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I had a couple years of lifting behind me, but stopped going seriously maybe 1.5-2 years ago after injuring my wrist. Since then my diet has been complete garbage and I'm basically starting from scratch again.
My immediate goals are to drop fat to a rough 10-12% bf percentage by cleaning up my diet and starting back in the gym, hopefully getting some newbie strength gains.
At this point I'll be pretty damn skinny, and will add in calories to my diet and focus on size and strength gains.
For diet, my immediate plan is to follow something along the lines the GLL fat loss diet, and cut out virtually all carbs and sugars, which I currently eat a lot of.
My meal plans look something like this currently:
Breakfast - 6-8 egg scramble/omelette, coffee
Lunch - chicken breast stir fry w veges (make in bulk)
Dinner - various. I'm considering various mince patties, fish, or more chicken, and veges
Snack - protein shake
fats coming from cooking with butter/oil and eggs, protein from meat/eggs/powder
Just clean, low carb.
Lifting: upper lower split 4x a week, first thing in the morning. This was a program I used and liked in the past. I'm undecided on cardio, fasted morning cardio too?
Two days of eating clean now, did 30 mins cardio Sunday and lower body +15 mins cardio Monday. Felt pretty nauseous after lower body, but not after cardio, lets hope it passes
Bought a bunch of clean food.
Need to weigh myself and take starting pics. I don't want to because I don't look good now.
But gym 4 days as planned, plus some light exercise 2 more. Winning.
Feels good to be lifting again.
I severely underestimated how difficult it'd be to follow the GLL fat loss diet. I'm T1 diabetic, so I change my insulin doses to match what I eat. My insulin use has dropped massively, but dropping the carbs also caused a lot of low blood sugars which I need to eat carbs/sugar to fix, it's been hard to get stable.
It definitely hasn't been zero carb but way lower than usual, and I've eating nearly all clean this past week.
General plan is to carry on as is, not zero carb but low and see if weight starts dropping. If not I'll get strict on calorie counting.
Diet has been 90% clean. Not counting calories, and not zero carb but way lower than before.
Main foods: eggs, chicken, olive oil, protein powder, milk, veges, bread, butter, cheese, fruit, other meats.
I aim to wait as long as possible to eat, then eat a big(ish) meal of real foods, or a protein shake.
Insulin use for diabetes has dropped 21% of one type. The other varies, but is less. Noticeable increase in insulin sensitivity.
Have settled into a gym routine, and am focusing on getting my lifts up. Not much cardio.
Weight is holding steady, but I could swear I've lost some. 165 lbs. I think once I hit 150 lbs I'll be pretty lean and can start gaining weight slowly.
In a week I move to a new city and start a new job. That is priority #1, lots of stuff to organize. Once I'm settled in there I can get strict with meal planning and accurately counting calories. I'll need to meal prep, won't have much time to cook daily. I don't know how to meal prep, but I'll figure it out.
Doctor's diagnosis: don't worry about it.
My diagnosis: coupled with my fatigue and depression, sure sounds like it could be hypothyroidism to me. Or at least a thyroid that isn't functionally optimally.
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I didn't think that your exercise and diet advice would have girls checking me out. It did.
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Kratom is next!
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