The Big Official Body Fat Loss Thread

[Mike Pelosi]

It seems to me that, in the aprroximate year I have been a part of marunde-muscle.com, their has been alot of threads from beginners and more experienced athletes alike who want to know how to lose body fat. I'd like this thread to encompass thorough responses on how to lose bodyfat (include specific training, diet, and motivational tool advice).

Also, if anyone would like to race to lose bodyfat with myself or anyother board members that would be great as well and we can add/subtract tips along the way. A great motivational tool and having some fun with it. Also, it would greatly help anyone who stumbles onto this website looking to lose bodyfat or just develop a healthy, sensible eating plan or even experienced people as well.

[Patrick McGuffin]

I will race, first one to loose 20lbs..........go!

[Scott Markowitz]

I'm in. Just weighed 312.

[Kevin Cronin]

I am very, very disappointed in all of you...

[Mike Pelosi]

In, weighed 324 today

[Patrick McGuffin]

272 today.

[Mike Pelosi]

Post 1: How I went from 403lbs to 350lbs in six months

The first day I joined a gym I weighed in at 403lbs and by my training cycle start date for my first power lifting contest I weighed 350 (ended up being 343 for the contest). I split the body into two upper body days and two lower body days and went hard on all of them using lots of volume, alot of weight, alot of exercises. I was young, misinformed, and was willing to do anything. In terms of diet I reduced my calories but made sure I got in around 300 grams of protein per day. I was also very, very strict which made a huge difference as well. In terms of motivation, I read Powerlifting USA pretty frequently as well as FLEX magazine and started associating with women more in order to keep my confidence level up.



Post 2: How I went from the 340's to 310 but lost size, strength, and my waist stayed the same size: Basically, I ate nothing but red meat burgers and cheese and did a ton of cardio. One day my traps were up to my ears next day I couldn't see them. On such a restricting diet I cheated way to often but lost weight...definately not body fat though. Well, some, but no muscle preservation either.


Post 3: How I went from 340 to 320, increased strength, LBM significantly, dropped to a size 42, and felt the healthies I had ever been: Once I got into the car accident, I knew it was time to do something challenging and that was recompose my body. I upped the volume of my training, ditched the isolation work, and began doing conditioning work with some cardio. Specifically some kick boxing stuff mixed w/ lots of tabata work.


Next actual post: The Diet I follow and why

[Mike Pelosi]

http://www.elitefts.com/documents/metabolic_typing.htm

http://www.elitefts.com/documents/metabolic_typing2.htm


Looks cooky, right? I thought so too until I took the test and found out what I was. It has been one of the most accurate dietary indicators I have read and now, that I have used. Luckily, I have had the privillege of working with Eric Talmant of elitefts.com on a diet fit for my metabolic type.


The second option in body fat loss is from Dr. John Berardi: http://www.johnberardi.com/articles/nutrition/7habits.htm

Basic nutritional advice from John Berardi is to eat a complete lean protein wiht every meal and veggies (greener the bettr) to compliment the meal.



Lastly, google the ziz-zag diet by Dr. Fred Hatfield which follows a 3 parts carbs. 2 parts protein, 1 part fat. You eat according to your energy level.



All of these have helped my strengthed grow, body fat drop, and lean body mass grow as well. The best is a combination of all of three of them. Find your metabolic type, eat according to you energy levels (especially carb intake) and make sure the food is whole and complete.

[Nikhil Rao]

I weigh 180...sob

[rod johnson]

ok, i'm in. I need to drop afew. last time i checked i was 268 lbs. I would like to get to 200 lbs and work up to some solid "MASS" could be hard to do since i'll be 40yrs old in a few months. Currently walking 2 miles at night and i am starting to ride the bike now that the waether is better. I'll keep you informed.

[Rus Mandery]

Depending on my weight tomorrow morning I will be in on the 20# contest.

I'm in @ 270.0.

[Scott Markowitz]

I dropped 8 pounds today (304) - but only because I haven't eaten since last night and have had a relatively constant ... umm, outflow... all day. Being sick sucks.

[Scott Markowitz]

I've been able to eat since shortly after that last post, and the steady flow from the other end has stopped. As of this morning, I am 300 even. I guess we'll see where I ened up once I recover fully - I don't expect this to last (though I could be pleasantly surprised). I'll find out in a bit how this has affected my strength.

[Keenan Hollingsworth]

I'm in @ 276

[Jared Enderton]

Scott, how is your strength after being sick?

[Mike Pelosi]

Lets get some diets posted as to what your eating, how you think you should be eating, and what nutritional approach has worked in the past.

