>38 years old
>5'9" 200lbs, 44 inch waist
>desk job
>haven't exercised in 15 years

I hired a gymrat friend to be my personal trainer. We went over my diet, set cardio goals, did interval barbell exercises.

Two months ago, I could "run" half a kilometer before getting gassed, now I can do 2k in 15 minutes and do windsprints afterward. I went from benchpress sets of 60lbs to 100, 135lbs deadlift sets, and now adding 90lbs cable-crunches.

And I'm still 200lbs with a 44inch waist, calculated 26% bodyfat, exactly where I started.

I am definitely eating less, and even replacing meals with no-sugar protein. What else can I be doing to lose this weight? Or am I still ramping up to a natural maximum in fitness for my size before I start burning fat?

i'm same height and twenty lbs lighter, yet my waist is ten inches smaller. how tf is that possible?

also if you can afford the time, long walks/hiking. get 10k-30k steps in 5-6 days a week.

>>76402609 (OP)
Fix your diet
Put yourself on a bike or elliptical and ride it every spare second of the day you have until you loose all fat

>>76402609 (OP)
You are not eating less.
You're probably eating better, but not less.
Would you care to give us an example of your diet, for a day?
And remember that the biggest and most common diet mistakes are not counting everything, and counting less weight than what you're actually eating

>>76402675
>remember that the biggest and most common diet mistakes are not counting everything
That's my main issue, dieting by vibes rather than writing it down.

>Would you care to give us an example of your diet, for a day?
Protein powder + water breakfast, maybe a banana, usually a cup of coffee with splash of cream
Packaged salad (340 calories) or a small turkey sandwich for lunch, then something like that for dinner
Snacking during the day of maybe a dozen low-fat crackers and some skim-milk cheese, plus more protein powder
Trying to limit myself to no more than one can of soda per day
I don't keep track of how much water I drink. I'm sure it isn't enough, but at least a straight liter apart from the mixed stuff

On the weekend I don't worry about dieting, and usually have at least a burger or something.

>>76402711
Well then write it down. If it gets in your mouth, it gets in the book.
Unless you're snacking a ton, you are eating more than that. But it's probably the snacks. Also throw away that soda.

You know, it’s threads like these where an anon professes to have 0 awareness of fitness and diet that reminds me of just how over things really are.
OP you should be frightened. A 44” waist indicates you have completely trashed your body, and are either carrying a fuckload of visceral fat, or fluid in your abdomen. You need to take your training and diet seriously or you’re going to have a heart attack and die early.

>>76402609 (OP)
>haven't exercised in 15 years

Wow thanks for the encouragement guys. Really earning that reputation.

>>76403003
>44” waist indicates you have completely trashed your body
It indicates I have a beer gut, that's not my pants size.

I don't have zero awareness of diet, I was looking for advice in case it wasn't just that's preventing me from losing weight.

>>76402609 (OP)
Visceral fat from massive amounts of sedentarism
You will have to fast to remove it

>>76403037
Fitness is 80% diet. You obviously don’t want to change that bad if you’re not willing to cut out soda entirely or if you take diet breaks on the weekend. That’s fine, don’t get all uppity with the lads here for making fun of you when you clearly don’t care. Do you really want to change? You need to hate how you are now and work every day until you become the person you want to be. Fuck that self-love bullshit; that’s how you stay a loser. You clearly aren’t there mentally and, therefore, aren’t willing to commit. Enjoy being a beer gut, 44” waist loser for the rest of your life until you drop dead. Writing that, I realize that you probably didn’t even cut out alcohol. Drinking your calories is the worst thing you can possibly do when trying to lose weight. No one cares and no one will remember you unless you decide to commit to yourself, faggot. Here’s some actionable advice if you choose to actually take it: cut out soda and cut out alcohol. Coffee and cream is fine as well as protein shakes and milk. Everything else should be water. Eat eggs in the morning with oatmeal. Eat tinned sardines or tuna for lunch with a salad. Eat a dinner of meat or chicken with a side of vegetables and a carbohydrate. Do this every day for 6 months. Put your head down and ignore all the people around you that will tell you that what you’re doing is unhealthy. I guarantee if you actually do this and continue working out as well, you will be a new person. Good luck

