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Losing weight and getting fit - Goals and Tips


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Posted
19 hours ago, fereing213e said:

Yeah that's fair enough and well done on losing so much dude, your body will no doubt be thanking you too. 

Damn right about sweating, a little extra weight and its pretty grim during sex. 

I will go back to Thailand again in April, I'm actually considering leaving Pattaya alone this time. I like the idea of Koh Chang but I can't tell if there's enough action there to keep me entertained. Mixed reviews online re the lady scene. 

That's true, I've talked with others who say the same and stick to a monthly or bi-monthly weigh in as the weight loss is more likely to show in that period. Rewarding yourself after the activities has the same effect though so a good way to do it, if you put the work in it will come off. Nah I rarely lift weights and if I do they're more cardio based exercises rather than intentionally building muscle; I train 2-3 times a week then spar every Saturday, getting punched in the stomach hurts more when you're fat so its an added motivator. 

Nice, I am going back to Pattaya in June for my second trip, so much more I need to explore there. For now it has everything I want. Might travel around a bit more there for next high season though. Koh Chang looks nice at first glance at least. 

Regarding weigh ins I think it is perfect to do weekly, I can always expect to get a result in the right direction each week, if I followed the plan, even with weekly fluctuations. I can understand doing it every day though but I don't want to see and have to think about my current my weight that often. Then I measure chest, stomach, waist, thigh, upper and lower arm every four weeks right now, as I can expect a definite change in some of those areas over that time. 

  • Like 1
  • 3 weeks later...
Posted (edited)
On 08/12/2024 at 23:37, Tyler Star said:

Jerking off

Don’t masturbate too much. I avoid it a day before going to the gym, then I have more motivation and energy when going. It also reduces the risk of me skipping going to the gym. I am not forcing myself to just jerk off on specific days but what works well for me is to do it on Tuesdays and Saturdays. Unless I meet up with a girl for sex, but slim change of that happening.

Hahaha i also noticed my decrease in motivation for the gym if ive had a wank so also use this strategy. Tend to give myself the reward right after the gym sesh 😆

Im in the minority of gym goers who need to gym to gain weight instead of lose.

Your probably are already doing this but easiest thing for people to lose weight in the beginning is to cut all soft drinks and sugar.

Hows your progress 3 weeks in

Edited by mangocake
  • Like 1
Posted
7 hours ago, mangocake said:

Hahaha i also noticed my decrease in motivation for the gym if ive had a wank so also use this strategy. Tend to give myself the reward right after the gym sesh 😆

Im in the minority of gym goers who need to gym to gain weight instead of lose.

Your probably are already doing this but easiest thing for people to lose weight in the beginning is to cut all soft drinks and sugar.

Hows your progress 3 weeks in

Yeah post-gym horniness is a thing that I use as reward as well sometimes. 

Is your goal to gain more muscles or just keep what you have? You need to eat a lot then as well I assume. 

I am eating a pretty strict diet six days per week, a little more on the other day. Healthy breakfast and lunch with ca 500-600 kcal each, blueberry smoothie with protein powder as dinner or after workout, ca 300-400 kcal then 1-2 fruits and maybe a 100 ml protein shot or an egg for ca 250 kcal as a snack. Just coke zero on Fridays and Saturdays and maybe 2-3 alcoholic drinks one of those days as well.

It's going well, just came down below 90 kg so that is a big milestone, here are my weigh-ins so far, next one tomorrow. 

22-Nov    93,7
29-Nov    91,9
06-Dec    91,5
13-Dec    90,7
20-Dec    89,7 

  • Like 2
Posted
24 minutes ago, Tyler Star said:

Is your goal to gain more muscles or just keep what you have? You need to eat a lot then as well I assume. 

Most my life ive been severely underweight with a sedentary lifestyle. 178cm 52kg so borderline anorexic so my goal is to just get as big as possible.

3 years inconsistent gymming and im up to 71kg now and been stuck at this weight for months so still need to add more calories which i struggle with. Intake is about 2500cals a day atm so need to somehow fit in another meal 🤢

Your progress looking sharp losing 1kg a week is crazy.

