Transformation in progress

[livin101]

Here goes. Starting a fat loss log/transformation thread. Hoping that this thread may one day inspire someone else looking to do so.

Start Date: 01/07/14

After almost a year+ of recovery from an injury, it is time to lose the weight that I put on. When I started I was at 229lbs. I have previously weight trained so there is/was a good amount of muscle hiding underneath. I want to get back to it and begin a proper cut/gain cycle, but the fat has to go first.

Currently at:

Junk scale: 216lbs
Accurate scale: 225lbs
Age 32
BF% 27%
LBM: 165
BMR at rest: 2129 cal.
BMR activity : 2129 x 1.375 = 2927 cal.
Average BMR: 2528 cal.

Goal: Want to lose fat, retain or build muscle.
20% deficit from avg. BMR: 2528 - 505 = 2023 cal.

Protein: 1 x 165 (LBM) = 165g
Fat: .35 x 165 (LBM) = 58g (rounded from 57.5g)

Protein: 165g x 4 = 660 cal.
Fat: 58g x 9 = 522 cal.

Daily calories after 20% deficit, minus protein and fat: 2023 - 1182 = 841 cal.

841 cal. / 4 = 210g Carbs.

Rough Macros-----
Protein: 165g
Fat: 58g
Carbs: 210g

Adjusted carb intake for fat loss: 100g carbs
Carbs: 100g x 4 = 400 cal.
Protein: 165g x 4 = 660g
Added = 1060 cal.
BMR (with 20% deficit): 2023 - 1060 = 963 cal.
963 cal. / 9 = 107g fat.








FINAL MEAL PLANNING MACROS:
Calories: 2023 cal.
Protein: 165g
Fat: 107g
Carbs: 100g

Please let me know if I should tweak these macros, or if I have them calculated correctly for a good base to start with.

Starting weight Jan 07, 2014: 229lbs on accurate scale
Jan 17th loss: 4 lbs. (following the above macros)

Jan 20: weight stable, shows 225 (with slight fluctuations most likely from water retention). Will check weight again on Jan 24.

Weight training 5 days per week, then 2 rest days.
Previous lifestyle before gain while recovering from surgery: Extremely active (with routine of HIIT/cardio endurance/weight training) (can no longer do impact type training, due to injury).

Currently: sticking to walking (moderate pace) and low impact like elliptical/stationary bike, with heavy weight / low rep weight training.
Cardio: 15 mins.
Weight training: 1 - 1.5 hrs

[livin101]

Todays totals for meals:

Target Cal.:2023
Cal consumed: 1760 cal
Protein: 192g
Fat: 32g (also supplementing with omega 3-6-9 Fish/flax/borage)
Carbs: 160g

Cal. expended: weight trained for 1.5 hr. Guessing maybe 500?


Notes:
1. Carbs were high today due to decreasing energy and overall low energy level yesterday. Feel nice and energized again!
2. Noticing that I can identify when I need carbs. Also noticing that when muscles are slightly sore, if I eat a meal or shake with protein the sore goes down a little bit.
3. Steady gains on weights. Still going up every week. Tomorrow is leg day, then planning to take 2 rest days back to back (may walk for 1 hour on each rest day).
4. Protein has been keeping me feeling full. This has been steady since beginning.
5. Post workout protein shake, 1 slice wheat bread with natural raw honey (2 tbsp). Bread and honey alone were 49g of todays carbs. May look into putting this as a pre workout energy snack…? Advice?
6. Will post back tomorrow.

[livin101]

Decided to check the scale today. Another 3 lbs gone. Now I just have to ignore the scale for another week

Waist is down 1 inch as well!

Today's updates.
Weight: 222
Body fat: 25% (taped 4x, averaging measurements)
LBM: 167

[livin101]

1. Another day down. Hit my nutrition almost dead on, will be writing today's menu down on a 3x5 card. Decided to file away menu cards for weekly meal planning and to work in some additional variety.

2. Also decided to chop up a big container of raw veggies (broccoli, onion, red peppers, orange peppers, yellow peppers) and a separate container of spinach leaves for use in cooking meals throughout the week.

3. Started using 1% milk to help fill fat numbers, also have a jug of skim milk for drinking when the 1% doesn't fit in right.

4. Also picked up a good digital scale, seems accurate, tested it with weight plates and moved it around on the floor to make sure. Differences were sub decimal point.

5. Still hitting steady weight increases. I'm sure this will level out at some point, but for now its great motivation!

6. Probably not necessary, but, strange as it is, Ive been mindful to chew everything I eat and break it down as much as possible before swallowing… Just had a random thought one day about how the body processes and digests food, and figured it can't hurt to break it down as much as possible for digestion. (I guess I'm following the theory that since a protein shake is liquid and digests better, food should digest better if broken down as much as possible). Also helps increase eating time to allow body to send that "Im full" signal.

