90 Days on MFP
Jim_Barteck
Posts: 274 Member
A few months ago I decided to finally do something about the deplorable shape I had allowed myself to get into after more than a decade of overeating and underexercising.
So I joined the brand new 24-hour gym around the corner, and I started going 5 nights a week after tucking my wife and the kids into bed. Starting on my daughter's birthday (July 14th), I also joined MyFitnessPal to really take control over my diet as well.
In order to hold myself accountable, I committed myself to posting pictures of my progress - for better or worse - after 90 days. So here I am, keeping that promise.....
I've lost 32+ lbs, just shy of 19 total inches, and almost 10% body fat, but I'm nowhere near finished yet.
How have I done it so far?
1. I set my activity level at "Sedentary," and I didn't eat back my exercise calories.
2. I started out with a daily calorie deficit of 500 ("1 lb./week") on my five workout days each week, but eating at maintenance on my two rest days. Over time I've changed my protein macro to "25%" and gone to eating fully at sedentary maintenance in order to improve my weight lifting performance.
3. I knew from the start that I was going to see this through for a long time, so the speed with which the weight came off was always secondary to maintaining my lean body mass. It's far easier to keep muscle you already have than it is build new muscle. That meant weight lifting had to be an integral part of my workouts from Day One.
4. I alternated weeks of pure weight lifting (1 body part/day) and pure cardio in order to maximize my performance - and allow for maximum recovery at 46 years old - on each. Workouts usually wound up being just over an hour or so. As I enter my next 90-day rotation, I'll be switching things up as my workout goals have changed (more focus on lifting, a little less on cardio).
5. I've embraced, as best I can, the concept that this is truly a lifestyle change rather than a temporary diet. That means that I eat the foods I like to eat which includes cake, candy, soda, etc. No one would ever accuse me of "clean eating" - no matter how they personally defined it.
6. No excuses or "cheat days." If it was a scheduled workout day, then I worked out - even when I didn't feel like it. When I felt like I wasn't getting enough fuel for my workouts (read: got hungry regularly), I increased my daily calorie goal. I'm not going to be able to "cheat" the rest of my life, so it's better to make the adjustment on the front end rather than cheat on the back end. (Yes, of course, there will be days in my life that I'm going to go over my goal intentionally. The holidays are coming, and I will be partaking of my share. But they're called "special occasions" for a reason. They lose their meaning if you wind up giving yourself excuses every week or two to "cheat." Far better to be more realistic with your calorie goals in the first place.)
7. The only "macros" that I track are calories, protein, fiber and water. (If you're meeting your fiber and protein needs, the fats and carbs will work themselves out.) Each morning I get up and pre-log my dinner. That tells me how much protein and fiber I need to eat throughout the day in order to meet my protein and fiber needs. Once I figure out how I'm going to do that, I know exactly how many "fun" calories I have left to eat whatever other foods I like.
8. I spend a lot of time figuring out foods that I truly enjoy to meet my goals. It's an on-going process experimenting with new recipes and ingredients. The reality is that you're not going to continue eating foods you don't enjoy, so there's no point in loading up your diet with them. Better to find the most taste-bud pleasing choices instead.
9. I make extensive use of MFP's recipe function. Almost all of my recipes have been entered, and I adjust the serving sizes - and ingredients - to fit my dietary needs.
10. I eat *all* of my calories. If I have calories left over, I fill them with "treat" foods right up to my daily limit. I also log honestly: if I ate it, it's logged. Not logging the food doesn't "un-eat" it.
11. For me, being an active part of MFP has been important. Knowing that there are people who not only support you but are counting on you to support them as well is its own accountability. It creates a certain level of responsibility to others. My MFP friends (shout out to everyone on my FL, but most especially to those whom I can count on to regularly leave comments or like my progress updates. I don't want to name names for fear of leaving someone out, but you know who you are and you are appreciated.) are an integral part of my success so far.
I'm sure I've left out some things, but feel free to ask whatever questions you might have. I'll do my best to answer them. My diary is public, so feel free to check it out.
If you'd like to add me to your MFP friends, please send a friend request. I enjoy sharing whatever knowledge/experience I have and interacting with the wonderful people on my FL every day.
