Cut from 45%+ bf to 10%. started Jan 2013 and ongoing.. thread started at 25%

**LeanBodyMass** · 10-19-2013, 09:00 PM

I started losing weight in december or january, around 300 lbs and ~45% bf Now I am 240 lbs and 25% bf, and I am going to cut to 10% or below, depending on how I look. My goal is to weight train suffiiciently and eat enough protein that I don't lose any lean body mass, of which I should have ~180 lbs right now. This means I should weigh approximately 200 lbs at 10% body fat, which I suppose makes me a big boy considering I've really only been lifting weights at all since maybe April or May (this time, anyway).

I decided to create this thread to keep a meticulous log of my daily nutrition and exercise, so I will have a convenient record of what I've been doing if for whatever reason the cut doesn't work as planned. The reason I even really joined the forum (i've been a lurker since maybe july, doing the kris gethin 12 week program (as well as I can), is that I've been plateaued losing fat and gaining strength for about a month, despite lifting and eating a lot of protein (and obviously too many cals in general). I'm now incorporating hill sprints, treadmill elevation jogging, and regular running into my daily life slowly.

Oct 19th 2013 - weigh in @ 240.6 lbs

Food
-------
raw oats - 65 calories
1/2 can pink salmon - 315 cals
chickpeas - 650 cals
carrots - 50 cals
almonds - 150 cals
footlong subway oven roasted chicken breast on whole wheat, with cheese - 740 cals
================================================== ====

2000 calories

Exercise
---------
walked 2.5 miles
did half of kris gethin workout (50/40/30/20/10 DB bench and row @ 40,45,50,55, 80 lbs) (only managed 6 reps for the 80 lb DB bench).
ran 0.5 miles

Commentary
---------------

Not hungry for most of the day, but had sharp hunger pangs around 2 or 3 AM while trying to fall asleep. I read that people who can only afford 1 meal a day in the developing world will refuse free meals at other mealtimes because they have severe hunger pangs then. Hopefully avoiding eating late at night entirely will cause my body to re-adjust and not expect food then.

**LeanBodyMass** · 10-20-2013, 10:19 AM

Oct 20th 2013 - weigh in @ 239.6 lbs

Food
-------
chickpeas - 300 cals
1/2 can salmon - 315 cals
almonds - 150 cals
carrots - 50 cals
1 lb 4% cottage cheese - 440 cals
1 banana - 100 cals
1 tbsp butter (grass fed) - 100 cals
oats - 100 cals
tilapia, steamed - 250 cals
broccoli, steamed, with hot sauce - 100 cals
green tea - 0 cals
===============================

1905 cals

Exercise
---------
walked 0.3 miles to grocery store
carried home ~50 lbs groceries 0.3 miles
ran 1 mile
walked 2 miles
did modified kris gethin workout - tough, got in a nice good burn

Commentary
--------------

- Feeling like making this thread was a great idea

- It sure is easy for me to put away a ton of calories without realizing it. Couple that with a tendency to be sedentary and it sort of makes sense why i've always been fat.

- Having the green tea made a major difference in my energy levels. I suspect it may have unlocked a bit of metabolism? I was able to lift good and heavy today despite not having much food.

- The tilapia I purchased today at the grocery store - i thought it a real bargain at $4.50 a lb. Of course, it was from China, and I discovered that they (you can't make this stuff up) feed it on goose **** and treat it with antibiotics, malachite green, and nitrofurans. Sort of disgusting, and potentially harmful. I only got 6 lbs of the stuff, and I'll carefully ration it to limit acute exposure to any chemicals that may be in it.

**LeanBodyMass** · 10-21-2013, 08:45 AM

Oct 21st, 2013 - weigh in @ 238.2 lbs

Food
-------
chickpeas - 200 cal
chicken breast - 200 cal
butter - 100 cal
iced coffee - 0 cals
chicken breast - 500 cal
3 hardboiled eggs - 210 cal
skim milk - 160 cal
green tea - 0 cals
trail mix pack - 270 cals
cottage cheese 1 lb 1% - 360 cals
===============================

2000 cals

Exercise
---------
walked 2.5 miles

Commentary
--------------
- Fat loss over the last 2 days should be ~0.71 lbs but body weight has dropped 2.4 lbs despite maintaining or increasing salt intake.. glycogen + water loss? hopefully not muscle loss.
- Hunger pangs last night were less bad than before, hope to see them go away soon.

