dcDogz very normal log

[dcdogz]

RIGHTTTTT! LOVE the pump from the bike... honestly no leg exercise I do gives that pump.

yea its great, but it at a good resistance as well, basically a good leg workout. browse phone watch movies, and just pedal pedal pedal.

 

[Doug 64]

yea its great, but it at a good resistance as well, basically a good leg workout. browse phone watch movies, and just pedal pedal pedal.

Shit... I meant a real bike ride brother... I hate the machine... I use it when I have to but definitely prefer the real ride...

 

[dcdogz]

Shit... I meant a real bike ride brother... I hate the machine... I use it when I have to but definitely prefer the real ride...

haha i used to ride a nice one. one day the wind was sooo fucking bad, i jsut thought yo this absolutely fucking sucks.

i got off, walked home, racked it up and never got back on lol

 

[hezzo123]

It’s literally calories in vs calories out. Find your maintenance daily calories and subtract 250 calories. Monitor your progress at the end of the week and make changes if necessary. The end. Don’t make it harder than it needs to be.

I know it is on paper.

But I will literally not be able to sleep at night, I will stare at my fucking ceiling thinking about cookies, pizza, chicken wings until I drive my self insane.
I will pace around my house counting the hours on the clock until I can eat my next meal.
Then when the next day starts I'll do it all again.

I can live like that for a short period but doing that for 6 months feels like an impossible task for me. Then I'll eventually give up in self defeat and say fuck it.

I've tried everything, even a small slow deficit.
I track every bite of food I eat, I can tell you everything I've eaten in the last 30 days.
more cardio you say and up calories? Tried that too, I'll just be more hungry then normal after the cardio.

I've done Intermittent fasting, keto, paleo, whatever you can think of I'm sure I've tried it.

Maybe my brain and ghrelin response is just fucked somehow.

If you have any tips I'm all ears, pretty much don't know what else to do at this point.

Sorry for the wall of unrelated text in your log @dcdogz

 

[dcdogz]

I know it is on paper.

But I will literally not be able to sleep at night, I will stare at my fucking ceiling thinking about cookies, pizza, chicken wings until I drive my self insane.
I will pace around my house counting the hours on the clock until I can eat my next meal.
Then when the next day starts I'll do it all again.

I can live like that for a short period but doing that for 6 months feels like an impossible task for me. Then I'll eventually give up in self defeat and say fuck it.

I've tried everything, even a small slow deficit.
I track every bite of food I eat, I can tell you everything I've eaten in the last 30 days.
more cardio you say and up calories? Tried that too, I'll just be more hungry then normal after the cardio.

I've done Intermittent fasting, keto, paleo, whatever you can think of I'm sure I've tried it.

Maybe my brain and ghrelin response is just fucked somehow.

If you have any tips I'm all ears, pretty much don't know what else to do at this point.

Sorry for the wall of unrelated text in your log @dcdogz

i had this problem, what helped was saving about 600 cals to eat around 8 830 9 so i dont go to bed hungry.

biggest thing to is learn to volume eat. eating ALOT of food, but not super calorie dense.

Try egg whites and chicken breast seriously. 1lb of chicken breast is 748 calories. do you really think you could eat 4lbs of chicken breast in one day? 3k cals? theres no fucking way bro lol.

 

[hezzo123]

i had this problem, what helped was saving about 600 cals to eat around 8 830 9 so i dont go to bed hungry.

biggest thing to is learn to volume eat. eating ALOT of food, but not super calorie dense.

Try egg whites and chicken breast seriously. 1lb of chicken breast is 748 calories. do you really think you could eat 4lbs of chicken breast in one day? 3k cals? theres no fucking way bro lol.

Were you eating pretty much the same meals every day?

I feel like if I could find like a perfect days meals that satisfy everything that I could eat at the same times everyday maybe I’ll have greater success.

It’s a slippery slope, one day I’ll eat 30 minutes earlier than the next day 30 minutes earlier, or 100 calories extra for lunch.


