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  1. #91
    Registered User fatandnotproud's Avatar
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    Originally Posted by anandagirl View Post
    Hmmm, today I have 79K for the week. I'm Dipitie and my photo is my feet in the snow
    That's you, yes! I've added you already (54k for the week)



    Now, for the day of Wed. My run went the following way.

    RUN DAY
    More of a brisk walk than a run, but you people get the idea. Well not brisk, was more like... slow, cause pain.


    There was some fun times at the park when the army band played star wars and I got to walk among them!

    Tomorrow, arms day.

    Supplemental log
    I have this discomfort... pain, yes, I got this pain in my leg, my calfs. I won't be able to run anymore this week. I can barely walk as today. I mean I can walk, but very slow, because of the pain.

    So I will go and walk the 10k steps. Today I walked, not ran at all. Friday will be the same. And I will crawl if I have to.
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    Last edited by fatandnotproud; 06-22-2016 at 07:57 PM.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

    Inspired by: Cherry Garcia - http://forum.bodybuilding.com/showthread.php?t=166528931
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  2. #92
    Powered by Reese's Puffs anandagirl's Avatar
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    Hope your calf feels better soon. But awesome about the band playing Star Wars!
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  3. #93
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Originally Posted by fatandnotproud View Post
    I have this discomfort... pain, yes, I got this pain in my leg, my calfs. I won't be able to run anymore this week. I can barely walk as today. I mean I can walk, but very slow, because of the pain. .


    Sometimes you have to pause the training for the bumps and nicks. But it's just a pause, not a stop so stay optimistic! Got to keep all the pieces attached to cross the finish line, take good care of yourself and whatnot.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  4. #94
    Registered User fatandnotproud's Avatar
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    fatandnotproud is offline
    Thanks for the support everyone!

    I will take the rest of the week off. I am going to go for a walk tomorrow morning, sort of a trekking you may call it. But no running until next week. Also, no weight lifting either, my shoulders and back are still hurting.

    I wanted to show you the bench I made. Over here, these benches are not $99, over here they are $5k (yes...I know). Let's just say communism doesn't works. So I made one myself instead, out of wood. I also made the cushion, etc.

    This is my bench AND my version of an inclined bench, with the help of a laptop tray that has some nice pillow it came with. There is also a chair and a small bench I use to give the fan a bit of altitude during hot summer nights.



    No excuses, right?

    FOR THE BAD NEWS
    I am up from 288 pounds to 293 pounds again. I know what happened though. This last couple of days we had some holidays here and, despite my efforts, I gave in to some cake two days in a row. Wasn't a big slice though, was a small one. Thin one. But was two days in a row.

    Also, this last couple of days I ate a bit too much.

    I'm not worried though. I know there is a lot of water in my body and my system will metabolize all that food in a week or two. If I keep doing my thing, it will go away.

    It is a pain in the ass to see the scale go up though. Will weight again without water on me and after another week.
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    Last edited by fatandnotproud; 06-24-2016 at 12:37 AM.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

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  5. #95
    Powered by Reese's Puffs anandagirl's Avatar
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    Silly water weight! It means nothing, just keep killing it like you do
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  6. #96
    Registered User fatandnotproud's Avatar
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    Alright, quick update.

    Raining so, no run today. Also, my headphones broke, so no run until that gets fixed. Last week missed arms day cause the pain was too much, now I'm good, so today is arms day. Will try to get those headphones fixed.

    Damn headphones. Damn rain.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

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  7. #97
    Powered by Reese's Puffs anandagirl's Avatar
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    anandagirl is offline
    Damn. I break headphones like its going out of style. Serious. You can usually buy them pretty cheaply, and that's normally what I do because I break them all, cheap or not.

    Yay for arms day!
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  8. #98
    Registered User fatandnotproud's Avatar
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    @Amanda:
    Yes me too! Fixed these ones though, over here they are more expensive than having a child!

