Starting Weight at 260lbs. Goal to lose 45lbs in 30 weeks!

[GMLFTMBCIFASLHO]

Hoping to shed some fat slowly. I think its a very doable goal. Only problem is staying motivated, since I'll be losing fat very slowly. But I'm sure its the right method to keep my metabolism high, and hopefully build some muscle along the way!

[GMLFTMBCIFASLHO]

Meal 1: 470 calories f/c/p 19/35/40

1/2 Cup Oatmeal
2 Tbsp Peanut Butter
3/4 Cup Cottage Cheese

Meal 2: 425 calories f/c/p 20.5/24.5/34.5

1/4 Cup Oatmeal
2 Tbsp Peanut Butter
Myofusion

Meal 3: 510 calories f/c/p 18/47/49

2 slices whole wheat bread
1 Tbsp Olive Oil
Tuna

Meal 4: 425 calories f/c/p 20.5/24.5/34.5

1/4 Cup Oatmeal
2 Tbsp Peanut Butter
Myofusion

Meal 5: 130 calories f/c/p 0/9/23

1 Cup ***e Greek Yoghurt
+/- Veg's

Meal 6: 230 calories f/c/p 3/10/40

1/2 Cup Cottage Cheese
Myofusion
+/- Veg's

[GMLFTMBCIFASLHO]

Total Calories: 2190

Fat: 81g
Carbs: 150g
Protein: 221g

[Arabmab]

With diet and only exercising 2X per week I went from 260 to 215 in 12 weeks (October thru December). My calories were maybe a little on the low side, but I think your goal is VERY doable and don't be surprised if you do it in half the time.

[GMLFTMBCIFASLHO]

With diet and only exercising 2X per week I went from 260 to 215 in 12 weeks (October thru December). My calories were maybe a little on the low side, but I think your goal is VERY doable and don't be surprised if you do it in half the time.

Thanks bro! I hope I can achieve the goal, without having to reduce my calories further. We'll see though.

[GMLFTMBCIFASLHO]

My starting weight was 260, but I remember starting this thread when i was about 254. I just checked, and I'm still 254, same as last week. I'm not sure what's wrong. I'm not going to change my diet yet, since I recently changed it to the plan above.

Hopefully next week I could lose a pound at least. If not, then I'm going to have to decrease my calories even further. I think I'm underestimating how few calories I'm burning when not in the gym. I pretty much have a desk job, and outside of the gym, I'm either in a car, or behind my desk. Hardly any walking.

Back in college, I was pretty much always walking around, which now explains why I always lost weight really fast back then, despite eating a normal diet. If I don't lose at least 1 lb next week, I'm reducing calories to 2100!

[GMLFTMBCIFASLHO]

I completely forgot I had this log. So far, its going ok I suppose. A little discouraging, only because I'm doing a very slow cut. I took some progress pics today, and they weren't too encouraging either. But at least I have some pics that I can use to compare against in 4 weeks from now.

[GMLFTMBCIFASLHO]

Feeling very good this morning! This week was definitely worth it. My body shape is continuing to change. I can't wait to see the end result already, even at 20% I can see that my body will shape up quite well.

This morning, weighed in at 251.4lbs. My goal is to be in the 240's next week!

Overall, feeling really good, just got back from Cardio, and now about to eat my first meal of the day.

[GMLFTMBCIFASLHO]

Meal 1:

calories. 470
fat. 19g
carbs. 40.5g
protein. 34.5g

Meal 2:

calories. 425
fat. 20.5g
carbs. 24.5g
protein. 34.5g

Meal 3:

calories. 420
fat. 16g
carbs. 30g
protein. 48g

Meal 4:

calories. 425
fat. 20.5g
carbs. 24.5g
protein. 34.5g

Meal 5: tomorrow will consider adding some cashew nuts to increase calories, if i need to

calories. 130
fat. 0g
carbs. 9g
protein. 23g

Meal 6:

calories. 230
fat. 3g
carbs. 10g
protein. 40g

[GMLFTMBCIFASLHO]

total calories = 2100 (*not including fats from cashews i might add, and not including veg's that i'll definitely add to two meals)

fat. 79g
carbs. 138.5g
protein. 214.5g


So about 80g, 140g, 215g @ 2100 calories

So far, I haven't included any veg's, so I might just add 100 calories of Veg's per day instead of the cashew nuts. We'll see I guess.

[GMLFTMBCIFASLHO]

151.2 lbs this morning, on a completely empty stomach. so far, things seem to be going on track, although I did think I'd lose about 2 lbs per week, instead of just 1. but its tough as it is, so I'm just going to go at this pace.

[GMLFTMBCIFASLHO]

once again, changing my diet a little.