**baffledgenius** · 10-21-2013, 12:08 PM

Originally Posted by LeanBodyMass

Oct 21st, 2013 - weigh in @ 238.2 lbs

Food
-------
chickpeas - 200 cal
chicken breast - 200 cal
butter - 100 cal
iced coffee - 0 cals
chicken breast - 500 cal
3 hardboiled eggs - 210 cal
skim milk - 160 cal
===============================

1370 cals

Exercise
---------

Commentary
--------------
- Fat loss over the last 2 days should be ~0.71 lbs but body weight has dropped 2.4 lbs despite maintaining or increasing salt intake.. glycogen + water loss? hopefully not muscle loss.
- Hunger pangs last night were less bad than before, hope to see them go away soon.

Hey of course you had bad hunger pains last night, you gotta eat more calories! I cut on 1500 and am over a foot shorter and 110 pounds less than you. Google iifym calculator, and find out what a healthy calorie cut off for your size and goals is, and then follow that. That way, you will lose the weight with stability, and without hunger pains

**LeanBodyMass** · 10-21-2013, 08:41 PM

Originally Posted by baffledgenius

Hey of course you had bad hunger pains last night, you gotta eat more calories! I cut on 1500 and am over a foot shorter and 110 pounds less than you. Google iifym calculator, and find out what a healthy calorie cut off for your size and goals is, and then follow that. That way, you will lose the weight with stability, and without hunger pains

You caught me at mid-day, haha. I have averaged almost 2000 cal a day over the last 3 days, which I feel like is a lot. It is probably higher protein than some people eat but I feel pretty good on it. I think I will start splitting out the macros too so I have a better idea what I'm eating.

Oct 19 macros - 59g fat 141g protein 239g carbs
Oct 20 macros - 70g fat 193g protein 165g carbs
Oct 21 macros - 65g fat 247g protein 75g carbs

average daily macros: 65g fat / 194g protein / 160g carbs

30% fat 39% protein 32% carbs

not as high protein as I thought, but still pretty good at around 40%

**LeanBodyMass** · 10-22-2013, 08:08 AM

Oct 22nd, 2013 - weigh in @ 237.2 lbs

Food
-------
4% cottage cheese 220 cals 24 g protein 10g fat 8 g carbs
banana 100 cals 27g carbs 1g protein
trail mix bag 270 cals 7g protein 16g fat 28g carbs
starbucks energy drink - 210 cals 12g protein 2.5g fat 34g carbs
2 bananas 200 cals 54g carbs 2g protein
chicken breast - 500 cal 100g protein 11g fat
2% milk - 240 cal 16g protein 10g fat 24g carbs
3 eggs - 210 cal 18g protein 15g fat
milk jello - 200 cal 34g protein 16g carbs
===============================

2150 cals - 214g protein, 64.5g fat, 191g carbs

Exercise
---------
modified kris gethin abs + calves workout, didn't go super hard today
incline treadmill running intervals for 25 mins (claimed 250 cals burned).

Commentary
--------------

Down 3.4 lbs in the last 3 days! I estimate 1 lb fat loss of that 3.4 lbs. Today's weight was the lowest I have been in 9 years. After about 10 more lbs I will be at the lowest weight in 14 years. On to the best shape ever!

**LeanBodyMass** · 10-22-2013, 08:35 AM

One interesting thing about losing fat is to think about the sheer volume of the fat. Human body fat has a density of about 0.9 g/cm^3, so it takes 7.5 lbs of human fat to fill up a gallon jug of water. Every 7.5 lbs of actual fat that you lose is another gallon of body volume off of your body. And with 37.5 lbs of fat loss, you could fill up a 5 gallon bucket!!! I have already lost about 2 5 gallon buckets of fat off my body since January, and the thought of that is so disgusting it makes me never ever want to go back to that place again. Five gallon buckets full of sloppy human pig lard. I have about 1 5 gallon bucket of fat (above 10% body fat) on me left to go after having lost 2, so I feel like I am 2/3 of the way to my fat loss goal. I would like to lose it faster, but if I can average 0.33 lbs of fat loss a day I have about 112 days to go, and I will look and feel like less of a pig every day.