    -----

    Something definitely went wrong. Just weighted myself.

    Lost 0.2Kg in 12 days. Lost 0.4 pounds in 12 days.

    That means what I think it means. Somewhere down the line, I began eating wrong again. Managed to make it stop and even go back to losing weight this last couple of days after realizing I had gone up a little more.

    I believe it happened when I began running. My Fitbit and MyFitnessPal told me I could eat 3000 calories, so I went for it and ate around 2400 calories, 2700 the days I ran. Turns out these calculations were wrong. That and the fact that I have been eating too close to my limit (1700) instead of aiming for the minimum (1200) for males.

    Back to day one. 12 days in the gutter. I ain't stalling, cause I lost that weight and managed to get rid of a bit more (grams, granted, but weight still).

    I'm mad/disappointed at myself because I just threw away 12 days from my life and I feel I have not one second more to loose.

    Twelve days my gals/guys. Twelve entire days.

    FatAndNotPround leaves his desk, walks towards the large window behind his chair and stares at the city skyline with both hands in his pockets.

    *sigh*

    Doesn't matter. Reset. Start over. Will eat up to 1200-1300 cals and continue that way. My portions were smaller back then, now they are pretty damn big (which incentives you to eat more too).

    Will go back to pigeon portions.

    No biggie.

    Alright, arms day:
    ARMS DAY
    Big update: found that my weights were lighter than I believed. Turns out they are half what I thought they were. 16kg both, instead of 35kg both. Will need to fix this too, get myself heavier weights.



    Was a good workout, though. Despite the silly weight thing.

    UPDATE:
    New found evidence that I might be about to get rid of 2kg (4pounds) or something like that. Perhaps. No idea. A conspiracy theory.




    Notice how the time for this logged weight loss has a 8-10 days screwup every time. I mean, in 30 days I went from 134kg to 131kg (295 to 289 pounds respectively). 1.5 pounds a week. Just like the ship's doctor said I would.

    Now... my failure also came from MyFitnessPal. It keeps telling me I will weight 125kg 275pounds in five weeks. Just checked the dates: the son of a **** kept telling me the same since JANUARY THIS YEAR. No wonder why I keep lowering my guns: they keep telling you things are moving faster than they are, so you give yourself a little space and boom, you screw up.

    Will not pay much attention to that last message from MyFitnessPal (yeah, "pal", what a pal you turned out to be, you bastard!) from now on I will just fill in my data, go back to eating like a rabbit again, lots of veggies, small portions, lost of exercises, less sodium, less sugar (I'm sweet enough) and see what happens in five weeks.

    You can see in the 90 days graph how I switched from eating like a rabbit (with big, beautiful weight loss tendencies) to eating "normal", which made me lose a less weight in the exact amount of time.

    *shakes fists*

    MY FITNESS PAAAAAALLL!

    FIIIIITTTTBIIIIT!



    Good luck with your week everyone!
    Last edited by fatandnotproud; 06-28-2016 at 02:05 AM.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

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  9. #99
    Powered by Reese's Puffs anandagirl's Avatar
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    anandagirl is offline
    Don't be so hard on yourself. I don't think you need to drop that low by any means, but maybe some middle ground, around 1700-1800 a day? That's what I'm doing and I'm losing (although not fast, but I'm a girl at a lower weight). Sometimes water does crazy stuff too.
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  10. #100
    Registered User fatandnotproud's Avatar
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    Yeah I'm beating myself too much over nothing amanda. I need to stay positive about all this. You killing it over fitbit girl!

    I'm on Nike+ now, bought that new cellphone. Went for a run yesterday, did pretty damn good. My feet are killing me. Need to get some proper snickers or I'm going to tore something down there. Did 11k steps under an hour 40 minutes, pace: 11 min per km, which is brisk walk and a couple of minutes running, but still... better out there than on sitting on my desk.

