SFG'S log to greatness

[sofargone561]

Re: SFG'S log to greatness

So I'm 6'1" 275lbs and fat as shit.

According to the calculators online my base MBR is about 2,200 cals per day (this is where I made the mistake and cut my calories based on this number not my TDEE number, so the drop was way to drastic. Rookie mistake, lesson learned).

According to this calculator online:

Basal Metabolic Rate 2,256 calories per day
Sedentary 2,707 calories per day
Light Exercise 3,102 calories per day
Moderate Exercise 3,497 calories per day
Heavy Exercise 3,892 calories per day
Athlete 4,286 calories per day

Any suggestions on where I should shoot for calories wise? 3,500? I will do 10k steps per day for cardio with as much of that fasted in the morning as possible + whatever I do normally steps wise throughout the day and I will add in daily weight lifting now too.

I just started primo 125mg per week and test e 250mg per week yesterday. Subq daily shots.

Now with this bomb shell I'm considering switching to test e, tren e, test e combo subq daily? Maybe I can add on enough muscle to help ramp up the metabolism and slowly start swapping fat for muscle or is that stupid thinking too?

[sofargone561]

Re: SFG'S log to greatness

tech if you are only eating maint and actually training semi hard you will drop weight for a while with a metabolism that is firing normally. i saw that you were hitting 10k steps and being sub 2k cals and not dropping weight at all. that is a huge red flag that more likely than not your crashed out pretty hard. shitty thing is you will have to go into a surplus of 300 or more cals for a while while training hard and doing cardio to build it back up. hell i have seen both men and women that have had to go into a surplus of almost 1k cals for almost 6 months before they could start trickling back down. the time frame is usually when and how long you have pushed it into the ground. it happens to women more than men and takes ladies a lot longer to bounce back so that is always a plus.

me personally i would go into a 3-400 cal surplus do 30mins of hard fasted cardio and train in the afternoon while trying to hit 10k steps total for the day counting cardio. that lab you pulled is pretty substantial and should show damn near everything under the sun. actually more than what we really need to see but it damn sure covers everything.

dont be surprised to see the scale start to climb but dont stress the weight. go off the mirror and how you feel. also get that glucose meter and start tracking your glucose fasted and 2-3 hours post meals. once you are in a good range then you should be able to start slowly lowering cals and increasing cardio. add in some dyhedro berberrine if your glucsoe is running high and that should help speed up the process a little bit

Not what I would like to hear but certainly much better news that I was expecting. Thank you so much guns I feel so much better now.

I will recalculate my calories and go into a surplus and just train hard and continue my cardio.

Is there a monitor that you recommend? I looked on amazon last night and there's a ton of them with great reviews but also a lot of people are saying they are inconstant or inaccurate.

[guns01]

Re: SFG'S log to greatness

Damn I knew a crashed metabolism was a thing but I didn't think it would happen in barely 2 weeks.

I should have the results from the blood testing in 2-3 weeks max according to them. I did the marek health $450 dollar test it has everything I should need to look at and more and it was a fasted test.

What are my options here? Should I increase calories and then start lifting too? That was my game plan anyway. Cardio in the AM lifting in the evening after a few meals and I was going to increase the calories as the work load increased. I didn't think my metabolism should crash out so quickly.

tech if you are only eating maint and actually training semi hard you will drop weight for a while with a metabolism that is firing normally. i saw that you were hitting 10k steps and being sub 2k cals and not dropping weight at all. that is a huge red flag that more likely than not your crashed out pretty hard. shitty thing is you will have to go into a surplus of 300 or more cals for a while while training hard and doing cardio to build it back up. hell i have seen both men and women that have had to go into a surplus of almost 1k cals for almost 6 months before they could start trickling back down. the time frame is usually when and how long you have pushed it into the ground. it happens to women more than men and takes ladies a lot longer to bounce back so that is always a plus.

me personally i would go into a 3-400 cal surplus do 30mins of hard fasted cardio and train in the afternoon while trying to hit 10k steps total for the day counting cardio. that lab you pulled is pretty substantial and should show damn near everything under the sun. actually more than what we really need to see but it damn sure covers everything.

