2 meals, quality-protein and veggies with a like a tablespoon's worth of pasta or rice in the first meal. Lots of natural spring water.

Hiking or jogging in the morning 4 times a week, lifting 4 times a week at night.

Nothing hardcore here and not starving to death, and the weight loss seems to be working while building strength.

Of course the early morning cardio means I need to go to bed at 8ish to be able to wake up around 4ish.

I don't take any supplements aside from Athletic Greens, D3, and Omega 3.

nice, you could probably even get away with slow carbing (such as pasta/rice) the night before and having some fast carbs (fruit juice) pre/post workout. also know that sweating =/= fat loss - my best cardio days are going as long as i can on a stationary bike with many fans and AC blasting.

I haven’t had much luck with stationary bikes, or bikes in general. I’ve owned treadmills before and I wasn’t a fan of those either. I still don’t know what the “perfect” cardio machine would be for me. I kind of want to try owning a StairMaster next time.

I do enjoy the early morning fast hikes. I try to get to the top and back before my 6 am meeting. Between that and jogging outside, maybe I’m just an outdoor cardio person!

oh shit, you're in scottsdale!? hit up superstition mountain for me - i was too young when i lived in the valley (mesa) to have an interest in such activities!

Nice! Yea part of the reason why I do my outdoor cardio so early is to avoid the brutal heat haha.

I have actually been wondering about the usefulness of crustaceans in terms protein quality. I love steamed shrimp and crab legs and can quickly get full on those alone, but unsure if those proteins are worth over the proteins from eating chicken/turkey breast for example. I wish I had a nutritionist buddy.

Protein is protein man as long as you hit your macros doesn’t really matter what the source is

Absolutely, but I vaguely recall some nutritionists making some convoluted argument that the different protein sources vary in quality and how our bodies utilize them is different or some shit. It was clearly way over my head. I believe this was on one of the Joe Rogan Experience episodes. Like can you maintain a bulky build with relying on crustacean as the sole source of protein? Not that I would do that, but that would be interesting to know!

whey is actually #1

Sounds like interment fasting and low-carb, possible keto.

Not going to try and burn your bubble, but 20lbs in 3 weeks is mostly water weight that you drop. Keep going for 6 months and the fat will just melt off.