Advice for permanent long term future of maintaining normal weight

[GeeMale]

So back in May I was 196lb than in July I got down to 174lb. I want to be 150lb but my nutrition started to suck and was never consistent neither was my exercise back in July probably partly because I got hung up on some chick that worked at the gym who I was talking to at the time and quit cause of grudges we held against each other.

In October I was around mid 170's than at my job I was eating junk pretty much everyday. I gained like 15lbs since beginning of October and I'm up to 190ish.


I feel like a ****in loser cause this isn't the first time this happened. I've been struggling to lose and maintain a normal weight to height ratio(I'm 5'6'') for years.


Can someone help me on diet?

What I did to lose weight and plan on doing again is eating 1,500 calories daily of clean food(diff from last time since I got bored of it) and do 80mins of cardio daily(around 1,100 calories) and lifting light high reps but keeping it at 4-6 weight exercises since I'm on a caloric deficit and won't be gaining much mass because of that anyway.


What do you think?

 

[antr]

So back in May I was 196lb than in July I got down to 174lb. I want to be 150lb but my nutrition started to suck and was never consistent neither was my exercise back in July probably partly because I got hung up on some chick that worked at the gym who I was talking to at the time and quit cause of grudges we held against each other.

In October I was around mid 170's than at my job I was eating junk pretty much everyday. I gained like 15lbs since beginning of October and I'm up to 190ish.


I feel like a ****in loser cause this isn't the first time this happened. I've been struggling to lose and maintain a normal weight to height ratio(I'm 5'6'') for years.


Can someone help me on diet?

What I did to lose weight and plan on doing again is eating 1,500 calories daily of clean food(diff from last time since I got bored of it) and do 80mins of cardio daily(around 1,100 calories) and lifting light high reps but keeping it at 4-6 weight exercises since I'm on a caloric deficit and won't be gaining much mass because of that anyway.


What do you think?

You dont need to count calories, too much work why would you want to live like that?

What did it for me was dropping breakfast, sugar, bread and junk food, focus on whole foods and vegetables.

You dont need cardio, just train hard (I suggest calisthenics).

 

[TheTrader]

I think your plan is going to fail. I recommend going for slow and steady progress. WIth 1500 cals and cardio etc you will drop weight very fast. And then you will regain all of it AND MORE! I recommend: eat healthy 80-90% of the time, eat a small deficit, maybe 500calories deficit per day. This will be 3500 calories per week, so you will lose one pound a week. Do this for 40 weeks. Then you are 150lbs. Then you keep doing what you were doing only you eat 500 calories more to maintain your weight.

 

[sazc]

Look into the keto diet

 

[user43770]

Figure out your BMR if you haven't already, and just eat a few hundred cals under that. 1500 cals sounds a little too low.

Eating mostly lean meats/ veggies, supplementing caffeine, and intermittent fasting all help me stave off hunger. I recommend those things.

I think the low weight/ high rep thing is nonsense. I'd still lift heavy and try to put more weight on the bar every week. 6-8 reps is a good range for most lifts.

 

[user43770]

By the way, when I said low weight/ high reps was nonsense, I meant regarding fat loss; high reps won't make you lose fat quicker. If you have bad knees, a bad back, bad shoulder etc. then you need to tailor your regimen accordingly.

If you make your diet a science, meaning calories consumed versus calories burned, you will inevitably lose weight. Consistency is where most people fail. You just have to want it so bad that you're willing to make sacrifices.

 

[wifehunter]

Calorie intake deficits work, no doubt.

Maybe start eating the amount that a 150lb person would eat, then you'll already be in the habit. So, no problem.

 

[GeeMale]

You are currently 190 lbs. How tall are you?

If you're consuming a mere 1500 clean calories then you'll likely lose weight. No weights or cardio required.

5'6"
I'm gonna start full body splits and HIIT cardio