It's a Marathon... Not a Sprint.

[MethuselahDCB]

Started on the 9th of December and am now down 23 lbs. (298 - 275) I've been using Fitday to keep track of my food and it tells me my average calories are 1514 with MACROS at 64/31/5...

Not as concerned with macros, but trying to go with how I feel. In deep Ketosis (80-100) so I don't worry about checking my ketostix very often.

Bought a scale and I'm on the Army's Overweight Program so they weigh/tape me every month too.

BF is at 32%, Neck 19.5, Waist 48:

Allowable (Army Standard) is 24% BF

Short-term Goal is: 200 lbs, BF 14%, Neck 17, Waist 34
Long-term Goal is : 190 lbs, BF 9%, Neck 16, Waist 32

I do PT in the morning's on the Elliptical machine for usually 60 minutes. At lunch I do my workout, which I ripped out of Muscle & Fitness Magazine (Rock Hard Challenge) it's Mon, Tue, Thur, Fri and I'll do another 30 minutes of Elliptical after my workout and stretch.

I'm pretty big so I've been using a rough Loofa to scrub my arms, stomach, pecs, etc and rubbing some firming lotion on them everyday so that I don't get that nasty loose skin... also keep my water intake at 64-96 oz day.

I drink Sprite Zero and sometimes Diet Code Red Mt Dew when I need something different.

I'm really excited about my weight loss and also about getting back into shape, I haven't been 190 since I was 18 years old.

Normal Day: Example

0445 Wake

0500 Protein Shake
Multi-vitamin

0630-0730 PT

0830 Fat/Carb Blocker, L-Arginine/L-Carnitine

0900 2 Eggs
3 Bacon Strips or 3 Sausage Links
Coffee with H&H

1000 Rx (Phentermine)

1130 Protein Shake

1130-1230 Workout

1230-1300 Cardio

1300 Fat/Carb Blocker, L-Arginine/L-Carnitine, Multi-vitamin

1330 Wendy's Chicken Caesar Salad (no crutons or those 4 little tomatoes)

1630 Protein Shake

1830 Fat/Carb Blocker, L-Arginine/L-Carnitine

1900 Steak, Broccoli with cheese, Sauted Mushrooms

2200 Protein Shake, Coral Calcium
Bed

So far, so good!

[thesilent1]

Wow!!! what an inspiration man!!!! Keep it up!

[MethuselahDCB]

Thanks brother, I appreciate it!

[thesilent1]

Hey buddy. I must have read your log 5x!!! lol (no homo)

Just really impressed with your progress and determination. And the rock hard program looks cool as well.

I will definitely be following this one.

Reps!!!

[thesilent1]

Dude, any updates?!

[MethuselahDCB]

Had another weigh-in and am down to 271 lbs... that's 27 lbs in a month! I Never thought it (the weight) would come off this quickly.

Since a lot of soldiers returned this week from Iraq we've had a schedule change in the battery, I'll be doing my workouts after work. Some of the guys have asked me how I lost the weight and some even asked to copy my green book (I keep everything I eat, schedules, and workouts in it), it feels good and now I might even have a workout partner.

[Atavis]

That is some fantastic progress!

[thesilent1]

That is just so awesome man!!!!!

Every time I read your log, I keep thinking I have to get my backside back to the gym for some more work; good inspiration dude!

[MethuselahDCB]

Thank you so much for the comments...

Called my dad yesterday and told him about my weight loss, now he wants to lose about 25 lbs too! My brothers (who are both about 170-180 lbs) are excited that I'll finally look like I'm actually related to them... they didn't say it in that many words, but it was a loving exchange.

My wife has commented a lot on my face and stomach becoming flatter and that my arms are really hard now... can't wait to show her me at 9% BF and 190 lbs!

[thesilent1]

Oh yeah!! nothing like family and wifey to keep the motivation going.

You could start the keto tag team with your dad.

All the best dude!

[MethuselahDCB]

Tomorrow starts another week of hard core lifting and cardio, CAN'T WAIT! Gonna give it my all this week, make sure my diet is flawless. Had a great weekend, stuck to the plan, ate great and felt awesome.

Looking forward to my workout tomorrow as I've decided that instead of doing the less weight more reps I'm gonna go for failure on each set this time. Read a little bit of Arnold's Encyclopedia and he says it's important for muscle growth to shock em' so that's what I'm gonna do!

[thesilent1]

sounds like a plan dude; all the best.

Have you carbed up at all yet?

[MethuselahDCB]

Nope, I'm not doing the CKD just straight-up Keto... Works best for me.

[thesilent1]

depending on how long it takes me to get back into keto (just carbed on saturday) I might just do that to be honest and maybe just 1 meal as opposed to a whole day.

I remember reading Aragon mentioning that the carb up might be overated anyway but we will see.

[thesilent1]

quick Q; What intensity/heart rate do you do your cardio at both in the mornings and after your afternoon workout?

Also, do you feel okay with 1500ish cals a day; I always thought that might be too low. Hey it seems to be working fine for you.

Do you know if you have lost muscle as well at all?

[MethuselahDCB]

I take in around 1500-1800 calories a day and I feel great! So far I've noticed that I'm not losing any muscle, which is great.

I don't worry about the heart rate per se, as most people worried about the heart rate monitor are working for the low end for fat burn, but since my body is already burning fat for fuel (ketones) I just give it my all and worry about calories burned (around 800-900 per hour on the elliptical).

[thesilent1]

Nice one mate!

[MethuselahDCB]

29 lbs down (298-269) and 79 more till I'm 190!

[weber25]

I love that you are doing so great with this and your a great inspiration.

I just started keto 10 days ago down 14lbs. I work out 3-4 times a week making sure i get whole body workouts in at least 2x a week. The rest would be cardio.

Hey i notice the biggest difference in this diet is when you get enough fat. It turns my body temp up, which i hope means my metabolism is up too. I drink at least a gallon of water a day and lots of coffee.

I was reading a couple posts and it talked about hidden sugars and carbs so I found that i feel much better and loose about a lb a day if i stay away from anything w/ dextrose, high fructose corn syrup, corn syrup, sugar of any kind particularaly the bacon or ham thats cured in sugar or honey.

Oh anda big one is the Nitrates in the different cured meats, stay the He!! away from them thaey cause cancer quick.

meals
4 eggs
1/4 suasage
1-2oz cheese
all in butter
multi vit

tuna pack
avocado
fish oil

Angus burger
with cheese
in butter

Either chicken, burger, turkey or fish
in butter or olive oil
Green bell pepper and cucumber in olive oil garlic mix

Again tons of water and coffee in the first part of the day.

[MethuselahDCB]

I feel that same 'temp' up when I eat some good meat or a protein shake, and I tell people that I can literally feel my body burning fat!

I tend to get in about two cups of coffee a day with a little bit of half-n-half and splenda.

I drink water throughout the day, but I make sure that as soon as I wakeup (and urinate) I drink a glass and then before I hit the sack too.

Avacodo's are the bomb!

[thesilent1]

wow; 29lbs!!! You must be on top of the world!