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  1. #1
    Registered User TonyT1989's Avatar
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    How I lost 30 pounds in 10 weeks

    I ate the same exact food (except for one pasta cheat meal) for 10 weeks. I am a 5'8, 30 year old male and my weight went from 230.0 pounds to 199.8 pounds.

    I started going to the gym and lifting 6 days a week starting at week 4 ( gym was closed because of COVID)
    and everyday I walked 2 miles at a very slow pace (20 min mile)

    I ate 1300 calories per day ( 140 grams protein, 22 grams fat, 125 carbs)
    I weighed all my food daily, and didn't use any cooking oil,
    My only liquids were matcha green tea and water.
    I did not consume alcohol but did consume a lot of weed, smoked a ton of cigarettes' (just being honest), and drank an ungodly amount of diet soda (I know I should stop).

    My least meal of the day was at 8pm (cottage cheese) and I would do 16:8 IF until noon and break my fast with a protein shake right after my workout.

    This is what I would eat

    12PM Meal 1: Protein Shake (one scoop whey protein)
    2 PM Meal 2: Plain Greek Yogurt with Blueberries (12) and a little bit of Cinnamon
    4 PM Meal 3: 3 eggs, 1/4 cup brown rice, 1/2 cup black beans, mushrooms, tomatoes, and onion
    6 PM Meal 4: 8oz skinless chicken breast, 1/4 cup brown rice, hot sauce and pickles
    8 PM Meal 5: 1/2 cup Cottage Cheese

    I know some people don't advise going under 1500 calories but this is quite a bit of food and I was never really starving (maybe a little on the first week).

    I am not posting this to get props and I am not saying this will work for everyone, but when I first started dieting I read a bunch of forum posts that really helped me out and so I wanted to return the favor. If you are looking to start your weight loss journey, it is a big commitment, and it will not be easy, but it will certainly be worth it in the long run.

    I did weigh myself everyday but I don't recommend you doing that because it will frustrate and irritate you. I would recommend once or twice a week max.

    My lifting split was
    M/W: Back & Biceps
    T/TH: Legs & Shoulders
    F/SU: Chest & Triceps
    S: Yoga & abs

    I don't want to scare you but I had one cheat meal ( pasta) on day 31 and it set me back 7-12 days, so I was too scared to have another cheat meal on day 61. I really have no cravings at all now and my goal is to get to 180 pounds by the end of December. So I have to lose 20 pounds in the next 10 weeks. I know these next 10 weeks will be more challenging to lose weight but I hope to do another post with the title " How I lost 50 pounds in 20 weeks".

    Please let me know if you have any questions!
    Last edited by TonyT1989; 10-18-2020 at 08:10 PM.
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  2. #2
    Registered User kauseemcee's Avatar
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    Originally Posted by TonyT1989 View Post
    I ate the same exact food (except for one pasta cheat meal) for 10 weeks. I am a 5'8, 30 year old male and my weight went from 230.0 pounds to 199.8 pounds.

    I started going to the gym and lifting 6 days a week starting at week 4 ( gym was closed because of COVID)
    and everyday I walked 2 miles at a very slow pace (20 min mile)

    I ate 1300 calories per day ( 140 grams protein, 22 grams fat, 125 carbs)
    I weighed all my food daily, and didn't use any cooking oil,
    My only liquids were matcha green tea and water.
    I did not consume alcohol but did consume a lot of weed, smoked a ton of cigarettes' (just being honest), and drank an ungodly amount of diet soda (I know I should stop).

    My least meal of the day was at 8pm (cottage cheese) and I would do 16:8 IF until noon and have break my fast with a protein shake right after my workout.

    This is what I would eat

    12PM Meal 1: Protein Shake (one scoop whey protein)
    2 PM Meal 2: Plain Greek Yogurt with Blueberries (12) and a little bit of Cinnamon
    4 PM Meal 3: 3 eggs, 1/4 cup brown rice, 1/2 cup black beans, a few mushrooms, tomatoes, and onion
    6 PM Meal 4: 8oz skinless chicken breast, 1/4 cup brown rice, hot sauce and pickles
    8 PM Meal 5: 1/2 cup Cottage Cheese

    I know some people don't advise going under 1500 calories but this is quite a bit of food and I was never really starving (maybe a little on the first week).

