I went from morbidly obese to 6 pack abs! Ask me Anything
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I need to try MTS.0
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Thank you so much for the plethora of information! I'm still making my way through all of the pages. Question: Obviously you are highly educated on fitness and nutrition; who are your "go to" authors/websites to stay informed of RELEVANT information for both areas and not the crap that can be found in half of the online sources/mags?? Thank you!0
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Fantastic results!0
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I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
This was 3 years ago, what do you look like now?! Inquiring minds want to know!0 -
how many hours a day do you workout? or worked out in the begining ? did you do cardio and weights? how many hours of each?0
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Thank you so much for the plethora of information! I'm still making my way through all of the pages. Question: Obviously you are highly educated on fitness and nutrition; who are your "go to" authors/websites to stay informed of RELEVANT information for both areas and not the crap that can be found in half of the online sources/mags?? Thank you!I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
This was 3 years ago, what do you look like now?! Inquiring minds want to know!
If you go back 1 page there is an updated progress picture.5 -
Thank you so much for the plethora of information! I'm still making my way through all of the pages. Question: Obviously you are highly educated on fitness and nutrition; who are your "go to" authors/websites to stay informed of RELEVANT information for both areas and not the crap that can be found in half of the online sources/mags?? Thank you!I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
This was 3 years ago, what do you look like now?! Inquiring minds want to know!
If you go back 1 page there is an updated progress picture.
*runs off to check previous page*
Nice. Also, sweet 311 tattoo by the way!1 -
iuliuscezar59 wrote: »how many hours a day do you workout? or worked out in the begining ? did you do cardio and weights? how many hours of each?
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happimess1 wrote: »you wrote in the beginning how its been forever since you binged and went way over your calorie allowances for the day. How did you get to this point where your cravings never overpower you, not even for a day? I do not deprive myself of any food but still there are days where i eat 3000-4000 calories because i am stressed or bored.
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Hi, long term fan and reader here
I have been doing IF for over 400 days now, strength training properly for over 2 years (mostly fasted) minimal cardio, very small deficit these days ( 200-300 calories) and regular 2 week maintenance breaks every 2,3 months. I have lost over 90 lb, no loose skin and pretty proud of my body. For the last 5,6 months recovery from workouts sucks and strength progress isn't moving up. I decided to follow Martin B.'s advice and use his BCAA's regiment. I looked everywhere to see if he changes dose recommendations for women. What's your opinion? Should I just try the 10g before the workout and 10g two hours post workout?
Thanks a bunch and congratulations on the baby girl!!!
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danelutza19 wrote: »Hi, long term fan and reader here
I have been doing IF for over 400 days now, strength training properly for over 2 years (mostly fasted) minimal cardio, very small deficit these days ( 200-300 calories) and regular 2 week maintenance breaks every 2,3 months. I have lost over 90 lb, no loose skin and pretty proud of my body. For the last 5,6 months recovery from workouts sucks and strength progress isn't moving up. I decided to follow Martin B.'s advice and use his BCAA's regiment. I looked everywhere to see if he changes dose recommendations for women. What's your opinion? Should I just try the 10g before the workout and 10g two hours post workout?
Thanks a bunch and congratulations on the baby girl!!!
Congrats on your progress! BCAA's might help you though there's not a lot of scientific evidence to support their use, especially if you already get in adequate protein for the day. 10 grams is a fine dose for men or women but I'd suspect the reason your strength gains have stalled is the prolonged deficit. There comes a point where strength really doesn't increase anymore while in a calorie deficit and you have to settle for maintenance of strength. How much more weight are you looking to lose? Eventually to keep getting stronger you'll need to go on a muscle gaining phase where you eat slightly above maintenance.2 -
danelutza19 wrote: »Hi, long term fan and reader here
I have been doing IF for over 400 days now, strength training properly for over 2 years (mostly fasted) minimal cardio, very small deficit these days ( 200-300 calories) and regular 2 week maintenance breaks every 2,3 months. I have lost over 90 lb, no loose skin and pretty proud of my body. For the last 5,6 months recovery from workouts sucks and strength progress isn't moving up. I decided to follow Martin B.'s advice and use his BCAA's regiment. I looked everywhere to see if he changes dose recommendations for women. What's your opinion? Should I just try the 10g before the workout and 10g two hours post workout?
Thanks a bunch and congratulations on the baby girl!!!
Congrats on your progress! BCAA's might help you though there's not a lot of scientific evidence to support their use, especially if you already get in adequate protein for the day. 10 grams is a fine dose for men or women but I'd suspect the reason your strength gains have stalled is the prolonged deficit. There comes a point where strength really doesn't increase anymore while in a calorie deficit and you have to settle for maintenance of strength. How much more weight are you looking to lose? Eventually to keep getting stronger you'll need to go on a muscle gaining phase where you eat slightly above maintenance.
