i-CRAF 2017 - 40 lbs down by April

[Gen1GT]

Hi everyone. This is my umpteenth log, and one of many using i-CRAF (intermittent calorie restriction and fasting). Essentially, I will eat 1600 cal/day (180g protein, 55g fat and 98g carbs) from Monday-Friday, not eating until lunch. And then on the weekends, I eat 3000 cal/day (200g protein, 80g fat and 370g carbs). It averages 2000 cal/day over the week.

The idea with the high-carb weekend is for leptin control. Leptin is the hormone released by your fat cells to tell your brain "you're fat, stop eating because you're not starving." Most people obese persons are leptin resistant, which is why you can be 300 lbs, eat a 1500 calorie meal and still feel starving. Leptin production is a combination of total body fat and length of time in a caloric deficit; your fat cells will produce less and less leptin if they're not being stuff with more lipids. This means if you're obese and leptin resistant already, just the act of losing weight compounds the effect by little leptin production. This is why so few obese individuals can lose weight and keep it off.

Also, I'm getting back to working out 4-days per week. Throughout the summer and fall, I was experiencing debilitating sciatica, and couldn't work out. Now that I'm healthy again, and the holidays are over, I'll get back at it. With a goal of 40 lbs down by April, I need to lose 13 lbs/month. I tipped the scales at 281.2 lbs today. Although I was 271.4 lbs before Christmas, I'm certain I can lose 5lbs of water weight this week alone.


Jan 9 - 281.2 lbs


Also, here is a shot of the spreadsheet I'm using to track intake. This is today's actual diary. I've used this before, and it worked, so I'll get back at it. I want to be just as strict with my diet as I was when I started in 2014. I'll post a new "before" photo tomorrow. I'm obviously not as slim as I was in 2015 in the "after" photos on my Bodyspace, but obviously much better off than my before photos. LOL

Anyway, sub in and join the fun!

[kureransu]

Hi Gen, long time no talk. First off, good luck! Second, is there any particular reason you set a (often high) weight loss goal? If it works for you, that great. I can't remember your past threads, but i just wouldn't want you getting down if you didn't lose the 40. I guess i would think making a simple 3-4 month log would better keep you going and generate more of a lifestyle approach of things and not so much a goal driven approach.

I do know being goal driven works for plenty, especially those competitive with themselves, so i apologize if I've overstepped. I don't expect you to fail, but i would hate for you to get discouraged if you didn't make the 40.

[Gen1GT]

Hi Gen, long time no talk. First off, good luck! Second, is there any particular reason you set a (often high) weight loss goal? If it works for you, that great. I can't remember your past threads, but i just wouldn't want you getting down if you didn't lose the 40. I guess i would think making a simple 3-4 month log would better keep you going and generate more of a lifestyle approach of things and not so much a goal driven approach.

I do know being goal driven works for plenty, especially those competitive with themselves, so i apologize if I've overstepped. I don't expect you to fail, but i would hate for you to get discouraged if you didn't make the 40.

Hey Kurer! Good to see you in here.

I've set big goals and beat them or come close. I've also set goals and failed. I know you just prefer a solid lifestyle change, which is what I've done in the past 2.5 years. I was 305 lbs this past June, and I lost 25 lbs (without working out) just by eating healthful food, and the occasional cheat day. I know I could lose 30-40 lbs/year continuing down that road, but I'm the kind of guy who can really focus and get a job done when I want to. Why not kick start the year with 40 lbs of weight loss? If it hit 30 lbs, then I'm fine with that, too.

The lowest I've weighed as an adult is 243 lbs. If I'm successful, I'll achieve that weight in a few months, or at least get back to the 259 I hit briefly in the fall of 2015, in a short period.

[YellowViper]

Gen1 gt mustang??? Had to ask. I'm doing a very similar cut as you. In to see results man!!

[Gen1GT]

Gen1 gt mustang??? Had to ask. I'm doing a very similar cut as you. In to see results man!!

Actually, a 1993 Mazda Protege GT. Only sold in Canada, and only 500 made to celebrate Mazda's 25th year in Canada.

[Gen1GT]

I'm having a great week. I've worked out twice, and nailed my nutrition nearly to the gram. I've only lost a pound, but sometimes water weight is funny like that.

To all my fellow fatties; do some research on gut microbes. There is a lot of science going into this topic, but it backs up what everyone already knows about a plant-based, varied diet.

