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  1. #1
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    Encore Fat Loss Log

    I’ve done it before and I can do it again.

    I am not nearly as fat as I was when I first started losing weight a few years back, but because of spending too much time experimenting with different nutritional approaches, and also because of my own carelessness, I have become … well … quite plump, and I don’t like it.

    I shan’t share my current weight – that information shall remain classified for now . I’ll just say that my pants size went from 32 to a shameful 44. Oh, wretched man that I am!

    I shall start with a 36-hour fast (water & coffee only). The purpose for this is twofold: first, I like the feeling of an empty tummy occasionally, and second, I want to begin by setting a tone for self-discipline. My last meal was last night at 11PM: I had 2 cups of fresh blueberries. My next meal will be tomorrow morning at 11AM.

    Moving forward, I will follow the same protocol I followed before with great success.

    It looks something like this:
    • strict calorie counting Mon–Sat (~20% caloric deficit)
    • ~50g Carbs daily*
    • intuitive eating on Sunday
    • 3-4 workouts each week

    * before some of you get all worked up over my low Carb count … this is simply a personal choice. I am fully aware that we lose weight when we create a caloric deficit, regardless of our Carb/Sugar intake. However, I seem to do very well with a lower Carb percentage as meals that are higher in Fat & Protein seem to keep me more satiated for longer periods of time. My best example is a Jelly Donut at 385 calories vs. a large plate of grilled chicken with steamed vegetables, also at 385 calories … the second option will keep me full for a few good hours while the first will have me stretch my hand out into the box for another …

    Not doing Keto at all. Nothing against Keto. It’s just not my thing. I enjoy a good meal high in Fat AND Protein.

    My workouts are a combination of weights and Cardio. I never stopped working out, but I did allow my nutrition to go all ghetto, which goes to prove that you cannot really out-train a bad nutrition plan … I recently cancelled my gym membership, so I am limited to workouts at home and in the outdoors. At home, I am doing bodyweight sessions (push-ups, etc.), some resistance band work, as well as some Cardio (elliptical), and in the outdoors I am doing long walks and some bike rides. I use a FitBit Surge daily to monitor my calorie expenditure.

    That’s it for now.
    Ready – Set – Go!
    Where’s my coffee mug?
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  2. #2
    Trying Hard StrivenMike's Avatar
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    Of course I'm in on this.
    I'd wish you luck but I don't think you need it.
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  3. #3
    happy NoCarbsNoSugar's Avatar
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    Originally Posted by StrivenMike View Post
    Of course I'm in on this.
    I'd wish you luck but I don't think you need it.
    Thanks, Steve.
    Welcome to my log and thanks for the follow. I am following your log as well.

    You are right. I don’t need luck. What I need is discipline and persistence.

    Good day.
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  4. #4
    happy NoCarbsNoSugar's Avatar
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    Monday, July 29 - Day #1

    Food

    36-hour fast

    Exercise
    None

    FitBit Stats
    7,529 Steps • 3 Floors • 2,908 Calories

    Supplements
    XTend BCAA Energy: 1 scoop

    Comments
    Here goes nothin'

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  5. #5
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    Ended my 36-hour fast this morning with this delicious protein shake.
    This was thick, hearty, and very tasty!

    • 1 scoop of Magnum Quattro Fruity Hoops
    • 1 cup skim milk
    • 2 ice cubes
    • mix in NutriBullet for 20 seconds

    C:227 F:1.5g Cbs:28.5g Sg:23g P:39g

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  6. #6
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    Tuesday, July 30 - Day #2

    Food

    Blueberries • Skim Milk
    Yogurt • Tuna Can • Kirkland Meaballs
    Large Grilled Chicken Breast Salad



    Exercise
    None

    FitBit Stats
    8,222 Steps • 2 Floors • 3,380 Calories

    Supplements
    XTend BCAA Energy: 1 scoop
    Magnum Quattro Fruity Hoops: 1 scoop

    Comments
    I bought our son a new car today

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  7. #7
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    A very pleasant surprise from Cellucor today.
    Very much looking forward to giving this a try, especially since I did not use a preworkout in 3-4 weeks.

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  8. #8
    happy NoCarbsNoSugar's Avatar
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    Wednesday, July 31 - Day #3

    Food

    Blueberries • Skim Milk • Cottage Cheese
    Medley Salad • Grilled Chicken • Fried Eggs

    Exercise
    Arms Session w/Resistance Bands
    *** 40 minutes ***
    4lbs X30 X2
    6lbs X30 X2
    12lbs X20 X2
    20lbs X15 X2

    FitBit Stats
    8,062 Steps • 4 Floors • 3,181 Calories

    Supplements
    XTend BCAA Energy: 1 scoop
    Magnum Quattro Fruity Hoops: 1 scoop
    Cellucor Extreme: 1 scoop

    Comments
    Watched "Bloodsport" tonight

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  9. #9
    happy NoCarbsNoSugar's Avatar
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    Ran out of protein powder this morning.
    Luckily, I ordered this yesterday.
    It just arrived on my doorstep.

