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DPP450
06-12-2007, 12:49 AM
START WEIGHT=173.6 lbs
6 WEEK GOAL WEIGHT (by June 30, 2007)=158 lbs
LONGTERM GOAL WEIGHT=140 lbs
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"I WANT TO LOSE ABOUT 15 POUNDS OF FAT (15 INCHES ALL OVER) BY THE END OF 6 WEEKS (JUNE 30, 2007)." AT THE SAME TIME I WANT TO MAINTAIN MY MUSCLE.


MEAL PLAN
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Five to six meals per day... protein and fat or protein and carb...each less than 300 calories.


WORKOUT PLAN
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Circuit training/cardio

1-5 min walk in place
50-100 jumping jacks
50-100 knee raises
50-100 trunk twist
15-25 overhead press (5lb dumbells)
15-25 bicep curls (5lb dumbells)
15-25 tricep kickbacks (5lb dumbells)
15-25 bent over rows (10lb dumbells)
15-25 squats (10lb dumbells)
15-25 deadlifts (10lb dumbells)
15-25 leg raises each side
15-25 hamstring curls
50 glute pinches
50 crunches

X2 or 3

DPP450
06-12-2007, 01:03 AM
WEEK 4 (changed meal plan)
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Saturday, June 9, 2007

168 lbs
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6:00 WO (1 hr, 3 circuits, 5 and 10 lbs)

7:00 soy protein shake, 1/2c strawberries, 1/2c blueberries (Cals 236g, Fat 1g, Carb 35g, Prot 21g)

10:00 tuna and apple (half each) (Cals 160g, Fat 1g, Carb 16g, Prot 21g) 1:00 1 cup salmon and rice w/onions (Cals 330g, Fat 10g, Carb 33g, Prot 27g)

4:00 tuna and apple (half each) (Cals 160g, Fat 1g, Carb 16g, Prot 21g)

7:00 1/4 c peanuts (Cals 209g, Fat 18g, Carb 7g, Prot 9g)

9:00 small piece of birthday cake (size of a cupcake) (Cals 179g, Fat 5g, Carb 32g, Prot 1g)

TOTALS CALS 1274g, FAT 36g/26%, CARB 139g/42%, PROT 101g/32%

The increase in carbs is keeping me from feeling like crap today, but I was very hungry all day. I will up my calories tomorrow, especially around my workout.



Sunday, June 10, 2007
167.4 LBS
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5:30 special k bar (Cals 90g, Fat 2, Carb 17g, Prot 2g)6:00 WO (1 hr, 3 circuits, 5 and 10 lbs)

7:00 whey protein shake, 1/2c strawberries, 1/2c blueberries (Cals 176g, Fat 2g, Carb 18g, Prot 21g)

10:30 1c oatmeal, 1/2 tbsp butter, 2 tbsp brown sugar (Cals 264g, Fat 8g, Carb 43g, Prot 6g)

2:30 tuna and apple (half each) (Cals 160g, Fat 1g, Carb 16g, Prot 21g)

6:30 1 cup salmon and rice w/onions (Cals 330g, Fat 10g, Carb 33g, Prot 27g)

8:30 tuna and apple (half each) (Cals 160g, Fat 1g, Carb 16g, Prot 21g)

11:00 2 tbsp peanut butter (Cals190g, Fat 16, Carb 6g, Prot 8g)

TOTALS CALS 1369g, FAT 40g/27%, CARB 149g/41%, PROT 106g/32%

Yes!!! The scale is moving, but I am still hungry about an hour before the next meal is due. I?m not so hungry during the evening. I think my workout is increasing my appetite during the morning hours.



Monday, June 11, 2007

166.4 LBS
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7:00 2 eggs, tbsp of butter (Cals 256g, Fat 23g, Carb 1g, Prot 13g)10:00 tuna and apple (half each) (Cals 160g, Fat 1g, Carb 16g, Prot 21g)

1:00 1 cup salmon and rice w/onions (Cals 330g, Fat 10g, Carb 33g, Prot 27g)

3:00 coffee 0 cals

4:30 tuna and apple (half each) (Cals 160g, Fat 1g, Carb 16g, Prot 21g)

9:00 special k bar, WO (1hr, 3 circuits, 5 lbs) (Cals 90, Fat 2, Carb 17g, Prot 2g)

10:00 soy protein shake, choco ice cream (Cals 430, Fat 13, Carb 49g, Prot 24g)

TOTALS CALS 1426, FAT 49g/31%, CARB 132g/37%, PROT 108g/31%

Wow !!! the scale is really moving even with the added carbs. I am sore today (mostly my glutes, but hams and lats too) so I didn't workout this morning and decided to skip the early morning carbs. I'm not so hungry (hmmm). I really enjoy my meals so I may be able to stick with my meal plan this time. I kinda need room for flexibility though, so I am learning to eat protein and fat or protein and carbs with less than 300 calories per meal. This seems to work really well for me.

Hotmoltenlava
06-12-2007, 12:06 PM
Hey,

Good plan, attainable goals and high motivation = success. You'll do it.

One suggestion, though.....Don't weigh yourself every day. Get your bodyfat tested and measure your progress by body fat, not weight. The scale is a side tool and shouldn't dictate success. If you lose 2 pounds of muscle and 1 pound of fat, that is not good. If you are measuring only by the scale, you won't know if that is happening. Buy some calipers, do the navy bf tape test (google it) or get yourself tested monthly at your gym.

Good luck!

