Encore Fat Loss Log

[NoCarbsNoSugar]

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?

[StrivenMike]

Of course I'm in on this.
I'd wish you luck but I don't think you need it.

[NoCarbsNoSugar]

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.

[NoCarbsNoSugar]

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'

[NoCarbsNoSugar]

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

[NoCarbsNoSugar]

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

[NoCarbsNoSugar]

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.

[NoCarbsNoSugar]

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

[NoCarbsNoSugar]

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.

[NoCarbsNoSugar]

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

[NoCarbsNoSugar]

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.

[JohnButz]

In on this! I have enjoyed your logging for years. Great content, great pics, transparency, and always a great effort!

[NoCarbsNoSugar]

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.

[NoCarbsNoSugar]

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

[JohnButz]

Nice Work! What does your current training split look like?

[NoCarbsNoSugar]

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.

[NoCarbsNoSugar]

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

[JohnButz]

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!

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.

[NoCarbsNoSugar]

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.

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.

[NoCarbsNoSugar]

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 ...

[NoCarbsNoSugar]

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

[JohnButz]

Nice job on the scale progress! Here we go for week#2!

[NoCarbsNoSugar]

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.

[NoCarbsNoSugar]

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

[NoCarbsNoSugar]

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

[NoCarbsNoSugar]

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.

[JohnButz]

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!

[NoCarbsNoSugar]

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.

[NoCarbsNoSugar]

Talk about a "complete breakfast" ...

[NoCarbsNoSugar]

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