Essentially, your gut microbe is an ecosystem of thousands of species, and depending on environmental and diet factors, can be various and numerous or limited in both number and species. The more species you have, the better. However, diets rich in processed food (sugar, flour, processed foods etc), are much too easy to digest in the upper digestive tract, leaving little nutrition for the lower intestine microbes. Your microbes actually emit neuro-transmitters that can tell you to eat more (or crave more) to satiate them.

Anyway, I eat 3-4 servings of fruit and veggies/day, but it was always the same things. Now, I've started to mix up the fruit and veggie rotation to improve my gut microbes.

[Gen1GT]

I had a fantastic first week, but then I ruined it on the weekend. I had too much fat on Saturday, and then the beer at peanuts at the Raptor's game yesterday packed on the water weight. I tipped in at 283 this morning, which is not good. I was giving Compy heck for slacking, and I put my food in my mouth. Anyway, here's is the week 1 result:

Jan 16, 2017 - 283 lbs (2275 cal/day previous week, 159g protein, 96g fat, 185g carbs average)

[Gen1GT]

I can hold a tonne of water weight. I've lost 8 lbs this week (275 already). However, because I eat high-carb weekends, the nature of my Mondays will be higher weight. However, I don't related weight with fat mass.

My nutrition has been good, but I've been hungry in the morning all week. I've eaten protein bars, so the intermittent fasting part of i-CRAF hasn't been successful. But still, my diet has been great overall. Also, I've been able to get to the gym three times this week, which is the most since before Christmas.

[NoCarbsNoSugar]

If the number on the scale bothers you that much, weigh yourself on Friday, before you go high-carb on the weekends. Just an idea.

[Gen1GT]

If the number on the scale bothers you that much, weigh yourself on Friday, before you go high-carb on the weekends. Just an idea.

The Monday weigh-in keeps me accountable for the weekend. That way when Saturday-Sunday rolls around, I won't binge with the mindset, "it's okay...I'll lose it by Friday."

[NoCarbsNoSugar]

ok
whatever works for you

[PeteDenmark]

Those weight fluctuation sucks. If things now where like 80's movies predicted, we would just be able to walk into some fancy machine, and it would analyze every single cell in your body, and tell us our exact body composition.
But alas - where still dependent on measuring tapes, scales and educated guesses .

But hey man - it's going the right way, if only a bit slower than you had hoped .

Keep up the good work.

[Gen1GT]

Speaking of weight fluctuations; 276.8 lbs this morning. This is the lowest I've weighed on a Monday weigh-in in a year. My calories were about the same as last week, but I had fewer carbs on the weekend (and no beer LOL).

Jan 16, 2017 - 283 lbs (2275 cal/day previous week, 159g protein, 96g fat, 185g carbs average)
Jan 23, 2017 - 276.8 lbs (2180 cal/day previous week, 174g protein, 70g fat, 196g carbs average)

I only fit in two workouts last week, so I need to ramp that up. I'm planning four workouts this week. Still, I'm 35 lbs away from my goal, so I better ramp this ish up!

[bbowsh54]

Speaking of weight fluctuations; 276.8 lbs this morning. This is the lowest I've weighed on a Monday weigh-in in a year. My calories were about the same as last week, but I had fewer carbs on the weekend (and no beer LOL).

Jan 16, 2017 - 283 lbs (2275 cal/day previous week, 159g protein, 96g fat, 185g carbs average)
Jan 23, 2017 - 276.8 lbs (2180 cal/day previous week, 174g protein, 70g fat, 196g carbs average)

I only fit in two workouts last week, so I need to ramp that up. I'm planning four workouts this week. Still, I'm 35 lbs away from my goal, so I better ramp this ish up!

Awesome job, man!!

Great work in here.

[bbowsh54]

Hope all is well, Gen1GT!

Happy Hump Day!

[Gen1GT]

Hi everyone! Sorry for slacking in this thread. I've got all the usual excuses, like a trip to Las Vegas, but I'm back and focused again to get this done.

I'm obviously not going to hit my 40 lb goal by April, but I'm refocusing to hit my new goal of 240 lbs by August 1st. I've lot 140 lbs, and kept it off for nearly two years. That's an accomplishment of its own. However, I need more than just living healthy and maintaining my weight. I have goals to hit, and 4 years ago I would have told you I'd be happy in the 280's, I'm not.

I tipped in at 286.8 lbs this morning. However, I know there is a lot of water weight I'm holding, so that will go down quickly. Also, I'm going to abandon the i-CRAF nutrition plan. I think it's good in principle, but I was most successful when I was doing 24/7 calorie restriction, so I'm going back to it. I'm aiming for 2000 cal/day, 190g protein, 70g fat and 150g carbs.