7. Also completely weened myself off the energy drinks and substituted unsweetened tea. No more cravings for energy drinks has thickened the wallet a bit

[livin101]

Rest day, staying within nutrition plan and 20% deficit.

[livin101]

Sticking with calorie deficit pretty good! Added a few menu items (cottage cheese, some sliced deli ham with my eggs, cashews - very small serving size…) now that Im getting better at estimating good food combos to hit my daily numbers. Kitchen scale is literally the best purchase anyone can make if they are truly serious about fat loss!!

Was feeling great from yesterdays rest day, decided to lift again today. On a side note, I may need to slip in a few extra carbs 2 hours prior to tomorrows workout. Thinking about trying to up my carb intake (with complex carbs) by 30g tomorrow to see if it makes any difference in energy levels. Todays carb intake was low, at 90g for the day. So I may squeeze in a slice or two of whole wheat bread, an apple, or some rolled oats to see what happens.

Trying not to watch the scale, but did weigh myself this afternoon. Went up a bit, but I know this is just water weight from past experience. Ive come to know my body fluctuates at a steady 4 lbs of water weight overnight. Just waiting on that "whoosh" of fat/water to go again sometime this week.

Still have not found any definite answers on when to recalculate macros… Wondering if I need to recalculate my numbers every time I lose 10 lbs? For now, I will be planning on another recalculation at 10lbs lost unless someone chimes in on this.

For everyone else out there trying to lose fat… Stick with it. Eat the calories you need! If you are logging EVERYTHING and staying within your calorie limit and numbers, the fat will come off! Even if it feels like you are overeating (while hitting your numbers). Its counter intuitive, but it DOES work. Be patient!

Also wanted to note... If you're trying to lose fat, take pictures if yourself during your weekly weigh-in. I happened to notice in one of my photos that 2 small areas shrank as if someone took a melon baller and scooped out an area of fat. Didn't even notice until I did a side by side pic comparison.

[livin101]

Took another rest day since I didn't get enough sleep. Stayed within calories, also bumped up the carbs today to see if it helps with energy/intensity for tomorrows workout.

[livin101]

Decided to do a weigh-in and taped for body fat this morning. Surprised with results! Almost worried that Im losing weight too fast…

Nutrition- Staying within a 20% calorie deficit
Protein: 170g-190g per day (on average)
Fats: 70g-90g per day (on average)
Carbs: 150g or below (a couple days were low @ 90g, but seem to be averaging at 130g)


Original weight: 229, 28% Body fat
Weight when starting this log: 225, 27% body fat

New numbers
Weight: 217
Body fat: 23%
LBM: 168

[livin101]

1. Upped calories by 150 today just to mix it up a bit. Not sure if 150 is significant enough to do anything, but figured what the hell. Still ate healthy, no cheat meals or junk food. Noticed with the slight increase in carbs, my energy came back up. Am planning to note how long it takes to start feeling a little lethargic… Then up my carbs again slightly to keep the momentum going.

2. Down a total of 12lbs to date. If I had to guess, I would say maybe 8 lbs was fat and the other 4 lbs was water weight. I know my water weight fluctuations pretty well, and its a steady 4 lbs up/down on a regular basis and was that way in past, so nothing new there.

3. Was thinking about recalculating calories etc, but may forgo that in favor of simply adding a light 20 minute cardio session every morning instead.

4. Added some ab/oblique stuff into the mix. Planning to hit those pretty good twice per week.

5. Still trying to find a few work-arounds for injury related stuff. Easing into that area to prevent re-injury or aggravating anything. Been focusing on physical therapy type stuff and working from there.

[livin101]

Bringing up my carbs just a tad definitely paid dividends in the gym tonight! It felt fantastic to push through the pain of those last couple reps and reach the other side.

Stayed strict in my nutritional numbers today because of the carb "bump" yesterday.

Upped my cardio a bit to offset any adjustments in nutritional/calorie numbers due to the weight/fat losses Ive had so far. Will try that for a week and see what the results are.

Also noticed that if I stop my warm-up cardio before I get a good sweat going, Im not as motivated to weight train. Also another reason I upped the cardio warm-up time slightly.

Been thinking about how fast the water weight and fat loss is happening, may set a goal to slow it down a bit at some point to try and prevent unnecessary stretch marks or loose skin. I don't anticipate having much of an issue with these things, but would rather be prepared now than deal with it after the fact.

One more day of weight training to go before I earn my next rest day.

[TP93]

How are you measuring body fat? I'm curious!

I've heard on "average" 5lbs is around a inch around the navel? This seem to be about right with you?

