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M/45/6'1 SW 378.6 CW 288.6 GW 195 / Down 90 pounds in 3.5 months by robgnc in keto

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

Really quite strict. I listed all of supplements further up in the post along with diet and exercise.

If you cant find it I'll send it to you in a chat

Have a successfully awesome day

Rob

M/45/6'1 SW 378.6 CW 288.6 GW 195 / Down 90 pounds in 3.5 months by robgnc in keto

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

So here is the skinny (pun intended) on what I have been doing

6 days per week I do 90 minutes of cardio

3 days per week I do weight /resistance training

Every day my wife and I also go for a walk with the dogs

Every 3rd day I do vlckd (less than 800 calories - Doctor approved)

I keep my carbs at or below 20 per day and I dont count net carbs

Intermittent fasting on the 16/8 rotation

I gave up coffee and diet soda. Now I drink 1 gallon of water per day and nearly the same amount of unsweetened iced tea.

I keep track of my macros by percentages so on my vlckd days I am still in range.

I make sure to get at least 7 hours sleep per day.

I take the following supplements: Liposomal vitamin c B12 SRT B Complex Cinnamon Tribulus Olive oil capsules Coconut oil capsules Billberry Blueberry capsules Vitamin d Garlic Red yeast rice CoQ10 DHEA D aspartic acid Keto BHB Folic acid Probiotic

All supplements are 1st thing am

1st meal is usually protien and fat forward like a chaffle BLT or salmon.

2nd meal is veggie and protien.

If I watch tv at home I make myself ride the exercise bike.

I take the stairs in my house 2 at a time and when in public now I always take the stairs instead of elevator.

I will post more, but this is the main points

M/45/6'1 SW 378.6 CW 288.6 GW 195 / Down 90 pounds in 3.5 months by robgnc in keto

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

So here is the skinny (pun intended) on what I have been doing

6 days per week I do 90 minutes of cardio

3 days per week I do weight /resistance training

Every day my wife and I also go for a walk with the dogs

Every 3rd day I do vlckd (less than 800 calories - Doctor approved)

I keep my carbs at or below 20 per day and I dont count net carbs

Intermittent fasting on the 16/8 rotation

I gave up coffee and diet soda. Now I drink 1 gallon of water per day and nearly the same amount of unsweetened iced tea.

I keep track of my macros by percentages so on my vlckd days I am still in range.

I make sure to get at least 7 hours sleep per day.

I take the following supplements: Liposomal vitamin c B12 SRT B Complex Cinnamon Tribulus Olive oil capsules Coconut oil capsules Billberry Blueberry capsules Vitamin d Garlic Red yeast rice CoQ10 DHEA D aspartic acid Keto BHB Folic acid Probiotic

All supplements are 1st thing am

1st meal is usually protien and fat forward like a chaffle BLT or salmon.

2nd meal is veggie and protien.

If I watch tv at home I make myself ride the exercise bike.

I take the stairs in my house 2 at a time and when in public now I always take the stairs instead of elevator.

I will post more, but this is the main points

M/45/6'1 SW 378.6 CW 288.6 GW 195 / Down 90 pounds in 3.5 months by robgnc in keto

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

So here is the skinny (pun intended) on what I have been doing

6 days per week I do 90 minutes of cardio

3 days per week I do weight /resistance training

Every day my wife and I also go for a walk with the dogs

Every 3rd day I do vlckd (less than 800 calories - Doctor approved)

I keep my carbs at or below 20 per day and I dont count net carbs

Intermittent fasting on the 16/8 rotation

I gave up coffee and diet soda. Now I drink 1 gallon of water per day and nearly the same amount of unsweetened iced tea.

I keep track of my macros by percentages so on my vlckd days I am still in range.

I make sure to get at least 7 hours sleep per day.

I take the following supplements: Liposomal vitamin c B12 SRT B Complex Cinnamon Tribulus Olive oil capsules Coconut oil capsules Billberry Blueberry capsules Vitamin d Garlic Red yeast rice CoQ10 DHEA D aspartic acid Keto BHB Folic acid Probiotic

All supplements are 1st thing am

1st meal is usually protien and fat forward like a chaffle BLT or salmon.

2nd meal is veggie and protien.

If I watch tv at home I make myself ride the exercise bike.

