Weight loss, no veg, all CICO.

I lost over 20 pounds in 7 months, and went from 25% to ~16% body fat, and even started seeing a 4-pack of abs -- eating mostly PB&J, Zone Bars, deli meat/cheese sandwiches, white rice, Wheat Thins, apples, protein shakes, a bit of chocolate candy, and those ultra-processed, preservative-filled Hillshire Farms sausages. And drinking a crapload of Crystal Light Energy and Gatorade Zero. I think I ate maybe 3 vegetables the entire time. I am probably going to die by age 50 and my corpse's organs are going to be very interesting to future anatomy students.

It's all about burning more than you eat, understanding the necessity of ghrelin (big one here, hunger is not inherently bad especially when you have a fridge full of food), tracking food, strategic use of caffeine, exercising (cardio + lifting), and getting enough protein. I definitely should be eating vegetables, but I'm not going to. 

Originally I had a baseline TDEE of 2500 and could eat 3100 with a full workout, 2600 in a deficit. As I lost weight this turned into around 2450 and 3000 with a full workout. Saturday long runs usually get me around 3400 though if I go to a water park later, or take a long walk, or run 13+, I can get up to 3600 or even a little more, and you'd better believe I eat it all back lol. At least now that the main cut is complete. 

Cut 500 a day (this is like 3 Reese's eggs) and you'll lose a pound a week, 2 weeks max if you're like me and do maintenance on weekends. 

I can barely see my abs after the Golden Corral this evening so I'll be cutting back on calories for a bit until they return. Hopefully it'll only be for a few days next week. I'd like to see the lower abs, assuming I genetically even have them, but that’ll take many more months of lifting and a significant further reduction in BF%. On it.

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