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Thread: Haws' Log

  1. #1
    No Excuses TheHaws's Avatar
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    Haws' Log

    Haws’ Fat Loss Log

    Stats
    Weight: 223.5lb
    Height: 182cm
    Bodyfat: 23%??
    (this is definitely wrong, if someone wants to estimate this for me, pics below)
    Goal Weight: 185

    Introduction
    I am a bit late in the game to start this log. I started losing weight back in August of 2018 when I hit my highest weight of 300lbs. I decided this is a road I do not want to go down. My entire family is big, my Dad is over 300lbs, my brother is pushing 560lbs. I started intuitively eating, cut out coca cola and fast food. I dropped to 260 before I started to stall out and switched up my eating. I started eating a high fat low carb plan (keto), but this was purely because it is easier to stay satiated. I plan on incorporating carbs back in during a 1-2 month maintenance period at my goal, then start a bulk.
    I have never been a small dude, most of my life has been spent at 250 or above. When I was 21 I lost 50lbs reaching 213, then gained everything back and started back on my self destructive course. I weighed in at 300lbs when I was 28, and decided to about face and finally reach my goal. Here I am, a year later and 77lbs lighter. I have 28lbs left of my goal, I want to use this log to track my progress to my goal and also future cuts that I do so I can achieve a body that I am proud of.

    Game Plan

    • Weigh in every Friday
    • Include food/mood journal entries
    • Run Fierce Five program (Mon, Wed, Fri, starting next week due to moving)
    • Maintain a 500 calorie deficit through food intake
    • Adjust as I plateau
    • Once goal is hit, maintain for 1-2 months then reevaluate (cut more or bulk)

      Pretty simple stuff, nothing crazy.


    Pictures

    Current:
    Before:

    Attached Images
    Last edited by TheHaws; 01-23-2020 at 04:43 PM.
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  2. #2
    Registered User Masssmonkey's Avatar
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    subbed to watch the progress, you got it bro
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    Registered User mckajdos's Avatar
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    Subbed. Great progress! Good luck.
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  4. #4
    No Excuses TheHaws's Avatar
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    Current Weight:221.1 (-2.4lb)


    Food:
    Tracking has been difficult this week. I am loosely tracking because my kitchen is in shambles. Doing the final push for the move, so after this weekend I am going to finally set up my new kitchen and start cooking meals again. Here are the highlight foods for the week, sorry no food porn pics, I will work on that for future posts.
    - Veggie and Cheese Omelet + 2 pieces of bacon (Cafeteria at work)
    - Steak Fajita Salad with Sour Cream (Cafeteria)
    - Steak taco salad (local fresh restaurant)
    Once I am back in my routine, I plan on tracking my foods like I usually do and will be able to provide a more detailed look at my intake. Right now, I just run to the grocery store and buy ready made food that fits my macros, not the best but at least I am still eating on plan.

    Exercise:
    Still no real progress here, I have a few things to deal with. The gym at work is great, and convenient, but there are not a lot of machines to go around. Going to keep this gym because I can do some training and grab a quick shower before work. In the next week I am going to scout some gyms around me to start working out at.

    Journal:
    This week, like every week has been pretty tough to stay on track, but on track I have stayed. I am finally in the home stretch to be back in a normal routine. All of my belongings are being moved over this weekend as the final push, then I am cleaning my old place and handing off the keys next week.

    I am planning a fishing trip out in Port Hope Ontario for the salmon run, I can’t wait to stock my freezer with fresh wild caught protein!

    In terms of mood, I guess I am numb to the move at this point. My cats are living with my parents, and when I went up there, one of my cats was all over me but the other was biting and scratching me, which she has never done before. They are coming to the new place once everything is all set up and there isn’t a lot of traffic going on. Hoping she forgives me for leaving her with strangers for so long.

    In terms of weight loss, lowest I have been in a while, I can’t wait to break the 213 hump that I got to eight years ago. Starting to notice ‘extended’ looks and smiles from women, which has been a huge boost to my confidence and motivation.
    In short, hard week, feelin good, want my cats back.