[corey.clark]

I'm in @ 256

[David Campbell]

I weighed in at 202 this morning. My goal, to be as strong as I can and under 200lbs. When I started working out about 7 months ago, I was 215. I only ate two meals a day. Now I'm eating 4-5 meals a day and working out. I dropped some weight and gained quite a bit of strength. I could drop a few pounds though. :)

DC

[Scott Markowitz]

Scott, how is your strength after being sick?

My static strength held up fairly well, but my speed was off. There are some videos posted up at http://www.purepowerathlete.com/Trainingday42807.html. My best event of the day was Viking press. Since the other guys can match me on the stones now (we're in the process of making some bigger ones that, for the time being at least, I expect to be the only one to get) I had to show off on the one event that I could. Matt's heaviest set was 315x8, so I did it for 12, then did 360 for 4. My stones and hydrant carry were slow, though. I also set a recent PR with 3 sets of 2-3 pullups - I haven't been successful at pullups since I was under 200 pounds.

BW is still right at 300 this morning.

[benjamin d. moore]

I dropped 8 pounds today (304) - but only because I haven't eaten since last night and have had a relatively constant ... umm, outflow... all day. Being sick sucks.

It's the dreaded gator virus. Don Orange and White, denounce the blue, and you'll be fine... :D:

[Scott Markowitz]

It's the dreaded gator virus. Don Orange and White, denounce the blue, and you'll be fine... :D:

Funny you should mention that, Ben...the outflow was kind of a pale orange and white color. :disgust:

[Billy Wolt]

I'm currently cleaning my diet up.

the last few weeks i've been eating lots of ground beef, potatoes, eggs, veggies, skim milk. So far it's been working (slowly)...i am seeing more muscle mass and my weight is consistent. I may stick to it since i'm seeing results.

or

I am now going to switch to leaner meats and probably add some cardio so i can try and get to 200.

I weight 230 now. I don't have the strength to keep up with the 230's...so going to a lean 200 should help build my confidence, then i can work on getting to a lean 230.

[Mike Pelosi]

My diet:


Meal 1: 8 oz of ground beef on the foreman grill (either 93 percent lean or 85 percent lean) or I'll use a burger thats half beef and half turkey burger. 1 serving of yogurt and green vegetables. Of course water.


Meal 2: Same, but no yougurt.


Meal 3: Pre training I have about 40-60 grams of complex carbs, a piece of fruit, and some water.


Meal 4: Post training I have 16-24 oz of organic milk w/ 2-3 scoops whey protein


Meal 5: Same as 2


Meal 6: 2 tablespoons peanutbutter with low carb milk.


-Mike Pelosi

[ADAMBAUER]

I eat as cleanly as possible, I try to break it down into 5-6 meals of 116 cals of Protein, 307 cals of low GI Carbs and 47 cals from good fats, so far it has been working, I do eat some simple carbs about an hour before work out and down an extra 80 cals of protein post workout.

[Patrick McGuffin]

Funny you should mention that, Ben...the outflow was kind of a pale orange and white color. :disgust:

Thanks scott, I just lost all motivation to eat my breakfast :EP:

[Scott Markowitz]

Thanks scott, I just lost all motivation to eat my breakfast :EP:
Anything I can do to help... :EB:

[Scott Markowitz]

Still holding at 300, -12 from the start.

[Anthony LaMarca]

I definitely need to lose a few pounds. I am currently at 237 with a bit too much bodyfat. I have been slowly cutting back. I would like to be around 215.

[Wayne Lam]

I've been doing a cyclic ketosis diet for a while and I've had awesome results. I've lost over 30 lbs since the beginning of January. i kinda stalled and gained some back because i was getting tired as hell of dieting. at least for me, because my metabolism is so slow, i felt like that this was the best diet i've ever been on because it kept me full and satiated all the time.

if u guys are worried about ur cholestrol, then i don't know what to say about that. i'm probalby gonna get myself checked up within the next week to see whether or not its decreased/increased the past 4 months.

[Scott Markowitz]

:eek:

304 tonight. Stress eating the last day or so. This'll get better after tomorrow night (well, I guess at this point, tonight). My last paper is due 11:55 pm Thursday. Then I'll settle back in to a routine, both eating-wise and training-wise.

[tackle78]

I'll throw in my past year into the mix.

August weight at start of football camp -287
Thanksgiving morning weight at the end of the season- 276
January 16 weight upon returning to college- 245
Current weight - 264

I know thats a great deal of fluctuation. At the end of my season I made the decision to not persue Arena Football and decided to slim down. Drastically cleaned up my diet eating carbohydrates only at breakfast and after I worked out. Lifted 6 days a week. Did 60 min. of low impact cardio (HR 120-140 range) every day. I kept protein around 400 grams. I ate zero sugar, low fat.

