Hoglander

I'm all most 45 and thought it's time to try to lose weight for the first time. I'm kind of excited because I hear about it so much and I think I might have an opportunity to give it a try. I've already started. At 5 10 and 220lbs I'm down 5lbs.

My whole plan is to just eat meat, cooked veggies, salad with low fat dressing and reward fruit. If I feel run down at the week's end I WILL have a catch up meal, BTW.

I've been the kind of person that can eat anything and not get fat. I'm talking a LOT of junk and FAT food here. My goal is 200. This is tailored exclusively to me. At 200 I should see an eight pack. If I drop so much muscle mass and don't hit an eight pack at 200 I'll go for 195. I refuse to drop strength and will not under any circumstances.

I have spent decades counting calories and will not do so in black and white. I have a feel for what goes in and what goes out where I'm concerned. In a way I've been counting every calorie for many years as a burden.

Just wanted to put this out in black and white for myself.

More on this in the middle of June.
: )

: )

Built

Hoglander, I'm your age, and I've been fat so please believe me when I say I understand how it feels to diet for fat loss!

Now. You need fat when you cut - for many reasons. Endocrine function, immune response, nerves, brain... all require fat intake. And you need fat to absorb nutrients from the vegetables you are eating.

Do you at least have some notion of how much fat you'll be consuming, and of how fast you intend to drop?

And what will your training be during this time?

Hoglander

I knew you would jump on the low fat dressing but not so fast. There just happens to be one I like is all. When I said meat I mainly mean full flavored beef, and noncommercial farm eggs and fresh fish, no "rabbit starvation" here. That is what I like. I have found I've increased my desire for fat as I've decreased my sugary foods. I also take 6 fish caps each day. How much.... To much for most people.

15lbs more in 8 weeks as I've said.

In simplest terms 5X5 with some circuit(superset related) training.

Built

Ah - that sounds great then!

I'd up the fish oil. I take 10 daily and you're nearly twice my size!

Hoglander

Thanks, that's not a bad idea. : ) I try to put crushed flaxseeds on my salad at home, have salmon often and snack on walnuts but to make sure 4 extra caps sounds like good insurance. Thanks

Built

Don't bother with the flax. Walnuts are awesome though, so are avocados...

Hoglander

Flax isn't that bad once you your bowels get use to it, lol. My mom is a health food nut and she always wants to know if I'm still eating it. She did back off of the cod liver oil. I use to have to down that every morning before school. Walnuts are underrated for sure, BTW.

Built

Unless you JUST ground it flax will be rancid, and there are substances in flax seed that can interfere with thyroid function. I avoid it for this reason.

Walnuts are wonderful in a salad!

Hoglander

I'm not worried about that for reasons you know. If you buy into that though you get roasted or roast before putting them in a coffee grinder. I guess just about everything has a study saying it's bad, good or ugly. It keeps things interesting at least.

Built

For reasons I know?

Yes, agreed on the coffee grinder. That's the only way to do it if you're going to.

Hoglander

I mentioned I don't have a thyroid in another thread. Since I don't have one the supposed uptake inhibitor of iodine in raw fax would have no effect on me.

Built

Thyroid downregulates on a cut. But you know this, right?

Hoglander

Yeah, I could cheat if I wanted to knowing this and that.... one more pill here one less blood test there. I don't operate that way.

: )

All I know is........

The Warden/wife is saying, "Get off the Internet! Stop looking at porn and come to bed!"

I think you have a link to delete in Open Chat, BTW. : (

joesmooth20

try this,

6egg whites, some ff cheddar, tomatoes, brocolli 3 fish oil cap

5oz lean meat, 1 cup greens, ff spay for cooking 2 fish oil caps

4.5 lean meat w/ salad, use those spritser salad dressing 10-15 sprays. 2fish caps

PWO 2 scoops whey, & 15-30g carbs such as oats or something like that.

4oz lean meat, 1 cup green veggies of some sort and 2fish caps.

Do a refeed once a week consisting of 2grams of carb per LBM. Make sure your carbs are low in fat such as oats, wheat pancakes, some cereals, not greasy pizza, french fries and things like that. Do this in conjunction with a 2 or 3 day split and you'll be good to go. Throw in some low-intensity cardio a couple times a week depending on much fat you want to lose. Do this for six week and then take a week or two off. Make sure you take vitamins, and some fiber supps for good digestion.

Hoglander

Thanks joesmooth20,

: )

That's very supportive and well thought out AND appreciated.

: )