Gotitans weight loss for men?

I definitely don't plan on cycling bulking/cutting for a very long period of time. I'm just trying to get to the body I'm happy with then do my best to maintain. Right now I'm 180lb (at 5'11") with probably <20%bf so I'm not big by any means. Honestly if I could be in the 180-185 range at 15% I'd probably be more than happy.

I eat really clean right now but even when I'm not cutting I try to avoid processed foods as much as possible. All I ever drink is water and coffee (in the mornings)... okay, and alcohol (but I've been cutting back on that as well). No cokes, red bulls, or other sugar-filled crap. And fast food is typically an absolute last resort situation. I do heavy bag work and recumbent bike for cardio 2-3 days per week in addition to the 4 days I lift. Used to do yoga and actually really enjoyed it. I need to start mixing that back in.

My main focus is definitely overall health. I'm not trying to be some meathead for the rest of my life. I'm just using the bulking/cutting process temporarily to speed up the process of increasing muscle mass.

 

There is a guy who comes in to my store a few times a week. 350+ lbs. Drenched in sweat every time because he just got out of the gym. Cart full of food, not entirely healthy stuff.

I've seen him for over a year now. The same thing every time. Hasn't made a damn bit of progress. I feel bad for him. He's obviously putting time in, albeit I don't know what exactly he's doing, but he's at least exerting himself. He just doesn't know how to eat.

No way can someone that size exercise regularly, have a controlled diet and not change significantly in a year.

 

sounds to me like you've got it figured out. There definitely is a cross-point where feeling good is way more important than looking good. A lot of that ideology and desire correlates with the natural reduction in testosterone as we age.

If you do it right, you should feel good, have enough energy to enjoy all aspects of your life and retirement from 50 yo to 85 or 90 if you have great longevity genes.

I'ma pretty strong advocate to avoid supplemental testosterone as you age. Sure it makes you leaner and meaner but the risks are too great with the cardiovascular system and just now becoming more well identified and understood. I anticipate they will be off the market or at least more tightly controlled in the next 10 years. And honestly, having a lower testosterone is something you come to appreciate at an older age. Being free of an incessant need/urge to "smash it" all the time allows you enjoy so many other things to a greater level.

 

As they say "You can't outwork a bad diet".

I do feel bad for people who are trying but just aren't getting their advice from the right places. That's why I was trying to tell 520 your diet has to change first and foremost. You obviously need to exercise for cardiovascular health but as far as dropping fat goes nothing is more important than diet. But people don't want to sacrifice the stuff they love to eat (and frankly, are addicted to). They think "Oh I'll just run and train hard every day". And that's great, but it's only going to take you so far with a crap diet.

 

Not only do you need to change your diet, you will also most likely have to change your exercise to lower impact, less "violent" stuff. We're just not built to handle high impact cardio, jerk lifts etc for a lifetime. And as we naturally lose muscle as we age, our ability to burn calories reduces also. We have to eat less calories, even of the healthy stuff. Even with maximum attention and effort, how "good" we feel is in constant decline. Our efforts are really to feel the "best we can" rather "feel good".

 

I'm just now getting on this thread. I'm starting out with a 7 day bowel and colon cleanse, and then the basic stuff mentioned in the beginning of the thread next week.

 

I went grocery shopping today. Bought the usual; chicken, steam bags of broccoli, berries etc. Girl at the register said something like "my mom was on a diet like this in the 90s. I'm glad I had a car and could drive to Taco Bell."

I hate it when people comment on the stuff I buy. *****, I've been eating like this three years. Ain't no diet.

 

Im probably at 20% body fat. Last time I really checked I was at 18%

I've put on some weight since then.

As far as diet I can definitely make it a little better. I'm a fan of Alcohol and sweets.

I really want to start incorporating more Yoga into my routine, but realistically I have 2 kids and plan on more so Yoga will be put on hold until they get older and I have time.

 

My girls best friend got into it with me because im strict on my sons diet. He is almost 3.

She got mad because I wouldn't let him have a cheeto lol