Introduction

[Prodigy]

Hello all, my name is Scott. I have always been a guy who carried fat easily and displaced it somewhat decently.

October of 2023, I started to train harder than ever because I was at an all time high of 280 pounds at 5’ 11. Today I am around where I was in high school. In 1 year I hover around 220-225. But I have lost tons of fat, and have put on a good bit of muscle.

Looking for any advice anyone would be willing to give for me to achieve my dream physique! attached are my 1 year progress pictures.

 

[CJ]

Welcome to the Underground

Eat in a moderate calorie deficit with adequate protein, mostly quality meats and veggies for awhile, train intelligently, be moderately active, and you'll drop fat fairly quickly.

No offense, you still have a lot of excess fat.

 

[chandy]

Welcome to ugbb a lot of good advice and knowledge here

 

[Prodigy]

Welcome to the Underground

Eat in a moderate calorie deficit with adequate protein, mostly quality meats and veggies for awhile, train intelligently, be moderately active, and you'll drop fat fairly quickly.

No offense, you still have a lot of excess

Welcome to the Underground

Eat in a moderate calorie deficit with adequate protein, mostly quality meats and veggies for awhile, train intelligently, be moderately active, and you'll drop fat fairly quickly.

No offense, you still have a lot of excess fat.

Absolutely have a lot of excess fat and a very long way to go!

Problem I currently have is, money has gotten really tight having 3 children and work related complications.

Do you happen to have any diet plans on the low or cheap that I could follow?

 

[CJ]

Absolutely have a lot of excess fat and a very long way to go!

Problem I currently have is, money has gotten really tight having 3 children and work related complications.

Do you happen to have any diet plans on the low or cheap that I could follow?

Chicken breast and frozen veggies. Can't get much cheaper than that.

 

[Prodigy]

Chicken breast and frozen veggies. Can't get much cheaper than that.

I’ve been hovering around 2000-2500 calories a day, but seem to have hit a plateau. Obviously I can do much more with workouts and dietary choices.

I haven’t been 100% devoted and strict on myself and I hate that. I have been beating myself up over it daily. Trying to find ways to do more and be more productive, etc.

I do not have a gym or a membership, i have a barbell with 100 pounds of weights, I’m kind of limited to what all I can do. But looking for great insight into options with what I have.

 

[CJ]

I haven’t been 100% devoted...

Fix this.

 

[CJ]

Weight loss is a math equation, calories in vs calories out, use more energy than you eat so your body dips into bodyfat stores to fill the energy balance gap. It's truly that simple.

To retain muscle during weight loss, you perform resistance training and eat adequate protein.

 

[Prodigy]

Fix this.

Agree. It’s all about devotion and being 100. Thank you for your help. Sometimes having that extra nudge to push is what is needed. I’m going to look into some barbell stuff I can do for whole body etc.

Also cardio is a huge factor too. Going to look at pricing out chicken and veggies for a few weeks, and see what I can get figured out!

 

[CJ]

Agree. It’s all about devotion and being 100. Thank you for your help. Sometimes having that extra nudge to push is what is needed. I’m going to look into some barbell stuff I can do for whole body etc.

Doesn't have to be complicated. Simple, basic exercises.

Also cardio is a huge factor too. Going to look at pricing out chicken and veggies for a few weeks, and see what I can get figured out!

You can eat 4 quality meals for about $10 total, closer to $6 if you stock up when they're on sale.

 

[Prodigy]

Doesn't have to be complicated. Simple, basic exercises.

You can eat 4 quality meals for about $10 total, closer to $6 if you stock up when they're on sale.

Thank you CJ for explaining and helping me with this. I’m going to keep on keeping on, and start back on a strict diet and exercise routine.

Any further tips I should take into consideration? Hypertrophy over heavy, or vise versa

 

[CJ]

Thank you CJ for explaining and helping me with this. I’m going to keep on keeping on, and start back on a strict diet and exercise routine.

Any further tips I should take into consideration? Hypertrophy over heavy, or vise versa

Consistency over time. That's the secret.

 

[Prodigy]

Weight loss is a math equation, calories in vs calories out, use more energy than you eat so your body dips into bodyfat stores to fill the energy balance gap. It's truly that simple.

To retain muscle during weight loss, you perform resistance training and eat adequate protein.

Is there a set calorie deficit I should be following?