    I am not posting this to get props and I am not saying this will work for everyone, but when I first started dieting I read a bunch of forum posts that really helped me out and so I wanted to return the favor. If you are looking to start your weight loss journey, it is a big commitment, and it will not be easy, but it will be worth it in the long run.

    I did weigh myself everyday and I don't recommend you doing that because it will frustrate and irritate you. I would recommend once or twice a week!

    I don't want to scare you but I had one cheat meal ( pasta) on day 31 and it set me back 7-12 days, so I was too scared to have another cheat meal on day 61. I really have no cravings at all now and my goal is to get to 180 pounds by the end of December. So I have to lose 20 pounds in the next 10 weeks. I know these next 10 weeks will be more challenging to lose weight but I hope to do another post with the title " How I lost 50 pounds in 20 weeks".

    Please let me know if you have any questions!
    You were in a deficit of about 2000 calories for the most part.

    The recommended pace is to lose from 1-2 pounds per week.

    Anyhow, congrats. It certainly isn't for everyone to go at that pace but it has worked for you. Good stuff
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  3. #3
    Registered User TonyT1989's Avatar
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    Originally Posted by kauseemcee View Post
    You were in a deficit of about 2000 calories for the most part.

    The recommended pace is to lose from 1-2 pounds per week.

    Anyhow, congrats. It certainly isn't for everyone to go at that pace but it has worked for you. Good stuff
    Thank you! and I absolutely agree with you.
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  4. #4
    Registered User W.I.N.'s Avatar
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    Well you did accomplish your goal, but to be honest you should really think about your choices and whether they're worth it.

    Why are you in such a rush? This screams to me like something not sustainable and that you'll fall back to what made you overweight in the first place after you're "done". I hope I'm wrong!

    Just want to point out some stuff, it sounds to me you're venting the stress of this extreme diet on unhealthy habits, like excess weed, nicotine and diet soda(caffeine depending on choice?). Are you really only doing this for looks? Getting out of obesity is great for health risk and stuff, but I wonder if the excessive harmful habits will just tip the balance back in a bad way. Also, one pasta cheat meal will not set you back 7-12 days, specially not at such a huge deficit, you're overthinking this a bit.

    I'm not saying stop what you're doing right now, but I am saying please think through your decisions and maybe consult with a doctor to see if everything is okay with your health, because why not right?
    Last edited by W.I.N.; 10-18-2020 at 08:32 PM.
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  5. #5
    Above average Junsuiakai's Avatar
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    Good job on starting a new lifestyle.

    You have to consider how you are going to sustain this after you hit your goal. I would slow down to 1lb a week max so you can take control of your life and slowly learn how to make this a permanent change.
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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  6. #6
    Registered User TonyT1989's Avatar
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    TonyT1989 is offline
    Originally Posted by W.I.N. View Post
    Well you did accomplish your goal, but to be honest you should really think about your choices and whether they're worth it.

    Why are you in such a rush? This screams to me like something not sustainable and that you'll fall back to what made you overweight in the first place after you're "done". I hope I'm wrong!

    Just want to point out some stuff, it sounds to me you're venting the stress of this extreme diet on unhealthy habits, like excess weed, nicotine and diet soda(caffeine depending on choice?). Are you really only doing this for looks? Getting out of obesity is great for health risk and stuff, but I wonder if the excessive harmful habits will just tip the balance back in a bad way. Also, one pasta cheat meal will not set you back 7-12 days, specially not at such a huge deficit, you're overthinking this a bit.

    I'm not saying stop what you're doing right now, but I am saying please think through your decisions and maybe consult with a doctor to see if everything is okay with your health, because why not right?
    You have very valid points and I appreciate your concern. I wouldn't say that I am in a rush but rather I have found that when I set a goal I work harder to achieve it, it's almost like a challenge, and keeps me going. I like to set goals that aren't easily obtainable!

