Down 66lb since spring!

Hong Kong Yanpep International
felt it the next day at lunch—only ate half my meal before i was stuffed. weird cause i've always overeaten. after 3.5 months on small meals i gotta force protein sometimes. don't rush your dose.
 
Third weekly 2.5mg shot. Started working day one when food noise just... stopped. Now eating feels like a chore, I'm not hungry, eat when stomach's rumbling or energy dips. Maybe a frankfurter at breakfast, some lunch, usually skip dinner. Lots of electrolytes and vitamins, keto diet.
 
protein should be higher depending on your goals and weight. Greek yogurt with fruit, cottage cheese, nuts—those are solid picks. whole grain bread, eggs, avocado toast have good protein too. drink plenty of water and think about a nutritionist if you can.
 
Pea protein (yupik from amazon) with creatine and mio flavoring. Cheap and no junk, but tastes like grass clippings and batteries honestly.
 
Putting in daily five hundred plus calorie burn sessions for weeks straight takes way more effort and consistency than most people bring to a gym membership. Seventy pounds is genuinely impressive, well done.
 
Met with a nutrition specialist briefly a couple months back, and consistency was the main takeaway. In my case, the recommendation landed around 45 to 60 grams of total carbs, not net, per meal, kept steady on a regular schedule.
 
Right, thank you! Even at this weekly 1.25mg dose it's clear that holding a deficit is way easier than before. Feeling good about it! Upped my protein a lot and I'm eating around 2300 calories a day, a bit more on workout days. Do you track your food too, or are you letting the medication handle things on its own? Been doing pull-ups again lately too, which feels like real proof of progress.
 
Solid range, especially with recomping still in the mix. Curious what your protein target's set at, that was the single biggest factor for me during maintenance.
 
Keep a loose eye on protein mostly, push myself to stay above 100g a day. Hit 10k steps daily too, which keeps me under 2000 calories most days, honestly closer to 1600 since I genuinely can't eat past that point anymore.
 
Stopped tracking calories directly, but I've got a rough sense of my daily intake, somewhere around 1800-1900. Working out five days weekly, hitting at least 160 grams of protein and capping carbs around 150 grams a day.
 
Eating whenever hunger actually shows up rather than on a set schedule, landing somewhere around 1,200 to 1,500 calories most days, often less. Filling gaps with protein shakes and a multivitamin. My job has me walking over three miles daily and I'm lifting three times a week on top of that. Energy's been totally fine throughout. Thirty pounds down since early May.
 
What are you targeting for daily calories?

Carbs aren't the enemy generally, same goes for fat and protein. Went low-carb back in 2018 myself, dropped 80 lbs, then regained roughly 60 of it eventually.

On reta specifically I've noticed if my mood turns sour, carbs tend to fix it.

As long as you're staying balanced and covering what your body actually needs, sounds like you've got a good handle on things now. Planning on staying in ketosis indefinitely?
 
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