I'm also starting the Kris Gethin 12-week daily trainer today. I got good results from it the last time I tried it, so I'm hitting it again.

[Gen1GT]

I'm having a great week so far. I'm nailing my macros, and I've had two good workouts so far. I'm determined to make this next leap in weight loss!

[Gen1GT]

I had a near flawless week with diet. My only cheat was a finger lick worth of cupcake frosting. But then my girlfriend and I went away for the weekend. I ate pretty well, but I guess I didn't realize my fat intake until I did all my calculations. I went way over on fat, so I weigh the same as last week, at about 286.9. I'm pissed at myself, so I'm re-motivated to try harder.

I did work out three times last week, and I'm working out another three times this week.

Jan 16, 2017 - 283 lbs (2275 cal/day previous week, 159g protein, 96g fat, 185g carbs average)
Jan 23, 2017 - 276.8 lbs (2180 cal/day previous week, 174g protein, 70g fat, 196g carbs average)
March 27, 2017 - 286.9 lbs (2395 cal/day previous week, 192g protein, 108g fat, 188g carbs everage)

[bbowsh54]

I had a near flawless week with diet. My only cheat was a finger lick worth of cupcake frosting. But then my girlfriend and I went away for the weekend. I ate pretty well, but I guess I didn't realize my fat intake until I did all my calculations. I went way over on fat, so I weigh the same as last week, at about 286.9. I'm pissed at myself, so I'm re-motivated to try harder.

I did work out three times last week, and I'm working out another three times this week.

Jan 16, 2017 - 283 lbs (2275 cal/day previous week, 159g protein, 96g fat, 185g carbs average)
Jan 23, 2017 - 276.8 lbs (2180 cal/day previous week, 174g protein, 70g fat, 196g carbs average)
March 27, 2017 - 286.9 lbs (2395 cal/day previous week, 192g protein, 108g fat, 188g carbs everage)

I love the goals you are setting for yourself...

Best of luck, sir!

Happy training, and keep rocking that diet!

[Gen1GT]

Hi everyone. Sorry I haven't posted much, but things are going great. I started CrossFit two weeks ago, and since that day, I've upped my nutrition game. I'm hitting my macros and not cheating. Diet is so important for CrossFit, for recovery and to reduce inflammation/injury. Also, with all the ass-busting that goes on at CrossFit, I don't want to ruin the hard work with crap food.

I'm down to 278.9 lbs this morning. I've also created my "before" photos to show how I look before CrossFit. I'm not as thin as in my previous "after" photos from 2015, but I've maintained the 280 lb range for the past seven months, which is a win for anyone losing 140 lbs. Regardless, I'm ready for my next big push, and the pounds are dropping again!

[bbowsh54]

Hi everyone. Sorry I haven't posted much, but things are going great. I started CrossFit two weeks ago, and since that day, I've upped my nutrition game. I'm hitting my macros and not cheating. Diet is so important for CrossFit, for recovery and to reduce inflammation/injury. Also, with all the ass-busting that goes on at CrossFit, I don't want to ruin the hard work with crap food.

I'm down to 278.9 lbs this morning. I've also created my "before" photos to show how I look before CrossFit. I'm not as thin as in my previous "after" photos from 2015, but I've maintained the 280 lb range for the past seven months, which is a win for anyone losing 140 lbs. Regardless, I'm ready for my next big push, and the pounds are dropping again!

Awesome job, man!!

Hope the CrossFit is going well! Can't wait for an update!!

Hope all is well, brotha'!

[Gen1GT]

Everything is going well, Bowser. My diet has been tight, and I did Crossfit four times last week. I've dropped weight 4 Mondays in a row, and weekends can be the hardest to stay clean.

My knee pain has been brutal, but whatever, it's just pain.

I'm going to Vegas for EDC in June, so I've got two months to shed another 15-20 lbs and get swole for the tank tops! LOL

[Gen1GT]

My diet has been super tight, so I'm continuing my downward trend. I'm 1/2 lb away from my lowest weight since I gain 40 lbs after my initial weight loss. I'm at 277.2 lbs, which is the fifth month in a row of weight loss.

I'm on my fifth week of Crossfit, as well. I'm already starting to see some bodily changes, especially in the legs and shoulders. I've never done squats in my life, but now I'm doing them every night practically (in one form or another).

