In 2009 I weighed 270lbs while attending college. I dropped down to 225lbs--to which I was stuck at for 5-6 years. And now I'm down to 187lbs!
How did I do it?
Well I'll tell you that exercise has always been apart of my life, and I definitely think cardio helps you burn fat, but what really made the difference to drop below 200lbs was that I changed my diet. I started researching all kinds of diet plans and experimenting and eventually I got down to this:
I've designed my own plan by taking elements of IIFYM, keto and IF.
Cliffs:
-I wake up around 9am, bike a few km's and do not eat until around 1PM --So I fast from 9am-1pm...just water
-When I do eat during my window of eating opportunity, I eat prepared lunches in advance so that it has a protein source, fat source, and vegetable source.
-I try to stop eating at around 11PM and I go to bed around 1AM just water.
-Almost every other day I'll have a desert as a treat so I don't feel like its dieting and restrictive (borrowed this from IIFYM)
-I also drink a lot of fantastic coffee And a TON of WATER!!!
Menu: Eggs, cheese, broccoli, kale, spinach, peppers, onions, potatoes, sweet potatoes, chicken breasts, pork chops, steaks, bacon, and ground meats. I try to by locally raised meats and without any chemicals or nitrates or halal--whenever possible.
I don't really buy supplements anymore. but whey and bcaas are good to have and I'd gulp them down if they were around. But nothing beats eating full meals. Really satisfy your hunger when you eat as well, eat large portions during your window--granted that you going to burn off that energy. I also try to fast on days off, but other days I need to eat more...It's an art not a science, played by ear.
Lazy days: eggs
More motivated days for cooking: stir frys
I try to aim to eat like this 80% of the time. I'm human and sometimes I make mistakes and eat too many calories. But I also plan cheat meals once in a while and strategically carb up when I feel like I need to. But generally try to keep the carbs down, protein and fats up.
I'm not really the kind of guy to post pictures of myself online, but I might post some in a few days.
Just thought I'd share my formula for dieting and losing weight with you guys. Cheers!
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Thread: I've been getting results!
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09-01-2014, 10:46 PM #1
I've been getting results!
Last edited by mattvdh; 09-01-2014 at 10:57 PM.
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09-02-2014, 12:35 AM #2
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09-02-2014, 05:24 AM #3
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09-02-2014, 05:37 AM #6
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09-02-2014, 05:46 AM #7
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09-02-2014, 08:27 AM #8No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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09-20-2014, 02:32 PM #9
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09-20-2014, 02:34 PM #10
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09-20-2014, 02:35 PM #11
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09-21-2014, 05:15 AM #12
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09-22-2014, 10:36 PM #16
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09-27-2014, 01:39 AM #17
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09-27-2014, 09:47 AM #18
- Join Date: Jun 2012
- Location: United Kingdom (Great Britain)
- Posts: 328
- Rep Power: 1444
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09-27-2014, 06:24 PM #19
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
I've been getting results too.
Want to hear my strategy?
Stop wasting time with combining various dietary techniques to try and 'maximize' results and do the **** that actually matters...eat & lift.�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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