    I will update throughout the week of my progress and eating, weigh ins will continue to be on Fridays, and hopefully I will get some gym sessions in.
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  5. #5
    No Excuses TheHaws's Avatar
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    Alright boyos.... I haven't been keeping up on this log or really posting but I have been hardcore on my meal plan and my training. So here is an update.


    Current weight: 217.5 (weighed in today)
    Calorie intake: 2500
    Training: Fierce 5 Intermediate (Adjusted slightly)
    PR States
    DL: 305
    OHP: 100
    Squat: 275 (failed 305)
    Bench: 150


    Ok now for an update on life I suppose. I started keeping a journal which I mentioned in this log. So when I was tracking weight regularly I was also in a deficit while not training. I reached as low as 1500-1700 calories a day (tracked...) and this really started to impact me mentally as I wasn't dropping a lot of weight. I started going to the gym and weight loss completely stalled, I couldn't handle the deficit and started a controlled reverse diet. I eventually maintained at 2800 - 3000 calories, increased my training schedule and have seen noticable increases in muscle mass and decreases in body fat. At this moment I am eating a high protein protocol (no longer keto) and am forcing my body into recomposition. I finally am feeling satiated, and energetic while losing bodyfat.

    I am restarting the cut at a very minor level, and plan on reaching 15% bodyfat, With help from TBO and a few others I probably have 40lbs of bodyfat to lose but expect that I will not lose 40lbs as I will be building muscle in a slight deficit while my body uses it's fat stores to make up the difference.... That is the theory at least. I am referencing a couple resources on this, so far I have seen great success and I think this is only possible because I put myself on keto most likely reversing some form of insulin resistance and prediabetes. The goal is to recomp my body using noob gains and proper training. In theory this will take longer to reach 15% bodyfat, but will result in pushing myself forward to reach my muscular potential within the next 10 years. Long term goals brahs.

    Been lifting for 3.5 months now. In terms of my current training, atm I have just added RDLs to one of the days on F5 intermediate. For the plan go to: https://forum.bodybuilding.com/showt...2916931&page=1

    Here is a progress pic from AUG 2018 to NOV 2019
    Spoiler!
    Last edited by TheHaws; 01-24-2020 at 06:39 AM. Reason: formatting
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  6. #6
    ***Keto4life*** cherrygarcia80's Avatar
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    Originally Posted by TheHaws View Post
    Alright boyos.... I haven't been keeping up on this log or really posting but I have been hardcore on my meal plan and my training. So here is an update.


    Current weight: 217.5 (weighed in today)
    Calorie intake: 2500
    Training: Fierce 5 Intermediate (Adjusted slightly)
    PR States
    DL: 305
    OHP: 100
    Squat: 275 (failed 305)
    Bench: 150


    Ok now for an update on life I suppose. I started keeping a journal which I mentioned in this log. So when I was tracking weight regularly I was also in a deficit while not training. I reached as low as 1500-1700 calories a day (tracked...) and this really started to impact me mentally as I wasn't dropping a lot of weight. I started going to the gym and weight loss completely stalled, I couldn't handle the deficit and started a controlled reverse diet. I eventually maintained at 2800 - 3000 calories, increased my training schedule and have seen noticable increases in muscle mass and decreases in body fat. At this moment I am eating a high protein protocol (no longer keto) and am forcing my body into recomposition. I finally am feeling satiated, and energetic while losing bodyfat.

    I am restarting the cut at a very minor level, and plan on reaching 15% bodyfat, With help from TBO and a few others I probably have 40lbs of bodyfat to lose but expect that I will not lose 40lbs as I will be building muscle in a slight deficit while my body uses it's fat stores to make up the difference.... That is the theory at least. I am referencing a couple resources on this, so far I have seen great success and I think this is only possible because I put myself on keto most likely reversing some form of insulin resistance and prediabetes. The goal is to recomp my body using noob gains and proper training. In theory this will take longer to reach 15% bodyfat, but will result in pushing myself forward to reach my muscular potential within the next 10 years. Long term goals brahs.