>>76402609 (OP)
>Hasn't exercised in 15 years (180 months)
>Expects to fix it in 2
Be patient and eat even less, fatass

>>76402609 (OP)
Fuck it man, just stop eating entirely. Fast for like 2 weeks. Eat multivitamins and green tea, nothing else. Keep doing light exercises daily. See how much you lose.

When you finally stop your fast, break it with broth and not real food for a while, otherwise you will just throw up and be miserable.

how the fuck do you have a 44 inch waist at 5'9" 200.
Is your entire caloric intake Budweiser

>>76402609 (OP)
Count your calories. You definitely are not eating less.

>>76402609 (OP)
>listening to gymrats

>>76402749
>Unless you're snacking a ton, you are eating more than that.
And if he proves he's not, you're gonna say he's lying lol.

CICO doesn't work deal with it.

>>76403067
>Fitness is 80% diet.
>Dieting doesn't work if it's not done autistically
Choose one.

>>76402609 (OP)
Give it like 6 months to a year before you slim down. I know it's contrary to this board's whole "i want to be beautiful and I want it right now" mentality but you will get a lot more lean mass and can build on your cardio injury free for a while. You try doing all that shit when you're 38 and at a deficit you will get injured your recovery is kind or shit at that age you don't need to make it worse by being under fed. Just be patient with the process.

>>76402609 (OP)

At your age you need to do OMAD. Really cut the calories down, doing the meme couple hundred calories a day cut won't work for you.

Really the slow cuts are more for already healthy guys that might be 16-17% bf trying to get to 12%

>>76403218
>at that age you don't need to make it worse by being under fed
>>76403250
>At your age you need to do OMAD

The Duality of /fit/

>>76403262
Omad is a binge eating disorder disguised as a diet and will do some bad shit to your pancreas if you're even toe deep in pre-diabetes. The systematic inflammation that gives you will definitely exacerbate the tendonopathy related stuff. Also because of how important insulin is to growth after your peak igf-1, test, and hgh years you're dramatically hindering your ability to even gain from what you're doing. Don't do omad unless you have less than 10 lbs to lose that shit is horrible long term.

>>76403195
If he proves he's not, there's the age old adage: then eat less.
CICO doesn't work like clockwork, but it works well enough that we can work with it.

JFC this thread is simultaneously misinformation coupled with putting pearls before a literal swine.

If you actually want to unfuck yourself:
- calculate your TDEE (fullsailrabbit bmr)
- PLAN (not retroactively measure) a 500-700 calorie deficit, with at LEAST 150g of protein
- STOP increasing your gym activity. Just freeze it in place. Whatever you did this week is what you're going to do for the next 20 weeks. Increasing "fitness", while a worthwhile goal in the longterm, is add odds with the actual main thing you need to do, which is remove adipose tissue from your midsection.
And if you fail this IQ test, just go on fucking ozempic and unfuck your life.

>>76403420
>500-700 calorie deficit
I wouldn't go that high of a deficit for a long time.
>150g protein
He is over 30 and does go to the gym. Imo needs 250g of protein at least.

>>76402609 (OP)
spend a single day autistically tracking stuff you eat. weigh everything. let not a teaspoon of olive oil go untracked. be honest with yourself.

your metabolism doesn't slow down with age that dramatically. the good news is your body is recompositing and building muscle in place of fat.

>>76403438
>250g of protein at least
Retard

>>76402609 (OP)
>*taps sign*

32 here and I'm 74kg and i'm aiming for 69kg by the end of August. Is that doable with 1800 calories? I'm on day 2 and i'm already feeling the struggle but i believe when i get lean i will be in a much better spot. Also is 50g fat per day or i'm i messing up my hormones?