I lost weight, a good portion muscle. I then got back to school and started a new lifting routine based around strength. Adapted my version of the zero impact diet and I am now a little over 20 lbs smaller from a year ago and 10% bf less.
General diet outline:

Breakfast- Protein Shake (I make them all about 80 g), oatmeal
Snack- protein bar (a little under 500 cals, 30 g pro/ 46 carb/ 19 fat/ (all good whole grain carbs and omega-3 fats)
Lunch- 8 ounces turkey on whole grain roll, cheese, brown mustard
Snack- Protein Shake with another bar and usually a sweet potato
PWO- 60 g Vitargo and another Protein Shake
Within another half hour/45 min- 1 lbs 90/10 ground beef, 2 cups brown rice
Snack- protein shake/or bar
Before bed- either 24 oz. fat free cottage cheese, another bar, or about 1 lbs of chicken

I also will substitute salmon or tuna steaks (the kind in the packets) for protein bars/shakes. I also try to throw in a spinach salad somewhere in there as well. If I'm really hungry I'll make a peanut butter sandwhich on whole wheat along with one of the shakes.

Thats about what I'm eating, not the best I know. I need WAY more veggies, more fruit consistently would be good as well. I do 30 min cardio post w/o everyday as well. I lift 6 days per week. I'm still getting leaner with this diet and am not lossing weight right now.

Not recommending this to anyone, and I obviously need some major help, but just throwing it into the discusion since it did allow me to lower my bf significantly.

thx

[Scott Markowitz]

296 this morning, down 16 from the start.

[Jared Enderton]

296 this morning, down 16 from the start.

impressive! way to go man

[ADAMBAUER]

296 this morning, down 16 from the start.
Great job Scott

[Don M. Gwinn]

353 today at 6'1".

I sat around with a hernia until I'd ballooned to 420 or so, then had two surgeries over a year. After the second surgery I went from 396 to 290, but a new job, kids . . . and Oreos . . . . brought me back to the 360 range.

Now I'm fat and weak, but I'm working on it. I'd like to be about 250 and a lot stronger than I am now. That would also put me in striking range of "Heavyweight" in BJJ.

Currently walking at lunch, spending 30 minutes on a tread, elliptical, whatever at the end of the day. I'd like to work in stone lifting, pulls, etc. just for the fun of it.

[Mike Pelosi]

Hey Don, if you need any help w/ diet or training feel free to ask. I see this is your first post, welcome to the board!

[Don M. Gwinn]

Thanks, I followed Alex Apostol here from www.bullshido.net .

I'd like to get into stones and the like. I have an extremely weak squat and overhead pressing is very weak, too. Right now I'm working on deadlifting a triangular stone in my backyard high enough to walk with it. I have a cheap barbell and about 400 lbs at home, but no power rack.

[RyanWilson]

Timing on this is good for me as well.

Been a terrible start to the year for training, being overly stressed, feeling like crap all the time and getting sick more than once (which is a lot for a guy who missed every cold and flu for a 7 year stretch).

Decided a few weeks ago that I was going to put a hold on trying to get larger (most of the last year's efforts resulted in more fat than muscle anyway), and finally do something about my crappy endurance since it was getting tough to walk a few flights of stairs without getting winded. Not that I was exceptionally large at 6' and 280 lbs., but it wasn't making me feel any better overall and my strength gains were pretty much at a halt. So, enter the new program for the last 2.5 weeks -

My weight had been fluctuating quite a bit within a 5 lb. range, and when I started I was right around 277 lbs. which was on the low end of the scale for me. I, like a few others on the board, do NOT need to eat excessively to gain weight - for me, 2800 cal/day is pretty well a maintenance amount for me, so it doesn't take a lot of change to gain or lose. My plan was to drop down to 255-260 lbs. before heading back to the world of gaining much more strength (I've alwas considered myself a middleweight trapped in a HWs body), and I was going to clean up my eating as I could well be the world's worst junk food vegan out there, living off of packaged foods and convenience crap all the time (yes, it does exist for those who don't eat animal products, surprisingly enough). I'm eating around 3200 cal/day on lifting days, and on non-lifting days I'm eating 2800 with 30-60 minutes of light cardio work or 2500 cal/day on days of total laziness. Nothing drastic, just enough to help me keep things up on lifting days and to not lose drastically on non-lifting days since I tend to drop muscle quickly if I overdo it on calorie restriction or by doing excessive cardio.

