@platonicrhino31
You do IF?

nnot familiar

Aight boys hit 90 on the preacher curl today, we’re all going make it

Dedication is the hardest part..dieting aswell..dont expect overnight results and stick with it.you will be pleased with results..that file is just one i found for an intro program .pretty solid tho

Stay strong Kings

Once you accept this doesn’t end, it gets easier. Don’t push yourself too hard or you’ll burn out like I did after smolov.

I wrote my diet plan into 3 notebooks and got motivation to continue by the cost-sink fallacy of how many days I’d invested into them. Obviously myfitnesspal and other similar apps would work as well, but for me, these were physical evidence of my progress.

The more you invest, the more you’re not willing to quit. Especially if you buy your own home gym. If going that route, all you really need is an adjustable squat rack, bench, and 300lb of weight.

Also, when buying weight that’s used, make sure to bring a scale. I have a 45lb weight that weighs 53lbs. Bought it off craigslist...at a gym that had been closed for years who’s owner was slowly trying to get rid of everything.

I know it's later on in the day but post something you want to accomplish then come back and say if you do it. Nothing huge like running a marathon but things like cleaning or going for a walk

Dieting is the worst. I recently started to do intermittent fasting. I’ll stop eating at 8or 9 and won’t eat till 8 or 9 the next day. Only sucks cuz I get up at 4 every day.

been suffering with Gout for about 4 weeks now ive managed to go for a few walks in that time which is painful AF. only managing around 3 miles with a ruck weiging about 26lbs its slow going but its better than just sitting around growing Lorge

It takes time to build up the body.

I like reflection too. I take about 5 minutes and just look out a window. No phones or anything just think about what I did and will do for the next bit.

Any consensus on zig zag dieting ie 14kcal a week and eating more carbs on the days you lift and focusing more on protein on rest days?

Doesn't really matter beyond a weekly average but if it helps with compliance.

Little after workout snack

Does anyone have any tips on low impact exercises a big guy with knee troubles can do? I have one of the stationary bike things that I’m putting together soon and a new puppy that’s going to keep me a bit more active. I’m willing to work hard, just need to start slow is all.

@platonicrhino31 try keto my man

Swimming burns an insane amount of calories. My warning as always with the keto is make sure to consume some carbs otherwise your brain will shut down. A larger intake of water is needed as well for converting fat into energy. \

i've been drinking water like crazy for that reason

It works best because it is a strict diet. Please do a little bit of research first before starting it since drastically altering your diet can be dangerous. When in doubt consult a dietitian not a doctor.

i've been focusing on eating reasonable portions of foods i normally eat, like not eating 4 or 5 tacos in a sitting an instead eating 2 an saving the rest for later, an drinking water instead of needlessly snacking

on things like corn chips an the like

That's the best way to do things.

I had a coworker recommend a smoothie in the morning.

1 cup whole milk
One scoop protein powder (I usually used vanilla or chocolate)
2-3 tablespoons peanut butter
1 tablespoon fiber powder
And 1-3 tablespoons honey
1 banana
Blend until smooth


I used to drink one of these every morning around 8am and wouldn’t be hungry until 2-3 in the afternoon.

Of course, back then, I was in carpet cleaning and on my feet 6-12 hours a day. High protein, high fiber and low carb and sugar. I’d get a subway sub with double meat and cheese (usually the roasted chicken breast) and load it with veggies and go to town. I could also get 2 double quarter pounders w/ cheese from McD’s and I was still losing about 1-2 pounds a week.

Now I have a more sedentary job when I’m working so I can’t eat like that unless I start burning more calories. I don’t have access to a pool, which is why I opted for the exercise bike. I might have to get back into my morning smoothies.

He said that the fiber powder bonded with the proteins in the shake and helped it break down slower, in addition to helping keep you regular and peeing more, which is apparently how your body gets rid of most of its fat.

My issue is more portion control as well. I’m working on it bits at a time though. The problem is that I let myself get bad enough that it’s hard to get back into it. It’ll be a long, slow road.

Losing 1-3 pounds a week is the ideal way. I like your mind set of starting slow because that is very achievable. Try to do add one thing max per week and really trying to work it in. Having a person that you tell either weekly or even daily will hold you responsible. I don't think that you will be peeing out fat unless something is very wrong. Having a goal list for each day with a goal. Those smoothies are probably pushing 800 or so calories and sound very tasty.

Yeah, the guy that told me about it was a fitness buff...but I’m not sure how good his info was. I was dropping weight and that’s what mattered.

Lol i lost 15 lbs working out n drinking a shake everyday for 2 1/2 weeks

Damn my guy

I need to do what you did lmao

no matter what you do, water weight will melt off

i did a super restrictive diet last year and lost 30 pounds in 30 days, then plateau'd. water weight.

I’ve found the first 20 comes off pretty quick. It’s after that that the hard work sets in.

I weight is 160 im 5’8” need to pack that muscle now

I just cut 40lbs since February and got my sup stack in today. Time to go a bit harder now.

I would recommend 1-3 pounds of weight loss a week. While not as satisfying it will be more sustainable.

1-3 is pretty standard. you can do 3-5 if you go really hard but you will hate yourself

Any suggestions for good knee workouts?

To build up weak knees

Which muscle group are you trying to target?@Come and Take It

@Come and Take It
This is a good write up too.
https://www.wikihow.com/Strengthen-Your-Knees

I'm looking to cut a stupid amount of weight, anyone have recommendations on an appetite suppressant?