>>76403688
Was thinking the same when I read the words "a splash of cream." You don't eyeball calorie dense food.

I'll slather a knife's edge of PB onto a rice cake and land at 21.7g instead of 15.0 and figure I'll be fine. But I won't be fine. That's an entire orange I can't have to tide me over between lunch and dinner.

Add to that the fact there's a 20% legal wiggle room for claimed caloric content. Two identical jars of peanut butter, both 99.3% peanuts, claim 578 and 603 calories. You're gonna wanna know this, autistically weigh out 15.0 grams on a precision scale, and track the 587 kcal variant as 603 to be safe.

t. anorectic

>CAPTCHA: ANAM8

>>76403438
700cal deficit isn't much, he could go higher. You gotta consider he's over 25% fat.
Protein can stay at 2 to 2.4g per kg of lean body mass. I'm not running the numbers for him, but I expect somewhere around 180 or 190g.

You know "unable to lose weight" literally goes against the laws of science right? Did you ever see a fat person in a concentration camp?
If you exert more energy than you intake you WILL lose weight, no amount of pseudo silly made up stupid fucking disease or illness you pretend to have will stop that

>>76403830
I gave in and run the numbers, it's 135 to 160g of protein.
I expected it to be way higher.

>>76402609 (OP)
>I fucked my body for 38 yrs, why cant I fix it after two months?
you're gonna have to try harder and longer, tbf there is already improvements I can guarantee you but it will take a bit longer to reflect on your body

>>76403840
>>76403830
He doesn't take steroids, is on a calorie deficit and is getting old.
Why do you say he needs such a low amount of protein? He won't be able to build muscle and will lose all his already existing muscle

>>76402711
You should incorporate more plant variety (including spices) and fermented foods - a healthy gut biome improves metabolism, satiety and decreases fat retention. This is why rich people are healthier and less likely to be obese.

I don't know why people make this so complicated, literallly track your calories, down to the last single digit. Buy a scale, measure everything, read all the labels, write down and calculate every single thing you put in our mouth. The number one reason people don't lose weight is they're overeating when they think they aren't.

>>76403854
Yeah, it's the standard.
More than that might have some reduced effect (that happens when in a weight loss phase), but otherwise it's pretty much wasted money.
AND he has to check if he personally needs more or less protein than the average, that's something to check too, but he has to start somewhere.

>>76402711
>dieting by vibes
You're not dieting dipshit.
Count the fucking calories. Use an app like chronometer and weigh everything except spices. Put into the app.
It's not fucking hard.

>>76402711
how about you stop eating/snacking all day you fat idiot

NEXT
>>76404049 >>76404049 >>76404049 >>76404049

>>76403037
>really earning that reputation
Likewise fatass, with your self aggrandizing behavior and refusal to admit that you aren’t doing anything right. It’s very simple. Cut out all drinks except plain water, tea, and coffee. Stay hydrated. Eat lean protein, vegetables, minimize carbs and fat. Track calories and adhere to a strict diet or suffer and remain subhuman, not our problem if you can’t handle it or negative reactions to your retarded lifestyle choices.

>Weight stayed the same with month
>Waist down 2 inchs from 40" to 38"
making it?

>>76402711
Stop snacking. Eat only breakfast lunch dinner and that's it. Nothing in between.
Throw that protein powder away. You don't need it. Eat only real food.
Drink more water. No, more than that. You still aren't drinking enough. More!

>>76404074
Not really bud, when your body begins to resemble a human being is when you’re beginning to make it

>>76403037
>It indicates I have a beer gut, that's not my pants size.
You know why pants are measured WAIST x inseam? That is your pant size, you just can't wear them correctly because your proportions are not human, your waist isn't supposed to be 8-10" greater than your hips my dude, your pants should tend to ride up your midsection not slide down your ass.

>>76402609 (OP)
Have patience, bro.

