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Old 03-10-2019, 03:49 PM   #1401
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Re: *OFFICIAL* LLSNL Weight Loss Thread

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Originally Posted by miamicheats View Post
Is it like drinking raw eggs (without the yolk)?

About 14 days ago, I started trying to diet and improve my exercise regime.

I was at my highest ever weight and body fat percentage. Iím hoping to drop 15-20 lbs over 3 months.

So far Iím down about 3. Hired a trainer because I know nothing about lifting and bought a package that will cover me for all 3 months. Hoping between that and climbing 2x per week will be enough.

Diet is by far the hardest part for me right now and Iíve been really half assing. Really need to get back to prepping my meals in bulk. Otherwise, I eat healthy for Sunday Monday and Tuesday and fall off the wagon by Wednesday night and undo everything.

I donít want to go back to the old method of chicken breast and veggies every meal for months.

Anyone have some good tips for mass recipes that you donít get sick of quickly?


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Diet and staying off the booze is definitely my challenge too. I go through periods of training with more or less intensity but Iím always training.

I just enjoy drinking wine and beer and eating complex carbs too much. Iíve come to terms with the fact that Iíll need to have 2 6ish weeks purges per year to clean myself up and get back into shirt off shape.

I donít have the willpower or the desire to get super lean and Iím cool with that but I need to get better at getting a better balance in the non diet periods and kicking into the diet periods when I get to 10lbs above the mark I want to be at, rather than this time, which was 20
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Old 03-12-2019, 08:59 PM   #1402
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Re: *OFFICIAL* LLSNL Weight Loss Thread

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thx guys. its amazing how critical diet is when getting through the last hump. I know I have talked about it in the chat thread...but I really like muscle egg.com - For me it now makes up 2 meals. It is really ez to make excused as Don alluded to...this one has helped me tremendously.
what's a normal day for you food wise?
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Old 03-13-2019, 12:20 AM   #1403
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Re: *OFFICIAL* LLSNL Weight Loss Thread

Training volume is ramping up with a few bigger sessions over the past 9 days. I'm also on my 2nd week of a new 5/3/1 lifting cycle which thus far hasn't affected my tri-training. Some highlights being:

7.5mile run | 1.4mile swim

45mile cycle(indoors, kill me now) | 4.5mile run

3.5mile run | 1.6mile swim

19 weeks out so i can continue to increase mileage by 10% weekly on my longer workouts and get to race distance + 20% in ~10 weeks. Then I get 7 weeks for peaking and a 2 week deload. That's the plan anyways.

Eating is getting better where I'm working on nutrition during my workouts. Which helps with the feeling that I need to supplement after workouts. I don't because I'm taking in food during my runs/rides. Doing a fairly keto-focused diet with most carbs coming from in-workout nutrition (bananas, Gatorade, block chews). Primary meals are things like:

Turkey, cheese, avo roll ups w/ cottage cheese
Eggs and sausage/bacon
Chicken, egg, and shrimp fried riced cauliflower w/ peas and carrots
Mashed cauliflower, sausage, and broccoli/green beans
Herbed riced cauliflower with tilapia and broccoli/green beans

Snacks are dark chocolate covered almonds or string cheese.
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Old 03-13-2019, 09:11 AM   #1404
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Re: *OFFICIAL* LLSNL Weight Loss Thread

Jots - that is a really tough question cuz even though I have a really simple eating pattern there is still a ton of variance. I will try

I used to have my standard shake as meal 1

it is currently this and it is now meal 2 @ 9:30 am

12 oz skim milk
1-3 tbsp natty pb (varies depending on how much fat I feel like i need)
1 cup oats
ice
2 scoops choc whey
blended

meal 1 7:30 am
is now 10 egg whites 1 banana 2 cups coffee with skim milk and splenda

Post work out shake on lift days (4 days/week)

12 0z skim milk
1/2 cup frozen berries (blue, black, rasp)
1/2 cup oats
2 scoops vanilla whey
ice
blend

pre bed 10 egg whites

In addition to the 24 oz if skim in shakes I consume between 40 and 70 addl oz of skim milk per day

lunch varies
chix, steak, fish
veggie
up to 1/2 cup potato/rice
salad (1 tbsp oil vinegar)


I used to not cap how much protein in lunch/dinner. I have been using portion control recently

dinner similar

Depending on my hunger I snack on nuts
can have an addl 10 egg whites and some natty bp if necessary

Green smoothie (this fluctuates I go on kicks where it is daily or I can stop for a while)
4 oz baby spinach
6 oz orange mango juice
ice
1/2 cup berries
1/2 granny smith apple
lemon juice

generally do one cheat meal per week
I have a sweet tooth and will have a 1/2 candy bar, brownie, etc 3-4x per week

I do not drink enuf water and have been focusing on that

I eliminated diet soda - not that big of a deal. But will consume it during cheat meal

we do have a community breakfast here and I generally pass on that but some days I will enjoy a well portioned breakfast (although it is effectively a cheat meal I do not count it as such (1-2x per week)


I like popcorn and will enjoy microwave popcorn 3x per week
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Old 03-13-2019, 08:10 PM   #1405
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Re: *OFFICIAL* LLSNL Weight Loss Thread

