I fell in love with hiking many years ago in cooler temperatures – the kind of temps I didn’t like to run in. As fall sets in here in Pennsylvania, the third week of October is usually when I say a sudden chill comes in and stays for the winter. As a child growing up here, this would signify when the yearly weight gain would begin. I had been diagnosed with bronchial asthma as a child, and I found when the temps dropped below 48 or so when I’d run, I’d wheeze terribly. The winter months I had no exercise equipment in the house, so I’d be pretty sedentary. My primary diet was 75% or so carbs, so I’d store a lot over the winter.
When I began this journey in 2016, it was around my birthday in November when I met with the trainer. I met with her after for the 85th time I had tried to lose weight and got hurt. This time, I was walking 4-5 miles a day and eating 1500 or so calories. I was hovering around 350, and severely injured my foot. I go to the urgent care, and the first thing the lady said to me was, “have you thought about losing weight”? This was after about 2 months of walking 4-5 miles a day with a severely calorie restricted diet. Hungry all the time. A few weeks after the injury, I sucked it up and went to a trainer, finally – when my weight then crept up to 372. My wife saw my efforts of trying to lose weight, but I’d always get hurt. I’d go to extreme, and finally, she begged me to get some help.
Long story short, the trainer begged me to stop jogging and walking ridiculous amounts of distance. Instead, she recommended the 40/30/30 diet with 2600 calories and weight training. Walking was good, but not to the extremes I was doing. A few months later, I found Rocky Ridge park near me, where there were tons of trails for beginners and some a little more advanced. Not like rock climbing or anything like that. The elevated walking was a bit challenging for me. I learned how to bundle up in some layers and would go out there on the weekends for hours listening to music.
When I would do these hikes, my heart rate could get 100-120, depending on elevation, speed, etc. Some of these hikes for hours I’d burn 800-1600 calories. This past weekend, I went for a 2.4 mile hike over an hour with my 13 year old and it told me it was 674 calories. The thing about walking is that it is a hell of a lot less impact than running. Running is my first love, but I’m going to put that on hiatus for at least 6 months. I didn’t take any pictures this past weekend, but this is one from a few years back….
I used to REALLY hate being out in the cold, but when I learned to layer correctly and get some of the right gear, it became a ton of fun to go out there for a few hours and listen to tunes.
In my massive blog post the other day in part 1, I talked about why I would use keto or 40/30/30 and when. Put quite simply, I feel our bodies would not get a ton of carbs during the winter months and ketosis is a natural state our bodies would go in to use stored body fat over the winter.
I’m starting keto NOW, but after the years of success and challenges, I’m going to do both.
WINTER – KETO/LOW CARB
November 1st to April 8th – keto, then low(er) carb. Schedule cheat days on things like my birthday, Thanksgiving, Christmas, and my wife’s birthday near Valentine’s day. My “cheat” days would probably be 150-200g of carbs and knock me out of ketosis. I’d gain 5 pounds of water or so as the carbs I just ate extra want to find a home and get stored with water. For the next 3 days or so after I get back on the train, you rapidly drop the water you just put on. This allows for flexibility for birthday and holidays – but the cheats have to be somewhat responsible. In the past, it might have been a cupcake and low carb ice cream during keto cheats.
What you want to do essentially here for the first 3 weeks is to be super conservative with carbs. Under 50 should do it, but the first few weeks I’ll try and be under 40. After the first 3 weeks and I go for my first cheat meal, the next few days I’m back to like 40g and then I’ll dial it up to perhaps 75g of carbs up to 100g carbs on intense training days. When I was training for races on low carb, I’d up it to maybe 125g. This allows for the best of both worlds. When I was training for races on low carb, I’d up it to maybe 125g. This allows for the best of both worlds.
Week 1, typical meals…(weekday)
Breakfast – 2 cups of coffee with a pinch of hershey’s cocoa (virtually no sugar) and half and half. Maybe 5g
Lunch – I have some frozen roast beef I made up. I get quarter cows from the farmer and get roasts. I roast it up, finely slice them, and get a lot of lunch servings out of it. A piece of string cheese. 1g. The other day I made up a big thing of sausage from the farmer and ate about half during lunch. I would even make up 6 eggs at lunch by taking then in a container like this.
Snack – 8 oz milk, 1 scoop vanilla whey protein powder, 1 TBSP Hershey’s cocoa. This would be after a lunch time work out or hike.
