[TheDamnBoy]

I’m 5’10” 180 with about 11-13% adipose tissue, been doing this since I was 18 back in 2001

[RockCrusher]

Originally Posted by TheDamnBoy

I’m 5’10” 180 with about 11-13% adipose tissue, been doing this since I was 18 back in 2001

I'm 5' 10" and weigh 178lbs. This is down from over 200lbs...

No fancy diet. Well, I did cut out high calorie/low nutrition (highly processed) foods pretty much. (On doctor's orders I already was on a low sodium/low cholesterol diet and this included much reduced red meat consumption.) Just started counting calories and got as far under 2K per day as I could -- no pun -- stomach. (My target was 1K calories per day and I was in the 1.5K to 1K calories per day.)

To my surprise I was not hungry. Weighed myself every morning. Kept a diary. Weight came off. I continued to exercise -- some light jogging, bike riding, or rowing machine when the weather outside was not conducive to jogging/bike riding -- but not to burn mega calories but for the exercise/physical activity and for some cardio benefit.

Weight was going down and got down to about 177/178lbs. Then I got hungry. Started eating more. Weight loss stopped. But still avoiding high calorie/low nutrition foods.

Weight has stabilized.

While I would like to get my weight down to 175lbs or even 170lbs my doctor says he is quite happy with my weight. So I have a diet intended to maintain my current weight. Which is pretty much the same diet I followed to lose weight. The difference is now I eat more but calorie intake is still below 2K.

[Stlthnmrdrd]

16 hour intermittent fasting.
Keep calories below maintenance.
High protein diet.
Low intensity cardio (light jogging, walking).
Weight lifting.

Fat loss is all about diet, not the intensity of the workout.

[TheDamnBoy]

Originally Posted by Stlthnmrdrd

16 hour intermittent fasting.
Keep calories below maintenance.
High protein diet.
Low intensity cardio (light jogging, walking).
Weight lifting.

Fat loss is all about diet, not the intensity of the workout.

So true, but it is easier if you have a good amount of muscle. One more thing, fasting is best used for maintaining, I see it as the most advanced way to diet, but everyone is different and do what best works for you.

[chassis]

Originally Posted by TheDamnBoy

I’m 5’10” 180 with about 11-13% adipose tissue, been doing this since I was 18 back in 2001

Good numbers. How do you estimate or calculate % adipose?

[Gemini562]

Originally Posted by Stlthnmrdrd

16 hour intermittent fasting.
Keep calories below maintenance.
High protein diet.
Low intensity cardio (light jogging, walking).
Weight lifting.

Fat loss is all about diet, not the intensity of the workout.

Sooo true! I've been experimenting with a new routine to drop some weight. Instead of eating throughout the day, I stick to an 18 hour fast and eat all my meals within a 6 hour window. At first, it was a bit challenging, but I got used to it quickly. I also make sure to keep my daily calories just under what I burn, and I prioritize high-protein foods to help with muscle maintenance and hunger.

What I've learned is that diet is the real key to losing fat. The type of workout matters less than what and how much you're eating.

[TheDamnBoy]

Originally Posted by chassis

Good numbers. How do you estimate or calculate % adipose?

I just use the eye test, my scale says 24% yet I have a six pack, even when I’m seated and not slouching