November 1st to February 1st Transformation-Motivation thread

[blacksilo]

I wound up doing this also.
I was feeling lethargic after the weekend.
also a little phlegmy so i've cut my deficit.
No hog wild or anything but I expect some water weight gain for weigh in.

yes sir... i have 3 dinners to attend tomorrow so im sure i will have some water weight gain lol

i have been feeling and sleeping so much better since i upped my calories. it seems that 8 weeks of solid cutting is all my body can take before i need a break.

My maintenance tends to be around 2550 cals so i'm LOVING eating this much. 2700 cals workout days and 2300 ish on rest days

[birdlegs]

I have just started back. Can somebody guess my body fat % ?

[Sinaku5]

hey guys im curious does anyone have a delicious protein packed low calorie meal that they make? im getting sick of the usual chicken salad and tacos lol.

[mk78]

hey guys im curious does anyone have a delicious protein packed low calorie meal that they make? im getting sick of the usual chicken salad and tacos lol.

Tuna omelet with red chilli flakes. Spicy protein goodness.

[NitrogenWidget]

hey guys im curious does anyone have a delicious protein packed low calorie meal that they make? im getting sick of the usual chicken salad and tacos lol.

For lunch or dinner?
I do IF so only dinner:

Lean chicken burgers,turkey burgers, or hamburgers <180 cals each with about 24g's of protein.
sarah lee 45 cal per slice light wheat bread.
Fat free cheddar singles
Franks red-hot Thick.

Cook the burgers on the stove in a little Olive oil.
Double up to cut bread cals.

[birdlegs]

I have just started back. Can somebody guess my body fat % ?

Please?

[MCrow]

Please?

Kind of a bad picture. Can't see much of your chest and its sort of distant. Generally it's best to post a front back and side at a minimum.

If I had to guess based on the single picture I'd say maybe 25ish or so but hard to tell.

[mom2e3]

Please?

My guess is upwards of 20.

I'm feeling good about the consistency of my workouts. No so great about my diet--it's the usual business. It really is all about getting my head back into that game. I'm not worried at this point.

[birdlegs]

My guess is upwards of 20.

I'm feeling good about the consistency of my workouts. No so great about my diet--it's the usual business. It really is all about getting my head back into that game. I'm not worried at this point.

Thanks. Is 20% considered a fatass?

[birdlegs]

I'm not sure if this is the right thread for this, but here it goes.

I am trying to learn about the BMR and the amount of calories I need to eat to lose 1-2 lbs per week. I am 45, 6' 208. I used an online calculator and it says my BMR is 1970. I am doing 30 mins of stationary bike every morning on an empty stomach and lifting weights in the pm for 45 min 5 nights per week. It says If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55. So I am taking 1770 cals X 1.55 = 2700 cals. I think I have read I need to subtract about 500 cals off that total to lose weight. So my goal is around 2200 cals per day.

Meal 1- post cardio/breakfast shake = 300 cals
Meal 2- turkey sandwich or similar = 300 cals
Meal 3- tonight was a chicken wrap = 400 cals
Meal 4- post w/o shake = 400 cals
Meal 5- low fat yogurt= 300 cals
meal 6- 5 egg scrambled sandwich on wheat = 400 cals

2100 cals. That's about as good as I can do. Any suggestion would be appreciated.

[BradKemp]

I have just started back. Can somebody guess my body fat % ?

Its high man.

24-28%

I wouldn't worry about it for now.

[BradKemp]

Is 20% considered a fatass?

Not always. There's people here that are 300-400 pounds and even higher so at least you're not that heavy but you have a lot of work to do depending on your goals. You don't look very fit in the pic you posted.

There's been plenty of people on this site that started in much worse shape then you and developed great physiques so keep that in mind. You can do it too no problem.

[theconomist]

So back down to pre binge weight, 161,5 on the scale, only took 1 fast day and 7 hours of cardio in 4 days. Binge... Never again.
I think 160 is easily achievable by end of month. 159 would be ideal.

Good luck everyone and about the low cal meal; scrambled eggs with smoked salmon

[birdlegs]

Here is a better pict

[birdlegs]

Here is a better pict

Damn I'm fat. I am serious about losing weight and getting in shape.

[scohen158]

Damn I'm fat. I am serious about losing weight and getting in shape.

Make a plan stay consistent and patient and assess and possibly adjust after a 3-4 weeks. Don't be too hard on yourself I wish I was starting from 208. I started at 317 and am now 213.8 lbs. You look like you have some mass beneath the fat lift heavy eat consistently and you will be surprised what you can achieve.

