Getting to 9% bf or die trying! [Archive]

MrSoLoDoLo

10-25-2010, 06:00 AM

Like a lot of Keto dieters I am a binge eater. I eat when I'm depressed, bored, or sometimes I'll play a mind game with myself where I need to "reward" myself with massive amounts of junk.

At one point I was 226 lbs at 25%+ body fat. I saw where this was going and had to make a lifestyle change. I began to compete in MMA and got my bf down to about 7% @ 180ish. From there I went to join the Marine Corps where I am currently having a serious of health issues. Tumor removed from hip, pulmonary issues, and a lump in my right pec that I'm having an ultrasound on this week. Let's hope it is not breast cancer. I believe it's gyno, personally from a PH cycle without PCT.

Anyhow, my stats are currently 5'10", 188 lbs @ 12.6 body fat. Ideally, I would like to be 180 @ Sub 10%. I am currently taking Hydroxycut Hardcore, Acai Berry, and CLA.

My workout routines are kind of unusual. I used to be a big weightlifter but I now favor cardio. I do 50 minutes of cardio on an elliptical everyday during lunch, usually burning between 550-600 cals.

I am considering doing P90x in the mornings in addidition to my M-F cardio.

MrSoLoDoLo

10-26-2010, 04:54 AM

Woke up this morning and can just feel like I dropped a lot of water I was carrying from over the weekend.

184 @ 11.4 was this mornings read.

Yesterday was a standard day for me. I did 50 minutes pretty hard of the elliptical machine at the gym at a resistance of 8/10 burning almost 600 cals. Other than that, just maybe about a 1.50 mile walk home from work.

Yesterday's diet was nothing too interesting. I don't count my cals, only carbs. One salad with chicken & tuna. 2 johnsonville sausages, 2 pieces of hamburger type steak, giant salad with olives, ham, cheese. About 7 oz of tuna, few nuts, few pork skins. 64 Oz of diet green tea, pot of coffee with non-dairy creamer & splenda. Some beef jerky. I'm eating well on this diet.

Today's workout will probably be 50 minutes of rowing. I may wait until Dec to start P90x because my travel schedule is going to get a little hectic soon. I already do have the program and may just throw AB ripper X and X Stretch into my morning routines.

In a couple hours I have a visit with the cardiologist and a breast cancer exam. Wish me luck.

MrSoLoDoLo

10-27-2010, 04:17 AM

182.5 @ 11.3

Feels nice not to carry water.

Yesterday was almost like an intermittent fast. I was running around Dr. to Dr. all day and didn't eat until the evening. I will be having surgery in Dec. Otherwise, the day and food intake was nothing I haven't posted before.

I still made it to the gym for cardio for 50 min and also walked about a 3 mi round trip to and from work.

xosaraxo2010

10-27-2010, 09:00 AM

Adonisanemone

10-27-2010, 01:35 PM

188 lbs @ 12.6 body fat.

184 @ 11.4 was this mornings read.

182.5 @ 11.3

How do you check it every day? Also, doing the math, you've lost 2.43lbs of muscle in 3 days. Is that accurate?

MrSoLoDoLo

10-27-2010, 01:43 PM

How do you check it every day? Also, doing the math, you've lost 2.43lbs of muscle in 3 days. Is that accurate?

Probably not. I have an electrical impediance machine. Truthfully, it probably means nothing. Just a habit. Lots of factors can sway them either way. Position it's held, water intake, etc. It'd probably be a lot better to check it weekly but hard to keep it locked away and not use it.

MrSoLoDoLo

10-28-2010, 04:38 AM

Woke up this morning at 182. I'm going to start measuring bodyfat weekly on Fridays only, after wake up, due to it's fluctuation.

So anyways, 182 and it's prob going to be lighter soon. My stomach is in knots from not being about to go to the bathroom in a couple days. I really need to pick up some fiber husk this weekend. Otherwise, everything is going as planned. 50 minutes cardio yesterday with a lot of intensity and then a 1.50 mile walk home from work.