[livin101]

Im taping myself. Granted it may not be super accurate like a water tank or scan at the docs office. The important thing is that its more accurate than a scale, and its how I started on this fat loss journey. So Im just keeping it consistent. I measure 4x in each area (neck, waist) and take the average of those measurements. This is exactly how the military will determine your body fat % once you get in, so it wouldn't hurt to get some practice with it.

As far as the "inches to lbs" stuff, Im not calculating that at all. I go by the body fat %, and the weight on the scale at the end of the week. Ive tested my scale several times, and so far its only been off slightly (sub-decimal).

The important part is to stay consistent with your measuring methods. If you consistently change them, it will make it difficult to track and could potentially crush any motivation that those gains/losses bring after a hard week of training.

[livin101]

To add to my response a bit, I may consider doing an actual water tank BF% once I hit 200. That way I can get a better idea of what I will need to adjust once I start zeroing in towards my goals. For now, the tape is fine just for progress tracking purposes. And the fit of my clothes.

[livin101]

In regards to your situation and goals, it may not be a bad idea to pony up and get the tank test. If I were in your particular situation, I would do it simply to get your nutritional numbers on track, then consider it again once you're down by a significant amount. Then switch over to the tape method to compare accuracy.

Taping is not the best method, but because of your goal to join the military it will get you accustomed to their measurement methods.

[TP93]

Thanks! I been taping over the last year. I usually just do a quick tape.
Around the navel, around the neck and punch into an online calculator I have saved. Just curious if you were doing the same.

Luckily from Wrestling and lifting since 8th grade almost none stop I have 18-18.5 neck which helps on the taping. Diet is literally the only thing I need to get on point, proud to say excersise is on point!

[livin101]

Was under by 116 calories today. Had 2 hersheys kisses after dinner (logged them, didn't cheat). Enjoyed them!

Added peanut butter to menu. Tinkered with different foods on myfitnesspal to fill a hole in my calories while keeping carbs minimal. Put slice of wheat bread on scale, zeroed, and weighed peanut butter to serving size. I don't remember peanut butter tasting so good

Taking a rest day tomorrow.

Planning on weighing tomorrow morning, and will weigh again on Tuesday morning, take progress pictures, and body fat. Im anticipating about 214-215 on the scale.

Overall, Ive been feeling pretty accomplished.

Edit:
Feeling some slight discomfort around previous injury. Going to pay attention to it tomorrow and evaluate. If it goes away by tomorrow night I'm thinking of just maintaining for the next session to gauge whether or not I should move forward or not.

[livin101]

Todays weigh-in: 215lbs.

Had to look really close at my progress pictures to see any changes, but they were there.

Starting weight: 229
New weight: 215
Total weight loss so far: 14lbs

Going to do another weigh-in tomorrow morning just to see if weight is stable and not just a water weight fluctuation.


Restating my goals:
1. Daily: Preserve as much muscle mass as I can while losing fat.
2. Daily: Stay within calories and macros.
3. Short term: Get to at least 205 at some point within the month of February.
4. Short term: Lose another 2 lbs within 7 days. (By February 3, 2014)
5. Long term: Reach 15% body fat
6. Long term: Reach 12% body fat
7. Long term: Reach 180-185lbs with 15% or less body fat
8. Long term: Reach 190-195lbs with 15% or less body fat

[livin101]

Stayed in macros.

Weight training went well, a little slow on the motivation side tonight, but that was more or less my fault for rushing last minute. Still watching the weights go up, so I know Im still working hard.

Did some work just checking on form for tomorrows session since I had the gym to myself.

Overall, feeling motivated to start another week!

[livin101]

Stayed in macros. Still weighing everything out, and keeping calories within about 75+/- of target number (depending on what foods I have for the day). Been doing a ton of reading on here regarding nutritional stuff.

Weight training went good, starting to notice that a few exercises will have to be shifted around so I can keep the intensity high.

Upped cardio (8 minutes brisk walking, and 15 mins. alternating pace elliptical), which may or may not be detracting from weight training intensity… Will go with higher cardio warm-up this week, and go back to lower cardio next week to compare results to see which I respond to better.

Added ground flax seed (1x daily) into my protein shakes because of the high protein intake (of diet overall). Will do this temporarily until I can do some reading and identify where to best utilize dietary fiber supplement during the day. Would like to know if its better to do fiber in the morning, lunch, or evening.

Took a peek at the scale, went up a little, but Im not worried about it. Went up 3 lbs to 218, and I know its just water weight. So, at the end of this week, I am anticipating to be at 214 lbs or less since my water weight is like clockwork at 4 lbs+/-

[TP93]

Stayed in macros. Still weighing everything out, and keeping calories within about 75+/- of target number (depending on what foods I have for the day). Been doing a ton of reading on here regarding nutritional stuff.

Weight training went good, starting to notice that a few exercises will have to be shifted around so I can keep the intensity high.