Dinner – BIG salad with romaine, cherry tomatoes (be careful on these), cheese, half a pound of chicken breast, olive oil, italian dressing, bacon bits. It was also easy at times to pick up a rotisserie chicken from the local super market on the way home. You can have steak, turkey, whatever!
For the day, I’m looking at perhaps 40-50g. I’m not looking at calories. Having done this a bunch, within about a week or so my hunger will mostly disappear.
My day Friday was this – typically EARLY on I will have less veggies of any kind to get into the ketosis portion and cut. Right after Valentine’s day, I will add some veggies change these ratios a bit.
Caveats – diet drinks, fake sugars, and processed keto junk food WILL cause hunger pangs and cause you to overeat. I’ve been through that rodeo a million times, so be forewarned. At some later points, I may add them, but not the first 3 weeks. On a Sat night I might have made up a “cheesecake bowl” with cream cheese, some half and half, swerve (erythritol), and maybe 1 cup of raspberries or strawberries. This can get food processed and is amazing. The problem is, IF you do something like this, it should be once a week or so, only because there’s a lot of rabbit holes this goes down. I would also do one with cream cheese, half and half, peanut butter, lily’s dark chips, hershey’s cocoa and erythritol. When I was exercising 1-2 hours a day – these weren’t a problem. When the exercise stopped, these should have stopped. They didn’t. Just because something is low carb doesn’t make it low calorie. Meaning – this entire paragraph I should have just kept to a Sat or Sun after a 3 hour bike ride, but this crept into my life more and more. Use this as a TREAT after a brutally intense workout once a week, and not something you reach for often.
I mention “swerve” here. All of these types of fake sugars have become extremely expensive lately. Swerve was the best of them for flavor, and I has ZERO problems with this for 4 years as a sugar substitute. One MAJOR caveat with these. Your body cannot digest this. Tastes amazing with the lips, but there are side effects you need to account for in regards to this digestion.
Expectations are 14-20 pound loss during this time, which will probably be 4-6 pounds of fat from lower calorie intake and massive water loss. After 5 complete days of keto, I’m now down 9 pounds. I had the keto flu yesterday. I forgot about this, because for many years I was able to go out of ketosis and come back in within 1-2 days. I’ve been carbing for 11 months, so my body really needed to go through some stuff. Keto flu had me start with a migraine Thursday night (started keto Monday AM) and most of Friday felt flu-like with some level of migraine or scramble-brain. This subsides, and on the other end of this is when “coma sleep” starts. Thursday night I had problems with sleep, getting about 4 hours total. I remembered feeling like this during a fast once – your body feels like it’s in a survival mode, fight or flight kinda stuff. I had zero desire to heavy lift Friday, as it was feeling like my glycogen stores were depleted. This morning I awoke to the dog barking at 5:30 AM, but I had just gotten 8 amazing hours of sleep.
The low carb portion of this is when you start to get your atkins/keto math out and start playing the games of how many net carbs you can do in a day. Generally speaking, the more you mess with this, the more hungry you get. I’m starting this late in the game, so I’m having a 3 week induction, and then perhaps an 8 week low carb stint with expectations of about 2 pounds per week fat loss.
Total keto/low carb fat loss in 11 weeks estimated between 30-35 pounds.
Weekend meals – perhaps 2 weekend meals. Usually first is eggs made with kerrygold butter, ham, and maybe some cheese on the eggs. Dinner might be something like a big steak. One of my favorite sides with steak is the “loaded cauliflower”. God that’s amazing. Some other ideas might be a rotisserie chicken, ham, turkey, or breakfast for dinner. What I ate a lot for sides was versions of broccoli with cheese and cauliflower – you can make a nice cauliflower mashed potato that is REALLY good!
Desserts – I don’t really do this. At all. At least I shouldn’t. One mistake I made as I was exercising a LOT less with the injury/new child was I was eating the same, but weight came on. This is sort of what happens when you remove 1-2 hours a day of exercise. I was eating a cream cheese/fake sugar/raspberry thing which was AMAZING. It’s low carb, but not low cal unless you can keep small portions. Also – higher % cocoa chocolate is much lower carb, and I was eating some of that with peanut butter. When you exercise an hour or two a day, you can have this. If not, skip it. On a “cheat” day, I’d find myself eating this stuff over regular desserts because the fats make the flavor amazing and I craved these over real sugar things.