I didn't really have much of an appetite. My protein seemed very low. I normally do not monitor my cals, protein or fat. Only carbs. Anyhow, diet was 2 beef sticks, 2 pieces of cheese, 4 eggs, few pinches of bacon in salad, giant salad, some pork skins, some redskin nuts, lots of diet green tea, 3 oz of tuna, and 2 pieces of small breakfast sausage. Just could not get an appetite going.

I've normally don't eat in the early mornings (I wake at 4), a very tiny breakfast at 7, and then not again until 5PM or so, where I'll have a large meal and then fall asleep at 7:30-8ish. Since my eating schedule is so close to the "Warrior Diet" I may tweak it a little.

Who knows. Just a thought. Good luck to everyone.

MrSoLoDoLo

10-29-2010, 05:26 AM

Well it's Friday. I said I was going to calculate the bodyfat only once per week from now on and it'd be Fridays.

183 @ 10.8%

I'm not buying into the bodyfat percentage too much. I'm just using it more as a guideline than anything. Anyhow, I woke up 1lb heavier than yesterday which I am OK with. Here's why:

I used to have serious problems with binge eating. Serious, serious problems. Yesterday I was having a horrible day and instead of going back to my old ways of locking myself in room, away from everyone, ordering a couple pizzas, 2 litres of cola, and other junk deserts; I went ahead and just ate way over Pro/Fat macros and still kept my carbs low. Also got no cardio in, my body was feeling zapped. Woke up this morning with a sore throat too. Lovely.

So yesterdays diet: 4 whole eggs, Water, Diet Green Tea, 2 Huge plates salad with olives, ham, cheese. 2 beef sticks, 1 plate grilled chicken, 2 plates roasted turkey, pork skins, some nuts, 6 oz Montery cheese, 2 oz Mozzarella. Not the best, but again for a day where I felt like binging, I could have done a lot worse.

xosaraxo2010

10-29-2010, 10:14 AM

MrSoLoDoLo

10-30-2010, 06:21 AM

I woke up really sick. Just doing a quick update.

180.6 (-7.4 since log) (-16.9 since 27 Sept)

MrSoLoDoLo

10-31-2010, 01:42 AM

Woke up again, really really sick.

178.0 (-9.6 since log) (-19.5 since 27 Sept)

JOSEF RAKICH

10-31-2010, 01:50 AM

"9% or die trying.."

There is no such thing as "try" you either do it or you dont do it. If you "try" to achive something it leaves the option of failure. Just like all these people who "try" and stop smoking lol. You dont "try" and stop smoking, you just do it.

Do you "try" and put your pants on in the morning? No.. you just do it.

Dont try and get 9%, just do it. Infact you may as well go for 6.

Good luck.

zstanton

10-31-2010, 10:04 AM

Probably not. I have an electrical impediance machine. Truthfully, it probably means nothing. Just a habit. Lots of factors can sway them either way. Position it's held, water intake, etc. It'd probably be a lot better to check it weekly but hard to keep it locked away and not use it.

make sure with that you try to hold it the same way, measure it the same time everyday, under the same conditions, like before food, with the same amount of water intake, as close to the same as possible makes it the most accurate, but im sure you know that, but just in case you didnt

MrSoLoDoLo

10-31-2010, 10:55 AM

It's pretty crazy, a simple switch of position can sway it just a little. I have noticed if I keep it in the same position the difference is .0-.1% only.

MrSoLoDoLo

11-01-2010, 04:52 AM

I recovered half-way decent from being really, really sick.

I'm still not feeling 100% but I've been pounding liquids yesterday and ate above maintenance (still in Keto, of course) to help expedite recovery. Ended up putting back on 2 lbs that I'm sure I lost from the flu. Feeling much better.

xosaraxo2010

11-01-2010, 05:24 AM

MrSoLoDoLo

11-02-2010, 02:42 AM

Feeling quite a bit better. Steady at waking up below 180 now, which is great.

