I have always been the fat kid, it was weird, I never really realized how fat I had become until I saw pictures of myself. I had previously yo-yo dieted from 240lb to a skinny fat 180lb and ended up weight 270lb nearly 4 years later. Fast forward to January 2010 is when I started to take my physique seriously. I went from 270lb to 192lb in just about 6 months. However, the last eight or so weeks of that 'cut' I was essentially starving myself. Unbeknown to me ~1400 calories a day is not enough for someone who weighed around 200lb at the time and did an hour daily of LISS + had a 4 day lifting routine. So the last eight weeks, I dropped fat real quick but I lost a lot of strength. DB Bench Press Went down about 20lb which I'm not pleased with. The past 8 weeks have been a battle with the scale. I have hovered around 190lb-195lb depending on how serious my binges have gotten on the weekend. Yes, Im not proud to say it but I have am showing borderline eating disorder symptoms right now. Seriously cutting calories on the week to make up for the visible change that my weekend gorge-fests lead to. This isnt me, I've always had great health, barring my weight, do I really have an ED? No, I dont think so, I think that my body has been deprived of nutrients for so long that it just says EAT.
So you ask, what did 1400 calories a day do to someone over 6' tall. I now have confirmed low testosterone. I realized it when my libido literally just disappeared, beard slowed to a crawl, random voice cracks, crazy mood swings, and general lethargy throughout the day. I never actually felt hungry eating 1400 calories, or I didnt let myself thinking it was 'dieting' and that I had to man up. It was the severe caloric deficit and trace fats ~10g on some days that really made it hit rock bottom. I now ensure that I get at least 50g of fat daily and I am already improving, although very slightly at best. I'm seeing my Doctor today; however, this is what I plan to do.
I'm going to be following a modified carb/calorie intake with an ultimate caloric deficit of 3500kcal a week. Carbs will be the main source of calories on training days from low GI sources and fats will be the main calorie source on the rest days. Additional deficits will come from my general increased activity level while at school and planned LISS on the weekends.
-Improve low testosterone levels
-Improve my form in all exercises
-Stop weekend binging with a more balanced weekly diet
-Get to 10% BodyFat by January 2011 - the ULTIMATE 1 year transformation
-6g Fish Oil Caps
-I have read nearly every article of Lyle McDonald's and think he's quite the guru when it comes to human physiology. Im going to take his general bulking routine and cut it to 2/3 volume and perform it as he instructs for a total of 4 lifting days throughout the week. Saturday and Sunday will be LISS cardio and Wednesday will be my off day. This routine will officially start on Monday 8/23. I will see how I am progressing with my diet, workouts, and schoolwork at the 8 week mark and evaluate where I would like to take each of them. I will be doing refeeds every 2 weeks on Saturday/Sunday at maintenance + 500 calories.
Body Fat: ~15%
How I Will Log:
I will update this post daily for my own sake and for the few people who have been 'following' me throughout the last couple of months. I really hope to finish up strong and meet or exceed everyone of my goals for my complete 1 year body/mind transformation. I have made an OCD spreadsheet where I will track measurements weekly as well as my caloric intake. I will take updated screenshots every week and post them in my log. Furthermore, I will report back with the results of my lifting routines.
Wish me luck. I'm going to DIAL IT UP!