Fasting Fridays I might do twice a month at this point. If my BMR is about 2700 and I’m doing 300 or so a day in walking, just the fasting Fridays may drop me 2 pounds more each month.
Targets – I am looking for Keto to be under 50g, and when I do low carb after 3 weeks, I’ll do 75 “net” carbs. However, my exercise is a bit higher here, so I am not worried too much about the additional carbs.
With cardio, at this point I want to stick with my twice a week semi-heavy workouts in my downstairs gym as well as my hiking and walking the dog. Here we see my current resting HR results from this past week.
At my peak of fitness, this was about 48-50. So, that is not a today problem. Today’s problem is losing some of this fat with preserving muscle. 6 months from now I may add jogging or some track workouts. Today is not that day. The last time I was at this weight was about Jan 2018, and this was the time I decided to go to keto. I had a good 4 year run with low carb living, and with that, know all of the good tricks as well as what landmines to avoid.
I expect the rest of my life I may be having to flip between low carb and 40/30/30. As long as I can be CRAZY active, I think 40/30/30 is good. I am starting this keto/low carb kick off again to ride some quick fat loss. Idea is to ride this until early April – but I may continue this into summer months, depending on my results. I have a lot of stored rice and beans here that I don’t want to waste, but a 20 pound box of each was like $15. This is food stored for survival, and I believe that for the most part of my life I will be 40/30/30 and trim during 7-8 months of the year, then when it gets colder, someone with MY body type will have to switch to keto/low carb over the winter months. However, as I have a decent amount of weight to take off here, I may delay my 40/30/30 until there is significant loss and I can add some jogging in. I can run/bike LONG distance with zero carb. But I really like summer months of intense cardio with runs/bikes for racing.
When I was biking 45 miles, I was low carb trained, and this was able to take from my fat stores and not have me bonk out when the glycogen stores get tapped. I had that happen to me at about 22 miles in when I was doing 40/30/30 with no additional nutrition, so I know what that is. LONG TERM, I will probably be low carb the rest of my life, but I want to continue to build muscle and train, but I’m NOT training for half ironmans, yet. I may just do 40/30/30 1-4 months a year and be calorie restricted.
The 40/30/30 gives me great flexibility to eat things like perhaps a flatbread pizza. Pineapple, rasberries, strawberries, smoothies, oatmeal, rice, chili, etc. Corn over the summer! Hamburgers and hot dogs on the grill. Cheesesteaks at a ballgame! When doing keto, a lot of this stuff I would do one day every 3 weeks. But summer time is riddled with land mines everywhere, and the time when I am by far the most active. Makes sense to me to eat a healthy 40/30/30 over the summer and use the once a week BBQs or the like as the time to eat a little less healthy, but not fall off the wagon. Keto is REALLY hard during summer months, but for me, easy over winter.
With inflation how it is, I stocked up tons of rice, beans, etc and use this as part of my meals. I love a good veggie stew with potatoes. All of what I mentioned aren’t necessarily evil, it was just very easy for me to overeat these things. I don’t think a 40/30/30 is a natural diet, but with lots of water, this is a really good diet for an athlete that wants high performance. If you look back at tiger stalking days, we weren’t lifting weights. We were walking and building tools to take down prey. Our ability to do ketosis and last for many days on our stored body fats is a really good survival mechanism.
However, I believe the 40/30/30 is the best means of being an athlete, building muscle, and being “healthy” in today’s food pyramid culture. Bread and rolls are tasty, but don’t really provide us a ton of what we need to survive. However, if you are about to go on a 5 mile run, eating a cup of oatmeal with some honey and strawberries 2 hours or so before you do it will make you have terrific workouts.
But with the 40/30/30, not all foods are created equal. What you need to be careful of is insulin spiking. This can be measured by the glycemic index and its cousin, the glycemic load. Big picture is if you eat a tablespoon of sugar, it’s like 50% fructose and 50% sucrose. This quickly hits your liver and makes glucose available for you, but insulin also is triggered to reduce the amount of this in your bloodstream and shuttles it to cells who are in a locked open state. When you eat complex carbs – like breads, pastas, rices, your body then breaks this down into glucose, but it takes some time. This will spike your insulin, but not as much as pure table sugar. However, the end result of both is glucose getting fired into your bloodstream. IF you are walking or running as this is being released, you can consume it. However, when these cells are in the locked open position, you can’t really take stored fat that is in there out. So the big conundrum then is timing your meals before a workout – perhaps 1-3 hours before a workout, so you can not only use stored energy from your topped glycogen stores, but perhaps tap your fat stores to break this down. However, since your glycogen stores hold perhaps 1600-2000 calories, you aren’t tapping your fat stores much until perhaps overnight with lipolysis.
