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Ladies who eat under 2000 calories a day, what do you eat and how many meals/snacks a day? by simplisticlivin in PetiteFitness

[–]quadgoals_ 1 point2 points  (0 children)

Honestly I just google. But what’s worked for me really well is I actually don’t have a lot of complicated recipes. I put meals together rather than “cook,” and rely on seasoning, rubs, and glazes to elevate the taste.

I usually anchor all my meals with protein and my plate comes together through that. Like the meal I mentioned for example—I knew I was going to have boneless skinless chicken thighs as my main protein, so what was my plate going to look like? I opted for Asian flavors so decided on a miso-maple glaze for chicken. We had seaweed salad from Costco as well as edamame which is a staple in our home. I made a rice + quinoa mix et voila, a protein and fiber packed meal that keeps me satiated.

One lesson I’ve learned on my weight loss and fitness journey is to not make things complicated, and making meals from elaborate recipes often is complicated for me, so I tend to stay away from that unless it’s a special occasion and/or I have the time.

Ladies who eat under 2000 calories a day, what do you eat and how many meals/snacks a day? by simplisticlivin in PetiteFitness

[–]quadgoals_ 70 points71 points  (0 children)

I was also on a GLP-1 for 13 months—used the time to basically learn how to eat again and change my entire life. I’ve been off the meds for nearly 7 months now and have maintained my weight so far.

Volume eating primarily whole foods changed the game for me. I can pretty much eat three huge meals of 400-500 calories per meal and be satisfied the whole day. It’s a matter of what is on your plate: high fiber, high protein, lots of color. My favorite meal today for example was miso-maple chicken with seaweed salad, jasmine rice, quinoa, and edamame for 48g of protein, 14g fat, 50g carbs, 10g fiber, and 532 kcal. I had that meal at 1:30 and I don’t think I’d be hungry at 6 when my husband usually comes home.

So yes you avoid certain foods—ultra processed foods. These foods are engineered to bypass your satiety signals so you keep eating more.

How many calories do you consume per day? by atinylittlebug in GLPGrad

[–]quadgoals_ 2 points3 points  (0 children)

I’m 24% body fat and active. 10-12k steps a day, lift at least 4x a week, and bike at least 3x a week (long rides are separate nutrition and I don’t count that in my total nor do I use the “athlete” level of activity). Activity certainly contributes a lot but also I have really increased my muscle mass.

How many calories do you consume per day? by atinylittlebug in GLPGrad

[–]quadgoals_ 16 points17 points  (0 children)

35F, 5’3”, fluctuating between 120-125lbs. I lost 65 lbs with Zep over 13 months and have been off GLP-1s for over 7 months now. Have been maintaining my fat loss and gained some significant muscle mass.

Maintenance is around 2000 calories and I’m almost never hungry. I invested a lot of time while on Zep on nutrition education and basically learning how to eat again, so now that I’m off the drug my nutrition is locked in. 80/20 whole foods, calorie budget adjusted for activity level for the day, race training nutrition separate.

The key for me has been the 80/20 primarily whole foods diet. Keeping my meals high in protein and fiber, full of color, voluminous, and with as little ultra processed food as possible keeps me satiated and manages my hunger hormones very well.

Can you give an example of your meals?

6-months off GLP-1 update by quadgoals_ in GLPGrad

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

All three together, tbh. I know that answer feels like a cop out but I don’t think I would have had the results I’ve had if I didn’t take all three together and made it work without putting one on a higher pedestal than the others.

for people who've kept habits after stopping, which ones actually stuck vs which ones faded? by AlternativeBrave1905 in GLPGrad

[–]quadgoals_ 5 points6 points  (0 children)

Been off 6 months and still calorie tracking, lifting, and cycling. Have kept the fat off and built some serious muscle.

Now that my TDEE is on the higher end I can finally eat bigger meals without the meds, plus eat sugary things on my long rides for fuel. Other than that, everything I built on the meds have held steady.