Note to self: check the macros/calories agin. might be incorrect, since calculated it fast..


Meal 1: 350 calories f/c/p 19/33/32

1/2 Cup Oatmeal
2 Tbsp Peanut Butter
15 Tbsp EGG WHITES 125 0/0/25

Meal 2: 425 calories f/c/p 20.5/24.5/34.5

1/4 Cup Oatmeal
2 Tbsp Peanut Butter
Myofusion

Meal 3: 510 calories f/c/p 18/47/49

2 slices whole wheat bread
1 Tbsp Olive Oil
Anut

Meal 4: 325 calories f/c/p 12.5/21.5/31.5

1/4 Cup Oatmeal
1 Tbsp Peanut Butter
Myofusion

Meal 5: 470 calories f/c/p 18/39/37

Tendergrill chicken sandwhich

Meal 6: 160 calories f/c/p 0/10/30

1 Cup Cottage Cheese
+/- 1 Cup Broccoli


Total Calories: 2190

Fat: 88g
Carbs: 175g
Protein: 214g

[GMLFTMBCIFASLHO]

I feel as though I'm losing my mind here, calculating everything. I think its almost become an obsession. But this is my last post regarding my meal plan now. Everything has been calculated.

I have already decided that I will not eat less than my plan, and obviously won't be going over either. If I'm not losing 1-2lbs per week, then I'll start upping the cardio a little after my weight lifting days.

http://i39.tinypic.com/33ynd6v.png



(high carbs)

Calories = 2,822
Fat: 99.1g
Carbs: 246.7g
Protein: 243.6g

(Medium carbs)

Calories = 2,252
Fat: 87.1g
Carbs: 145.7g
Protein: 220.6g

(Low Carbs)

Calories = 1,587
Fat: 64.6g
Carbs: 51.2g
Protein: 193.1g



AVERAGE PER DAY:

2200 Calories
Fat: 85g
Carbs: 150g
Protein: 220g

[Drastiic]

Bookmarked!

Do you get tired of oatmeal?

[GMLFTMBCIFASLHO]

Bookmarked!

Do you get tired of oatmeal?

Oddly enough, I don't. On its own, I don't really mind it, but I suppose it could get tiring. But whenever I have oatmeal, I mix it with the peanut butter. And its delicious. Its actually one of my favorite meals in the day, in addition to the Tendergrill chicken sandwich from burger king, and the tuna/hommas mixture.

i've also learned to really like cottage cheese. again, on its own i used to force it down. but now i add some splenda, and it tastes amazingly good.

Another thing about the Oatmeal, except for the mornings, I always eat it with a protein shake drink. This may sound gross, but while chewing the oatmeal, i take a sip of chocolate milk whey protein, or banana (even better), and it makes the oatmeal taste even better.



btw, today i got a little annoyed. my Tendergrill Chicken sandwich is calculated without mayo, and when i got home, i found they put mayo in it. i'm not gonna lie, it actually tastes a lot better with the mayo, and i might even consider changing up my food plan again, just to accommodate the mayo!

[Drastiic]

I've got a lot of oatmeal in my house. I'll definitely have to try it with peanut butter. I love me some PB! Cottage cheese is like a dessert for me. I enjoy it plain. I'm a huge cheese person..any and all kinds. Mustard is my new mayo. I even put it on my salad, because I don't use dressing and haven't for awhile. As for a mixture of food or a type of food possibly being gross...doesn't faze me. I'm a food fanatic and I'll try all new foods at least twice. If you don't like something the first time, try it cooked a different way or mixed with different ingredients. If someone else can eat it, why can't I? I could probably star alongside Andrew Zimmern in Bizarre Foods.

Last night I ate some dill pickles when I got home. Only about 5 calories per 3/4 pickle with insignificant macros. Definitely something to snack on if you want to bite into something with substance that gives the illusion of filling up. The high sodium isn't much of a concern due to high volume of water we drink.

[GMLFTMBCIFASLHO]

I've got a lot of oatmeal in my house. I'll definitely have to try it with peanut butter. I love me some PB! Cottage cheese is like a dessert for me. I enjoy it plain. I'm a huge cheese person..any and all kinds. Mustard is my new mayo. I even put it on my salad, because I don't use dressing and haven't for awhile. As for a mixture of food or a type of food possibly being gross...doesn't faze me. I'm a food fanatic and I'll try all new foods at least twice. If you don't like something the first time, try it cooked a different way or mixed with different ingredients. If someone else can eat it, why can't I? I could probably star alongside Andrew Zimmern in Bizarre Foods.

