NightRoller
Member
- Joined
- Jun 22, 2022
- Goal
- Improve NG Social Skill
- Age
- 23
- Location
- Downtown
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Replies:
And you're right about the weekly evaluation thing. I've mostly just been covering the daily items in this log, but not paying attention to the weekly trends.
I will show you it's possible. I don't know if I can do it. I think I can do it. I have the tools now to do it. But you're right again, I've been trying to go hard and bring it down to 1650 because I felt like I needed a bigger deficit to make quicker progress towards losing fat.
My worry with bringing it up to 2,200 is that my maintenance is about 2,000 or so, give or take a hundred. I'm naturally under-weight for my height, so I don't take much to be in a net gain. So eating 2,200 per day would put me at an overall increase unless I do more solid cardio (which I am considering). It's hard for me to justify to myself that I should raise my goal to a net increase... but you're probably right: having a 2200 Cal goal doesn't mean I need to eat up to that goal every day but just means I can stress less about whether I reach it in a given day or not.
As for the why: It's less "weight" loss and more "fat" loss, because I do have a significant rounded belly most of the time and rarely get to see my abs except when I laugh. I know they're developed, I hit them at the gym about every other time I go (used to be 1.5 times per week). Why I choose to lose fat rather than focus on muscle growth is because I tried gaining muscle last year all spring, then much of this summer, and noticed that I haven't been getting enough sleep to allow my body to make the needed repairs to get stronger. So right now, the only option available is to get leaner and lose fat.
In the future, I want to add muscle, but being a math major means sleep is rarely plentiful (just look at the pictures of any university's math department and >60-90% of them will have big dark eye-bags). Of course, sleep helps for losing weight as well, but isn't as necessary as it is for gaining muscle. I'm tired of spinning my wheels and trying to gain muscle/strength to no avail (was using the Stronglifts 5x5 program during the spring/summer, got everything to the point of failure, and just kept stuck at the same failure over and over).
So I appreciate the advice and you're a super dude with the helpful attitude you gave it with, but for this point in my life it's not realistic to implement yet.
Edit: Another significant part of "why" I want to lose fat is that I've heard how cool it looks to have visible abs. I won't reach movie-model ripped levels, but I would like to approach that direction asymptotically as much as possible. Andy did it, several others I take inspiration from have gotten there, I want to join the club and pat myself on the back for having done something difficult.
Replies:
Yes. I can do better. I will do better. Something has to give here, and it's not going to be me giving up my goal yet. I will build the environment and systems and habits to make my goal a reality. And above, you see some of the results. And it will get better from here on.Mimbe393939 said:Since October 10th, those have been your calories...
Surely, a 俺 can do better.
[...]
がんばって。
pancakemouse said:https://paleoleap.com/n-acetylcysteine-a-supplement-for-food-cravings/
You might look at N-acetylcysteine for reducing your desire to eat. I was doing some research on this recently for some sinus issues I've been having due to Long COVID, and a lot of people on reddit are reporting success mitigating their various addictions with it.
- I'll consider that. I will add it to my arsenal for later-resort measures. After reading the article, I think it likely that stress and lack of sleep are what's hampering me in this regard, and that the cravings can be circumvented towards mock-up low calorie versions of foods instead (as per NotYourAverageNerd 's article post on losing weight, I'm watching a lot of Greg Douchette, Will Tennyson, Remington James, and others to find recipes I can make that fill up without including the ridiculous calories).
- The largest difficulty besides that seems to be any situation where food is available and I have the option to eat or not eat. I want to retrain my brain, make it an option to eat {the high-calorie thing} or eat {my version of a snack instead}, (or drink water or go for a walk or whatever) instead.
SWEET! I'd been poking around the forums for something like this that understood this line of struggles, but hadn't found anything yet. I'm already grateful that you understand some of the difficulties this is coming from... I see many people able to just do a diet and endure the pain, and the pain isn't the difficult part for me (or you either, perhaps); it's as you said, the binging and overeating. You're doing amazing at this already, and I'm inspired by the progress you've made there already.ImChuckBass said:I'm still improving, but I feel like I can give you some really solid advice on how to adjust to eating a lower caloric intake.
[...]
I can see that you seem to be averaging quite a few hundred calories over your daily intake goal.
[...]
Every time I would try and lower my intake to maintenance level, I'd always fuck up and eat way over.
I'm not ready for it yet, that much is apparent. But I set myself to stick out aiming for this goal until next Saturday, then reevaluate.ImChuckBass said:Baby steps.
I know your current daily goal is 1,650 calories - but you just aren't ready for it.
Challenge yourself to eat no more than 2,200 calories per day for 7 days and see how you go.
You're probably thinking "NAH MAN, FUCK THAT, I NEED TO HARDEN THE FUCK UP AND EAT ONLY 1,650 CALORIES".
Bro, your habits are 2,200+ calorie habits. You probably have so many little habits causing you to eat this many calories that even if you do great one day, there's still 5 more bad habits creeping up the following day. It's a vicious cycle.This explains your pattern of going over for the entire week. Trust me. I do the same thing, I get it.
