General Health & Fitness - Stay/Get Back in Shape

[4thgenheel]

I wish I had your ability to leave it alone

Since I mainly cook everything I eat, and have found the foods that I prefer to eat, I use an excel spreadsheet. I add the food name and the weight (in gram) and it does the rest.

you gotta take a break sometimes, dude!

what are your daily macros, if you don't mind me asking? pretty sure you're a dude and i'm a 155lb female, so i'm sure they're quite different but im always curious what other people who track theirs are consuming. i've managed to average an @ 300-400 calorie deficit for about a year now and have lost about 20 lbs while adding muscle mass.

 

[DiehardHeelFan]

Don’t count macros but have a decent idea of what I am eating.

 

[stankeylegjones]

you gotta take a break sometimes, dude!

what are your daily macros, if you don't mind me asking? pretty sure you're a dude and i'm a 155lb female, so i'm sure they're quite different but im always curious what other people who track theirs are consuming. i've managed to average an @ 300-400 calorie deficit for about a year now and have lost about 20 lbs while adding muscle mass.

That is awesome! Congratulations! It's very hard to lose weight while adding muscle mass.

I know, but the obsession is strong!

I'm male, early 40s. 182 cm, bodyweight has been 72-75 kg for the past several years. This past week (a typical week) my daily averages were: 91.6 g fat, 379.1 g carb, 199.7 g protein, 3020.4 cals (2814.2 effective calories), which gives 27.3% of cals coming from fat, 50.2% from carbs, and 26.4% from protein.

 

[4thgenheel]

That is awesome! Congratulations! It's very hard to lose weight while adding muscle mass.

I know, but the obsession is strong!

I'm male, early 40s. 182 cm, bodyweight has been 72-75 kg for the past several years. This past week (a typical week) my daily averages were: 91.6 g fat, 379.1 g carb, 199.7 g protein, 3020.4 cals (2814.2 effective calories), which gives 27.3% of cals coming from fat, 50.2% from carbs, and 26.4% from protein.

its taken a LOT of consistency and discipline.

i lift 4-5 days a week along with moderate cardio and i get in strenuous cardio on the non-lifting days. 10k+ steps every day. very clean diet 90% of the time and i've had maybe 10 alcoholic bevs total in 2025.

 

[stankeylegjones]

its taken a LOT of consistency and discipline.

i lift 4-5 days a week along with moderate cardio and i get in strenuous cardio on the non-lifting days. 10k+ steps every day. very clean diet 90% of the time and i've had maybe 10 alcoholic bevs total in 2025.

Hey, this sounds like me

I train 5 days a week - it's about an hour of getting ready to life (elliptical, mobility work, light exercises) and then an hour(ish) of lifts/exercises. Outside of that I walk, a lot, for recovery and burning calories. My diet is pretty clean and simple, eating a lot of oats, rice, wheat eggs, seafood, meats, veggies, fruits, ghee and evoo, and some others, but I do treat myself to a meal that I didn't cook every week.

Now that I'm at a weight/body composition that I'm happy with, I view it as the more calories I burn the more food I get to eat - I've always enjoyed eating, and eating a lot.

What type of lifting?

 

[Heelsandeers]

I'm male, early 40s. 182 cm, bodyweight has been 72-75 kg for the past several years. This past week (a typical week) my daily averages were: 91.6 g fat, 379.1 g carb, 199.7 g protein, 3020.4 cals (2814.2 effective calories), which gives 27.3% of cals coming from fat, 50.2% from carbs, and 26.4% from protein.

What is your squat/bench/deadlift? Assuming you do any of those lifts

Curious because we're about the same size. Only I don't lift or eat enough

 

[stankeylegjones]

What is your squat/bench/deadlift? Assuming you do any of those lifts

Curious because we're about the same size. Only I don't lift or eat enough

I don't bench. I don't (really) deadlift, the closest thing would be like a very heavy clean pull, but I feel confident that I can currently deadlift 175 kg, maybe/probably more. A max squat currently would probably be around 175 also - I hit a triple at 160 not too long ago.

