3 months down and a life time more to go..
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Hipoppysierra wrote: »What a cracker of a photo and an incredible transformation. You must be super pleased that your efforts have been so handsomely rewarded - do please smile in your next photo
Hi poppysierra,
Thank you. I will try to smile next time. I am not so good in making selfies. Sure I am happy with the results but at the same time I have set the next level of objectives. I guess that the attack is the best defence. I need to keep moving:) 0 -
I looked around and it seems obvious that I should progress with a recomp. Gain muscle and stay at the same weight.0
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Dang, way to keep it up, thanks for the update1
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O. M. G.1
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I needed to buy new clothes. It expensive but rewarding!
Before and after
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And, ya goota love that smile!!!1
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You look great! Nicely done!1
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Congrats ! What an achievement ! New clothes?
Too much fun!1 -
Holy hell, great work! You look amazing.1
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At 53, your bringing SEXY BACK!
Congratulations on your effort and determination!1 -
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happimess1 wrote: »I lost almost 22kg. Now I have switch to maintenance level. I try to grow some more mass now. It's not that easy. Next week I will be 53 and the response is slowing down.
I tend to stick to my macros. Low on simple carbs, maximise proteins. No sugars, soft drinks and juices. Plenty of fish, meat, chicken and vegetables. I take dairy in the morning. I have been on 1500-2000cals/day for a year. I have shifted to 2000-2500cals/day now. I keep track of my energy expenditure via a polar v360. I try to go to the gym 3 times per week but I can't always make it when I travel for job. What I have learned though is being in control of my food intake. I know when it is too much and I feel when it's not enough.
This is mindblowing! you outdid yourself..congratulations! if i am correct, it took you 10 months to drop 11 kgs eating 1500-2000 cals/day. That last 20 pounds is really hard to get rid off isnt it? What was your average deficit during this time?
It took about 10months to drop 20kg. I kept a deficit of about 500 cal/day. Sometimes more. If you hit a plateau you have to revisit your deficit or your exercise routine. As long as you keep a deficit the kilos will drop no matter what.2 -
I have my weight now stable at 89-90kg for 6 months1
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You look hot1
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My new friend, you look fantastic. I started around a month later than you did (July 17th), and was on a march until my success made me think I could go back to my old ways of eating earlier this autumn. What a mistake! I got back on the program eating-wise, though I have been consistent since July on my weightlifting regimen. (SL 5x5)
That's a positive, although I think I allowed myself to think that I should eat more starting around October, as the weight progression in the SL 5x5 was getting up there: adding 5 lbs. every day you lift, 3 times per week. More weight for more muscle meant feeding that muscle...sort of a "cut/feed" cycling for the first time. In hindsight I wish I had kept cutting, which for me was very similar to what you are doing: 1600-1800 calories per day.
Last week I decided to cap my lift-increasing increments and just try to maintain the weights I had built up to. (e.g. 250 lb. squat) This, while going back to my 1600-1800 cal/day regimen. In effect, my "feed" phase is over, and I plan on cutting all the way to where the fat is gone. I started at around 230 lbs. and got down to 204 lbs. at my lowest, and think I gained about 10 lbs. back...with maybe 5 of that dropped this week. (I lose a lot at the beginning. I am hoping that I can not only "cut" all the way to 180 lbs., plus have the benefit of muscle being built since July.
What can you tell me in your experience that can help me here? I'm inspired that at 53, you look the way you do in the before/after pics, to say the least. As they say with resistance training, it is never too late to start, and you are Exhibit A. And you got there pretty quickly, using elements of the same program I have, albeit with much more strict adherence on the eating front...with me excusing the extra calories for muscles being built as I increased 5 lbs./lift and 15 lbs./week on the SL 5x5 program. I also have elected not to do cardio, in favor of muscle building, giving the positive effect on metabolism from increased muscle volume.
I appreciate any input you might have, and wish you continued resounding success!0 -
Nice job!0
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Looking sharp in your new suit!0
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philfinallyfit wrote: »My new friend, you look fantastic. I started around a month later than you did (July 17th), and was on a march until my success made me think I could go back to my old ways of eating earlier this autumn. What a mistake! I got back on the program eating-wise, though I have been consistent since July on my weightlifting regimen. (SL 5x5)
That's a positive, although I think I allowed myself to think that I should eat more starting around October, as the weight progression in the SL 5x5 was getting up there: adding 5 lbs. every day you lift, 3 times per week. More weight for more muscle meant feeding that muscle...sort of a "cut/feed" cycling for the first time. In hindsight I wish I had kept cutting, which for me was very similar to what you are doing: 1600-1800 calories per day.
Last week I decided to cap my lift-increasing increments and just try to maintain the weights I had built up to. (e.g. 250 lb. squat) This, while going back to my 1600-1800 cal/day regimen. In effect, my "feed" phase is over, and I plan on cutting all the way to where the fat is gone. I started at around 230 lbs. and got down to 204 lbs. at my lowest, and think I gained about 10 lbs. back...with maybe 5 of that dropped this week. (I lose a lot at the beginning. I am hoping that I can not only "cut" all the way to 180 lbs., plus have the benefit of muscle being built since July.
What can you tell me in your experience that can help me here? I'm inspired that at 53, you look the way you do in the before/after pics, to say the least. As they say with resistance training, it is never too late to start, and you are Exhibit A. And you got there pretty quickly, using elements of the same program I have, albeit with much more strict adherence on the eating front...with me excusing the extra calories for muscles being built as I increased 5 lbs./lift and 15 lbs./week on the SL 5x5 program. I also have elected not to do cardio, in favor of muscle building, giving the positive effect on metabolism from increased muscle volume.
I appreciate any input you might have, and wish you continued resounding success!
Hi Phil,
Sorry for my late reply. I haven’t been going through my blog very frequently. Let me know if you still have questions. I am not an expert but I can share my experience and goals if you like.
Happy New Year
Ed1 -
An update picture after 705 days since I started my program1
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That's impressive, I am 56 and that's the kind of goal I would love to achieve. Started on December 04 last year and already lost 4kg. A bit of setback with a cold/flu illness right now and can't wait to go back again at it. But seeing your pictures and your journey is a real inspiration.0 -
You look amazing! Great job!!1
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That's impressive, I am 56 and that's the kind of goal I would love to achieve. Started on December 04 last year and already lost 4kg. A bit of setback with a cold/flu illness right now and can't wait to go back again at it. But seeing your pictures and your journey is a real inspiration.
Take your time. I don’t know how much you want to lose and what you want to achieve but make it a fitting lifestyle. Good luck!1
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