Fat loss success!!!
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Anonymous
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44F, 5’4” - was always a casual gym-goer and runner - just did different programs over time with no real goals and ate somewhat healthy, but somewhat of a yo-yo dieter.
Had a real rough time during the pandemic, not just pandemic related, but work and home life issues. Lost all motivation, was drinking way too much and eating way too much crap (think crackers/wine/cheese for dinner on the regular, lots of pizza, Ubereats, etc.) By Xmas/New Year’s last year, almost had a mental breakdown. Since then, I decided to join a gym and splurge on a personal trainer. Happy to report I’ve lost a total of 12.5 pounds of FAT (per the Inbody machine at the gym), 10.5 pounds of weight, and gained approx 2 pounds of muscle since the new year! The loss has been slow and steady and not too difficult to maintain. Still have about 30 pounds to go, but what I’ve been doing has been fairly easy to maintain. No breakfast except for whey protein if I’m training that day. Weight train with trainer 3x/week. Cardio 2-3x/week. (One longer session, two shorter 20-30 minute sessions). Approx. 1500 calories/day. Minimum 100g protein/day. Eat out 1-2x/week - generally choosing a protein/veg, maybe bread if I restricted calories early that day. Not a big snacker or dessert eater, but once in a while I’ll have a 80 calorie dessert if I’m craving something and it fits within my calories. Still drinking wine regularly (need to work on cutting this out). |
Anonymous
| woo hoo. Congrats! |
Anonymous
| Great news, OP! You inspire me! |
Anonymous
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Great work! In the event you want to experiment at all, look up the books by Dr. Stacy Simms. She argues against fasted workouts for females. She says you need carbs before and after. I personally aim for my goal weight in protein grams - for example, goal weight is 135 = 135 grams of protein.
Keep it up! |
Anonymous
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Congrats OP!
Do you use protein powder to help you reach your protein goal? |
Anonymous
Thanks! Yes, I am targeting that, but don’t always get there. I think it’s okay for now to a little under, although not ideal, while I have so much weight to lose. Once I’m leaner, it will be more important for sure, and I’m sure the carbs before/after as well. |
Anonymous
When I train, one scoop of whey protein, which is 120 calories, about 24 grams of protein. Other than that, just whole foods. I’m not low or no carb, fairly balanced in terms of macros. |
Anonymous
| Huzzah!!! |
Anonymous
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Congrats OP! I had the same breakdown at Thanksgiving. I started strength training (Youtube) and am doing similar stats (1500 calories, 120 g protein) same height, a little older. All I can say is slow and steady and habit changing is the best way to lose! I'm down 14 lbs.
Keep it up! |
Anonymous
Who r u using on YouTube? |
Anonymous
Caroline Girvan! |
Anonymous
| Share your protein ideas. I aim for 100 too but often come up short. I’m a teacher and have limited time to eat during the day. |
Anonymous
Pp, you may get more responses if you start a fresh thread asking for protein ideas but her are mine: Egg whites Berry smoothies w/ whey & yogurt Deli turkey on Dave’s killer bread Salad w/ chicken Fish, fish, fish Barilla protein pasta (rarely eat pasta but when I do) Oikos pro yoghurt would make a great snack for a teacher. 20 G protein! Turkey jerky/turkey sticks from Trade Joes (10g) I have a Barebell protein bar every night as “dessert”. 20g keeps me full through am workout. |
Anonymous
NP. The only way I hit 100 is with a protein shake at some point (usually breakfast, but they are sweet, so sometimes dessert if I eat dinner early enough). Fairlife shakes taste great. There is one that is 26g pf protein and one that has 42g of protein. Then I make up the rest through normal meals - chicken, fish, eggs, beef, etc. https://fairlife.com/core-power/ |
Anonymous
I saw that at Costco. Is it good? I’m nervous to buy a case of them. |