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Currently losing weight(!) but I don't know what to do after I'm done.
- Thread starter Afrocious
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Yeah, it was "I count calories and lost this weight. Here's pictures. What do I do next?"
If I wanted to make a thread where I wanted to post my pictures, then I would've posted my pictures without asking for what to do after I hit my goal weight.
I'm not sorry I called you out on your tone, but again I don't have to tolerate it. Conflating advice into assumptions about what I do or don't? Of course I won't let that slide.
Ziltoidia 9
Member
I'm just going by what the calculators said. So yeah, I'm quiet heavy.
As for examples that I have logged resuntly, I don't have. Stopped using loseit when it wasn't really working. I kept the sugar out of my diet though because it helped money wise. I also dropped dairy this week when I went to the store today. Got almond milk instead of just milk. Also trying to stop cheese.
Yeah, I need to get my barbells from the house (moved out last year) next time I'm over there. I really did used to work out a lot, so I have a pretty good muscle frame. I agree about the psychology of it though. I have an disorder, trying to break out of it. Its like a drug basically.
Are you sure you aren't also taking roids to help your weight training?
Just kidding but you're making a scene out of nothing. But I know not to help you because I might assume something and "you won't tolerate that".For about a month. You think so? I'm not lifting particularly heavy weights intentionally, though I do try to get certain lifts higher like bench press, incline, and OHP.
Squats? I just stick with 225. I'll go less sometimes, but 225 is where I feel good at with doing all this.
Are you sure you aren't also taking roids to help your weight training?
Or you could, IDK ask folks stuff? You could've been like "Hey, perhaps you should explain more about what you're doing in the OP" at the beginning, but you began dropping stuff like I didn't know a thing about anything like I'm clueless or something.
Sorry to say but your kind of being a dick. Tabris gave out advice, and then you got pissy because he didn't know you already used myfitnesspal.
if you know so much, why do you need help figuring out what to do next
Because if I did, I wouldn't have made this thread.
I edited my post, but I'll say it here, too. Even if you are losing at 2300 calories, it won't be much and it'll take a very very very long time of doing it to see progress. Personally I think if I had gone that route I wouldn't ever hit where I am now. For me, seeing that progress after the first week or two helped so immensely I just can't even describe it. That gave me the motivation to continue.
Do you eat a lot of carbs? You could try cutting some of those. For example one of my easiest ways of losing a few calories in my day was that I had my typical sandwich at lunch without bread. I gave myself an extra slice of turkey or something for protein, but the tradeoff is HUGE. Bread is a ton of calories and I learned those two slices really don't do a lot in keeping you full anyway. I also scrambled my eggs in the morning when I had those instead of doing over easy with a piece of toast. Cutting a few pieces of that here and there can save you like 200-300 more calories.
Also, you probably don't need to drop dairy, but be aware of just how easy it is to get a ton of calories with milk. If you have like an actual glass of the stuff, it's just a ton. Drink it slow and savor a smaller cup if you need to have it.
That's just me, though. Maybe slow and steady is the route for you and maybe you need a different strategy.
Ziltoidia 9
Member
I get what your saying and appreciate it. One of the reasons I'm eating more almonds/pecans is because I like to eat chips with my chicken breast. Now I eat a serving or do of nuts with it to substitute the carbs.
I do get egg beaters, usually have that in the morning. I WAS making them with tortillas to have breakfast burritos, but I figured the carbs was stopping the progression. Another change this week was baking fish.
Maybe this is more about me dropping the habits that I had run my life a long time. In that respect, I've done really well. Haven't lost much weight, but I have stuck to the changes I've made, at least.
I'm just going to ignore afro in this thread, I normally wouldn't post here again but I think Zil could use some advice.
Any chance you can copy and paste one of your daily calorie logs where you hit around 2300 and I can recommend what can be adjusted?
Generally simple calorie counting can work, but the type of calories (or the macro nutrients specifically) do matter.
Any chance you can copy and paste one of your daily calorie logs where you hit around 2300 and I can recommend what can be adjusted?
Generally simple calorie counting can work, but the type of calories (or the macro nutrients specifically) do matter.
Well I do appreciate it.