179.0

Hopefully between positive and negative fluctuations I won't be breaking 180 anymore until I decide to bulk up my keto macros or finish keto all together.

MrSoLoDoLo

11-03-2010, 04:50 AM

179.6 which is great.

At this weight, I am happy. If I steady the weight loss here and continue to lose fat, I will be very happy. Still recovering from getting sick over the weekend. Almost 100%. I have been pounding green/black tea and water like it's going out of style. Same diet as I typically follow. Nothing new or exciting to report at this time.

Edit..

Lot's of other Marine who I haven't seen in a while asking if I got smaller including one yesterday who asked if I was sick. I told him yes because I was over the weekend but he was referring to my size. You can see our arms in cami's Mine probably have shrunk .5 inch but are way more cut and vascular now. Still, it's awkward to hear. I don't know how to take it.

MrSoLoDoLo

11-04-2010, 05:56 AM

179.2

I'm pretty happy with my results from this diet. I don't want to lose anymore weight or bodyfat. Only maintain. I may come off of this diet on Sunday. My exercise priorities have changed.

xosaraxo2010

11-04-2010, 09:56 AM

keto will miss you :( or maybe just me lol

MrSoLoDoLo

11-04-2010, 11:10 AM

I'm still going to keep my log. Even if I am completely off keto to log carb reintroduction.

I'm undecided now on what's next for me. I would be open to any suggestions. At this point my only goals are bodyfat and weight maintenance and reaching maxium atheletic/endurance capacity.

MrSoLoDoLo

11-05-2010, 06:27 AM

Woke up at 179.5 @ 9.4%

Feeling great, feeling lean. Ready to fly across the country to Florida tomorrow for some well deserved time away from the Military and time with my family.

MrSoLoDoLo

11-06-2010, 07:07 AM

Woke up at 179.5 @ 9.4%

Feeling great, feeling lean. Ready to fly across the country to Florida tomorrow for some well deserved time away from the Military and time with my family.

178.2, feeling and looking lean. About to hop on a plane to Florida.

I will be eating lots of carbs and fats within the next week and a half, still while trying to be in a deficit and with plenty of cardio. Home for vacation but will be playing soccer almost the entire time. I will for sure let everyone know about the water & weight gain if any in the daily log.

MrSoLoDoLo

11-07-2010, 02:31 AM

181.5 and feeling the fat boy carb bloat lol.

Airport food:
4 hard boiled eggs
2 cheese sticks
Bag of nuts
91% Cocoa Bar
Beef Stick
Diet Peach Tea

Then I went home:
1/4 Stromboli
3 Chicken Cutlet Sandwiches
King Size Twix
Can of Coke
16 Oz Gatorade

Hopefully I can take it easy today with the junk. Nice to see and eat some italian food but the immediate jump on the scale is frightening. We'll get an hour worth of cardio in somehow..

MrSoLoDoLo

11-08-2010, 05:38 AM

178.6

-----------
Giant plate of baked ziti
4 chicken cutlet parm
3 bread rolls
2 cans coke
1 frappachino
1 bar 90% cocoa
16 oz gatorade

i am maintaining/losing weight while eating "omfg dirty carbz!!"

MrSoLoDoLo

11-09-2010, 01:13 AM

179.6
--------

Starting Day 4 of Vacation and still under 180..

7 slices pepperjack cheese
About 25-30 green olives
24 oz Ribeye
2 big servings spinach
Blue Cheese Dressing
8 Slices boars head ham
8 slices boars head salami
1 entire 90% cocoa bar
some peppers and olive oil

feels good brahs

MrSoLoDoLo

11-10-2010, 05:27 AM

177.6
-----------

did not eat much yesterday. running around all day seeing friends.

10 slices of boars head ham
1 slice cheese
1 grilled chicken salad with ranch
25 olives or so.