Next thing I know I have zero calories to keep me satiated before bed and I’m crushing a box of crumble cookies.

 

[JC33]

i had this problem, what helped was saving about 600 cals to eat around 8 830 9 so i dont go to bed hungry.

biggest thing to is learn to volume eat. eating ALOT of food, but not super calorie dense.

Try egg whites and chicken breast seriously. 1lb of chicken breast is 748 calories. do you really think you could eat 4lbs of chicken breast in one day? 3k cals? theres no fucking way bro lol.

I’m a huge van of volume eating. Saw some shit about it on Reddit like 4 years back and when you look at some of the 5-600 calorie plates you can make its insane. Lean meat and a shit ton of vegetables you can easily eat like 1.5lbs of food for 600 calories or less

 

[dcdogz]

Were you eating pretty much the same meals every day?

I feel like if I could find like a perfect days meals that satisfy everything that I could eat at the same times everyday maybe I’ll have greater success.

It’s a slippery slope, one day I’ll eat 30 minutes earlier than the next day 30 minutes earlier, or 100 calories extra for lunch.


Next thing I know I have zero calories to keep me satiated before bed and I’m crushing a box of crumble cookies.

yes sir. every fucking day just about.
its 10times easier this way.
whats your calorie goal / tdee?
give me your height weight and activity level i cant put something together for you

 

[dcdogz]

I’m a huge van of volume eating. Saw some shit about it on Reddit like 4 years back and when you look at some of the 5-600 calorie plates you can make its insane. Lean meat and a shit ton of vegetables you can easily eat like 1.5lbs of food for 600 calories or less

yep. egg whites and chicken breast shrimp are GOATED. after that a little rice and some veggies and good lord, theres just no fucking way you can stuff over 2500 calories of LEGIT clean foods.
Im gonna try to bulk the same way, keep fat under 70, carbs 400 and protein 300. its gonna be pain!

 

[JC33]

yep. egg whites and chicken breast shrimp are GOATED. after that a little rice and some veggies and good lord, theres just no fucking way you can stuff over 2500 calories of LEGIT clean foods.
Im gonna try to bulk the same way, keep fat under 70, carbs 400 and protein 300. its gonna be pain!

Kebabs are a good example. With no added fats you can easily eat 4-6 depending on the meat you use

 

[hezzo123]

I’m a huge van of volume eating. Saw some shit about it on Reddit like 4 years back and when you look at some of the 5-600 calorie plates you can make its insane. Lean meat and a shit ton of vegetables you can easily eat like 1.5lbs of food for 600 calories or less

I try to eat less calorically dense foods but have never solely focused on maximizing volume in everything I eat.

yes sir. every fucking day just about.
its 10times easier this way.
whats your calorie goal / tdee?
give me your height weight and activity level i cant put something together for you

I'm pretty sure my TDEE is about 2300.
I'm 5'11, 31 years old, sitting at 200lbs which is what I usually hover around.

I want to get down to 170lbs


Thanks fellas, fucking desperate here. One life goal I've never been able to achieve, just seems like a formula I've never been able to figure out.

Edit: forgot to mention, for some reason if my fats are too low like under 70g I start getting insomnia, no idea why.

 

[hezzo123]

Kebabs are a good example. With no added fats you can easily eat 4-6 depending on the meat you use

perfect, got some of those in the freezer lol Aldis special.

 

[dcdogz]

I try to eat less calorically dense foods but have never solely focused on maximizing volume in everything I eat.


I'm pretty sure my TDEE is about 2300.
I'm 5'11, 31 years old, sitting at 200lbs which is what I usually hover around.

I want to get down to 170lbs


Thanks fellas, fucking desperate here. One life goal I've never been able to achieve, just seems like a formula I've never been able to figure out.

Edit: forgot to mention, for some reason if my fats are too low like under 70g I start getting insomnia, no idea why.