**LeanBodyMass** · 10-23-2013, 08:16 AM

Oct 23rd, 2013 - weigh in @ 236.8 lbs

Food
-------
4% cottage cheese 220 cals 24 g protein 10g fat 8 g carbs
chickpeas - 200 cals - 10g protein 3.2g fat 32 g carbs
oats - 150 cals - 8 protein 2.5 fat 25 carbs
butter 50 cals - 6g fat
honey roasted peanuts - 340 cals 12g protein 26g fat 14g carbs
peanut butter pretzels - 280 cals 10g protein 14g fat 30g carbs
starbucks mocha energy drink 200 cals 12g protein 2.5g fat 33g carbs
skim milk - 160 cals 16g protein 24 g carbs
milk jello - 200 cals 34g protein 16g carbs
chicken breast - 400 cals 80g protein 8g fat
===============================

2200 cals

Exercise
---------
~mile of hill climbing
kris gethin workout 70 (modified)

Commentary
--------------

- Down 3.8 lbs since starting log, estimate 1.2-1.4 lbs of fat loss since starting log.
- Ate that milk jello at 12:00 last night, which is something I've been trying to avoid.
- Was hungry after that but fought it off.
- Feeling sort of hopeless but pushing through it anyway... I know that's partly because of the reduced calories... every time I eat I get much less depressed and feel much more positive. Another reason why I've been fat all my life I suppose.

**LeanBodyMass** · 10-24-2013, 08:56 AM

Oct 24th, 2013 - weigh in @ 237.8 lbs

Food
-------
banana 100 cals 27g carbs 1g protein
1% cottage cheese 360 cals 64 g protein 4g fat 16g carbs
milk jello - 200 cals 34g protein 16g carbs
Italian sub - 400 cals 20g protein 15g fat 46g carbs
Starbucks mocha drink 200 cals 12g protein 2.5g fat 33g carbs
chicken breast 200 cals 40g protein 4g fat
trail mix 270 cals 7g protein 16g fat 28g carbs
milk jello 200 cals 34 g protein 16g carbs
chocolate syrup 100 cals 25g carbs
coffee jello 150 cals 20 carbs 5 protein 4 fat
cottage cheese 400 cals 64g protein 8g fat 16g carbs
===============================

2580 cals - 281g protein 223 g carbs 54g fat

Exercise
---------
walked 2 miles

Commentary
--------------

- Down 2.8 lbs since starting log, estimate 1.4-1.7 lbs of fat loss since starting log.
- Ate 1/2 of today's milk jello and cottage cheese at 3:00 AM last night/this morning before weigh in... something I've been trying to avoid.
- Also ate a coffee jello and a tub of cottage cheese tonight I wasn't intending to... bad habits already getting started. :/

- I have already finished 6 days of keeping this log, and I'm at 2139 calories per day avg, 214g protein, 179g carbs, and 64g fat avg. However, my calories are trending up over time and i am reverting to bad eating habits. Tomorrow I will shoot for 2150 calories total and train chest hard. The next week I will shoot for an average of 1810 cals total, with 180g protein, 160g carbs, and 50g fat daily on average. With a good amount of exercise, that will put me close to my max deficit, and potentially burn up to 3.5 lbs of fat next week... I think this week I will be lucky to have burned 2 lbs. Depending on how I feel, I may have a "high day" of no more than 3300 calories after the end of next week. I will get macros of 300g protein, 300g carbs, and 100g fat on such a day, and allow myself to eat anything I want within these macros.

**LeanBodyMass** · 10-25-2013, 09:19 AM

Oct 25th, 2013 - weigh in @ 237.2 lbs

Food
-------
chicken breast - 400 cals 80g protein 8g fat
frozen peas - 200 cals - 10g protein 3.2g fat 32 g carbs
chickpeas - 200 cals - 10g protein 3.2g fat 32 g carbs
coffee jello 150 cals 20 carbs 5 protein 4 fat
butter - 50 cals 4.5g fat
skim milk - 160 cals 16g protein 22g carbs
assorted baked goods - ~1000 cals ~150g carbs ~15g protein ~38g fat
===============================

2110 cals - 136g protein 61g fat 236g carbs

Exercise
---------
almost none.. kinda bummed and don't feel like working out right now. Will sleep early and do chest tomorrow.

Commentary
--------------
- Down 3.4 lbs since starting log, estimate 1.5-1.8 lbs of fat loss since starting log.
- I seem to have lost 1-1.5 belt sizes since starting the log, which is quite an encouraging sign.