[birdlegs]

Make a plan stay consistent and patient and assess and possibly adjust after a 3-4 weeks. Don't be too hard on yourself I wish I was starting from 208. I started at 317 and am now 213.8 lbs. You look like you have some mass beneath the fat lift heavy eat consistently and you will be surprised what you can achieve.

Much appreciated. My problem can be that I get too fanatical and get burned out after 4-5 weeks. I was 230 a few years ago. Got down to 200 have been fluctuating between 200-210. I am closer to 208-210 currently. I really want to get down to about 195.

[birdlegs]

Make a plan stay consistent and patient and assess and possibly adjust after a 3-4 weeks. Don't be too hard on yourself I wish I was starting from 208. I started at 317 and am now 213.8 lbs. You look like you have some mass beneath the fat lift heavy eat consistently and you will be surprised what you can achieve.

wow, you have been kicking some ass. Congrats on your loss. Keep it up.

[MCrow]

Here is a better pict

You look like you have some decent mass there so you will probably see changes quicker. You might be between 20-25% with that picture.

[BradKemp]

Damn I'm fat. I am serious about losing weight and getting in shape.

Got some nice biceps on ya though. When I started I had a bigger belly than you lol

[Sinaku5]

Tuna omelet with red chilli flakes. Spicy protein goodness.

Yummm...sounds good. I'll try this sometime soon.

For lunch or dinner?
I do IF so only dinner:

Lean chicken burgers,turkey burgers, or hamburgers <180 cals each with about 24g's of protein.
sarah lee 45 cal per slice light wheat bread.
Fat free cheddar singles
Franks red-hot Thick.

Cook the burgers on the stove in a little Olive oil.
Double up to cut bread cals.

I IF fast too, so for whatever lol. Thats a good amount of protein for under 180 calories. I'll definitely try that! Thank you!

[mom2e3]

Thanks. Is 20% considered a fatass?

I am trying to learn about the BMR and the amount of calories I need to eat to lose 1-2 lbs per week.

As noted by PP, it's not fatass. You do have some great muscle mass, so you're definitely doing the right things. Your formula seems sound, use it and see how it goes after 3-4 weeks. Many people here use MyFitnessPal.com to log their food with excellent results. Record it all, good, bad and ugly. It gives you a guide. I wish I could say I use it, but I'm just lazy.

Start to change your mindset, too. It really isn't all or nothing, it's doing something all the time. It's also picking up and charging forward when you fall off the wagon, for whatever reason. It's making working out part of your norm, so when you look back on a "slacker week", you've got some kind of exercise in there.

Many of the people in this thread have been on their journeys for a long time and have had fantastic results. 2013 begins my 3rd year. I've made some slow and steady progress, and I keep on trucking. I've not hit my goal as yet, but I can tell you I NEVER thought I'd be this far into the game. I thought being 40-something meant being overweight and that was that. Not so, apparently. Stick around and you'll get some nice and straight up motivation.

[theconomist]

Damn I'm fat. I am serious about losing weight and getting in shape.

I'm sorry to say but you will struggle with the loose skin once you lose weight, you can already see the signs. I wouldn't worry about it for now. What I would suggest is pick something you can stick to even if it's just 1 pound per week loss, yoyoing will make it worst.
Once you reach single digit it might "snap back" but I wouldn't count on it, ( you seem cliser to 30 than 20). Surgery afterwards is always an option but like i said, don't worry about it now. Eat clean, lift hard, focus on your core and enjoy the process.

[VAPump]

Down again! Woot!

210. Only a 1 lb drop since last week, but still encouraging

[matman1813]

240lbs now, lowest I've been in around 3.5 years. Solid loss Hope everyone else is doing well.

[cyanotikat]

Wooo! Hello 140's .5 lb drop but meh, not even mad :P

[NitrogenWidget]

173!!
carbs is good!

[caprica6]

126.5 lbs.

Gobble, gobble! Gonna watch a bit of the Thanksgiving Day Parade with family while I cook the turkey.

[Skullster]

Happy Thanksgiving Everyone!

In at @ an even 199 this morning. Let the food orgy begin! j/k

[mk78]

Happy Thanksgiving (kind of late no? :P ) to our southern neighbors!

163.6 this week (-0.6). Considering the damage that was 2 parties on Friday and Saturday with buffets (one with an open bar), I was expecting a lot worse.

25% of the way to Feb 1st - gj all and hang in there!