This is a bit embarrassing to admit, but I struggle with basic nutrition to achieve meaningful fat loss despite thinking I understand it. My results, or lack there of, would indicate I do not so I’m going back to square one with this post. I’m provide some details and past dieting history for reference.
51, male, non smoker, on trt, 5’8”, 214 lbs. I supplement with a multi vitamin every other day, DHEA, aspirin, glycine and magnesium for sleep. I currently lift weights every 3rd day and walk at an incline, sometimes with a weighted vest 5-6 days week or an hour. Due to problematic shoulders I no longer lift heavy and go for slower reps, lighter weight and 20 or so reps with 2-3 sets. I go for weight that at slightly higher reps makes me struggle with the last 3-5 reps. Not failure, but close. I’ve been using a Dorian Yates workout plan seen here:
My TRT started a few years back when I was in a deep hole. High stress job, high stress home life (medical issues with a family member not marriage related) higher alcohol use, horrific sleep, no working out, you get the picture. It’s helped me immensely to be more productive and accomplish things each day instead of just sitting around like I was. The fact that I’m working out, trying to eat right, sleeping better and all my bloodwork is vastly improved is all due to TRT. My dose is modest and I’m happy where it’s at as is my Dr.
Food - random facts. I rarely drink alcohol, maybe every 3-4 months I’ll have a few stiff belts and call it a day for another 3 months. The older I get I drink even less than that so I expect alcohol will become a thing of the past in short order. I don’t eat candy bars or snack cakes, etc. I never drink nor drank soda and can count on one hand the times I eat out each year as far as fast food. It makes me feel like crap and eating out gets expensive so unless I’m traveling and don’t have a choice, I haven’t done it in decades as a general rule. If I do it’s a burger and a water. I sometimes will eat out every few months and get sushi or a steak but again, almost all my eating is grocery food. In the past I’ve tried fasting, higher carb, keto and carnivore. They don’t stick because it’s inconvenient to my work schedule (first responder with rotating shift work) physically I feel best on lower carb (average 100 grams a day) Very low carbs like with keto/carnivore made my insomnia even worse. I was averaging 3 hours of sleep a night and that’s a recipe for disaster. I now average 6-6.5 and feel good so I’ll take it. Also, synthetic sweeteners , most vegetables and grains like oatmeal, tear my stomach up. Horrible gas and bloating and even when I stuck with it for many months because I was told I would adjust to the higher fiber, I always felt like crap and oddly enough my joints would have a dull ache. Most days my meals consist of yogurts (Fage 0% Greek and Chobani flavored) , whole eggs, cottage cheese, sliced/shredded cheese, beef, sometimes bison, chicken, fairlife protein shakes, some potatoes (sweet, Yukon and russet), fruits (mostly berries and some avocados, kiwis and bananas) all natural peanut butter, coffee with a splash of heavy cream, a random glass of pomegranate or pineapple juice, turkey, sour cream, salsa, white albacore tuna, a random slice of sourdough bread, some tortilla chips, 72% dark chocolate, sometimes homemade ice cream a handful of times a year and condiments are mustard, avocado mayo, sugar free ketchup, salt, kerrygold butter, hot sauce and once in a blue moon some ranch dressing. I do have protein powder but find myself not using it much and don’t plan to buy more when this runs out. I aim for bare minimum 150 grams of protein a day and usually get to 175-180 on average. I’ve been steady with 2000 calories a day and have been weighing and measuring my food. I’ve been tracking my food very consistently for 4 months and while I feel good, workouts are good, my long term insomnia is improving/stabilizing, my strength is slowly going up and my clothes fit a TINY bit looser overall, I’m perplexed that I’ve not lost more fat. I have PLENTY to lose so even if I was recomping, I’d expect the scale to move more or my clothes to fit much looser. I’m starting to think that even with my activity level and lower carb, I’m at a gnats hair below maintenance and that’s frustrating. My first major goal is to get below 200, then 185. I was that weight before and because I’ve always been stocky (in a good way with broad shoulders, thick neck, big booty), I felt good at 180-185. So all in all, I need to drop 30 lbs and I’m starting to feel like on that specific goal, I’m spinning my wheels. I’ve gotten some advice about eating less and man, 2000 calories with working out and having a blue collar job tests, and admittedly breaks, my willpower embarrassingly quick.
So, there you have it. My little story in a nutshell. Any other info you may need to dial in any advice, please ask. Thanks for the help.
