Help with my dieting!!

[DSS]

Hello All,

Naturally a shy person and hard for me to do this. But I do need you guys and girls help. Since the birth of my 2girls I have really let myself slip, too the point that I'm ashamed of my physique. Between the kids, work and my wife working in evening I haven't had the time of day to do anything. And it's just been a gradual slope into increased bodyfat. About 5months ago I had enough and started dieting. First 3 months started a standard calorie deficit. This worked but progress changed like the seasons. A month and a bit I started keto dieting. I have hit a plateau and really losing strength. I would appreciate any advise or pointers to achieve my 15% or less goal. Less would be deadly!!

Male
27
175lbs (started at 192)
BF- dunno too much
6ft 0inch

Will attach some photos that I've been taking throughout I missed the very start so a was a little bigger than first photo. (These photos brother me)

Help!!

[RaginCajun]

Welcome!

First of all, you aren't fat

What does your daily eating routine look like?

Have you read the stickies on TDEE, have you calculated out yours?

How are your workouts structured? Cardio?

[solit1ea]

Rockin the DadBod! Lol

Seriously though, when I read the post BEFORE looking at the pics I had an image in my head of a dude that was Mo-bese. You actually did a fairly good job considering all the life changes you had. Nonetheless, you can easily get yourself back on track, but like anything, it'll take time.

Now, I'm not all big on Keto diets (haven't studied them too much), but I know the premise of it. You REALLY need to stay on that diet with Keto strips, etc so you don't go into Keto acidosis (toxicity). For a guy like you with kids, work, etc. IMO is too much to think about. Here's what I would do and its going to take some "personalization" at first:
Find your TDEE and maintenance calories (if you workout, how often, active job, etc). Then subtract about 200-300 calories from that (3500 calories equal a pound, so 200-300 calories x 7 days= 1400-2100 calories. Then do cardio daily for another 200-300 and BAM! You get your caloric deficit and cardio benefits-- a double whammy).

Once you get your calories for the day, find your macro splits/calories from each. I say start with 50/30/20 (Carbs/Protein/Fat, respectively). Remember, carbs and protein yeild 4 calories per gram and fats 9. So example, you are on a 2000 calories diet, carbs will take up 1000 of it. 1000/4= 250 gram of carbs. Proteins will then be 150 grams, and fats will be the remainder at 44 grams. Now you can divy this up between your meals, focusing heavily on your preworkout and post workout meals first (higher carbs, lower fats), if you workout.

Hope this makes sense!

[bloodchoke]

You're not too far from where you want to be. If these are pics of you having "let yourself go," a couple (few, tops) months of reasonable diet and consistent exercise will tighten you up. There are some great sticky threads in this section to read, and solit1ea gave you a great summary above. Don't go crazy with the diet. The calorie deficit you need will/might only be uncomfortable for a week, then it will be easy. If you want to know what kind of foods to eat, go to the "What are you eating right now" thread and look at what NACH3 (and others) eats--not necessarily the portions, but the choices. Good luck, man!

[DSS]

I can't stand wobbly bits it annoys me but feeling devoted tochange.

Tdee I calculated at around 2200

As regards to my job it's sedentary since my promotion. Which it's good but bad due to the sitting around pretending to work.

Only times I have to workout is morning or evening when kids are sleeping. However to do keep a steady 3/4 times a week for 45-60mins. Mainly weight training because that's the equipment I've got. Squat rack, bench, leg curl etc. No cardio equipment as yet but try to incorporate 10mins running or skipping etc before hand.

Typical days eating at the moment on keto will be

Am -Cheesy scrambled eggs (4egg)

Break -Salami slices

Lunch - spinach, bell pepper, Brie, beef, mct oil , olive oil, balsamic vinger

Dinner - asparagus, green beans, chicken thighs cooked in butter

Snacks - peanuts and almonds

Coffee with whipping cream couple times a day.

Brings me in around 2250 -2300

72%fat. 22%pro 6%carb

Should I be staying in keto or switch back to normal. Results I think are more rewarding from keto but demanding.

[DSS]

Any1 got any ideas of how far I'd need to go with dieting before I could look at working on some lean mass?

[hellomycognomen]

Diet is half of the equation. The other half is exercise. Combine both for optimal results.
You are not that fat to start with, begin a workout regime and you will see dramatic visual improvements guaranteed within 3 months or sooner.
-Cheers