, you can drop 1- 1.5lbs of relatively pure fat per week and maintain muscle and feel great doing it.
I get what your saying about serving sizes on manufacturers labels being confusing etc...but hey, drop the vast majority of labelled, processed crap anyways...
The basics are super easy and only 'need' to be done for a couple weeks so you get a good visual of what different foods actually look like for X number of macros. Get a 20 dollar digital food scale on amazon.
Core numbers are: lean meats are about 100g protein per lb RAW WEIGHT. Adjust for fat/protein content for fattier cuts of steak or 80/20 ground beef etc.
That said, as mentioned earlier...nothing wrong with sat fat/cholesterol, u need a min of that for hormone production/brain/metabolism/general health, but especially for a short term cal deficit you still have to look at caloric load...so its' generally going to be leaner cuts, or draining the majority of fat/greaser off of fattier beef.
White rice, super easy to weigh/measure by the quater cup dry weight for a clean source of carbs...same goes for fruits.
Berries, low glycemic, super nutrient dense...super easy to weigh/measure for X amt of carbs
And with chatgpt recognizing images now its super super SUPER easy to do all this on the fly. And tracker apps like carbon or the like are great too.
Great resources of info to search thru, great podcasts/youtube channels without getting overwhelmed would be:
Layne norton
paul saladino
peter attia
andrew huberman
thomas delauer
mike israetel
gabrielle lyon
rhonda patrick
dave asprey
Keep it up
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Week 25: 89.0 kg
I think the food I ate was okay. I did get a huge bag of nuts as a gift and I felt an urge to eat them regularly. Now, there's nothing bad with nuts. In fact, it's great survival food because of the shelf life and how much energy they pack for their weight. However, it's not in line with my goal. In a way, I'm relieved that the bag is now almost empty. I won't have to eat more.
Where I live, the government doesn’t require labels on organic food. Even if they did, it’s tough for producers to give exact numbers because organic food isn’t made in a lab—it naturally varies. Even if I only bought foods with labels, the FDA and European food authorities allow the calorie counts to be off by up to 20%. I don’t have access to a lab, so I can't check if the labels are accurate.
As for weighing food, I do have a scale, and I used to use it for pasta. But I haven’t touched it in a while because I don’t eat many carbs these days. The small amount I do eat comes from tortillas and Finn crisps. I don’t plan to use it for weighing beef or fish.
I also want to mention that this isn’t my first time trying to lose weight. I lost over 30 kilos during college without listening to a single podcast, and it took me about eight years to gain it back.
As for Huberman, I don’t really know much about him. I’ve just seen his YouTube channel constantly recommended. The only things I know are that he’s a neuroscientist and promotes Athletic Greens. That’s a big red flag for me, because AG1 was started by Chris Ashenden, a con man who fled New Zealand after ripping people off in a real estate scheme. I suspect Athletic Greens is just another scheme, and I don't really follow people who profit from promoting it.
I do understand why social media influencers get into the supplement business, especially after seeing how much money Alex Jones made selling Super Male Vitality, a non-FDA approved supplement, to his followers. There's a lot of money to be made.
I think the food I ate was okay. I did get a huge bag of nuts as a gift and I felt an urge to eat them regularly. Now, there's nothing bad with nuts. In fact, it's great survival food because of the shelf life and how much energy they pack for their weight. However, it's not in line with my goal. In a way, I'm relieved that the bag is now almost empty. I won't have to eat more.
Thanks for suggesting I avoid ultra-processed food. Most of what I’ve been eating for the past 25 weeks has been organic. It’s hard to count calories, though, since most of the food I buy doesn’t have a nutrition label.
Where I live, the government doesn’t require labels on organic food. Even if they did, it’s tough for producers to give exact numbers because organic food isn’t made in a lab—it naturally varies. Even if I only bought foods with labels, the FDA and European food authorities allow the calorie counts to be off by up to 20%. I don’t have access to a lab, so I can't check if the labels are accurate.
As for weighing food, I do have a scale, and I used to use it for pasta. But I haven’t touched it in a while because I don’t eat many carbs these days. The small amount I do eat comes from tortillas and Finn crisps. I don’t plan to use it for weighing beef or fish.
I also want to mention that this isn’t my first time trying to lose weight. I lost over 30 kilos during college without listening to a single podcast, and it took me about eight years to gain it back.
