snuff15ee Member

YouTube - Every Damn Day Fitness. Alan talks about this on lots of his vids.

At 42 years old, 6'4, and 180 lbs I've managed to get my maintenance up to around 3000-3100 calories a day. I go high intensity in the gym 5 days a week and I road/mountain bike about 100 miles a month. I was around 2400 when I was cutting.

Circuit 1 Front squat - 2 sets 10 reps at 95 (warm up) & 6 sets 10 reps @ 155 (working) Pull-ups - 2 sets 8 reps unweighted (warm up) & weighted 6 sets of 8 w/15 lb KB (working) Circuit 2 Bulgarians - 4 sets 10 reps w/25 lb DBs One arm rows - 4 sets 15 reps w/35 lb KB One arm shoulder press - 4 sets 10 reps w/35 lb DB 2…

It's dry. For example, when I cook oatmeal to my specs in an instapot 1/4 cup dry equals just over a 1/2 cup cooked.

TOOL - 7empest - https://youtu.be/9D2R69gVyZ0, but the entire Fear Inoculum album is amazing.

Pre-workout is a slow-digesting and complex carbs. I eat steel cut oats, banana, nut butter, and cold brew coffee about 1-2 hours before exercising. Post-workout is a fast digesting protein, like whey protein, with some dextrose and glutamine. I follow that up about an hour later with protein and slow-digesting carbs.

I did the maintenance thing for 3-4 months with success. I built an Excel spreadsheet with all of my precise logged calories for the 5+ months I had been cutting, my estimated calories burned during exercise, and daily weight. Once I had a several months of data I was able to calculate my TDEE. Once I knew my TDEE I found…

0430 am wake up M-F to get in my gym time, and Saturdays are always mountain bike shred day. For food Sat and Sun are always my protein pancake/waffle days.

I'm a military aviator and I see fitness as a mission, and I will do anything to achieve my objectives. My strategy starts every Sunday when I develop a weekly food plan and prep everything I'm going to eat. I anticipate things will go pear-shaped occasionally, and when they do I compartmentalize, stick to my meal plan,…

Unsweetened cold brew coffee 106g Kodiak Cakes protein pancakes 1xBanana (103g) 1 cup of Almond Milk 32g RX Vanilla Almond Butter 1/4 cup sugar free syrup 1/2 cup egg whites 2 eggs

I would recommend at a minimum suspending your alcohol consumption until you hit your fitness goal. Once you achieve that goal you can develop a plan to introduce moderate alcohol consumption back into your diet. I enjoy a good Bourbon or Scotch, but I gave it up cold 6 months ago when I started my fitness journey. Now…

Same question as above. Have you calculated your TDEE? 3500 calories is equal to 1 pound. Over 19 days that is approximately a 180 calorie deficit. Once you determine your TDEE and set a 10-20% deficit you should start to lose more per week. It took a little time for me to start seeing results at first so I started…

Third Eye - Tool. https://youtu.be/_6hYe6FbA60

This will get you going. https://youtu.be/V3ADK6gsDGg

Feel free to add me. I'm 42, 6'3 and started my journey at 212 lbs and 20+% body fat. I'm currently 178lbs and 8-10% body fat. I can attribute my drastic body recomposition to the kitchen. When I started meal prepping and eating clean it all changed. It probably helps that I train 5-6 times a week doing strength, mobility,…

I'm an avid cyclist on both road and mountain. I prefer mountain because I like bombing downhill, taking jumps and drops, and tackling obstacles. I will hop on my road bike when I can't get to the trails. It sucks when I go a week without riding. I would definitely consider getting a bike.

You can add me. I'm 42 and lost 35lbs in 3 months. I managed to get under 15% body fat for the first time since my 20s. I'm planning to slowly start bulking to build some lean body mass back.

You've taken the first step by creating a MFP account. If you have trouble motivating yourself I would suggest to start adding some fitness friends here on MFP if you haven't already. Having some "virtual" fitness friends to share success and failures might give you the kickstart you need to start your journey. My fitness…

I eat 2-3 squares of dark chocolate every night and still managed to lose 36 pounds, but it has to be the 86% or higher stuff. My fav is the Alter Eco dark chocolate. I recently purchase 30 bars that hopefully last me 2-3 months.

Have you ever made Nice Cream? It might scratch your itch.

Bourbon. I haven't had a drink since January.

@katiesmom_99. I try to get almost all of my protein from food. The only protein shake I make is after a workout. I only use 15g, so a 2 lb bag normally lasts me around 3 months.

Here are some articles that will help you wade through some of the chaff: https://proteinfactory.com/protein-spiking-list/ https://rippedbody.com/protein-powder-scams/ https://massivejoes.com/articles/the-scoop/amino-spiking I try to avoid the "amino spiked" whey buy purchasing from one of these sites -…

Superset: Deadlift -> Cable squat to standing row Inverted row (straight leg) -> Clean & Press Burpee push-up pyramid starting at 10 and descending. Finished with ab & core

Before pic taken Mar 19 and I was at 189 pounds. After pic I took 21 Jun at 178 pounds. I started my fitness journey back in late Jan at 212 pounds. I'm a dummy because I didn't take any photos before I started.

Congrats.

Slipknot - Unsainted https://www.youtube.com/watch?v=VpATBBRajP8

Sometimes I make an almond butter banana cold brew smoothie. 1x frozen banana, 2tbsp almond butter (I use RX vanilla or Buff Bake snickerdoodle almond butter, 1-2 scoops of plain or vanilla whey, 4 fluid oz of cold brew concentrate, and 8 fluid oz of unsweetened almond milk. You can also throw in some 0% fat greek yogurt…

@yc1995. It can be done with hard work and discipline. I'm 42 and I've dropped 3 inches off my waist and got to what I guess is 13-14% body fat.

I'm with MikePTY on this. Who recommended you go on a 1000 calorie diet? Have you calculated your BMR and TDEE? As a general rule, people need a minimum of 1,200 calories daily to stay healthy. If you have a strenuous fitness routine or perform many daily activities you need more calories. If you have reduced your calorie…