Looking for some weight loss/diet updates and some advice for brahs in their 30's. Been miscin' since I was 19, currently 33. What method are you brahs using to lose weight?

I fully understand macro's and nutrition. I've had great success with keto, IF, Keto on IF, which eventually involved into OMAD (non keto). I also used to ECA/EC stack, but I'm too old for that now. Tried it a few years ago and I didn't react well to it like I did in the past.

I can no longer sustain Keto diets anymore. My body and psychy isn't as friendly as the younger days.. I always used to develop the keto rash about 30-45 days in (prurigo pigmentosa) but now it comes much sooner. About 2 weeks in. Not only that, I now get all those nasty keto symptoms which I never used to get before which are instense carb cravings, flu like symptoms, lethargic etc. These all stem from gut bacteria going absolutely ballistic in search of carbs/sugar.

Stick to IF/OMAD? Any other methods that work for you brahs? Can no longer drop 10lbs in a week like before even though it was 90% water.

Where’s the cardio?

I know this is key. I currently burn about 1000cal a day from work. Constant moving, but heart rate isn't getting up there. This is the easy part though.