    I became highly motivated afterwards, got a ton of **** done. Today...today is CHEST day, so I'm going to come back with an update later.
    Today was 8km walk too, but went to do some errands so it doesn't counts.

    Hope all of you can have a wonderful week!
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

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  11. #101
    Registered User Ladyeclectic's Avatar
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    You're doing really well!! I wouldn't go down to 1200 calories again; maybe stick with what Anandagirl said and do 1600-1800. There's no need to deprive yourself, and honestly a couple hundred calories 1) won't make a huge difference in weekly losses (400cal/day cut is only 2800 calories a week, not even a pound, but it's the difference between a good diet and misery I've found), and 2) will help you stay satiated and less likely to binge.

    But you're doing REALLY well, mega-congrats on the progress so far! In just under 5 months, you've lost 74lbs - that's 3.5lbs average per week. PHENOMENAL job, something to be very proud of!!!! Don't let a plateau in the scale kick you off course: this is for the long haul, and you totally got this.
    Starting weight: 305lbs - April 23, 2016 (highest was 311lbs)
    Current weight: 276.2
    -------------
    Goals: hit 220 by holidays, maintain; hit 180 then start a slow/lean bulk; finally cut down to ~150
    Non-scale goals: Take my mother out wedding dress shopping next spring because she wasn't there when I got mine.
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  12. #102
    Registered User rbtsmith410's Avatar
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    I don't always believe what MFP says, I just use the damn app to count calories and macros, the rest of it just lies! lol
    My Fat loss log: http://forum.bodybuilding.com/showthread.php?t=171561753


    Starting weight: 286.4lbs (2/20/17)
    Current Weight: ???? (2/27/17)
    Total Weight lost: ????
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  13. #103
    Registered User fatandnotproud's Avatar
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    Thanks Ladyeclectic! I am doing my best, though I still feel its not enough. I am not going to go down to 1400 every day though, some day I might go 1600, like you say, just to stay on track and not starve myself to dead (wouldn't that be cool?)

    Robert, my man, I just learned to not trust what MFP says either. They DO lie! You are doing great progress btw man! Lost a lot of weight! You are even thiner than me! (huge respects!)

    CHEST DAY / YESTERDAY, DELAYED ENTRY
    Total weight for the dumbbells, 33pounds both combined. 22pounds combined for warmup.
    Okay, here goes the entire chest workout.



    I would like to notice something, if I may.

    The possible injury situation



    I was doing my last set for the fly and all of the sudden I feel how my left pectoral complains. A lot. The pain went under my arm too and into my bicep. I felt, literally, the whole muscle telling me to drop the weight and hug a pillow. I pushed myself through the last set but couldn't finish, so I let the weight go down slowly, got up and felt my left pectoral muscle. It was still there. Took my clothes off and saw there was nothing wrong with me other than my arm was pumping iron.

    Always wanted to use that phrase. Now I had. How do I feel about it? I feel great, it is an awesome phrase to use in a sentence.

    So I realized I might have broken something there and I went into doing other exercises, shrugs and lateral rises. Everything fine there.

    Now is next day. I still feel sore, but there is no blood underneath the skin or anything. The pain stretches into my shoulder. My job as a writer doesn't helps either. So what do I do? I rest, that's what. Next week, arms again, then chest on Thursday. Currently shopping for shoes so I can run properly (well, more like walk). I hope I didn't screwed anything on my pec, but if I did... well, let's just say it will slow things a bit.

    Weight update
    As you can note from my signature I lost another couple of pounds. I am, officially, at 130kg (286 pounds). Next step, 120kg (264 pounds)

    Well, off to buy those damn shoes! A million thanks everyone for the support!
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    Last edited by fatandnotproud; 07-01-2016 at 02:55 PM.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

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  14. #104
    ***Keto4life*** cherrygarcia80's Avatar
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    Great job on getting to 286! 77lbs lost is a great achievement and at times when you're feeling low just look back to where you started from and appreciate all that hard work you've put in!