Last night I ate some dill pickles when I got home. Only about 5 calories per 3/4 pickle with insignificant macros. Definitely something to snack on if you want to bite into something with substance that gives the illusion of filling up. The high sodium isn't much of a concern due to high volume of water we drink.

that's great. i'm similar that way too. i'd try anything, and i can be flexible on what i eat, as long as it fits my calories and macros. for example, i've swapped bread for pasta, and hommus for pesto before, and made a meal with that.

its funny you bring up the sodium thing. because earlier today, i was actually wondering if my sodium intake was too high. as far as i know, high sodium leads to water retention, but its only water, right? i definitely do feel bloated at times, but i can live with that. until i get to 15% body fat, then i'll be on a bulk, so it wouldn't but me as much as it does now.

[Drastiic]

its funny you bring up the sodium thing. because earlier today, i was actually wondering if my sodium intake was too high. as far as i know, high sodium leads to water retention, but its only water, right? i definitely do feel bloated at times, but i can live with that. until i get to 15% body fat, then i'll be on a bulk, so it wouldn't but me as much as it does now.

I wouldn't worry about sodium too much. The following paragraph is from here: leangains.com/2009/01/how-people-fail-their-new-years.html


3. Lack of knowledge...about the right things

This is among the most common mistakes made by people in general, in the beginner stage, but often well past that. It boils down to a lack of focus and perspective, as the trainee is putting a great amount of attention to minutae, while missing the big picture.

If you want a big bench press, it makes little sense to worry about the fructose content of your favourite cereal brand. Rather, you find a bench specialisation program and put your effort into understanding and applying it properly.

If you want to get lean, it makes little sense in dwelling about what heart rate you should do your cardio at. Rather, you go and find out what your daily energy expenditure is, and put your efforts into understanding how to track calorie intake.

If you want to gain muscle mass, it makes little sense in asking around whether oatmeal is superior to potatoes as a carb source. Rather, you make sure you are progressively lifting heavier weights in the gym, while eating enough to support muscle growth.

To summarize, make sure you master, and put focus on, the right things.

[GMLFTMBCIFASLHO]

I wouldn't worry about sodium too much. The following paragraph is from here: leangains.com/2009/01/how-people-fail-their-new-years.html

thanks bro! sometimes i do get caught up in the minute details. thanks for putting it into perspective. i should take note of the more important, and overall things, like my work out routine, and working out hard in the gym. and doing my cardio.

[Drastiic]

What kind of cardio are you doing and how often per week? I'm not doing any except for weight lifting...LOL I used to run track back in high school, but I wasn't an athlete. I found out that it wasn't for me.

[Drastiic]

i think i'm just going to stick with what is working, which is my current routine. the moment i stop increasing in strength, or stop seeing progress, I'll switch it up.
You're doing fine bro. If you commit to a program, just do it. After 5-6 weeks or however long your program is, switch it up. Until then, keep truckin' along.

I'm doing a full-body routine right now with mostly compound lifts 3 times a week. Monday being the heavy day, Wednesday medium (90%), Friday light (80%). I've committed to doing it for the full 5-6 weeks. After that, I will most likely do a split to give my muscle groups more rest. If you want to take full advantage of what your program offers, it would be best to follow it through. You have the rest of your life to experiment with all the others.

[GMLFTMBCIFASLHO]

The good news: I only have to do this once. After this, every cutting phase will be a lot easier, since I'll have much less pounds to lose. Started at around 270 lbs, now hovering at around 250 lbs. I can't imagine I let myself go this much. 20 lbs makes a big difference, and looking at old photos is very scary. I can't believe I looked like that, and thought nothing of it at the time.

The bad news: This is going to take much longer than I thought. My goal was to get to 215lbs by September, which is very doable. Except in the back of my mind, I anticipated I'd reach 215 much sooner. But my progress is slowing down. I actually feel I look fatter now than last week. I've kept calories the same, and even increased my cardio slightly. And despite that, I feel fatter!

I know this doesn't make sense, but maybe its just a mental thing? Sunday is my weigh in day, and its going to be very interesting. I seriously don't know if its psychological, or if I'm actually somehow gaining weight again. I'm not changing calories at all this week, despite feeling I should lower them.

This is turning into a rant. I'm just a little disgusted, because I let myself go for too long in the past. I look in the mirror, and I still have so much fat around my abdomen, I can't even imagine losing all of it. There will definitely be loose skin, I just don't know how much. But that's not the worst of it. The worst for me is, that I have hardly any lean body mass underneath this fat. And whatever it feels like I have, is because of the fat which creates an illusion that I do have LBM.

A few days ago, I remember making a post, and I wrote that cutting is easy. I take those words back. Maybe this is some kind of breaking point, but I'm not going to let it slow me down. I'm just going to continue doing what I'm doing, and let the results come later. The harder I work, the more rewarding the outcome will be. I just have to force myself to think like that I guess.

