I used to be in great shape and was a gym rat. Up until covid, then i got into a funk i couldn't get out of stopped working out, and started ordering take out almost exclusively. Finally with the help of dr's and medication I have gotten out of this funk a 4-5 months ago. I got back to the gym and have been back for 3 months now. I'm still strong, just overweight and unhappy with myself. I've put on 40lbs in the last 3 and a half years.
Today i set a meal plan using my old guidelines and stuck to it for the whole day. est 650 cal deficit. My goal is to lose about 16 pounds in 10 weeks, take a diet break for 10 weeks, then lose another 16.
Eating High protein, High Carb, Low Fat. 4 meals a day. All whole food. A lot of Lean Meat (chicken breast, 90% beef, 90% bison, salmon), greek yogurt and skyr, veggies, Whole Grains, Fruit, MonoUnsaturated fats like almonds and avacado. Sugar in my workout shake, and white rice right after my workout.
For sugar cravings I made an entire box of sugar free jello, which is like 40 calories.
I just had my last meal of the day and I have the jello on backup incase i need a before bed snack, but i'm really hoping to avoid it.
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