dont be surprised to see the scale start to climb but dont stress the weight. go off the mirror and how you feel. also get that glucose meter and start tracking your glucose fasted and 2-3 hours post meals. once you are in a good range then you should be able to start slowly lowering cals and increasing cardio. add in some dyhedro berberrine if your glucsoe is running high and that should help speed up the process a little bit

[sofargone561]

Re: SFG'S log to greatness

not to crush your hopes and dreams man but if your metabolism is stalled out then you are going to have to build it back up. seeing that you are in a pretty good def and moving yet the scale isnt moving leads me to figure that your metabolism is stalled out. hopefully when your labs are done you get full thyroid fasted glucose and estrogen in there. i would also pick up a glucose meter and check fasted glucose daily as soon as your wake up. no water no pissing just roll out of bed and check it. if you are about 95 or higher then you are probably insulin resistant which will also prevent weight drops. also check it 2 hours post meals to see how fast it is coming down. all indicators of seeing what the hell is going on. also you cant drive a stalled metabolism down even further, that will eat away tons of muscles and make you feel like dog shit. all things to look at and think about.

Damn I knew a crashed metabolism was a thing but I didn't think it would happen in barely 2 weeks.

I should have the results from the blood testing in 2-3 weeks max according to them. I did the marek health $450 dollar test it has everything I should need to look at and more and it was a fasted test.

What are my options here? Should I increase calories and then start lifting too? That was my game plan anyway. Cardio in the AM lifting in the evening after a few meals and I was going to increase the calories as the work load increased. I didn't think my metabolism should crash out so quickly.

[guns01]

Re: SFG'S log to greatness

not to crush your hopes and dreams man but if your metabolism is stalled out then you are going to have to build it back up. seeing that you are in a pretty good def and moving yet the scale isnt moving leads me to figure that your metabolism is stalled out. hopefully when your labs are done you get full thyroid fasted glucose and estrogen in there. i would also pick up a glucose meter and check fasted glucose daily as soon as your wake up. no water no pissing just roll out of bed and check it. if you are about 95 or higher then you are probably insulin resistant which will also prevent weight drops. also check it 2 hours post meals to see how fast it is coming down. all indicators of seeing what the hell is going on. also you cant drive a stalled metabolism down even further, that will eat away tons of muscles and make you feel like dog shit. all things to look at and think about.

[sofargone561]

Re: SFG'S log to greatness

Yesterday I did another roughly 13k steps 5k of which I did in a sauna suit.

Breakfast was the same

Dinner was chipotle.
white rice
double chicken
mild sauce
hot sauce
cheese and lettuce

no shake

I woke up today 275 flat again zero movement on the scale. I'm going to fight it lol.
I'm not anywhere near my maintenance and not I've added daily fasted cardio so it should be moving.

I am taking my bloods today and my gear should land today as well so I will probably pin that in the morning.

[sofargone561]

Re: SFG'S log to greatness

I woke up somehow 1 pound heavier. I am tracking literally every single thing included sauces and condiments so not sure what's up with that. I have not gone over 1,500 calories in a week and some days as low as 1200 so I am expecting a large drop in weight in the next day or 2. I usually will hold weight for 2-3 days gain a little then drop a couple pounds. I'm still figuring out my body again but that's usually what happens.

Tried to do fasted cardio but the wife is out of town and the kids are misbehaving and will not let me work so I only hit 3k steps so far today. I will get my full 10k today don't get me wrong Unbfortinetly it just wont be all fasted. I did just shy of 14k steps totally yesterday and I was a pretty sedentary day I didn't work at all.

I am skipping my supplements this morning and tomorrow morning. Planning to get my bloods drawn hopefully in the next 2-3 days. I should have my gear sometime this week as well so as soon as my blood tests are drawn I ill probably pin the following day.

