401 to 170, Future Marine

[ToshiroAki]

Got a proper weigh in, and a body fat analysis this morning. came in at 401 and 44%BF, goal is to lose the weight ASAP through diet and exercise.

Breakfast-

three eggs, 1cup black beans, 1 cup fresh chopped tomato.

Lunch-

1/2lb of chicken poached and shredded, 1/8 cup thai peanut sauce, 8oz of bib lettuce.

Snack-

4tsp peanut butter, 2 sticks of celery

Dinner-

1lb of chicken grilled with olive oil, 2cups collard greens, 1 cup sweet potato puree



Workout -

12.5 miles 2.5mph 5%grade uphill on the treadmill

one hour 5x5 whole body circuit.

[ToshiroAki]

Just weighed in, 398.8 -2.2lbs

heading to the gym, post my meals and workout later on.

[Kurt909]

how many calories is that?

[Energyy]

Goodluck on your change man.

before you do ANYTHING, make sure to read the stickies at the top of the nutrition section
A lot of people think eating a ton less is the best way to lose weight, its not, its very counter productive.

[MrStark07]

make sure you take shirtless before pics, that way 8 months down the road you can take another shirtless pic and compare the two and when they are side by that that's wehn you really see your changes

[ToshiroAki]

@Kurt909 its about 2,200 (i get i am supposed to eat 4,800 but i cant afford it on my budget.)

@energy i am meeting my Macros, but not my daily calorie intake suggestion. i know its not a good thing, but as i said cant afford the food cost at 4,800

@MrStark07 yeah i took some, i will post them when i have some after pics cause right now i just look big as heck.

---

(yesterday, did 2,000 calories in cardio, ate 2,600 calories no carbs.)

Weight this morning, 393.6 (-7.4 since start of cut)

plan is three hours of swimming, and 1 hour of a combined workout of bench/dead lifts/leg press/seated dip

[ToshiroAki]

Weight this morning, 390.3 (-10.7lbs since start of cut)

Yesterday, burned 3,000 calories in exercise, ate 2,200kcal

About to head to the gym, plan is to do 2.5mph for 2hours, hit weight machines for an hour, then do another 2hours of 2.5mph on the treadmill.

[ToshiroAki]

weight this morning, 389.8 (-11.2lbs since start of cut)

Yesterday burned 3,400 calories, ate 2,000.

[verilix]

Nice, keep the thread updated. I started 2 weeks ago at 366lbs, and am (so far) down to 355lbs.

[ToshiroAki]

since i joined the 90 day transformation thread for may-aug, i will be updating this on Wednesdays only now.

gained some water weight and possible lean mass this week, up about 4lbs atm. will be combining Shortcut to shred, LISS cardio, and Aqua aerobics, 6 days a week over the three month period.

changed my diet a bit up to 3,000kcal and 4 meals a day, with 1 gallon of water + tea/milk/juice.

current weight 394.3 up from 389.8.

really need to find a job to keep busy and not just be lying down on my sofa sleeping all day... might just try to get a treadmill on craigslist or something... idk...

[ToshiroAki]

lost 9 pounds last week.

decided not to do shortcut to shred. Instead i have started Iron man triathlon training, and continued Ice cream 5x5.

been a good week for my mile times in each event.

Running 18min mile,
bike 5min mile,
swimming 40min mile.

[MrSixZeroThree]

Just wondering how to **** are you doing 12.5/day miles at 400 pounds? You aren't getting any joint,muscle pain at all? How do you find the time/energy to walk 4 hours a day or whatever it is?

[scots40]

Good luck and great job so far. One question, where did you get that you needed 4,800 cals/day?

[ToshiroAki]

Just wondering how to **** are you doing 12.5/day miles at 400 pounds? You aren't getting any joint,muscle pain at all? How do you find the time/energy to walk 4 hours a day or whatever it is?

Joint pain and muscle pain? nope... i run first, then bike, then swim. it is progressively less impact that way, and allows the muscles to recover while sill being used, via increased circulation but lessened force required.

as far as time, i am unemployed at the moment.

energy, basically eating 3,000kcal and drinking a berry flavored supplement called "vega one" ... oh and 3,000% my DV of B12

Also @ scots40 - BMR = 370 + (21.6 x LBM) --- ( 21.6 X 247 + 370... = 5,700 )

[matlover]

Keep up the good work so far bro.

Only concern is perhaps you are (dare I say it) going to overtrain yourself, especially if you were doing no exercise before now. Thats a **** ton of exercise if you were sedentary before. A lot can be accomplished with just the diet at your weight, no need to absolutely kill yourself with exercise at this point. That said, if you feel fine with what you are doing, keep going. My only worry is you falling off the wagon completely, although based on what I have read from this thread so far your motivation seems to be very high.