Upped cardio (8 minutes brisk walking, and 15 mins. alternating pace elliptical), which may or may not be detracting from weight training intensity… Will go with higher cardio warm-up this week, and go back to lower cardio next week to compare results to see which I respond to better.

Added ground flax seed (1x daily) into my protein shakes because of the high protein intake (of diet overall). Will do this temporarily until I can do some reading and identify where to best utilize dietary fiber supplement during the day. Would like to know if its better to do fiber in the morning, lunch, or evening.

Took a peek at the scale, went up a little, but Im not worried about it. Went up 3 lbs to 218, and I know its just water weight. So, at the end of this week, I am anticipating to be at 214 lbs or less since my water weight is like clockwork at 4 lbs+/-

Good job! I have noticed about 20
Minutes of liit cardio (elliptical, incline brisk walk, small jogs/walk) makes my lifting sessions much more intense and stronger. It gets my mindset and mood right I reckon. Easy for me because I actually love weightlifting so it's not near as hard to push my hardest on weights then it is cardio and diet, hitt, etc.

Do you mind posting or PMing a sample diet(like today's). Just curious how your macros and calories translate to food! Thanks

[livin101]

Give me minute and Ill post up a random day.

[livin101]

Heres todays food. I added a couple things like rice cakes and 2 hershey kisses for sanity. Some days I added diced spinach/green,red,yellow peppers to my eggs, some days I leave out the ham and so on. My list of saved food options on myfitnesspal is growing, which is great, because I can keep variety!

[livin101]

I found an article dealing with cholesterol, and it says recommended daily intake for adults is about 300mg, so I may need to cut a couple egg yolks out. Keep in mind that Im still learning, so my diet is constantly evolving.

I also take an omega 3/6/9, and 500mg vitamin C

[TP93]

I found an article dealing with cholesterol, and it says recommended daily intake for adults is about 300mg, so I may need to cut a couple egg yolks out. Keep in mind that Im still learning, so my diet is constantly evolving.

I also take an omega 3/6/9, and 500mg vitamin C

Thanks man! Helps a lot to see peoples
Diet for me. I'm just happy I have no calories in drinks to fight. My brother is addicted to DP like it's crack *******. Just glad I don't ever or Ever have felt the need to drink my calories

[livin101]

Heres a day where I was a little low on calories, and carbs. Knowing what I know now, I could've added a slice of bread, some peanut butter etc for a snack to work it out. Everything is weighed out, and Ive checked the nutrition numbers to make sure they are accurate. When using myfitnesspal, ALWAYS double check the nutritional values to the values on your food. I think a lot of people punch in numbers/servings wrong sometimes to make themselves "think" they are eating right, when in reality they are cheating by under/over recording their foods.

[livin101]

Stepped on the scale tonight. I think my body decided to "whoosh" again… Down to 213lbs.

Im almost worried that Im losing weight too fast. Im still making gains on the weights, so thats a good sign.

Wondering if I should just roll with this and keep the momentum going or slow it down a tad? My energy levels feel good, not lethargic or tired, no food cravings, and I constantly feel full.


Original weight: 229
Todays weight: 213
Total weight loss to date: 16lbs.

For anyone following my log, yes, the macro stuff works. If you're serious about losing weight, do it. Forget conventional diets, forget what you "may" have heard. IIFYM works!

[OfficerJimLahey]

Looks like you're doing great work! Awesome that you've got your nutrition dialed in so well. I'm confused about 1 thing though...on the last screenshot you posted, for breakfast it shows 2 cups of skim milk to be 160 calories and for lunch it shows 1 cup of skim milk to be 160 calories.

[livin101]

Yep, I see it too. Im almost positive its from adjusting the serving size without deleting it. I ran into this a couple times when I was adjusting servings.

Typically I pick a bunch of stuff I want to eat the next day (if Im meal planning the night before), or I do it first thing in the morning when I get up. Then I tinker with the servings here and there to get it all to fit together. You can do it without deleting the food completely and having to add food from scratch.

[livin101]

Scale is showing 213 again today, so Im gonna roll with that. Id be happy if I can drop 16lbs two more times to get at 181lbs. Right now, Ill just look at it as being 1/3 way towards my goal.

[livin101]

Today would normally be a leg day. I am taking a rest day or two. Overall I have been doing great, and pushing very hard…maybe too hard. Gonna play this one safe. My body is telling me its time for a short break to recharge. Its a deep in your bones kind of drowsiness, not the kind when you need a nap or when you challenged yourself. More like a deep signal saying if you push too hard you WILL regret it kind of signal.

Stayed in macros today, did a little pre-planning and was able to squeeze in a meal of chicken/vegetable fajitas. Thats was a nice change!

Other than that, everything is going fantastic!