These macronutrient values reflect your cutting calories of 2,421 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,921 calories per day.

so you were eating way to little thats why youre starving.






quickly something i put together. this is easily sustainable every day.

you can swap out proteins here, or carbs even, rice -> sweet potato, chicken breast - > fish - > ground turkey

try this for a couple of days, its an enormous amount of food. the lunch you split into 2. so 4 meals. total. or you can split it further for 5 meal.s

 

[hezzo123]

Are you sure my maintenance is that high? I have a pretty sedentary work from home job.

 

[dcdogz]

Are you sure my maintenance is that high? I have a pretty sedentary work from home job.

try it for a couple of weeks and track the scale if it doesnt move, drop cals 200. i have a desk job as well.

 

[dcdogz]

Are you sure my maintenance is that high? I have a pretty sedentary work from home job.

i find it hard to believe youre gonna bulk on 2500. theres just no way.
thems female calories.

 

[hezzo123]

That would be interesting if that was the case... didn't consider I was eating too little. I'll run that exactly as is starting tomorrow. I'll keep you posted, appreciate the help!

Should I add walking or cardio while testing this or nah?
I'm still hitting PPL 6 day split.

 

[dcdogz]

That would be interesting if that was the case... didn't consider I was eating too little. I'll run that exactly as is starting tomorrow. I'll keep you posted, appreciate the help!

Should I add walking or cardio while testing this or nah?
I'm still hitting PPL 6 day split.

yes after every lift sessions except legs. do 30 min stairmaster or bike or walking.

 

[dcdogz]

That would be interesting if that was the case... didn't consider I was eating too little. I'll run that exactly as is starting tomorrow. I'll keep you posted, appreciate the help!

Should I add walking or cardio while testing this or nah?
I'm still hitting PPL 6 day split.

another good healthy snack I love is 1 cup of plain greek yogurt, 2 splendas and scoop of whey protein. itll put you at 2750 cals if you add it in without changing anything but youd still be about 200 under your maintenance give or take. and its like 45 grams of protein and like 10 carbs so youd be hitting over 300 protein easily.

honeslty when you weigh out that 400 gram chicken breast youll be surprised how much volume it is.

 

[Meetketchup]

@hezzo123 You have to find your daily maintenance calories before doing anything. If you don't know, how do you know if you're even in a deficit? Nobody is defying the laws of thermodynamics. You eat consistently under maintenance and you lose weight.

How to find it? You take your best guess at what your daily maintenance is and stick to it for 4-7 days hitting that calorie intake. You weigh in each day and see what your weight does over the course of that time. If it stays the same...you are eating at maintenance. If you lose weight you're under maintenance and bice versa. Once you know what that is losing weight is simple science and willpower. I can't help you on the willpower part, but that's how it's done. You don't have to eat the same foods and all that nonsense. If hunger is an issue eat HIGH volume low calorie foods.

Sorry to hijack my mans thread, but drives me crazy when people say they've tried everything and don't even know if or how much of a deficit they are in. Not specifically targeting you, please know that. I respect you are wanting information. Props.

 

[dcdogz]

@hezzo123 You have to find your daily maintenance calories before doing anything. If you don't know, how do you know if you're even in a deficit? Nobody is defying the laws of thermodynamics. You eat consistently under maintenance and you lose weight.

How to find it? You take your best guess at what your daily maintenance is and stick to it for 4-7 days hitting that calorie intake. You weigh in each day and see what your weight does over the course of that time. If it stays the same...you are eating at maintenance. If you lose weight you're under maintenance and bice versa. Once you know what that is losing weight is simple science and willpower. I can't help you on the willpower part, but that's how it's done. You don't have to eat the same foods and all that nonsense.

Sorry to hijack my mans thread, but drives me crazy when people say they've tried everything and don't even know if or how much of a deficit they are in.

yep. i find it easier as a former fat guy to keep it all the same so i dont have to think about the next meal. that was my issue always as well.