    As for the cheat meal, I weighed 4 pounds more the next day and I know all about weight fluctuation and water retention but it literally took me 10 days to lose that weight. And I way myself everyday, eat the same thing, so it really couldn't have been anything else that I can think of.

    I drank the diet soda, cigs, and weed before the diet, pretty much the same amount, so I don't t blame the diet for that. Obviously those are not healthy things and to be honest I am losing the weight just to look better. I was at 170s for years but stopped going to the gym and dieting after college. I will shift my priority to health after I reach my goal weight lol.

    Thanks for your comment, it was thought provoking.
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  7. #7
    Registered User TonyT1989's Avatar
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    Originally Posted by Junsuiakai View Post
    Good job on starting a new lifestyle.

    You have to consider how you are going to sustain this after you hit your goal. I would slow down to 1lb a week max so you can take control of your life and slowly learn how to make this a permanent change.
    Thanks!

    I plan on slowing down to 1-2 pounds a week and eventually just up my calories to maintenance when I get to my goal weight. Probably up it to 1500 calories next weeks!
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  8. #8
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    Good job.

    It's important to maintain control of your calories, your appetite can actually run away with you when you start upping your intake - the next part can actually be more tricky for a lot of people. Most dieters fall down at this stage - something like 92% put it all back on again.

    But I don't want to put a downer on this, your body will try to return to previous weight - but if you maintain control long enough and build some muscle then you can break the cycle. It seems to be a matter of time and perhaps the extra muscle tissue helps too.
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  9. #9
    Above average Junsuiakai's Avatar
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    Originally Posted by SuffolkPunch View Post
    Good job.

    It's important to maintain control of your calories, your appetite can actually run away with you when you start upping your intake - the next part can actually be more tricky for a lot of people. Most dieters fall down at this stage - something like 92% put it all back on again.

    But I don't want to put a downer on this, your body will try to return to previous weight - but if you maintain control long enough and build some muscle then you can break the cycle. It seems to be a matter of time and perhaps the extra muscle tissue helps too.
    Lol I experienced this recently so one piece of advice I can give to OP is write notes down around your house..

    For example I have it written down "no food after 6pm" because it affects my training in the morning and also it focuses me not to eat too much.

    As soon as I ended my cut my appetite was insane status... and I had a very slow and controlled cut.
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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  10. #10
    Registered User TonyT1989's Avatar
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    Thank you for your responses and you were absolutely right about this next part of the diet being tricky.

    UPDATE

    I am now at 12 weeks and now weigh 194.8 (-5 pounds)

    I have pretty much kept up the same diet (1300 calories), except for one meal I lost all control and had 2 double doubles and an order of fries but I punished myself the next day for it by doing an 8 mile hike. I was going to up my calories a little but I just kept thinking "if it aint broke don't fix it.

    The goal is to hit 180 in 8 weeks, so 14.8 pounds to go!
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  11. #11
    Above average Junsuiakai's Avatar
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    Originally Posted by TonyT1989 View Post
    Thank you for your responses and you were absolutely right about this next part of the diet being tricky.

    UPDATE

    I am now at 12 weeks and now weigh 194.8 (-5 pounds)

    I have pretty much kept up the same diet (1300 calories), except for one meal I lost all control and had 2 double doubles and an order of fries but I punished myself the next day for it by doing an 8 mile hike. I was going to up my calories a little but I just kept thinking "if it aint broke don't fix it.

    The goal is to hit 180 in 8 weeks, so 14.8 pounds to go!
    Eat lots of brown rice. That stuff keeps me satisfied for hours on end and apples.
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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  12. #12
    Registered User TonyT1989's Avatar
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    Originally Posted by Junsuiakai View Post
    Eat lots of brown rice. That stuff keeps me satisfied for hours on end and apples.
    I have been eating 1/2 cup of basmati brown rice a day, every day. I would not be able to do this diet without it. I recently started switching off between brown rice and 4oz of wheat penne pasta (i love pasta). I failed keto multiple times because I need SOME carbs.

    Thanks for the advice!
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