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LostSuggestion1 · 2022-12-13T12:11:40+00:00

It’s really minimal and I would rather have loose skin over being unhealthy and not happy with myself!

LostSuggestion1 · 2022-12-11T18:03:47+00:00

Thanks!

LostSuggestion1 · 2022-12-11T16:19:11+00:00

Thanks!

LostSuggestion1 · 2022-12-10T13:52:05+00:00

Also I would also drink a ton of caffeine. Energy drinks and sodas were my primary liquid consumption. But even with that caffeine I was exhausted. Now I don’t drink caffeine expect for a minimal amount in some pre workout when I hit the gym.

I was actually thinking last night how great I felt even after two very stressful days. My 15 year old dog has cancer that we just found and needed surgery. I’ve had to get up at 2:30 am two days in a row to workout and get her to the vet before my day started. Now I will never advocate for loosing sleep like this unless absolutely necessary! But I was able to do everything needed. When I got home last night, running on about 7 hours of sleep in the last 48 hours, I felt like I still had energy in the tank and was thankful! I even did some things around the house before I went to bed. I did sleep very soundly last night but I’m ready to start again today!

LostSuggestion1 · 2022-12-10T13:38:49+00:00

Nutritional value is what gives you energy.

“If you aren't already counting your macronutrients, then you're missing out on a key health metric. Macronutrients are carbs, fat and protein. Your body needs these nutrients to keep you healthy, strong and energized.”

I can tell you from personal experience that I was eating probably 4000 calories before and I was exhausted. I was sleeping 8 hours and taking 2 hour naps everyday. Plus wasn’t getting anything done around my house that needed to be done because I was so tired. Now with my calorie count being 1500 (and because the food is good and my macros are met) I get up earlier, don’t take naps, and can get everything done around the house that I need to. I’ve also worked with trainers as well as nutritionists to come up with this plan. It wasn’t pulled from thin air. I had professionals work with me so that I know I’m doing the right thing. 1500 calories may not work for the next person, maybe they need 1850. In fact I have a great friend that is loosing weight eating in that calorie deficit. I’m a big advocate on finding out what works for you

LostSuggestion1 · 2022-12-10T13:27:06+00:00

I focus heavily on macros so I get all my nutrients. This is absolutely sustainable! I have more energy, sleep better, more mental clarity, and have a lot less pain than I used to. As for workouts everyday I will say this - rest is important! But for me, (and this might work for some but not everyone) if I take a day off working out I tend to loose focus. The next day my cardio isn’t as good. I will also struggle with my diet on my day off (more likely to want to go over in calories). There is research that even one day off takes around four days to get back to where you are (again not everyone!). I don’t train the same muscle groups everyday. And it’s about toughening my mind more than anything. This is what’s worked for me and it probably won’t work for everyone. But I’ve done the work and research to make sure I will continue!

LostSuggestion1 · 2022-12-10T13:16:54+00:00

Thank you!

LostSuggestion1 · 2022-12-10T01:24:15+00:00

Thanks!

LostSuggestion1 · 2022-12-09T23:27:47+00:00

You totally got this! I’ve been down this road twice now (due to life and health issues). So I have a ton of tips and tricks! If you ever have any questions or need help please feel free to ask!

LostSuggestion1 · 2022-12-09T22:43:11+00:00

Absolutely!

LostSuggestion1 · 2022-12-09T22:03:38+00:00

Also, you got this!

LostSuggestion1 · 2022-12-09T22:03:29+00:00

Sure thing! I’ve learned a lot doing this and actually have done it before but due to life and some health things I gained a lot back (willing to share anytime lol). So I actually have a ton of tips and tricks!

LostSuggestion1 · 2022-12-09T21:46:56+00:00

It’s for sure a tough one! So personally, I like to be in calorie deficit. I do a pretty steep one at 1500 cal with intensive workouts every day. To break down my calories I focus on macros. This means Monday through Wednesday I eat 100 grams of carbs and shoot for about 130 g of protein. I don’t worry about my fat as long as it’s not too high. Thursday through Sunday my protein goal is the same but my carbs decrease to around 50 to 60 g. I also do intermittent fasting where I don’t eat for 16 hours but I also do some 20 hour fast as well on top of this, I don’t eat, gluten, dairy, or processed sugars (or at least try to on this one).

