40 yrs old- In a rut

[XtremeBody510]

Hi all,

So i been into working out for years on and off. This year with covid its been rough ( not blaming that). I kinda feel like i let myself down. Gaines 15lbs, starting drinking and just ate what ever i wanted. I was NEVER like this. Tomorrow starts a new path for me. I am 6'1 230 i want to hit the 200 mark. With that being said i got my information tracked and ready to go. I will be in a calorie deficit.

Maintenance- 2600

Calorie deficit goal 2000-2100

Going to focus on 16 hour fast and 8 hours eating

Supplements_

Multi
Pre workout
Protein


I know its not tons of info but any suggestions?

[SuffolkPunch]

Counting calories is a good start. You should also check that you are getting at least 140g protein per day and 70g of fat. Don't need to check this every day - but calculate what you normally eat and makes sure it will be covered 90% of the time.

If you really want to do the IF thing, I would recommend taking a protein shake during the 'fasting' period. It isn't being technically fasted that actually causes the fat loss, it's simply long term calorie balance. If you aren't hungry at breakfast time - like me - then just have a shake and then you can be confident that you are not shortchanging yourself protein wise.

[ezra76]

My main advice would be to stay consistent and have a plan that you can stick with. In other words don't go too overboard with something you won't stick with.

I've been doing pretty good for a while but we've been hanging out with another couple a lot on the weekends. Eating and drinking. The eating is not too far off the diet but the extra calories from the drinking are. So it's sometimes tough to have a life and fitness balance. I'm not training for a bodybuilding show but at the same time I don't want to negate too much of what I workout for.

[PhDPepper1111]

Hi all,

So i been into working out for years on and off. This year with covid its been rough ( not blaming that). I kinda feel like i let myself down. Gaines 15lbs, starting drinking and just ate what ever i wanted. I was NEVER like this. Tomorrow starts a new path for me. I am 6'1 230 i want to hit the 200 mark. With that being said i got my information tracked and ready to go. I will be in a calorie deficit.

Maintenance- 2600

Calorie deficit goal 2000-2100

Going to focus on 16 hour fast and 8 hours eating

Supplements_

Multi
Pre workout
Protein


I know its not tons of info but any suggestions?

Good luck!
The simple answers/plans are often the best ones!
Looks good to me for a start.
Agree that data on IF PRIMARILY shows the main benefit is that it's easier to maintain the deficit (some limited data on other benefits).
Also OP not sure your plan for exercise but I'm assuming you'll be out there doing something at least 3x per week?

[XtremeBody510]

Thank you all

Good luck!
The simple answers/plans are often the best ones!
Looks good to me for a start.
Agree that data on IF PRIMARILY shows the main benefit is that it's easier to maintain the deficit (some limited data on other benefits).
Also OP not sure your plan for exercise but I'm assuming you'll be out there doing something at least 3x per week?

[Prozach2]

Hi all,

So i been into working out for years on and off. This year with covid its been rough ( not blaming that). I kinda feel like i let myself down. Gaines 15lbs, starting drinking and just ate what ever i wanted. I was NEVER like this. Tomorrow starts a new path for me. I am 6'1 230 i want to hit the 200 mark. With that being said i got my information tracked and ready to go. I will be in a calorie deficit.

Maintenance- 2600

Calorie deficit goal 2000-2100

Going to focus on 16 hour fast and 8 hours eating

Supplements_

Multi
Pre workout
Protein


I know its not tons of info but any suggestions?

I'm no expert on the IF thing, but it worked great for me. No magic to it IMO; it just made it a lot easier for me to eat fewer calories. When I was doing it, I'd drink a casein protein shake before the fast. If I were to do it again, and I don't think I will since I'm comfortable w/ my body fat now, I would also add a protein shake in the middle like SuffolkPunch suggested. When I did it, I wasn't really concerned about muscle loss. I had broken my arm in two places, so I couldn't work out anyway. I was mainly just concerned with losing the fat that I'd gained while my arm was broken.

[brit-iron]

You should also check that you are getting at least 140g protein per day and 70g of fat.

That seems low to me for someone his weight, but yeah, at the very least.

[Jasonk282]

IF isn't magic, it's just a way to manage calories. It works for me mainly because I'm not a breakfast eater. Just a few cups of coffee and im good to go till lunch, plus staying busy keeps me from eating.

Tho I haven't tracked macros or calories for years.

[AFTERMATH77]

IF isn't magic, it's just a way to manage calories. It works for me mainly because I'm not a breakfast eater. Just a few cups of coffee and im good to go till lunch, plus staying busy keeps me from eating.

Tho I haven't tracked macros or calories for years.

IF works for me too, but it's hard to maintain, especially in the morning with black coffee...yuck. I did get a Keto Creamer that had some MCT amongst other fats that seemed to work. Again, morning coffee was my only downside to IF, I'd definitely recommend it.