So far, I'm down to 268.5 as of this morning, strength hasn't really take a hit from what I gather, though I've been training with higer reps and moderate weight more lately. Most sets are done 8-20 reps depending on what I'm doing, I'm reducing rest periods a bit, and I'm doing more overall sets. Lifting is done every other day as follows:

*Each session starts with some oly pulling, anywhere from 3-6 sets before anything else, usually power snatches for sets of 5-8 with 135 lbs. or some high pulls going no higher than 315 lbs.*

1. Leg day - whatever feels good, alternating between front and back squats each week supplementing with some glute/ham raises and 1-legged RDLs for good measure. About 5-8 work sets on the squatting, 3 sets each on the GH and RDLs.

2. Horizontal pulling upper back and shoulder day - rowing movements, anything pulling inward. May do some BB rows, maybe some machine stuff if I feel like it, no real pattern here other than that I'm adding a rep or two or some weight with each workout. Also, throwing in some Kelso-inspired shrug work with the cable machine doing some scapular retraction stuff and rear delt work to bring up some neglected areas. Shoulder stuff is primarily seated 1-arm DB presses and seated overhead lockouts from top of head height. Around 12 sets total for back work, around 6-8 sets for shoulders.

3. Lower back day - since my DL weakness has changed from the lockout to the first 8" off the floor, I'm doing floor pulls for the next 6 weeks to get comfortable again since I feel that I've lost my groove. Alternating weeks of light high rep work (12-20 reps per set) and moderate rep work (5-8 reps/set), will test a max at the end of June. My pulling sucks terribly right now, since I can muster about 25 lbs. less than my max from 3 years ago when I was 20 lbs. lighter. Definitely needs a lot of work. Supplemented with some ab work (weighted Roman chair sit-ups) and some reverse hypers, primarily just bodyweight since my crappy TDS reverse hyper tends to fall apart when I add any weight to it. Deadlifts are done for just 5 sets total, with 3 sets each for the ab work and reverse hypers.

4. Vertical pulling upper back day and chest/triceps - working on vertical pulling since I realized that my pull-up strength is shameful (failed after 4 reps last time...ugh...), working to try and get it up to sets of 8 this summer. Currently alternating between assisted pull-ups (a slight kick start to get moving for the first half of the pull) and the ones I'd seen a video of here where you're basically in an L position between hanging from the bar on the Smith machine and having your legs outward on an incline bench. If I can find the video here I'll post it - may have been in someone's training log. Also, some BB or DB shrugs thrown in for good measure. Chest/tri work is in the form of flat and slight incline DB presses, done with palms in and arms perpendicular to my sides, done 5-6 sets @ 10-15 reps/set. If I feel up to it, I'll toss in a few sets at the end on the Hammer incline press machine. Roughly 8-10 sets total between the vertical pulling and the shrugging, 8 sets total for chest/triceps work. Don't really give a crap about increasing chest strength, but I'll have some fun with it now and go back to close-grip benching again in 6-8 weeks.

Usually I'll do a cardio day at least 2-3 times/week, just some walking either for about 2.5 miles outdoors (my route is about a solid 40 minutes from start to finish) or a bit more intense 30 minutes on the treadmill. Nothing excessive, just enough to build a bit more endurance so I'm not sucking wind so badly during the most simple of things.

So far it's off to a good enough start, but I tend to drop programs like a hot potato soon after starting them so we'll see where this is headed. Though, even at a meager 1 lb./week fat loss I hope that I can be just about to my goal by the end of June, then I'll actually start back up with event training and be better conditioned than in the past.

[davebeers]

not much talk in this thread about actual fat loss techniques so i'll throw some out there.

#1 frequent feedings---6 is adequate, 8 is best to really encourage your metabolism

#2 protein, protein, protein. In and of itself protein will increase your metabolism, it takes alot of energy for your body to digest protein, much more than for carbs/fat. I suggest 1.5-2 gms per lb of bodyweight every day.

#3 watch your carb/fat portions-----in the morning and after training is when you should have the majority of your carbohydrates, the rest of the time keep carbs in check

#4 don't overdo the cardio! Too much cardio(duration or frequency) or the same type of cardio can cause your metabolism to slow down. Don't go over 45 min or 4x a week and switch it up to keep your body confused


That's all i have for now, enjoy.

[Patrick McGuffin]

296 this morning, down 16 from the start.

You got really sick though, have you regained all your strength?

[Don M. Gwinn]

I've been doing most of my cardio on an elliptical machine in the school gym (I teach kids) because it's so easy on my knees at this weight. Tonight I was locked out of the fitness room, so I went for a walk in the woods with sprints uphill. I like the woods, and the trails are almost soft enough to save my knees.
:C:

I also spend my lunch (half) hour walking outside--I just have a small lunch I can carry around, like a small sandwich. I don't eat as often as I should, and working in a school, I'm surrounded by doughnuts, bagels, cake, cookies, pies . . . . I need to be more consistent about getting up in the morning so I have time for both lifting and breakfast. I've been trying to get into the habit of eating a couple of scrambled eggs for breakfast, but I skipped breakfast for a LONG time.

