As an aside, look what the Internet does to people: this dude lost 150 lbs at a perfect rate while living a normal life, and now he doesn’t trust his own results because the internet told him it didn’t work.
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And eat your veggies. I always had a fondness for the rule: eat your bodyweight divided by a hundred. So, that’s 2.45 pounds of veggies a day then.
I want to chime in and mention an angle people haven’t addressed yet.
While biking is good cardio, it doesn’t burn fat like walking does. I read a couple articles some years ago that compared the body’s capacity for seated and standing fat burning. It turns out, simply standing causes the body to produce 10 times more of a certain fat-burning enzyme than sitting or laying down. (If you’re interested, I may be able to find links to the studies.) Because of the enzyme production difference, ibking isn’t nearly as good for fat loss as walking, stair climbing, or ellipticals.
However, you can’t walk because of plantar fasciitis. I know how that condition can be utterly crippling, and stretching the calves only tangentially stretches the foot muscles.
A physical therapist I had after a disabling injury suggested I buy a rocker-stretcher and use it a couple times a day. I did, and 9 years later, that foot stretcher can be the difference between walking and limping. Here’s a link to the model I bought (I haven’t used this site, it’s just the first that popped up with my search):
I stretch each foot without shoes, using a sock as a pad in the heel cup, and this thing stretches the entire soles of my feet, plus my soleus, Achilles tendons, and calves like nothing else can.
Along with that, consider a couple more self-treatment measures. First, go to a running shoe store that assesses people’s gaits. Every relatively large city has them. Tell then you’re walking instead of running, and ask them to assess your gait and prescribe shoes. These stores generally have a treadmill, and they’ll record you walking or running. They then watch the video and pick out shoes based on what your lower body needs. They’ll also probably recommend quality insoles, such as Superfeet.
Finally, if the step stretcher and gait analysis don’t work or you can’t afford them, if you have medical insurance/can afford it, consider going to a podiatrist. They’ll likely prescribe custom insoles that address your ankles’ and feet’ anatomical structures.
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This was the type of stuff that popped into my head after seeing the plantar fasciitis. The majority of the people I see have crap shoes for their foot. I have flat feet and unless I wear orthotics or the right shoes my ankles cave in, my knees cave in, and it affects my hips and back.
OP, you might need some better shoes.
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You are so close to getting it. If you step back and, before you throw out the last year as wasted experience and start from scratch, stop complicating everything for a second, look what you have written above. You have found a weekly diet that equates to your maintenance calories. pretty much exactly. Over 5 weeks your weight didn’t change outside of normal random variance.
Now forget what your online TDEE calculator told you about your maintainance calories. They are garbage, calculate the weekly calories in the above, turn that into daily calories and you have an accurate assessment.
Now cut a couple hundred calories from that each day. take away a couple scoops of protein, get rid of the powerful yoghurt, doesn’t really matter at the end of the day, just find a way to cut the calories slightly. Skipping that peanut butter icecream might also help but I also get that some people need a weekly treat. For me it makes things harder.
It’s that simple. Do the above, on repeat, minus 3-500 calories per day. Do this every day for another 5 weeks and then see where you are.
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Thanks for all the replies and help. I’m going to cut back some on the yogurt and milk. I’ve cut out cycling in the gym. I’ll give this a good go over in the Training Log section.
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Thanks for the tag and compliment. @EyeDentist nailed everything down before I could and likely better than I can, at least these days, when I have limited time and energy, nowhere near the time I had pre-kid. Lol.
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