**LeanBodyMass** · 10-26-2013, 05:09 AM

Oct 26th, 2013 - weigh in @ 237.2 lbs

Food
-------
cottage cheese 360 cal 64 g protein 4g fat 16g carbs
chocolate syrup 100 cals 25g carbs
1 cup half and half 37g fat 333 cal
cottage cheese 360 cal 64 g protein 4g fat 16g carbs
ramen noodle packet (noodles only) - 380 cal 8 protein 14 fat 52 carbs
brick of spinach 105 cal 7 protein 10 carbs 0 fat
chicken breast - 162 cal 35g protein 4g fat
===============================
1800 cals

Exercise
---------
About half of Kris gethin workout... the 50 40 30 20 10 10 20 30 40 50 one with incline bench and lat pulldowns. Felt pretty weak today but not horribly so... muscles were exhausted after working up once, didn't go down. Wish I could eat more. Looking forward to being able to lift on a 100-300 calorie surplus. Not until I hit 10% body fat though.

might have walked a mile total

Commentary
--------------
- Down 3.4 lbs since starting log, estimate 1.7-2.0 lbs of fat loss since starting log.

**mcca1n** · 10-26-2013, 02:58 PM

I'm trying to do about the same as you, maybe a little more fat! good luck to you and I'll be following!

**LeanBodyMass** · 10-26-2013, 07:48 PM

Originally Posted by mcca1n

I'm trying to do about the same as you, maybe a little more fat! good luck to you and I'll be following!

I have plenty of fat haha. I think we can both get every bit of the excess torched away in short order though. Good luck to you as well!

**LeanBodyMass** · 10-27-2013, 08:58 AM

Oct 27th, 2013 - weigh in @ 235.8 lbs

Food
-------
cottage cheese 360 cals 64g protein 4g fat 16g carbs
chocolate syrup 200 cals 50g carbs
green tea - 0 cals
banana drizzled with chocolate syrup 120 cals 1g protein 32g carbs
chicken breast 100 cals 20 g protein 2g fat
green tea with honey and gelatin 60 cal 8g carbs 7g protein
banana drizzled with chocolate syrup 150 cals 1g protein 40g carbs
chicken breast 200 cals 40g protein 4g fat
noodles 400 cals 80g carbs 16g protein 5g fat
butter 100 cals 11g fat
gelatin 85 cal 21g protein
===============================

1775 calories

Exercise
---------
walked about 1 mile
3 hill sprints (around 80 to 100 yards each)
could have maybe done 2 more sprints but the first 2 were strong and the third was running out of steam..

Commentary
--------------
- Down 4.8 lbs since starting log, estimate 2-2.4 lbs of fat loss since starting log.
- gelatin tea makes me really sleepy and feel good

**LeanBodyMass** · 10-28-2013, 06:07 AM

Oct 28th, 2013 - weigh in @ 235.2 lbs

Food
-------
2 eggs - 140 cals 12g protein 10g fat
chocolate syrup 60 cals 15g carbs
banana - 100 cals 1g protein 27g carbs
black iced coffee - 0 cals
coffee jello 50 cal 7carbs 2 protein 2 fat
chicken breast 400 cals 80g protein 8g fat
egg noodles 800 cals 160g carbs 32g protein 10g fat
372g tilapia - 296 cal
brocolli - 100 cal
butter - 50 cal 5g fat
coffee jello fragments 150 cal
gelatin in tea - 28g protein 120 cal
===============================

2270 cals

Exercise
---------
kris gethin shoulder / calves / abs workout - felt really tore up after
about a mile of walking

Commentary
--------------
- Down 5.4 lbs since starting log, estimate 2.3-2.7 lbs of fat loss since starting log.
- My rate of weight loss is surprising to me. I know I was eating far more than this before when I was plateaued, but it is still shocking.
- I wonder how much of the weight loss has really been fat, and how much is retained water. I wonder how much I will actually weigh when I cut down to 10% bf. Starting from 240 lbs and 25% body fat implies 200 lbs if all lean mass is preserved, but I'm just not sure I'm really that "big". Maybe I am and just don't know it. I struggle to flat dumbbell bench more than 2 80 lb dumbbells for more than 6-8 reps though right now (I was as high as 85s for 10 reps at one point during the summer when I was fatter and maybe eating more). I can do dumbbell rows 1 hand with 120*8 for about 3 sets now, so my back seems pretty strong. Legs are relatively massive and muscular from years of walking while being fat, and it is difficult (and a little scary) to really challenge them. I was lifting over 500 lbs for 10 reps off of a squat rack this summer for calf extensions, and it was actually making my lower back hurt a lot more than my calves, so I quit that. Not even really sure what the best and safest exercise is to really challenge my quads and calves. I did 700 lbs x 20 x 3 (I think) on the leg press machine the other day, but apparently this isn't any great feat and a lot of people on bodybuilding.com are pretty negative on this exercise. Yet it seems extremely unsafe to attempt to take squats to the point of failure (I have failed on a squat before in fact, and tore my hand up from doing it.) Total stream of consciousness going on here. I should go to work, haha.