Sorry if this post sounds negative. I'm just feeling a little uneasy about where I'm at right now, and feeling a little worried about the time it will take me to lose all this fat, which I can't even imagine losing in the first place!

But not going to quit though. That is one thing I am certain about this time. I've always ended up quitting, but this time I want to go to the end, no matter what. I have to tell myself, that this phase is just a small bump in the road, and that everything will fall back into place soon.

[GMLFTMBCIFASLHO]

this week i'm 245.8 lbs!

at first, i couldn't believe the scale, so i weighed myself again, and 245.8 lbs!

i kept calories the same, but i just increased my cardio. and it worked! in fact, i think i lost a little too much weight, so i'm going to take out both HIIT sessions, and instead just add some low to moderate intensity cardio on those days.

I still can't believe i went down to the 245's so quickly. i was fearing that i'd be stuck in the 240's for some time, but i guess not. but now that i think about it more, i know what i can attribute this weight loss to: low sodium. recently, i've been watching my salt intake, and this morning, before my weigh in, i felt very dehydrates (despite drinking a gallon of water yesterday).

so i don't want to get a head of myself, because i think i may increase my sodium intake a little this week, so i'm going to keep this in mind from now on. but overall, happy at 245.8 lbs this week!

[GMLFTMBCIFASLHO]

Recently realized I was eating 2350 calories per day, and not 2200. fixed it now. also didn't get enough water this past weekend. i felt dehydrated, and my body probably did an excellent job of retaining whatever water i did have.

right now, back to being in a hydrated state. i also started taking creatine this morning. i figured it can't hurt to try this stuff.

[random_guy]

Wow great work, and mind if I ask but what does your username stand for - also check out my log 287-155lbs in 1 year.

[GMLFTMBCIFASLHO]

Wow great work, and mind if I ask but what does your username stand for - also check out my log 287-155lbs in 1 year.

subscribed to your thread. good luck, i'll definitely be following your progress. when i signed up on bodyspace, i couldn't think of a username, but it had goals listed, such as gain muscle, lose fat, etc. i just took the first letter of each thing listed, and that was my username. so that's basically it, lol.

[Drastiic]

Sorry I haven't been around much. I hope all is well.

Losing weight/bf% is a hard thing to do. I have a new found respect for anyone that is or has been successful with it. It shows determination, character, patience, and a slew of other great traits. I'm enjoying this journey, because I feel like it is teaching me to be better at all of those things.

You are on the right track. When people look for a quick fix, they are missing out on that journey. The journey is there so that one can build good habits for eating healthy and exercising. Day in and day out, we build those habits until it is second nature. I like how it is laid out in the 4 stages of Competence.



1. Unconscious Incompetence
2. Conscious Incompetence
3. Conscious Competence
4. Unconscious Competence

In other words, most people don’t work at getting fat. It happens automatically. They’re not good at leading a non-obesogenic lifestyle and they’re not aware of this fact (1). Eventually they realize that they’ve slowly gained 5 lbs per year over the last 5 years. You’ll commonly hear about how “the weight just snuck up on me.” Awareness is the first component of progress (2). If this awareness leads to sufficient desire to learn or change, eventually they’ll act on it. The solution takes consistent effort and conscious awareness, though, via calorie/nutrient tracking, food logging, resisting temptations etc (3). Repetition is the mother of all learning, right? Finally, after sufficient time and progress the individual is able to maintain a healthy weight without thinking about it. It becomes second nature (4).

[GMLFTMBCIFASLHO]

hey there, how is the cut coming along? glad to see you back, i noticed you were away for awhile, hope things are going well. and thanks a lot for posting that. it definitely makes a lot of sense. right now i'm in stage 3. but a lot of my life, i was in stage 1 and 2. it definitely does feel good to progress. and those stages also make sense for pretty much all things in life! thanks again for posting that, i'm going to share that with others i know.

[GMLFTMBCIFASLHO]

i feel as though i've come a long way since i first started. here's my updated meal plan that i've been sticking to.

http://i46.tinypic.com/35btsug.png

[GMLFTMBCIFASLHO]

calculated macros/calories again. i feel as though the increase in cardio that i now do, requires an increase in calories too.

http://i49.tinypic.com/123ozys.png

[GMLFTMBCIFASLHO]

my nutrition number crunching above is wrong. glad i caught the mistake before i went on thinking i could cut at 2500 calories. i'm actually around 2300 calories per week. and i'll have to redo the math again later.

