10 weeks. 20 pounds.

[RTB1]

It’s hilarious when people say oh I’m eating healthy but they eat 2 chicken breasts and 2 cups of rice for dinner.

Haha yep, that was me for the last couple of years. Oh, and it was BROWN rice so it was even healthier lol

[AlexSays]

Glad to see you're chipping away at this!

Sorry for my brain fart of not remembering where your log was. God yeah the golden rule is portion. People often don't realize that they could stay a healthy weight just by reducing the portions of the things they eat already by like 20%, or just by cutting out snacks or whatever. "Eating healthy" is definitely meaningless. Just eat a varied diet with some decent nutrition and moderate portions It's so funny listening to 'dieters' chat once you've become a little more enlightened isn't it lol

FUK brown rice !

[RTB1]

Glad to see you're chipping away at this!

Sorry for my brain fart of not remembering where your log was. God yeah the golden rule is portion. People often don't realize that they could stay a healthy weight just by reducing the portions of the things they eat already by like 20%, or just by cutting out snacks or whatever. "Eating healthy" is definitely meaningless. Just eat a varied diet with some decent nutrition and moderate portions It's so funny listening to 'dieters' chat once you've become a little more enlightened isn't it lol

FUK brown rice !

Haha, it's all good brother! And you're 100% right ^^^

[RTB1]

Week 1 photo

https://i.imgur.com/HcCOLwk.jpg

Weight is stubborn, but I've been getting faster and stronger over the past month. I've moved a third buckle on my belt and my pants (34w) are way looser too. Baby steps.

[RTB1]

21 August

Weight:

190.2

Food log:

1872 kcal (high, but at least six day avg at target -- 1799) / 131.2 protein (low again)

Homemade popcorn with olive oil, steak (360g), broccoli (100g), avocado (200g), protein bar, too many espressos

Activity log:

Chest (5/5)

---

A couple of mistakes made. Way too many calories from useless carbs (the popcorn), and had to finish the avocados before they went bad. Ended up having to go over calories with the bar to get sufficient protein in. Will learn from it and make smarter diet choices going forward.

Ate a lot early so worked out before dinner this time, energy level and performance were great. Already looking forward to eating tomorrow, have a bunch of NY strip steak along with mozz cheese. Loading up on proteins and fats, carbs were a nice change of pace now back to the good chit.

[RTB1]

This was me around 15 years ago (check out that sweet camera haha), I think I was about 175...would like to get back to that but with significantly more muscle, I think I have a decent frame to carry it

https://i.imgur.com/qmHOQVd.jpg

[brit-iron]

Yeah I reckon 15 lbs will make a huge difference. You look like you have good muscle. And like you said a good frame too.
Looking forward to your progress! 💪

[RTB1]

Yeah I reckon 15 lbs will make a huge difference. You look like you have good muscle. And like you said a good frame too.
Looking forward to your progress! ������

Thank you brother! Hope to have abs like yours by the time this is over with, awesome definition.

Also I took your advice re fats and testosterone to heart. Am tracking them now and making sure to get 0.4g / lb of bodyweight per day (based it on this thread: https://forum.bodybuilding.com/showt...hp?t=173439001)

[brit-iron]

Yes definitely makes a difference getting enough fat. Especially for us older guys.
I prefer to back off on carbs. At the same time I like to get volume in, so the way I like to do it is lean meats for main meals and snack on small tins of mackerel, sometimes tuna, but I add a little olive oil.

[RTB1]

At the same time I like to get volume in, so the way I like to do it is lean meats for main meals and snack on small tins of mackerel, sometimes tuna, but I add a little olive oil.

Awesome suggestion! Here in the States there's a store called Trader Joe's and they sell tinned herring and smoked trout. The trout is especially good BUT because of the virus and where I live, it can be hard to get into the store (only a few allowed at a time). Will definitely hit them up when things return to normal. Look at all this protein!






12g protein in 90 kcal? Heck yeah! And some good fat too, though canola (rapeseed) oil isn't necessarily my fav -- olive oil would be better

[brit-iron]

Very nice! I'm going to see if I can get some of those. Tbh the only reason I go for mackerel and tuna is that they're cheap. 😂

[RTB1]

22 August

Weight:

188.0 (-8.4 since 2 August)

Food log:

1769 kcal (on target) / 217g protein (nice!)