MrSoLoDoLo

11-10-2010, 04:29 PM

Midday update.

Had two chicken breasts and a big salad with a few cups of coffee . Weighed in after at 176.2. Figured maybe since I'm on vacation I could cheat a little.

Just had a tiny piece of tiramasu, about 10-15 nachos, 8 chicken wings, a serving of baked ziti, a couple chips ahoy, and a can of coke.

I'm still on leave until the 17th. Once that's over I'm in full blown keto again. We'll see what I weigh in the AM after an "OMGZ DIRTY CARBUP YOU'RE GOING TO B KICKED OUT OF KETOSIS 4 LYFE" meal.

edit. add a container of ben and jerrys to the total :)

MrSoLoDoLo

11-11-2010, 07:42 AM

had the rest of the nachos before bed :)

woke up at 181.4 from my dirty vacation carbup. it was nice to eat like that, i seldom do. again, we'll blame it on me taking leave.

muscles look larger then they did when i was 200+ lbs but cut out of stone. loving this look right now.

im going to try and get a quick turn around back into keto. probably not going to do any physical activity today. maybe tomorrow i'll put some miles on my vibrams and saturday is soccer all day.

MrSoLoDoLo

11-11-2010, 03:50 PM

so my quick keto turnaround didn't happen.

we went to this restaurant today that had 'man vs food' type burgers.

1/2 lb beef
slice of cheese each side
egg each side

win.

after that 1.5 chicken cutlet sandwiches, two lemonades, large piece of cherry pie, 4 chips ahoy.

damn italian family shoving food in my face lol.

MrSoLoDoLo

11-12-2010, 10:38 AM

179,8

MrSoLoDoLo

11-13-2010, 02:04 PM

178.8

i cant believe im staying under 180 on vacation. i had potatoes, carrots, about 2lbs beef, squash, and half of a large pizza yesterday. still under 180. madness.

i wonder if it is because ive been splitting my days up since ive been in FL. some days ive been eating no carb, some days ive been carb binging. hmmmph.

if i can maintain under 180 eating dirty, i wonder what another 30 days in keto would do for me..

MrSoLoDoLo

11-13-2010, 08:43 PM

evening update. had a really busy day as im wrapping up my last few in florida.

ended up skipping all of my meals until dinner time...

yeaaaaaaaah, no lie. almost 3lbs of pork tenderloin, about 20 olives and 100g of 85% choc.

im still f'n starving lol.

MrSoLoDoLo

11-14-2010, 06:03 AM

179.

nice.

today is sunday dinner. shrimp pasta, garlic bread, etc all while the giants stomp this **** out of the cowbitches.

official and final switch back to keto will be tomorrow night or tuesday afternoon

MrSoLoDoLo

11-15-2010, 08:58 AM

179.4

giant bowl of shrimp pasta, 2 big pieces garlic bread, 3 ribs, giant beef roast with potato and carrots, 2 scoops ice cream, half slice cherry pie, a few chips and salsa.

MrSoLoDoLo

11-18-2010, 11:10 AM

hey, just want to apologize for missing this for a little.

im back from vacation now and back on the keto track. i woke up this morning at 177.6 but starving and dehydrated. itd been about a little bit of an intermident fast since i ate so i feasted about 1500 cals, 10 or so g of carbs and almost a gal of water. i was just all messed up from the plane ride from hell i had.

so again, back on keto now for over 36 hrs, i will log my weight and body fat first thing in the AM. stay tuned.

MrSoLoDoLo

11-19-2010, 07:13 AM

Okay, I can get my log back up and running now.

So yesterday I got got back settled in California, had some lunch and showed up to work. As soon as I got to work, they had a 'Thanksgiving Meal'. Had some turkey, some ham, a few nuts, and a bit of salad. Went home, snacked on a few pork skins and nuts.

Not my ideal reintroduction back into Keto but it works.