 

[Meetketchup]

yep. i find it easier as a former fat guy to keep it all the same so i dont have to think about the next meal. that was my issue always as well.

Absolutely nothing wrong with that, but it's much easier to stay on track/diet with lots of food options to stop cravings. People eating chicken, rice and broccoli all day don't have to.

 

[dcdogz]

Absolutely nothing wrong with that, but it's much easier to stay on track/diet with lots of food options to stop cravings.

yea now i can do that. since i track relentlessly and developed good habits. now i can swap things out willy nilly and plan differently. i do keep it roughly the same, like my breakfast is always the same every day. I just find that very filling and satisfying.

now i dont completely fall off the wagon if i eat a candy or whatever. I built up strong willpower over time.

i plan wayy ahead holidays etc to make it all fit my macros.

when i first started the food demon was strong, now its just a whisper and I can shut him up.

 

[hezzo123]

@hezzo123 You have to find your daily maintenance calories before doing anything. If you don't know, how do you know if you're even in a deficit? Nobody is defying the laws of thermodynamics. You eat consistently under maintenance and you lose weight.

How to find it? You take your best guess at what your daily maintenance is and stick to it for 4-7 days hitting that calorie intake. You weigh in each day and see what your weight does over the course of that time. If it stays the same...you are eating at maintenance. If you lose weight you're under maintenance and bice versa. Once you know what that is losing weight is simple science and willpower. I can't help you on the willpower part, but that's how it's done. You don't have to eat the same foods and all that nonsense. If hunger is an issue eat HIGH volume low calorie foods.

Sorry to hijack my mans thread, but drives me crazy when people say they've tried everything and don't even know if or how much of a deficit they are in. Not specifically targeting you, please know that. I respect you are wanting information. Props.

I just thought I did know, any online calculator I’ve ever used has always put my TDEE at 2300

Never wanted to start above that cause I thought I’d be tipping the scale the other way.

Never been able to stick to a cut enough to actually prove that.

 

[Doug 64]

I’m a huge van of volume eating. Saw some shit about it on Reddit like 4 years back and when you look at some of the 5-600 calorie plates you can make its insane. Lean meat and a shit ton of vegetables you can easily eat like 1.5lbs of food for 600 calories or less

It's true though... I drive my old lady crazy eating a bowl full of peas or corn or just huge volumes of salad... im also not on cut so a large volume will be rice.

 

[hezzo123]

@dcdogz I finished the first day of that meal plan you gave me exactly and I wanna vomit haha. I guess I thought I was eating clean this whole time but wasn’t. This is so much volume, I could hardly finish it.
Big difference dude. I really hope I can cut on these numbers because it will be way easier at this rate.

 

[dcdogz]

@dcdogz I finished the first day of that meal plan you gave me exactly and I wanna vomit haha. I guess I thought I was eating clean this whole time but wasn’t. This is so much volume, I could hardly finish it.
Big difference dude. I really hope I can cut on these numbers because it will be way easier at this rate.

View attachment 139837

Nice man good to hear 2300 is perfect.

 

[Jbswole40]

i had this problem, what helped was saving about 600 cals to eat around 8 830 9 so i dont go to bed hungry.

biggest thing to is learn to volume eat. eating ALOT of food, but not super calorie dense.

Try egg whites and chicken breast seriously. 1lb of chicken breast is 748 calories. do you really think you could eat 4lbs of chicken breast in one day? 3k cals? theres no fucking way bro lol.

Not fun..3lb..gets old quick

 

[dcdogz]

Not fun..3lb..gets old quick

I've been at it for a minute. I personally don't mind at all. At least not yet.

I'll switch to fish or ground beef for a minute then good to go again.

Walmart sells their rotisserie chickens breast shredded already. They have like 2/3 versions and I'll swap between those.

 

[dcdogz]

Did a little practice cut sweat

Good lord

192.4 > 188.6 lol

30 min light cardio bike