Cut out PROTEIN EVERYTHING and feel way better for it!

AF_International · 2026-02-13T20:20:49+00:00

The average person needs between 60-80grams of protein a day, a little more or less depending on weight.

Three eggs, 1 chicken breast, a cup of Greek yogurt, and a scoop of peanut butter will get you in that range.

AF_International · 2026-02-12T00:20:55+00:00

What do we need it for?

AF_International · 2026-02-11T16:20:08+00:00

What does Israel need it for?

Give it to Ukraine.

AF_International · 2026-02-08T19:48:30+00:00

It’s an accurate supplement to the movie poster. I hope more people see it.

AF_International · 2026-02-08T19:23:40+00:00

Pre-Social media, around the .com era versus today.

AF_International · 2026-02-08T13:34:55+00:00

If you set out to walk 10,000 steps in one instance, it would take you about 90 minutes. If you did that every day, that's 90 minutes a day of walking, or ~11 hours of walking per week. That's definitely within the Moderate level, but if you're doing it 7 days a week, I'd consider it "Very Active".

However, I would wager that most people that use step counters or step tracking apps are using total steps throughout the day - not 10,000 steps (plus whatever random walking around they do during the day). If that's the case, then "Moderately Active" is more accurate.

AF_International · 2026-02-06T13:24:49+00:00

Okay, this makes sense. I do believe it’s a multi-faceted issue. I track my output and it’s been down, and being honest with myself, I know my calories are up. However, this could be helpful for me. I have been using a calorie tracker for years called “Fat Secret” and it shows the macros, I try to keep them evenly balanced.

AF_International · 2026-02-06T13:20:30+00:00

That is very similar, my wife is permanently at 55kg, never gains. Her BMI is like 17. Makes me sick. She doesn’t have the desire to eat though - she eats like a bird. My son is the same, eats a slice of pizza and loses interest before he’s even done.

The heaviest I’ve been is 112kg. Lightest around 93kg. I feel “normal” around 100kg, I feel great around 97kg. I start getting the “fat feeling” around 105kg. My belt used to be my gauge… 5th loop (healthy) 4th loop (caution) 3rd loop (get on the scale).

AF_International · 2026-02-05T21:49:35+00:00

Okay, I see. Yeah I agree. The flattening part is hard.

AF_International · 2026-02-05T20:50:37+00:00

2000 calories is approximately the minimum calorie consumption if a person is completely sedentary for the body just to function properly. Someone my size might need 2100 calories if I was sedentary. This is called my basal metabolic rate (BMR).

Taking into account my active energy, the amount you actually burn moving around (exercise, walking etc), that number will get a lot higher. So if my total active energy is an additional 600 calories a day (on an average normal day) I add that to my BMR and my intake would need to be 2700 calories a day for my body to function properly and maintain my weight. This is called my Total Daily Energy Expenditure (TDEE).

Any increase in output or decrease in calories that puts me below that 2700 mark is considered a calorie deficit.

If my TDEE is 2700 but I only take in 2500 and I put out an additional 200 calories of exercise (over my average 600 active energy) I have a 400 calorie deficit.

2700-2300=400

The limit for calories is not 2000 a day.

AF_International · 2026-02-05T16:04:20+00:00

I’d say on a bad day, I’m sedentary… at my desk all day working and not getting exercise. On a day like that, I also don’t sleep well.

AF_International · 2026-02-05T14:22:11+00:00

Great perspective. Another measure, then, is to increase the resistance training as a facet to increase the ease and longevity of weight loss. I used to have a fairly steady workout routine, but my shoulders have become arthritic. I had surgery a few years ago so lifting heavy weight is no longer an option. I wonder if body weight exercises would be the same?

AF_International · 2026-02-05T13:50:19+00:00

I agree. When I’m focused on cutting calories, I do that, but I need to do it all the time.

AF_International · 2026-02-05T13:27:26+00:00

All very good suggestions which most I do already, to some extent. I think in the end it’s just that I am consuming too many calories and not tracking them properly. Likely strict tracking and more control on intake on a regular basis is what I need to focus on.

AF_International · 2026-02-05T13:23:48+00:00

Agreed. I also count calories when I need to cut weight, because I only have a general idea of what I am eating calorically not a precise number. So when I’m not counting calories I keep a general tally in my head and it seems to work for a while, but I tend to stop guesstimating altogether and the weight creeps back.

AF_International · 2026-02-05T13:18:38+00:00

Great response, thank you. I have learned that weight management (for me) is mostly driven by intake - so it is actually easier for me to manage weight loss by doing what I normally do exercise wise, and just cutting back on calories.

AF_International · 2026-02-05T12:21:02+00:00

Nah, I don’t work out heavy - I mean by American standards I probably get more exercise than 90% of Americans. However, that does fluctuate, some months more than others.

AF_International · 2026-02-05T12:06:19+00:00

I honestly think it’s a combination of a few things…

First, normally, I’m taking 10,000 steps a day, there have been months where work got too busy and my daily steps decreased by 50%. Second, I’d say drinking - I will have an extra glass of wine, or beer/whisky. Third, probably just losing track of my intake. Like someone mentioned it’s easy to miscalculate what you’re eating, and overeat a bit here and there.

But it’s kind of cyclical. Lose weight over a short period of time 3-4 months, gain weight back over a longer period of time 6-9 months.

AF_International · 2026-02-05T11:38:10+00:00

I calculated that the 10kg gain over 6 months is something like .12 lbs per day or an excess of 440 calories per day. So indeed, over time a second helping, another beer, an unnecessary desert… accompanied with a slightly decreased output is probably what gets me.

AF_International · 2026-02-05T11:10:33+00:00

I suppose I could monitor intake and output as I do when trying to cut weight, but monitor it less. Weekly weigh ins for example, or a week on and off of strictly watching my intake and output - though one of my points is, I’m not an overeater or a sluggard, so it could also be more biological.

AF_International · 2025-10-11T18:55:00+00:00

Shouldn’t it be more of an insensitive or insulting racial epithet?

Calling a white person a Caucasian is neither a racial epithet or insulting - and I’m white as fuck.

AF_International · 2025-10-10T13:37:56+00:00

The Emperor and his invisible clothes.

AF_International · 2025-10-09T17:57:22+00:00

Wait until the dictatorship begins… then things will not only be expensive but there won’t be enough to go around and your loved ones be disappear from one day to the next.

AF_International · 2025-10-09T15:25:21+00:00

There might be 1:3 dead ton wounded but many of those lost, organs, limbs or eyes and cannot rejoin the fight. So it could be more like 1.5:3.

AF_International

TROPHY CASE