Posted
18 minutes ago, mangocake said:

Most my life ive been severely underweight with a sedentary lifestyle. 178cm 52kg so borderline anorexic so my goal is to just get as big as possible.

3 years inconsistent gymming and im up to 71kg now and been stuck at this weight for months so still need to add more calories which i struggle with. Intake is about 2500cals a day atm so need to somehow fit in another meal 🤢

Your progress looking sharp losing 1kg a week is crazy.

That's amazing gains, plus 20 kg. I have super skinny friend who sometimes complains about not being able to gain weight, I never understood how he can't just eat more. 🙂 But everyone has their own issue I guess, I have the reverse problem, can easily eat enormous amounts of food.  

Have you tried adding 80-100 grams of nuts as a meal each day. That's 500+ kcal, very healthy, easy to eat and no meal preparations needed, I will probably add 50+ g nuts per day when I reach my goal weight. 

Posted
4 hours ago, mangocake said:

Most my life ive been severely underweight with a sedentary lifestyle. 178cm 52kg so borderline anorexic so my goal is to just get as big as possible.

3 years inconsistent gymming and im up to 71kg now and been stuck at this weight for months so still need to add more calories which i struggle with. Intake is about 2500cals a day atm so need to somehow fit in another meal 🤢

Your progress looking sharp losing 1kg a week is crazy.

Sounds like you have done really well so far. I have always been in a similar boat that I lose weight easily but struggle to put it on.
Adding little snacks like nuts, or shakes throughout the day could add another 500 Calories. I tend to eat fairly healthy meals, but anything goes for snacks just to get enough calories to maintain my weight. If I try to eat too healthy, I cant seem to eat enough to maintain the weight I want to be.

Posted
12 hours ago, Tyler Star said:

That's amazing gains, plus 20 kg. I have super skinny friend who sometimes complains about not being able to gain weight, I never understood how he can't just eat more. 🙂 But everyone has their own issue I guess, I have the reverse problem, can easily eat enormous amounts of food.  

Have you tried adding 80-100 grams of nuts as a meal each day. That's 500+ kcal, very healthy, easy to eat and no meal preparations needed, I will probably add 50+ g nuts per day when I reach my goal weight. 

Oh true keep forgetting about nuts, will add that in!

Yeh everyone always says just eat more so easy? but i dunno us skinny guys just seem to not enjoy food as much and get full easier. Also doesnt help im a heavy smoker and that probably kills my appetite aswell

When we both hit 80kg lets celebrate in pattaya 😆

9 hours ago, KoreoK1 said:

Sounds like you have done really well so far. I have always been in a similar boat that I lose weight easily but struggle to put it on.
Adding little snacks like nuts, or shakes throughout the day could add another 500 Calories. I tend to eat fairly healthy meals, but anything goes for snacks just to get enough calories to maintain my weight. If I try to eat too healthy, I cant seem to eat enough to maintain the weight I want to be.

Im on 2 shakes a day atm done with milk, powdered oats and protein which has helped me the most. Bumping to 3 for me sounds excessive.

Problem for me is if i snack on something between meals im not hungry enough to finish my next meal haha I also work a job that eats alot of my calories too so really the calculations tell me i should be on 3300+ cals 💀

 

Posted
25 minutes ago, mangocake said:

Oh true keep forgetting about nuts, will add that in!

Yeh everyone always says just eat more so easy? but i dunno us skinny guys just seem to not enjoy food as much and get full easier. Also doesnt help im a heavy smoker and that probably kills my appetite aswell

When we both hit 80kg lets celebrate in pattaya 😆

Im on 2 shakes a day atm done with milk, powdered oats and protein which has helped me the most. Bumping to 3 for me sounds excessive.

Problem for me is if i snack on something between meals im not hungry enough to finish my next meal haha I also work a job that eats alot of my calories too so really the calculations tell me i should be on 3300+ cals 💀

 

Yeah, I'm the same way, tall and active so I should be eating way more than I really want to.

