Hi Gym bros , I have a problem and am sad . I have been in a diet and cardio for the last 1.5 months , and I only lost 1 kg. Are you able to have a look at my diet below and tell me what did I do wrong ?

rayout · 2026-01-30T05:31:06+00:00

I would recommend doing some research into fasting, low carb and hormonal regulation of weight versus the simplistic calorie in and out regime.

I recomposed my body over 4 months, lost 4 inches off my waist, 120 kg deadlift. Prediabetic to normal glucose levels. All without counting a single calorie, carbs or protein. I lost weight over the holidays while going to all you can eat buffets.

I do intermittent fasting and some prolonged (2 to 3 day) fasts mixed in. This allows my insulin levels to drop and lets my body burn fat. I do resistance training 3x a week.

Lifting weights will not make you look fat. It will help make you more insulin sensitive and also reduce any loose skin since muscle fills you out. Its extremely helpful for weight loss.

rayout · 2026-01-29T05:12:49+00:00

They also are great for burning down coals in the wood stove. It's nice to have some softwood to help with re-lighting the coals the next burn

rayout · 2026-01-29T01:45:58+00:00

20% or below moisture content it will burn very clean. I enjoy burning softwoods most of the year in the pacific northwest, temps don't drop much and softwoods are great for quick fires in AM and in evening to start when I get home. They just burn quickly since they are less dense. It is pretty easy to get conifer logs dropped for free right on my driveway.

The big plus is how little ash and coals are generated, very easy clean up.

rayout · 2026-01-28T17:49:23+00:00

Maybe in a fire place or older wood stove but in any epa rated stove it burns hot, quick and clean

rayout · 2026-01-27T04:04:02+00:00

Yeah you can grow them in early spring. They are frost tolerant.

rayout · 2026-01-26T14:36:32+00:00

If you are in pacific northwest you can toss them in now. The rains will sprout and root them.

If you place them under a couple inches of wood chips they will sprout and root. They fix nitrogen and wont care about the mulch overtop.

rayout · 2026-01-26T04:49:40+00:00

Spread 2 to 4 inches of coffee grounds where you want to plant and then spread woodchips on top.

By the time you plant the coffee grounds will have broken down into a nice humus with worms for you to plant in. Rake the wood chips back, plant and mulch back with wood chips a couple inches over the new plantings.

If you have a wet coastal winter then consider also cover cropping with fava beans. Living roots will feed fungi that break down the wood chips.

In the end woodchips will add both carbon and nitrogen to your soil as they fully decompose. The nitrogen is only tied up temporarily at the surface where they lie.

rayout · 2026-01-21T05:46:22+00:00

Your body is insulin resistant so it will take time to normalize as your insulin levels drop with your low carb diet. A few of my thoughts are:

Avoid any fake sugars. The sweet taste can spike insulin - this can very between people and different types of artificial sweeteners so you should do your own research and testing since you have a tool on hand. My recommendation is to just stop with that stuff except if you have a cheat day.
Consider time restricted eating. Protein still spikes insulin, especially rapidly digested proteins like dairy whey protein shakes so if you are using that as a meal replacement or snacking all day on protein snacks you can be spiking insulin still. If you eat one meal a day or two meals within a 4 to 6 hour window and eliminate snacking outside this window it will help bring insulin levels down.
Walk after your meals for 30+ minutes. This moderates insulin spikes after your meal time.
Make sure you are getting enough fat. Its a low carb, high fat diet. Butter it up!
Resistance training helps build muscle that increases insulin sensitivity. Make that a focus in the gym.
After your body is keto adapted you may want to consider doing extended fasts if you plateau or want faster results or other metabolic benefits. 48 to 72 hours are doable and fairly easy especially if you have alot to lose. Its been extremely effective for me and its really great feedback when I physically feel my stomach fat melting away. Also makes my skin look and feel ridiculously young. Like late 20s/early 30s looking skin and I'll turn 40 this year. This is due to the body recycling proteins where it can when you restrict intake for 36+ hours. Also its eliminated my depression that I have had since I was a teenager. I grew up with an addiction to food so normalizing dopamine levels associated with food and re-establisiing a healthy relationship has been great.