Between the cold turkey sobriety and the reduced calorie I am very irritable and angry. I have always had a short fuse and my anxiety turns to anger without the drinking to reduce that anxiety and relax me a little I'm just really fucking angry at everything lately and I am not taking anything. I stopped going to the VA for everything so this will kind of be my log and little therapy sessions now I guess.

food will go back to 3 whole egge, 1 cheese slice, 1 cup egg whites

dinner 10-12oz chicken, 1 cup rice, 85g of lettuce

shake - 1 scoop whey iso and 1 scoop super greens

[sofargone561]

Re: SFG'S log to greatness

Slept very very well last night and woke up feeling great, Weight hasn't moved in the last 2 days but I'm not trying to focus on just the scale numbers I'm focused on the overall week in term's of the number.

about 30-45 minutes after waking up i did fasted cardio. just over 8,000 steps and just under 4 miles total time was about 90 minutes exactly. So 30 minutes twice a day just wont be enough. More than likely I will be doing 1 hour and 1 hour to ensure I'm hitting a minimum of 10,000 added steps a day however I would prefer the majority of my cardio is fasted so I will shoot for 7,500+ steps in the morning and the rest at night.

Breakfast was a little bigger today:
3 whole eggs
1 cup egg whites
1 slice of keto toast with I cant believe its not butter sprayed on it.
4oz of chicken.
1 Perrier with 1/2 lemon squeezed in

I also added a pre and probiotic with digestive enzymes into the mix starting yesterday.

I am going to do this cardio and keep this diet for about a week, see how I feel, weak calories as needed and then start weight training with it.

I am not on any gear and have not been in a long time. I ordered a pretty extensive and more than likely over kill blood test that I will take before starting anything. Once I take that test I will start the little mini cycle of test E and primo and run that for a while. I will probably do another blood test after about 4-6 weeks of that being on that and then every few months from there on out depending on the cycle and what I'm taking. I imagine at least twice a year I will get bloods.

[sofargone561]

Re: SFG'S log to greatness

Food was exactly the same like I said however I did make 7.55 oz sweet potato's. cut into fry wedges, light brushing of olive oil and salt and pepper then cooked crispy in air fryer. Dipped them in mustard.

did a slower paced cardio roughly 2.6mph on level 6 incline for about half the pace then 2-2.4mph on 3 include the rest. Did roughly 3000 steps for about 35 minutes.
The goal will be 10,000 steps per day just on the walker + water I do in my normal daily life.

Off to have my shake and greens drink and then bed.

[sofargone561]

Re: SFG'S log to greatness

Last nights diet was the same. today so far the same. roughly 12-1300 calories the whole day.

Sometimes I snack on a few pickles when I'm starting to feel hungry, like 2-3 daily as of lately - Kosher dill spears.

Still getting a gallon of water or more per day. I have not had pee this clear since basic training lol.

Honestly not even really hungry just a little tired at times and brain a little fuzzy. Setting up the treadmill now and resetting my apple watch now to track steps and finally cleaning up the office space a bit. I am hoping to start the cardio tonight and then will continue tomorrow with fasted cardio in the morning. I may split the walking into 2 sessions with probably 2 30 minute sessions per day. Well see how it goes and how many steps and distance I actually get it.

[sofargone561]

Re: SFG'S log to greatness

Last nights diet was the same. today so far the same. roughly 12-1300 calories the whole day.

Sometimes I snack on a few pickles when I'm starting to feel hungry, like 2-3 daily as of lately - Kosher dill spears.

Honestly not even really hungry just a little tired at times and brain a little fuzzy. Setting up the treadmill now and resetting my apple watch now to track steps and finally cleaning up the office space a bit. I am hoping to start the cardio tonight and then will continue tomorrow with fasted cardio in the morning. I may split the walking into 2 sessions but probably 2 30 minute sessions per day. Well see how it goes and how many steps and distance I actually get it.

[sofargone561]

Re: SFG'S log to greatness

Thanks for checking in baby.