NY strip streak, broc, mozz cheese, whole milk, protein shake, canned tuna, cottage cheese, protein bar, espresso w/ zero cal sweetener

Activity log:

Swimming, no lifting as tomorrow is game day

---

Looking forward to a big day of protein ahead

New low in weight, I'm pleased. After some concerns earlier in the week, looks like I'm on pace to hit 180 around 21 September as initially intended. I know the weight will fluctuate, so wasn't too concerned about the numbers but wanted to see if the pace would be roughly on target. I've dieted before but this is my first 'cut'. Lots of mistakes made. Estimating TDEE can be tricky, and if I end up being wrong with a deficit of say 600 instead of 1000, my rate of loss goes out the window. Need to be flexible and not stress, realistically it's a journey I'll be on the rest of my life, just want the fat gone ASAP. I know it'll get harder the more fat I lose as well.

Embracing the grind, seen a few people say to revel in the feelings of hunger -- that's your body saying what you're doing is working. I've been able to adopt this mindset; it really does help. For those of us that lift, it actually makes sense. Hear me out -- almost all of us dislike pain. It's unpleasant. But that DOMS we get after a really intense workout or going back into the gym after a layoff? As lifters, myself and others love that soreness. It's a good kind of discomfort, feels like a job well done. Hunger is just the dietary equivalent of that post-workout feel. Keep it going fellas, and thank you all for the support in this thread.

Was significantly hungry today, likely partly due to getting up at 4am, so eating schedule was difficult...hard waiting until noon to start and ended up doing breakfast.

[RTB1]

Very nice! I'm going to see if I can get some of those. Tbh the only reason I go for mackerel and tuna is that they're cheap. ������

Haha, nothing wrong with saving money! I've had tuna packed in water and it's just way too dry for me, have to choke it down but I think I'll try draining it and adding olive oil as you suggest. I'm heading to the store in an hr and will add that to the list.

[brit-iron]

Great progress bud! Keep up the great work.💪
Yeah it's probably not to everyone's liking. I add around 5 to 10 grams of ovo per 100 gram of tuna usually.

[RTB1]

Great progress bud! Keep up the great work.������
Yeah it's probably not to everyone's liking. I add around 5 to 10 grams of ovo per 100 gram of tuna usually.

I owe you man! Great call on the tinned fish. Went to the market yesterday and got this albacore tuna for $1.70 USD / tin:



29g protein in 120 calories! I mixed it, water and all, with low fat cottage cheese -- three servings of the cc, 11g and 90 kcal per serving. It was delicious (granted I was starving)

I call it The Protein Bomb:

62g protein
390 kcal

My new favorite meal for sure! I'm about to go eat a second one this morning I have a feeling my days of not getting enough protein are behind me haha...thank you for the tip!

[RTB1]

23 August

Weight:

187.0

Food log:

2160 kcal (way over, but intentional) / 172 protein (slightly below target)

Canned tuna, cottage cheese, milk, protein bar, bacon, beef fat, prune juice .

Activity log:

Game day! Soccer/Football

---

Weight is coming off nicely, and today it's probably some water loss. If rate of loss is too high, will consider upping daily calories. Very much thinking about adding +200 kcal today for athletic performance. I have limited training games available and can't afford to waste one due to low energy. At least 1/3 of the reason I'm dropping this weight is to perform well on the pitch; it defeats the purpose if I play like chit during my cut. Will be watching the CL championship in a few hrs as well.

Ended up eating a lot, had some bacon that was beginning to turn so didn't want to waste it. Really regretted it and played fairly average, not sure if it was the lack of carbs or the oppressive heat and humidity. Scored a couple of goals at least, that will keep my spirits up until the next outing. Will probably do more carbs earlier in the day next Sunday. Too much fat today, did not feel good...drank the prune juice as a cleanse (enough said haha) and it worked its magic.

[brit-iron]

That really is a protein bomb! Good idea mixing with cottage cheese too. I'll be trying that. 👍💪

[Raigs]

Nothing is easier then canned tuna. I always have 6 or so in the cabinet.

Protein bomb lol great name

[RTB1]

That really is a protein bomb! Good idea mixing with cottage cheese too. I'll be trying that. ������������

Nothing is easier then canned tuna. I always have 6 or so in the cabinet.

