Hey everyone. Just wanted to share my journey here and let anyone know who is thinking of starting you should start today. My only regret is I did not start sooner. Using a throwaway because some people I know may stumble across this and they would recognize it immediately.
How I did it. Really simply. I just tracked what I ate and exercised at least 5-6 days a week. (Most of the time 7). Now before you jump up and down and say "I dont have time to exercise every day!" let me say something. For one thing I disagree. Exercising does not mean some 2 hour long workout. It could be as simple as walking a mile or some body weight exercises. I made sure to do something every single day no matter what.
I still eat fast food. Nearly every single day. I just make smart choices and track it. No fries or soda. Ever.
Here is what my typical day looks like.
Breakfast Egg Mcmuffin from Mcdonalds - 258 calories
Lunch Power Menu Steak Bowl from Taco Bell (no rice)- 330 Calories (I add a soft taco to this most of the days for another 190 calories)
Dinner
93% Lean beef 8 oz - 340 calories (I alternate between this and boneless skinless chicken breasts. Roughly the same calorie wise. Make sure to weigh it) 4 cups of broccoli (or another veggie like spinach etc) - 80-120 calories 57 grams of Guacamole on the beef for added flavor - 90 calories. Seasoned to taste. Personally I use garlic powder, onion powder and cayenne red pepper to season. Then add black pepper, some salt and hot sauce after its cooked. Of course with seasonings you can adjust this how you need to. Just do not go crazy with butter or other high calorie things.
This leaves me at roughly 1308 calories a day while still feeling fairly full. It also leaves me another 200-300 calories to eat some more if I need to.
Exercise. Wow was this one hard to get rolling. I started off not even able to jog a mile on a treadmill. Not even close. I would jog as far as I felt comfortable with and then walk to catch my breath. Then rinse and repeat. I am happy to say now though I can job 2 miles on the treadmill non stop at roughly 18:30 per 2 miles. Just starting running on the road now that the weather is getting nicer. It seems to be a little harder. I can run one solid mile at around 9:30 then walk for a short time then jog again.
So do not be discouraged by not being able to just hop off the couch and run like a pro. We all start some where and it can be rough. But as long as we keep at it we can do it.
My typical exercise plan is something roughly like this.
Every other day run 2-3 miles. Treadmill if the weather is bad and road if its good. Followed by a VR boxing game called Thrill of the Fight. If you have access to a VR setup and can play this game... you will burn some serious calories. My heartrate when playing this game easily reaches running levels and I get to work all kinds of muscles in my arms, shoulders and back. Seriously look it up.
My non running days are lifting days. (Honestly some of my running days are lifting days also depending on how I feel)
I run a very simple setup right now for lifting. Alternating between chest/tris, biceps and shoulders for now. Low weight high reps. I usually do 4 sets of 20 reps for most of my exercises. I am going for burn more than muscle mass right now. Not sure of the science behind it but it works for me. Your results may vary of course. FORM > WEIGHT. If you cannot keep good form you NEED to drop the weights. I would rather do good sets with 15 pound dumbbells than do sloppy shitty sets with 50 pound ones.
If you eat right and you exercise you will lose weight. Nothing magical about it. My opinion on Intermediate Fasting and Keto is it works because it really controls portion sizes and makes it easier for people to eat within their caloric needs. That being said I am no professional and if it works for you and its healthy then do it.
Here are some pictures. Go easy on me. I still have 15-20 pounds to lose and a lot of muscle to build. This picture I was approximately 235 ish. I did not take a starting picture. I hated the way I looked and honestly did not plan this far ahead. https://imgur.com/a/0eFZDL4
These pictures are more recent. About 200-202 weight wise. Still a lot of work to do! Need to lose about 15-20 more pounds. Have to get that body fat % down!!!
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from loseit - Lose the Fat http://bit.ly/2SvQHuX
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