I woke up this morning at 179.8 and did not do my bodyfat %. I can measure that later.

MrSoLoDoLo

11-19-2010, 07:16 AM

I'm really excited to be off of vacation and back to my normal lifestyle.

Although I did not gain weight while I took my 11 days off, I wonder what would have happened if I had stayed keto through it all.

MrSoLoDoLo

11-20-2010, 08:28 AM

Another day of 179.8. BF is 10.3

I am very very happy to be back on keto but today I feel like a literally have a giant rock in my stomach. I don't mean to be gross but I would do anything to have a BM movement. I don't feel "light" right now and feel bloated. Chest is looking really defined, arms are nice and vascular, stomach is flat but it looks like I have one giant ab, no separation.

MrSoLoDoLo

11-21-2010, 07:18 AM

Woke up at 181.8. Still have not had a BM despite POUNDING fiber. I know I'm holding a lot of water right now as I drank nearly two gallons yesterday.

Macros were 2500 cals, 190g/fat, 140g/pro, and 28g/carbs.

At this point I am considering making my weigh ins weekly instead of daily.

MrSoLoDoLo

11-22-2010, 07:21 AM

Got in this morning at 178 even. I'm surprised. I literally pounded an entire gallon of water a few hours before bed. Had only about 1700 cals yesterday. About to hit a quick workout and a little snack now.

MrSoLoDoLo

11-23-2010, 06:09 AM

178.6

I went a little overboard with the cals yesterday and hit 2600. Still under 30 carbs but just a high fat/protein day. I've been starving lately after I lift, hence the increase. I've also been just sipping water throughout the day and then at night when I'm settled down is when I drink a ton of it, literally a gallon within a span of watching a little TV.

I'm still wondering what effect my 11 day vacation home had..

Part of me feels that I am plateauing due to the number on the scale but I've noticed recently the veins in my arms are bulging, especially after workouts and I look like I put 2x as much size on my shoulders and traps. My waist is still easily fitting into 31" pants, whereas 32"s I have to keep pulling up after a few feet of walking.

I'm really going to try and take the Keto to a new level and get rid of a lot of the beef sticks/cheap cheeses I've been eating and go to a higher quality form of snack between my meals.

MrSoLoDoLo

11-24-2010, 04:46 AM

176.4 a new low for me.

Go figure, I make a long post yesterday being frustrated. LOL.

MrSoLoDoLo

11-25-2010, 05:54 AM

175.0 even!

WTF?!?!

Not complaining, new low!

Everyone have a happy thanksgiving! be safe!

MrSoLoDoLo

11-25-2010, 06:22 AM

Couple notes...

Getting down as low as I have has pros/cons

Pros-
-Awesome, achievement wise.
-Feeling lighter, more explosive, etc.
-Never a desire to carb up
-New veins every day
-Looking leaner, while still having really wide, broad shoulders and bulky arms.
-Stomach area looks TINY!

Cons-
-Still haven't hit target bodyfat. I thought it wouldn't take dipping this low.
-Stubborn fat in last area seems to be abdomen fat. Stomach looks completely flat, just can't get the abs to pop. Oblique area has really visible cuts but I only see one giant ab lol. Genetics? I have never once seen my abs look good flexed. Nonetheless, advice seems to be leading to either that or the fact that I need to do more weighted exercises and that depending on the individual sometimes it takes 6-8% to get the really good cuts.

MrSoLoDoLo

11-25-2010, 09:06 PM

1933 cals
p/f/c 157/124/29

almost a gallon of diet green tea.

MrSoLoDoLo

11-26-2010, 07:23 AM

Woke up at 175.4

Not big deal, weight can fluctuate. Feel good, Look good. Will post most more toward the end of the day.