I guess i ended up eating a lot of cals today. Doesn't feel like it. Back on 1800 tomorrow.

**LeanBodyMass** · 10-29-2013, 06:32 AM

Oct 29th, 2013 - weigh in @ 235.0 lbs

Food
-------
spoonful of chocolate syrup - 50 cal
spoonful of honey - 50 cal
strawberry stuffed hotcakes - 800 cal
turkey hoagie - 500 cal
donut - 250 cal
cinnamon roll - 250 cal
gelatin - 120 cal
mocha - 100 cal
450g tilapia - 400 cal
120 cal 3 tbsp white sugar (ate from spoon)
50 cal chocolate syrup (sucked from bottle) D:
340 cal peanuts
2 cups of oats - 300 cal
honey - 300 cal
chocolate syrup - 300 cal
===============================
3930 cal

Exercise
---------
minor amounts of walking

Commentary
--------------
- Down 5.6 lbs since starting log, estimate 2.5-2.9 lbs of fat loss since starting log.
- I had the spoonfuls of sugar at around 4:00 AM, semi unconsciously. The fact that I woke up and ate small amounts of sugar during the night is a sign to me that my body must be carb depleted in some way. I'm considering taking most of my food today in carbs to try to rebuild glycogen levels. The missing glycogen might well account for the extra 2.5-3 lbs I've lost that isn't fat, and explain why my energy has been so ****. Unfortunately my body can't just take the carbs I do eat and make glycogen, while burning fat.

TDEE - (Lbs of fat * 31 Cal) = energy food cal requirement

3050 - 57.5 * 31 = 1267.5

glycogen is about 450 Cal / lb, or 112g carbs / lb. If I am missing 2.5 lbs of glycogen then consuming 280 excess grams of carbs (plus adequate water) should restore that glycogen. The confusing part is that my energy requirement is well below my dietary intake. Perhaps I am not properly accounting for the thermic effect of digesting my food, or my TDEE is higher somehow. I seem to go through this process once in a while, with a strong desire to eat lots of carbs... I have even downed a whole load of bread at a time while on my diet. I guess what I will try today is one very big carb loading meal for lunch (about 280g of carbs I guess), and not eat as much for the rest of the day. Probably have some steamed tilapia for dinner so I get protein too. Will be hard to fit this into 1800 cals so I may go over, but not over 2200.

"
You can't completely fill your muscles with glycogen from just one meal, "which is why you should start carbo-loading two or three days before your race," says Ryan. Since you're running very few miles, the glycogen will accumulate in your muscles. At this point, 85 to 95 percent of your calories should come from carbs, says Katz. Ryan recommends eating about four grams of carbs for every pound of body weight (for a 150 pound runner that's 600 grams—or 2,400 calories—of carbs per day). During his research, Rapoport developed an even more precise formula, which runners can access at endurancecalculator.com, that factors in variables including age, resting heart rate, VO2 max, and predicted finishing time. It's important to keep in mind that you're most likely not eating many more calories per day than you were during the thick of your training—it's just that more of those calories are coming from carbs."

Ahhhhhhh. I can't fill the muscles up with glycogen from 1 day. Hmmmmm. This is going to require some real thought as to how I can stay low calorie and still have the energy to train hard and the protein to rebuild and the fat to stay healthy.

my muscles are really swelling up from all the carbs, it feels great. power returning to my limbs.

I feel great today. Think I lowered my cortisol / upped my testosterone. Not depressed at all.

Really gorged today. Probably gained 1/4 lb of fat at least. Gonna go back to 1800 cal tomorrow and hit the weights hard as crap. Learned today to up carbs and lower proteins on the cut so I don't get these cravings.

**Insilicio** · 10-29-2013, 07:33 AM

Why are u eating so much protein? I mean, some people go for higher numbers than others, but more protein than carbs seems a bit extreme to me lol.

**LeanBodyMass** · 10-29-2013, 07:59 AM

Originally Posted by Insilicio

Why are u eating so much protein? I mean, some people go for higher numbers than others, but more protein than carbs seems a bit extreme to me lol.

Well... I like protein. I've been in a habit of eating a lot of it ever since I started losing weight back in January. It helps with satiety and hopefully with building muscle. Before I started counting calories, sometimes after a really rough workout, when I felt especially torn up, I would get cravings for protein and inhale 100g or more at a sitting no problem. I haven't been able to get that torn up feeling lately because I haven't been able to lift as heavy in what I think must be a glycogen depleted state. So loads of protein worked on higher cals but it seems like it might be harder (or impossible) to fit into lower cals.