I do have access to a LOT of high-protein, low-fat red meat--this is central IL, so I have a freezer full of venison at all times.

So basically, I have no excuses and a lot of bad habits.

[rod johnson]

I'm down 4lbs. 264 lbs. now. Still working on cleaning up the diet. I'm still hit and miss with getting into the gym. It's hard to get there when i'm holding two part time jobs and a full time job. We until next time. see ya. :C:

[Scott Markowitz]

294 this morning, down 18. My goal is to be a 265 by November.

I haven't noticed any dip in strength.

[Jay Nielson]

I have lost 20 lbs in Nov 2006. Been stuck since then. I will race someone to loose 10 lbs for me that would be from 300 to 290, I gotta break through this obstacle. If anyone wants to race let me know when you want to start. We can go by lbs or time, whatever. My all time high was 320. Since I am kinda competitive I am hoping that a race will push me more than I push by myself.

[Matt Schumann]

i just took a good smasher and im down a good 5lbs :D

[Keenan Hollingsworth]

I'm down 4lbs.
Same, at 272 now

[Keenan Hollingsworth]

Same, at 272 now
271 now lol. That weigh in was about 4 days ago

[Suzanne Klavetter]

I have a seven month old daughter. My weight at my very first pregnancy appointment was 132. Now I'm down to 119. I still have a target weight of 115, but I feel a bit too skinny in the arms and calves. Mostly, running around doing Mom stuff helped me lose the bulk of the baby weight. More recently, I've been trying to eat more lean protein and fruit, rather than candy bars and fried foods...admittedly, I can be very lazy so I have a goal to do more stuff outside now that it's nice out. Biking, jogging, rollerblading for cardio...and still getting some weight training in every couple days. I should probably do more light weights for longer though, to build my strength and definition/tone back up. Anyway...that's how I lost weight.
Hope this helps somewhat.

[ADAMBAUER]

Still sitting around 250, I havent been able to train much due to work, home, boys ball and softball. Haveto go to Madison next couple of days anf plan on getting a 250-300lb set for lifting in the backyard. I am also starting to run a little bit here and there trying to lean out. Diet has been decent but not perfect.

[Jonathan Macfarlane]

I hit a high of 304lbs about 2 months ago, as of last week got myself down to 298lbs. I've decided, after talkign with my coach to attempt to lose some weight and get down to 285, I however think I'll notice more benefit speed wise in the 275-280lb range. I do hope to get up to the 310lb range possibly by Christmas/just after, but I want to do so after cutting some fat gained after a fairly rapid bulk from 228lbs to 286lbs after an illness.

So I've gone slowly from 304 down to 298, in the last week and a half I'm down to 294. I'm hoping to be under 280 in 3 months, without much decrease in static strength, but an increase in speed and the snatch lift.

Will be doing this by eating more protein, reducing refined carbs and cutting out Coke/sweets etc.

[Keenan Hollingsworth]

269. 27lbs to go by August. I think that's doable :BP:

[Don M. Gwinn]

350 for a few days now. I picked up the cement for my first atlas stone today--the mold is done. I hope to pour it on Saturday.
Then, in two weeks, it's back to BJJ and maybe kickboxing. The fat should melt off!
HOWEVER . . . . I had a piece of cake today. I'm usually all-or-nothing, but it was a baby shower, and how many times will your baby son be born?

[Arnell Castillo]

ok i just noticed this thread . i'm in ! i'm at 365 and i need to drop down big time . i try to eat as clean as i can . i do need to bring it up as far as cardio, i do it 3 times a week. i need to do more . my ultimate goal is to be at 270 lbs or 280lbs . i've been bs'n for too long with this .it seems i always have time to lift, but never enough time for cardio.

[Rus Mandery]

i all ways have time to lift, but never enough time for cardio.
BS! Start out by doing 6 1 minute all out with 1 minute moderate intervals directly after you lift. Start a www.fitday.com account and buy yourself a cheap digital scale and some measuring cups and spoons and start charting everything you eat. The resources out there are tremendous and easily obtainable. It is only up to you to utilize them.

[Don M. Gwinn]

You have time for cardio. At 350+, it doesn't take that much to make a big difference, either. I like to cycle and take walks on my lunch hour, but I don't often have time for those (cycling is fun, but it's time-consuming by the time you fiddle with your equipment, get dressed, fix a flat 20 miles out of town, etc.)