Since you were persistent at one point, I'll ask what would you recommend. I got up and thought about it and decided you weren't trying to insult me.
If you wish, ignore the majority of my previous posts. Today was not a good day, message boards have a tendency to make me angry for reasons I won't get into. However if you don't, then I completely understand.
Ziltoidia 9
Member
I never kept a line for line account of everything I had, it was general ranges based on serving sizes. A lot of processed foods, too. Chicken helper, for instance.
I usually have 2 cups of egg beaters in the morning. Some mornings I'm an idiot and add cheese to it, or have toast. I'm trying to stop that.
Lunch is my hardest meal of the day, but I've improved on it the most, in terms of amount of calories, but its still fast food. I try though to get things like chicken wraps and apples, for instance at wendys/chick fil a.
Dinner changes a lot, can range from chicken breast and veggies, baked fish and veggies, to a few slices of pizza once a week.
The thing I've noticed the most is I like to "add" things to what I eat. I put too much ketchup or add cheese on stuff. I also have anxiety about food. Like, I feel like the more I eat, the less change I'll be hungry later on.
I know this isn't specific stuff, so you can't really help me much with bad info. Honostly didn't intend to hijack a thread...sorry OP.
I usually have 2 cups of egg beaters in the morning. Some mornings I'm an idiot and add cheese to it, or have toast. I'm trying to stop that.
Lunch is my hardest meal of the day, but I've improved on it the most, in terms of amount of calories, but its still fast food. I try though to get things like chicken wraps and apples, for instance at wendys/chick fil a.
Dinner changes a lot, can range from chicken breast and veggies, baked fish and veggies, to a few slices of pizza once a week.
The thing I've noticed the most is I like to "add" things to what I eat. I put too much ketchup or add cheese on stuff. I also have anxiety about food. Like, I feel like the more I eat, the less change I'll be hungry later on.
I know this isn't specific stuff, so you can't really help me much with bad info. Honostly didn't intend to hijack a thread...sorry OP.
Nah you're good. I basically had an small episode ITT.
An amazing thing I've noticed from losing weight is how much easier it is to notice patterns and shit with myself.
Zil, here is what you'll want to do.
Download the myfitnesspal app on your smartphone and start tracking all your food. Be honest with it. This app will tell you what your calories, fats, proteins, carbs (sugars and fibres) are. Now I know this seems like a lot of work but once you get into the habit - it's very easy.
You just bring out your phone, scan the barcode of what you're eating if it's processed (ideally getting away from that) or just type a quick search on your phone of the food and pick the closest thing if it doesn't have the exact thing.
Eventually what you'll start doing is planning out your day using it. Say tomorrow you are meeting friends for some drinks, you can preload those beers into my fitness pal for the next day to see how many calories that takes up to know approx how much you have for what you get during breakfast and lunch.
It also teaches you to eat the right kind of foods for that calorie count, as you may look up something and see that it's very high on fat and low on protein, so it's not worth it and pick something else. It educates you as you try to line up with the calorie, fats, proteins, and carb meters.
I would also recommend targeting a lower calorie count then 2300. Not sure what your weight is, but try slowly lowering your recommended calories each week to maybe 2000 and also ensure your fat and carbs remains at that recommended level.
OK we're cool. I don't pad my posts with pleasantries on GAF and just get to the point - so I can see how the combination of the two things may have triggered you.
Download the myfitnesspal app on your smartphone and start tracking all your food. Be honest with it. This app will tell you what your calories, fats, proteins, carbs (sugars and fibres) are. Now I know this seems like a lot of work but once you get into the habit - it's very easy.
You just bring out your phone, scan the barcode of what you're eating if it's processed (ideally getting away from that) or just type a quick search on your phone of the food and pick the closest thing if it doesn't have the exact thing.
Eventually what you'll start doing is planning out your day using it. Say tomorrow you are meeting friends for some drinks, you can preload those beers into my fitness pal for the next day to see how many calories that takes up to know approx how much you have for what you get during breakfast and lunch.
It also teaches you to eat the right kind of foods for that calorie count, as you may look up something and see that it's very high on fat and low on protein, so it's not worth it and pick something else. It educates you as you try to line up with the calorie, fats, proteins, and carb meters.