**LeanBodyMass** · 10-30-2013, 07:59 AM

Oct 30th, 2013 - weigh in @ 238.2 lbs

Food
-------
1 cup oats - 300 cal
1/2 cup skim milk - 60 cal
turkey bagel - 300 cal
chicken bagel - 500 cal
chicken - 200 cal
2 chicken parm 8in hoagie - 1200 cal
===============================

2560 cal

Exercise
--------------
minimal

Commentary
- Down 2.4 lbs since starting log, estimate 2.3-2.6 lbs of fat loss since starting log.

- Feel really horrible about yesterday. I got excited about something I was doing and stayed up until 4:00 AM and look like **** again today. I had been making some progress towards going to bed at a reasonable hour and looking better when I woke up, but that ended today. Nothing to do but get back on the horse I guess. :/

**LeanBodyMass** · 10-31-2013, 07:29 AM

Oct 31st, 2013 - weigh in @ 240.2 lbs

Food
-------
1 cup oats - 300 cal
1 cup skim milk - 120 cal
honey - 60 cal
butter, half&half - 100 cal
whole wheat pasta - 800 cal
1.5 cups oats - 450 cal
honey - 200 cal
half and half - 100 cal
chicken breast - 400 cal 80 protein 8 fat
===============================

2530 cal

Exercise
--------------
minor walking
chest and back workout (mine)

Commentary
--------------
- Down 0.4 lbs since starting log, estimate 2.3-2.6 lbs of fat loss since starting log.
- Eating high carb foods doesn't seem to be working out.. I'm exceeding my calorie targets by 700+ calories... need to go back to a higher protein diet... but make sure I get more starchy carbs.
- chest is weak, back and pulling movements are stronger than ever.
- Feel like I'm back on track.

**LeanBodyMass** · 11-01-2013, 08:57 AM

Nov 1st, 2013 - weigh in @ 237.4 lbs

Food
-------
1 cup oats - 300 cal
1/2 cup half n half - 160 cal
honey - 140 cal
raisin bagel - 250 cal
chicken breast (304g) - 500 cal
sesame bagel - 250 cal
chicken breast 200 cal
2 pirouette cookies -120 cal
===============================

1920 cal

Exercise
--------------
biceps + triceps workout (mine)
didn't do incline treadmill
didn't walk to or from work
hiking up and down hills, walking

Commentary
--------------
- Down 3.2 lbs since starting log, estimate 2.4-2.7 lbs of fat loss since starting log.
- chest and back feel good today from the workout I made up yesterday.
- I ate plenty of cals and plenty of bulk yesterday, yet my weight dropped about 3 lbs overnight... likely the chicken parm hoagie I love so much has lots of sodium in it
- Today will be an actual low calorie day, but I will eat lots of protein and work out hard. My normal TDEE seems to be around 3000, and I plan to consume 1800 cal today. That is a 1200 deficit. (normal TDEE includes walking and working out). I will bump the supposed deficit up to 1,750 in order to burn a half lb of fat and get to an estimate of 2.9-3.2 lbs of fat burned since starting log by tomorrow morning. I will do this by doing my normal workout, walking to work, burning 550 cal in interval jogging on the incline treadmill, and walking home. Then tomorrow I will do shopping, laundry, and hill sprints, and stick to 1800 cal. My TDEE will only be about 3000 then but that will still be good for maybe 0.3 lb of fat burned on Saturday, bringing me up to 3.2-3.5 lbs burned. I am eagerly looking forward to the 10 lbs burned mark.. If I can achieve my Friday and Saturday goals I should be able to reach -10 lbs fat by the end of November, which should put me at 227-230 lbs, mean that I have 50 lbs of fat remaining, and need to lose 30 more to reach 10% body fat.

Rough Current Progression Timetable (this is slower than I want... I want to hit 10.0% bf by mid March 2014 and 15% sometime in January.. need to step it up)

Loss of 10 lbs fat since starting log - 22% bf - end November 2013
Loss of 20 lbs fat since starting log - 18% bf - mid Jan 2014
Loss of 30 lbs fat since starting log - 14% bf - end March 2014
Loss of 40 lbs fat since starting log - 10% bf - mid April 2014

**LeanBodyMass** · 11-02-2013, 09:10 AM

Nov 2nd, 2013 - weigh in @ 236.2 lbs

Food
-------
6 pirouette cookies - 360 cal
chicken breast - 100 cal
jalapeno cheddar bagel - 440 cal
chicken breast - 300 cal
cream cheese - 140 cal
cottage cheese 1% low sodium - 360 cal
mid's italian sausage spaghetti sauce - 140 cal
2 margherite cookies - 130 cal
===============================

1970 cal

Exercise
--------------
1.2 miles walking
carried groceries home 0.3 miles (only like 30 lbs tho)
4 hill sprints (80-100 yd each)

Commentary
--------------
- Down 4.4 lbs since starting log, estimate 2.75-3.05 lbs of fat loss since starting log.