    Don't be so hard on yourself about the slowed down weightloss due to eating extra cals from mfp/fitbit, at least you didn't gain and at least you now know what your true maintenance is (as opposed to what the calculators give etc). I remember when I first started logging in mfp, I would also log my workouts and as mfp would tell me, I would *reward* myself with the extra additional 1000cals for walking for an hour tsk tsk, I also learned the hard way and was so so mad to find out that nope I should just have stuck through my deficit all along. I think it's that learning curve that we all have to go through, but we come out of it learning something new about our bodies.

    But don't look at the past, you now know so just keep on the path you've been on and the weight will continue to drop nicely as it has been.

    Also sorry to hear about all the injuries (aches/pains), hope they all heal up soon so that you can get back to running.
    =================
    Total weight lost: 152 lbs
    =================

    Starting weight: 378.1 lbs
    Current weight: 225.8 lbs

    ******* 3 years and 3 months on keto so far - keto4life!!! ***************

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  15. #105
    Registered User fatandnotproud's Avatar
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    fatandnotproud is offline
    Originally Posted by cherrygarcia80 View Post
    Great job on getting to 286! 77lbs lost is a great achievement and at times when you're feeling low just look back to where you started from and appreciate all that hard work you've put in!

    Don't be so hard on yourself about the slowed down weightloss due to eating extra cals from mfp/fitbit, at least you didn't gain and at least you now know what your true maintenance is (as opposed to what the calculators give etc).
    Thanks for the advices Cherry! Yes, I should have stuck to my deficit as well, now I learned better since...


    UPDATE
    BEFORE: 165kg (363lbs)
    NOW: 129kg (284lbs)


    I am officially into the 120's kg range (280lbs range). It won't be long until I go down to 125 and then 120kg (sorry dudes, can't fight the metric system, it is virtually used everywhere in the planet. Deal with it).

    Saturday
    Excellent run. I soaked myself into rain, no idea if I logged it but I'm logging int now. Yesterday was run time and I was planning on doing a bike session, but life got in the way and I made excuses, hundreds of them. Ended up quitting exercise for the day. I ate under my calorie deficit though, so yesterday was win.

    TODAY WAS CHEST DAY
    Once again I fought fear and won. My chest was okay. Got tight pretty fast and I could feel my pecs. Its a damn shame my weights are so light and that I am on cut, but I can see how a bit tiny of my muscles are working there. If I didn't had so much manboobs, I would be seeing a small progress on my chest. Screw it, will do it anyway. This was my workout.



    New Update
    I bought a pair of Nike shoes last night (air max) so I can run properly. Also bought a hair cutter, because my sanity was going low from not trimming my hair the way I like it. I am against the idea of another man running his fingers through my hair unless its my grandfather or a very, very old doctor smoking a Winston 1948 oak pipe, so I like to do my own hair the way I like it. It should be arriving in short.

    The smartphone was a success, not only I'm starting to do a lot more with it in terms of fitness (Nike+ app is just great) but I am also starting to look into yelp and other small apps that keep life interesting outside work.

    Tomorrow will be bike HIIT at home, cause my shoes get here like in a week or so. Then I will be able to run! I will keep eating, will keep burning calories and will try to get a new weights.

    To my future self: get more weights

    Alright people! Happy week!
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    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

    Inspired by: Cherry Garcia - http://forum.bodybuilding.com/showthread.php?t=166528931
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  16. #106
    Registered User rbtsmith410's Avatar
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    Hell yeah man! keep kicking ass! Sexy goal will be around the corner in no time!
    My Fat loss log: http://forum.bodybuilding.com/showthread.php?t=171561753


    Starting weight: 286.4lbs (2/20/17)
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  17. #107
    Powered by Reese's Puffs anandagirl's Avatar
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    You're doing awesome! I love my smartphone - use it for so many fitness related things
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  18. #108
    Registered User fatandnotproud's Avatar
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    Had a bad, bad weekend. I just had to ruin it, didn't I?. Got carried away on Friday. Was having too much fun. Didn't ate TOO MUCH above my deficit, but I def was not under it, despite what MyFitnessPal says. I'm really sure I went above it by 500/700 mark, if not 1000 calories. Hope they go into my muscles.

