My losing fat log, 5'8 252 down to 218 Now

[adamgamz]

Well I'm about half way to my goal, I started out at 30%+ bodyfat and now I'm right at 20%, my weight is down from 252 to 218 today. I exersize in the gym 4 days per week on weights and I'm doing cardio at home on my elliptical an average of 3 days per week for 48 min at medium intensity. I have a very slow metabolism so its hard for me to lose weight, my calories are probably right at 2000 or so, I quit counting but I have a guesstimate of what I'm taking in. Here was my diet yesterday

8oz skim milk, 2 scoops of whey protien powder, 2 tsp of creatine

6 oz steak, 1 cup veggies

6 oz chicken breast 1 cup veggies

6 oz sweet potato before gym

after gym another protien shake above with 3 tsp dextrose and 2/3 cup oatmeal

4 oz sea scallops

My before and after photo's thus far.

[KappaRaider]

Great job! If you could get down to 10% or lower, you would look jacked. Great job so far though. Keep pushing it!

[adamgamz]

Great job! If you could get down to 10% or lower, you would look jacked. Great job so far though. Keep pushing it!

Thanks I'm on a mission to get there!!! Hopefully by new years eve.

I did Chest and tri on Monday for a little over an hour benched 275 for 7 twice over on sets 2 and 3. Thursday I did back and bi's, I had 5 plates on the TBAR Row, my back is feeling a little bit funny now, not sure if I hurt it or not, maybe its just soar back muscles, today was off from the gym but I did cardio for 48 min at 155 - 169 BPM. I didn't do cardio Monday or Tuesday as I was getting over a chest cold and didn't want to run myself down to much, I feel like the cold is nearing the end now, back on cardio Thursday and Friday aong with weight training on shoulders and legs.

todays diet

6 oz steak 1 cup veggies
4 oz chicken 2 oz scallops and 1 cup veggies
220 calories of cadbury chocolate, I got 4 bars from my father in law for my BDAY so I'm going to try to eat those in moderation.
1 turkey leg (small) about 3 oz of meat.

thats it so far...

[adamgamz]

another 1/2" gone off the waist... Slow and steady progress.

[Bodacious25]

Dude, I sweat to god. You are my inspiration. I have been looking for someone who was at the point I am currently at. Yet someone who overcame it and transformed. I have supplements that a personal trainer told me I should get. I have a gym member ship. I am confuzed as far as diet goes with someone on a budget. But If you can do this, I can too.

I am only 25 6 ft and 253 about 30% BF as well. Thanx for posting this. You seriously are doing yourself a justice and helping me. Do you have any advice? Sticking to the diet and working out aint a problem for me. I just need to find a diet that will help cut the weight.


Thanx for posting again!

[Lifthard3]

Wow this is some great progress .... I just started a log in this section too with a starting weight of 252 as well. I'm 5'10 but I hope I see some results like you!! Keep it up man you are doing awesome!!!

[rusrious]

Great job man, keep pushing..

[adamgamz]

Dude, I sweat to god. You are my inspiration. I have been looking for someone who was at the point I am currently at. Yet someone who overcame it and transformed. I have supplements that a personal trainer told me I should get. I have a gym member ship. I am confuzed as far as diet goes with someone on a budget. But If you can do this, I can too.

I am only 25 6 ft and 253 about 30% BF as well. Thanx for posting this. You seriously are doing yourself a justice and helping me. Do you have any advice? Sticking to the diet and working out aint a problem for me. I just need to find a diet that will help cut the weight.


Thanx for posting again!

Thanks man, those are some moving words right there. Forget the supplements man, dont waste your money on them. Buy your chicken at sams club $1.99 lb, stock up on tuna, and some complex carbs. Here is a sample of my diet:

cardio 48 min 160 BPM

Breakfast, 6 egg whites with one yolk, 1 whole grain muffin with can't believe its not butter light

mid morning 6 oz grilled chix, 1 cup brocolli

Afternoon, 4 oz whole grain pasta 4 oz of ground beef and a bit of ragu

mid afternoon: salad with tuna and a 6 oz sweet potato

gym 1 to 1.5 hour

Protien shake whey, 2 scoops 8 oz skim milk, 1/2 cup oats blended

night 2 servings of cottage cheese.. bedtime.

I've had a nasty cold and ear infection for the past 2 weeks, just getting over it, my weight is still at 223 right now, I've been off the diet per se but watching what I eat and eating smaller portions.. Back on this today to make a go at the next 8 weeks.

[Dblock]

adamgamz, you and I are in the same boat and are trying to achieve the same goals. You have done a great job, and good luck. I am doing the same thing you are doing. How much weight are you lookng to drop? I am at 223lbs now, and my final goal is to be at 180lbs.

Again Good Luck, and I hope to post my Fat lost log as well.