[GMLFTMBCIFASLHO]

http://i46.tinypic.com/al6wt3.png

[GMLFTMBCIFASLHO]

things are going very well. i'm hoping to achieve the 30lb lost so far milestone this week. started at 270lbs. hoping to be 240lbs by end of this week. so far, the difference of my before pic and now is like night and day. and i'm interested to see how much i'm going to change from 240lbs, to 210lbs.

i'm seriously looking forward to freaking people out when they see me toward the end of this year - 60lbs lighter! some of my friends i haven't seen in over a year, and they have always known me to be a fat person, and still do.

[Drastiic]

Oh hey there Page 2.

Looks like you're in a groove now. Keep it up bro!

[GMLFTMBCIFASLHO]

Oh hey there Page 2.

Looks like you're in a groove now. Keep it up bro!

i appreciate that bro! yup, i'm 240.8 this morning. tomorrow is my weigh in day, and i still have my 40 minutes of cardio to do today. last week on sunday, i was at 241.8

so i feel good with losing consistently. except that 1 week were i gained like 5 lbs, but it turned out to be water retention, as the following week i lost 5 lbs and some.


despite everything going so well. despite having sufficient energy to lift heavy in the gym. and despite not feeling too lethargic or tired during the day, i still am only averaging 1 lb per week fat loss.

i could VERY easily lower my calories, specifically my carbs. this is my current macros/calories:

Calories: 2331

Fat: 84g

Carbs: 199g

Protein: 205g



I think I might change something up this week. As for my weight training and cardio, i might change that around too. i think i'm too fat to be only losing 1 lb per week.

[GMLFTMBCIFASLHO]

This feels good to look at! Started at around 270lbs in mid Jan. But I only started recording the progress at in March, and its been steady all the way through. Which is why I suppose sometimes I feel as though I should accelerate the fat loss. Not sure though.

http://i47.tinypic.com/flhl6b.png

[GMLFTMBCIFASLHO]

Its been about 12 weeks since I started working out back in mid Feb. I haven't missed a single day, but I have sometimes switched between lifting heavy in the 4-6 rep range, and then back to 8-12 rep range on other days.

I'm thinking that I might start a 5 day split, and I'll do my 40 minutes of cardio on the other two days.

Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs
Day 4: 40 minutes Cardio LIT
Day 5: Shoulder/Abs
Day 6: Arms
Day 7: 40 minutes Cardio LIT

[Drastiic]

I'm envious of your downward sloping chart. Check out mine...it's sad. You could probably decrease your calories further to lose 2 lbs per week. If your performance decreases, then bump it up.

Might want to add in a full rest day.

[GMLFTMBCIFASLHO]

I'm envious of your downward sloping chart. Check out mine...it's sad. You could probably decrease your calories further to lose 2 lbs per week. If your performance decreases, then bump it up.

Might want to add in a full rest day.

I know its easy for me to say, but don't get too caught up into the numbers like that. I had some weight entries, which were very high, and they didn't follow the downward trend that you see above. I attributed those weight figures to increased sodium intake, and water retention. i simply drank more water, and reduced my salt intake, and everything went as usual again. otherwise there would have been some odd spikes in my weight here and there.

my weigh in day is on Sunday morning, and my cheat day usually falls on Saturday. I don't really cheat, because i keep my macros and calories the same, or very similer. on cheat days, i just make sure i hit my calories and protein intake, and let the fats and carbs fall where they may. But on my cheat days, which is a day before my weigh in day, i sometimes consume more sodium than usual, and it results in excess water weight, at least that is what i think is happening.

i have thought about decreasing my calories even more, but i am enjoying the strength i am gaming in the gym, and i really don't mind losing only 1 lb per week. i just feel that 2300 is the ideal target for me right now. as soon as i see less than 1 lb weight loss for 2 weeks running, then i'll definitely decrease my calories. i don't want to increase my cardio, or weight training work anymore.

as far as my training schedule. i just decided to keep it the same as before. why fix what isn't broken? so i'm back to weights 4x per week, cardio 2x per week. and Sunday is my Rest day.


Wish you luck bro. Just remember to be consistent as possible with your macros/calories and workouts. you simply can't go wrong if you have control over all these things. i find that above all, consistency in everything is what has produced results for me.

[GMLFTMBCIFASLHO]

Officially in the 230's!!!!!!!













































239.2 lbs though, lol. but feels good. after this is the 220's, which i can't even believe right now. but going to take this 1 day at a time. i can only look at what i do today, and keep repeating it on and on and on.

[GMLFTMBCIFASLHO]

just can't believe i let myself get so fat, without ever doing anything about it. sort of wish i started this when i was at 220 lbs (instead of allowing myself to balloon up to 270's). better late than never, and the best time to start chaining things is always at this very point in time.

i just wish i knew this about 2 years ago!!

