My Weight loss Meal Strategy

Like I said in the previous post, inspirational Lee, and the simplicity will probably help others. When you reach your goal, and if you don't want to go as hard on the cardio, 15 minutes of HIIT every morning, 15 minutes of walking in the evening (roughly 12 k steps in a day) and 4 days of lifting along with your nutritional approach should keep you lean all year round.

On this past Dec 27th I was 328 lbs. I'm down to 267 now. Hope to reach 225 by year end. Then get down under 200 early next year. No exercise yet. Just eating sensibly.

I'm currently on a weight loss journey myself. I do a lot of rucksack training and managed to drop down almost two shirt sizes within the span of 3 months.

Love to see it Lee, I picked up MMA and jiu-jitsu a couple months ago but my diet was not good and I wasn't consistent (2-3 times a week on a good week). I was the type to "not have time" to cook, and just eat whatever my family is getting because it was less effort. Now I'm in a calorie deficit and I'm watching my calories and meal planning (Josh Cortis on YT has really good recipes that track the nutritional values, not sponsored I swear lol) and am able to push myself to go 4-5x a week. Rn I can't drive til I get my car back so I just do boxing workouts at home instead. For the ones who also have big families and have trouble sticking to your diet/schedule, pick a day to plan and make food for the week, plus you have time to budget and it's cheaper than take-out. You can cook healthier versions of food you're craving as long as you don't go over your goals or calories for the day! Also sleep is important for recovery!

Usually exercise doesn’t factor in to much with weight loss because a standard cardio session would probably burn like 300-400 calories but boxing is definitely one of the best calorie burners. I think the shear intensity and frequency of those sessions were key in your impressive transformation. I’m at a point where I just want to maintain my weight but the traditional food in my culture is very calorie dense and I don’t want to give that up and I’m not trying to put in four 1000 calorie boxing sessions a week 😂 I’ve started doing a fast every Sunday, I save up all the calories to use in the week, it’s fairly difficult but it’s nice challenge to look forward to and allows me to eat all the foods I enjoy.

You have a routine and that's great. The weight loss is very noticeable Lee! I work out 4 days a week but I do weights, CrossFit, running and Pilates and it really helps. Working out numerous times per week, plus controlling my carb and fat intake helps. I've lost a lot of weight and is more about consistency. It all helps keeping my skin flawless and it makes me be more disciplined with my self-care as well. It's a win-win in all cases. I can't count calories but I know my portions and I can estimate my macros, so it's al good 👍🏾

When I tried to only eat chicken, salmon, steak, etc., I was ravenous 🤣. I had to throw carbs in there because I was waaayyy too hungry. I eat a fruit smoothie every day with bananas, berries, oats, flaxseeds, and whey. Then I have chicken, salmon, or shrimp with either a sweet potato and beans, or some type of noodle (rice does nothing for me), and a bunch of greens. I hit my protein and fiber goals while my other macros fall where they may. Bout to get on my fiber soap box, sorry my guy, lol. (There are tons of studies showing that getting 25g of fiber a day for women & 38g for men is linked to outstanding results in all-cause mortality. If you want to live longer, get your fiber in. 95% of Americans are fiber deficient, and the fiber they do get is from eating french fries.)

I'm tryna get like you tbh. My main problem is laziness and maneuvering my eating and schedules with a bunch of people in my family. If I lived alone, I swear it would be much easier to do this. Well done nonetheless, YOU made it happpen.