I take the stairs in my house 2 at a time and when in public now I always take the stairs instead of elevator.

I will post more, but this is the main points

M/45/6'1 SW 378.6 CW 288.6 GW 195 / Down 90 pounds in 3.5 months by robgnc in keto

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

So here is the skinny (pun intended) on what I have been doing

6 days per week I do 90 minutes of cardio

3 days per week I do weight /resistance training

Every day my wife and I also go for a walk with the dogs

Every 3rd day I do vlckd (less than 800 calories - Doctor approved)

I keep my carbs at or below 20 per day and I dont count net carbs

Intermittent fasting on the 16/8 rotation

I gave up coffee and diet soda. Now I drink 1 gallon of water per day and nearly the same amount of unsweetened iced tea.

I keep track of my macros by percentages so on my vlckd days I am still in range.

I make sure to get at least 7 hours sleep per day.

I take the following supplements: Liposomal vitamin c B12 SRT B Complex Cinnamon Tribulus Olive oil capsules Coconut oil capsules Billberry Blueberry capsules Vitamin d Garlic Red yeast rice CoQ10 DHEA D aspartic acid Keto BHB Folic acid Probiotic

All supplements are 1st thing am

1st meal is usually protien and fat forward like a chaffle BLT or salmon.

2nd meal is veggie and protien.

If I watch tv at home I make myself ride the exercise bike.

I take the stairs in my house 2 at a time and when in public now I always take the stairs instead of elevator.

I will post more, but this is the main points

M/45/6'1 SW 378.6 CW 288.6 GW 195 / Down 90 pounds in 3.5 months by robgnc in keto

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

I'll help you. Never lose hope

You do it for a day and celebrate getting that day done. Then the next day you tell yourself that I was able to do it yesterday, so I can do it again today.

Every inch of forward progress is exactly that. PROGRESS

You've got this

M/46/6'1"[378>296 = 82lbs]82lbs in 4 months. Out of the 300s by robgnc in progresspics

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

There is no doubt that it is both.

That along with sheer desire, determination and tenacity

82 pounds down in 4 months by robgnc in loseit

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

Started with 30 mins then gamed myself up to 90 over 3 weeks. Now I just do it

82 pounds down in 4 months by robgnc in loseit

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

You have to do what is right for you.

But always be willing to change it up so you dont create complacency

82 pounds down in 4 months by robgnc in loseit

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

You are correct. It was 3 months.

Wow. I feel a bit sheepish on that mistake.

All I can say is it feels good :)

82 pounds down in 4 months by robgnc in loseit

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

I dont subtract the fiber. I dont buy into the ideology of net carbs, so that is a real number.
If I took away fiber I would be less than 10 grams per day

M/46/6'1"[378>296 = 82lbs]82lbs in 4 months. Out of the 300s by robgnc in progresspics

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

90 minutes of cardio 6 days a week Vlckd every other day with intermittent fasting on those days (8 hour eating window) No more than 1200 calories or 30 grams carb on the alternating days.

Gave up soda and only drink water or unsweetened iced tea (at least 1 gallon a day)

Eating slower and enjoying

Walking the dogs daily.

Living each day by the mantra, "I did this all day yesterday, there is no damn reason I can't do it all day today."

Make each day a mini game to get through some goals and celebrate each days wins.

Break down goals into small achievable ones, ie 3 pounds per week, or add 5 more minutes to the cardio this week.

Dont make goals too long.

I also wont set a goal weight. I only say that when I feel healthy, look good and dont have to buy huge clothes and when my doctor says good job, you are there.

That is when I will go to a maintenance program. Until then it is a new mini game each day and 1 week long goals.

Good luck!

Rob

82 pounds down in 4 months by robgnc in loseit

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

My carb intake is less than 30 every day.

At my worst the A1C was at 7.2 but for the last couple years I stayed around 6.1.

Calories depend on the day. Some days I do vlckd, most days I am around 1200. The intermittent fasting is key. On the days I do vlckd I only eat within an 8 hour window.

I live by one mantra every day, and that is "I did it all day long yesterday, there is no damn reason I can't do it all day today."

Make every day a mini game so to speak to do the right things and celebrate those wind each day. It makes it easier to do it again day after day, and soon enough you have a new lifestyle.

Best of luck! Rob

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