Hey, I realized reading all the posts here that it was time I kept myself honest and got feedback about progress and goals.
I am 6’1” and turn 40 next year. I spent this last year really getting back into shape. Used to train regularly for years but fell out, got lazy, complacent, lethargic most recently after my last deployment. Got out of the military and realized my self-destructive nature was turning me into a blob and wanted to finally fix it.
Fast forward a year later. I so far have lost 21lbs. Down from 228 to 207. I go to the gym 5/6 times a week and am trying to count my calories. Most days it’s just ensuring I get enough protein in my body (shooting between 180 and 200g) and second guessing empty calorie foods (I actually put the cookie down now). I also just started TRT August 1, 2025 as even with the training I stayed sluggish, moody, depressed and it was a fight to stay on track in the gym and I started to see a lack of spice in my marriage which was a big final straw for me. It has helped tons. Starting test was 305 now up to 1008. It was a long, thought out decision and I waited after getting results and a training regime established but I feel it has really helped me so far.
Anyway I thought I’d come here to focus on my training and diet logs to keep myself honest and get feedback from those that have been walking the path before me.
My short goal is to get under 20% body fat (22.9% now), dial in my dieting and stay consistent with the gym.
Long term goals are slightly selfish as I have lost enough fat/gained enough muscle I am seeing changes and definition in my arms, legs and even my wife has commented on how hard my muscles feel. I have loved the comments from my wife, friends and family about my physical changes and those comments have felt like a drug in a good way. Hearing my young daughter be proud of me turned getting in shape from a hobby to an addiction. I want to aesthetically continue to redefine myself and eventually stand in front of the mirror with a defined, cut muscular physique.
Thanks for listening to the rant. Work outs and food logs to follow!
If that’s your goal, create a food log here with each meal, weights and the resultant macronutrients. Hitting your protein target is good, but not enough.
I am ignorant of this, even after trying to google it. What can I do differently to avoid to and properly cut? I changed out my breakfast this morning to “overnight oats” so I’ve added a half cup of yogurt and a half cup of oatmeal to my meal plan. I’ll post that at the end of the day.
I can only go by what you have posted so this may not be 100% accurate but, for an individual of your height and weight leading a completely sedentary lifestyle, looking to maintain, you’re approximately 700- 800 calories deficit. Any activity you have will only increase that deficit. You’re roughly 8 weeks in which is enough time to cause a decrease in your basal metabolic rate.
At the very least, I think you should have at free eating day every week with your calories 2600-2700. (Mifflin-St Jeor Equation using “slightly active” modifier.)
Are you aware of Lyle McDonald’s PSMF approach to fat loss?
No sir I’m not aware. And thank you first off for taking the time to help me. I am basing this, probably ignorantly off a 2000 calorie diet taking into account a deficit from that number. I will research Lyle McDonald’s PSMF approach!
I want the criticism here so I can learn and adjust to get better so thanks again!
I am basing this, probably ignorantly off a 2000 calorie diet
You went old school there, as that’s not even what the US government recommends any more. They’ve upped that number to 2200, and even THAT is for a sedentary individual. You want to figure out your OWN unique maintenance level and go off of THAT. …assuming you want to go the calorie counting route that is.
Good to know I was off on calorie starting numbers. You said if I wanted to go the counting route? Again from information I’ve know growing up, I assumed this was the gold standard.
I don’t feel that the various approaches are hierarchically rated: simply different. Calorie counting/macro tracking is A way, among others.
Dr. Peter Attia has pointed out that all successful ways of eating have some form of restriction. It’s either time restriction (some manner of fasting/limited eating window), energy restriction (calorie restriction) or nutrient restriction (eliminating carbs, protein or fats). Or a combination of the two. For myself, I’ve never employed calorie counting/tracking. It doesn’t gel with my psychology, as I tend to become obsessive. For others, it works very well.