As for Huberman, I don’t really know much about him. I’ve just seen his YouTube channel constantly recommended. The only things I know are that he’s a neuroscientist and promotes Athletic Greens. That’s a big red flag for me, because AG1 was started by Chris Ashenden, a con man who fled New Zealand after ripping people off in a real estate scheme. I suspect Athletic Greens is just another scheme, and I don't really follow people who profit from promoting it.
I do understand why social media influencers get into the supplement business, especially after seeing how much money Alex Jones made selling Super Male Vitality, a non-FDA approved supplement, to his followers. There's a lot of money to be made.
googlealchemist
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Probably the last time ill check or chime in on this thread...
Dont let the ag1 deter you from hubermans work, its solid...everyone and their mom is promoting ag1 except the relatively rare, more hardcore remaining carnivore/animal based guys...i dont use it as i lean more that way myself and dont want a mix of plants right now.
Tough love/real talk here...your unwillingness to do basic tracking/weighing of food even for a few weeks to get a good baseline is a huge part of why your still, and will continue to be, not where you want to be, to put it nicely.
It's very, very easy, especially as mentioned with chatgpt now.
Good luck
Dont let the ag1 deter you from hubermans work, its solid...everyone and their mom is promoting ag1 except the relatively rare, more hardcore remaining carnivore/animal based guys...i dont use it as i lean more that way myself and dont want a mix of plants right now.
Tough love/real talk here...your unwillingness to do basic tracking/weighing of food even for a few weeks to get a good baseline is a huge part of why your still, and will continue to be, not where you want to be, to put it nicely.
It's very, very easy, especially as mentioned with chatgpt now.
Good luck
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Week 27: 85.8 kg
I did it. I've lost ten kilos! I got over the long slump by eating nothing but nuts and cherry tomatoes for a few days. I also drank whole milk and almond milk. I could have easily kept going if I didn’t have a large amount of fresh fish in my refrigerator that I had to use up.
Granted, some of the weight loss could be due to water, since I haven’t been eating many carbs. But hey, I’ll take it. I shouldn’t feel like an impostor... I’ve lost over 10% of my starting weight!
After researching, I’ve found that most people counting calories rely on inaccurate data:
1. The FDA allows calorie counts to be off by up to 20%.
2. Few verify the accuracy of nutrition labels.
3. Measuring calories accurately without lab equipment is unrealistic.
It doesn’t make sense to rely on nutrition labels if the data is consistently inaccurate. This might work in extreme cases, but not for small adjustments like cutting 100 - 200 kcals per day.
This isn't my first rodeo either: I’m an experienced dieter, whether I'm proud of the fact or not, and I’m no longer overweight. My BMI is now in the normal range (if you believe in that). My progress has felt slow, but I’d still call that a success.
Huberman is a "scientific advisor" to AG1, a company founded by Chris Ashenden, a convicted criminal who misled homebuyers in a property scam. Simply put, you wouldn’t trust your money with these people.
https://www.stuff.co.nz/business/money/4853552/Why-rent-promoter-Ashenden-convicted
The fact is, neither you nor I know what AG1 contains. It's made from 'propriety blends'. We’re asked to trust the word of a known scammer that this green powder does an awful lot of good – so much good that you're expected to pay nearly 100 dollars a month for it.
Luckily, not everyone in this world falls for these grifts. Someone did the very basic math and discovered that not even the macros on the labels add up:
I live by a simple rule: don't listen to liars if you don't want to get lied to. Both Ashenden and Huberman are serial liars. That's just undeniable to me at this point. And the more they mix facts with their lies, the more dangerous they become. These hustlers gain your trust with the truth, only to betray it with deception. That's how you become fooled.
https://www.theguardian.com/us-news/2024/mar/28/podcaster-andrew-huberman-goop-for-bros
I did it. I've lost ten kilos! I got over the long slump by eating nothing but nuts and cherry tomatoes for a few days. I also drank whole milk and almond milk. I could have easily kept going if I didn’t have a large amount of fresh fish in my refrigerator that I had to use up.
Granted, some of the weight loss could be due to water, since I haven’t been eating many carbs. But hey, I’ll take it. I shouldn’t feel like an impostor... I’ve lost over 10% of my starting weight!