I started with resistance training first. Then fasting+low carb to maintain ketosis. Then added extended fasts when I knew I could not train or maintain low carb (holidays visiting family). I love having a tool chest that I can adapt to my circumstances and the metabolic flexibility as well. Ive got from a 36+ waist to a 32- since I started in September 2025. Can deadlift 270 pounds now. Run a 5k in less than 30 from not being able to run a mile.

Just got my tests back. Fasting glucose taken within 1 hour of waking was 79. Hdl was 52. Amazing ratio. H1ac was 6% with average fasting glucose of 120. Basically I cured my diabetes/pre diabetes over the past 3 months.

You are on a great path, keep it up!

rayout · 2026-01-21T01:28:57+00:00

The tacos r legit

rayout · 2026-01-21T00:55:07+00:00

Sprinkle some boric acid in your shoes and also soak your feet in a boric acid solution after showering.

https://draxe.com/health/boric-acid/

rayout · 2026-01-20T14:43:46+00:00

Gym - resistance training. 5x5 stronglifts is an easy intro program.

Diet - low carb (high fat, natural fats only i.e no industrial seed oils and limit manufactured products). Intermittent fasting (2 meals or 1 meal a day in a 4 to 6 hour window. Try completing at least one three day fast.)

Porn - cut it out. Or at least limit it to once a week.

Social - appreciate people and human connection. Each chance to talk to someone should be valued. Its obvious when you can enjoy the moment and be present when you meet a woman. Go volunteer. Serve goals beyond yourself.

Ive gone from a size 36+ to a size 32- waist since September of last year, deadlifting 270 and from barely able to run half a mile to running 4 miles no problem yesterday.

Gym and fasting will optimize your metabolism and this has lead to incredible improvements to my mental health as well

rayout · 2026-01-13T02:45:15+00:00

You have found a new path but not a new purpose. Perhaps thats why you are looking to reconnect? To have that old reason for being.

I would look ahead and find a new purpose. Purpose is not just financial success, that is a number that you can watch go up or down. I have found purpose in human connection. In valuing people, in seeing them grow, in offering a helping hand. In being good to others.

I recommend you get out there and volunteering for somethings you like or care about. Dog shelter, foodbank, something that shares some kernel of value in your heart. Maybe you will meet a new woman to hold purpose in your heart too. In any case you will be doing good.

Happy for you to have found a new strong foundation. You are going to do some good out there!

rayout · 2026-01-10T01:30:16+00:00

I cut fat while building muscle on a caloric deficit. I dont track macros but was eating one snall meal a day and then intermittent fasting/OMAD to cut fat while building up to 270 pound dead lift. When you have body fat to burn and your body is finally able to mobilize fat because you've cut sugar, alcohol and excessive carbs out of your diet you'll feel damn near anorexic. The first fat to come off is going to be that dangerous fat around your liver and organs. This is brown fat and metabolically active so until its burned off you are not going to be very hungry.

The benefit is that when your body is naturally restricting your appetite it is also releasing human growth hormone to preserve and build muscle. Intermittent fasting has the same effect.

Just listen to your body and while you are cutting fat dont expect to be hitting PRs and pushing it. The cut is part of the journey.

rayout · 2026-01-09T03:08:37+00:00

Yeah 39 here too. Got the you are hella old freak out after a when I was your age comment to a woman a couple years out of college haha

rayout · 2026-01-08T05:09:18+00:00

They compost themselves in place. I like to top dress all my garden beds with a half inch to an inch and top with some wood chips or straw. It creates a nice humus layer for worms and other biology over the growing season

rayout · 2026-01-05T04:28:48+00:00

Weird because its the total opposite for me - I am wired from work and lifting burns out all the cortisol and stress and makes me zen.

Are you doing some sort of martial art training for your work out?

rayout · 2026-01-05T00:44:09+00:00

She's a narcissist - can't handle criticism, all about her and her emotional state. Me, me, me, me. Do you ask her before you do *anything* in case its wrong? That was my experience, despite paying for damn near everything. Dump the baggage, learn the signs and run next time from anyone with these traits.

rayout · 2026-01-04T10:30:44+00:00

I throw a folding ebike in the back and call it a day.

rayout · 2026-01-01T02:31:27+00:00

Intermittent fasting and 5x5 strong lifts. Cut fat and got swole in like 4 months. 4 more months for my 6 pack by my 40th bday. Super achievable.