I bet the price of food in Aus surely doesn't help. Last time I was there I nearly had a heart attack seeing the prices in the supermarket.

Maybe the key is spending more time in Thailand and make the most of the cheap (and good) food!

Posted
1 hour ago, KoreoK1 said:

Yeah, I'm the same way, tall and active so I should be eating way more than I really want to.

I bet the price of food in Aus surely doesn't help. Last time I was there I nearly had a heart attack seeing the prices in the supermarket.

Maybe the key is spending more time in Thailand and make the most of the cheap (and good) food!

Yeh theres actually a big ongoing lawsuit with the consumer affairs vs the supermarket giants on price gouging going on right now

I rely on my shakes for my weight too much, every time i go on holiday drinking everyday i somehow manage to lose 2 kgs haha

Posted (edited)
14 hours ago, mangocake said:

When we both hit 80kg lets celebrate in pattaya 😆

23 hours ago, KoreoK1 said:

Would be nice, aiming to hit my goal in Maj 2025. 😅 Good times now, soon January, sun is rising sooner every morning here, then it is all downhill to summer! Just five quick months with super hard work left. Progress updates here would be great, will check in with status at end of January. 💪

 

12 hours ago, mangocake said:

I rely on my shakes for my weight too much, every time i go on holiday drinking everyday i somehow manage to lose 2 kgs haha

Hah. I really tried to not eat to much and probably walked 15000 steps per day on my trip, still felt like I gained a few kilos. Again nuts though, you can eat tons of it in Pattaya, only problem is the bags are incredibly small lol, it's like one nut per bag. I love fried rice as well, can eat tons of that stuff. 

Edited by Tyler Star
Posted
12 hours ago, mangocake said:

Yeh theres actually a big ongoing lawsuit with the consumer affairs vs the supermarket giants on price gouging going on right now

Good to see they are trying to do something about it.

Posted

As I was 18, my weight was 92 kg for 1m92 high

Married at 29, first kid, less activities I began to reach the 110 kg

As I was 40, I made many divings and made it to dive intructor ...

Loss weight and again near 90kg ... and fit !

After 50, I went up to 114 kg

After my 4th trip to Pattaya in November 2023 (57 year), I was ill and lost many weight

And I felt a bit in depression for 2 months, after leaving LOS ... (and a girl)

My weight felt down again to 92 kg in ... 2 months (yes lost 20kg !)

And since 1 year, I dont take any kg ...

Less alcool (I never drank too much ...), less sugar like desserts, walking, bicycle, ...

And I am fit again ...

Of course, I eat less than in the past.

Think the stomac shrink when you eat less ...

 

In the past I had a difference of 8 kg between sommer and winter, but now I have quasi no difference. Stability ...

 

  • Like 3
Posted
17 hours ago, Tyler Star said:

Again nuts though,

Already on my desk now 😆

Dont worry about May come join me in Feb! If were both training to hit 80kg can just eat and train the same shit while were there hahaha

nut.jpg

  • Like 3
Posted
On 27/12/2024 at 17:21, seaman said:

As I was 18, my weight was 92 kg for 1m92 high

Married at 29, first kid, less activities I began to reach the 110 kg

As I was 40, I made many divings and made it to dive intructor ...

Loss weight and again near 90kg ... and fit !

After 50, I went up to 114 kg

After my 4th trip to Pattaya in November 2023 (57 year), I was ill and lost many weight

And I felt a bit in depression for 2 months, after leaving LOS ... (and a girl)

My weight felt down again to 92 kg in ... 2 months (yes lost 20kg !)

And since 1 year, I dont take any kg ...

Less alcool (I never drank too much ...), less sugar like desserts, walking, bicycle, ...

And I am fit again ...

Of course, I eat less than in the past.

Think the stomac shrink when you eat less ...

 

In the past I had a difference of 8 kg between sommer and winter, but now I have quasi no difference. Stability ...