I’ll likely never be the type to weigh my meals or count calories. I’ve simply had too much success without it. Sure, it seems to work for great for you, but I have my own reasons for avoiding it. Feel free to voice your disagreement if you think I’m factually wrong.
After researching, I’ve found that most people counting calories rely on inaccurate data:
1. The FDA allows calorie counts to be off by up to 20%.
2. Few verify the accuracy of nutrition labels.
3. Measuring calories accurately without lab equipment is unrealistic.
It doesn’t make sense to rely on nutrition labels if the data is consistently inaccurate. This might work in extreme cases, but not for small adjustments like cutting 100 - 200 kcals per day.
This isn't my first rodeo either: I’m an experienced dieter, whether I'm proud of the fact or not, and I’m no longer overweight. My BMI is now in the normal range (if you believe in that). My progress has felt slow, but I’d still call that a success.
As for Huberman, let's not kid ourselves. He’s no ordinary AG1 shill. He is the biggest and the most influential promoter of the green powder. His testimonial is the main testimonial on their website. They show his testimonial before Lewis Hamilton's.
Huberman is a "scientific advisor" to AG1, a company founded by Chris Ashenden, a convicted criminal who misled homebuyers in a property scam. Simply put, you wouldn’t trust your money with these people.
https://www.stuff.co.nz/business/money/4853552/Why-rent-promoter-Ashenden-convicted
The fact is, neither you nor I know what AG1 contains. It's made from 'propriety blends'. We’re asked to trust the word of a known scammer that this green powder does an awful lot of good – so much good that you're expected to pay nearly 100 dollars a month for it.
Luckily, not everyone in this world falls for these grifts. Someone did the very basic math and discovered that not even the macros on the labels add up:
I live by a simple rule: don't listen to liars if you don't want to get lied to. Both Ashenden and Huberman are serial liars. That's just undeniable to me at this point. And the more they mix facts with their lies, the more dangerous they become. These hustlers gain your trust with the truth, only to betray it with deception. That's how you become fooled.
https://www.theguardian.com/us-news/2024/mar/28/podcaster-andrew-huberman-goop-for-bros
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Throwing away this metric because it could be inaccurate misses the point completely. You're getting your own relative baseline. It doesn't need to be to the exact calorie, it's more so you have an idea of what and how much your consuming on a day to day so you can make adjustments. That way you can eat multiple meals a day consisting of more than nuts and tomatoes. How long is what you're doing going to work while being sustainable or healthy?
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Week 28: 87.1 kg
I've been eating a lot of veggies. And I mean a lot! Usually around 500 grams of vegetables, if the bags are correct. I almost feel like a vegetarian now. Almost.
Most people get tired of tracking everything eventually, anyway. Plus, studies show that people who use calorie-counting apps are more likely to struggle with eating disorders than those who don’t. I started this weight loss journey to improve my health, not degrade it.
I appreciate your attempts to help me with podcasts and lectures on calorie counting, but that advice is clearly wasted on me, as I'm not interested.
https://pubmed.ncbi.nlm.nih.gov/28843591/
https://pubmed.ncbi.nlm.nih.gov/34543856/
I've been eating a lot of veggies. And I mean a lot! Usually around 500 grams of vegetables, if the bags are correct. I almost feel like a vegetarian now. Almost.
I'm not throwing away that metric because I've never used it. I’ve never been into calorie counting, and honestly, I think not doing it is a lot more sustainable for me.
Most people get tired of tracking everything eventually, anyway. Plus, studies show that people who use calorie-counting apps are more likely to struggle with eating disorders than those who don’t. I started this weight loss journey to improve my health, not degrade it.
I appreciate your attempts to help me with podcasts and lectures on calorie counting, but that advice is clearly wasted on me, as I'm not interested.
https://pubmed.ncbi.nlm.nih.gov/28843591/
https://pubmed.ncbi.nlm.nih.gov/34543856/
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Week 29: 86.1 kg
I thought I would be a lot heavier since I've been eating a lot of rye bread lately. I even had a bag of nachos on movie night. So, that's pretty good, considering I'm currently carrying a lot of water due to my increased carb intake
I thought I would be a lot heavier since I've been eating a lot of rye bread lately. I even had a bag of nachos on movie night. So, that's pretty good, considering I'm currently carrying a lot of water due to my increased carb intake
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Week 31: 87.0 kg
My diet isn't what it used to be. I used to follow strict rules, but those have faded away. I've been drinking energy drinks, eating hamburgers with fries, and even muffins. The other day, I had a pizza that barely resembled real pizza. It tasted rushed, like whoever made it didn’t really care. And yet, even that brought its own kind of enjoyment.
