Been trying to eat more regularly. Smaller meals in a larger meal window, rather than a large meal in a small window. Scale reads 163 today.

Started doing flexibility exercises, focusing on my hips, shoulders and lower back. I want to strengthen these muscles as much as I can.

Looking at how I can do simple body weight exercises for strength because I don’t have any weights. Gonna start small and go for just 15 mins a day, then go up from there.

Kinda slowed my roll a bit and haven’t lost any weight in the last 2 weeks. Going back at it hard again this week.

Finally down to 161 after nearly 3 weeks of no losses.

Feel like the last 6 lbs will be difficult. I’ve started keeping rough calorie counts in my head and am trying to keep it under 1700.

Got resistance bands and a pullup bar and am working out at home. I need a good routine that focuses on flexibility and strength. Don’t really care about bulking. Need to really strengthen my core and legs.

Doing squats with multiple bands for resistance gave me a pretty good workout yesterday. I did all the major muscle groups but not at a very high intensity. I am going to up the weight tomorrow and try to go for reps to failure on each exercise and do a few sets each.

I know resistance bands are kind of lame but I can get up to 150lbs of resistance which should be fine for now.

Weight: 160. Last 5 lbs being really stubborn. gaining some muscle mass should make it a little easier.

Need to up my protein intake while not also taking in a shitload of calories... any ideas? Is it just shakes?

Two scoops of protein should get you there.

So would skinless chicken breast, or nonfat cottage cheese, or tuna in water, or textured vegetable protein, or eggs and/or egg whites.

I got protein powder. I don’t like meat. I also don’t like these protein shakes with water so I guess I’ll have to just accept the calories from milk.

I fit into a shirt that hasnt fit me in years. Previously I couldn’t even get my arms through the sleeve holes. Now it is loose fitting on me. My normal shirts all feel too big now. May need to go clothing shopping soon, feels good man.

Try adding frozen fruit and blending it. Just that alone makes protein in water a lot more tolerable, even tasty. You could probably improve the taste even more by adding a packet of equal or splenda.

I also like adding frozen fruit to my shakes

Mix in the Okios triple zero yogurt, it has 30g of protein and taste great with the powder and frozen fruit.

I think that yogurt has more calories than milk.. 120. If I’m gonna have that many cals I’d just rather slam a cup of whole milk with the powder

I’ll try fruit

Looks like the yogurt is comparable macros to protein powder itself. You'd be able to use less powder per serving. Might be worth a try, albeit far more expensive than powder+water+fruit.

That’s a good point. I’ll experiment. I’m theoretically fine with milk calories, but yogurt seems more efficient from what you just said.

I either mix protein powder with 75% water and 25% 1% milk, or I mix it with oatmeal.

I mix it with Greek yogurt and milk and some fruit

I mix with 2 scoops into 12 oz of water and chug it so there's no time to worry about taste.

That used to be me but now it makes me sick so I have to drink it a bit slower with something that adds flavor. My current jam has been 50 cal of frozen fruit and a blue packet with 1.5 scoops.

159 sighting today!!!

I never thought I’d be in the 150’s again. God those last few lbs were rough. I don’t know why - I’m doing the same stuff I was before. I’m not fasting quite as hard as I was but still at least 5 days a week.

I like the resistance bands but need to commit to using them more.

See you.

Current goto shake is protein powder + bananas + orange juice.

How many calories is that? Looks like a donk shake.

The montecore speaks the light. Water, whey, and slam it. Then you have room for dessert at night.

But my girlfriend goes with frozen banana, low cal almond milk, and chocolate whey. So if you are pussy, there's that.

It's donk for weight loss, but great for taste, getting in 1 of my 5 a day, and for preworkout carbs. 220-250 cals. If I were cutting, definitely water+whey+chug.

I think there's plenty of argument nutritionally for adding ingredients to a protein shake. Just adding some blended oats or coconut oil would lower the GI which *I think* results in a higher area under the curve for protein synthesis.

That's the real donk move if you're on a cut.

I'm also on #TeamWater

Yea if I was on a desperate cut of course I’d just man up and have it with water, but I also have some wiggle room with calories most days with this IF i’m doing and if I feel like spending them on some milk so my shake goes down smoother, I’m fine w/ that because it’s beneficial to me.

I do, however, wanna avoid having milk in the house because i get thirsty in the middle of the night and a big swig of milk hits super nice. Those kind of calories are a no no. So i went with yogurt.

Had a fattie weekend. Two humongous meals saturday. Beer. Yesterday had some soup and a little bit of nachos. Back on my purpose this week. Not eating until dinner and I will have something vegan.

Unfortunately the drinking is going up again. The lbs will come back at this rate. Those are the most worthless stupid donk calories. I wanna lose these last 4 lbs more than I wanna drink.

See you.

Just do it like I do and mix the whey protein with two heaping teaspoons of instant Bustelo and 8 oz cold water. The stomach bleeding will offset the calories, which leads to quicker weight loss.