Hey all, 32 year old male here. 1 week ago I decided to take more control of my overall health. I’m out of shape, overweight, sore and tired all the time and just fed up with it. I used to be very athletic and into sports when I was younger but I allowed myself to be ok with a sedentary lifestyle. I also had a problem with my diet. Frequent Fast food, candy, energy drinks, late night snacking. You name it. If I wanted it I got it. Below are my “stats” as of 1 week ago and the changes I’ve made and results I’ve seen.
Me: 32, 5’7”, 189 lbs, sedentary.
Diet: so for my diet I wanted to focus on two things to keep it simple. First was to start intermittent fasting. I’ve done this once in the past and I felt great. I fast from 7pm to 11am. The second thing was to make sure I was going to be in a calorie deficit. I downloaded MyFitnessPal and put in my stats and goal weight (I would like to lose 30lbs) and it gave me a daily calorie limit and certain nutritional goals to meet (protein, carbs, fat). Since I only eat between 11am - 7pm, the calorie goal has been fairly easy to meet and I really focus on hitting the protein goal. The late night snacking is what I really struggle with. The last few days have been better but I have a bit of a sweet tooth so I was having trouble fighting that urge especially at night. What I did was right before my window closed for the day, I’d have 1 outshine fruit pop (I get them at Costco). This are a decent choice at only 40 calories and no added sugars, made from natural fruit juice. This really helped me. It’s been 1 week since I last ate out.
Exercise: ok, so for exercise, I again wanted to keep it simple. We have an exercise bike at home so I made a circuit for myself that I do 3 days on, rest 1-2 days, 3 days on. Here is my circuit…15 minutes bike, 15 push ups, 15 curl to shoulder press with 5lbs dumbbells, 15 body weight squats and 15 sitting resistance band rows (they are attached to my bike by design). Then I repeat this 3 times and add a 4th circuit but cut everything down to 5 as a cool down of sorts. So at the end I’ve gotten in 50 mins and the bike and 50 reps of all the exercises I listed.
Results: after 1 week I’m down to 182.5lbs as of this morning. I feel less of a desire to snack throughout the day once I got into the groove of fasting and I feel more full after meals by incorporating a lot of protein throughout the day.
I hope this might help someone and feel free to ask any questions or offer any advice.
Keep going, we got this!
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