[GMLFTMBCIFASLHO]

UPDATE: will finish this week off. and starting from next week, i'll either start my new routine, or, i'll take a week off from lifting, and then start the new routine.

i don't know what to do. or maybe i'll start the routine with very light weights, and then the following week, i'd lift heavy? all i know is that i'm definitely getting too use to my current routine, and my strength is stalling. my mirror progress has been really good though! i wish i had continued taking photos every week. i'll take some progress photos this week, and compare them to photos from before.

[eatcookies]

awesome job man keep it up.

yeah switching up routines can be a difficult thing.
sometimes a week off can be good..maybe do a light week of cardio and playing around with the yoga stretching equipment like stuff and body weight things. to keep you focused and in the "gym" routine. then start fresh on the new routine the following week.

great work man. I will be following this thread.

[GMLFTMBCIFASLHO]

awesome job man keep it up.

yeah switching up routines can be a difficult thing.
sometimes a week off can be good..maybe do a light week of cardio and playing around with the yoga stretching equipment like stuff and body weight things. to keep you focused and in the "gym" routine. then start fresh on the new routine the following week.

great work man. I will be following this thread.

thanks bro. i feel really good right now, things are going well. i definitely need a new routine though, i've done some research on a routine which concentrates on squat, bench press, overhead press, and there are also some deadlifts included too. i think i need to change things up, because i've definitely stalled on the weights.

i really need to work my legs more. once a week is not enough!

[GMLFTMBCIFASLHO]

Just finished my last workout, and will be starting a new routine on monday. i gave it all i could, and feel a little upset, lol! I've stuck to that routine for quite awhile now, and it feels strange that I'll be moving on to something else. In fact, its the first time I've ever felt like this, which means its the first time I've ever worked out properly.

My next routine I will run for 12 weeks. One of my goals is to increase strength, ESPECIALLY in my Legs, but for the most part, I want to increase my Bench Press and Deadlifts too. Will be focusing on compound lifts, and the idea is to get strong, while I continue my cut.

Some things I've learned, and mistakes that I will not make again:

* This time, I will track ALL of my Reps and Sets. I'll also keep track of rest between sets more accurately. And by track, I mean I will physically WRITE THEM DOWN!

* I am going to be consistent with my gym timings. 5:30am means 5:30am, and not 6am. I don't want to feel rushed ever again when I work out.

* I will lower the weight, and really focus on that Mind-Muscle connection. I'm going to concentrate on form more than weight lifted. I'm still a beginner, no excuse to lift heavier weight at the expense of broken form! I have been guilty of doing this.

* No more fiddling with my goddam iPod between sets! I'm going to edit some songs together, to make a long continuous track which lasts the length of my workout. I have a bad habit of changing songs between sets, and it sometimes delays me.

* Can't think of anything else right now, but if I do I'll add it later.


I'm going to make a separate thread documenting all my workouts, and weights lifted.

[GMLFTMBCIFASLHO]

And it is OFFICIAL! New milestone achieved. Lost 25 lbs since I started weighing myself daily at 260 lbs. And lost 35 lbs since being 270 back in January. The scary part is that I'm not even half way there yet, and my face has already changed quite drastically.

I can't even begin to imagine how much more my face will change once I get down to around 200 lbs!



Forgot to update my weight.

234.8 lbs!

[Trenton42]

Congrats on your progress!

[GMLFTMBCIFASLHO]

Congrats on your progress!

Thanks bro! The progress has been consistent, so I can't complain. But I am starting to feel tired 2 to 3 hours after my workout. I think I'll need to change my eating schedule a little.

Right now, I start working out at around 5:45am, and I eat over 1/3 of my daily calories for breakfast, which is around 900 calories! Altogether, I'm eating 2300 calories per day. But I'm starting to get really tired about 1 to 2 hours after my breakfast. I may have to cut my breakfast into 2 separate meals?

I'll give this a try.

This has happened before, and I blamed it on the pre workout supplements I was taking at the time. But I haven't taken any pre workout supplements since last friday. So it can't be that. And the only caffeine I get in, is the very little which is found in Green Tea, which I drink in the evenings.

I'm not sure what is going on, but I'm definitely not liking this daytime sleepiness! I never had a habit like this, where I'd nap out during the day.

[GMLFTMBCIFASLHO]

weighed in exactly 234.0 lbs this morning.

weight loss has slightly slowed down. this is probably because of my change in workout plan recently. i decided to only eat 150 calories of Oatmeal, instead of my usual 300 calories. will see how this affects things for the next 2 weeks. plus i ilke eating my oatmeal this way - less oatmeal brings out more of the flavor in my 4 Tbsp of Peanut Butter which I mix inside it!

got some great news today! currently, I am 23.5% body fat. And i started this life body transformation thing back in February, at around 28%. I'm glad i waited a long time to measure it. the next time i measure will be in another 3 months (1st week of September).

