Keto(low carb) and IF don’t nec need to meal prep for keto plenty of options at

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Sep 11, 2019
11:26:00pm

kotacoug All-American

Keto(low carb) and IF don’t nec need to meal prep for keto plenty of options at

Restaurants for lunch etc 20 min HIIT cardio 3 times a week. 45 min free weights lifting ‘heavy’ 4 times a week. Each lifting day do total of 4 exercises, 2 push / 2 pull exercises, 3 sets each 6-8 reps per set. Increase weight or number of reps per set. Ie progressive overload. Chart all caloric intake and output on MyFitnessPal. Figure out your TDEE (total daily energy expenditure) your net Calorie deficit combined values of exercise and eating fewer calorie should be around 400-700 cal per day.

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kotacoug

Bio page: kotacoug
Joined: Jul 20, 2002
Last login: Apr 26, 2024
Total posts: 80,473 (4,682 FO)

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Messages

Author

Time

Ok, CB. I'm getting a gut, out of shape, but super busy at work. HCBW not happy

gaspasscoug

9/11/19 11:09pm

Meal prepping saves tons of time so I'm not sure what you mean.

JuicyJam

9/11/19 11:12pm

I work about 70-80 hours a week at the hospital, weird shifts and overnights

gaspasscoug

9/11/19 11:21pm

I did intermittent fasting because I had close to no free time

dchandle15

9/11/19 11:15pm

How many calories did you eat during eating time?

cruiserhead

9/12/19 12:17am

1500/day. Doesn’t sound like much, but you’re not eating for that long.

dchandle15

9/12/19 7:00am

You can't out exercise a bad diet

Gregoreo

9/11/19 11:16pm

I never understand when people say this. I lose weight purely through exercise

chilango

9/12/19 5:57am

You are unusual in that regard. Exercise increases calorie burn, but ultimately

unctoothman

9/12/19 6:51am

It just means your regular diet isn’t all that much of a surplus.

JuicyJam

9/12/19 7:11am

This is probably correct.

chilango

9/12/19 7:25am

Of course if you want to burn 3000 cals a day exercising.

whiteninja

9/12/19 7:13am

For me, the exercise is easier. I rarely eat fast food and I eat salads all the

chilango

9/12/19 7:20am

But you just proved your own theory wrong...

whiteninja

9/12/19 7:27am

I don’t think I have a bad diet, but I also didn’t say I don’t eat desserts. I

chilango

9/12/19 7:31am

But your original response from the OP was you can't out exercise a bad diet...

whiteninja

9/12/19 8:32am

Weight isnt the only factor in health.

Dzog

9/12/19 10:02am

was anyone arguing that?

whiteninja

9/12/19 10:08am

I thought so. Something about not being able to outrun a bad diet

Dzog

9/12/19 7:09pm

Gotcha...

whiteninja

9/12/19 7:41pm

Fair enough. I didn’t pay enough attention to the “bad” adjective. I was

chilango

9/12/19 6:17pm

I always put on weight when training for a marathon.

cruiserhead

9/12/19 8:16am

I lose tons of weight (well, not literally) when I train for a marathon. It

chilango

9/12/19 6:20pm

You are lucky. Also, now that I’m in my mid 40’s, losing weight is that much harder.

cruiserhead

9/12/19 6:49pm

Dirty 30 autumn beach body.

tippmancoug

9/11/19 11:24pm

Keto(low carb) and IF don’t nec need to meal prep for keto plenty of options at

kotacoug

9/11/19 11:26pm

If you do need to meal prep. It’s pretty simple to crock pot various

kotacoug

9/11/19 11:30pm

Intermittent fasting was a game changer for me.

dilbert

9/11/19 11:26pm

Wow, that is impressive. I am likely going to start 8/16 as a beginning

gaspasscoug

9/11/19 11:55pm

Ummmmmmm.

spugeddy24

9/12/19 8:23am

What’s the difference between fasting long periods and anorexia?

D.T. Survivor

9/12/19 10:03am

The difference is that fasters eat plenty when they are not fasting.

dilbert

9/12/19 10:24am

K cuz fasting for several days sounds like a mental illness too

D.T. Survivor

9/12/19 10:36am

Haha, fair enough. I thought it was crazy when I first heard about, too.

dilbert

9/12/19 10:49am

I'm just giving you a hard time. It's is kind of a crazy concept but popular

D.T. Survivor

9/12/19 1:26pm

Look I'm glad it worked for you but I just don't see this as a HEALTHY long..

whiteninja

9/12/19 10:18am

There are many studies showing the health benefits of fasting, but I don't have the references with me.

dilbert

9/12/19 10:47am

Fasting is an amazing thing for the body. Going without food for 3 days...

whiteninja

9/12/19 3:00pm

I stand corrected...while not reliable sources I did find some articles on it..

whiteninja

9/12/19 6:28pm

A really good source on fasting is Dr. Jason Fung. He has a book on fasting, and also several YouTube videos.

dilbert

9/13/19 7:07am

So you basically just stopped eating

mwcoug

9/12/19 10:34am

I was in your same boat awhile back. Here is what worked for me.

Whip

9/11/19 11:31pm

Oh and one last thing, weigh yourself everyday. Buy a scale that

Whip

9/11/19 11:36pm

RE: Oh and one last thing, weigh yourself everyday. Buy a scale that

heber79

9/12/19 7:54am

What weight equipment do you have to do those?

gaspasscoug

9/11/19 11:49pm

Super straightforward, doesn't have to be anything fancy. I have the following:

Whip

9/12/19 12:57pm

Best bet is to find a job where u work less.

cougfanz

9/11/19 11:35pm

Oculus quest + beat saber

Dzog

9/11/19 11:52pm

Beat saber is so much fun. And it gets you moving

bigbossbyu

9/12/19 1:08am

Ive got creed and i can never find an opponent

Dzog

9/12/19 8:16am

Intermittent fasting + Natural whole foods + lots of water

9/11/19 11:54pm

I hate water.

slowhiteguy

9/12/19 6:08am

I Am Down to my High School Weight

9/12/19 12:18am

Avoiding free break room food is the key. Just drink a protein shake for lunch.

Dr MoBYU

9/12/19 12:27am

This will do it:

Regal Ute

9/12/19 5:13am

What's your current height and weight? How much time can you spare for exercise?

ldssdl

9/12/19 7:45am

I'm 5'11" and 188 pounds. I was a stick when we got married 17 years ago

gaspasscoug

9/12/19 2:10pm

Ok, that’s not that bad. Here’s a simple eating and diet plan to get started:

ldssdl

9/12/19 2:54pm

Lifestyle change

heber79

9/12/19 7:52am

I’ve tried a bunch of things. What works is the most basic, simple stuff

Jay Rick

9/12/19 7:57am

You're in medicine correct? Figure out your Total Daily Expenditure be it through legit testing or a rough estimation

9/12/19 8:58am

Join us on diet bet.

jvquarterback

9/12/19 10:08am

I have never tried fasting but here is what I’ve found successful

D.T. Survivor

9/12/19 10:16am

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