 

Thanks for telling. Sure can be hard to stay at the same weight, especially when getting girlfriend, kids, or for me, stress during work which can be overwhelming if it goes to far. Great that you have had stability now for a while, that will be the next challenge when I hit my goal weight.. Have never succeeded staying at a low weight for to many years so far. 

  • Like 2
Posted

There isn't a secret to staying at the same weight and being fit. It is just simple discipline with eating and excercising. 

 

Eating: cut sugar from diet, after 2 weeks you wont miss it. Substitute foods heavy in calories IE. a whole chicken with skin on it is 2000 calories = 2/3 of your daily food intake. Take the skin off that whole chicken and it is only 1000 calories, can also add in some veges for taste. 

Drink only water. People drink a lot of calories IE 2 large cokes is the same as 1 big mac. Water is zip, this alone will probably cut your calorie intake by 1/3 a day. 

Keep alcohol down to a reasonable amount. For me that is 10 beers a week - usually 5 beers x 2 nights. The rest of the nights, zero alcohol, you won't miss it. You are probably only drinking out of habit or because you are bored. If i have to meet someone at a bar on an "off" night, alternate each beer with a non alcoholic drink - you won't miss it. 

Exercise: wake up and do something each morning. Push ups, sits up, body weight squats = 10 minutes. Motivation has nothing to do with it - some days you won't be motivated, doesn't matter. Be disciplined, discipline means you do it every day anyway whether you are motivated or not. 

Got to the gym 2 times per week. With daily quick push up/sit ups / squats you will be in shape very quickly.

Try to do 1 day a week of fun excercise. Kayaking, biking whatever, get out and do an activity one time per week that you enjoy. Find a like minded group of buddies. 

These very simple things will improve your quality of like significantly. If you don't excercise, old age becomes a lot more difficult. Keep excercising and you will barely lose any mobility in your old age. 

Consider TRT between the age of 50 and 60. Your body will recover like when you were in your 30's. Read up on it first, study, talk to people already on it. Make an informed decision if it is right for you. Doesn't cost much either in Thailand if you do it yourself. $25 per month. 

  • Like 2
Posted

These have been some goals of mine, but I can't say that it has been a complete success. 

I think the drop-off definitely came when the pandemic hit and screwed up my diet - gained so much more weight than I would have liked and I have not been able to keep the pounds off as my doctor likes to remind me. It also isn't great that I am short. I have been keeping with the same routine of a minimum three days a week of training at the gym that I had pre-pandemic, and while that has helped with strength, I think my conditioning / cardio is worse, though I have been working that in.

Posted

Over the course of a few years, I more than doubled my weight - going from approximately 80kg to about 170kg.

I was built like a sumo wrestler!

I managed to get back down to 91kg, and am probably back to around 100kg now.

But 2026 is the year I get back to a healthy weight.

My strategy is simple and helped me lose 80kg:

1.  Track my daily calorie intake - ensuring under 2000 calories per day, sometimes a lot less.  

2.  Track my daily exercise - do something every day, even if it is just a walk.

3.  Reduce stress where possible - my problem was binge eating due to anxiety or stress or past depression.  Less of that means less eating.

Good luck with you guys' weight loss.  I have found Pattaya good motivation to lose weight tbh.

  • Like 2
Posted
On 04/01/2025 at 00:09, kuijpers said:

These have been some goals of mine, but I can't say that it has been a complete success. 

I think the drop-off definitely came when the pandemic hit and screwed up my diet - gained so much more weight than I would have liked and I have not been able to keep the pounds off as my doctor likes to remind me. It also isn't great that I am short. I have been keeping with the same routine of a minimum three days a week of training at the gym that I had pre-pandemic, and while that has helped with strength, I think my conditioning / cardio is worse, though I have been working that in.

Great that you have been continuing to work out though, when I have started to gain weight in the past I usually also stop working out which make the situation even worse. Eating less is the key though. Currently my motivation is very low, hate the snow and cold weather. 

Posted
On 11/01/2025 at 14:34, 42kaz42 said:

Over the course of a few years, I more than doubled my weight - going from approximately 80kg to about 170kg.