Weighted walking is cool, stair climbing is good. I have a 190-lb. stone in my backyard (just an irregular stone, kind of triangular) that I'm working on shouldering. I bring it as high as I can and walk with it. A few minutes of that is rough stuff. Most of the guys here are probably thinking "190 what?" but that's where my strength is right now.

I just got a new sledge hammer, too, and when I'm done bashing all the stucco off my ancient garage I plan to hit tires.

[Jonathan Macfarlane]

I hit a high of 304lbs about 2 months ago, as of last week got myself down to 298lbs. I've decided, after talkign with my coach to attempt to lose some weight and get down to 285, I however think I'll notice more benefit speed wise in the 275-280lb range. I do hope to get up to the 310lb range possibly by Christmas/just after, but I want to do so after cutting some fat gained after a fairly rapid bulk from 228lbs to 286lbs after an illness.

So I've gone slowly from 304 down to 298, in the last week and a half I'm down to 294. I'm hoping to be under 280 in 3 months, without much decrease in static strength, but an increase in speed and the snatch lift.

Will be doing this by eating more protein, reducing refined carbs and cutting out Coke/sweets etc.


Down to 292 now. 12lbs lost all up. 275 still feels ages away.

[Mike Pelosi]

Okay dude thats some good droppage...tell us how you did it now (Diet, change in exercise etc)

[Patrick McGuffin]

I am not in contention for the win lol :o

[Rus Mandery]

Down to 260.

[Jonathan Macfarlane]

Okay dude thats some good droppage...tell us how you did it now (Diet, change in exercise etc)


Doing my best not to eat junk! Also training a little faster, less rest between sets.

Pretty easy really. I'm also trying to increase lean protein sources and eat fruit as a snack.

[KevinRoss]

Can I get a prize for the smallest guy trying to lose bodyfat?

I got to about 205 about a month ago and decided I was too fat. I weighed myself at 189 this morning, so apparently my diet has been working. I haven't lost much strength, if any - though haven't been gaining strength either.

I figured now is a good time to lose weight since I don't have any eating contests coming up soon and it won't be a big problem to lose some stomach capacity. Because of the competitive eating, I think I have to overcompensate in the off season in order to make up for how much junk I put into my body for a contest.

[Anthony LaMarca]

I definitely need to lose a few pounds. I am currently at 237 with a bit too much bodyfat. I have been slowly cutting back. I would like to be around 215.

I got up to 241 for a little while there. Starting a diet the week before finals wasn't a good idea. I am back on track now at 235. Hope to be 220 by next semester without much strength loss.

[Sean Tennant]

I have been all over the place with weight for the last couple of years. I used to play rugby in college and wound up working my way to 325 pounds at 6 feet tall. I was strong and fast, and didn't have much body fat.

Then I got hurt and spent about 2 years unable to walk without crutches and totally unable to workout. At first I went on a serious crash (no carb) diet so I could take some stress off my body, dropped down to 215 and was pretty annoyed at my lack of strength and size. I had some setbacks with recovery and wound up eating my way back to 305 lbs.

About three months ago I started working out again and about two weeks ago I started eating a strict diet again similar to what I did when playing rugby. I'm down to 296 today, I feel strong, I'm getting some speed back, and starting to see some real bulk in my shoulders and legs, and less in my gut although it's still too big. I lift three or four days a week, I do cardio 5 days a week for at least 45 minutes, I play hockey once or twice a week, and I'm hoping to start event training on Saturdays this weekend.

Here's my diet:

6am: 8 egg whites and 1 cup oatmeal

8am: 8 oz chicken breast, one cup brocolli

10am: 40g whey protein(on lifting days I eat 20g before and 40g right after w/amino acids and glutamine)

Noon: 8 oz chicken breast, one cup cooked brown rice

2pm: 40 g whey protein (with glutamine on lifting days)

4pm: 8 oz chicken breast, one cup brocolli, one cup cooked brown rice

6pm: 6 oz steak, one cup spinach

8pm: 4-6 oz tilapia filet

10pm: 40g casein protein right before bed


This seems to work well for me...any critiques you all have would be appreciated!

I'm in by the way for the weight loss challenge, I'd like to hit 275-280.

[Billy Wolt]

My weight hasn't dropped, although I'm noticing a difference in my body composition.

I have increased volume on my training days (tues,thrus gym work, Saturday Strongman). I have added some extra movements, but overall just more sets and reps.

