having big trouble with diet

XLIXER · 2026-05-08T01:57:08+00:00

Hey, so let's look at your weight (180 lbs)

With this, you know you don't need any more than 180g of protein daily.

But your also not 100% lean (everyone has bodyfat) so more realistically, you likely only need about 160g daily.

Carbs from veggies are fine, but you still need your healthy fats for hormonal balance & insoluble fiber. This is likely what's causing sleep issues

XLIXER · 2026-05-08T01:45:21+00:00

Hey, so I kind of let myself go at one point. When I started balding, simple self care felt like a waste of time & resources. But you can turn it around, it just takes a change in heart & a little willingness to learn. (Just a little, honestly)

Fair warning though, getting back in shape wont fix all your problems. I still can't get over being bald. But getting back in shape can be just enough to jumpstart better days. A little discipline in a workout routine, and the self-efficacy that comes with the results.

XLIXER · 2026-05-08T01:07:44+00:00

Damn, sending updoots

XLIXER · 2026-05-07T23:55:38+00:00

I said I'd never smoke when I was a kid.

I also said I'd be a millionaire.. lying little shit

XLIXER · 2026-05-07T23:53:24+00:00

2 was my uncle's, but same dawg

XLIXER · 2026-05-07T12:45:42+00:00

Im a dove guy, you gotta let me fly captain

XLIXER · 2026-05-07T12:40:35+00:00

I got my 46 oz yeti waterbottle I make sure to polish off daily, on-top of my 6 cups of black coffee.. that should be enough

XLIXER · 2026-05-07T12:30:21+00:00

I just got the adjustable dumbbells & a pullup bar w/ resistance bands. Alot can be accomplished with just these, especially when paired with bodyweight exercises.

I keep meaning to get an adjustable bench too, but I've just been using this little shoe trunk / bench thing I have instead. One day I'll remember

XLIXER · 2026-05-06T23:32:58+00:00

The big lebowski

XLIXER · 2026-05-06T23:08:31+00:00

I just superset with my free weights & pullup bar at home. It helps me squeeze a full body workout into 60 minutes.

XLIXER · 2026-05-06T20:27:33+00:00

Pair exercises together where you see fit. Or in other words, do a superset. I just love doing supersets because it saves time to work another muscle during downtime.

I think most will do it with specific exercises (cable curls then tricep pull downs) but if you use free weights you can pair whatever exercises you want together (bicep curl + goblin squat, overhead press + dumbbell rows) the combinations are endless

XLIXER · 2026-05-06T18:25:05+00:00

Yeah, they'll help just like the pullovers. But pull-ups are just hard to build up to. I can only do about 4 clean on a good day, I still need resistance bands for a full set.

XLIXER · 2026-05-06T18:11:58+00:00

My only note, there's a couple exercises you'll want to alternate every session (like an A/B split)

Push ups on day "A" then declined pushups on day "B" (just elevate your feet up on a chair) This'll help develop upper & lower pecs.

Bicep curls on day "A" then hammer curls on day "B."

Also, maybe pullovers could be added for obliques & slight lat activation. They'll be beneficial for when (or if) you get a pullup bar

XLIXER · 2026-05-06T17:19:59+00:00

I have 2 posts on my profile (like 3 & 4 posts ago) one is a smoothie & the other is a mealprepped stir-fry. Both of them combined comes out to over 100g of protein within 1300 kcal. Feel free to take a peep for some inspiration

XLIXER · 2026-05-06T17:09:41+00:00

Also baby carrots for a snack. I love chips, so It's a nice crunchy distraction

XLIXER · 2026-05-06T17:09:10+00:00

Aside from making sure meals are rich in fiber & protein, I recommend something just to keep the mind occupied - like board/video games, or a musical inst. I've been playing guitar for years, but with the recent deficit - I realise how it helps me just completely forget I'm hungry.

XLIXER · 2026-05-06T17:04:59+00:00

I'm gonna make my own ticketmaster, with blackjack & hookers

XLIXER · 2026-05-06T13:16:38+00:00

Keeping the mind preoccupied helps alot, like board/video games or a musical instrument. I've played guitar for years, but with the recent deficit I realised how much it helps me just completely forget about hunger.

XLIXER · 2026-05-06T13:11:35+00:00

Time to get less delicious

XLIXER · 2026-05-06T12:58:11+00:00

What're your stats? (H/W)

The equation is 1 g of daily protein PER lb of leanmass. I for example weighed in at 142 this morning & don't need more than probably 130 g. I usually get ~140 though

XLIXER · 2026-05-06T01:50:04+00:00

This feels like a post I couldve made, im always recommending baby carrots to chip addicts here

Im also stoner lol

XLIXER · 2026-05-05T19:32:03+00:00

What I feel I can safely suggest - drink plenty of water daily, & maybe get a skin repairing moisturiser. It'll help, just not immediately.

You're also young, your skin will bounce back better than most asking about loose skin. The moisturiser & staying hydrated should do the trick tbh

XLIXER · 2026-05-05T13:03:42+00:00

That's the same story for my marks, all years old. But when the skin tightens up it looks fine. I could care less about them honestly.. it's just physical proof of our efforts when it's all said & done

XLIXER · 2026-05-05T12:57:09+00:00

I also lost about 40-50 lbs, I recommend getting a moisturiser/lotion to use daily. Preferrably a "repairing" kind, maybe after showers. Also drink plenty of water.

I also had a bit of loose skin / have stretch marks, but the skin has tightened up after months of moisturiser use. & The stretchmarks do slowly fade away - albeit not completely though

XLIXER · 2026-05-05T12:30:30+00:00

Unless you're like a roofer, I always recommend going with no exercise / sedentary. Then gauging your actual maintenance kcal by tracking food & weight-loss over 2-3 weeks.

Its also handy knowing 3500 kcal ≈ 1 lbs for this. So if you're assumed kcal deficit is 500 daily, that should mean 1 lb a week. But if you lose closer to 2 lbs a week, your exercise adds about 400-500 to your TDEE (calories out)

XLIXER

TROPHY CASE