If you think "Pfft, this advice is stupid. 2,200 calories per day as a goal is too easy".
Fine. THEN SHOW US.
And you're right about the weekly evaluation thing. I've mostly just been covering the daily items in this log, but not paying attention to the weekly trends.
I will show you it's possible. I don't know if I can do it. I think I can do it. I have the tools now to do it. But you're right again, I've been trying to go hard and bring it down to 1650 because I felt like I needed a bigger deficit to make quicker progress towards losing fat.
My worry with bringing it up to 2,200 is that my maintenance is about 2,000 or so, give or take a hundred. I'm naturally under-weight for my height, so I don't take much to be in a net gain. So eating 2,200 per day would put me at an overall increase unless I do more solid cardio (which I am considering). It's hard for me to justify to myself that I should raise my goal to a net increase... but you're probably right: having a 2200 Cal goal doesn't mean I need to eat up to that goal every day but just means I can stress less about whether I reach it in a given day or not.
Okay. If I fail to stay under 1650 for >2 days by next week Saturday, I will switch over to this method and start at 2200. I commit to that.ImChuckBass said:The idea is that you REVIEW AFTER EVERY SINGLE WEEK. And you be HONEST WITH YOURSELF about HOW HARD IT WAS TO EAT THAT DAILY INTAKE.
If it was EASY, you lower the next weeks goals by 100 calories per day. If it was TOO CHALLENGING, you keep the goal the same for the following week.
You just rinse and repeat this process and eventually, you'll be able to eat 1,650 calories per day for 30 days in a row with much more ease.
Based on my extensive use of Mark Queppet's materials and methods to quit porn/etc., my own experience and beliefs agree with this. It's not a matter of doing the right thing for a short period, so much as doing it consistently for a long, long time. I'd raise the standard to 30 or 60 days in a row to consider it a solidly changed habit. It's doing the right steps every. single. day. Though one can get to 30 or 60 days by just "white knuckling" and "trying really hard", it'll eventually crash if the habits weren't formed well. But the odds are that if one can get to 30/60 days of successfully practicing a habit, then it's probable that at least some amount of habit change, mindset shift, and etc. has accumulated to support that streak of success.ImChuckBass said:*** I just want to mention that, whilst you might be able to eat 1,650 calories for 4 days in a row, it doesn't mean you have ADDRESSED AND CHANGED THE BAD HABITS.
Where as if you can do it for 14 days in a row, it means you can comfortably move onto the next phase of reducing your calories BECAUSE YOU HAVE FORMED BETTER HABITS.
This is extremely helpful. You're an awesome guy, typing out that detailed explanation and sharing your experience and knowledge to this degree. You're on an inspirational path. Keep it up, and I hope to follow in your footsteps! Let's "crush our goals"!ImChuckBass said:Hope this helps.
We will see if I can continue to stick to my goal, if I hit 3 total days in the next week before next Saturday that I go over I will change the goal to be more reasonable, as you and @ImChuckBass suggested. You hit the nail on the head for my reason behind not wanting to reduce the deficit goal... though my rush is to reach ab-level (as mentioned in my signature) by 2023.goldfish said:Agree'd with @ImChuckBass, your deficit is too big. I know you dont wanna hear this advice b/c u wanna lose weight as fast as possible, but a large deficit only works if you can stick to it. There's also absolutely no rush to lose weight. I made the same mistake before, ignored everyone's advice who told me to slow down, and got stuck. It wasn't until I changed my deficit to something more sustainable that I started losing weight again.
One more thing, why are you trying to lose weight? I don't know how tall you are but you look hella skinny in your pictures, and I'm not sure if losing a couple more lbs is gonna do much for you. You might wanna consider shifting gears and going on a bulk instead.
As for the why: It's less "weight" loss and more "fat" loss, because I do have a significant rounded belly most of the time and rarely get to see my abs except when I laugh. I know they're developed, I hit them at the gym about every other time I go (used to be 1.5 times per week). Why I choose to lose fat rather than focus on muscle growth is because I tried gaining muscle last year all spring, then much of this summer, and noticed that I haven't been getting enough sleep to allow my body to make the needed repairs to get stronger. So right now, the only option available is to get leaner and lose fat.
In the future, I want to add muscle, but being a math major means sleep is rarely plentiful (just look at the pictures of any university's math department and >60-90% of them will have big dark eye-bags). Of course, sleep helps for losing weight as well, but isn't as necessary as it is for gaining muscle. I'm tired of spinning my wheels and trying to gain muscle/strength to no avail (was using the Stronglifts 5x5 program during the spring/summer, got everything to the point of failure, and just kept stuck at the same failure over and over).
So I appreciate the advice and you're a super dude with the helpful attitude you gave it with, but for this point in my life it's not realistic to implement yet.
Edit: Another significant part of "why" I want to lose fat is that I've heard how cool it looks to have visible abs. I won't reach movie-model ripped levels, but I would like to approach that direction asymptotically as much as possible. Andy did it, several others I take inspiration from have gotten there, I want to join the club and pat myself on the back for having done something difficult.