    It is pretty easy to explain really. My mother made some delicatessen meals because it is holiday over here and had us over. I found my kryptonite and like Superman, it comes right from my home planet.

    I tries to keep things tight, though. I might have gone just a bit over my deficit. I will go to eat like a bird again tomorrow. Was def less than it was last time and I still lost weight, so I'm not worried. I might have gained a pound, perhaps. I will get rid of it quick.

    My problem is, I'm not losing as much as I want to lose, as fast as I want to lose it. I began to... stall, somehow. It is the way I'm eating, for sure and I exercise less, to be honest. Beyond weights I've been becoming sloppy on my training days.

    I'm making excuses again. One day is pain. The next day is a holiday so I eat too much. The next day is a "well, I won't starve either, I'm losing weight, am I?" and so for.

    Done making excuses. It was a slow down. Since right now, I'm taking over again. Was on autopilot. This plane doesn't flies on autopilot very well. I need to be steering the freaking wheel or we are all going down.

    Message to me:
    You ugly lazy son of a bitch. No more delicious food. Workouts are the last workout of my life, so give it everything. Finish stronger or die on that bench. Break your arms. Splinter your legs and back in half. Do what you have to, but give it everything. When you run, the devil is chasing you, with his **** on his hand. He wants you. So you better escape and escape fast. You are Flash, there is a bomb on your ankle, you slow down, your legs go. Run. Push those weights. Don't quit. Food is for skinny people. You are obese. Obese people drink water. Drink water. Eat more protein, push yourself harder. Don't be a quitter.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

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  19. #109
    Powered by Reese's Puffs anandagirl's Avatar
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    Originally Posted by fatandnotproud View Post
    Message to me:
    You ugly lazy son of a bitch. No more delicious food.Workouts are the last workout of my life, so give it everything. Finish stronger or die on that bench. Break your arms. Splinter your legs and back in half. Do what you have to, but give it everything. When you run, the devil is chasing you, with his **** on his hand. He wants you. So you better escape and escape fast. You are Flash, there is a bomb on your ankle, you slow down, your legs go. Run. Push those weights. Don't quit. Food is for skinny people. You are obese. Obese people drink water. Drink water. Eat more protein, push yourself harder. Don't be a quitter.
    I can get on board with everything, except the first two sentences. You shouldn't be so hard on yourself, and you should absolutely learn to eat delicious food in moderation. Have you looked at IIFYM? It helps you fit things you crave into your diet so you lose weight and don't go crazy. I read an article not too long ago that said the people who are the most successful with weight loss over time are those who are losing weight in a lifestyle that they believe they can do consistently the rest of their lives. if you're depriving yourself, you may be setting yourself up for failure.
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  20. #110
    Registered User fatandnotproud's Avatar
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    Very true amanda. I was being too hard on myself, turns out. I was having eating delicious stuff but barely moved the needle on my digital scale. I still weight 129kg!

    I STILL WEIGHT 129KG

    I have to learn how to lighten up a little. Indeed, the goal is to eat right, not less or healthy, but to eat what's right for the body and still have delicious meals. Sometimes I forget where I started and where I'm going.

    Also, took some measurements. I lost a lot of weight in this couple of months.



    You can clearly see how much belly went away by looking at this:


    Also, my back improved quite a bit (especially on the upper part)


    About Yesterday's overeating
    Turns out it wasn't that bad. I got a kick in the head on my workout today: I pulled and pushed harder than ever before. Maybe I needed the food after all.