And this "success story" post wouldn't be complete without a big thank you to my beautiful wife who has she been incredibly supportive from the outset and who took the pics posted here. Love ya, babe
I've still got 25 lbs left and a lot of body recomposition to go to reach my goal. Stay tuned, and I'll check back with you in another 90 days....
So I joined the brand new 24-hour gym around the corner, and I started going 5 nights a week after tucking my wife and the kids into bed. Starting on my daughter's birthday (July 14th), I also joined MyFitnessPal to really take control over my diet as well.
In order to hold myself accountable, I committed myself to posting pictures of my progress - for better or worse - after 90 days. So here I am, keeping that promise.....
I've lost 32+ lbs, just shy of 19 total inches, and almost 10% body fat, but I'm nowhere near finished yet.
How have I done it so far?
1. I set my activity level at "Sedentary," and I didn't eat back my exercise calories.
2. I started out with a daily calorie deficit of 500 ("1 lb./week") on my five workout days each week, but eating at maintenance on my two rest days. Over time I've changed my protein macro to "25%" and gone to eating fully at sedentary maintenance in order to improve my weight lifting performance.
3. I knew from the start that I was going to see this through for a long time, so the speed with which the weight came off was always secondary to maintaining my lean body mass. It's far easier to keep muscle you already have than it is build new muscle. That meant weight lifting had to be an integral part of my workouts from Day One.
4. I alternated weeks of pure weight lifting (1 body part/day) and pure cardio in order to maximize my performance - and allow for maximum recovery at 46 years old - on each. Workouts usually wound up being just over an hour or so. As I enter my next 90-day rotation, I'll be switching things up as my workout goals have changed (more focus on lifting, a little less on cardio).
5. I've embraced, as best I can, the concept that this is truly a lifestyle change rather than a temporary diet. That means that I eat the foods I like to eat which includes cake, candy, soda, etc. No one would ever accuse me of "clean eating" - no matter how they personally defined it.
6. No excuses or "cheat days." If it was a scheduled workout day, then I worked out - even when I didn't feel like it. When I felt like I wasn't getting enough fuel for my workouts (read: got hungry regularly), I increased my daily calorie goal. I'm not going to be able to "cheat" the rest of my life, so it's better to make the adjustment on the front end rather than cheat on the back end. (Yes, of course, there will be days in my life that I'm going to go over my goal intentionally. The holidays are coming, and I will be partaking of my share. But they're called "special occasions" for a reason. They lose their meaning if you wind up giving yourself excuses every week or two to "cheat." Far better to be more realistic with your calorie goals in the first place.)
7. The only "macros" that I track are calories, protein, fiber and water. (If you're meeting your fiber and protein needs, the fats and carbs will work themselves out.) Each morning I get up and pre-log my dinner. That tells me how much protein and fiber I need to eat throughout the day in order to meet my protein and fiber needs. Once I figure out how I'm going to do that, I know exactly how many "fun" calories I have left to eat whatever other foods I like.
8. I spend a lot of time figuring out foods that I truly enjoy to meet my goals. It's an on-going process experimenting with new recipes and ingredients. The reality is that you're not going to continue eating foods you don't enjoy, so there's no point in loading up your diet with them. Better to find the most taste-bud pleasing choices instead.
9. I make extensive use of MFP's recipe function. Almost all of my recipes have been entered, and I adjust the serving sizes - and ingredients - to fit my dietary needs.
10. I eat *all* of my calories. If I have calories left over, I fill them with "treat" foods right up to my daily limit. I also log honestly: if I ate it, it's logged. Not logging the food doesn't "un-eat" it.
11. For me, being an active part of MFP has been important. Knowing that there are people who not only support you but are counting on you to support them as well is its own accountability. It creates a certain level of responsibility to others. My MFP friends (shout out to everyone on my FL, but most especially to those whom I can count on to regularly leave comments or like my progress updates. I don't want to name names for fear of leaving someone out, but you know who you are and you are appreciated.) are an integral part of my success so far.
I'm sure I've left out some things, but feel free to ask whatever questions you might have. I'll do my best to answer them. My diary is public, so feel free to check it out.
If you'd like to add me to your MFP friends, please send a friend request. I enjoy sharing whatever knowledge/experience I have and interacting with the wonderful people on my FL every day.
And this "success story" post wouldn't be complete without a big thank you to my beautiful wife who has she been incredibly supportive from the outset and who took the pics posted here. Love ya, babe
I've still got 25 lbs left and a lot of body recomposition to go to reach my goal. Stay tuned, and I'll check back with you in another 90 days....
