u/MidgarZanarkand

Stolen from the Red Sox sub. there have been quite a few over the years. for me, as a kid, I thought Ruben Rivera was going to be a legend if he could just get it together and hit like he did when he was on his hot streaks all the time.

For a more recent entry, Dinelson Lamet. What a flash in the pan.

So I’m just gonna share what worked for me. Its cheap, effective, I lost 35 lbs since January 9th, maintained muscle, and I also hate counting calories. I undid 11 years worth of weight gain (age 41) and reversed a lingering Achilles tendon issue too. It may work for you if you try it.

1. Lots of lean protein and lots of veggies. I have mixed vegetables 1-2x per day. Chicken breasts and pork tenderloin are the leanest proteins and they’re not super expensive. Canned chicken works in a pinch. High protein, low carb and fat yogurt is also good. I also like low fat cottage cheese. Egg whites are goated. obviously lean fish is good too but I sour on canned tuna and sardines VERY quickly.
2. keep protein supplements handy for snack cravings. Quest protein chips, protein cheese puffs from Aldi, and whatever your favorite shake brand is. Make sure they’re not high in carbs or fat. Added vitamins are a good thing.
3. No food is banned but when eating outside of this framework (meals with family, restaurants, fast food etc), eat SMALLER PORTIONS. Don’t eat until stuffed. Stop when satisfied, not full. When in doubt, eat half a portion, then wait 10-15 minutes to see how you feel before eating more.
4. Don’t drink your calories. Swap out soda for diet soda. Energy drinks should be sugar free. Use protein shakes as coffee creamer if you must have creamer. Minimize alcohol intake.
5. Drink lots of water. I’m not an insane water drinker but I’ll go at least 64 oz per day.
6. make sure your workout routine includes resistance training so that your body knows to not dump muscle. My routine is 3-4x a week, short workouts, split evenly between high intensity interval training, and lifting.
7. at least one cup of green tea per day. No cream or sugar.
8. get a good collection of sauces and condiments going so shit doesn’t get too boring. this makes it easier to stay with it longer.
9. FIBER. Beans and lentils are a good source. Same with supplements

There, that’s it. Do that and watch the results happen. At 6’1 I’ve dropped from 268 to 233 and still dropping. Haven’t measured bodyfat, but by mirror estimates I’ve cut down about 13%. Some day I’ll get that shit measured but I’m a mid shifter so it’s hard to find the time.