Lessons from Losing 22 lbs in 15 Weeks

I wrapped up a beastly muscle building phase last year where I gained 23 lbs in 10 months.

After that, I maintained that new weight for ~2 months, then started a cut (fat loss phase) in mid January. You do a cut after a bulk because even during the most successful of bulks, it's impossible not to put on some body fat.

Based on Dexa scan results, of that ~23 lbs I gained, about 15 lbs was lean mass and 8 lbs body fat - a great ratio. But you still wanna get rid of that excess fat, which is why you cut.

I started the cut on January 19th at 205 lbs. On May 2 I hit 183 lbs - that's 22 lbs in ~15 weeks.

Summer is basically here. Make adjustments now, stay consistent, and you can be in a much better spot by the 4th of July (FOJ).

Weight loss is 90% nutrition. On the activity side: walk at least 10k steps per day and lift weights at least 3x per week.

The most surefire approach: establish target calories and macros aligned with your goals and start tracking. MacroFactor is my go-to food tracking app. I've tracked my food in MacroFactor every single day during this period and it's the number 1 reason for my success.

Foods I prioritized (high protein, high fiber, lower calorie density): lean proteins, high-volume vegetables, fruits, lower-calorie carb options.

Foods I de-prioritized:

Protein bars, protein shakes, and jerky: Not the most calorically efficient. Quest bars are about 200 calories. I can down one in less than a minute. 200 calories of strawberries or 2 medium apples gives you way more food for the same calories.

Any form of potato besides boiled: Boiled potatoes are the most filling food in the world (there's an actual satiety scale - boiled potatoes are top dog). Fries and mashed potatoes are at the other end of the spectrum.

Higher fat foods like nuts, olive oil, guacamole: Not unhealthy, but higher calorie / lower volume. At ~2400 calories per day, I wasn't gonna sacrifice 120 calories for a tbsp of olive oil I don't even notice.

Peanut butter (any nut butter): Not a high protein food despite how it's marketed. It's a high fat, high calorie food. You're never only having a tablespoon.

Cheese (especially full fat varieties): I often eat it out of habit more so than actual desire. Started trying things without cheese and realized I didn't miss it that much. At home, my fridge is stocked with fat free feta or lowfat mozzarella.

Fattier beef like ribeye or brisket: Filets and sirloins are your best friend when trying to eat steak and manage calories.

Traditional pastas, breads, and desserts: Higher calorie, don't offer much in protein, fiber, or other healthy stuff.

The macro math: 1 gram of fat = 9 calories. 1 gram of protein = 4 calories. 1 gram of carbs = 4 calories. For the same quantity of food, dietary fat costs over 2x the calories than protein or carbs. If you want to eat as much food as possible while minimizing calorie intake, emphasizing protein and carbs over fats is the way to go.

But don't be scared to eat fats. Healthy fats are extremely good for you. Fat is one of the 2 macronutrients the human body cannot function without (protein is the other). Weight loss is about achieving a calorie deficit more so than any macro split.

Stay well and Happy Mother's Day, Hal the Health Coach