Dad bod to Grandpa bod

maverick4x4

Sand_TIger wrote: »

I'll be curious to see how things go. I'm so far away from needing refeeds or anything like that, I'm just tucking the anecdotal data away for later uses. You're doing awesome so far, though. Has anyone ever told you, you look a little like Vin Diesel? By the way, that's a very good thing.

Thanks! How is your progress?

Never heard I look like Vin Diesel, though I'll take that compliment all day long. The guys at the refinery called me Marky Mark when I was out there about 15 years ago, I had more hair then. 😁😁

MaltedTea

Sand_TIger wrote: »

I'll be curious to see how things go. I'm so far away from needing refeeds or anything like that, I'm just tucking the anecdotal data away for later uses. You're doing awesome so far, though. Has anyone ever told you, you look a little like Vin Diesel? By the way, that's a very good thing.

I was going to say a "Ripped & Jacked Biden" 🤷🏿‍♀️

As someone who recently discovered her endocrine system may be playing tricks with her feeble brain when it comes to potential leptin resistance, have you considered analyzing your sleeping patterns or other metrics beyond macros? For example, fiber is a micronutrient that may play a role, if leptin is an issue.

Regardless, being open to experimenting with what works for you (while tracking) is always a good idea, imho! Kudos!👏🏿

ChiefBaba

57 year old grandpa of 5!

Marla64

Great job, gentlemen!!

maverick4x4

ChiefBaba wrote: »

57 year old grandpa of 5!

WOW!!! That is an amazing transformation! What did you do, how long? What are you doing now?

ChiefBaba

Took me a year - intermittent fasting, body weight workouts (jumping jacks, burpees, planks, etc) and logging meals in MyFitnessPal!

maverick4x4

I made another thread about refeeding and got some advice to take a 2-week diet break. So I did, and here is my follow up post, reposted here:

Woooohooo! Let the re-shred begin! The two week diet break ended yesterday. It was brutal, eating Hawaiian shave ice and fish tacos, peanut butter M&Ms and leftover See's candies from Christmas, but I powered through. Overall weight went from 195 to 211 from mid-Oct to now. Guessing some is water, glycogen, more water(creatine) and some fat. I'm bigger all over, clothes a little tighter, abs less defined.

Started the refeeds in mid-Oct, a couple of days, then a week for Thanksgiving, then a couple weekends, then a two-week diet break. Also increased creatine from 3g/day to 8g/day in mid-Dec. Avg calories Oct-Dec jumped from 1700 to 1900-2200, and diet break cals avg'd 2800. 200-250 g/day carbs, tried to keep the protein 180-200 g/day.

This first week will be a little goofy because it's close to the weekend, but after that I plan on doing 4-5 days of deficit and 2-3 days of maintenance. I really don't know what my maintenance is yet though...I still have some mathing to do.*

The reason I got interested in refeeds is this:
I started at 232 and dropped to 192, but let's say 195 because that's where I was most of the time after dropping weight. 195/232 = 84%
I started at an estimated TDEE of 2300 cal/day and plateaued at 1600 cal/day 1600/2300 = 69%. And if 1700, then 74%
Started at 20%-ish bf = 185lbs lean, ended at 10%-ish bf = 175lbs lean 175/185=94%.
Activity levels are practically identical, then to now. Strength levels dropped a little, not much, came up with carbs.

It didn't make sent to me that if lean only dropped by 6% (maybe a little more) and total weight by 16%, how did TDEE drop by 25-30%? This is why the hormonal component / leptin thing resonated with me. If my TDEE was 2300 or so, I'd expect my new TDEE to be in the 1950-2150 range....not 1750 (avg Sept '19 to Oct '20)

*I just went and took a look at the numbers. I was averaging 1.18 lbs/wk (Dec '18 to June '19), which would be 590 cal/d deficit. If my logging was accurate, avg 1650 cal/d, TDEE was 2240. If my logging is inaccurate, and is actually higher, then my TDEE is higher, but since I'll be logging the same way that I have been, it should work out the same.

Based on the body weight and lean mass ratios above, I would think my new TDEE would be 85-90% of previous, ranging from 1900-2000 cal/d. I'll try 2000 for my maintenance days, 1600 for my deficit days, and see what happens for the next few weeks.

MidlifeCrisisFitness

What a great read. Way to go.

MaltedTea

There was so much "mathing" 😭 here but it sounds like you're happy @maverick4x4 and you look great!

maverick4x4

What I've learned in the last couple weeks is that I'm treating maintenance day like cheat day. Super Bowl didn't help. Time to rein it in.