I've been eating candy bars too. Mars and Snickers. I hadn’t bought one in years, and I was shocked to see how much more expensive they are now. Almost twice as expensive as I remembered, they now seemed to belong to another era of my life. I bought them anyway, maybe because they reminded me of something simpler.
I try to balance it out with nuts and those instant 3-in-1 coffees, but it’s not enough. My eating habits have become a strange mix of cravings and excuses, like I’m testing how far I can go without fully letting go.
This doesn’t sound like someone who’s trying to lose weight, does it? I think I’m getting tired. It’s not just physical tiredness, but something deeper. This must be what people call diet fatigue. My mind feels heavy, and it fights against the idea of sticking to foods that help me reach my goal. Instead, it keeps pulling me toward sweet things. I can’t explain it better than that.
Somehow, I've managed to keep my weight in the same range, staying between 86 and 87. It's a small victory, but it doesn't feel like one I deserve.
My diet isn't what it used to be. I used to follow strict rules, but those have faded away. I've been drinking energy drinks, eating hamburgers with fries, and even muffins. The other day, I had a pizza that barely resembled real pizza. It tasted rushed, like whoever made it didn’t really care. And yet, even that brought its own kind of enjoyment.
I've been eating candy bars too. Mars and Snickers. I hadn’t bought one in years, and I was shocked to see how much more expensive they are now. Almost twice as expensive as I remembered, they now seemed to belong to another era of my life. I bought them anyway, maybe because they reminded me of something simpler.
I try to balance it out with nuts and those instant 3-in-1 coffees, but it’s not enough. My eating habits have become a strange mix of cravings and excuses, like I’m testing how far I can go without fully letting go.
This doesn’t sound like someone who’s trying to lose weight, does it? I think I’m getting tired. It’s not just physical tiredness, but something deeper. This must be what people call diet fatigue. My mind feels heavy, and it fights against the idea of sticking to foods that help me reach my goal. Instead, it keeps pulling me toward sweet things. I can’t explain it better than that.
Somehow, I've managed to keep my weight in the same range, staying between 86 and 87. It's a small victory, but it doesn't feel like one I deserve.
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I looked back at my past posts and realized I haven’t made substantial progress in the last 10 to 20 weeks. But I’ve managed to maintain my weight. There were even some odd weeks where I somehow hit a new low. It’s strange. I need to find my stride again. The motivation I had in the first ten weeks compared to now feels like night and day.
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Theory: @Prose is actually a troll account/case study with the purpose of demonstrating what it's like to try to give advice to someone who is constantly coming up with excuses to do almost anything except what is actually proven to work.
If so, I want to say that I'm impressed by the commitment to the bit.
If so, I want to say that I'm impressed by the commitment to the bit.
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Drink some tea every day when you wake up (green with Nettles)
Get yourself some Black Wallet Hull to mix into the tea & once or twice a week with burdock root
Drink a ONLY fruit and veggie Smoothie for lunch (sprinkle a little cayenne peper into this. .just a tad)
Watch the difference!
Get yourself some Black Wallet Hull to mix into the tea & once or twice a week with burdock root
Drink a ONLY fruit and veggie Smoothie for lunch (sprinkle a little cayenne peper into this. .just a tad)
Watch the difference!
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Week 32: 86.6 kg
I ate more spaghetti last week. Not a lot, though, just about four dishes. On the bright side, I managed to give up candy bars. I’m not sure what triggered the sudden craving, but I’m glad it’s over.
My game plan for the next week? Resist the urge to eat more candy bars and other energy-dense snacks. I’m confident in my chances, especially since I’ll be glued to my books this week. I need to study for a certification.
I ate more spaghetti last week. Not a lot, though, just about four dishes. On the bright side, I managed to give up candy bars. I’m not sure what triggered the sudden craving, but I’m glad it’s over.
My game plan for the next week? Resist the urge to eat more candy bars and other energy-dense snacks. I’m confident in my chances, especially since I’ll be glued to my books this week. I need to study for a certification.