I went from morbidly obese to 6 pack abs! Ask me Anything
Replies
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Big fan of this thread, I actually created a word document to save the big points to refer back to later on. If anyone is interested, feel free to see the below summary of Vismal's answers.
Toning: Toning doesn't exist. You cannot tone a muscle. Muscles can do 2 things, get bigger or get smaller. The toned look is achieved by having a moderate muscular base with low body fat. Having a dumbbell/barbell routine is recommended.
Loose Skin As for loose skin, sometimes there's no way to prevent it. It will get better with time. Its 10x better/healthier to have loose skin and be fit then be fat IMO. The 2 biggest things that help with lose skin are lifting to preserve/gain lean mass, and time. Vismal from MFP noted that his skin is almost completely recovered at this point in his weight loss with some noted loose skin noticeable when doing push-ups.
Eating Clean Myth Totally false. First off "clean" is a very subjective term. One cannot even adequately define it. Total calories and macro nutrients determine results, not cleanliness of diet. I eat cookies, ice cream, bacon, etc EVERY DAY! Now I'm not saying eat nothing but pop tarts and meet your calorie goal, you must still get in adequate micro nutrients and fiber from things like fruits and vegetables but restricting foods is not a good idea, especially if you love that food. You must learn to eat what you love in moderation.
Eating Multiple Smaller Meals Myth: Eating multiple small meals a day rev's the metabolism and helps burn fat. NOT TRUE! There is no scientific data to support this notion at all. In fact, there is plenty of data to disprove this. Total calories for the day/week make the difference, not total number of meals.
Working Out and Slow Gains: You just have to get used to the idea of making very slow gains. I know it's not super thrilling to spend a month adding 5lbs to your squat. Sometimes in a cut I have to be happy with simply not losing strength. I look at lifting as an ends to a means. As long as I look and feel great, the number on the bar is basically irrelevant.
Weight Lifting Halt weight Loss Myth: No. Weight lifting does not halt weight loss. That's kind a rumor. People think they start gaining muscle rapidly when they lift and it's why the scale stalls. That's not true at all. Gaining muscle is hard and takes time. If you stop losing weight, 9 times out of 10 it's because you are eating too much.
Maintain Muscles: If your goal is to lose fat you simply need to track everything you eat, and reduce calories when weight loss stalls. I would lift heavy weights to help maintain muscle as you lose the weight. That's all you need to do!
Spot Reduction Myth: Nothing you can do to spot reduce. You must just keep losing fat and it will eventually come off from your stomach.
Starvation Mode: Starvation mode is basically pseudoscience. There is very little scientific research to support it. It takes eating an extremely low amount of calories for an extremely long amount of time for the adaptations you are talking about to occur.
Gaining Muscle and losing fat (at the same time): To answer all the people asking about gaining muscle and losing fat at the same time. First lets start by saying fat will not be lost unless a caloric deficit is present (eat less then you burn in a day). Muscle generally isn't built without a caloric surplus (eat more then you burn in a day). For most people you simply will not be able to do both. Some select groups of people can gain a little bit of muscle while losing fat but it's not massive and its not for a long period of time. Newbies to weight lifting will do it for a short while, the obese can do it as well, but know that not a ton of mass will be gained. Teenagers can accomplish better then most people. People who take PEDs can do it as well.
All that being said, no matter what you goal is, YOU SHOULD LIFT! When in a caloric deficit the body must burn something for fuel. It can burn fat, glycogen, muscle, etc. If you lift weights and get in adequate protein, you give the body much less of a reason to burn muscle. This is why the obese should lift. When you are losing all the weight, some of it will be lean mass. If you lift, much less of it will be lean mass then if you don't. You will look better when the weight is off if you lifted throughout the process. Trust me on this.
Heavy Lifting: As far as getting into lifting. When I use the term "heavy lifting" it's relative. I consider heavy lifting to be lifting in a lower rep range like a 5x5. The number on the bar to start isn't important so long as that number increases over time. Don't try and lift more than you can, but lift enough that you are sufficiently worked.
Don't eat in or around bedtime Myth: Total net caloric intake for the day is what matters, not timing. Nutrient timing is of VERY LITTLE IMPORTANCE
Skipping breakfast causes weight gain Myth: Skipping breakfast causes weight gain. Again it's totals for the day not timing! Eat when you want.
