Fat Loss Log

[KCTonyG]

I started on 11/10/2012, which is a little more than a week ago. My goal is not so much to lose weight, but body re-composition, more muscle and less fat. Here is my diet plan. I eat the same thing every day. The formatting sucks because I copied it from Excel.

Calories Protein Carbs Fat
Breakfast 685 56 48 33
2 slices bacon 160 8 0 14
2 large eggs 140 12 2 9
2 slices cheese 80 14 2 3
2 slices toast 140 8 24 3
12 ounces 1% milk 165 14 20 4

Snack 340 14 10 26
2 ounces dry roasted peanuts 340 14 10 26

Lunch/2 sandwiches 675 52 95 13
2 slices cheese 80 14 2 3
8 slices ham 140 20 4 4
tomato, lettuce, pickle, mustard 50 1 10 0
4 slices bread 280 16 48 6
1 large banana 125 1 31 0

Post Workout Shake 460 66 32 7
16 ounces 1% milk 220 18 26 5
2 scoops whey protein 240 48 6 2

Dinner 480 55 40 9
8 ounce Boneless skinless chicken 280 50 0 7
1 cup mixed vegetable 30 1 5 0
1/2 cup brown rice 170 4 35 2

Supplements 112 6 13 4
Animal Pak 40 6 4 0
Creatine Chews - 8 chewables 36 0 9 0
Orange OxiMega Fish Oil 36 0 0 4
Animal Stak 0 0 0 0

Evening Snack 340 14 10 26
2 ounces dry roasted peanuts 340 14 10 26

Daily Totals 3092 263 248 118

As for my workout routine.

Sunday
Box Squats 7x7
Bench Press 7x7
T-Bar Rows 7x7
30 minutes moderate intensity steady state cardio

Monday
Pull ups 5x5+
Dips 5x10+
DB Curls 3x12
Straight Bar Curls 3x12
Chin ups 3x5
30 minutes moderate intensity steady state cardio

Tuesday
Box Squats 7x7
Bench Press 7x7
T-Bar Rows 7x7
30 minutes moderate intensity steady state cardio

Wednesday
Pull ups 5x5+
Dips 5x10+
DB Curls 3x12
Straight Bar Curls 3x12
Chin ups 3x5
30 minutes moderate intensity steady state cardio

Thursday
Box Squats 7x7
Bench Press 7x7
Walking Barbell Lunges 3x12
T-Bar Rows 7x7
30 minutes moderate intensity steady state cardio

Friday
30 minutes moderate intensity steady state cardio

Saturday
30 minutes moderate intensity steady state cardio

[KCTonyG]

Well I have been slacking off on updating this log. I just began week 8 of my dieting and exercise program. I have decreased calories over the last 7 weeks and currently I am consuming 2450 calories, 217 grams of protein, 182 grams of carbohydrates, and 102.5 grams of fats daily. My weight has steadily decreased at a rate of about 2 pounds a week.

Weight

11/10/2012 225
11/16/2012 223
11/23/2012 222
11/30/2012 220
12/07/2012 218
12/14/2012 216
12/21/2012 214
12/28/2012 212

Looking at the progress pictures there has been a significant decrease in my waist area. Of course it will take a lot more before I see tightening in the loose skin. I am pleased with the improvement though.

My intention is to continue cutting another 14 weeks until mid-March 2013. Since I started at such a high bodyfat percentage, my guess is that it will take at least that long to reach 10%.

[KCTonyG]

I did a little bit of cooking tonight in preparation for the next week of continued cutting.

Each meal consists of:

8 ounces of boneless skinless chicken breast
1 cup of steamed mixed vegetables
1/2 cup of brown rice

480 calories
55g protein
40g carbohydrates
9g fat

[KCTonyG]

Yesterday was the first heavy lifting workout of the week. As stated in the first post I was attempting to do 7x7, but I found the volume to be too heavy for me. I take 3 minute rests between sets and am trying 5x7. On bench I will lower the weight for the next workout so I can get all seven reps. For this one though I still did the same amount of volume (35 total reps). The wide grip pull ups are only an accessory exercise.

SQUATS
warm up 45x7 (just the bar)
warm up 135x7
working set 275x7
working set 275x7
working set 275x7
working set 275x7
working set 275x7

BENCH PRESS
warm up 45x7 (just the bar)
warm up 135x7
working set 210x6 (missed the 7th rep)
working set 210x5
working set 210x5
working set 210x5
working set 210x5
working set 210x5
working set 210x5

T-BAR ROWS
working set 135x7
working set 135x7
working set 135x7
working set 135x7
working set 135x7

WIDE-GRIP PULL-UPS
body weight x 5
body weight x 5
body weight x 5
body weight x 5
body weight x 5

[KCTonyG]

I woke up at 4:00am which is my normal time so I can be at work. Anyway my normal breakfast is 3 eggs, 3 strips of bacon and 2 slices of toast. 550 calories, 38g of protein, 23g of carbohydrates, 36.5g of fat.