- I am paying more attention to how food tastes now. The pirouette cookies are extremely satisfying and make me feel good, but 4 of them (2 servings) have fewer calories than 1 measly cup of oats. The oats have better macros and I may eat some today, but calories is by far the most important number, and having satisfying foods helps me keep that number lower. I could easily and happily eat 2,3,4 cups of oats sopped in heavy cream and honey at a sitting and enjoy myself.. but I'd ingest 2000 calories in the process for something that really wouldn't taste all that good. Taste is important.

- I sliced 300 cal worth of home herb roasted chicken breast up today and put it in a paper towel and heated it up in the microwave, then put it in a bag and took it to Bruegger's. The combination of this, a jalapeno cheddar bagel, and bacon scallion cream cheese was just completely amazing. I guess at 840 calories for a bagel sandwich it had a right to be! macros 27g fat 80g carbs 82g protein mmmmmmmmm

- I am eating more cals than I really want to, but it's an active struggle not to eat more. I am going to be so happy when I finally get to 10% (and even 15%) body fat, and I am never going to go above 15% body fat once I get under it. Small deficits and surpluses is the place to be, but I need to cut off a lot more fat now, so I am trying for the biggest attainable deficits (and usually failing).

**Sarumyan** · 11-02-2013, 09:34 AM

Hey, nice progress. I will keep an eye on your log.
Keep pushing.

**SheDemon** · 11-02-2013, 09:54 AM

great work! subbed.

**LeanBodyMass** · 11-02-2013, 10:40 AM

PICTURE UPDATES (finally hit 50 posts)

January 2013 - about 290 lbs

Feb or March 2013 - about 285-280 lbs

End of July 2013 - 256 lbs

Nov 1 2013 - 236 lbs

**LeanBodyMass** · 11-03-2013, 08:06 AM

Nov 3rd, 2013 - weigh in @ 236.0 lbs

Food
-------
2.5 pirouette cookies - 150 cal
cinnamon raisin bagel - 310 cal
honey - 50 cal
8 oz cottage cheese 1% low sodium - 180 cal
mid's italian sausage spaghetti sauce - 70 cal
1 margherite cookies - 65 cal
1 roma tomato - 35 cal
2 pirouette cookies - 120 cal
8 oz cottage cheese 1% low sodium - 180 cal
2 margherite cookies - 130 cal
1 lb cottage cheese 1% low sodium - 360 cal
1 margherite cookie - 65 cal
2.5 pirouette cookies - 150 cal
chicken 100 cal
1 lb cottage cheese 1% low sodium - 360 cal
sauce 75 cal

I intended to stop here, but just after midnight I ended up going on a sort of binge
~1500 cal (200 cal from chicken, 1300 cal from cookies)
===============================

3900 cal

Exercise
--------------
pushups 2x10 (gonna work my way back into doing these, +10 a session)
situps 2x10 (gonna work my way back into doing these, +10 a session)

Kris gethin 12 week day 1

4x10 490 lb leg press
1x12 950 lb leg press
1x6 1,040 lb leg press

2x15 90 lb hamstring curl (1 leg)
3x6 180 lb hamstring curl (1 leg)

2x15 40 lb lying hamstring curl (2 legs)
3x12 60 lb lying hamstring curl (2 legs)

2x15 45 lb leg extension (2 legs)
2x10 180 lb leg extension (2 legs)

didn't do hack squats (ran out of time, gym was closing and i'd thoroughly worked the muscles anyway)

Commentary
--------------
- Down 4.6 lbs since starting log, estimate 3-3.3 lbs of fat loss since starting log.

- I think I am going to restart the Kris gethin workout program to give me some structure to my workouts. I think I am on day 70 something now, but it's clear going to day 84 won't leave me at a place I'm happy with. However, if I restart it, I think there is a good chance I could mostly finish my transformation, and be able to see abs by the end. However, I will be making the following changes and additions to the program.