Shake approach is appealing to me as I've had the majority of my weight loss success from shakes as meal replacements. But I was at super low calories and I've never filled them out like skwidz. Mine were skim milk and Paleo protein powder. I'd like to give the loaded shake approach a shot.
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Old 03-13-2019, 08:24 PM   #1406
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Re: *OFFICIAL* LLSNL Weight Loss Thread

Squid, so you're having all those shakes and egg white mixes every day?
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Old 03-13-2019, 08:26 PM   #1407
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Heart Re: *OFFICIAL* LLSNL Weight Loss Thread

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Originally Posted by Donat3llo View Post
Shake approach is appealing to me as I've had the majority of my weight loss success from shakes as meal replacements. But I was at super low calories and I've never filled them out like skwidz. Mine were skim milk and Paleo protein powder. I'd like to give the loaded shake approach a shot.
Ive lost 80ish lbs 3x in my life and having a simple protein shake is the closest thing I ever got to a secret easy mode way to lose weight. 1/3 milk, 2/3 water + a scoop of whey 2 or 3 times a day. One big meal (1000 cals) of ****ty food, toss in a salad or whatever way you like to eat greens, 2 fruits and Im rollin.
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Old 03-14-2019, 11:05 AM   #1408
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Re: *OFFICIAL* LLSNL Weight Loss Thread

Feel Wrath - I drink a fair amt of my calories. I have done so for a very long time and it works for me.

I do not have a ton of experience operating at a caloric deficit, which is what I am currently doing. It is a bit of a mind phuc for me for several reasons
- My strength is low for me
- I have had to lower both volume and intensity. On shoulder day I do dumbell overhead press followed by clean and press. I am sooo gassed I can no longer do the same number of sets and need more rest
-Being hungry at bed time is a new feeling
-yesterday was not a scheduled cheat meal. But late in the day I was absolutely crazed from being carb depleted so I took one. This does happen when I lean out but that coupled with hunger is a wacky feeling.

Not sure how much leaner Im gunna go for. One thing is it takes an absolute ton more focus than it even took me 5 years ago. I think I can prolly get into the 9ish without going too crazy. But if I am not having fun I will not make what I think are silly sacrifices to attain that
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Old 03-14-2019, 04:46 PM   #1409
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Re: *OFFICIAL* LLSNL Weight Loss Thread

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Originally Posted by feel wrath View Post
Squid, so you're having all those shakes and egg white mixes every day?
2x each it appears. I'm guessing Squid never needs a laxative but/for special holidays.
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Old 03-14-2019, 05:01 PM   #1410
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Re: *OFFICIAL* LLSNL Weight Loss Thread

Quote:
Originally Posted by squid face View Post
Feel Wrath - I drink a fair amt of my calories. I have done so for a very long time and it works for me.

I do not have a ton of experience operating at a caloric deficit, which is what I am currently doing. It is a bit of a mind phuc for me for several reasons
- My strength is low for me
- I have had to lower both volume and intensity. On shoulder day I do dumbell overhead press followed by clean and press. I am sooo gassed I can no longer do the same number of sets and need more rest
-Being hungry at bed time is a new feeling
-yesterday was not a scheduled cheat meal. But late in the day I was absolutely crazed from being carb depleted so I took one. This does happen when I lean out but that coupled with hunger is a wacky feeling.

Not sure how much leaner Im gunna go for. One thing is it takes an absolute ton more focus than it even took me 5 years ago. I think I can prolly get into the 9ish without going too crazy. But if I am not having fun I will not make what I think are silly sacrifices to attain that


And then are you cycling the Tren with Deca and Winstrol or do you just keep them at low doses year round?
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Old 03-14-2019, 05:14 PM   #1411
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Re: *OFFICIAL* LLSNL Weight Loss Thread

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2x each it appears. I'm guessing Squid never needs a laxative but/for special holidays.
exceptionally regla - generally 3 dumps per day

Quote:
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And then are you cycling the Tren with Deca and Winstrol or do you just keep them at low doses year round?
dont hate me cuz im beautiful
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Old Yesterday, 03:39 PM   #1412
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*OFFICIAL* LLSNL Weight Loss Thread

Weighed in 89.3 today, so a drop of 1.1kg this week. A little slower than Iíd like but still fine

Diet has been for the most point very good. Had a few beers and some fried rice on Friday night as a cheat meal but other than that very strict.

Training has been ok. Only rowed twice. Didnít get to do my 2k this weekend as life got in the way. Did a really tough quick 500m repeat session with 3 min repeats. Goal was to do 5at sub 1.40 - did 3 at 1.39 and then fell away and did the final two at 1.42
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Old Yesterday, 04:51 PM   #1413
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Re: *OFFICIAL* LLSNL Weight Loss Thread

Those repeats sound painful
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Old Yesterday, 05:49 PM   #1414
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Re: *OFFICIAL* LLSNL Weight Loss Thread

yeah, I think it's the first time I've actually got close to my redline. First two 500s were pretty easy, going out really fast and then slowing down in the final 200 but the third 500 was a real effort to get under 1.40 and then the final two were a real grind. Really didn't want to start the last one and after it was over I had the shakes for a few mins
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