    Let me tell you, this workout was amazing. It was beast mode all the way through the last rep. I pushed myself like never before, not because I ate too much over the weekend but because I had the strength, somehow. I remember doing chest last week, couldn't be more unhappy about the performance. Was sloppy, at best. This was different. This felt like 100000 times better. Stronger. Faster.

    Many thanks
    That. Many thanks to Amanda, to Cherry, to Robert and everyone else following this thread. I'm getting there. Day by day. Little by little. With you.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

    Inspired by: Cherry Garcia - http://forum.bodybuilding.com/showthread.php?t=166528931
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  21. #111
    ***Keto4life*** cherrygarcia80's Avatar
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    Those are some great progress pics, there's so much visible loss in the waist circumference! I agree with anandagirl, you are too hard on yourself! We all mess up but as long as we get up and keep going (which you did) then that's what matters. Your progress shows so much hard work and dedication, you need to appreciate all that you have done and let that be your fuel to keep going.

    I know them feels about the weightloss slowing down, I struggle with that too, but slow weightloss is better than no weightloss (or even worse a gain!), so just hang in there you're doing great!
    =================
    Total weight lost: 152 lbs
    =================

    Starting weight: 378.1 lbs
    Current weight: 225.8 lbs

    ******* 3 years and 3 months on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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  22. #112
    Powered by Reese's Puffs anandagirl's Avatar
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    Amazing progress!!!! See, you're doing great!
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  23. #113
    Registered User fatandnotproud's Avatar
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    Originally Posted by anandagirl View Post
    Amazing progress!!!! See, you're doing great!
    Thanks Amanda!

    Update
    Screwed up with the diet again. I finally know what happened.

    Last week: 129.1 kg
    Today (Friday) 129.9 kg

    What happened was this: I ate too damn much. I got all happy because I lost weight and I quit taking care of myself, I overate at least three days in a row. Wasn't much, like you can see, but it was enough to get me close to 130kg again. I did ZERO cardio other than yesterday and the day before, when I realized that I have slacked too much over the weekend.

    My shoes have no arrived yet, so I'm not going for my morning runs, which gives me an impressive lack of energy during the day which I try to compensate by eating more somehow. It isn't a lot, just a small bit here and there, but I'm giving in on my carving, little by little, and it isn't good.

    SO, what I am going to do is the following.

    I'm replacing the running for a 30 minutes HIIT workout with my bike, like I did Yesterday. It was 30 minutes and I burned a lot of fat and I will continue burning fat for the next 24 hours. I am adding that on top of my weight workout, EVERY DAY. Not just on the days off, but every single fu*** day.

    I'm going to beat this. I'm not dying fat. Neither are you. If anything, this helped me to realize what was wrong and what I need to be careful about. It only costed me a couple of grams, not even a kg. I will take it as an experiment, because it also provide me with some more strength and energy to do my workouts this week, but the experiment is done and I'm back to the trenches.

    I'm posting some more data here:

    WORKOUT PLAN

    MONDAYS
    # GLORIOUS CHEST DAY
    Progressive (from low weight / high reps, to high weight, low reps. First 3 sets are always with low weight). I only got dumbbells so that's what I do.

    Bench press: 20x3, 20x4, 18x1, 16x1, 15x1, 8x1
    Flat Fly: 20x3, 20x4, 18x1, 15x1, 8x1

    High weight to low weight now
    Incline Bench press: 20x3, 18x1, 15x1, 8x1
    Incline Fly: 20x3, 18x1, 15x1, 8x1

    Finishing with 20 minutes HIIT training


    TUESDAYS
    # CARDIO DAY
    Hight Intensity Intervals with the stationary bike: 30 minutes workout


    WEDNESDAYS
    # TITANIC ARMS
    Progressive (from low weight / high reps, to high weight, low reps. First 3 sets are always with low weight). I only got dumbbells so that's what I do.

