Official March 1st - June 1st Fat Loss Competition! (2013)

[alang2]

Down 1.2 to 256.

I'll take it!

[Fatpaddy]

up .6lbs to 169 this am....grrr

[igglesphan]

I have finally included the fork push down into my daily routine, and am finding some success. I am down 32 lbs since 1/1, and it is because I am finally counting calories that I take in (accurately), vs calories that I burn.

I am doing All Pro's Beginner Routine (started fourth cycle this week), and my strength is still going up. I also do abs/cardio three times a week.

Here are a couple of questions:

Why if I am cutting is my strength still progressing? I am at a 1000 calorie deficit per day - so I can't be building muscle - right?

Is it better for me to eat more and do cardio, or eat less and not do cardio. I know that I can keep the calorie deficit the same either way, but is there some value to eating more macros, and meeting my macro goals for the day and then burning them off vs never taking them in?

I constantly read posts on this site (and others) that you can't cut and build muscle at the same time. I'm not so sure - how else can you explain my success in both categories. So if I am building some muscle, isn't it better that I take the macros in, and then burn them rather than never taking them in?

Thanks in advance for helping me figure this out.

Strength gains are not always the same as muscle gains (same can be said for strength loss). I do find it odd that your strength is still increasing despite the weight loss, but it could be either you were relatively new to lifting OR the routine you were on was horrible compared to the All Pro's protocol you're on now. Either way, enjoy it while it lasts but I wouldn't expect it to continue. If you look at muscle as long-term energy storage (and fat as short-term storage), you can understand why it's almost impossible to build muscle in a deficit... your body isn't likely to store any energy, short or long-term, if it isn't even getting enough energy (calories) for daily functions.

Regarding your second question, that's a matter of personal preference imo. Personally, I prefer do control my deficit through my diet for a few reasons: 1) I'm lazy and hate cardio 2) cardio makes me want to eat more 3) I don't have the time without sacrificing other things I enjoy.

Cardio has many benefits, it just hasn't proven to be better at fat oxidation than simply consuming less. Sure, cardio allows you to consume more, but once you meet your minimum protein and fat requirements, you'll receive no special benefits for doing so. If I approach a point where I have to reduce my intake to close to my BMR and I'm having difficulty meeting my minimum macro requirements as a result, I'll add in some cardio. Until then, I'll pass.

[scots40]

Still 204 but my body comp is starting to change completely so I am not going to worry about the scale! At the end of the day, my goal is to lose fat and gain muscle, and I am doing just that

[Vivvid]

Very good week, from 197.5 to 194.3!

[yakuzzza]

196.4

I think I could have lost a little more but I was picking at treats here and there, my plan this upcoming week actually starting tomorrow will be outdoor running in the a.m and weights in the p.m, hopefully the added running will help.

[davidphillips33]

weigh in: 202.4 lbs
weekly delta: -3.8 lbs

100's are getting close!!
Cheers

[Raulcl]

188

[WarEagle0086]

252 lbs -5lbs from last week this week was spot on trying to keep it rolling through the weekend. Feeling better every day crazy how that works.

[GANTOBURY]

No access to weighing scale this week but have been keeping up with diet and workouts so im pretty sure ive lost weight....will be looking for around 3-4lbs loss on next weeks weigh-in once i get back home onto my scales.

[Slimdowner]

Prev: 181.7
Current: 179.9

Well I made it to the 170s! Barely...but it will do. I'm very grateful that I haven't gained once since being on this cut. I really wish I could push a 2.5 loss a few more times, I have plans in June and if I keep losing at this rate, I'll most likely be mid 160s by that time. Still nothing to complain about since that will almost be a 30lb loss.

[01lowbird]

weigh in: 202.4 lbs
weekly delta: -3.8 lbs

100's are getting close!!
Cheers

you and me both, brah. keep it up!

[Chino1990]

March 1: 200 LBS
March 8: 190 LBS
March 15: 188 LBS
March 22: 187.5 LBS
March 29: 186.3 LBS
April 5: 184.1 LBS
April 12: 186 LBS
April 17: 186 LBS

Going to have to decrease calories. We'll see how it goes this week.

[01lowbird]

btw if anyone cares lol... im 70.4 lbs down as of this morning! on to 75

[alang2]

btw if anyone cares lol... im 70.4 lbs down as of this morning! on to 75

I care! This accomplishment hits home for me as I am down 32 this year, but my goal for the year is 68 (288-68=220). I was just thinking this morning that I have lost 32, but now have the daunting task of dropping 36 more.

70 is awesome, and 75 will be even better. Great accomplishment. Hopefully, I will be right there with you at the end of this year.

[DSUP]

Wow! You Losers are turning in some awesome weigh-ins so far! There is definitely going to be some position swapping on the spreadsheet this week. This is how dramatic weight loss works: little chunks week after week over an extended period add up. It's definitely a fight for each pound but if you keep it going EVERY DAY (even weekends) you can get there. The after pictures from the group that we have left in six weeks are going to be mind blowing!

I hope that the Losers that are still here, have a long way to go, and that haven't been making significant progress over the last six weeks stay with us for the next six. I'm not going to say "some progress is better than none." What I'm gonna say is, take the time to re-evaluate your methods, ask some questions, wonder what's holding you back, and learn from the experience. Most importantly, keep moving forward. We've got six weeks left, so, step it up!

