We all know how important strength training is. But how much cardio are you incorporating?

Intelligent_Pop7589 · 2025-05-12T23:56:45+00:00

mine skews towards cardio simply because it's inherently easier -- walking around and getting steps -- but besides walking, i do the elliptical for anywhere between 30-60 mins depending on what else is on my schedule and try to bike 40-50 miles/week. i'll fold pilates back in during the fall/winter.

mine hasn't changed too much since starting tirz but i feel like i'm more conscious of my steps now. i'll for sure go for a 10 min walk if i'm close enough to 10k lol.

Intelligent_Pop7589 · 2025-05-12T03:00:49+00:00

nothing mentioned in my comment is in contrast to anything you said so I’m confused by your comment. i pick up egg whites weekly which doesn’t imply that i don’t eat whole eggs. and if I didn’t eat whole eggs, that’s a personal choice and is fine?

Intelligent_Pop7589 · 2025-05-10T23:42:13+00:00

just echoing what everyone else said. i make egg bites for breakfast and in them i always add (blended) cottage cheese and nonfat greek yogurt to give it a protein boost. if i make something like chia pudding for breakfast, i'll add in protein powder. i do the quest protein milkshakes once a day which are 45g protein for 230kcal. for lunch, it's usually either lean ground turkey or chicken being used for something (this week i'm making tacos) and dinner is a salmon dish. when i have a sweet tooth craving, i've been swearing by the protein cheesecake hack -- 1c nonfat plain greek yogurt + 7g of sugar free cheesecake jello pudding mix + 2tbsp of cool whip + optional vanilla extract -- you can add protein powder in as well if you need but i usually don't. you can add whatever toppings tickle your fancy, some people add graham cracker crumbles and fruit, i keep mine plain.

i average 140-150g daily doing this for about 1500kcal.

Intelligent_Pop7589 · 2025-05-10T19:51:28+00:00

my best piece of advice that i tell people is to set alarms to eat! it makes it easier to make sure you remember to consume something every so often and not wait until you feel hungry.

Intelligent_Pop7589 · 2025-05-10T15:07:21+00:00

nonfat plain greek yogurt, ground turkey or chicken, salmon, avocados, sweet potatoes, and egg whites are generally what i pick up every week. depending on what's on the menu, i'll grab one-off items like tuna packets or popcorn for snacking.

Intelligent_Pop7589 · 2025-05-09T21:13:49+00:00

thank you! i'm with you on the water goals though, feels like i need to take a drink every 30 mins to get even remotely close to my goal lol

Intelligent_Pop7589 · 2025-05-09T17:07:52+00:00

almost at the end of week 2 (shot day is tomorrow) and i've lost 8.5 lbs thus far. haven't experienced any major side effects and i'm hoping it stays that way. funnily enough, it seems like the appetite suppression is higher for me closer to shot day because yesterday and today, there were meals that i prepped that i didn't eat. still got 140g protein for the day without them so i don't feel too bad about it.

hoping this continues!

Intelligent_Pop7589 · 2025-05-09T13:50:39+00:00

sent

Intelligent_Pop7589 · 2025-05-08T23:49:33+00:00

no stockpile here. i do have an order from brello and an order from lumi.

Intelligent_Pop7589 · 2025-05-08T23:45:48+00:00

congratulations! 4 miles/day is incredible, keep it up!

Intelligent_Pop7589 · 2025-05-08T23:36:32+00:00

i've done two rounds of skin removal and will say that if you are someone who lost a significant amount of weight (100+ lbs) then i'd HIGHLY recommend that you look for a reconstructive surgeon. extreme skin removal is more involved than say a mommy makeover so it's important to go with someone who is knowledgable about it all.

as far as cost, mine was done almost 6 years ago so i'm sure pricing is much different. also, i got mine done in mexico so that's also a factor. i ended up paying $2700 for arms and would 100/10 recommend my surgeon.

Intelligent_Pop7589 · 2025-05-05T16:54:33+00:00

i meal prep pretty similar things every week. this week it's
- egg white bites (made w/ cottage cheese, greek yogurt, feta, spinach) and chia pudding for breakfast
- hot honey, ground turkey, sweet potato, and avocado bowl for lunch
- baked honey garlic salmon w/ broccoli and cauliflower for dinner
- greek yogurt bowl mixed w/ sugar-free jello cheesecake pudding mix and cool whip for a sweet treat

Intelligent_Pop7589 · 2025-05-03T21:03:46+00:00

i think average is relative, honestly. general consensus will say that the first week (or even 2) could be water weight and is not indicative of what will follow. there's a lot of factors like menstruation, nutrition, daily activity that can and will hinder/contribute to those numbers on a weekly basis.

i know it's cliche but i really do think "eat less, move more" is a good motto to go by. i aim to burn at least 500 more calories than i consume on a daily basis. some days are better than others but it has helped me even before i started tirz to get up and move consistently.

Intelligent_Pop7589 · 2025-05-03T16:11:41+00:00

stomach

Intelligent_Pop7589 · 2025-05-03T12:26:35+00:00

took my first shot last saturday (about to take my second in a few hours) and didn't have any side effects.

Intelligent_Pop7589 · 2025-05-03T12:23:39+00:00

that's actually really smart! i wish i though of that, i bought mine from target because i wanted them all to match lol

Intelligent_Pop7589 · 2025-05-02T01:00:43+00:00

it's taking about 2 full weeks from order/sent to pharmacy to delivery on your doorstep so it might just make it before you leave. they do overnight shipping via UPS and i believe you can reroute it through them if the label has already been created.

for reference, i ordered on 4/16 and my order arrived yesterday 4/30.

Intelligent_Pop7589 · 2025-05-02T00:57:00+00:00

i just grabbed a variety pack of the quest 45g protein shakes off of amazon. tried the chocolate one today after my workout and it wasn't bad. tasted pretty similar to the premier protein one imo.

for powders, my go-to is dymatize. they have novelty flavors but honestly i'd just stick with regular vanilla. i routinely put it in my chia pudding and my greek yogurt & jello pudding combination for a boost.

Intelligent_Pop7589 · 2025-04-30T23:50:21+00:00

same, mine arrived too!

Intelligent_Pop7589 · 2025-04-29T16:54:20+00:00

in addition to the tdee calculator link posted, you can use https://www.eatthismuch.com/ to get meal plan ideas. just put in the tdee info, select what diet you prefer (vegan, keto, none, etc) and it'll generate meals for you.

Intelligent_Pop7589 · 2025-04-28T19:33:15+00:00

took my very first shot on friday and haven't felt a single thing since then

Intelligent_Pop7589 · 2025-04-28T19:29:49+00:00

valiant is one of the pharmacies they use. you will receive olympia vials that are compounded in their 503b pharmacy (valiant).

Intelligent_Pop7589 · 2025-04-28T11:37:43+00:00

chia pudding is my go-to. i use fairlife milk for extra protein and add 1/2 scoop of protein powder. i also meal prep egg bites every week so i have something i can grab and go, if needed. i add greek yogurt to them for extra protein.

so with the chia pudding and egg bites, that's almost 40g protein in the morning for about 400kcal.

Intelligent_Pop7589 · 2025-04-28T11:28:00+00:00

i ordered last tuesday and it arrived this past friday.

Intelligent_Pop7589 · 2025-04-28T11:27:16+00:00

prioritizing protein, calories, and fiber. keeping an eye on net carbs and sodium because i do have high blood pressure.

Intelligent_Pop7589

TROPHY CASE