*repped*

DPP450
06-12-2007, 01:52 PM
Thank you. I bought calipers, but couldn't figure out how to use them, so I bought one of the cheap digital ones just for comparison. I will google navy bf tape test and see if I can learn something new.

Thanks again. Reps right back at ya.



Hey,

Good plan, attainable goals and high motivation = success. You'll do it.

One suggestion, though.....Don't weigh yourself every day. Get your bodyfat tested and measure your progress by body fat, not weight. The scale is a side tool and shouldn't dictate success. If you lose 2 pounds of muscle and 1 pound of fat, that is not good. If you are measuring only by the scale, you won't know if that is happening. Buy some calipers, do the navy bf tape test (google it) or get yourself tested monthly at your gym.

Good luck!

*repped*

DPP450
06-12-2007, 03:03 PM
http://www.he.net/~zone/prothd2.html

This calculator says that I'm 39% BF, 101 lbs LBM. About the same as my little digital thinggy:( But anyway...I'm making process so I can't complain.

DPP450
06-16-2007, 09:26 AM
My diet has not been perfect, but I have been eating 5-6 meals per day, protein and carb or protein and fat, and circuit training with light weights daily.

Results:

WEEK1-WEEK 4
Lost 8.2 lbs
Lost 7.5 in

I have also been experimenting with my meal and workout plans, so I will come back soon with new and improved plans to kick my body recomposition into high gear.

Only 2 more weeks until I reach my first short term goal. YEAHHHHHH!!!!!

DPP450
06-18-2007, 08:18 AM
Oh boy what have I gotten myself into now. I signed up for the MISC 3 month transformation contest, and it starts today. I must win so that means no cheating for me and working my tail off to get lean and mean by september. SUPPORTERS ARE WELCOMED: FOR ENCOURAGEMENT, AND IDEAS. Wish me luck.

Hotmoltenlava
06-20-2007, 06:53 PM
You still hanging in there?

Have a good one.

ScottC
06-21-2007, 05:36 AM
I voted "We'll see...." in your poll.

If you change up your diet plan, then you will achieve the results you want. Right now you are losing weight, not a lot of fat. Your current caloric intake is BELOW your BMR which is not good. BMR calories are the same calories your body would burn daily even if you were in a coma (someone else posted this, but it is an excellent example). It is BMR + Activity calories which equal your Maintanence calories for which ladies take a percentage off to find the calories needed for FAT loss.

Running your numbers on the calculator I use, your BMR alone is 1513calories. If I use the Moderate activity level of 3-5 days a week of exercise, your Maintanence calories are 2345 cals. Taking a percentage off, your calories for fat loss are suggested to be 1934 calories (average).

Usual disclaimer: These values are ONLY for a guide. You must experiment and track your results to fully understand if these figures will work for you. It is possible/likely that you will need to adjust depending on how your body reacts.

Either way...eating below your BMR and doing all that exercise will result in weight loss primarily from muscle loss and not a lot of fat loss.

DPP450
06-25-2007, 06:19 PM
NEW AND IMPROVED MEAL PLAN
__________________________________________________ __

7:00am 35g whey, 1/2c blueberries
(206cal, 2g F, 12gC, 35gP)

10:00am 1/2c cottage cheese, 23g whey, 1/2c pineapple
(230cal, 5g F, 24gC, 26gP)

1:00pm 1/2c beans, 1/2c salmon, 1 small peach
(249cal, 5g F, 28gC, 23gP)

4:00pm 1 can of tuna, 1 tbsp mayo
(249cal, 12g F, 0gC, 32gP)

7:00 pm 2 drumsticks, 1/2c collards, 1 tbsp olive oil
(363cal, 25 F, 4gC, 30gP)

10:00pm 23g whey, 2 tbsp peanut butter
(245cal, 17g F, 7gC, 20gP)

Plus PWO meal=30gP, 60gC=360 calories

Totals cardio/rest days=1542 calories, 67gF, 74gC, 164gP

Totals strength training days=1902 calories, 67gF, 134gC, 194gP

cawiau
07-06-2007, 12:14 PM
Hey what happend with the Journal.
It's been a week already :)

DPP450
07-21-2007, 09:45 AM
I just took a good look over my weight lost results for the past 1/2 year. I have really made some progress even though it does?nt feel like it sometimes. Here?s the results:

July 21, 2007: 159.6 lbs, Lost 14 lbs, 11.2 in?

July 14, 2007: 162.8 lbs, Lost 10.8 lbs, 9 in??

July 7, 2007: 163 lbs, Lost 10.6 lbs, 8.8 in?

June 30, 2007: 163.4 lbs, Lost 10.2 lbs, 6.5 in?

June 23, 2007: 165.4 lbs, Lost 8.2 lbs, 7.8 in?

June 18, 2007: Misc transformation start 165.4 lbs, Lost 8.2 lbs, 7.5 in?

June 9, 2007: 168 lbs, Lost 5.6 lbs, 4.5 in?

June 2, 2007: 169.6 lbs, Lost 4 lbs, 4.6 in?

May 26, 2007: 169.8 lbs, Lost 3.8 lbs, 4 in?

May 19, 2007: BB.com start 173.6 lbs?

Original/start, Jan. 1, 2007: 182 lbs

My shirts have gone from a size 2X to L

My pants have gone from a size 16 to 12

Navy Body fat calculator says I'm 35% BF (down from about 40% originally).

Progress has been slow, but steady. This sure is a good reality check for me.