[milford13]

checking in at 313

[ranars]

182.0, i'm making a promise to myself to lose at least 1lb this week

[alang2]

Strength gains are not always the same as muscle gains (same can be said for strength loss). I do find it odd that your strength is still increasing despite the weight loss, but it could be either you were relatively new to lifting OR the routine you were on was horrible compared to the All Pro's protocol you're on now. Either way, enjoy it while it lasts but I wouldn't expect it to continue. If you look at muscle as long-term energy storage (and fat as short-term storage), you can understand why it's almost impossible to build muscle in a deficit... your body isn't likely to store any energy, short or long-term, if it isn't even getting enough energy (calories) for daily functions.

Regarding your second question, that's a matter of personal preference imo. Personally, I prefer do control my deficit through my diet for a few reasons: 1) I'm lazy and hate cardio 2) cardio makes me want to eat more 3) I don't have the time without sacrificing other things I enjoy.

Cardio has many benefits, it just hasn't proven to be better at fat oxidation than simply consuming less. Sure, cardio allows you to consume more, but once you meet your minimum protein and fat requirements, you'll receive no special benefits for doing so. If I approach a point where I have to reduce my intake to close to my BMR and I'm having difficulty meeting my minimum macro requirements as a result, I'll add in some cardio. Until then, I'll pass.

Thanks for sharing your thoughts. The strength gains are probably coming from muscle / cns memory from about 20 years ago when I was big, strong, and in shape. I have worked out on and off over the years, but really let myself go this time. Perhaps I am making gains faster than most would - even a newbie - because my body has been there before, and I don't have to learn form and technique. Regardless, I am happy with my results so far, and will keep things status quo until I stop progressing.

[igglesphan]

Thanks for sharing your thoughts. The strength gains are probably coming from muscle / cns memory from about 20 years ago when I was big, strong, and in shape. I have worked out on and off over the years, but really let myself go this time. Perhaps I am making gains faster than most would - even a newbie - because my body has been there before, and I don't have to learn form and technique. Regardless, I am happy with my results so far, and will keep things status quo until I stop progressing.

Ahh, the "muscle memory" makes sense then. When you gain muscle you are adding muscle cell nuclei. When you lose this muscle these nuclei do not die. Since the extra nuclei are already there, when you start building again you can more rapidly start synthesizing new protein to build muscle mass and strength. In addition, when you lose muscle there's actually an increase in MHC IIX fibers (which are neither type 1 [slow twitch] nor type 2 [fast twitch]), which can then be recruited later to become type 1 or type 2. In other words, there are now more fibers available for hypertrophy (growth) after a lay off from training.

[01lowbird]

I care! This accomplishment hits home for me as I am down 32 this year, but my goal for the year is 68 (288-68=220). I was just thinking this morning that I have lost 32, but now have the daunting task of dropping 36 more.

70 is awesome, and 75 will be even better. Great accomplishment. Hopefully, I will be right there with you at the end of this year.

I can remember thinking the same thing when i lost 40... ive got another 40 to go fml! Lol but now its becoming apparent that i will get that last 40 and then some more! Keep at it

[igglesphan]

154.6... Down 3 lbs for the week

[alang2]

Ahh, the "muscle memory" makes sense then. When you gain muscle you are adding muscle cell nuclei. When you lose this muscle these nuclei do not die. Since the extra nuclei are already there, when you start building again you can more rapidly start synthesizing new protein to buiold muscle mass and strength. In addition, when you lose muscle there's actually an increase in MHC IIX fibers (which are neither type 1 [slow twitch] nor type 2 [fast twitch]), which can then be recruited later to become type 1 or type 2. In other words, there are now more fibers available for hypertrophy (growth) after a lay off from training.

I knew you would have the explanation. Thanks!!!

[lucasfb94]

159 lbs

[01lowbird]

154.6... Down 3 lbs for the week

Nice iggles

[NeedsToCut]

What I'm gonna say is, take the time to re-evaluate your methods, ask some questions, wonder what's holding you back, and learn from the experience. Most importantly, keep moving forward.

^This

[NeedsToCut]

Ahh, the "muscle memory" makes sense then. When you gain muscle you are adding muscle cell nuclei. When you lose this muscle these nuclei do not die. Since the extra nuclei are already there, when you start building again you can more rapidly start synthesizing new protein to build muscle mass and strength. In addition, when you lose muscle there's actually an increase in MHC IIX fibers (which are neither type 1 [slow twitch] nor type 2 [fast twitch]), which can then be recruited later to become type 1 or type 2. In other words, there are now more fibers available for hypertrophy (growth) after a lay off from training.

I don't know if someones has asked this already and you've answered but you have so much knowledge on this. do you read books, articles or what. I'd love to get more knowledge on fitness

[james180]

160.6 this morning

[davidphillips33]

btw if anyone cares lol... im 70.4 lbs down as of this morning! on to 75

that's awesome bro! how long have you been cutting? 70 lbs in one shot is a lot.

[nevboy]

Weighing in at 83.8kg, a loss of 1.2kg or 2.6lb