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Forum » Tired of CT threads - help me with diet and macros
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Thread: Tired of CT threads - help me with diet and macros

post 1674069643 01-03-2023, 06:01 PM
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Tired of CT threads - help me with diet and macros

I'm stuck boyos. 34 years old, got a kid now, trying to get in best shape I can for my age. I doubt I'll ever be at 165 and 9% like I was in 2014, but I want to set some realistic goals.

Biggest issue is that no matter how low I take my calories in the last year, I don't shed any weight. I have a decent muscle base from sports and lifting, but I've got about 25 pounds I don't want. Literally can't get them to go away. Spent most of 2020 rucking (a lot and with big weight) and lifting all through the summer, didn't lose a pound.

Lately, been big time reducing calories, weight won't budge.

Usually I would be the one yelling "calories in calories out idiot" but I'm doing something wrong.

Help.
Laconic
post 1674069913 01-03-2023, 06:05 PM
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  1. Kewbrah
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What does your diet look like?
post 1674070653 01-03-2023, 06:13 PM
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Originally Posted By Kewbrah⏩
What does your diet look like?
Like all over the place generally but I eat a max of 2300-2500 calories a day. Lots of "healthy" stuff but not locked down and locked up. Workout 4-5 times a week.
Laconic
post 1674070733 01-03-2023, 06:14 PM
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  1. GaryRidgway
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Weigh your food for a while and find out how much you're actually eating
post 1674071483 01-03-2023, 06:24 PM
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As said above weigh your food. Keep count in a calorie tracker and make sure to count everything. Once that's on par reduce calories as needed until you hit your weekly/bi-weekly goals. As for macros get the protein you need and fill the rest in with fat and carbs (Lower carbs works for ME). I've lost weight on low fat, low carb, high protein, didn't matter. The thing they all had in common was lowering calories when i hit a long plateau. Pick what you can stick to and give it time to happen.
Ultra-Low Test Crew
MAGA
post 1674072323 01-03-2023, 06:35 PM
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I mean, solid advice. Am I going too low? Too high? I have a decent muscle base, am 69", 200 lbs. I've dropped weight and fat before. When I was doing that, I definitely was weighing food and logging in myfitnesspal. Haven't been doing that but I achieved what I thought was a keen eye for serving sizes and portion sizes. Don't know where or what I lost along the way, except getting older.
Laconic
post 1674072783 01-03-2023, 06:41 PM
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Originally Posted By macrocrunch⏩
I mean, solid advice. Am I going too low? Too high? I have a decent muscle base, am 69", 200 lbs. I've dropped weight and fat before. When I was doing that, I definitely was weighing food and logging in myfitnesspal. Haven't been doing that but I achieved what I thought was a keen eye for serving sizes and portion sizes. Don't know where or what I lost along the way, except getting older.
Yeah on that you kind of just have to experiment with what total calories you body likes to lose weight at. Start as high as you can and adjust downwards until you're losing weight. From 30 years experience I don't completely buy in to the teedee thing, and just adjust to what calories work for me.
Ultra-Low Test Crew
MAGA
post 1674072913 01-03-2023, 06:43 PM
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What is CT?
1096 ng/dl
post 1674072983 01-03-2023, 06:44 PM
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#9
  1. macrocrunch
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Originally Posted By BigNik78⏩
Yeah on that you kind of just have to experiment with what total calories you body likes to lose weight at. Start as high as you can and adjust downwards until you're losing weight. From 30 years experience I don't completely buy in to the teedee thing, and just adjust to what calories work for me.
Yea, I've done all the calculators and stuff. I'm scared to go too low cause I don't want to nuke my muscle that I've retained. Guess I need to obviously up my protons and drop the cals.
Laconic
post 1674073493 01-03-2023, 06:53 PM
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Really double down on your calorie counting. Don't be afraid of fasting for a day or two each week or going low cal a couple of days. E.g. 800 calories 2 days a week

Stay a million miles away from alochol.