    Bicep Curls: 20x3, 20x4, 18x1, 16x1, 15x1, 8x1
    Overhead Press: 20x3, 20x4, 18x1, 16x1, 15x1, 8x1, 20x3 (double the weight of the highest on this last set)
    Skull Crushers: 20x3, 20x4, 18x1, 8x1

    Finishing with a 20 minutes HIIT training


    THURSDAY
    # CARDIO EXTRAVAGANZA
    Hight Intensity Intervals with the stationary bike: 45 minutes workout


    FRIDAY
    # BACK DAY / LEG DAY
    Progressive (from low weight / high reps, to high weight, low reps. First 3 sets are always with low weight). I only got dumbbells so that's what I do.

    Calf rises: 4x20
    Shoulder Shrugs: 20x3, 20x4
    Bent Over Rows: 20x3, 20x4, 18x1, 15x1, 8x1
    Lateral Rises: 20x1, 20x4, 18x1, 8x1
    Squats: 30x1
    Farmer Walks: Full weight 8 living room laps (40meters or so), rest for 90 secs. 3 sets. Use dumbbells and water bottles.


    SATURDAY
    # DEMONIC SUMMONING NIGHT
    Hight Intensity Intervals with the stationary bike: 30 minutes workout.


    SUNDAY
    # REST DAY
    No lifts should be performed this day, other than the holy fork.

    ----------------

    This will be my workout for the next couple of weeks. When my shoes arrive, my running shoes that is, I will be able to replace those cardio sessions for jogs, which makes me incredible happy.

    My diet is a whole different story. I've been neglecting my macros for my calorie intake, which is no good.

    These are all for the last 90 days


    --

    --

    --



    -----
    I have to make adjustments to my diet. I need to start hitting my daily protein goal and also my sugar and fat goals, not just my calorie intake. My macros are as important as staying under calorie deficit now that I lost a lot of weight. Before I could get away with it, because I was a pig, now I am a bit less fat so my progress slowed down because me not reaching my macros.

    I'm having fun with all this though, believe it or not. I can't weight for my shoes, I love to do workouts and I love to watch what I eat. The only thing that brings me down a little is seeing that weight go up on the scale, but that might also mean muscles gained (not really, but let me lie to me for a minute there).
    Attached Images
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

    Inspired by: Cherry Garcia - http://forum.bodybuilding.com/showthread.php?t=166528931
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  24. #114
    Registered User fatandnotproud's Avatar
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    Sorry, wanted to also post my Wednesday workout.

    This is what happened on Wednesday. It was awesome.

    Attached Images
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

    Inspired by: Cherry Garcia - http://forum.bodybuilding.com/showthread.php?t=166528931
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  25. #115
    Powered by Reese's Puffs anandagirl's Avatar
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    You have analyzed and now have a plan - be proud of yourself! Also, overeating a little might actually have caused a little water retention so don't be too discouraged with a small gain. You're still good!
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  26. #116
    Registered User fatandnotproud's Avatar
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    Thanks Amanda! ;-D I'm proud of myself alright, especially today!

    NEW WEIGHT: 127 KG (279 lbs)

    THERES A PARTY ABOARD!


    Turns out it was either water retention plus the exercise I went through after seeing that scale go up. The combination of good diet over the course of the past week, plus my return to cardio exercise burned out pretty much anything I gained plus a few more pounds.

    I'm also reviewing my workout plan. The one I posted before (just two days ago) is wrong. Completely and utterly wrong. My new workout plan is the following (from http://www.aworkoutroutine.com/the-b...rkout-routine/).

    UPDATED WORKOUT PLAN

    Week 1
    • Monday: Workout A
    • Tuesday: off
    • Wednesday: Workout B
    • Thursday: off
    • Friday: Workout A
    • Saturday: off
    • Sunday: off

    Week 2
    • Monday: Workout B
    • Tuesday: off
    • Wednesday: Workout A
    • Thursday: off
    • Friday: Workout B
    • Saturday: off
    • Sunday: off


    Now for the workouts:

    Workout A
    • Squats
      3 sets of 8-10 reps.
      2 minutes rest between sets.
    • Bench Press
      3 sets of 8-10 reps.
      2 minutes rest between sets.
    • Rows
      3 sets of 8-10 reps.
      2 minutes rest between sets.
    • Triceps Press Downs
      1 set of 10-12 reps.
    • Calf Raises
      1-2 sets of 10-12 reps.
      1 minute rest between sets.