Big picture is, when on the 40/30/30, avoid simple sugars as much as possible. Your body can process about 1 serving of fruit with the fructose in the liver. If you eat too much fruit, you can actually get non-alcoholic fatty liver disease if you aren’t extremely active. This is why when a certain weight loss company told my mom, with type 2 diabetes, she could eat as much fruit as she wanted to – I just about lost my shit. My mom told me “doctors say it is fine”. By her end, the doctors and this weight loss company had her head filled with so much corporate bullshit nonsense.
Anyway, if I was to eat a cup of rice (with a TBSP of kerrygold butter) with a cup of chicken or two and broccoli for dinner, mixing the complex carbs with proteins and fats mutes the insulin spike. I’d perhaps eat this at 5, and go for a 2-3 mile run at 7 or 7:30.
The dangers I had with 40/30/30 is too many carbs or spiking the insulin too much – so after you eat all of that, an hour later you want to take a nap instead of exercise. This is why it’s important to mix with proteins and fats, as you are NOT eating a natural diet our bodies were designed for, so you have to measure everything out. But, this allows me to eat fresh corn over the summer, partake in a few beers with the friends, etc.
My ideal time to do this would be probably early April. I’d probably start my jogging in March on low carb to get my body started up with forcing it to burn fats for jogs, and it took a bit – then it was fantastic. When you go to a 40/30/30, you will add that 5-8 pounds of water back, but ideally now you can do more intense running sessions which can use some of these carbs you just put on. For example, with keto, you can do zone 2 running for hours with little issue. Very clean burning fuel, and because you aren’t killing yourself, you wake up pretty good the next day. But if you want to train for a 5k, you know there are speed sessions you need to do. This helps you train your aerobic conditioning and with this, gets you able to run a 5k in zone 3-4.
With this, IF I run in March, it will probably just be zone 2, as well as early in April when I switch over to 40/30/30. THIS YEAR I’m not adding running until perhaps late July or August, as I want to focus on hiking and strength training. I will add my bike on the rail trails, but try and keep sessions to max an hour. I could do 2-3 hours there, but that will kill my muscle too much. Been there.
So up until November 1st I will be 40/30/30. Here, it gets cold the 3rd week of October, and by now I’d be probably 3 months into running for this season and be training for a 5k at Thanksgiving. My running will be most like 3 times a week about 2 miles each. Maybe Sunday mornings I will do a 3 mile run, but I need to not do the 5-8 mile runs and have to force myself to short distances to NOT eat my muscle.
With keto, I’m at about .6g of protein per pound, per day, but I think I need to do perhaps .8 given the amount of weight training and muscle building I want to do. This might be as simple as adding a protein shake a day and upping my chicken portion in my salad.
Yesterday I started keto again, and had some really decent sleep. As I got into ketosis in a few days, my sleep will go DEEP and HARD. This is what I look forward to most with keto. You do not understand real sleep until you do this. This is how our bodies were designed to operate. No, this does not mean you drink bacon fat by the liter.
Yes, you can have some dairy with milk or cheese, but you have to be limited with it. Milk has a lot more sugar than you realize (in the form of lactose). So with my protein shakes on keto, if I’m REALLY low on carbs for the day, I’ll have 8 oz milk. IF I’m higher up, I’ll have 4 oz milk and 4 oz of water, or just water with the powder.
Yes, you can have some berries too, but I’d stay with like 1 cup raspberries, blueberries, or strawberries. Maybe an apple when you are on low carb and not keto.
The main difference between “low carb” and “keto” is that you are bumping up again the natural limit as to where ketosis ends and standard carb burning begins. Keto is easier to lose weight quickly as doing this purely is also a means of appetite suppressant – but to be any kind of athlete, you need to have SOME carbs added. So perhaps I dial it up to 75 and the carbs I do have might be used within 2 hours for a 2-3 mile run OR they will go to building the muscle glycogen to help you lift heavy weights. The funny part of this is you can tell, immediately, when you depleted the muscle glycogen you have stored. When I was going to bike or run for an hour, I would not hesitate to have 100-125g of carbs in a day, but I’d target them around my workout.