Weight loss isn't linear, don't get demotivated if the scales don't move day to day.
Originally Posted By macrocrunch⏩
I doubt I'll ever be at 165 and 9%
165? Are you 5ft 2?
post 1674073643 01-03-2023, 06:57 PM
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I got in the best shape I’ve ever been in weighing food. Cheese, peanut butter, jelly. Things of that nature.

Definitely recommend that. And I calculate my cut calories as “sedentary” even though I’m far from it. That way there is a little leeway if I eat over a tad
Proof Angels exist: OzleyASMR

“Listen to your friend Billy Zane. He's a cool dude. He's trying to help you out.”
post 1674073953 01-03-2023, 07:02 PM
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#12
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Originally Posted By Miscbob⏩
Really double down on your calorie counting. Don't be afraid of fasting for a day or two each week or going low cal a couple of days. E.g. 800 calories 2 days a week

Stay a million miles away from alochol.

Weight loss isn't linear, don't get demotivated if the scales don't move day to day.



165? Are you 5ft 2?
Nah 69" and I cut down to 9% DEXA with no bicycle back in 2014. **** was torturous and exhausting.
Laconic
post 1674074363 01-03-2023, 07:07 PM
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Originally Posted By macrocrunch⏩
I'm stuck boyos. 34 years old, got a kid now, trying to get in best shape I can for my age. I doubt I'll ever be at 165 and 9% like I was in 2014, but I want to set some realistic goals.

Biggest issue is thatno matter how low I take my calories in the last year, I don't shed any weight. I have a decent muscle base from sports and lifting, but I've got about 25 pounds I don't want. Literally can't get them to go away. Spent most of 2020 rucking (a lot and with big weight) and lifting all through the summer, didn't lose a pound.

Lately, been big time reducing calories, weight won't budge.

Usually I would be the one yelling "calories in calories out idiot" but I'm doing something wrong.

Help.
i can only conclude that OPie is a female office worker srs
Make Europe Germany Again
post 1674074553 01-03-2023, 07:09 PM
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#14
  1. macrocrunch
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Originally Posted By Ratfish⏩
i can only conclude that OPie is a female office worker srs
come here bby I'll show you what this lady can do.
Laconic
post 1674074633 01-03-2023, 07:11 PM
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Originally Posted By macrocrunch⏩
come here bby I'll show you what this lady can do.
i recommend you try this one weird trick srs

Make Europe Germany Again
post 1674075313 01-03-2023, 07:23 PM
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Originally Posted By macrocrunch⏩
Yea, I've done all the calculators and stuff. I'm scared to go too low cause I don't want to nuke my muscle that I've retained. Guess I need to obviously up my protons and drop the cals.
You're not going to "nuke" your muscle by dropping calories slightly, especially if you keep your protein intake adequate. Muscle doesn't just vanish like poof it's gone.
post 1674078813 01-03-2023, 08:25 PM
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Originally Posted By macrocrunch⏩
Like all over the place generally but I eat a max of 2300-2500 calories a day. Lots of "healthy" stuff but not locked down and locked up. Workout 4-5 times a week.
What foods?

Give me a typical day
post 1674078983 01-03-2023, 08:29 PM
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#18
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Originally Posted By Kewbrah⏩
What foods?

Give me a typical day
Sugar free iced mocha in the morning


Nothing to eat til lunch, get authentic chicken tacos or go to chipotle and get a burrito bowl and bag of chips

Kodiak Muffin microwave thing for dinner with lactose free milk

Apple or two throughout the day
Laconic
post 1674079063 01-03-2023, 08:30 PM
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Originally Posted By macrocrunch⏩
Sugar free iced mocha in the morning


Nothing to eat til lunch, get authentic chicken tacos or go to chipotle and get a burrito bowl and bag of chips

