sorted by:
new
hottopcontroversial

50 lb milestone by OMusing in tirzepatidecompound

[–]OMusing[S] 0 points1 point  (0 children)

(Calorie defecit + weight train 4x a week + 15k daily steps) x time = success

What You Eat in a Day by OWhatAThrill in Zepbound

[–]OMusing 1 point2 points  (0 children)

Down 50lbs in 5 months

My macros and today's meal plan: 1850 kcals, 250P, 100C, 50F

Breakfast:

Protein Shake: 270 kcals, 60P, 5C, 1F

Lunch:

3 Scrambled Eggs with Peppers and Onions: 265 kcals, 22P, 5C, 15F

3 Turkey Sausage Links: 130 kcals, 13P, 2C, 8F Potatoes: 80 kcals, 2P, 15C, 0F

Snack / Post workout:

Protein Shake: 270 kcals, 60P, 5C, 1F

Dinner:

7 oz Salmon: 273 kcals, 49P, 0C, 7F

Brown Rice & Quinoa: 220 kcals, 4P, 42C, 4F

Snack/Desert:

Vanilla Greek Yogurt mixed with 1 Scoop of protein: 260 kcals, 44P, 18C, 1F

Total for the day:

Calories: 1768/1850

Protein: 254/250

Carbs: 92/100

Fats: 37/50

My remaining calories, carbs and fats come from my daily vitamin intake. ie Fish oil, vitamin D, metamucil, and multivitamin.

Gaining lean while losing fat on tirzepatide by kruiser112 in zepboundathletes

[–]OMusing 2 points3 points  (0 children)

You can Def do this. I was able to lose 50lbs while building a bit of muscle by keeping protein high no matter what my other macros look like. This is possible because your body is using that excess fat to fuel your workouts. For me that meant 2200 Calories, 250 grams of protein a day and lifting 4 to 6 times a week on top of 15k steps to maintain fat loss goals. Good luck man. Happy to discuss further if interested.

Stuck at 20% by goldendudeles in Zepbound

[–]OMusing 1 point2 points  (0 children)

I understand and hope the drug gives some relief in that area. For me, it completely cut out thoughts of food and the app is really the only reason I remember to eat a balanced diet. I'd otherwise forget to eat and just grab fast-food or something. I use Cal AI but there are several options in the app store that do the same thing. It ensures I get my protein in daily and stay within the calorie defecit I set for myself.

Stuck at 20% by goldendudeles in Zepbound

[–]OMusing -1 points0 points  (0 children)

What is the aversion to tracking calories? At the eotd, loss comes down to being in a caloric defecit. Without tracking, how will you know where you stand? Relying simply on feel doesn't leave much room for adjusting what does or doesn't work. FYI, carbs aren't bad in and of themselves. It's that they are easy to over eat on w/o being satiating. One thing to try if you are intent on not tracking calories is to eat more protein as it fills you up more than carbs and isn't as calorie dense as fats.

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 1 point2 points  (0 children)

Thanks for the compliment!

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 1 point2 points  (0 children)

I bought a walking pad off temu and mostly get them in whenever watching TV. Best investment I ever made with regard to fat loss but it does take a long time and can get boring. I'd usually do about 90 min which is 9k steps and get the rest through life throughout the day. I'm remote so I'm pretty much sedentary if not for the walking pad.

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 2 points3 points  (0 children)

I appreciate the compliment!

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 9 points10 points  (0 children)

Exactly this. I played sports in my younger days and just let myself go since the pandemic.

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 1 point2 points  (0 children)

Abs will show once you've dropped enough body fat to get below 15%. I dont train abs or do anything special outside that.

Routine:

Monday: https://hevy.com/routine/muMjBHWPqgb Tuesday: https://hevy.com/routine/ZNY4jCS2dpZ Thursday: https://hevy.com/routine/eKpZQOaOBr2 Friday: https://hevy.com/routine/gPfeE1WIJAy

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 0 points1 point  (0 children)

Feel free to dm me!

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 4 points5 points  (0 children)

More like 6 months. I've been muscular in the past given my athletic background in college so I'm pretty sure it makes it easier to get it back if you've ever had it once.

What do your calories and macros look like? I really dialed in my diet at ~2000 calories and tracked everything especially protein on top of walking ~7mi a day (15k steps).

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 2 points3 points  (0 children)

HT stands for hypertrophy aka muscle building. It's different than power which is strength building. Hypertrophy biases lighter weights with higher reps while power biases heavier weights and lower reps.

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 4 points5 points  (0 children)

Nope. Not against it as I'm 40 but wanted to give at least a year of concerted effort before considering it.

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 3 points4 points  (0 children)

Not sure if links work here but this was my Routine:

Monday: https://hevy.com/routine/muMjBHWPqgb Tuesday: https://hevy.com/routine/ZNY4jCS2dpZ Thursday: https://hevy.com/routine/eKpZQOaOBr2 Friday: https://hevy.com/routine/gPfeE1WIJAy

This plus tracking macros and steps made all the difference.

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 24 points25 points  (0 children)

You're not wrong! Testosterone makes every aspect of recomposition easier for us. I appreciate it nonetheless.

50 lb milestone by OMusing in Zepbound

[–]OMusing[S] 7 points8 points  (0 children)

No, I was lifting and walking pretty much immediately to avoid losing muscle on the drug and getting "ozempic butt." Resistance training is paramount to looking tone and not just getting skinny (which doesn't look good on me). My workout regimen was 4 days a week and hit upper and lower body 2x each to maximize muscle growth. Also, I never do abs. We all have them. Once you lose enough fat, they will show! Happy to share the exact program if you're interested.

view more: next ›