1) I am not going to eat Kris Gethin's diet. While I know it would work well, I would be more unhappy on such a diet than doing what I am doing now and counting calories, while making sure I get plenty of protein.

2) All workouts will be performed as shown to the best of my ability and the extent of my gym's equipment. There is no reason I can't hit the gym hard several days a week. My cardio will be 200 cal worth of interval incline treadmill sprinting preworkout, plus whatever walking I do during the week, plus legit hill sprints on off days that are not immediately after a leg day.

3) I have noticed that my back has gotten way stronger than any other part, which I attribute to constantly picking up and setting down dumbbells for every exercise I do. It seems like frequent training of a part is the best way to develop it, based on this observation, and I will take this observation and run with it. My chest in particular seems to be lagging behind my back. I have no idea how developed my abs are because I've never seen them. Hopefully soon! Situps can't hurt. What I plan to do is go back to doing 100 pushups and 100 situps a day in the morning, 4 days every week. (to allow for rest days and not to do this on an actual free weight chest day) This should ensure that my chest and triceps stop getting left behind while my back gets stronger and stronger.

**LeanBodyMass** · 11-04-2013, 12:44 PM

Nov 4rd, 2013 - weigh in @ 237.4 lbs

Food
-------
3 cookies - 205 cal
1 lb cottage cheese - 360
spaghetti sauce - 100
cream cheese - 50
3 eggs - 210
ruffles - 240
peanuts - 340
payday bar - 240
1 lb cottage cheese - 360
spaghetti sauce - 50
cream cheese 100
6 cookies 390

2645 cal
===============================

Exercise
--------------
Kris gethin day 2

3x6 dual 45s flat db bench
2x6 dual 85s flat db bench
1x6 dual 80s flat db bench

2x10 70 lb incline skullcrusher

2x10 dual 65s incline db fly

1x10 50 lb rope pulldown
1x10 60 lb rope pulldown

2x10 120 lb lying cable raise
1x10 150 lb lying cable raise

didn't do tricep dumbbell extensions

Commentary
--------------
- Down 3.2 lbs since starting log, estimate 2.75-3.05 lbs of fat loss since starting log.

- Eating way too much for a cut lol

**LeanBodyMass** · 11-05-2013, 08:10 AM

Nov 5th, 2013 - weigh in @ ???? lbs

Food
-------
1 lb cottage cheese - 360
spaghetti sauce - 50
bagel - 310
bagel - 310
cream cheese 100
cream cheese 100
chicken - 250
toffee peanuts - 570
some kind of veggie wrap and a couple corn chips - 400 cal est
cottage cheese 1 lb 360 cal

===============================
2810 cal

Exercise
--------------
very little, would have done hill sprints but legs are sore from sunday

Commentary
--------------
- Down ???? lbs since starting log, estimate 2.85-3.15 lbs of fat loss since starting log.
- Been eating very close to what I think TDEE is, partly because my body is sore as crap if I don't. Going to continue this and keep calories as low as I feel able, with the hardest workouts I can do, and see how progress is.

**LeanBodyMass** · 11-06-2013, 05:46 AM

Nov 6th, 2013 - weigh in @ 238.8 lbs

Food
-------
bagel - 310
bagel - 310
cream cheese 200
cream cheese 100
cottage cheese 360
italian sub 350
3 eggs 210
800 cal
===============================
2640 cal

Exercise
--------------
5 miles walking
too sore for weights :/

Commentary
--------------
- Down 1.8 lbs since starting log, estimate 2.9-3.2 lbs of fat loss since starting log.
- My calories and macros have been high enough over the last few days that I expect its more likely that I actually built muscle than burned much fat. I need to lower them to make progress. I am going to try to go back to eating under 2k calories a day until body weight is sub 235 (new record) AND lower limit of estimated fat loss since starting log is > 5 lbs. It has been difficult to eat low calories lately with the harder workouts, so I will have to find some kind of balance.

**LeanBodyMass** · 11-07-2013, 07:09 AM

Nov 7th, 2013 - weigh in @ 236.8 lbs

Food
-------
bagel - 310
chicken - 200
bagel - 310
chicken - 200
eggs - 210
tomato - 30 cal
glazed donut - 250
eggs - 210
2 slices pizza - 600
==========
2320 cal

Exercise
--------------
minimal, some walking

Commentary
--------------
- Down 3.8 lbs since starting log, estimate 3.0-3.3 lbs of fat loss since starting log.

Thread: Cut from 45%+ bf to 10%. started Jan 2013 and ongoing.. thread started at 25%

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