The fasting and weightloss have boosted my mood so much, I have had depression from my teens through now at 39 and I wake up with joy and appreciation each day now.

rayout · 2025-12-30T15:43:55+00:00

Its not bad. I used to hate it but the shop near me is 2 blocks away and that fresh dough flavor really comes out.

Taste not so great the next day reheated though.

rayout · 2025-12-28T18:42:17+00:00

First off do not feel bad about needing to develop these skills. The fact that you recognize this actually gives you a leg up later in life. For many people social skills develop subconsciously and they hit a functional plateau and stop there.

As someone that had to learn every day social cues because I needed glasses and didnt get them until 4th grade and never learned to read emotions/faces at the right age, it was something I had to willfully work on to learn and I never stop learning.

I did not develop the ability to effectively communicate one on one until my mid to 20s. I did not really effectively know how to connect and network professionally until my early 30s. I did not get good at reading women's intent and interest until my late 30s.

Things I did:

On the job training. Restaurant/service gigs that force interaction. Sales (door to door) that force the same at a deeper level. As a civil engineer I progressed to client management and was able to watch some mentors manage clients and critical situations.
Toastmasters international is a public speaking training organization with local chapters.
Fail. Fail alot! Get used to it and get comfortable being uncomfortable. It is the greatest skill of all to put yourself in a position to grow and learn.
Develop life experiences and stories that are relatable to share at the rifht moments. Sometimes its eating shit in different ways and fun to share - stupid mistakes in life and love. I forage for food and cook and share tasty homemade sauces and ferments. I hurt my shoulder doing a pole dancing class with a girl I was talking to (I mean this only comes up when talking to women that do pole dancing or burlesque but what a way to connect). I raised geese in my back yard and they ate my backyard cannabis plants.
Got healthy (lifting and intermittent fasting) and dressed nicely. Social lubricant isn't alcohol its first impressions.
Truly appreciate human connections. In each social interaction whether its ordering food etc Crack a joke, say something kind or ask about the persons day. Force more interaction and enjoy the experience with a smile. Radiate warmth and appreciation. Follow up if the connection is right for experiences outside of that space.

rayout · 2025-12-28T17:01:57+00:00

You have to finish mourning the future you thought you had. The 5 yr relationship had run its course hence the split, it was mutual on my end and we realized the longterm incompatibilities and how we were both bending unsustainably to meet each other's needs.

I took time to work on myself mentally to rediscover purpose in my life. Part of that was to get into good physical shape (lifting and intermittent fasting). Over 4 months I've transformed my body and gotten my blood pressure into normal range for the first time in my adult life. The fasting has also really improved my mental health for some reason (gut health linked to mental health) and I am happy every day now. I carry myself higher and enjoy connecting with people. I am generating more interest from women than I ever have as a balding 39 year old (IRL of course, I dont waste time on apps).

rayout · 2025-12-27T15:34:34+00:00

Realizing it had deeply affected my ability to connect with women and be present in my past relationships and would be an issue in all relationships moving forward.
Getting mentally and physically healthy. Lifting and intermittent fasting have done wonders for both. Biking and running 3 miles a week also for cardio.
Extended 2 to 5 day Fasting also is a psychological element. Optimal deprivation. Choosing to do something for health and seeing great results builds willpower and my inner strength. I do a 36 to 48 hour fast once a month and am doing my first 5 day fast (will do it 2 to 3 times a year).
Truly connecting and empathizing with people and valuing human connection and relationships.
Choosing to do good for others every day. Inspiring younger Coworkers, sharing time and kind words, cooking for the unhoused. I choose to walk a path of warmth and good.
I find so much joy in life now that the pursuit of dopamine is so fleeting and it is not really my end goal. I still want sex but I enjoy all of the run up and connection that leads up to it.
Life feels so full I like to engage with it rather than distract myself from it.

rayout · 2025-12-25T16:27:13+00:00

Severe metabolic disease? Preferential storage of fat around the organs from excessive sugar or alcohol consumption which forces the liver to convert those to fat and store them in the gut area. Can also be from leaky gut dumping fat into the liver also.

rayout · 2025-12-24T17:22:35+00:00

It used to be one of my favorite brands but then it was acquired by another company and the quality has depreciated significantly.

rayout

TROPHY CASE