Protein bomb lol great name

Haha, thanks fellas. I'm actually a big fan of tuna salad so I think I'm going to adapt this by chopping up some celery to mix in for texture and eat it on a bed of greens. There's some risk with eating tuna every day I think, mercury maybe? so I'll have to restrain myself and only do it 2-3 times per week. Would definitely eat this multiple times a day if I could get away with it!

[xsquid99]

Nice job man, would rep but on spread.

[RTB1]

Nice job man, would rep but on spread.

Thanks man, appreciate you checking in. Your advice has been a huge help!

[safcpaul]

Good job mate. My favourite with tuna is to add raw onion and some vinegar or some light mayo

[RTB1]

Good job mate. My favourite with tuna is to add raw onion and some vinegar or some light mayo

Perfect! Yes, somehow when thinking of tuna salad, I completely forgot raw onion. Vinegar sounds good...was substituting the mayo with cottage cheese but could certainly add a little bit of the light variety and keep it healthy.

[RTB1]

24 August

Weight:

185.4 (Week 2 start, -4.2 lbs from Week 1, -11 lbs since 2 August / 3 weeks)

Food log:

2043 kcal (intentional above target due to carbs) / 153 protein (slightly below target)

Milk, protein shake, cheese, beef, yam, broc, sugar, protein bar, popcorn

Activity log:

Chest (5/5 energy + performance)

---

I'm becoming more concerned with the rate of loss. I know some of this is water (even though I am guzzling it along with salt), but I don't want to risk losing any more muscle than I have to during this cut. Not sure how it's possible my TDEE was well over 2800 but I guess being a lard ass explains a lot of it

I don't feel particularly hungry, but I don't feel that great either...I feel weak and jittery. Will probably aim for 2000 kcal (today at least) and see if I feel better. I have another intense cardio / soccer training session (but not a game) coming up Tues or Wed and don't want to waste it being lethargic.

Any advice / suggestions about whether or not the weight is coming off too fast would be much appreciated. Thanks men.

edit: after thinking about it more, I think it's the lack of carbs are making me feel shaky over these past few days. Had some sugar and feel about 10x times better. Workout after popcorn was great.

[Raigs]

I was going to suggest some carbs. But I guess you figured that out. I’ll eat some ****ty carbs 2x a week currently and it still fits in my macros. But yeah it feels good to “refuel”

[brit-iron]

Brazil nuts are good for mercury toxicity, it's the selenium in them. I believe also good for thyroid.

[AlexSays]

Tightening the belt is one of the most rewarding parts of weight loss :P

Always hated tuna but I really want to like it, it's bloody macro heaven :/

[RTB1]

I was going to suggest some carbs. But I guess you figured that out. I’ll eat some ****ty carbs 2x a week currently and it still fits in my macros. But yeah it feels good to “refuel”

Yep, you're 100% on with this. Had a small serving of homemade popcorn (just a tbsp of olive oil, unpopped kernels, and salt) and had a great workout, felt 100% today.

Brazil nuts are good for mercury toxicity, it's the selenium in them. I believe also good for thyroid.

Interesting! I didn't know. Normally I love nuts but I've been avoiding them just because of how calorie-dense they are. Looking forward to going above maintenance in a couple months and trying to add lean muscle, will probably try some then.

Tightening the belt is one of the most rewarding parts of weight loss :P

Always hated tuna but I really want to like it, it's bloody macro heaven :/

Yeah, the belt doesn't lie...or at least it's more accurate than photos where the light hits you just right. In a semi-dark room I look absolutely shredded haha

[RTB1]

25 Aug

Weight:

186.8 (big jump, carbs likely contributed)

Food log:

1832 kcal (slightly above target, again carbs) / 185g protein (good amount)

Chicken breast, poke sauce, broc, cheese, beef, yam, four lifesavers

Activity log:

Soccer (5/5, intense HIIT including multiple suicides)

---

Been feeling really good with the extra carbs yesterday and today, but my calorie count is going up as a result. Have a big workout tonight but will probably just lift the rest of the week and should be able to get by at 1800. If I start to feel poorly agai,n nice to know the quick and easy fix. Been eating like a king, delicious meals. Spending a ton of time thinking about food, cooking, cleaning, shopping etc but it's paying off. Feeling very fit today and looking forward to soccer tonight, should be an intense training session.

[xsquid99]

If you're feeling weak and jittery you could be in too much of a deficit. You might be able to bump up your calories to 2000 and use those extra 150cals to add a little bit of carbs (rice, potatoes, etc).