>>76404044
>Use an app like chronometer
Cronometer*

>>76402609 (OP)
get a dexascan for accurate body composition

>>76402609 (OP)
>>76402711
you have to count calories. use myfitnesspal or something similar.
we have a fat loss general. there's all the info you need there.

>>76402711
>diet by vibes

>>76402609 (OP)
post your diet fatty

>>76402711
dont usually pile on but you fucking deserve it and need to hear it.
DIET BY VIBES IS NOT A THING
>protein shake + a banana.
Have one or the other.
>Packaged salad or a small turkey sandwich
I don't actually believe you're eating under 1000 calories for both lunch and dinner. But in any case, just do meal prep. Once a week, batch cook chicken and get some a big bag of frozen veggies. Look up Gordon Ramsay's youtube channel for basic cooking instructions.
>Snacking during the day of maybe a dozen low-fat crackers
Assuming you're not full of shit, pour out one serving size and then put the box away.
>one can of soda per day
trying? cut that shit out, you're fucking 38. I'm 39, i drink maybe one pepsi a YEAR and it tastes like shit. Get seltzer and get used to it if you want something bubbly.
>a straight liter apart from the mixed stuff
i almost dont even want to know that means

>On the weekend I don't worry about dieting
YOU ARE STILL A FAT CUNT ON THE WEEKEND
A burger and what? Fries? Some nachos as an app? Maybe a pizza for dessert? And we know the weekend starts on Friday and probably rolls into "fuck it mondays" with the leftovers
I'm willing to bet my life that your healthy eating is probably three days a week and you're rewarding yourself with a binge for the other four.
I hope your friend beats the shit out of you.

>>76402609 (OP)
You're way more than 26 with a 44 inch waist

>>76403688
saving this to shame other retards like OP

also even the olive oil point makes me wonder how much damage is being done by my wife's cooking

i hate OP so much because i'm 39 and last year, not long after turning 38 and finally slaying my demons, I got the life I wanted. and this faggot won't be honest with himself.

>>76403438
I'm none of these anons, but OP, don't listen to this guy. Cut at 700 minimum and get 100-150 grams of protein.

>>76404675
this ops fat and delusional

>>76402711
Stop snacking. If you're a 5'9" 200 kind of guy (I was a 6'0" 230 guy not long ago so no hate) it will be hard enough keeping your main meals within the calorie limit to lose weight. If you're adding snacks on top of meals you have basically no shot.

>>76404076
>Throw that protein powder away.
Retarded advice

I'm 38, unfit and anti psychotics made me a bit chubby. But crack, alchohol, 2 meals a day and 40 k steps gave me my six pack back.

>When your body refuses to slim
No, you're doing it wrong
>I am definitely eating less
Okay, not enough to lose weight

>>76402711
"dieting by vibes" means pretending to diet but deep down you know youre not.

Its so easy to grab a handful of fries or soemthing thinking its a 30 calorie nothingburger when in reality you just ate 300 calories. Do that 2-3 times a day and youve just found 500-900 calories from nowhere

>>76402609 (OP)
>And I'm still 200lbs with a 44inch waist, calculated 26% bodyfat, exactly where I started.
Since your lifts are going up you’re probably adding muscle and losing fat, but the weight of each is cancelling out (which isn’t bad). I’m a bit surprised your waist is the same but your clothes should start fitting better.

Definitely keep up with the lifting, it’s the best way to keep weight off long term

>>76406639
At that level of lifting he really doesn't need it. It's just unnecessary extra calories that definitely aren't going into building muscle.

>>76406714
its really easy to diet by vibes
hungry is a vibe
don't think other vibes work though

>>76403067
Yeah nah yeah this guy is right. The only times I've made meaningful and deliberate modifications to my body composition was when I tracked my diet down to the gram. The only thing I didn't weigh, write down, and calculate against my desired daily intake before ingesting was water.

>>76403386
Remember, eating less will not work unless you actually eat less. So run along and try that at home.