Staystrong, thanks for taking the time to math my caloric intake, and don’t sweat a lengthy post. Believe me when I said any input is appreciated. It’s all just helping me dial in on my diet.
So, I’m going to start measuring & counting calories aiming for 2750. I’m going to up my fat intake to about 150g daily, and I’ll wane down both slightly every month if I start stalling. The shrimp are small and 50 calories per serving so dinner was barely 200 calories and my daily is closer to 1500. I added two tablespoons of peanut butter, a cup of milk and 5 chicken wings (not fried without sauce). I also ate tuna as a snack instead, and added mayo.
I’m going to do some looking into supplementing vitamins as well, and maybe invest in some protein shakes to keep calories and protein up.
As for working out, I’ll just keep busting ass. I may even try something intense like smolov as I’ve had good results with it. On workout days I’ll eat slightly more carbs and slightly less fat, if I can manage. I plan on doing cardio in upper body days only now since it’s easier, and keep it at 10-15 minutes.
A couple more questions, since I’m just full of em. Is dairy ok on a diet like this? And what about light beer? In moderation of course. Also I’ve read about things like green tea extract to promote alpha receptor activation in stubborn fat cells, which I definitely have (minor gynecomastia and some serious love handles). Uh, whatsup with that? Seems like an easy and helpful thing to do.
Sounds good. Start at the 2750 area, see what happens over the next 2 weeks. You may have to drop or add some calories. When you start a diet you figure out, as best you can, what seems like a reasonable starting point and then you do it. If you don’t lose any weight (or even gain) over the next 2 weeks, adjust by lowering the calories. Usually 300ish calories daily are typical adjustments
Some people avoid dairy, some love it, some claim it’s horrible for you, some chug milk like water. Given your starting point and no known history of dairy issues, eat it if you want. I love yogurt, cheese, cottage cheese. I don’t eat a ton of it, but I don’t have digestion issues with it and for the average person not looking to diet down to competition level leanness it helps to eat as “normal” as possible and eat foods you enjoy as long as they fit into your calorie needs.
Light beer isn’t a great choice, but I don’t think anyone ever claims it is lol. Again, you have a long way to go to reach your goals and your goal isn’t to step on a stage in 4 months. If you want to have a couple of beers, it won’t kill your progress. I usually just count them in as calories/carbs for the day. Meaning if I plan on drinking Friday night, I’ll save like 500 calories for the night. If I have an extra drink or 2 I don’t stress out about it. If you’re only planning on drinking a few drinks 1-2 times a week, this works pretty well. If you’re planning on binge drinking or drinking most nights, I have no idea how that will work since I’ve never done it but I assume it won’t be great. Other people have difference approaches, but this has worked for me currently and in the past.
I don’t know much about green tea extract honestly, or have any personal experience with it. Others might. I’ve heard it is helpful, and it won’t hurt so use it if you’d like. If someone gave me some I would use it, I just don’t feel the need to buy it.
However, I will say don’t be so quick to say “stubborn fat cells, which I definitely have (minor gynecomastia and some serious love handles)”. If you are indeed 25-30% fat, you will have man-boobs and love handles. Everyone does! There is no person I’ve ever seen carry a significant amount of fat and NOT store a decent amount on their chest and stomach. For a lot of people, stomach is the last place to lose fat. If you get down to visible six pack leanness and still have them then maybe you do.
For working out, that sounds good. Really, any decent balanced program works. The best program is one you will enjoy doing, work hard at, and will stay consistent with.
Protein shakes are good and useful as well, not a bad idea to have some protein powder around. Same for vitamins.