I've been eating relatively clean (compared to my former eating habits)
8am- 5 egg whites, 1/2 cup of oats(measured dry) 2 cups of skim milk
snack - almonds
11am - chicken breast (4oz coooked) and some veggies
PWO - 2 cups of chocolate milk
2pm - same as 11am
5pm - either a shake or same as 11am
8pm - some sort of meat and veggies (occassionally pasta)
bedtime- two cups of skim milk, 1 tsp of PB

not sure if i'm getting enough protein though. I estimate around 210 grms...which would put me at 1.2 grams per pound of lean bw. I don't think i could eat anymore as usually am full. I may start adding some cardio (versaclimber, treadclimber, DB swings) to improve my gains (or loses :D )

[Eric Jett]

Anybody got any tips for shedding fat off my midsection? I'm tired of lugging the tire around with me. Is it as simple as doing more ab work?

[ADAMBAUER]

Anybody got any tips for shedding fat off my midsection? I'm tired of lugging the tire around with me. Is it as simple as doing more ab work?
Whats your meal plan look like?

[Billy Wolt]

Anybody got any tips for shedding fat off my midsection? I'm tired of lugging the tire around with me. Is it as simple as doing more ab work?


abs start in the kitchen.


on a side note, i am measuring my fat loss via my belt tightness. I have one of the belts with 3 rows of holes all the way around. A couple of months ago i was around 8 holes showing...then I went to 9 showing. 9 is loosening up and I can get 10 comfortably.

[Jonathan Macfarlane]

Down to 292 now. 12lbs lost all up. 275 still feels ages away.


289lbs, down 15.

[dronga]

this morning and i'm at 209. i was 266 in january. on sat. i deadlifted 510 x 6, so i feel pretty confident about my strength retention.

[dronga]

this morning! 199 here i come!

[ADAMBAUER]

Im going the wrong way!!!! up 10lbs.

[dronga]

this morning, and i pigged out over the weekend!

[Scott Markowitz]

Me too - I was 299.8 Friday night. I just got on the scale and it said 302. :(

[Mike Pelosi]

Everyone that has lost bodyfat please share what nutritional and training changes you made


-Mike Pelosi

[dronga]

6am-cereal or eggs
8:30am- protien bar
11:30am- lunch, usally leftovers, or grilled chicken with brocolli
2:00pm-protien shake
6 or 7pm-dinner- clean food, lean beef, buffalo, chicken or fish, with veggies, usually grilled
about 2 gallons of water daily

*wed. or thurs. i'll train overhead events (log, axle), and speed deadlift or squat(alternate each week)
*sat. morn- event training
* i wieghed 267 in jan. i've lost over 60 lbs and still have decent strength, and now i have better stamina, i also walk between 3-5 miles a day.

[Rex Douglas]

What kind of changes have you made in body composition. How many inches have you lost off of your waist? Has your shirt size gone down?

6am-cereal or eggs
8:30am- protien bar
11:30am- lunch, usally leftovers, or grilled chicken with brocolli
2:00pm-protien shake
6 or 7pm-dinner- clean food, lean beef, buffalo, chicken or fish, with veggies, usually grilled
about 2 gallons of water daily

*wed. or thurs. i'll train overhead events (log, axle), and speed deadlift or squat(alternate each week)
*sat. morn- event training
* i wieghed 267 in jan. i've lost over 60 lbs and still have decent strength, and now i have better stamina, i also walk between 3-5 miles a day.

[dronga]

What kind of changes have you made in body composition. How many inches have you lost off of your waist? Has your shirt size gone down?

gone from a 38 waist down to a 34, i carried all of my bulk around my waist. scary, but i'm starting to get veiny, and more defined. i've never gotten a bodyfat measurement, so i won't even take a guess at that. i'm 6'0", so if anyone has a way to estimate it, give it a shot.

[Billy Wolt]

i'm down about 8lbs thusfar.. from 232 to 224. I'm looking much leaner in some areas (upper chest, legs)...actually looking bigger in those areas.

Diet
the last few weeks, m-f, high fat/protein, low carb. Weekend, anything

This past week and from now on....high fat/protein, low carb. all the time. Maybe a cheat meal a week

After my carb up weekends, i would put back on 4-5lbs, but i'm guessing it was just water cause I didn't feel or look any different.


Training
Weights 3x week
cardio 2x week
strongman 1x week


I was considering upping my volume on my lifting days, but my strength is going up...why fix it if it ain't broken.

[Paul Rogers]

BUMP !!!


Hows everyone doin with their weight ???