I would also recommend targeting a lower calorie count then 2300. Not sure what your weight is, but try slowly lowering your recommended calories each week to maybe 2000 and also ensure your fat and carbs remains at that recommended level.
OK we're cool. I don't pad my posts with pleasantries on GAF and just get to the point - so I can see how the combination of the two things may have triggered you.
Ziltoidia 9
Member
Your good, I'm glad things are working for you. Just being down to the 240 range for me feels like a dream. Haven't been down there since my early teens.
Its good to have a bit of inspiration to keep things on par, I'll keep better track of what I have tomorrow and try to take it into the fitness thread.
EDIT: Getting the app now.
Cool man.
My problem with wondering what to do next is the fact I look at it in that manner. I mean yeah I want to be healthy and be more active.
I do enjoy lifting weights and I'd like to do that more. However, I want to do it more effectively. I went to a personal trainer and, I dunno if it's just my personality (probably) but I wasn't convinced of what they were telling me and such.
Dude MyFitnessPal is awesome. Log everything. Even if it's fast food (hopefully not but never say never). Also, I dunno if you have a food scale, but using one IMO goes hand in hand with MFP. I couldn't use MFP without a food scale. Also I find measuring food fun.
I was surprised at how large a single serving of some foods can be.
Zil, don't listen to all the fad diets "no carbs, all fats", "juices and liquids", "smoothies", "whole foods only". A bunch have good principles but they just limit you and complicate things.
Just balanced macro-nutrients and calorie counting is all you need.
Having a steak is not going to kill you. Having some cheese with your omelet is not going to kill you. Even a pizza once in a while but maybe it's not worth it with the amount of calories, carbs, and fat it takes up in your macro-nutrients.
That's what you'll learn: You'll look up a piece of food on myfitnesspal before you eat it - and say "Is this worth it?". You'll look up those 2-3 slices of pizza, and think what I can eat for the rest of the day may be limited. But you may be really wanting to eat that pizza, so you can, and then you know you'll want to fill up your dinner with maybe a bunch of vegetables and a protein smoothie instead to make up differences.
Also if you want to add flavour to stuff, things like sricha hot sauce is amazing as the sodium content isn't that bad.
Just balanced macro-nutrients and calorie counting is all you need.
Having a steak is not going to kill you. Having some cheese with your omelet is not going to kill you. Even a pizza once in a while but maybe it's not worth it with the amount of calories, carbs, and fat it takes up in your macro-nutrients.
That's what you'll learn: You'll look up a piece of food on myfitnesspal before you eat it - and say "Is this worth it?". You'll look up those 2-3 slices of pizza, and think what I can eat for the rest of the day may be limited. But you may be really wanting to eat that pizza, so you can, and then you know you'll want to fill up your dinner with maybe a bunch of vegetables and a protein smoothie instead to make up differences.
Also if you want to add flavour to stuff, things like sricha hot sauce is amazing as the sodium content isn't that bad.
Yeah, this is the key, log everything and be honest. So if you do have that fast food, you know how much calories you have left for the day.
If you have an iPhone you can set it up so it feeds the data to the health app so you can see your trending over the last week, month, year. So you can make sure your consistency is going well.
JimmyRustler
Member
Was in the same situation like you OP. Just do it like Forrest Gump.... Since you've already come thus far, keep going. 7 years later I can safely say it was one of the best descisions of my life.
Ziltoidia 9
Member
Yeah, I've been getting into salsas a lot. I also want to start using my crockpot more for dinner. That way I don't get in tired and make something fast and easy that is bad for me.
SneakersSO
Member
Maintenance man. Weight loss is one of those things where it can quickly come back once you hit your 'goal weight', especially within the first few years. The longer you can maintain the work you have accomplished, the more likely it'll never go away. Yes, I realize that is an oxymoron, however, think about it for a bit; your current progress was achieved by adopting new practices both in your diet & in your exercise habits. Obviously, you're still in loss mode, so your diet can likely ease up once you hit your goal weight, as long as you maintain exercises.