51, male, non smoker, on trt, 5’8”, 214 lbs. I supplement with a multi vitamin every other day, DHEA, aspirin, glycine and magnesium for sleep. I currently lift weights every 3rd day and walk at an incline, sometimes with a weighted vest 5-6 days week or an hour. Due to problematic shoulders I no longer lift heavy and go for slower reps, lighter weight and 20 or so reps with 2-3 sets. I go for weight that at slightly higher reps makes me struggle with the last 3-5 reps. Not failure, but close. I’ve been using a Dorian Yates workout plan seen here:
- Day 1: Chest, Biceps
- Exercises: Incline Bench Press, Straight Bar Curl.
- Day 2: Legs
- Exercises: Box Squats, Calf raises
- Day 3: Shoulders, Triceps
- Exercises: Shoulder Press, Lat
Pulldowns, Dumbbell Shrugs, Triceps push downs - Day 4: Back
- Exercises: Straight Bar Pullover, Cable Rows, Trap Bar dead’s.
My TRT started a few years back when I was in a deep hole. High stress job, high stress home life (medical issues with a family member not marriage related) higher alcohol use, horrific sleep, no working out, you get the picture. It’s helped me immensely to be more productive and accomplish things each day instead of just sitting around like I was. The fact that I’m working out, trying to eat right, sleeping better and all my bloodwork is vastly improved is all due to TRT. My dose is modest and I’m happy where it’s at as is my Dr.
Food - random facts. I rarely drink alcohol, maybe every 3-4 months I’ll have a few stiff belts and call it a day for another 3 months. The older I get I drink even less than that so I expect alcohol will become a thing of the past in short order. I don’t eat candy bars or snack cakes, etc. I never drink nor drank soda and can count on one hand the times I eat out each year as far as fast food. It makes me feel like crap and eating out gets expensive so unless I’m traveling and don’t have a choice, I haven’t done it in decades as a general rule. If I do it’s a burger and a water. I sometimes will eat out every few months and get sushi or a steak but again, almost all my eating is grocery food. In the past I’ve tried fasting, higher carb, keto and carnivore. They don’t stick because it’s inconvenient to my work schedule (first responder with rotating shift work) physically I feel best on lower carb (average 100 grams a day) Very low carbs like with keto/carnivore made my insomnia even worse. I was averaging 3 hours of sleep a night and that’s a recipe for disaster. I now average 6-6.5 and feel good so I’ll take it. Also, synthetic sweeteners , most vegetables and grains like oatmeal, tear my stomach up. Horrible gas and bloating and even when I stuck with it for many months because I was told I would adjust to the higher fiber, I always felt like crap and oddly enough my joints would have a dull ache. Most days my meals consist of yogurts (Fage 0% Greek and Chobani flavored) , whole eggs, cottage cheese, sliced/shredded cheese, beef, sometimes bison, chicken, fairlife protein shakes, some potatoes (sweet, Yukon and russet), fruits (mostly berries and some avocados, kiwis and bananas) all natural peanut butter, coffee with a splash of heavy cream, a random glass of pomegranate or pineapple juice, turkey, sour cream, salsa, white albacore tuna, a random slice of sourdough bread, some tortilla chips, 72% dark chocolate, sometimes homemade ice cream a handful of times a year and condiments are mustard, avocado mayo, sugar free ketchup, salt, kerrygold butter, hot sauce and once in a blue moon some ranch dressing. I do have protein powder but find myself not using it much and don’t plan to buy more when this runs out. I aim for bare minimum 150 grams of protein a day and usually get to 175-180 on average. I’ve been steady with 2000 calories a day and have been weighing and measuring my food. I’ve been tracking my food very consistently for 4 months and while I feel good, workouts are good, my long term insomnia is improving/stabilizing, my strength is slowly going up and my clothes fit a TINY bit looser overall, I’m perplexed that I’ve not lost more fat. I have PLENTY to lose so even if I was recomping, I’d expect the scale to move more or my clothes to fit much looser. I’m starting to think that even with my activity level and lower carb, I’m at a gnats hair below maintenance and that’s frustrating. My first major goal is to get below 200, then 185. I was that weight before and because I’ve always been stocky (in a good way with broad shoulders, thick neck, big booty), I felt good at 180-185. So all in all, I need to drop 30 lbs and I’m starting to feel like on that specific goal, I’m spinning my wheels. I’ve gotten some advice about eating less and man, 2000 calories with working out and having a blue collar job tests, and admittedly breaks, my willpower embarrassingly quick.
So, there you have it. My little story in a nutshell. Any other info you may need to dial in any advice, please ask. Thanks for the help.