[RyanWilson]

Well, after falling off the wagon a few times I managed my first weight-loss success in ages - not that I had much else to do without being able to train for 5 weeks, but I did drop from around 280 down to an even 260 with minimal effort. Finally, I found what makes the difference -

I don't even need to restrict calories much - I just had to clean up my diet like crazy and continue to eat as much as I wanted to (within reason). I consistently ate between 2500 and 2800 calories per day (my maintenance range), and even without any walking or anything for the past few weeks I saw the most weight loss of all. I'd been a junk-food vegan for a long time, and changing over to more fresh cooked food instead of packaged processed stuff made a huge difference. Lots of greens, less imitation meat products, no sugar except what comes naturally in fruit (and the occasional glass of juice), less beer (but let's not be crazy - just about a 50% reduction so that I only have one or two every few days rather than one or two every night). I dropped from 270 to 260 in around 2 weeks simply by getting rid of the last junk in my diet and that was it - it goes to show that even before when I did high-rep stuff, more cardio and calorie restriction it didn't prove to be anywhere near as effective as simply making better food choices.

I'd wanted to set a goal of being under 265 for a long time, and it's finally happened. Even when I'm at my best, I'm not "heavyweight strong", so it's far better for me to drop to a weight that's closer to where I should be rather than being bulky with too much extra junk weight. Ideally, I'd probably be 235-240 if I dropped all the flab I have, but I'm not on that mission, just one to get my strength back up without putting on all the excess baggage that I had before I started. Now that I can train again it'll be 3x weekly in the gym and just continuing to eat clean, so we'll see how it works over the next few weeks as I make my re-entry back to training!

[ADAMBAUER]

Down 7 pounds

[Joshua Davis]

I had gotten down to 317.5lbs at the end of my last major diet - alas it really was a crash diet, mentally and physically... once my hydration was back in check it was alot closer to 325lbs. As I closed in on my last weightlifting meet, I started eating more because my training volume increased as well as squats 5 times a week... I weighed in at the Sunshine State Games (June 11th): 157kg (345lbs). I was throwing down about 4500cals/day with 350g of protein thereabouts.

That started an upward trend unfortunately. Pre-training on Saturday I was already back up to 363lbs.

Oddly enough, my body composition is improving, waist is staying the same, quads and shoulders are bigger - but I'm still getting to heavy for my own good... my low back and knees are really hurting lately. The biggest problem is that I train like a crazy man in the gym, but I have a seated job, and as soon as I am done training, I sit on my butt. Sure, I'm gaining muscle, but the fatloss is much slower than it should be because my lifestyle isn't consistent with the weightloss.

So, yesterday I started back dieting. This time it won't be a "crash" diet, I'll be eating around 2100kcal/day on rest days (ate around 1900 yesteday w/250gm of protein), and up to 2600kcal/day on training days. No carbs after 4pm (except veggies). Protein will take up hopefully around 55-60% of my calories with fat and carbs taking up 20% or so give or take. Only carbs will be oatmeal, occasional whole wheat pasta, occasional skim milk, and the occasional muscle milk (I'm phasing this stuff out in lieu of a lower calorie protein, but I still have a few pounds of it). I'm probably gonna drink a tablespoon of cod liver oil every 2-3 days depending on my calories for the day, if I have a "lean" day, then I'll have leeway. I'm also considering throwing in a single "zero carb day" once/weekly that's 55% protein/45% fat just to see how it feels. The only reason why I'm not going fully keto this time around is because it's just too stinking expensive. I'm also going cheap on the supplements, Liver Tablets and ZMA pretty much (excluding protien) - personally I feel that a multivitamin is overrated so I take what "I" need... zinc, magnesium, and B vitamins.

Weighed in this morning at 353.5lbs - 9.5lbs weightloss over a weekend. Granted, that's probably all water, but my joints will sure thank me after I'm done training tonight.

If anyone feels like keeping track, here's my fitday - all my current supplements and food intake as well as weight changes are included there:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=joshua%2Ddavis%2Ecom

[Paul Rogers]

Ryan: Dude thats friggin awesome! You found the only knowledge anyone really needs to lose weight. Just wait until you start training again, all weight added will be pure lean mass and you'll be bigger than ever, in a good way !!

This is how I look at it, are you gonna give a Top Fuel Dragster 87 octane or are you gonna give that beast the nitro/meth it deserves??? NO WAY!!! Give your body the fuel it deserves and it will give you the performance you want and then some.


Adam: Good Job dude !!


Josh: Sunshine State Games? Does Rich Lansky ring a bell? Awesome coach/trainer from Sarasota...He was there and chances are you were using his weights ;)

Thats what I find funny about being so big like us, we can gain/lose 10 lbs in a day or 2 and not think anything of it, mostly water weight but its still funny.

I would say keep the diet simple. Looks like you're trying to maintain a bodybuilders diet instead of a strongman diet..(breakdown of all macronutrients and such is all I mean) Some people need the strict diets and to know exactly what they are taking in, which is'nt bad either I suppose.


Good Luck to all of you.