At the end of my 3 week induction, I’ll give you the results. At the least, I expect 10 pounds, but if I cut really good here and am disciplined I might get 16-20. This is a lot of water loss, but I’ll be introducing OMAD and fasting Fridays. Yes, this is a strong cut in calories, but I will maintain probably at least 1600-2200 calories as well as have plenty of protein. The idea here is to have the engine in my car burning 3200-3800 calories and create that half pound or so a day deficit – SHORT TERM.
Overall, my goal in the next 11 weeks may be to build 2-3 pounds of lean body mass, release the 10-15 pounds of water, and lose perhaps 20-24 pounds of fat. This COULD have me down 27-36 pounds in 11 weeks. THIS is what I then went to add 40/30/30 to with perhaps 2000-2200 calories a day.
By end of October, it’s 9 weeks or about 40 weeks away. If you add back the 10 pounds of water when I go back on 40/30/30 in April, that has me at 26 pounds with 29 weeks to go. At a consistent 2 pounds a week with extreme discipline (which I’ve done before), this is 58 pounds during that time. Add to the 26 previous pounds and that may have me at about 80 pounds less on the scale with maybe a total of 5-6 pounds of muscle added for perhaps 86 pounds of “fat loss”.
- IF I add running later in the summer, could this help in creating additional fat loss with calorie deficits? Yes, but I have to ensure I’m not running too long and eating up my muscles. Probably cap at 20-30 mins and do mostly zone 2 until closer to the race.
- I need to stay consistent with weight training. This will add lean body mass, but I need to lift challenging weights and target large muscle groups first for maximum muscle gain. Focusing more on legs, core, and chest will build these the most and get me the most bang for the buck. Biceps/lats/traps will be ancillary and if time is an issue, these get bumped.
- Getting sick. On keto, I never got sick. The low inflammation foods I credit to it, but eventually I will succumb. Have to just ensure you take it easy for a week and not overeat. Very easy to get sidetracked with illness and not get back to it.
- Cheats. I’m good for about 1 cheat day every 3 weeks with keto. With 40/30/30 coming off of keto, with a mission deadline of October, I can probably be a LITTLE lax on Sat nights, but may make up for this Sunday morning with the “long runs” of 3 miles. Typically now I may do full body workouts twice a week on keto, but on 40/30/30 I might do separate days of push/pull/legs/rest on a rotation which can allow for targeting different muscle groups daily and increasing my lean body mass being built. IF I have a cheat, I most likely am not going over my calories for the day (by much), but instead of 40/30/30 I might have too many carbs and not enough protein.
- Hiking/biking/running – I have to limit biking to an hour, hiking to 2 hours, running to 30 mins. When you do too much of this, bad things happen to your lean body mass. I might be pushing it with an hour on the bike, but I do not go balls out for 60 mins. I could probably get away with 3-4 hours of hiking, but I risk eating muscle mass. I believe I am fine walking gently as much as I want during the day. The other activities can be strenuous at times on your muscles and break down protein into glucose. I got that ammonia smell one too many times to know what I did was wrong to my muscles. I need to be disciplined to NOT do too much. YET.
- Injury. As long as my protein intake is .6-.8g per pound on keto and I do NOT go over my governed limits above, I should be ok. I used to run years ago like every night in zone 3-4 to aggressively lose weight. All I was doing was tearing muscles and hurting myself. My running now might be 3 times a week in mostly all zone 2. This allows for your body to heal up and you want to train your body right. Closer to a race you may add speed and intervals, but my Sunday morning run was always for ME and was a zone 2 long run. I CRAVE this again. On 40/30/30, I will do weight training with more intense weight, but nothing that is going to rip a pec or anything. My goal for lifting is once I hit 15 reps with a starter weight, the next session I do I will bump up my starter weight. For example, with a bench, if I can do 15 reps of 135, then 11 of 145, and 8 of 155, the next session I will start with 145 and go either until I max out or hit 15 reps.