I was built like a sumo wrestler!

I managed to get back down to 91kg, and am probably back to around 100kg now.

But 2026 is the year I get back to a healthy weight.

My strategy is simple and helped me lose 80kg:

1.  Track my daily calorie intake - ensuring under 2000 calories per day, sometimes a lot less.  

2.  Track my daily exercise - do something every day, even if it is just a walk.

3.  Reduce stress where possible - my problem was binge eating due to anxiety or stress or past depression.  Less of that means less eating.

Good luck with you guys' weight loss.  I have found Pattaya good motivation to lose weight tbh.

Amazing results losing that much, good luck with the continued weight loss. I have also had binge eating issues, because of stress, general depression or just boredom of normal life. A lot of junk food, candy etc. and a day of just watching movies or tv-series is something i keep getting back to. Have been able to control it for a while now though and basically not done it at all since November. 

  • Like 2
Posted
On 11/01/2025 at 08:34, 42kaz42 said:

Over the course of a few years, I more than doubled my weight - going from approximately 80kg to about 170kg.

I was built like a sumo wrestler!

I managed to get back down to 91kg, and am probably back to around 100kg now.

But 2026 is the year I get back to a healthy weight.

My strategy is simple and helped me lose 80kg:

1.  Track my daily calorie intake - ensuring under 2000 calories per day, sometimes a lot less.  

2.  Track my daily exercise - do something every day, even if it is just a walk.

3.  Reduce stress where possible - my problem was binge eating due to anxiety or stress or past depression.  Less of that means less eating.

Good luck with you guys' weight loss.  I have found Pattaya good motivation to lose weight tbh.

The trick is finding what works for me for extremely long term, as in forever.  Nothing is perfect. But I don't let perfect get in the way of good enough.

I go by pounds, but I haven't weighed myself in a real long time because it's too triggering for me.  At my peak I was  300+ lbs.  My guess is I hover somewhere 200 or less.  The lightest I have seen is in the 160s.

Your 3 part strategy is pretty close to mine:

1) Track using myfitnesspal or something similar.

2) Give myself a calorie "ceiling" (although 2k is way too low for me, especially for an extended period of time). Mine floats north of 2600.

3) Set a "floor" of at least a gram of protein per pound of approximate goal body weight. The higher protein with fat helps me with satiety.  It also automatically limits my carbs/sugar intake combined with my calorie ceiling.  Carbs/sugar triggers my hunger.

Then I have a bunch of less important targets:

4) I don't drink any calories, i.e. stick to water, seltzers, diet sodas, fake sweeteners, etc. It's "empty" calories for me. I can use those calories for more whole hearty meals.

5) I track my exercise every day.  I track steps in Google Fit which feeds myfitnesspal automatically.  I track workouts using Strong. This also helps manage emotions like stress, anxiety, etc. However, I do think most of weight loss/management is in the eating, not in the exercise.

6) I don't snack.  Again, empty calories for me.  Snacks don't fill me up.  And I prefer using those calories on whole hearty meat/protein based meals instead.

7) I tend not to eat until the afternoon, usually just coffee in the morning. I'm mainly a lunch and dinner person, sometimes even only OMAD.

😎 If I'm on a serious cut, I will only go over my calorie ceiling like 2x per month tops.  If maintaining (a lot tougher than cutting for me), more like 1 or even 2x per week. 

  • Like 2
Posted

I'm in the same shoes as the OP. For some reason, after Pattaya, I am heavily motivated to lose weight now. As luck would have it, this also coincides with my New Year's goals. 

Lost 10lbs already from the previous year. Going to keep steadily dropping another 10 pounds as my goal for 2025. Then work from here and build muscle. 

One of my motivations is I kept getting called pompui in Pattaya 555 (only half-joking here). I mean sure--part of the time it's said in jest and affection but still gets to you...ya know? When every girl you meet pokes at your stomach and call you essentially a fatass it starts getting ya thinking. 