0
Replies
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You look great. Excellent 90 day results0
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Way to go Jim! You are an inspiration and I loved reading your story. It's been great knowing you the past couple months and supporting you on this journey. Stay awesome my friend. And congrats on a job well done! BRAVO!! You look amazing!
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Wow,thanks for the inspiration. Keep up the great work.0
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What an amazing journey. Thanks for sharing your methods and your progress. Congrats on all your hard work!0
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Oh my god, Jim, you're just incredible. Fantastic flippin' job.0
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Thats great and you seem to be on the journey ive started. Its nice to see really sensible plan, no fads and a lot of common sense.0
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Awesome Progress!!!!!! You look great!0
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No way is that 90 days, incredible!0
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Thanks Jim for the extensive insight into how you achieve your amazing results, hope I look that good after 90 days0
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Outstanding Jim! What an amazing differance! Such an inspiration0
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Great results, Jim, and thanks for sharing your insights. You look better than me, and I'm a few years younger than you!
![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
My office has just started another "fitness challenge," so I'm going to take off some chub during the next several weeks. You're an inspiration. man hug 0 -
I can't imagine you at 25 lbs lighter. That's amazing!! Way to go!!!0
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Amazing results! Great job! You are a great MFP friend as well. Thanks for the inspiration and support!0
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this kind of posts is what I need. Great job!0
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Whoooa! Dude your transformation is incredible! You seem committed and motivated and I am sure you will be inspiring many MFP members with your story!0
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Wow - fantastic result and great attitude overall.
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Wow that's amazing!0
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A true inspiration .... AWESOME!!!! A friend request coming your way 0
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Jim, you are incredible! Not only do you look great, but you're just an awesomely nice guy!0
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Great progress in just 90 days and your sensible approach means it can be a long term change rather thanks quick fix.0
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You da man Jimmy!! I love seeing your awesome transformation. It's great you post this for others to see and learn from. Love having you on my FL.0
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This is inspiration! Thank you for sharing!0
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So the question is: How was your activity level when you were young, say up until high school or so? This is pretty amazing transformation, and yet, I notice that most that do that usually played or lifted in high school, and were pretty active (if they went to college they were active in college). I've been non-athletic all my life. Was a bit asthmatic and so always got by with the minimum I could get away with in high school PE.0
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You're absolutely killing it, Jim! One of the best friends I have (which is saying something because all of my friends are wonderful ) 0
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Wow Fantastic job!0
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Jim you're inspiring! and always have something positive to say!0
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Great job! I love your attitude and total life change. What an accomplishment.0
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I still can't believe it! 90 days!0
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So the question is: How was your activity level when you were young, say up until high school or so? This is pretty amazing transformation, and yet, I notice that most that do that usually played or lifted in high school, and were pretty active (if they went to college they were active in college). I've been non-athletic all my life. Was a bit asthmatic and so always got by with the minimum I could get away with in high school PE.
Although I wasn't very physically active until after high school, my past does include being a professional dancer, scuba diving instructor, and a certified personal trainer. So yes, you could say that I have been physically active in my past.
I think what you're getting at is that those with a solid foundation of muscle from prior athletics/manual labor backgrounds underneath the fat tend to have the most rapid transformations. I would absolutely agree with you: that higher muscle base does allow for more intense exercise even at higher body weights and also burns a higher number of calories pound for pound than those without it.
I too was a "get by with the minimum" guy throughout high school until I made the conscious choice after graduation to change that. The great thing is that, if you haven't built that foundation at some point in the past, now is the chance to do that. Others might have a headstart, but with hard work and determination you can cross the finish line of your own personal race too. There are no extra rewards for doing it in the shortest period of time: but there are plenty for doing it to the best of your ability.
Best of luck with everything 0 -
Jim,
You are quite possible one of my favorite people to read up on and follow. Definitely motivating and inspiring on many levels. You've done such great work and your progress shows amazing work. It's nice to hear you're changing things up.
Definitely hard working but still kind and motivating to others around while still keeping on track with your own determination and progress! I'm proud to call you friend here! Great work. I'm excited to see more/ read more of your results in the long run and thank you again for your amazing support toward mine!!
Stay Awesome!
- Nik0
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