Thankks for that resource. I will definitely get that tuesday when I get paid. But, yeah, its always been that way. I was a fat kid, too. 300lbs in hugh school. No doctor ever mentioned any kind of tests. Just blood pressure meds and eating like a rabbit.
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So, in 2009ish I used superdol and blew up to 363. That is honestly when it became impossible to get below that. I had gotten to 275 my freshman year of college and looked really good. My idea of that, at least. So, yeah, I will have to get that bloodwork ASAP.
Ill also try thinking of food less mechanically.I might need a therapist for that. Food kind scares me if it isnt the bro diet.
That definitely sounds like a food relationship that needs healing.
hmm, ok 0.3 x 370 so around 110 of fat per day?
I see that now. Im a shut in, man. Ive been alone since graduating college in 2019. All my people moved away for work. I stayed local and got a remote job even before lock downs.
I dont really have anyone to bounce ideas off of. That is why Im here. Relying on internet people. lol
that’s what I’ve seen from most nutritional resources, but they are usually aiming that advice towards those who do not weigh as much as you (sorry, not poking fun)… let me see if I can find if there are caveats to this for circumstances like yours.
@QuadQueen any advice here?
I get it. I dont think any of these guidelines are for heavy heavy folks. I just saw the fat reccomendation is .4xBW for a sedentary person which I am. So, Id be doing 100 carbs, 150 fat, and 370 protein with is around 3200 calories. That is using minimums.
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Okay, according to NASM, you could go down to .23g/lb BW.
Lyle McDonald has a very… unpleasant… method for losing weight that calls for significantly less fats, but to supplement with EPA and DHA to ensure your hormones do have support.
FWIW, the advice to walk more isn’t bad. It tends to help with weightlifting recovery to an extent, and helps increase your activity factor so that more calories are burned.
Good luck, this is about as much help as I think I can be here.
At your weight it is hard for me to believe that you can deadlift more than you can squat. The reverse is usually the case for very heavy (belly fat) people.
Its a low box squat, I dont now what I can actually squat.
Solid, man. Thank you for all your time and help.
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Since the goal is weight loss, we want to feed LEAN body mass - not fat mass. This applies to your protein especially, you definitely don’t need that much protein. Do you know your body fat percentage?
Calculate your lean body mass and shoot for 1 gram of protein/lb of muscle. You could also base it on your goal weight - not your actual weight. So, if you’d like to weigh 250 base your protein and other macros off of that weight and not off of your current weight.
Example:
250 lb goal =
- 250 g protein (1000 kcal) - let’s make that 35% of your intake
- 110 g fat (1000 kcal) - another 35% of intake
- 150 g carbs (600 kcal) - the last 30% of intake (preferably from veggies/starchy veggies/whole grains)
Start here and see what happens - play with it and adjust as needed
Again, the goal here is to feed your lean body mass - the weight you want to keep, not the weight you want to lose. You don’t need to overthink this. Start with the basics - you don’t need complicated formulas.
These are my quick recs without working with you one on one. I hope this helps.
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@QuadQueen nailed it (of course) in terms of your calculators.
Dude, if everything you wrote is true (for realz), listen to @T3hPwnisher and @Andrewgen_Receptors re: seeing a doctor. Something is not right here.
Honestly, if it’s not true, also see a doctor… this time for your mental health. You may need this anyway from your relationship with food and dealing with your fear over your mother/ your health. I say this sincerely and without any dig whatsoever.
I also think your training sounds crazy weird (i.e. why would you spend 3 hours every other day vs 90 minutes daily), but that can’t be driving whatever is going on here.
For my part, definitely please let us know when you schedule a doc. I don’t think much else can happen for you on a forum.
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I am visually impaired. Uber gets expensive going everyday. I have a fresk out of college job so I cant drop 20 plus tip 5x a week.
I do think its time to get back to getting checked out. I have honestly hated seeing doctors since hey only ever say vatiations of “dude, youre really fat. eat less” without offering any care or dismissing my concerns. I dont wanna be that guy but it feels like bias against folk folks.
I appreciate you.I will check back in when all the results come in.
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This is so clear. Thank you. Ive explored the “goal weight” strategy but all the trainers I come across shoot it down. Some have even told me 1.5 or 2g. Thank you for confirming that for me.
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This is your enemy.
You need to figure out something you CAN do everyday.
Do you have any equipment at home? Like Dumbbells, bands etc…
https://www.t-nation.com/lean-built-eating/tip-where-does-body-fat-go-when-you-lose-it/
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I have bands. I have been thinking of getting some kettlebells. I also hav jump rope. I can start putting some jump rope on off days and walking too. The weather is breaking around here.
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I think this would be of great benefit.
I also think it would be a good idea to start a log on here. Just log what you done that day. Even if it’s just band and BW work. It helps to look back and see that you are making progress, even if it’s slow.
Say you jumped rope for 10 mins then the next time 15 etc…
It also helps when you know you have people rooting for you.
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It now makes complete sense! Gotcha.
I think I’ve got nothing to add. I do like @ChickenLittle’s suggestion of a log, and I’d write down what you eat. You’re not even at a point I think you need to add up all the calories, let’s just make sure we’re keeping a complete picture.
Good luck with the docs. I do sympathize that it can get frustrating.
Revisiting your “shut-in” comment. This is, obviously, a relatively common scenario post-lockdowns. What’s your appetite/ ability to find some social outlet?
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I genuinely feel this is the biggest point. I feel that food QUALITY should be the initial focus on any nutritional intervention, THEN, if needed, content. People want to go the opposite way because, quite honestly: it’s easier. There’s no need for nuance: we just put the numbers in a calculator and go on. No thinking. But, in turn, that’s how we end up with “Cool Whip for breakfast”, which is worth repeating that it’s NOT a meme: it was really f**king happening, haha.
Mike Isratel talked about this regarding a diet reset in a youtube video at one point and I thought it was spot on. And, of course, you have Dan John’s “Eat like an adult” guiding light as well.
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