[KCTonyG]

I was looking through some old progress pictures today and comparing them with recent progress pictures and the change is phenomenal. One thing I should note about the pics from 2007, by the time I had taken these pictures, I had already lost more than 100 pounds, so I was nowhere near my high weight of 475 pounds. In fact I believe I was under 350 pounds when the pictures were taken.

Anyway, here is 6 years of progress and weight loss achieved and maintained through proper diet and exercise:

[KCTonyG]

I take pictures to measure my progress weekly. I have noticed some improvement, but I have a long way to go. The loose skin is bothersome, but without surgery it is going nowhere.

[KCTonyG]

Here is a 9 week (November 10, 2012 - January 11, 2013) progress picture.

[KCTonyG]

Here is the new diet plan, and yes I am eating boneless skinless chicken breasts and vegetables for breakfast


Calories Protein Carbs Fat
Breakfast 445 49 40 8
7 ounce Boneless skinless chicken 245 44 0 6
1 cup mixed vegetable 30 1 5 0
1/2 cup brown rice 170 4 35 2

Snack 320 14 10 28
2 ounces dry roasted peanuts 320 14 10 28

Lunch/sandwich/banana 350 28 58 4
4 ounces sliced turkey 140 20 4 4
tomato, lettuce, pickle, mustard 25 1 5 0
2 slices bread 100 8 20 2
1 large banana 125 1 31 0

Post Workout Shake 460 66 32 7
16 ounces 1% milk 220 18 26 5
2 scoops whey protein 240 48 6 2

Dinner 445 49 40 8
7 ounce Boneless skinless chicken 245 44 0 6
1 cup mixed vegetable 30 1 5 0
1/2 cup brown rice 170 4 35 2

Supplements 130 6 13 6
Animal Pak 40 6 4 0
Creatine Chews - 8 chewables 36 0 9 0
Orange OxiMega Fish Oil 54 0 0 6
Animal Stak 0 0 0 0

Evening Snack 340 14 10 26
2 String Cheese 160 14 2 12

Daily Totals 2270 226 195 69

Also here is a picture of my breakfast, I kind of turned it into a stir fry.

[KCTonyG]

Today is the first day of my 11th week cutting. Weigh in and progress pictures were taken today. I weighed in at 204 this morning, which is a 21 pound loss in a 10 week period. There are still 8 weeks left to go before my vacation in March. If things go as planned, and I lose 2 pounds a week for the next 8 weeks, I will be down another 16 pounds to 188 pounds by March.

[KCTonyG]

I'm doing a 19 week contest prep type of cut right now. I was truly interested in seeing if I could do it, though I have no plans of competing at this point until after I have surgery to remove the excess skin. I started at about 225 pounds and even though I have lost 21 pounds in the last 11 weeks, I am very far from my goal. With only a little over 8 weeks left to go, I am having serious doubts with concern to me reaching my goal (10% bodyfat or below).

In March I am going on vacation and was hoping to have reached my goal before then. If not, I will still go on vacation and resume the cut when I return.

[KCTonyG]

Today is the first day of my 12th week of cutting bodyfat. I dropped calories to just over 2100, and I am upping cardio from 45 to 50 minutes a day of low intensity steady state. I have only 7 weeks left of the diet. I weighed in at 203 pounds today.

Anyway, below is a back progress picture. The one on the left is November 10, 2012 and the one on the right is today January 25, 2013.

[KCTonyG]

So I weighed myself at the gym tonight. The scale at the gym is a nice one that was calibrated recently. I weighed in at 211 pounds
I guess my inexpensive bathroom scale from wal-mart isn't very accurate. From my weigh in yesterday, I am 8 pounds heavier on a different scale. Now don't get me wrong, that is not to say I lost less weight than I thought over the course of this cut. No, my scale was probably 8 pounds off at the first weigh in as well. Meaning that I didn't really start the cut at 225 pounds, I started it at 233 pounds

Anyway, from 233 to 211 is still pretty good amount of fat loss in an 11 week period. As anyone can see from the progress pictures I have posted, there has been a significant change in body composition. The only problem is that now I am questioning even more if I will be able to reach my goals in just 6.5 weeks.

[KCTonyG]

I weighed in at the gym today, even though it is a couple of day early. I am down to 210 pounds. At least I am still making progress.

On another note, I am noticing declines in my strength at this point. Nothing significant, but I was really struggling with the weight on bench press and squats, so I dropped them both down by 5 pounds, and I was able to get all of my reps. This was expected to happen eventually, and I don't think it is so bad considering it took 12 weeks of cutting before it became noticeable. In the past, the decline in strength would have been enough for me to give up cutting completely, but not this time. I have 6 more weeks minimum.

