The Thunder run

[Aude_Aliquid_Dignu]

45 years old, 6’4”, 350 pounds

Not gonna give a sob story as to how I got to this weight. Bottom line is you don’t find 300 pounders in the nursing homes. I’m here to change my fate at all costs. I wanna lose 100 pounds and I’ll do whatever it takes to make it happened.

Whatever you do, it needs to be absolutely sustainable.
It needs to be a lifestyle change and not a program, or drugs, or diet.

 

[Thunder]

I want to get down to 300 and then see if I need or want to lose more
I’ll be 48 next month

 

[Thunder]

Thanks for your response brotha, I appreciate it. Only question I have right now is about zone 2 cardio. Would hiit fall under that?

 

[Poppy]

Oh shoot…you ain’t no youngster.

Good on you for taking care of yourself. Health first.

 

[Dirtnasty]

Good solid number to strive for assess from there

 

[Aude_Aliquid_Dignu]

Yes, it is based on your heart rate.

 

[JLee]

Congrats on the weight so far! Will definitely be following.

 

[Poppy]

Following

 

[Aude_Aliquid_Dignu]

When was the last time you had a full blood panel done?

 

[Thunder]

Like a year and a half, maybe 2 years ago.
Everything was golden except my test. Was just below 200.
I’m scheduled to meet with an endo here mid November. Since I’m gonna use this as a log I’ll post the results here.
I’m definitely over due though
Going to check out this new gym today here in town called rts barbell. It has all the elements I need and am looking for.
I’m gonna post my diet here in a few if you’d give it a look I’d appreciate it brotha.

 

[Thunder]

 

[John]

Protein seems high,but maybe not for you personally,it’s still under 1.5 grams per your body weight.

 

[John]

How’s your BP?

 

[Thunder]

I need to have the wife take it but a month ago it was
120/76 which is amazing for a man my size.

 

[John]

Well that’s good

 

[Aude_Aliquid_Dignu]

I am no Macro expert (or expert on anything):
Protein = Target body weight
Carb = Target body weight
Calories = -10% of total daily expenditure for losing weight slow and steady

• I would guess you would want to revisit this after you get your workout program solidified.
• Your protein seems high, and carbs seem low.
• White rice instead of brown rice if you can
• I would split your meal #1 into two servings if possible an hour apart
• Apple watches are great for figuring out and tracking total active and resting energy (calories) as well as heart rate and zone training.

I am 6’ 1" 210 and macros look like this currently for reference:

NUTRITION - DAILY	Daily Calories	Daily Protein Grams	Daily Carbs	Daily Fat	Fiber
Mini Protein Shake (am)	139	10	12	4	1
Coffee w/ soy milk x4	160	10	4	-	-
Breakfast - Eggs	264	22	10	4	1
Breakfast - Cold Oats	461	25	60	9	7.5
Pre/Post Workout Smoothie	369	40	51	5	13
Lunch - Monster Mash	518	49	28	21	2.5
protein bar	180	20	23	6	3
Dinner (Guessing Here)	500	30	26	15	3
Beer (3 ultra)	158	1	7.25	-	-
Total	2,749	207	221.25	64	31

 

[JLee]

I agree with @Aude_Aliquid_Dignu . I would trade some of that protein for carbs and fats. Might make your diet slightly more enjoyable IMO

 

[Thunder]

It definitely makes perfect sense. Those numbers were good at the start but considering the weight loss the macros should adjust accordingly. I can’t thank you guys enough for your input on this.

 

[Thunder]

The more I think about it the more I’m leaning towards hiring a coach……

 

[Jonny]

You lost 100 fucking pounds really you should be giving people advise how to do it! If you’re trying to lose more I don’t see why you wouldn’t keep doing what worked. Don’t fix something that isn’t broken.