 

[4thgenheel]

Hey, this sounds like me

I train 5 days a week - it's about an hour of getting ready to life (elliptical, mobility work, light exercises) and then an hour(ish) of lifts/exercises. Outside of that I walk, a lot, for recovery and burning calories. My diet is pretty clean and simple, eating a lot of oats, rice, wheat eggs, seafood, meats, veggies, fruits, ghee and evoo, and some others, but I do treat myself to a meal that I didn't cook every week.

Now that I'm at a weight/body composition that I'm happy with, I view it as the more calories I burn the more food I get to eat - I've always enjoyed eating, and eating a lot.

What type of lifting?

very nice, it sounds like you've got your routine really dialed-in.

mostly machines, some free weights here and there. i changed my split earlier this year to include 2 leg/push days (one day quad focused and one glute/ham focused) and 1 pull day and i simply rotate those 3 days. 6-12 rep range to failure on everything.

 

[stankeylegjones]

very nice, it sounds like you've got your routine really dialed-in.

mostly machines, some free weights here and there. i changed my split earlier this year to include 2 leg/push days (one day quad focused and one glute/ham focused) and 1 pull day and i simply rotate those 3 days. 6-12 rep range to failure on everything.

Nice!

 

[hedge]

I train 5 days a week - it's about an hour of getting ready to life (elliptical, mobility work, light exercises) and then an hour(ish) of lifts/exercises. Outside of that I walk, a lot, for recovery and burning calories.

I'm not surprised to hear this if you're consuming 3000+ calories a day and still maintain a weight of 160-165 lbs..

 

[Heelsandeers]

I don't bench. I don't (really) deadlift, the closest thing would be like a very heavy clean pull, but I feel confident that I can currently deadlift 175 kg, maybe/probably more. A max squat currently would probably be around 175 also - I hit a triple at 160 not too long ago.

Pretty good. I would say my goal is 85% of that. In terms of relative strength

I'm eager to start back squatting heavy. Should be at it by end of summer

Mentioned earlier in the thread but that has not been part of my routine yet

Not sure of max deadlift but I was getting 300 5x5 there for a while

 

[stankeylegjones]

I'm not surprised to hear this if you're consuming 3000+ calories a day and still maintain a weight of 160-165 lbs..

One thing that really stood out to me when I started weighing my food and calculating calories was that I was really underestimating my caloric intake when I was eyeballing food. 3000 calories seems like a lot, and it is, but not as much food as many would think. I'm pretty confident that I'm not unique to underestimating calories, and this is a big reason why many overweight folks tend to be overweight.

 

[stankeylegjones]

Pretty good. I would say my goal is 85% of that. In terms of relative strength

I'm eager to start back squatting heavy. Should be at it by end of summer

Mentioned earlier in the thread but that has not been part of my routine yet

Not sure of max deadlift but I was getting 300 5x5 there for a while

5 x 5 on deadlift, or anything really at sets of 5, at heavy weights sounds brutal.

 

[ChapelHillSooner]

What is your squat/bench/deadlift? Assuming you do any of those lifts

Curious because we're about the same size. Only I don't lift or eat enough

You didn’t ask me but I have been doing more powerlifting type exercises the last few years.

Just did squats today. I chickened out on 335 and didn’t get near depth but did a couple of reps of 315.

I deadlifted 345 the other day.

I don’t know about bench because I usually use dumbbells or machines. If I had to guess I was say 275.

My goal is to reach 1000 total. At 53 I might have started that too late.

One thing I did recently was take my shoes off to squat and deadlift. I think it made at least 20-25 pound difference. I was much stronger. Guess that is the force to compress the spring before moving the weight.

 

[GoHeelsweeeehoooo]

I've been working out pretty consistently since January - started out pretty light in January - back then I was doing around 20 minutes a day on weekdays and each month I've increased that - now my goal is to do 40-45 minutes on the treadmill in the morning before I have breakfast - do about 18-20 minutes on the treadmill after I have lunch and then around 20-25 minutes on the treadmill when I get done with work - trying to also do some light weight training with hand weights 3 days a week - my main goal is to lose weight - try to keep my diet balanced with protein and carbs and I do take a multivitamin and I take some fish oil capsules - I have noticed improvements in my cardiovascular health and probably lost at least 30 lbs since January