Keep going man.

[lancslad1980]

@Kurt909 its about 2,200 (i get i am supposed to eat 4,800 but i cant afford it on my budget.)

You obviously can otherwise you wouldn't be 400 lbs!!!!

[bluelens]

Glad you decided to up your calorie intake to 3,000 per day. At your size and exercise level you will still lose lots of weight. Even at 4,000 cals a day you would make good progress. Just remember it is a long-term life style change and not a quick sprint to the finish line. Keep up the good work!

[ToshiroAki]

lost a bunch this week after improving my water intake.

kept up the cardio and calories. also continued the ice cream fitness 5x5.

down 22.8lbs so far in may, almost 23 in 15 days should not complaine about these results, but its still hard to notice the weight loss aside from measurements.

56 inches to 50 inches in 15 days. (waist)

[scots40]

Awesome job so far!! 23 lbs in 15 days is crazy!!! 6 inches off your waist in 15 days is crazy!! I hope you took before pictures because while you may not see it yourself in the mirror, pictures don't lie. +repped

[kjj325]

Great job keep it up!!!!!!!!!!!!

[Nedword]

Keep up the hard work motivator. Awesome stuff. If you want the title of Marine bad enough, you will get what you need to done.

[ToshiroAki]

250g protein, 180g fat, 15g net carbs. (2,650 calories, minimum. 3,000 calories a day mainly pro/fat) TDEE is 4,600 on lift days, 6,000 on cardio days.


having high LBM sucks, but guess its better than being hardcore obese with little LBM.

--

kinda sick this week, been eating my min calories and hanging out on the sofa. going to gain some water weight for not moving around much if at all. but eh, w/e still ahead for the month. (down 30lbs in 19days, so ahead of the 16lbs/month goal i set.)

[ToshiroAki]

from 401 to 362, been a lot of progress in a short period of time. would not advise anyone try this, thinking i need to take a break.

[ToshiroAki]

few new PR's in lifting, have not yet had any advancement in my speed yet.

Bench press -- 345
Fixed Lat Pull down -- 450
Bent over row -- 250
Dead lift -- 525

[tonyflo04]

few new PR's in lifting, have not yet had any advancement in my speed yet.

Bench press -- 345
Fixed Lat Pull down -- 450
Bent over row -- 250
Dead lift -- 525

Since we are both kinda in the same boat weight wise, I have a quick question.

When you started the 5x5 program, how did you know what weights to start with?

[ToshiroAki]

Since we are both kinda in the same boat weight wise, I have a quick question.

When you started the 5x5 program, how did you know what weights to start with?

well i started with something i could do in a 5X10 format to learn lifting technique, then raised the weight to something i could do in a 5x5 where the last set was killer, but the rest was somewhat simple.

found my 1 rep max, started around 30% of it till i found the 5X10, then raised that weight by 50% to the 5x5.

... not sure if that helps, but it was the best way for me cause i had to learn "how to lift" since i had not lifted properly before.

[kjj325]

your a strong mofo!

Keep it up!

[ToshiroAki]

356.2 another 6lbs this week.

i wish i could say its all fat, my lifts are improving so i hope its a lower % muscle than it could be.

[ToshiroAki]

Current diet breakdown,

Every night make one large meal that has 250g protein, 180g fat, 15g net carbs (150g net carbs on cardio days) split the meal into six portions and eat throughout the day the next day. water only for drinking, 16oz every hour I'm awake.

eating this way works for me, lets me eat often and feel like I'm snacking so i don't binge eat. plus i only have to use my food scale once a day.

----

Current routine breakdown,

Cardio four days a week, Satrday/Sunday/Tuesday/Thursday

Full body 5x5 weight lifting, Monday/Wednesday/Friday

----

Cardio,

5mile walk, (2.5mph, 5% grade, 2 hours)
15mile bike, (resistance 10, 1.5 hours)
10mile swim, (four hours)

---

5x5 full body, (the ones i track listed, don't do every one every day, but i hit every muscle group)

Bench press
Incline press
Decline press
low row
lat pull down
pullover
pectoral fly
preacher curls
squats
leg press
leg extension
leg curl
standing calf raises
military press
dead lifts
clean and jerk
dips
shoulder press
dumbbell fly's (for deltoids work)
weighted crunches (machine)
lower back (machine)
vertical chest (machine)
hip adduction
hip abduction

[ToshiroAki]

still trending down this week. not feeling hungry as much as i was in the start of hitting the gym, feel a bit more energetic lately side effect of the weight loss i guess.

March 10th, 415

June 6th, 347

difference in 86 days, 68 pounds.