    Workout B
    • Deadlifts
      3 sets of 6-8 reps.
      2 minutes rest between sets.
    • Pull-Ups (or Lat Pull-Downs)
      3 sets of 8-10 reps.
      2 minutes rest between sets.
    • Overhead Shoulder Press
      3 sets of 8-10 reps.
      2 minutes rest between sets.
    • Biceps Curls
      1 set of 10-12 reps.
    • Abs
      1-2 sets of 10-12 reps.
      1 minute rest between sets.

    My focus will be in getting some more weights (right now I'm lifting too light) and increase the frequency of my workouts, so I'm not doing 2 hours of workouts per day but just one hour (perhaps, maybe less) and three times a week. Full body workout. Can't do pull-ups yet, but I will be doing assisted ones or something like that. No idea how I'm going to solve that mystery, but it ain't so big of a deal once I get everything else right.

    Thanks everyone for your support!
    Last edited by fatandnotproud; 07-18-2016 at 05:46 PM.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

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  27. #117
    Powered by Reese's Puffs anandagirl's Avatar
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    Plans look good!!!! Congratulations on your new low weight!!!!
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  28. #118
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    fatandnotproud is offline
    Thanks Amanda!

    Finished today's workout. Monday workout went as expected but I had to add a bit more reps because mine are too light yet. Wish I could fix that faster, but I won't be able to order new ones next week.


    So, here's my Wed workout.


    Now, I had to increase the amount of reps (instead of 8-10 I went 16-20) and since I can't do a pull up yet, I skipped that part, but I did got around the deadlifts by adding water bottles to my weights (for now). I doubled the weight. I doubled the fun. Redneck style.

    Yesterday I went 30 minutes HIIT workout on the stationary bike. Almost had a heart attack.

    Note to my future self: don't go to the light.

    This week my shoes arrive. Finally. Realized I could have payed 10 bucks for an express shipment (24 hours) but instead I opted for the free option. Doh.

    I feel leaner, I feel faster, I feel lighter, I feel good. I was about 13 the last time I was around this weight.

    I got old. Pour me another glass and let's play some jazz while we think about that one for a bit.

    Until tomorrow!
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    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

    Inspired by: Cherry Garcia - http://forum.bodybuilding.com/showthread.php?t=166528931
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  29. #119
    Registered User fatandnotproud's Avatar
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    fatandnotproud is offline
    Update:

    My damn shoes haven't arrived, so no run. I did some HIIT routine last week, 30 mins, pretty solid, until Thursday.

    I screwed up my back changing a lightbulb that was way out of my reach. I should have used a ladder. I haven't lifted or done any kind of exercise since Thursday night. I still have some more paint to go through this week. Under deficit, eating well.

    What the hell. Life keeps getting in the way.

    Expected.
    [ Starting Weight: 165 KG ]--[ Current Weight: 117 KG ]--[ GOAL: Sexy ]

    Inspired by: Cherry Garcia - http://forum.bodybuilding.com/showthread.php?t=166528931
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  30. #120
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    EjnarKolinkar is offline
    [QUOTE=fatandnotproud;1453365763
    My focus will be in getting some more weights (right now I'm lifting too light) and increase the frequency of my workouts/QUOTE]

    Yep, one thing I have never regretted was any of my craigslist weight purchases. And if you move on to other gear you can always get the $$ back out. Smart to invest in yourself with some more basic equipment, good idea.

    So much can really be done with just a barbell when it comes down to it. Solid work getting to the 270's.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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