View Full Version : 180 to 165 Get-R-Done

08-25-2007, 04:16 PM
Hi been visiting this sites for months now finally decided to start my own fat loss log. Started Dieting and working out about a year and a half ago. Started at 205lbs, got down to 180 and quit working out for about 6 months. Went up to almost 190lbs. Started working out again about a month ago and im back at 180. Im looking to get to 165 for now.

I have been doing Cardio 3x a week for 30 mins and am lifting weights every every 2 days. Mon, thurs, Sun, etc...

Workouts are as follow

Workout A
Squats, Bench , Military press, Abs. 10/8/6 Lifting heavier each set

Workout B

Deadlifts, Barbel Rows, Chinups, Abs 10/8/6 Lifting heavier each set


Meal 1 Protein shake 2 scoops

Meal 2 Yougert Granola bar

Meal 3 Turkey on wheat

Meal 4 Steak/chick/ fish/pork with veggies

Meal 5 Protien shake 2 scoops

Will post starting pics once i figure out how

08-25-2007, 08:52 PM
Not really sure that 'gronola' bar can be considered a meal..

How many total calories and protein are ya getting a day?

GL on the 165.. it's do-able.

08-26-2007, 04:46 PM
Anyone want to take a guess at BF%

08-26-2007, 05:03 PM
On a typical day Im eating anyhwhere from 1300 to 1600 calories and about 175g of protien

08-27-2007, 03:54 PM
Today went pretty well. Stuck to the diet and push mowed the lawn(45 mins) when i got off work. About to head out to do cardio for 30 mins.

Weighed in at 179 this morning so im headed in the right direction.

Still waiting for someone to look at my pics i have posted and guess my bf% Thanks.

08-27-2007, 06:34 PM
I'm not gonna guess your BF, but you look like you'll be pretty good in a few months of good cutting...

09-09-2007, 03:59 PM
Well its been Two weeks since starting. I have done pretty good. Down to 177 from 180 So 3 lbs in 2 weeks not too bad. I was hoping it would go a little faster. Started doing a HIIT routine last week.

My goal from this week is to lose 2 lbs that would put me at 175.

09-09-2007, 04:15 PM
2lbs a week so tough -
very doable but it pretty much requires STRICT diet and STRICT exersise - especially at a lowish weight that you (me) are already at.

Good luck man, and good progress thus far!

09-13-2007, 07:56 PM
here is my progress so far....

09-15-2007, 11:00 AM
here is my progress so far....

You look the same... Id say your body fat is around 15-14%

10-02-2007, 07:47 PM
Well its been 2 weeks since I posted an update. Kinda was a rough couple of weeks. Went on vacation for a few days had multiple cheats, but I still lifted hard( almost every week im hitting new personal best on bench, deadlifts, and squats) and did my cardio. Still managed to drop some weight somehow. Still averaging about 1lb a week.

Decided to switch my diet up a bit, started a low carb diet Sunday looks something like this:

Meal one: 2 scoops whey, 1 tablespoon peanutbutter, 3 fish oil caps, water
meal two: 1 ounce almonds, Half a cucumber with oil and viniger
meal three: 8 ounces lean meat, grean beans
meal four: 1 ounce almonds, yougart
meal five: 8 ounces lean meat, mixed veggies(brocclie,onions,bell pepper, zuccini)
meal six: 2 scoops whey, 1 tablespoon peanut butter, 3 fish oil caps, water

1 gallon of water a day min.

10-02-2007, 07:48 PM
Nice man, 1lb a week is good!

10-03-2007, 05:45 PM
Here is picture after week 5. I know its not much of a difference but I can definetly notice it. I had to go buy new jeans because all my old ones were falling off me.

10-18-2007, 07:38 PM
Well.....its been 2 weeks since my last post. I am down another 2 pounds!!!! So thats 7 lbs in 7 weeks. Slow, but steady. I am really starting to notice the difference, and people at work are starting to notice also. However I am concerned that when I do actually reach my short term goal of 165lbs....that I still will have quite a bit more fat to loose off my midsection. I may have to drop down to 160 or 155 before I achieve a low enough bodyfat % to try and bulk. All my lifts have hit a plateau for the last 2 weeks, so that concerns me also. Maybe its time to change up the workout routine. Well...here is a pic I took tonight of my progress. If anyone cares to try and guess my bf% now I would really appriciate it!! I think i started somewhere between 22%-24% and now am in the area of 19% to 20% Let me know if this is anywhere in the ballpark.

10-18-2007, 07:58 PM
Define changes dude!

Keep it up.

11-15-2007, 02:37 PM
Well....I weighed in at 170 this morning. Making 10lbs weight loss. Progress still seems to be going slow but steady. Ive been lifting weights 4 times a week now. and do 20 minutes of low intesity cardio afterwards. I have a cruise to go on at the end of January and I really want to look my best. I havent decided if I will continue to cut till the the cruise or if I will start to bulk before then. I figure If i continue to lose like I have been I will be in the low 160's by Jan. 1st. At that point I could either start my bulk or keep cutting till the cruise and could probably get down to 160lbs.

Im somewhere in the neighborhood of 18% bf right now. at 170lbs.
At 165 lbs I should be around 15% bf
So at 160lbs I should be around 13% bf if I don't loose much muscle.

Any opinions on when I should start bulk?