@EmilyQ thanks so much!
Hah! I get on my kid about this too. We have snacks that we pack in their school lunch because they are ready to go and shelf stable, but I’m not a big fan of them (fruit roll ups and the like). When my kid reaches for one of those when we’re IN the house, I lose my mind. “We have a fridge full of REAL food: why are you eating emergency food?” I’ll give them some cheese at that point, and find out they “weren’t hungry for that”, haha.
We’ve started labeling all the food in our house by when you’re allowed to have it: this is a lunch food, this is a school snack, this is after-school, etc., for exactly that reason! I like seeing how we all kind of run into the same situations.
nah, Little bro and I got to eat whatever grandma cooked and whatever snacks were in the fridge. Grandma was VERY good at making sugar buns, rice siu mai, so it wasn’t exactly wholesome food
Occasionally, they’d bring back a mellow mushroom philly cheese steak home and I’d have 1/2 as a snack 
no wonder I was fat
Those Mellow Mushroom steak and cheese hoagies are good!
This is definitely me too. I am very good at sticking to my plan until I have a snack. I know @T3hPwnisher talks a bit about he rarely (maybe never) used to feel full and this is me too.
If I open a packet of biscuits to have with a cup of tea, I eat all of them. If I have a slice of bread with some soup - I eat the entire loaf.
We often get cookies and donuts at work and when ever I am offered one I always say no. Most people think it is because I go to the gym, the real reason is that I want to make sure there are still enough left for everyone else.
I’ve been full 4 times in my life, haha. But for my WHOLE life, up until incredibly recently: I was always HUNGRY. I learned how to live with it, assuming it was just a weird quirk of mine.
the real reason is that I want to make sure there are still enough left for everyone else.
Oh my goodness, that’s absolutely why I hate “family style”: I’m always too worried that I’m going to eat enough FOR a family, haha.
On the rare occasion we get fried chicken as a take away, I spend ages looking at the family meals and calculating what I think my family will eat. This is not to work out how much to order so I get enough, but to work out what not to order, in case I have to eat everything they dont.
Great discussion in here all.
Had a 360 Evolt body scan at the gym this morning, it’s been a bit over 2 years since my last scan.
Disappointing results but good to know now rather than later.
Previous scan was at the end of a cut so somewhat favourable numbers there making today’s a bit underwhelming moreso!
BW up 68kg (previous 65.6)
BF% up to 22.1 (previous 18.6)
I’d say mirror wise I look about the same.
Looking at food intake, the biggest contributor surely is my higher fat breakfast with (high protein) yoghurt and nuts/seeds, compared to a lengthy previous period on a vege/egg slice and meatballs. And ghee in my morning coffee over the last 12months ish.
Lunch and dinners have been the same over the past 5+ years. Time to rotate to a new breaky scheme…! Er back to the slice and meatballs I think.
Like others above, more prioritising of protein also required.
This was me 25 years ago.
This is me, too. I’ve always outeaten pretty much everyone I know. “HOW are you skinny??” is a question I’ve heard on repeat until very recently. Well, A) I get up early and exercise, B) I’m active when I’m not exercising, and C) I eat mostly lean protein, steamed veggies, and steamed rice or plain potatoes.
But I can pack away a big Applebees burger, fries, and giant beer just as easily. And still be asking others if they’re going to finish their fries.
I’m trying the no-food-after-dinner thing now. We’ll see! Not that I’ve never skipped nighttime snacks before, but after a low cal day usually not.
End of Month 1.
The egg discussion was interesting; we had a cold snap a few weeks back and I swapped some of my milk drinking (cold) with egg eating (warm). With the same amount of satiety, I ended up actually losing a bit of weight.
Other than that minor setback, progress has been a bit slow in terms of weight gain (in the range of 1.5-2 lbs/mo rather than 3+). I got some useful tips and advice from @QuadQueen and @T3hPwnisher.
Training-wise, progressive overload keeps progressing. Every-other-day double progression is working for now. Mobility and joint pains have overall improved too.
Not quite as menacing as @simo74 's entry, but here’s my forearm’s selfie.
Loving the vascularity mate. Quality
I totally agree with @TrainForPain on this one. Do whatever makes the calorie deficit easiest for you to manage. If a smaller deficit every day feels better than a large one with a refeed, go that route. If you like the larger deficits with a “treat” day - then pick that direction. You could even mix it up from week to week depending on what you may have going on. If there’s a date night, party, etc. - the refeed might be the ticket, if it’s just business as usual, then maybe go the other way. At the end of the day - your day-to-day intake isn’t a huge deal, it’s the overall average over several days that’s going to make an impact.
Maybe switch this out with protein powder or a pre-made protein shake used as “creamer” - fewer calories and more protein too!
And I’m late to the snacking conversation - but snacks don’t have to be “bad” as long as you choose the right snacks. I always tell my clients that they can eat as many non-starchy veggies as they want between meals and if cucumber, baby carrots, etc.; or a bag of frozen veggies (heated up) don’t sound good - then they’re not really hungry. It’s a great way to assess what your body actually needs vs. what your brain wants.
This is such the right message. Hell, often times we find out we’re really just thirsty and our brain is screwing up the signal.
I’ve been getting into pickling. Nothing better than pickled baby carrots
Have any of you had a successful fat-loss phase eating around maintenance but focusing on increasing caloric expenditure ?
Thibs talked about this on his QOS series, which has since ended. I kept wondering how to intentionally structure this type of fat-loss phase.
I
When I was a runner yes, not so much a lifting weights.