While my original goal had been to get down to 10% body fat in 18 weeks, I now see that isn't realistic, and I am lowering my expectations. I still hope to be below 15% bodyfat at the end of this cut. I will reassess at the end of the 18 weeks and decide if I want to continue cutting, or begin to slowly reverse my diet leading into a bulk.

1/30/13
Wide Grip Pull ups
x7
x7
x7
x7
x7

Dips
x10
x10
x10

Chin ups
x7
x7
x7
x7
x7

[KCTonyG]

Workout 1/31/13

Box Squats
225x10
225x10
225x10
225x10
225x10

Bench Press
170x10
170x10
170x10
170x10
170x10

T-Bar Rows
130x10
130x10
130x10
130x10
130x10

LISS Cardio
50 minutes walking on treadmill

[KCTonyG]

Tonight's dinner.

[KCTonyG]

Did not get a chance to weigh in for the start of week 13 at the gym today, but no worries. I will try to do it tomorrow. My new macros are as follows.

2135 calories
213.5g proteins
216.5g carbohydrates
50.5g fats

Today was my light day in the gym, meaning that I only did pull ups, chin ups, dips, and cardio. Tomorrow is the day I only do cardio, and I resume lifting on Sunday.

[KCTonyG]

Here is yet another progress picture

The one on the left is 11/10/2012 at 233 pounds. The one on the right is 02/01/2013 at 210 pounds, a 23 pound loss in the first 12 weeks of this cut.

[KCTonyG]

Today was the first workout of the week. As the fat comes off and I decrease my calories, I have been feeling like I have less energy in the gym. Still I am hitting it as hard and heavy as possible. I reworked my workouts to get the best full body workout in the shortest amount of time.

Squats

Warm up sets
empty bar x 5
135 x 5
185 x 5
225 x 5

Working sets
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

Cool down sets
225 x 5
185 x 5
135 x 5

Bench Press

Warm up sets
empty bar x 5
135 x 5
175 x 5

Working sets
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Cool down sets
175 x 5
135 x 5

Wide-grip Pull ups
(with 2:20 rest between sets)

body weight x 7
body weight x 7
body weight x 7
body weight x 6
body weight x 6

Cardio

50 minutes walking on treadmill 4.0 mph and 4.5 incline

Oh and of course a couple of pics from the gym, showing off my vascularity

[unleashthelion]

Looking great man! It looks like you will have a helluva physique once the skin tightens up. Do you know what BF% you are? What did you weigh last year? For some reason I thought that you have been at this current weight for a few years, but it seems like you've lost good weight recently; would love a link to a chronology.

[KCTonyG]

Looking great man! It looks like you will have a helluva physique once the skin tightens up. Do you know what BF% you are? What did you weigh last year? For some reason I thought that you have been at this current weight for a few years, but it seems like you've lost good weight recently; would love a link to a chronology.

No, I spent years right around 233, pretending like I was thin and fit at that weight after coming down from 475 pounds. Only recently have I come to the conclusion that even at 233 I was over 30% body fat and far from being in as good shape as I would like. So I started this recent cut back in November. I am below 210 pounds right now, and I am focusing on maintaining muscle mass, which will help me look much more aesthetic.

Today's workout was a good one.
Squats

Warm up sets
empty bar x 5
135 x 5
185 x 5

Working sets
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Cool down sets
185 x 5
135 x 5
empty bar x 5

Bench Press

Warm up sets
empty bar x 5
135 x 5
155 x 5

Working sets
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Cool down sets
175 x 5
135 x 5
empty bar x 5

Wide-grip Pull ups
(with 2:10 rest between sets)

body weight x 7
body weight x 7
body weight x 7
body weight x 7
body weight x 6

[KCTonyG]

Sorry for the lack of updates, I have been busy. I changed things up a bit, and I guess I am going longer than the originally planned 19 weeks. I'm still headed out on vacation, but the cut isn't stopping there. Also I have upped the calories in my diet back to about 2800 and cut out all cardio. All I can say is that I was seriously getting burned out. True I was able to get lean, but the loss of strength sucked.


Squats

Warm up sets
empty bar x 5
135 x 5
185 x 5

Working sets
230 x 10
230 x 10
230 x 10
230 x 10
230 x 10

Cool down sets
185 x 5
135 x 5

Bench Press

Warm up sets
empty bar x 5
135 x 5
155 x 5

Working sets
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

Cool down sets
155 x 5
135 x 5


Wide-grip Pull ups
(with 1:00 rest between sets)

body weight x 5
body weight x 5
body weight x 5
body weight x 5
body weight x 5
body weight x 5
body weight x 5

[unleashthelion]

Glad to see the update and that you are making adjustments based on how you feel.

[unleashthelion]

How are things?

[KCTonyG]

Still working on losing fat, but gained a little over the summer. I am up at 223 pounds now up from 210, but my strength is much better. I've switched from high bar to low bar squat, and here is a video of me doing 245 X 5 with a pause at the bottom.


https://www.youtube.com/watch?v=_j4P67mKYek