Kodiak Muffin microwave thing for dinner with lactose free milk

Apple or two throughout the day
Doesnt sound too healthy brah
Slayin since I decided to break up with my gf to bang sluts.
post 1674079153 01-03-2023, 08:33 PM
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Originally Posted By piramparam⏩
What is CT?
This
1096 ng/dl
post 1674079223 01-03-2023, 08:35 PM
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#21
  1. macrocrunch
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Originally Posted By Inputlite90⏩
Doesnt sound too healthy brah
I get that, but it's not 3500 calories
Originally Posted By piramparam⏩
This
Conspiracy theory
Laconic
post 1674079293 01-03-2023, 08:37 PM
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#22
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Originally Posted By macrocrunch⏩
Sugar free iced mocha in the morning


Nothing to eat til lunch, get authentic chicken tacos or go to chipotle and get a burrito bowl and bag of chips

Kodiak Muffin microwave thing for dinner with lactose free milk

Apple or two throughout the day
Wtf is a “kodiak muffin microwave thing”?
post 1674079323 01-03-2023, 08:38 PM
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Originally Posted By piramparam⏩
What is CT?
Superman from Compton, CT Fletcher, do you even fitness youtube?
Know Justice

Know Peace
post 1674079383 01-03-2023, 08:39 PM
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#24
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Originally Posted By Kewbrah⏩
Wtf is a “kodiak muffin microwave thing”?
https://www.heb.com/product-detail/k...in-cup/1816218
Laconic
post 1674079563 01-03-2023, 08:43 PM
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Originally Posted By macrocrunch⏩
I'm stuck boyos. 34 years old, got a kid now, trying to get in best shape I can for my age. I doubt I'll ever be at 165 and 9% like I was in 2014, but I want to set some realistic goals.

Biggest issue is that no matter how low I take my calories in the last year, I don't shed any weight. I have a decent muscle base from sports and lifting, but I've got about 25 pounds I don't want. Literally can't get them to go away. Spent most of 2020 rucking (a lot and with big weight) and lifting all through the summer, didn't lose a pound.

Lately, been big time reducing calories, weight won't budge.

Usually I would be the one yelling "calories in calories out idiot" but I'm doing something wrong.

Help.
I'm pretty much right there with you, brah. 33 and two kids. It's damn near impossible to stick to a workout schedule or meal plan with everything revolving around them but that's life.

Have you checked your test level recently? That could have a big impact
And relief washes over me in an awesome wave
post 1674079623 01-03-2023, 08:45 PM
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Originally Posted By MattyMiscer⏩
I'm pretty much right there with you, brah. 33 and two kids. It's damn near impossible to stick to a workout schedule or meal plan with everything revolving around them but that's life.

Have you checked your test level recently? That could have a big impact
It's at 583 total right now. I assume it's lower due to lack of sleep and diet. Plan on hopping on in a month once I'm out of the military.
Laconic
post 1674079783 01-03-2023, 08:47 PM
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Originally Posted By macrocrunch⏩
Sugar free iced mocha in the morning


Nothing to eat til lunch, get authentic chicken tacos or go to chipotle and get a burrito bowl and bag of chips

Kodiak Muffin microwave thing for dinner with lactose free milk

Apple or two throughout the day
Damn that's like 80 grams of protein at most. You're barely eating any actual food.
post 1674079863 01-03-2023, 08:49 PM
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When I'm in a rut, I go back to the old faithfuls - salmon, chicken, tuna, brown rice, broccoli, coconut oil, etc.

Just eat plain and clean for a few weeks.
post 1674079873 01-03-2023, 08:49 PM
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#29
  1. macrocrunch
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Originally Posted By GaryRidgway⏩
Damn that's like 80 grams of protein at most
For sure but I don't think it's over 2k cals which is, per a calculator, should have me losing 1-2 lbs per week and that isn't the case. I don't generally eat a lot, and don't drink sodas or eat candy.
Laconic
post 1674079913 01-03-2023, 08:50 PM
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#30
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Originally Posted By ErnieMccracken⏩
When I'm in a rut, I got back to the old faithfuls - salmon, chicken, tuna, brown rice, broccoli, coconut oil, etc.

Just eat plain and clean for a few weeks.
true. Was so easy for me before the kid. No excuse, just was simpler times. But I'm doing this for the kid so I gotta find a way.
Laconic
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