The real question you should ask yourself- and don't do this overnight, really sit down and think about it - is 'What did I avoid doing before losing this weight, due to my weight? What have I ever felt not comfortable doing due to the way my body looked & felt?'. Find ways to have fun with the fruits of your labor. You've put in all this work and its time to reward yourself for all the dedication you put in.
The real question you should ask yourself- and don't do this overnight, really sit down and think about it - is 'What did I avoid doing before losing this weight, due to my weight? What have I ever felt not comfortable doing due to the way my body looked & felt?'. Find ways to have fun with the fruits of your labor. You've put in all this work and its time to reward yourself for all the dedication you put in.
Dude I had the same feelings as well. However, cooking honestly get easy if you make simple meals.
I usually sautee vegetables since it's easy. Make some brown rice or some other starchy side, and grill or roast a chicken breast.
If grilling, I can make dinner in 20 min tops.
Also, I like to make foods that aren't going to be hard to measure out with my scale. With MFP, servings and knowing grams/fl oz will be important.
Also, add me on MFP. my username is narett.
Huh...
Honestly dude, I never thought about what I avoided before.
Hmm. I think I'm going to ponder about this while I get snowed in for the weekend.
Ziltoidia 9
Member
Ok ill add you. Thanks yall tomorrow I'll try to log everything precisely.
TickleMeElbow
Member
I don't know man. Since you already lift, maybe work on being able to do cool shit with your body like front flips and shit. Get flexible and learn how to do the splits lol. Maybe take up jiu jitsu/kick boxing/mma, and learn how to kick ass. There's a shit load of things you can do where your new body/muscles will come in handy, or at least you'll look good doing them haha.
Ape Gone Insane
Member
Why does every fitness related thread always have this type of shitty broscience being circulated.
This is a myth and not relevant unless there's a very special/rare circumstance ie you're a malnutritioned African child on the verge of death.
Starving yourself won't make you burn less fat. It's silly because it's making life harder for yourself, depriving you of essentials and likely burning muscle as well as fat but it won't inhibit fat loss at all.
Tabris is basically spot on with everything you need to do. Remember to slightly overestimate the amount of calories you consume, with certain foods the difference between 1 cup and 3/4 of a cup can be quite a bit. Multiply that by x number of meals you eat, and you might end up eating far more calories then you intend. A lot of people like buying a cheap electronic food scale so they can be sure that they are eating the right amount of calories, but you probably won't need that as long as you're reasonably careful.
Deadly Cyclone
Pride of Iowa State
I'd just slow down the routine to 3x weekly.
Also re: calories, I stay around 1500 a day. MyFitnessPal sets you at 1500 then if you work out it gives you more calories you can eat to keep that 500+ deficit.
My weekends are a bit heavier. They were really bad between Thanksgiving and Xmas, but I have been back on track this year. Currently doing P90X3 for my workouts.
Also re: calories, I stay around 1500 a day. MyFitnessPal sets you at 1500 then if you work out it gives you more calories you can eat to keep that 500+ deficit.
My weekends are a bit heavier. They were really bad between Thanksgiving and Xmas, but I have been back on track this year. Currently doing P90X3 for my workouts.
I went from 120 to 210, Now at 175-180 lbs depending on the day and lift pretty consistently (which is key, but it looks like you have locked down).
Look into "super foods" and identify what you want specifically from your intake. Lean meats are great too.
here was my approach:
- Cheap/Fast foods - any white meat is much more healthier than red/dark. Chicken breasts and tuna are great, so is sea food. The Mediterranean diet is really great base to build basic meals off of that are very healthy. I run off the concept of "luxuries and requirements". Not every meal needs to be a luxury, sometimes it is good to just eat for substance, which keeps costs down. Turkey slices as a snack work great.
- Work on changing your sets up to 6-8 reps with various weights. Work on form, no spot bullshit. Dumb bell, straight bar, push/pull all around methodology to become well rounded.
- Work on things that you suck at. What do you "hate" to do? That is probably your biggest weakness.
- Most importantly, just be consistent as you get older. Never forget to show up to the gym. In your younger years you aren't as buried in requirements that life throws at you.
Once you nail it all down, work on time management and efficiency, which is key as you get busier.
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