 

[CJ]

Is there a set calorie deficit I should be following?

Whatever you can adhere to and be consistent, without falling off the wagon.

 

[Prodigy]

Whatever you can adhere to and be consistent, without falling off the wagon.

So theoretically, as long as I’m burning more than consuming rather that be 100 or 500 I’m still making progress in the direction I need to burn the fat I’m seeking to lose? I’ve tried to stay on same deficit since beginning but find I jump on and off of it too frequently.

I started it too aggressive in 2023, with a total of 1250-1500 consumed a day, which burned me out hellaciously quick. Lost lots of muscle with fat, but also developed some loose skin.

Really trying to lose that stubborn belly, back, and love handle fat. Ya know, the hardest crap to lose.

 

[CJ]

So theoretically, as long as I’m burning more than consuming rather that be 100 or 500 I’m still making progress in the direction I need to burn the fat I’m seeking to lose? I’ve tried to stay on same deficit since beginning but find I jump on and off of it too frequently.

Yes, but 100 poses the risk of being so small, you're trying to thread a needle on the dark. Remember, Cals In vs Cals Out is a double sided equation. You have no idea exactly how many Cals you're burning each day, you may think you're in a 100 calorie deficit, but in actuality you're in a surplus.

And even if you nailed the 100 calorie deficit, the weight loss would be painfully slow, and very hard to track because your hydration level would mask the changes.

I started it too aggressive in 2023, with a total of 1250-1500 consumed a day, which burned me out hellaciously quick. Lost lots of muscle with fat, but also developed some loose skin.

Consistency over time. Nothing that'll burn you out.

Really trying to lose that stubborn belly, back, and love handle fat. Ya know, the hardest crap to lose.

Consistency over time.

 

[chandy]

Might not be the best place for it. But since we are on the topic of losing weight.

I do a lot of meal prep. I keep it simple with eggs, rice, (either turkey, chicken, beef) just to mix it up. And some easy veggies on the side

I know a bunch of people generally do the same, more or less. And im sure people get burnt out. So

What's some sauces yall have used for something similar that are lower calorie. But to just jazz it up every now and then Might be something worth him trying

Consistency is always key. Having a broad span of sauces can really help.

 

[CJ]

Might not be the best place for it. But since we are on the topic of losing weight.

I do a lot of meal prep. I keep it simple with eggs, rice, (either turkey, chicken, beef) just to mix it up. And some easy veggies on the side

I know a bunch of people generally do the same, more or less. And im sure people get burnt out. So

What's some sauces yall have used for something similar that are lower calorie. But to just jazz it up every now and then Might be something worth him trying

Consistency is always key. Having a broad span of sauces can really help.

... In moderation.

 

[Prodigy]

Might not be the best place for it. But since we are on the topic of losing weight.

I do a lot of meal prep. I keep it simple with eggs, rice, (either turkey, chicken, beef) just to mix it up. And some easy veggies on the side

I know a bunch of people generally do the same, more or less. And im sure people get burnt out. So

What's some sauces yall have used for something similar that are lower calorie. But to just jazz it up every now and then Might be something worth him trying

Consistency is always key. Having a broad span of sauces can really help.

Yea I did the chicken and rice thing, but was portioning it out so thinly that maybe that’s why I was burnt from it?

I was doing, 3 eggs and a banana for breakfast. 6 oz chicken breast w 100 g jasmine rice for lunch. Dinner was 8 oz breast 100 g jasmine. And would occasionally snack on rice cakes.

But like I stated that burned me out quick, and maybe it’s a mental thing for me. I was dedicated and it worked great for months then nothing. Was referred to this site due to the knowledge and atmosphere. So here I am trying to get better!

 

[CJ]

Yea I did the chicken and rice thing, but was portioning it out so thinly that maybe that’s why I was burnt from it?

I was doing, 3 eggs and a banana for breakfast. 6 oz chicken breast w 100 g jasmine rice for lunch. Dinner was 8 oz breast 100 g jasmine. And would occasionally snack on rice cakes.

But like I stated that burned me out quick, and maybe it’s a mental thing for me. I was dedicated and it worked great for months then nothing. Was referred to this site due to the knowledge and atmosphere. So here I am trying to get better!

Lack of nutrients can cause diet fatigue and/or hunger. Your body needs NUTRITION, not just carbs, proteins, and fats.

Eat your goddam veggies!!!