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Started lifting back in November of last year. Really trying to get fit in my 30s. Anyone in a similar boat or was? Would like some tips. Been excess of 200lbs since high school and weight cycles through my 20s. Just wanting to getting strong toned and active for my family. 31 5'7" 220lbs. I know it's never too late to start but I keep reading about how it's an uphill battle after 28(sounds bullshit to me) I get I can be harder but how much difficult can it be?

Started lifting back in November of last year. Really trying to get fit in my 30s. Anyone in a similar boat or was? Would like some tips. Been excess of 200lbs since high school and weight cycles through my 20s. Just wanting to getting strong toned and active for my family. 31 5'7" 220lbs. I know it's never too late to start but I keep reading about how it's an uphill battle after 28(sounds bullshit to me) I get I can be harder but how much difficult can it be?

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[–] • 4 pts

Cutting out carbs changed everything! Light weights, reps, cardio. Remember, you literally are what you eat.

[–] • 2 pts

you need carbs for workouts though. counting calories is king.

[–] • 1 pt

This is something I've always been a huge believer in. Counting calories that is. Calories in vs calories out. Really been focused on getting protein and counting calories. Shitty thing is, since I've started lifting, I've been noticing I get more hungry. I typically try and eat less than 1500 a day except on Saturdays which is my main cheat day. Always been an OMAD diet.

[–] • 2 pts

Counting calories is great, but you are going way too low.

Use this: https://www.iifym.com

If you want to lift and lose weight, don't put calories too low. Go with a low deficit and focus on putting in good workouts - you will need proper fuel for that.

[–] • 1 pt (edited )

Please appreciate that calories are a measurement of energy, cals in vs cals out is more nuanced than the name implies, for not all calories are created equal. Calories from a hydrogenated polyunsaturated monocropped GMO sugar laden goyslop fat fuck bait Twinkie are not equal to calories from a ribeye and sweet potato. Meat has a higher satiety level than any other food source. Protein is King, especially as we age. There are a multitude of clean eating strategies. Find one that works for you. Diet and exercise are a package deal.

[–] • 1 pt

1500 is crazy to me. I stay between 4-6k while bulking, 3k for maintenance, and 2-2300k while cutting.

Cheat days are great and even necessary while needing to break plateaus or stagnation in your training or body composition. You would do best to ask what you are using the cheat day for though. Is it used as a complex carb load day to restore glycogen w/ in muscle in order to lift harder or train legs the next day? Is it just an excuse to eat goyslop and processed sugars like a fat ass? Is it used as a nice meal and reward to relax and enjoy time w/ your family?

Doesn't matter what you have going on w/ cheat days brother. Just be sure to make good use of that extra boost of carb loading and hit the gym for a bit longer to burn those extra calories.

Another method that may work for you since you like CICO w/ a cheat day, will be to figure out your TDEE using an online calculator. https://tdeecalculator.org/ Then use TDEE x 7 = weekly calorie energy expenditure. As long as weekly ends up being lower than daily x 7, you will be fine. Once plateaus are reached, little adjustments can be made and there are so many more tips to weight loss I can give you or what your goals are.

t. 6ʼ3" , 246lbs, 7.83% body fat

[–] • 1 pt

cheat days are retarded, you are only undoing your work.

[–] • 1 pt

Something Ive struggled with for aure