41, male, lifting 3 days a week, physical jobS (plural). Want to lose 20 lbs of fat.
I've had decent success with fluctuating calories/carbs for almost a year now. I lost weight, got my stomach issues to all but disappear, gym performance is good, energy levels are good, etc. However, for close to 3 months now it's stalled out and no matter of adjustments seem to be affecting it. I have had a few injuries that have caused some weight gain as well as HIGH stress in my life. So i'm revisiting the style of eating plan I am on.
I did have surprising success with a weekly cheat window of 5-6 hours that worked for about 3 months and then stalled that I'm considering redoing but while I LOVED the weekly cheat, I didn't like the 6-7 lbs of weight gain I would have come monday morning. It got to be a hassle freaking out over losing all I had gained and a lb more by the following sunday. Why it stopped working I don't know.
I've toyed with keto but just can't seem to get that one right. I see so many posts of people having wonderful success with it but I can't see what I'm doing wrong. It always feels like I'm robbing peter to pay paul in terms of fat loss goes well but energy levels suck, digestion sucks, etc....always a trade off. Plus the calories most keto calculators have me on seem much to low for a grown man to be on. 1500 calories? I know I need a deficit but holy crap.
I am by NO means a nutrition expert (obviously). For the longest time I was so active that I could just eat decent at best and stay thin. As I age (41) I notice that is no longer the case. I feel good on low carb but when I go keto low, I'm a train wreck.
To sum up all of the above, I'm lost about how best to eat as I age. I've learned how to workout as I age and how I best recover, but the diet.......might as well be Astrophysics. lol
If anyone has any direction they can offer up, I'd be grateful. Thank you.
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Thread: Which diet to choose?
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01-05-2016, 11:08 AM #1
Which diet to choose?
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01-05-2016, 11:38 AM #2
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
NUTRITION
This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.
BASICS
Spoiler!
Sources and More Information
Spoiler!
TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.
Why You Should Not Make Your Own Routine
How To Perform Basic Lifts
Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs
Calisthenics routines
Spoiler!
SUPPLEMENTS
Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.
This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.
Protein
Spoiler!
Multi-Vitamins
Spoiler!
Fish Oil
Spoiler!
Creatine
Spoiler!
BCAAs
Spoiler!
Fat Burners
Spoiler!
Pre-Workouts
Spoiler!
Meal Replacements/Mass Gainer
Spoiler!
CLA
Spoiler!
Glutamine
Spoiler!Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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01-05-2016, 12:07 PM #3
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
I suggest an omnivore diet comprised of foods you enjoy while hitting your macros and micros.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-05-2016, 05:28 PM #4
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