Plateau/maintenance for too long, back at it
34M 5'10" ~182lb/82.5kg & Vegan for 13yrs
OK y'all I am coming here for some inspiration, tips/tricks, thoughts/input.
After years of various weight loss programs, diet, exercise routines etc. I remained overweight or regained lost weight. And I've been overweight/obese my whole life.
February 2025 I was 225 pounds and after working with my doctor and fighting insurance I was finally approved to start a GLP-1. Over the course of six months I lost ~ 30lbs and started to get all my numbers to a good place: blood pressure, cholesterol, triglycerides etc. And then insurance revoked approval and now says that any and all medication's meant for weight loss are automatically excluded/unapproved. Major blow.
I had already been lifting for a year when I started the GLP-1 and already ate healthy. My issue is not really the quality of food but rather quantity. I always wanted more, so the way that the GLP-1 stopped the food noise was a miracle. It basically allowed me to see the benefits of the work I was already putting in because I could eat like a normal person.
So when I took my last dose in September I was ~195lbs. Now I was on my own, but I was able to get down to 182 by Christmas. Unfortunately, since then I have been fluctuating the same 5 pounds or so. I was able to get down to 178 a few times but usually bounce back up to 185 and then down again. So basically maintenance. Trying to see the positive of being able to maintain the weight loss nine months later. But I've got another 20 pounds to lose before I'm close to where I should be. It's been hard to buckle down though y'all. I'm back to fighting the food noise. Back to the uphill struggle.
Still lifting and making some gains in strength. But not seeing the muscle because of fat is disheartening.
So here's my plan for – hopefully – a ~.8%bf loss per week:
1850 Cal
150g Protein
200g Carb (gross, not net)
50g fat
I'm going to do my best to meal prep and track everything. I really love to cook and variety is my favorite part of eating, so I'm hoping I can really do this.
For those who meal prep and really love food/flavor/variety: what are your go to? What foods help you stay on track the most and still feel satisfied? How long can you stick to it before you take a break? And how long do you take a break for?
Cheap ideas only please! Haha
I am rather poor. I make use of pea protein powder mostly but can't always afford it. Beans, vital wheat gluten for homemade seitan, whatever cheap produce I can snag at the store or get for free at the local food bank. (which isn't a ton and aren't super fresh so don't last super long)
Also, TOFU IS SO EXPENSIVE NOW! And I love my soy Lol.