    Been lifting for 3.5 months now. In terms of my current training, atm I have just added RDLs to one of the days on F5 intermediate. For the plan go to: https://forum.bodybuilding.com/showt...2916931&page=1

    Here is a progress pic from AUG 2018 to NOV 2019
    Oh wow, congrats on the amazing transformation, you look great! What an inspiration! All the best as you journey on!
    =================
    Total weight lost: 128 lbs
    =================

    Starting weight: 378 lbs
    Current weight: 250 lbs

    ******* 4 years on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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  7. #7
    No Excuses TheHaws's Avatar
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    TheHaws is offline
    Ok so lets talk about my weight stat and correct that. I had been having issues with my scale, just a regular scale from Walmart. My bathroom in my new apartment does not have a level floor, I know I know... I am working on saving for a house. So I picked up a Garmin Index, and made a platform to level it out. So my weight has changed but now it is more in line with the gym scale I use after a workout. Obviously its not optimal to use that scale because I usually work out after work and not in the morning.

    Originally I discussed eating at a slight deficit, I have decided to change that to a moderate deficit to lose approx 1.5lbs of fat a week. My maintenance calories is roughly 2860 so I am currently eating 2060 but also including cardio daily. Every Friday I will update a recap of my week in the cut, how my workouts have gone and what not. So my first update will be tomorrow.

    Goal weight: 195
    Current weight (7 day average): 221.6lb
    Approx BF%: 28.5%
    Calorie intake: 2060
    Training: Fierce 5 Intermediate
    Lift stats:
    DL: 305
    OHP: 115
    Squat: 275 (failed 305)
    Bench: 155

    Tomorrow I will provide pictures of Myfitnesspal's summary and my Garmin tracking app, as well as my lifts for the week and a progress photo of right before I started lifting to current day.

    Keep grinding, we are going to make it.
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  8. #8
    No Excuses TheHaws's Avatar
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    Goal weight: 195
    Current weight (7 day average): 220.8lb
    Approx BF%: 28.5%
    Calorie intake: 2060

    Just a note, it seems that I am losing weight relatively fast, but I think a lot of this is fluctuations. Atm we are heading into the 3rd week of the cut and I am feeling pretty good so far. The only lift that has suffered is my OHP, which I am going to do some today in my push workout, but I am lowering the weight by 15%.

    Today's Push workout will be:

    Flat Bench Press: 3 sets 145lb x 6
    OHP: 3 sets 95lb x 6
    Incline Dumbbell Fly: 3 sets 25lb x 10
    SS Tricep ext/Ab work: 3 sets 60lb/?? x 10
    Lateral Dumbbell Raise: 3 sets 20lb x 10

    As promised, here is my weekly recap from MyFitnessPal and the Garmin app:
    Spoiler!

    Happy Friday, hope everyone is crushing their goals!
    Last edited by TheHaws; 01-24-2020 at 06:38 AM. Reason: formatting
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  9. #9
    No Excuses TheHaws's Avatar
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    TheHaws is offline
    Goal weight: 195
    Current weight (7 day average): 217.8lb (-3lb)
    Approx BF%: 27.6%
    Calorie intake: 2060

    3lbs seems like a lot, but I am going to give it a few more weeks before I increase my calories slightly to maintain as much muscle as possible. But I feel like we are probably just looking at water fluctuation adding the extra loss. This week has been good overall, I felt strong in all of my workouts, especially yesterday's leg day. Leg day consisted of:

    Barbell Squat - 4 sets 215lb x 6
    Deadlift - 3 sets 225lb x 6 | 2 sets 275lb x 3 | 1 rep 310lb
    Good Morning - 3 sets 105lb x 10
    Leg Extension - 3 sets 125lb x 10 & Leg curls - 3 sets 130lb x 10 (Superset)
    Leg press machine calf raises - 3 sets 290lb x 12

    Eating this week I think has been good generally, my meal preps are great but I find myself sneaking little things in the evenings that I end up having to add to my tracker, so I want to work at cutting that out. Nothing has thrown me into a wild frenzy tho. I have been doing a lot more cardio this week, at least 20-30 minutes at the end of each training session and I was on the bike for 40 minutes at moderate intensity on my active rest day. Right now, my goal is to burn calories without sacrificing too much lean mass.