Thank you for the quick response!!!
I'm pretty much down to the last 10lb. Body fat is around 25%-26%.
I'm glad you addressed the prolonged deficit issue because it's giving me mixed feelings. On one hand, I feel pretty drained ( especially CNS) on the other, I feel like I should keep pushing to reach my goals.
I want to hit low 20's on bodyfat and increase reps on chin-ups and pull-ups. I'm happy with my squat, deadlift and bench press PR's so I can can live with those for now.
I started doing pretty much what you recommended, increased calories to slightly above maintenance and see how progress goes.
Thank you so much for everything!!!!1 -
danelutza19 wrote: »danelutza19 wrote: »Hi, long term fan and reader here
I have been doing IF for over 400 days now, strength training properly for over 2 years (mostly fasted) minimal cardio, very small deficit these days ( 200-300 calories) and regular 2 week maintenance breaks every 2,3 months. I have lost over 90 lb, no loose skin and pretty proud of my body. For the last 5,6 months recovery from workouts sucks and strength progress isn't moving up. I decided to follow Martin B.'s advice and use his BCAA's regiment. I looked everywhere to see if he changes dose recommendations for women. What's your opinion? Should I just try the 10g before the workout and 10g two hours post workout?
Thanks a bunch and congratulations on the baby girl!!!
Congrats on your progress! BCAA's might help you though there's not a lot of scientific evidence to support their use, especially if you already get in adequate protein for the day. 10 grams is a fine dose for men or women but I'd suspect the reason your strength gains have stalled is the prolonged deficit. There comes a point where strength really doesn't increase anymore while in a calorie deficit and you have to settle for maintenance of strength. How much more weight are you looking to lose? Eventually to keep getting stronger you'll need to go on a muscle gaining phase where you eat slightly above maintenance.
Thank you for the quick response!!!
I'm pretty much down to the last 10lb. Body fat is around 25%-26%.
I'm glad you addressed the prolonged deficit issue because it's giving me mixed feelings. On one hand, I feel pretty drained ( especially CNS) on the other, I feel like I should keep pushing to reach my goals.
I want to hit low 20's on bodyfat and increase reps on chin-ups and pull-ups. I'm happy with my squat, deadlift and bench press PR's so I can can live with those for now.
I started doing pretty much what you recommended, increased calories to slightly above maintenance and see how progress goes.
Thank you so much for everything!!!!
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Awesome work0
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What would be your best advice for someone looking to get to 9-10% body fat? Count calories?0
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Hey I want to lose body fat and gain muscle any suggestions ??0
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Good job man, I just started the same path but now I see I should hit the weights right away. I've just been walking/watching what I eat 325 -> 273 right now. I was planning on getting back on the dumbells later then sooner0
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TylerWhiite wrote: »What would be your best advice for someone looking to get to 9-10% body fat? Count calories?Hey I want to lose body fat and gain muscle any suggestions ??
Pick one goal to focus on. Trying to do both at once usually leaves people spinning their wheels. Most people will benefit from fat loss first unless you are naturally lean. To lose fat you must eat in a caloric deficit. Keep protein relatively high and use resistance training to maintain muscle mass. If gaining muscle is your goal you must eat in a small calorie surplus. Protein can be a bit lower but should still be moderately high. Attempt to gain around 2 lbs a month in order to keep fat gains at a minimum. Again, a lifting program that focuses on progressive tension overload is necessary in order to build muscle. Alternate these two phases and the net result is muscle gained and fat lost. I usually never do a muscle building phase lasting less than 12 weeks, though I typically stretch them out to about 6-8 months. Fat loss phases can be as long or as short as they need to be to achieve the desired level of leanness.1 -
Im on a similar journey. But i have been lifting heavy the whole way so far. I mix it up but focus on gaining strength. Or at least maintaining strength. I try to measure my calories in a weekly basis and if i have a super weak day i will add in a little more calories. Im losing 1.8lbs a week average since march 2016. Last 2 months i started a one meal eating style and it has really helped me with calories and snacking.
I have 77 pounds to go to reach 200 down from my starting weight of 328. Its a long road, wish i could fast forward a bit. Trying to find some more entertaining outlets as i go.
I post my results on facebook and then i will post a delicious recipe. People comment that they thought i was dieting and couldnt eat that haha. Its all in moderation. Once you break the calorie code and learn to weigh everything its super easy plus, eating once a day has really opened my mind to what my body needs and doesnt need.
So here is a question. Any entertaining hints to keep you distracted as you journeyed? To help the year go by. And what was your average weekly loss over the whole period? Wondering how much it will drop as i close in on my goal weight.
Last thought if you wanna lose fat lift weights, if you wanna look skinny and loose do cardio. Lifting weights will not make you look bulky just 100% more sexy.0
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