So update - I did gained back about 25-30 pounds unfortunately but was still down 10-15 overall, so unlike every time before I luckily didn't rebound all the way. I did fall off the diet a little bit but overall was still making mostly health choices.

As many of you know I struggle with mental health pretty frequently. I have come to the realization that drinking is literally killing me. As much as I love a nice nice with dinner and after work when I'm stressed out 1 turns into 5 and the way I mix drinks its just way too much. Its IMPOSSIBLE to lose weight and go into a deficit when your drinking your daily caloric requirement in alcohol and soda alone and that's the main reason I never get results and which in turns makes me lose motivation. My birthday is coming up and I'm not getting younger, I want to meet my grandkids and right now the way I'm going that isn't happening.

I have been sober for since memorial day (I actually stopped drinking a few days before but I had 2 beers in the pool on memorial day, which normally is a very rough day for me. So I'm just using memorial day as my frame of reference for my start.

I have started back full blast on the diet for about 2 weeks not and and have been strict on it. I have logged every meal for 8 days straight now and drinking nothing but water over 1 gallon per day.
I have no been feeling the bike for cardio so I ordered a treadmill so I can get my steps in. Should be here tomorrow.

I am down 10 pounds since I stopped drinking and started eating right. It's mostly the bloat and water weight but it's a good start.
I am going a bit extreme and calories are super low but its really put up or shut up time. It was miserable at first but I honestly feel great right now, little tired sometimes but that's to be expected on such low calories.

I wake up, fast for a couple hours.

breakfast (usually not before 10am but I prefer to wait till 12pm or later):
1 half lemon juiced into a Perrier sparkling water with 1 strike force energy packet.
3 whole eggs
1 cup of egg whites
1 slice of American cheese
1oz or so of pico de gallo if I have it

Morning supplements:
krill oil
multi vitamin
Vitamin D
Magnesium
Vitamin C
Fiber

Later in the afternoon I have like 30oz of water with 1 liquid IV packet inside. (I work outside most days). It makes me feel better and makes me feel full to hold me over until dinner.

Dinner:
1 cup of white rice
28g of reduced fat cheese
1-3oz of pico de gallo if I have it
10-12oz of chicken breast cooked in the air fryer
Some times hot sauce(franks red hot)
1 Service of lettuce about 85g to help me feel full (this was a game changer)

Protein shake:
Sometime during the day, usually later in the night after dinner
1 scoop of CBUM's whey isolate
1 scoop of a super greens supplements. Ive been using the cholate one from amazon so I don't really notice it in the chocolate shake.

Depending on how I'm feeling and how hungry I am I will eat 1 serving of peanut butter and 1 serving of jelly on 2 keto bread slices either before or after dinner or I will have a smaller portion of chicken and rice as a 3rd meal.

I will up my food intake when I throw in the cardio and workouts. I am shooting for about 1,000 calories below maintenance daily.

I will be running a small TRT+ style cycle here probably starting in about 1 week. 250mg per week test E and 120mg per week Primo.
I am excited for this after reading the micro dosing thread posted in here recently. I will be making daily SubQ injections of much smaller amounts - about 0.30ml per day.

So that's about it for now. Will setup the treadmill tomorrow and doing adding in cardio and adjusting the calories after about a week of that and figuring that out I will add in some lifts again.

[BABY1]

Re: SFG'S log to greatness

SFG, hope you are doing well?

[BABY1]

Re: SFG'S log to greatness

How ya doin here sfg?

[sofargone561]

Re: SFG'S log to greatness

Ok this log is all over the place. Lol I'll clean it up more as I get more in the habit of logging things personally.
Baby steps

I subbed out the chicken and rice and decided imsince I messed up today I'll redo it tomorrow.
I had a nice spinach leaf salad with jalapeņos slices, sun dried tomato slices, a whole cut on the vine tomato, 7oz of tuna and some kens simply vinaigrette dressing. Going to top it off with a rice cake and peanut butter and a sugar free popsicke and a shower.

I'm pretty sore right now. Not going to lie. Other then being really tired lately I fell really good.

Still battling some inner demons but I feel good.