For what it’s worth, intermittent fasting tends to have better outcomes for those using it than other diet methods. There is nothing magical about restricting your eating to a certain window, a deficit is still a deficit, a surplus is still a surplus - and your maintenance does not change.
BUT the lifestyle change it brings with it tends to be fairly sustainable even post-diet. After watching literal dozens of videos on losing fat and keeping it off (and I do genuinely mean DOZENS), the concensus is pretty clear that lifestyle change is the biggest factor in diet outcomes, both in achieving the fat loss goal AND maintaining it after you’ve lost it.
Counting macros doesn’t work for a lot of people, and I understand why. Basic solution to not counting is 1) increase lean protein intake 2) add veggies to every meal 3) add veggies when you’re still hungry.
I think we previously discussed doing monthly pictures as the scale isn’t moving - but performance is improving… indicating a potential recomposition.
Have you started doing this yet? It worked well for me recently, both to reassure I was moving in the right direction and to motivate me to work harder (because it wasn’t enough progress). That, and that bastard scale is still holding strong at like 210lbs for me
I have not looked into this much, more research needed. I have a self-inflicted hard line of not being willing to give up breakfast or dinner with my hubby. Little bit personal explination, but I do agree it is a fantastic option. Ill look into variations.
I have seen the advice and videos you offer people on here, I have no doubt you do solid research before offering suggestions. I always appreciate it when you chime in! Not to leave out the fact that your own transformation has been incredible to watch.
Which leads me to this
Yes.. I will snap some tonight. I have been avoiding it because I think it may agree with the scale.. As in, no progress. But there is only one way to find out!
I do a modified IF where breakfast is just like 4 eggs or lean ground beef, lunch is a double scoop protein shake - granted my protein needs are much higher than yours (weight, gender, gear, etc.).
Something like this might work well for you, but there are plenty of alternative methods. IF might not be the right call, some folks do better on food group restriction (keto), others to well with time restriction (IF), and some are fine with caloric intake restriction w/ macros (IIFYM). Whichever works for YOU is the right answer, and it might require some experimentation.
You’ll WISH you had those pictures when you lose the bodyfat, and if you aren’t on target, wouldn’t you rather know it? Happy to be in a position to help =)
Yes, can’t deny that one. It will make experimenting with another method (like you suggested above) easier. Or, I could be on the right track and the scale is not showing it, but the photos will. In that case, I just keep trucking.
Splitting OHP and deadlifts this week. Had other things to do and the one trap bar in the gym was busy. Good showing all around. OH strength staying solid. Prowler was open, happy about that.
(Didn’t realize how different the lighting was until looking at these a while after taking, oops.)
Huge improvement! Hips, thighs, belly, everything is noticeably smaller. Slow progress, but progress is happening.
High-handle trap bar DLs
10 x bar
5 x 155
5 x 175
4 x 195…
6 minutes easy assult bike
As I set the bar down in rep 4 of the top set, I felt a “pop” in my lower back that send an electric-shock like pain down my legs. Just like that, sciatica is back with a vengance.
Writing this the next morning, my back was stiff and achy all night. I plan on not doing DLs or Squats the rest of 2023. I must have not been as fully healed as I thought and the last few sessions of barbell stuff built up to re-injury. I want to give it more time than I think it should take, and then some more.
Planning on taking the rest of this week off. Then I’ll be looking into a dumbbell/machine only plan.
Should be. Anything involving bending, sudden movements or spinal compression with stabilization is out. Pushing the prowler sounds okay because I can support my upper body, but worst case, I think pulling it is fine. I can check for sure next week.
What did you have in mind?
It’s just how I would handle the majority of my lower body training in a situation like this. No eccentric loading is awesome, easy to recover from, and allows for STUPID high amounts of volume. Injuries suck, but these pivots can be outstanding learning and growing opportunities.
It is a fantastic suggestion, as always. I did not think of it to replace heavy lower body, but I think it would work out nicely.
I can easily add prowler into every session, my gym has very nice ones.
I did the first time. I went to Physical Therapy. They guessed it was a herniated disc or some other inflammation pressing on the Sciatic Nerve. I have the exercises they suggested and have started doing them again. Long answer short, I have no intention of returning to the doc. I avoid them for the most part.
My thought is, that even though my back was feeling okay for a few weeks, it was not entirely healed. That is the intent behind the long time frame, give it time way beyond it feeling okay to do those movements.
This method does work in a lot of cases, but women need to be careful, it can really mess with hormones and in the long run, hurt more than help. Also, if it makes you miserable and all you can think about is making it until 11 or noon to eat, it’s not worth it. The stress it’s causing does you no favors.
I’m not saying don’t give it a shot, but proceed with caution and if it doesn’t feel right - abort mission and try something else!
I am so sorry this happened to you! It’s exactly where I’m at right now too. You’re not the only one who’s not doing DL’s and Squats for the rest of 2023. If you ever want to just talk or sit and cry together, hit me up. The struggle is real.
Sending you a hug and I hope you start feeling better soon!