[Gen1GT]

Week 5 of CrossFit starts today (not including two weeks of intro classes). I'm always talking about how you can't lose a lot of weight without a good "why." If your "why" isn't strong enough, you won't succeed. I lost a bunch of weight over 2014-2015, but then gained back 40 lbs because I lost my "why." CrossFit kicks your ass so hard, that if your diet isn't tight, you will be destroyed by your workouts, and experience poor recovery, massive inflammation and injury. Since I started CrossFit six weeks ago, I'm diet has been flawless.

Anyway, I'm down to 272 lbs today, and still rolling. I'm hitting personal bests at the gym. These are all new movements for me (except deadlift), but I'm hampered by a bad knee, and having never squated in my life:

Clean & Jerk: 135 lbs
Deadlift: 245 lbs
Back Squat: 215 lbs
Front Squat: 135 lbs
Snatch: 110 lbs
Thruster: 120 lbs
Bench: 165 lbs (not a PB though, which was 240 lbs)

Also, I discovered I can do a handstand hold. I can do banded pullups, 42 lb kettlebell swings, and a bunch of other things I never thought possible because of my weight, crushed disc and sciatica. Whenever I get a new PB in the above exercises, I'll post it. Oh, and I run at least 3km + once a week, when I couldn't previously run 200 feet!

[bbowsh54]

Week 5 of CrossFit starts today (not including two weeks of intro classes). I'm always talking about how you can't lose a lot of weight without a good "why." If your "why" isn't strong enough, you won't succeed. I lost a bunch of weight over 2014-2015, but then gained back 40 lbs because I lost my "why." CrossFit kicks your ass so hard, that if your diet isn't tight, you will be destroyed by your workouts, and experience poor recovery, massive inflammation and injury. Since I started CrossFit six weeks ago, I'm diet has been flawless.

Anyway, I'm down to 272 lbs today, and still rolling. I'm hitting personal bests at the gym. These are all new movements for me (except deadlift), but I'm hampered by a bad knee, and having never squated in my life:

Clean & Jerk: 135 lbs
Deadlift: 245 lbs
Back Squat: 215 lbs
Front Squat: 135 lbs
Snatch: 110 lbs
Thruster: 120 lbs
Bench: 165 lbs (not a PB though, which was 240 lbs)

Also, I discovered I can do a handstand hold. I can do banded pullups, 42 lb kettlebell swings, and a bunch of other things I never thought possible because of my weight, crushed disc and sciatica. Whenever I get a new PB in the above exercises, I'll post it. Oh, and I run at least 3km + once a week, when I couldn't previously run 200 feet!

Great work, brotha'!!!

Have an amazing time at EDC in Vegas this June.....!! Hope the knee is feeling better

[bbowsh54]

Hope all is well, sir!

Happy training!

[Gen1GT]

Hope all is well, sir!

Happy training!

Hey Bowser, thanks for checking in.

Yesterday was my first day back at Crossfit since Vegas. It was brutal adjusting to the sleep routine.

Now my goal is to hit 260 lbs by August!

[Gen1GT]

Hey everyone. Sorry for my infrequent posts. Things are steady, but not extraordinary. Vegas was a set back (as it must always be LOL), but I'm back in track. I tipped in at 271.3 this morning.

I had a busy week, so only got to the gym three times last week (although three Crossfit workouts is like doing six regular workouts). However, I've got a week where I can do five workouts. I should be able to crack the 260's this week. I've got three weeks to hit my goal of 260.

Diet-wise, I know what to eat, but sometimes give more freedoms than I should. We eat out on weekends, and I sometimes have apps and dessert. No excuses, just reality.

Anyway, none of that this month. I'm doin it!

[Gen1GT]

So I didn't hit the 260 I wanted to be at for August, but I nearly died trying. I did Crossfit five times last week, one of which was a Hero WOD. :s

I'm down to 266 lbs, and looking leaner. It sucks Photobucket had to pull all my photos. My diet has been amazing, so I'm surprised I'm only at 266; unless I'm putting on more muscle than I think. Still, I've lost 20 lbs since Crossfit, so I'm happy about that. I feel like breaking 260 lbs is a barrier like when I was just above 300 lbs for five weeks. LOL

Anyway, I'm still at it! I've attached my Crossfit before/after photos. They don't look as dramatic as it seems when I look in the mirror, but still noticeable.

[NoCarbsNoSugar]

Hi Gen,

Happy with it or not, that is good progress right there.
Six lbs over your goal is not much to gripe about
Great job!