    Haven't tried a protein from ON yet.
    Not that I can remember.
    Looking forward to trying this Blueberry Muffin flavor.

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  10. #10
    happy NoCarbsNoSugar's Avatar
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    Thursday, August 1 - Day #4

    Food

    Blueberries • Skim Milk • Cottage Cheese
    Grilled Chicken • Salami • Fried Eggs
    Salad: Lettuce, Tomato, Dressing

    Exercise
    None

    FitBit Stats
    7,289 Steps • 6 Floors • 2,787 Calories

    Supplements
    XTend BCAA Energy: 1 scoop
    Magnum Quattro Fruity Hoops: 1 scoop

    Comments
    Slow day but feeling great
    Will try to get a workout in tomorrow

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  11. #11
    happy NoCarbsNoSugar's Avatar
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    Started my morning with a fasted Shoulders workout.
    I used resistance bands and my sets looked like this...

    *** Tri-Sets ***
    Lateral Raise • Military • Shrug
    4lbs X30 X2
    6lbs X20 X2
    12lbs X15 X2
    20lbs X12 X2
    25lbs X10 X2

    It took me 42 minutes to complete the workout.
    Second time I used the Cellucor C4 Extreme.
    I like it. I like it for sure.
    My shoulders are toast this morning.




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  12. #12
    Registered User JohnButz's Avatar
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    In on this! I have enjoyed your logging for years. Great content, great pics, transparency, and always a great effort!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  13. #13
    happy NoCarbsNoSugar's Avatar
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    Originally Posted by JohnButz View Post
    In on this! I have enjoyed your logging for years. Great content, great pics, transparency, and always a great effort!
    Thank you so much, John!
    Welcome to my log.
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  14. #14
    happy NoCarbsNoSugar's Avatar
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    Friday, August 2 - Day #5

    Food

    Blueberries • Skim Milk
    Meatballs • Large Tuna Salad
    Salami • Roasted Peanuts

    Exercise
    Shoulders Session (see earlier post)

    FitBit Stats
    6,527 Steps • 2 Floors • 3,214 Calories

    Supplements
    XTend BCAA Energy: 1 scoop
    Cellucor C4 Extreme: 1 scoop
    Optimum Nutrition Whey & Oats: 1 scoop

    Comments
    Lots of rest today
    Feeling great

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  15. #15
    Registered User JohnButz's Avatar
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    Nice Work! What does your current training split look like?
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  16. #16
    happy NoCarbsNoSugar's Avatar
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    Originally Posted by JohnButz View Post
    Nice Work! What does your current training split look like?
    I am coming back from about a month of no training (though I did do Cardio) and more than a year of nutrition ghetto ...

    Slowly picking up the pieces ...

    No longer have a gym membership, so my workouts are limited to resistance bands, bodyweight, elliptical, walking/running, and so on.

    I like to do one muscle group per session, so I’ll do Chest, Back, Shoulders, Arms, Core/Legs, in no particular order. I also like Compound exercises (pushups, etc.) so I try to do some sessions of that sort at least a couple times a week.

    I do try to take it easy on the Legs though, due to a moody knee.
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  17. #17
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    Saturday, August 3 - Day #6

    Food

    Blueberries • Roasted Peanuts
    Fresh Pickles • Salami • Fried Eggs

    Exercise
    *** Push-up Session ***
    Multiple to-failure sets
    Did not count sets
    30 minutes

    *** Evening Outdoors Hike ***
    50 minutes

    FitBit Stats
    10,114 Steps • 2 Floors • 2,948 Calories

    Supplements
    Cellucor C4 Extreme: 1 scoop
    Optimum Nutrition Whey & Oats: 1 scoop

    Comments
    I will do my first weigh-in tomorrow
    Had a great week of discipline and consistency

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  18. #18
    Registered User JohnButz's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    I am coming back from about a month of no training (though I did do Cardio) and more than a year of nutrition ghetto ...

    Slowly picking up the pieces ...

    No longer have a gym membership, so my workouts are limited to resistance bands, bodyweight, elliptical, walking/running, and so on.

    I like to do one muscle group per session, so I’ll do Chest, Back, Shoulders, Arms, Core/Legs, in no particular order. I also like Compound exercises (pushups, etc.) so I try to do some sessions of that sort at least a couple times a week.

    I do try to take it easy on the Legs though, due to a moody knee.
    You have the base and a history of success. You'll be back in short order!