MrSoLoDoLo

11-26-2010, 05:48 PM

1936 cals for the day
119 g fat
30 net carb
165 g protein

MrSoLoDoLo

11-26-2010, 10:18 PM

by the way, bf% today was measured 10.3 @ 176.50

my abs arent popping like i thought they would. im gonna work on a dark tan and try getting down to 7-8ish

MrSoLoDoLo

11-27-2010, 06:52 AM

woke up @ 174.4 new PR

MrSoLoDoLo

11-27-2010, 04:30 PM

evening update. im not going to come anywhere near my macros for the day. i just am not hungry. i feel find. just no hunger and im not going to eat for the sake of eating. ill post the macros before bed. ill be surprised if i break 1200

theGuy045

11-27-2010, 04:35 PM

your squat and deadlift must really be suffering under these conditions :/

MrSoLoDoLo

11-27-2010, 06:35 PM

your squat and deadlift must really be suffering under these conditions :/

no and no.

i dont do either.

only 1255 cals, 59 g fat, 22 net carbs, 111 protein.

low total i know, cant explain the lack of hunger.

oh no! my musclez r gonna fall offf!!

startingtotrain

11-27-2010, 09:12 PM

gl with ur goals man sorry to hear about the health problems :(

MrSoLoDoLo

11-28-2010, 07:27 AM

174.6

+.2 from yesterday but my hydration yesterday was quite a bit higher than normal.

breakfast time :)

MrSoLoDoLo

11-28-2010, 07:10 PM

1553 cals
84 g fat
43 g carbs (25 net)
118 g pro

my cals have been very very low. i think i may plan to cycle them wed evening. we will see how i feel.

MrSoLoDoLo

11-29-2010, 08:35 AM

176.2 this morning AFTER my workout. I'm not quite sure why the jump in weight other than drinking a lot of water before bed. At any rate, I'm not too worired about the weight fluctuations. My goal was sub 10% at 180. Now it is 8ish at 175-180.

So I do go to the doctor tom to look at this lump/gyno under my right pec. Hopefully today we can schedule the surgery!

MrSoLoDoLo

11-29-2010, 08:20 PM

1742 cals
106g fat
34g carbs (21g net)
128g pro

MrSoLoDoLo

11-30-2010, 05:06 AM

I woke up at 172.6, which is a new low for me!

The only problem is my stomach is sticking out like I am preggo and is hurting really bad. Mirror appearance and feeling definitly do not match up with my scale weight this morning.

Stomach hurting so bad I don't even want my morning coffee and my workout is getting skipped.

xosaraxo2010

11-30-2010, 06:19 AM

hey boo.. awe... surgery :'( xo **I'm here for you**...

Lol, you had a morning food baby..

Missss yyooou !! <3

MrSoLoDoLo

11-30-2010, 08:48 PM

Yeah so my friend needed to go somewhere so I gave him a ride. We went to Chipolte where I had a burrito bowl, then I went to the store and got some proscuitt and cheese like the guido I am. Felt like a cheat meal but..

cals 1555
pro 93
carbs 26(15 net)
fats 119

weak. i know, i know. ive been IFing and this is what satisfies me tonight.

MrSoLoDoLo

12-02-2010, 06:33 AM

starting to question the WD on Keto. My stomach is in pain every morning.

173 this morning.

MrSoLoDoLo

12-02-2010, 06:57 PM

1450 cals
86.5g fat
25g carbs (16 net)
127g protein

devildogJMS

12-02-2010, 09:19 PM

starting to question the WD on Keto. My stomach is in pain every morning.

173 this morning.

Yeah I did WD on keto for like...3 days and was down right MISERABLE!!!!! Ive seen people get some awesome results but...its not for me.

Anyways, your making some good progress man, keep up the hard work!!

MrSoLoDoLo

12-02-2010, 10:50 PM

Yeah I did WD on keto for like...3 days and was down right MISERABLE!!!!! Ive seen people get some awesome results but...its not for me.

Anyways, your making some good progress man, keep up the hard work!!

It's just weird, I wake up cramping up and haven't had a BM despite the retarded amounts of fiber intake I'm getting.