But my MAIN motivation here is simple: get fit, lose the fat, and look good. I've been lifting weights more and more and my muscles have been coming in. I'm starting to look kinda good now and I like it. Just gotta trim the fat but I think the hardest obstacle will be dieting because I want abs and that's going to be mostly kitchen work. I also drink a LOT and would ya know it my new years goal is to drink less so everything kinda lines up. The key here is just execution. 

But I've been losing weight just based off going to the gym, zero dietary changes. Lost 10 lbs alone upping gym from 1-2x a week to 3-4x a week. Look more muscular and tone as well. I'm hitting a wall now, though, and I'm certain with diet changes I'll be able to lose that other 10 and put on a whole lotta muscle while doing it.

  • Like 2
Posted

I've really struggled with my weight since late July due to some personal setbacks and work - gained about 7.5 kg since late July. 

I don't think I went to the gym between late July and January 5, but I've been pretty good since then (only took the 6th off, because I could barely move! 555).  Not an easy task and has involved setting my alarm for 5:30 to 6 a.m. every morning (including this past weekend).

Now I'm also starting to track my food intake/calories/macros.

Has anyone else tried clear whey protein?  I saw some ads and was coaxed into buying it....then they offered a discount for 2....and a bigger discount for 3.  Now I'm set for quite a while!  555

The kind I bought has 20 grams of protein and is only 80 calories.  Not great for bulking up but (hopefully) good for weight loss.

I just tried the Lemon Chill flavor and (luckily) it tasted freakin' great.  Had grape the other day, but screwed it up by putting it in my blender with ice.

There is no way I can make a material change by my next scheduled trip (about 3 weeks away), BUT my goal is to get in much better cardio shape by then and to make serious progress before my June trip (and 60th birthday).

  • Like 2
  • 3 weeks later...
Posted

Sadly every time I visit Thailand I stack the weight on.  Too much drinking and sadly the bad footpaths, air pollution and stifling heat make it difficult to enjoy a daily walk/run. 

Posted (edited)

I take diet fairly serious when I'm at home. I measure everything and eat the same shit every day to get the macros. I also have a work out room at home with a bench, weights etc so I can workout whenever I want too. Covid made me do that and having access to weights every day without leaving my house has become a godsend to making things easy.

You can do only 10 minutes heavy lifting a day and get results over time...doesn't seem a lot but 60 hours a year of heavy lifting goes a hell of a long way compared to doing nothing. Buy some basic weights and do it at home!

2,266 calories, 7g carbs, 169g fat, 181g protein is my daily eating. Losing weight is fairly easy really you just need to find a diet you like and stick to it. I enjoy low carb because I can eat beef & eggs cooked in butter with salt, pepper, birds eye chillies and chives 3 times a day easily. Double cream only for coffee and lots of water. Also take 2 fibre tablets a day to keep things regular and a good quality multi-vitamin.

Edited by khwan
  • Like 2
Posted (edited)
11 minutes ago, khwan said:

I take diet fairly serious when I'm at home. I measure everything and eat the same shit every day to get the macros. I also have a work out room at home with a bench, weights etc so I can workout whenever I want too. Covid made me do that and having access to weights every day without leaving my house has become a godsend to making things easy.

You can do only 10 minutes heavy lifting a day and get results over time...doesn't seem a lot but 60 hours a year of heavy lifting goes a hell of a long way compared to doing nothing. Buy some basic weights and do it at home!

2,266 calories, 7g carbs, 169g fat, 181g protein is my daily eating. Losing weight is fairly easy really you just need to find a diet you like and stick to it. I enjoy low carb because I can eat beef & eggs cooked in butter with salt, pepper, birds eye chillies and chives 3 times a day easily. Double cream only for coffee and lots of water. Also take 2 fibre tablets a day to keep things regular and a good quality multi-vitamin.

Agreed. I do something similar to what you do. I use a kitchen scale to measure calories. As long as I'm on a caloric deficit, I will lose weight. 

I also started using an app called MacroFactor, which helped me a ton tracking my calories and setting goals, etc.

Edited by Theelus

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