Posted by u/dat_boi_in_da_woods 14 hours ago
[M / 6’4” / 380lbs > 343 lbs] I’m absolutely blown away how big of a difference 7 weeks can make. OMAD, 1200 is plenty, and since one week ago, daily 20 mins of cardio and some weight training at the gym.
To give a little more Info, in January 6th I began my IF commitment (re-started anyways!). I stick to mostly a 23:1 fasting schedule but I do occasionally eat out of my window if something social comes up or I just feel like it. One of the biggest changes I forgot to mention is that I quit drinking in November. So that’s a LOT of calories I’m no longer consuming. I used to drink 2-3 40’s of steel reserve nightly. (Yes, I’m aware that is disgusting and I’m really happy I’m overcoming the addiction) Most of time I’m don’t feel terribly hungry, and I’ve definitely stopped craving a lot of the bad foods I used to love like Domino’s and Friend things. I stick to mostly a low carb, high protein diet. My meals usually consist of about a pound of chicken, beef, or a combination of both, a vegetable, and sometimes a cheese or yogurt. I try to limit my basic carbs like breads and pastas, and substitute pasta for edamame noodles or spaghetti squash. A week ago I also started going to the gym every morning, where I usually do 30 minutes of walking on a steep incline, usually burning about 400 calories (according to the machine). After that I will usually work either my upper or lower body by going through the weight machines doing reps of 15 three times on each muscle group. I’ve noticed I get slightly hungrier since I’ve started going to the gym so I’ve started to incorporate a pre gym snack like a protein bar or muscle milk just to have some energy and not go into too much of a deficit. Please let me know if you think there’s something I could be doing different to help with maintenance and long term habits!
I love this. Enjoyed reading about your journey. How did you get into this? I feel like I’d like to give it a try but I just don’t know if I can.
You look great! Awesome progress! Are you actually eating 1200 calories a day though like stated in your title? 1200 calories is the bare minimum that a sedentary woman dieting around 5'2" should eat. You are incredibly tall at 6 foot 4. My ex husband was also that height and while he stayed closer to 200 pounds, if he wanted to drop weight he ate 2500 calories. I have posted my own transformation on this sub many times as well, I'm 5 foot 6, 120 pounds, and I still eat at least 1400 if I need to do a cut. Your body needs x amount of calories to make itself work properly- x changes person to person (this is BMR). I plugged in your stats online, and your BMR is 2999 calories. Your TDEE is a whopping 3900 calories. This means that your current 1200 calorie diet is putting you at a 2700 calorie defecit PER DAY. Safe weight loss is a reduction of 500-1000 calories off of your TDEE. You can literally eat 2900 calories a day and you will still lose 2 pounds of fat per week, and this doesn't even take into account going to the gym. I hope that this came across as more helpful than rude, I would be legitimately scared for you if you keep up your diet at 1200 calories.
Hey! I really appreciate the concern. I agree that my calorie ratio right now is not sustainable, and I know that 2 pounds a week lost is generally much healthier and effective in the long term. My problem is I am addicted to food. Unlike an addiction to alcohol, you still need to eat regardless if you want to. I think these bigger limits and lower calorie count now has helped me change my relationship with food for the better, and I think it will continue for me once I do start eating more calories. Once I hit the 200’s I plan on increasing my daily calorie goal to around 1800, and as I get closer to my goal weight if 225 I will try to get used to how much I need to eat a fat to maintain and eventually maybe even bulk my muscles. But that’s so far in the future right now I’m just focused on staying now the wagon!
Good work. Keep in mind you are a big fellow. You will lose weight with upwards of 3000 calories a day if you are moderately active. If 1200 begins to feel unsustainable don't be afraid to bump it up a bit.
Agreed. If you start to become ravenously hungry, increase your calories so that you can make this weight loss sustainable. 1200 calories can be ok for a small woman, but not so much a 6'4 man.
What another user said I’d up your calories now if I’m honest You want to be able to eat as much as possible while working towards your goal. Might take some experimenting with calories but will be worth it in the long run I’d jump to 2000 MINIMUM from tomorrow
I absolutely do plan on increasing my calories slowly. The reason I set it so low is that I have so much excess fat and I just needed to to be off. I’ve had severe back pain for two years and losing this weight quickly has been a huge relief! I
Now that I’m able to start exercising and being active I can start to play more with my food intake and see what works and what doesn’t, and I want to keep my weight in mind as I continue losing because I will eventually need to lower calories again
Great job! Keep killing it!
Thanks!
Awesome job mate
Thank you!
I’ve found that if I do morning cardio (no weights) after a 12 hour fast and fast for 4 more my body really ramps up fat burning. Take it with a grain of salt and keep up the great work because it’s impressive!!
I may have to try that out!
You’re kicking ass and taking names. Fuckin right
I’m tryin! As a pacifist Im probably more just shakin hands and also, taking names, lol!
Keep up the legendary work bröther
I can’t wait to see where the road goes!
Awesome
It really is! I’m so proud of myself for finally just doing it instead of being sad and anxious about the long road ahead.
Holy shit great job....keep up the great work. You are inspirational to me
I’m so glad to hear that! It really is just mind over matter :-)
Doing great! Keep it up
Thank you!
Congratulations! Keep it up!
Thanks :-)
This is awesome!!! Congratulations!
Thanks 🙏🏼
Really good job! Keep working.
Thank you! I intend on it!
You look great. Keep up the good work.
Yo I love it man.
congratulations! I just started IF doing 16:8. can't wait to get to OMAD. I'd love to save money on food 😂
That has been the second biggest perk so far!!
Congrats on quitting drinking! :) The change in your skin is notable. It’s so clear now, and you look younger!
Only thing I would add,when you are doing your workouts. Keep a plan. Start adding a little weight to your lifts. Challenge your body,it will respond. (If you are curling 20lbs this week and its easy,curl 25lbs and your body responds. ) Great job my friend.
Fantastic! So motivational, just think what another 7 weeks will bring.
Fantastic progress!! Great job!
Keep going, amazing, I seriously can’t wait to see your next update.
my man!
Fantastic progress in just a few weeks, well done, you should be very proud of yourself!
Wow. Goodwork. Definitely start adding exercises for dem muscles. Helps prevent weight rebound a lot. Made a mistake of just doing cardio, bicycling and fasting and gained some of it back after i stopped fasting. This time I am doing some weights to prevent that.
Amazing job !
👍
Great job!!!
Looking good. Keep it up 👍
Great job buddy, big difference! Keep going, you got this.