    Originally Posted by NoCarbsNoSugar View Post

    Saturday, August 3 - Day #6

    Food

    Blueberries • Roasted Peanuts
    Fresh Pickles • Salami • Fried Eggs

    Exercise
    *** Push-up Session ***
    Multiple to-failure sets
    Did not count sets
    30 minutes

    *** Evening Outdoors Hike ***
    50 minutes

    FitBit Stats
    10,114 Steps • 2 Floors • 2,948 Calories

    Supplements
    Cellucor C4 Extreme: 1 scoop
    Optimum Nutrition Whey & Oats: 1 scoop

    Comments
    I will do my first weigh-in tomorrow
    Had a great week of discipline and consistency

    Good day of training! Looking forward to seeing your results on the scale.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  19. #19
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    Originally Posted by JohnButz View Post
    You have the base and a history of success. You'll be back in short order!
    Thank you. No rush. We get there when we get there.

    Originally Posted by JohnButz View Post
    Good day of training! Looking forward to seeing your results on the scale.
    Thank you!
    I just did the first weigh-in.
    Will share results in a few minutes.
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  20. #20
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    Weigh-In #1
    Sunday, August 4

    Weight Progress This Week

    -12.7 LBS


    Comments
    It's mostly water weight, boys and girls
    It's mostly water weight ...

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  21. #21
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    Monday, August 5 - Day #8

    Food

    Dill Pickles • White Mushrooms • Fried Eggs
    Grilled Chicken • Browned Ground Beef

    Exercise
    None

    FitBit Stats
    8,017 Steps • 2 Floors • 2,496 Calories

    Supplements
    NutraBio IntraBlast: 1 scoop
    ON Whey & Oats Blueberry Muffin: 1 scoop

    Comments
    On to week #2

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  22. #22
    Registered User JohnButz's Avatar
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    Nice job on the scale progress! Here we go for week#2!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  23. #23
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    Originally Posted by JohnButz View Post
    Nice job on the scale progress! Here we go for week#2!
    Thank you, John!
    I am feeling very good about this cut so far.
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  24. #24
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    Just completed an afternoon Core workout.
    I used to be able to do 5-6 sets of this easily.
    Today I had to stop after 3 sets ...
    I stinketh ...

    Jumping Jack X50
    Crunch X50
    Seated Bent-Knee Leg Raise X50
    Calf Raise X50
    Squat X20

    3 sets of this and I was dead
    Also soaked in sweat

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    FitBit Workout Log



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    My PreWorkout



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    My PostWorkout Meal
    Ground Beef with Green Peppers & Onions
    C:664 F:37g Cbs:19g Sg:11g P:55g

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  25. #25
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    I am really liking this Optimum Nutrition Whey & Oats (Blue Raspberry Muffin) ... I bought a tub last week, and I wanted to make sure I get more before the deal runs out ...

    LOL ... I should be fine with protein for 2-3 months

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    Tuesday, August 6 - Day #9

    Food

    Frozen Blueberries
    Ground Beef with Peppers & Onion
    Large Salad: Arugula, Grilled Chicken, Tomato

    Exercise
    Core Session (see post earlier today)
    Evening Outdoors Hike: 50 minutes

    FitBit Stats
    12,741 Steps • 5 Floors • 3,430 Calories

    Supplements
    ON Whey & Oats Blueberry Muffin: 1 scoop
    NutraBio IntraBlast: 1 scoop
    Cellucor C4 Extreme: 1 scoop

    Comments
    Tried Arugula for the first time
    Not bad. Not bad at all.

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  27. #27
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    Nice work on the 2 a days, core work, then the hike in the evening. You seem like you are on a great track Brother!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  28. #28
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    Originally Posted by JohnButz View Post
    Nice work on the 2 a days, core work, then the hike in the evening. You seem like you are on a great track Brother!
    Thanks, John!
    The Core workout yesterday had fewer sets than I expected.
    I would usually be able to do 5-6 sets of what I did.
    I was dead during the second set and "crawled" my way through the third.
    Got it done, but it goes to show how out of shape I am.
    Oh well. Back on track soon.
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  29. #29
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    Talk about a "complete breakfast" ...

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    Wednesday, August 7 - Day #10

    Food

    Frozen Blueberries • Roasted Peanuts
    Fresh Peaches • Dill Pickles
    Baked Chicken Drumsticks (large portion)
    Baked Beans w/Hot Dog & Onions

    Exercise
    None

    FitBit Stats
    3,647 Steps • 2 Floors • 2,497 Calories

    Supplements
    ON Whey & Oats Blueberry Muffin: 1 scoop
    NutraBio IntraBlast: 1 scoop

    Comments
    Very slow and boring day
    At least I got some rest
    Quite sore from yesterday's workouts

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