- REST – from my triathlon training, you need to do rest. I talk about my weight training above – I might do 3 weeks on, 1 week off. As I progress weeks 1-2-3, when I rest in week 4, I may go back to week 2 numbers, then do week 3, then find new highs with the 3rd week in this. Rinse and repeat with the weight training. With the running, I would do 3 weeks on, and 1 week off. This allows for some further healing. With biking, I would usually do 1 long session and 1 sprint session during the week, so every 4th week I’d skip the sprint session. With things like walking, I would skip every 4th day to let some stuff heal up.
I did training while low carb for years. I then did targeted carb for amazing intense workouts while on low carb. However, one of the people I used to follow was Nick Bare on YouTube for years before I fell down the gold and silver rabbit hole.
As I was scrolling through my feed the other day, which is filled with all of you gold and silver guys, one person I did not follow (at the time) Chris Boettcher re-tweeted the below. I’m like – “hey, that’s Nick Bare!”
I think it’s important for people to have goals when they start any kind of plan. You can have lofty goals and fail, but having that goal in front of you is important for motivation when you just don’t feel good. In my teens, it was to capture the affection of some girl who didn’t know I existed. Now, it’s to focus on a Disney Cruise later this year as a primary goal for intensity, but I have a 2.5 year old so my backup mental goal is to then be in peak shape for him to play with him for eternity.
Nick Bare is a former military guy who created a supplement company and did YouTube videos while in the military and then got out into post military life and is thriving. He was a heavy lifter, and to sell supplements, you have to do that. I did not want to spend 4 hours lifting a day at the gym to get to be 230 pounds of muscle. Having been heavier most of my life I wanted to be like 155 and a runner.
However, my KEY mistake from 225 to 197 was sacrificing everything for distance training. This ultimately led to all of that muscle loss. Nick Bare then did a series to train for an ironman – where he lost like 30+ pounds, but still kept serious muscle. I’m putting this link in here so I can come back to it later.
What I WANT to do is to be able to get to 170-180 and do half ironmans. I want the power to bike hard and to sprint, but I also LOVE the long runs and endurance aspect. My INITIAL goal 6 years ago to be a string bean at 155 or so and running has now changed to a “hybrid” athlete maybe 175 or so with power and endurance.
I followed Nick’s entire journey, and he did have low carb involved with this as well.
Let’s review my goals here, that will be on my mind literally every meal and every workout for the next 1-2 years.
- Disney Cruise. I’m paying all of that money for a cruise, I should be in good shape to enjoy everything with the family. Sacrifice short term today, for long term tomorrow. There’s a utilitarianism way of thinking with the whole Bentham crowd many of you need to read.
- Playing with my youngest. I want to be able to get down on the ground with him, play, run around the back yard. My slipping down the bad road the last 1-2 years has put me back into a category I don’t want to be in. Change comes from within.
- Hybrid training. I don’t want a bulky 210 pound body I need to maintain in the gym. I don’t want the string bean 155 that had me lose all muscle mass and power. I am seeking a long term 175 with power and endurance for half ironmans via sprint and olympic triathlons first. String beans win the shorter distances, but guys with power and are hybrid tend to do better with longer distances.
For those who have never done a keto or low carb with that pyramid above, you don’t know good sleep, and you don’t know how awesome you feel when you remove carbs. However, it is reasonable to live life with SOME carbs, and know that to use carbs one should probably be an athlete or have a LOT of activity in their lives. I feel the major issue with Western diets is not necessarily carbs, it’s unclean carbs, seed oils, processed food in the back drop of a sedentary lifestyle which leaves people perpetually hungry and reaching for the wrong things.
It is also reasonable to train to build lean body mass and have the appropriate carbs or protein around these meals. It is also reasonable to like some endurance training, but one should not sacrifice lean body mass to be a slave to having to run an hour a day to not get fat.
With being a parent, I found the first year of it to be extremely challenging with sleep and doing much of anything with training or meals. There are constant wild cards. This isn’t about trying to figure out how to be a great athlete during this time – but perhaps a post-baby to toddler time where dads need to get rid of the dad body and get back to it. Consider myself served.
I have an engine that goes endlessly. If you want to lose fat, feel free to jump onto the wagon. I was that chubby teen that was a very good athlete that had never figured out the dinner plate well for his body type. I had a cup of coffee at 197 in size 34 jeans with sacrificing a ton of muscle, and hit a wall there. I’m in a 44 now and have a closet full of clothing also to start getting back into.
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