[GMLFTMBCIFASLHO]

Update on weight loss.

http://i45.tinypic.com/sm7x1e.png

Will be changing my diet starting from next week. Later today will post the meals, calories, and macros!

[GMLFTMBCIFASLHO]

http://i46.tinypic.com/iofekw.png

[bccfc92]

good work bro

wanna post some pics/lifting records etc on the log to see how you're going and some more info?

[GMLFTMBCIFASLHO]

good work bro

wanna post some pics/lifting records etc on the log to see how you're going and some more info?

thanks bro. i probably will very soon. i've definitely made some obvious visible changes from 260's to where i'm at now. but i'm still fat, and very weak. i have a workout log: http://forum.bodybuilding.com/showthread.php?t=145327561

i think i'll post my first set of before and after pic when i reach around 205 lbs. i'll probably still have to cut to below 200 lbs until i reach 13-15% body fat. at which point i'll be planning a very long, and slow bulk.

still a long ways to go, but i'm looking forward to posting the pics when i reach my first goal!

[Tacomaster]

good going man keep it up!

[GMLFTMBCIFASLHO]

good going man keep it up!

thanks bro!

weighed myself this morning. 232.4 lbs!!!!!!!!

So close to the 220's!!!!


I can say without a doubt, that before putting on so much weight in just a few years, that I was averaging around 220 lbs for a very long time before that. The lowest I've ever weighed myself was at around 205 lbs though, but when I was at 205 lbs, it was very low calorie dieting, not lifting weights seriously at all, i was destined to put on weight when i started eating normally again (my metabolism slowed down), and go back to 220 (which is what happened), but i didn't stop...went all the way to the 260's!!!!

so it finally feels really good to be almost into the 220's. but this time, i did it the proper way!

[bccfc92]

top work bro - just keep bloody going and dont get bored! persist and don't get impatient.

[GMLFTMBCIFASLHO]

top work bro - just keep bloody going and dont get bored! persist and don't get impatient.

thanks bro!


230.2 lbs this week!

so this pretty much guarantees that next week, i'll be in the 220's! and just to think, once upon a time (not too long ago), i was stepping on scales in my local grocery store, and it use to go to the 260's!


also, i forgot to mention this, but i've gotten tons of complements from friends and family over my weight loss. people are stunned, since my face looks a lot different. i can't even imagine what i'll look like after losing 20 more lbs!!

i've bumped my caloric intake to around 2300. initially i had thought it was too much. but so far, i've still been losing weight consistently, so i won't change a thing.

2300 is relatively low for me. i still feel sort of hungry on some days. but on other days i feel really full - i can't explain this.



next week, i'll be back here, posting that i got into the 220's!

[onthespot]

Great work!!! I started June 1 at a weight of 260 lbs also. I'm going to follow your Thread for motivation.

[GMLFTMBCIFASLHO]

Great work!!! I started June 1 at a weight of 260 lbs also. I'm going to follow your Thread for motivation.

Good luck bro! And congrats on losing the first 20 lbs! Keep up the great work! What weight training plan are you doing? I've started All Pro's routine, and I'm really liking it.

[GMLFTMBCIFASLHO]

http://oi48.tinypic.com/2epo5c0.jpg

[onthespot]

Good luck bro! And congrats on losing the first 20 lbs! Keep up the great work! What weight training plan are you doing? I've started All Pro's routine, and I'm really liking it.

I'm doing Kris Getin's 12 week Transformation workout. I love it so far. I'm on week 3.

[cmrock207]

Just wanted to check in and say congrats on your progress so far OP. I'm around the same height and was around the same starting weight back around the beginning of feb. I'm approaching the 30lbs lost mark w/ about 2 months in there were I didn't count calories or anything. Makes me wonder where I'd be if I had stayed on it.

Congrats and good luck going forward!

[GMLFTMBCIFASLHO]

I'm doing Kris Getin's 12 week Transformation workout. I love it so far. I'm on week 3.

I was tempted to start that program a few months ago. I watched the videos, it looks crazy (in a good way). Somewhere down the road, I think I'll definitely try out his program. Did you buy his book too, body by design? I was thinking about reading into it, but not sure.


Just wanted to check in and say congrats on your progress so far OP. I'm around the same height and was around the same starting weight back around the beginning of feb. I'm approaching the 30lbs lost mark w/ about 2 months in there were I didn't count calories or anything. Makes me wonder where I'd be if I had stayed on it.