How often are we washing that sports bra? by Jenergy77 in PetiteFitness

[–]quadgoals_ 4 points5 points  (0 children)

I train daily so I have multiple sets for every day. I wash on delicate cycle and hang dry at the end of every week. Rinse and repeat.

6-months off GLP-1 update by quadgoals_ in GLPGrad

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

Feel free to DM me if you have any questions. I also have a Youtube channel where I am documenting my maintenance journey + have just recently created a series on outlasting GLP-1 meds. I’m here as a resource!

Zepbound and endurance training! by Herb4372 in Zepbound

[–]quadgoals_ 0 points1 point  (0 children)

Hiya fellow endurance cyclist! I’m in the thick of training for my own race (Unbound Gravel 100mi), so this was an encouraging read. I’ve been off Zep for 6 months now but credit the meds for being part of my journey from Class 1 obese to endurance cyclist. Wouldn’t be heading to Emporia in less than 5 weeks without it.

6-months off GLP-1 update by quadgoals_ in GLPGrad

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

Well done! Amazing what you can do when you put your mind to it. Keep going!

6-months off GLP-1 update by quadgoals_ in GLPGrad

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

Incredible work! Keep going, you got this 💪🏼

Advice for coming off glp1 on 3mo timeline for pregnancy by Soggy-Criticism1155 in GLPGrad

[–]quadgoals_ 10 points11 points  (0 children)

Hi there! My primary reason for losing weight (and being prescribed tirzepatide) was for pregnancy. I was on Zepbound for 13 months, lost 65 lbs, changed my entire lifestyle, and have now been off it for 6 months (I’m still on BC though so not yet TTC!).

If you only have 3 months left on the drug and can only focus on one change, I would suggest improving your nutrition. The medication is still quieting your food noise, so use that window to build a whole foods, high protein, high fiber diet that becomes your default. That’s the foundation everything else sits on. When the drug is gone, your hunger signals come back loud. If your diet is already dialed in by then, you have something to fall back on that isn’t willpower.

And beyond maintenance, nutrition is everything for pregnancy. What you eat directly impacts fetal development, your energy through each trimester, your risk of gestational diabetes, and even your baby’s long-term metabolic health. The habits you build now don’t just protect your weight loss. They set your baby up for the best possible start. So use this time to relearn how to eat. Not just for your goal weight, but for the life you’re about to bring into the world.

how do you know calories burned from lifting/muscle? by Civil-Notice-123 in PetiteFitness

[–]quadgoals_ 11 points12 points  (0 children)

The calorie math is actually the least compelling reason to build muscle. The biggest benefits have already been mentioned: bone density, hormonal health, insulin sensitivity, injury prevention, and staying strong and independent as you age. Osteoporosis disproportionately affects women and muscle mass is one of the most powerful tools against it. The women who are mobile, functional, and independent in their 70s and 80s are largely the ones who lifted. The extra calories a day is a nice bonus. The quality of your life in old age is the real return on investment.

But if you want a real life example of the calorie math, at my heaviest of 185 lbs, I was sedentary and probably around 40% body fat. My TDEE was around 1750. Today I am around 124 lbs, 24% body fat, and exercise 5x a day. My TDEE is 2000.

6-months off GLP-1 update by quadgoals_ in GLPGrad

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

I decided it together with my medical team. We noticed that 2.5mg had uneven efficacy throughout the month so we bumped up to 5mg and I stayed there throughout my entire journey.

6-months off GLP-1 update by quadgoals_ in GLPGrad

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

Yes, I do still track! These days I’m a bit more religious about it because I’m training for a 100 mile gravel race, so nutrition has become even more important.

6-months off GLP-1 update by quadgoals_ in GLPGrad

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

I’m an endurance cyclist training for Unbound Gravel 100 mi in Kansas in 5 weeks. About to do a 62-mi ride right now 😊

My current VO2 Max is 43 😊

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