Supplements: Most supps are expensive garbage! I take a cheap multivitamin, an additional 5000 units of vitamin D, 1 triple strength fish oil tab, and creatine monohydrate. That is all you need. I do not consider protein bars/powders to be supplements. I treat them as food. That's all they are. The protein in powders and bars is no better or worse than the protein in chicken, beef, dairy, etc. Dollar per gram whey is probably the cheapest way to get in protein. If you have trouble eating enough protein in your diet, whey is a good option. If you can hit your protein goals without it, that's fine too. Don't spend tons of money on supplements! They account for <1% of total results
Thoughts on diet pills: I have tried several in the past (Hydroxycut, ephedrine, VPX meltdown, etc). Here's my theory on them. They don't actually burn fat. They blunt appetite and give you energy. If taking the pill allows you to eat less then I guess it "works". I have reached a point where hunger is no longer relevant to me. Hunger does not sway me or cause me to break. It's just a feeling, it's temporary, and if your goals are big, its sometimes necessary. Because these pills are mostly unregulated by the fda I will not recommend any of them, and I'd speak with a doctor before taking one.5 -
Vis, you may possibly be able to modify your first post and add this info to the bottom. Beats answering the same question over and over0
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Deadlift of course. I can't believe I let it happen. I was doing my normal routine when a bunch of the high school kids who lift at the YMCA asked if I could pull 5 plates for 1. I could do 405 x 5 so I figured I was in the neighborhood of this. In retrospect I was more around 450 not 495. I let my ego take over and got peer pressured by teenager. It's embarrassing really. I'll be paying for it for quite some time too! This is one of the reasons I rarely 1rep maxes for anything. You can blow you shoulder out doing a bad bench press, yo can hurt your back or knees doing a bad squat. The potential for injury sores when you try to do a 1 rep max. If you do not have power lifting ambitions a 1rm is essentially just a number to brag with. It has little to do with your overall results. I know plenty of guys who are physically stronger then me but don't look as "big" or "cut" as me. Strength is only important when compared to yourself.
What exercise were you doing when you injured yourself, and how much weight was it out of your comfort zone?1 -
Deadlift of course. I can't believe I let it happen. I was doing my normal routine when a bunch of the high school kids who lift at the YMCA asked if I could pull 5 plates for 1. I could do 405 x 5 so I figured I was in the neighborhood of this. In retrospect I was more around 450 not 495. I let my ego take over and got peer pressured by teenager. It's embarrassing really. I'll be paying for it for quite some time too! This is one of the reasons I rarely 1rep maxes for anything. You can blow you shoulder out doing a bad bench press, yo can hurt your back or knees doing a bad squat. The potential for injury sores when you try to do a 1 rep max. If you do not have power lifting ambitions a 1rm is essentially just a number to brag with. It has little to do with your overall results. I know plenty of guys who are physically stronger then me but don't look as "big" or "cut" as me. Strength is only important when compared to yourself.
Thanks for sharing. Good points about ego and the 1 rep max.0 -
Holy hell! You are amazing. Great answers on the first couple of pages too! Hopefully it will inspire some noobs to pick up the iron or even just stick to their weight loss plan. I sure wish I had started SL when I first started losing too, but maybe it was easier for me to add one thing at a time.
The steps I took over the last 2 years to get where I am now (~18% body fat, 100lb bench, etc):
1. Started walking more and cut my calories and alcohol consumption
2. Started StrongLifts 5x5
3. Cut alcohol to weekends and special occasions only
4. Did a bulk/cut cycle
5. Started running 5ks
6. Started doing martial arts (Krav maga)
7. Now I'm adding in some new weightlifting accessories, looking forward to my next qualifier, looking forward to the spartan sprint, and looking forward to my next bulk Sept 1st.
Pizza, ice cream, candy, wine etc are all part of my diet.
Friend me if you aren't overwhelmed by a deluge of new friends :-p0 -
Hi there, I'm really impressed with the level of success you acheived and how quickly!
I began working out (5 days a week) 6 weeks ago - and for the last 3 weeks I've added weight training - using the machines though (because I'm not sure of form with free weights - and suspect that I will be a work in progress for a really long time to come.
I do upper body 2x's a week, and lower body 2x's a week. with 2 rest days between each ... (example - upper body - Tues, Friday. Lower body Monday, Thursday) and with one hour of cardio - Elliptical on wednesday.
I feel really good - and am noticing some great strength gains every week, even though I'm still very much a weakling. I'm finding there's motivation just from raising my max # from 35lbs to 40lbs ... and, I look forward to every workout.
I gather that eventually there will be a plateau when I won't increase in strength and I worry about how that will affect my motivation level.