Congrats and good luck going forward!

Thanks, and congrats to you too bro! Counting calories was one of the most difficult and easiest things that I've ever done. Difficult, because getting started, and use to the food scale and cooking with it, was challenging. It's a completely new way of doing things.

And Easy, because after a few months with my food scale, it has become second nature. And its just to easy to count calories, and even macros.

[GMLFTMBCIFASLHO]

Continuing with my obsession with counting calories, and macros...I've found it necessary to devise a new scheme. This is because I'm now making food for my sister too, who is eating similar foods as me. But she can't eat the same thing every day, week after week. So this week has been difficult, in that Iv'e been mixing my foods around, more often than I usually do.

So I've come up with a system, I'm tired of counting calories for another person. So here's what I'm doing:


MY TOTAL CALORIES = 700 Calories per meal (3 meals) + 100 Calories Preworkout = 2200 Calories

FAT: 25g per meal (3 meals) = 75g per day
CARBS: 50g per meal (3 meals) + 25g Preworkout = 175g per day
PROTEIN: 70g per meal (3 meals) = 210g per day



So my Pre-Workout meal will always be ABOUT 100 Calories, 25g of Carbs (rough estimate)

And I'll only be eating 3 meals per day. And in each meal, approximately 25g Fat, 50g Carbs, 70g Protein. So this makes it much easier. All I have to do now, is come up with a dozen or so different combinations of foods I could form into meals, which fit the above macros. Then each day, I'd just pick whatever meal I feel like having, knowing that all the meals have approximately the same macro's.

The difficult part will be actually coming up with meals which taste good, and fit those macros. Has to be something easy to prepare, and taste good too. I think this is the way I'm going to have to do it for awhile.

[Drastiic]

Good to see you're still hanging in there and making good progress! I've been logging all my food on myfitnesspal.com for the past 86 days. It's very easy to use. It'd be perfect for figuring out your macros. Just a friendly tip.

[GMLFTMBCIFASLHO]

Good to see you're still hanging in there and making good progress! I've been logging all my food on myfitnesspal.com for the past 86 days. It's very easy to use. It'd be perfect for figuring out your macros. Just a friendly tip.

Hey, how's it going bro? I feel as though its been a long time. Things have been going really well lately. Today I am officially in the 220's (at 229.4 lbs, lol). But its a big deal for me, because most of my adult life, i've always hovered around the 220 lb mark (minus the past year and a half, went to 270 extremely fast).

so it is definitely a strange feeling for now. after the 9 lbs (which i hope can be done is 3-4 week), its all going to be downhill, and i'll be stepping into new territory!

i have been as low as the 205 lbs mark, but that was with yo yo dieting, so it doesn't count.

and also, congrats on your progress too! i see you joined the may 1st - aug 1st comp. there is one starting july 1st which i'll be entering. those things seriously do help. thanks for checking in bro!

[GMLFTMBCIFASLHO]

Yes, i am human after all. last night was the first night that i sort of let myself go. had around 9-8 budweisers bottles. also didn't track my calories. felt extremely bloated, because ate a ton of chicken and fish, and it was very salty.

woke up this morning, not feeling too good, and dehydrated. but i still went to the gym in the evening, and i just came back from one of the best workouts i've ever had! feel really great right now. i was depressed when i woke up, but now i'm sleeping in a good mood.

will learn from this, no more heavy drinking, or binging on food. i'm glad that i bounced back fast. in the past, 1 binge day could have easily led to another. i'm just going to resume me normal diet plan, and i'm sure everything will be back to normal in no time!

not the best way to start the second half of the year, but at least its out of my system now! hoping that July-December is just as good as Jan-June!

[GMLFTMBCIFASLHO]

i have no idea what is going on. this has been a rough week. can't believe this, but the scale this morning says i'm back to 230.4 lbs! how did i gain weight? lol.

i'm going to keep everything the same, lets see what happens on Sunday weigh in, and the week after that before I decide to change anything.


edit: just checked my food intake yesterday, and i ate around 3000 mg of sodium. maybe weight gain is because of water retention?

i decided to restrict sodium for a few weeks, and then reassess.

[hawkway]

i have no idea what is going on. this has been a rough week. can't believe this, but the scale this morning says i'm back to 230.4 lbs! how did i gain weight? lol.

i'm going to keep everything the same, lets see what happens on Sunday weigh in, and the week after that before I decide to change anything.


edit: just checked my food intake yesterday, and i ate around 3000 mg of sodium. maybe weight gain is because of water retention?

i decided to restrict sodium for a few weeks, and then reassess.Don't sweat it too much, it's all going to come off eventually, and you're in this for the long haul!