TheGourdLord said:

You can't outrun a bad diet. Our bodies are pretty calorically efficient and we have basically unlimited access to hyper calorie dense foods. I think you'll see more progress from cutting out sugar. Great job so far, keep it up 💪

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It is often said that abs are made in the kitchen. A caloric deficit is the only way. You may need to change radically the way you eat. Protein is key. Aim for a daily minimum of 2 grams of protein for every kilogram of your ideal body weight. If you prioritize protein it will become easier to resist the cravings for carbs and fats. Whenever you feel the cravings, eat protein first (protein shake, protein bar, grilled chicken, boiled eggs, etc). You will notice that you can control better those cravings if you eat the protein first. Walking is an underrated activity for burning calories. I wish you success in your goals. Your health is important.

WingedWatcher said:

Anyone here successfully got rid of 20-30 pounds?

Over the last 7-8 years I got really lazy and was barely doing sports or workouts. I was sitting or sleeping most of the day and I put on almost 40 pounds. I'm in my mid thirties currently and way above my BMI.

Since October one year ago I picked up the work outs again and it's been really though and not showing results proportional to the amount of efforts I've given.

I started doing just weight lifting, then added abs and running over the course of a few months.

We're now a year later and I got rid of barely 7-8 pounds. My muscle definition got better though and I think my waist mesurements too, but I haven't done any measures yet. Which I'll start soon.

I used to have not the best alimentation, but since maybe the last two months I've started cutting sugar and fats mostly. Greasy shit only one time a week at most.

One thing is that I struggle getting enough sleep hours. Most days it's 5.5 - 7 hours at max. I know I have to do something about this.

Anyone has suggestions about other ways I could get results faster? I want to avoid supplements or sketchy stuff if possible. Feel free to suggest modifications to the training regimen or alimentation.

I will post in here once a month with the progress I made, hopefully encouraging others who struggle with fitness to get back in shape too.


This is my current work out schedule

Strength/lifting ranging from 20-35 minutes / session - 5 times a week
Abs training 20 minutes / session - 3 times a week
Jump rope 10 minutes / session - 3 times a week
Morning walk 45 minutes every day

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WingedWatcher said:

Lets say you eat a burger you gotta write down : 2 slices of bread, one spoonful of mayo, 1 slice bacon etc? It just seems really tedious, but if its what I got to do to see results I'll do so.

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Pupenhause said:

Don’t use AI for this stuff, you’re gonna be spinning your wheels or even go backwards. If you’re sticking to whole, nutrient dense foods it’ll be way easier to track. Do that 5-6 days a week and then have your burger or whatever you want the other 1-2 days and don’t worry about tracking it. People tend to make this stuff way more complicated than it needs to be. And like I said before, unless you’re stepping on stage, there’s no reason to be so obsessive about it.

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Pupenhause said:

Don’t use AI for this stuff, you’re gonna be spinning your wheels or even go backwards. If you’re sticking to whole, nutrient dense foods it’ll be way easier to track. Do that 5-6 days a week and then have your burger or whatever you want the other 1-2 days and don’t worry about tracking it. People tend to make this stuff way more complicated than it needs to be. And like I said before, unless you’re stepping on stage, there’s no reason to be so obsessive about it.

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