    This week for lunches I meal prepped a chicken Souvlaki with rice and haddock with rice as my pre-workout. Pretty tasty, I enjoyed it for the week. Today is a work brunch, going to not go off the rails. This weekend I am prepping my chili as a pre workout, and I will have to think of my lunch but so far I am leaning towards a stir fry with 200g of chicken breast in each meal.

    Happy Friday

    Edit: Noticed I look a lot leaner this morning, a lot of muscles that I haven't seen my whole life are showing. It is nice to see weekly progress in the mirror now as my BF gets lower.
    Last edited by TheHaws; 01-17-2020 at 05:56 AM.
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  10. #10
    No Excuses TheHaws's Avatar
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    TheHaws is offline
    Goal weight: 195
    Current weight (7 day average): 214.9lb (-2.9lb)
    Approx BF%: 26.9%
    Goal Calorie Intake: 2060

    Another high amount this week, I am considering increasing my calories to level out to a 2lb or even a 1.5lb loss each week but I will hold out for one more week before making that decision. I will most likely not increase my protein amount but will increase my carb amount, keeping my protein slightly above my body weight. For those wondering, there is my nutrition split:

    Protein: 218g 40%
    Carbs: 168g 35%
    Fats: 57g 25%

    Here are some screenshot summaries of the Garmin app and MyFitnessPal:

    Spoiler!


    Along with that, here are some un-flexed morning progress shots, I expect to use these as a "beginning" photo to track my progress over the coming months.

    Spoiler!


    Hope Everyone is crushing their goals this week.


    PS. I made Turkey Red Lentil Chili as a meal prep, going to have to figure something out for pre workout but today I have a banana, Kiwi and a Premier Protein shake from Costco Canada. Don't know if they also have them in the states. Might go with chicken and rice of next week with the chili for lunch.
    Last edited by TheHaws; 01-24-2020 at 06:37 AM. Reason: Adding PS
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  11. #11
    No Excuses TheHaws's Avatar
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    TheHaws is offline
    I am sorry I missed the last 2 Fridays, work has been kicking my ass and just haven't had time to post. Here is the recap of Jan 31st stats:

    Jan 31st weight (7 day average): 215.1lb (+.3lb)
    Approx BF%: 26.9%
    Goal Calorie Intake: 2060

    Gained a little bit, was not concerned because I was loading creatine and working super hard in the gym causing a bit more retention of water and potential muscle gain.

    Here is last friday's stats:

    Goal weight: 195
    Current weight (7 day average): 211.1lb (-4lb)
    Approx BF%: 26.8%
    Goal Calorie Intake: 2060

    Trust the process. I cut cardio on some days due to being too tired. Leg day took the biggest cut to just have a 10 minute cardio session. Rest days typically have 40 minutes of cardio and I have no plan to slow that down. The loss this week is large, I am a little concerned about that, and may continue watching the drop in the next coming weeks and potentially increase calories.

    Right now my current plan is to reach 195 and enter a 4 week diet break (eating at maintenance calories) then cutting down the last 10lbs over a 4-6 week period.

    I will provide a more detailed update this Friday, but everything is on track.
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    No Excuses TheHaws's Avatar
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    TheHaws is offline
    I am terrible at posting consistently, but here are my updated stats and progress picture.

    Weight: 206lb
    Approx BF: 24% (possibly less)
    Calorie intake: 2060

    Been a good week, lifts are strong but I can feel a bit of weakening because of the deficit. I am entering a month long diet break in a week and will continue my cut to get down to 15% BF.

    Spoiler!
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  13. #13
    Registered User mckajdos's Avatar
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    Originally Posted by TheHaws View Post
    I am terrible at posting consistently, but here are my updated stats and progress picture.

    Weight: 206lb
    Approx BF: 24% (possibly less)
    Calorie intake: 2060

    Been a good week, lifts are strong but I can feel a bit of weakening because of the deficit. I am entering a month long diet break in a week and will continue my cut to get down to 15% BF.

    Spoiler!
    Really amazing progress - congratulations!
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