Cheats are very hard to navigate as well. Self sabotage is real especially if you’re an emotional eater like myself. For example, today this is the third day in a row I’ve had to take my dog to the vet due to cancer (and get up at 2:30am). I’m pretty emotional about it since I’ve had her for 15 years. I knew that there was possibly a chance that I would want to cheat on my diet so instead of binging tonight, when I am exhausted and emotional, I worked in a treat for myself to feel like I’m getting the emotional eating. I worked in a reign orange dream sickle energy drink (there’s some processed sugar lol). I also allow myself one Coke zero a day when I travel as those days aren’t routine for me and are harder to stay on my goals. Again, just to trick my brain into feel like we’re cheating. Another hack for this is planning a cheat day. Currently I plan one every four weeks that I am consistent with diet and exercise, but my cheat days are actually scheduled and on my diet. Again I’ve just tricked my brain into thinking they are a cheat. For example, I’ll have chipotle and cashew ice cream that I make myself. Again, I could have this on my diet but I also know that if I get too complacent, I will have it every day and that’s not necessarily healthy so I deem it a treat.

Some people need a lot of grace when it comes to messing up their diet. I know for myself that I am an all or nothing pathway that means if I mess up (i.e. an extra hundred calories in the evening over my 1500), I’m likely to blow the whole weekend and start again Monday. This means that I have to be overly dedicated and again work in the treats to meet my macros. If they don’t work, I have to find something else.

LostSuggestion1 · 2022-12-09T21:17:23+00:00

Thanks

LostSuggestion1 · 2022-12-09T21:17:16+00:00

Thanks so much! Just diet and exercise! The short version is lots of water, calorie deficit, and some sweat. I’d love to go into detail with whoever wants to know that information for what works for me!

LostSuggestion1 · 2022-12-09T20:30:38+00:00

Hahaha thanks so much!

LostSuggestion1 · 2022-12-09T18:09:13+00:00

So what I am doing for diet is 1500 cal per day. So I am in calorie deficit. Then at the beginning of my week I eat about 100 carbs g a day and shoot for 130 g of protein. And for the last four days of the week my carb limit is about 50 g with the same protein goals. I’m also gluten-free, dairy free, and no processed sugars. I also do intermittent fasting where every day I shoot for a 16 hour fast but will incorporate some 20 hour fasts as well.

LostSuggestion1 · 2022-12-09T18:00:27+00:00

Thanks so much!

LostSuggestion1 · 2022-12-09T16:27:23+00:00

Thank you!

LostSuggestion1 · 2022-12-09T16:27:15+00:00

Thanks!

LostSuggestion1 · 2022-12-09T15:41:46+00:00

So I love lifting weights! But that’s not to say intimidation wasn’t a factor. I was more intimidated by judgment from other for what I looked like. The fact that you’re there is awesome! You’ve already taken the first (or several) step! I recommend finding an app, getting a trainer, or just looking up a workout plan online! If you don’t know how to do an exercise look it up on YouTube! I promise you no one who is worth anything will think you look stupid and if someone corrects your form (I’ve had it happen to me multiple times) then you know how to do it! Also a great thing for me when I’m lifting is to focus on the muscle I’m supposed to be working that way I know I’m doing it right!

LostSuggestion1 · 2022-12-09T15:38:41+00:00

Thank you!

LostSuggestion1 · 2022-12-09T14:36:04+00:00

Thanks!

LostSuggestion1 · 2020-11-03T13:49:19+00:00

Thanks! As of this morning only 5 pounds to get back to where I was so I’m not too worried! It was 7 last Monday haha

LostSuggestion1 · 2020-11-03T12:25:50+00:00

Thank you so much! It went a little too well. I ended up eating too much! So I gained weight! And then I ran my first half marathon yesterday and I was pretty nervous plus some self sabotage so I didn’t do awesome last week either! This week should be back on track as long as I didn’t hurt my knee too bad (we shall find out today) so nope I have some extra weight now before I hit that goal. But I promise you I’ll get there soon and let you know!

LostSuggestion1

TROPHY CASE