I currently practice a 5 set of 10 reps - and try to work at my max weight. I find that my weakest muscle groups are - shoulders and chest. and I struggle to build strength in both of these.
I'm only beginning to learn how to track food and I think I'm still making mistakes with it. I know I need protein - and I try to have either a protein shake or bar, pre-workout - but it sure is hard to be intaking food at 4:30 am...
This website has told me to take 2000 calories - and, for the most part I am able to keep to this number. I don't know if this is enough calories to build lean muscle though. I'm about 250 lbs (although I never weigh in so I'm just estimating this from how my clothes fit.)
I measured 2 weeks ago, measuring tape seems more honest about results that I'd want to track than a number... and a week later. I'd like to be fitter, toned, and strong - but, have not been thinking much about the cardio side of the equation since I've started using weights... Am I doing the wrong thing by focusing my workouts on weights and less on cardio?
The tape measure showed an inch difference in my waist, and neck - but an inch increase in my calves... I'm not arguing the leg growth if this means there's muscle building underneath ... will the fat above it dissapate with the increased metabolism of having more muscle? Or should I be concerned and find a way to add more cardio?
any advice would be most appreciated.
thanks,
Rose0 -
Weight Lifting Halt weight Loss Myth: No. Weight lifting does not halt weight loss. That's kind a rumor. People think they start gaining muscle rapidly when they lift and it's why the scale stalls. That's not true at all. Gaining muscle is hard and takes time. If you stop losing weight, 9 times out of 10 it's because you are eating too much.
I agree with all of the facts states above, except for this one in the short term. Changing your exercise routine, particularly by starting weight lifting, will cause your muscles to retain water and glycogen causing a temporary bump in water weight (1-3lbs). This weight should disappear after 2 weeks or so, though there is a smaller spike the day after each lifting session (in the .5lb range) in my experience.
You have not gained muscle, and if the weight sticks around or if your measurements (a much better tool than the scale) are going up, then you are eating too much.0 -
That is amazing
you look really good 0 -
hi im new to the site and i have been working out for three weeks now and bout thr third week is when i always quit because i dont see any results and then i beat my self up about because i really need to lose the weight. you see i have a heart condition that has been with me since i was born.Do you have any advice as to what i can do to help me lose weight a little bit more just message me . thanks0
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WOW! Fantastic transformation..... Was gonna ask about loose skin but you answered already so I'll just say WTG! You look HOT!0
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Holy Wow!!!
I mean, congratulations on your success 0 -
bump0
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So I'm still not sure I understand, I started with 122 lbs to lose. I have 99 left. should I stay in a deficit of 1000 cal a day (which is what I need to loose 2 lbs per wk) and still start lifting, or should I add calories if I start lifting and if so, how many should I add. I don't really get the part about cutting vs. adding fat and muscle.0
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ok I think you answered me here. Awesome!! You have inspired me!To answer all the people asking about gaining muscle and losing fat at the same time. First lets start by saying fat will not be lost unless a caloric deficit is present (eat less then you burn in a day). Muscle generally isn't built without a caloric surplus (eat more then you burn in a day). For most people you simply will not be able to do both. Some select groups of people can gain a little bit of muscle while losing fat but it's not massive and its not for a long period of time. Newbies to weight lifting will do it for a short while, the obese can do it as well, but know that not a ton of mass will be gained. Teenagers can accomplish better then most people. People who take PEDs can do it as well.
All that being said, no matter what you goal is, YOU SHOULD LIFT! When in a caloric deficit the body must burn something for fuel. It can burn fat, glycogen, muscle, etc. If you lift weights and get in adequate protein, you give the body much less of a reason to burn muscle. This is why the obese should lift. When you are losing all the weight, some of it will be lean mass. If you lift, much less of it will be lean mass then if you don't. You will look better when the weight is off if you lifted throughout the process. Trust me on this.0 -
Unfortunately I think they stop allowing you to modify a post after a certain amount of time because edit is no longer an option. Otherwise that would have been an excellent idea!Vis, you may possibly be able to modify your first post and add this info to the bottom. Beats answering the same question over and over
FR sentHoly hell! You are amazing. Great answers on the first couple of pages too! Hopefully it will inspire some noobs to pick up the iron or even just stick to their weight loss plan. I sure wish I had started SL when I first started losing too, but maybe it was easier for me to add one thing at a time.
The steps I took over the last 2 years to get where I am now (~18% body fat, 100lb bench, etc):
1. Started walking more and cut my calories and alcohol consumption
2. Started StrongLifts 5x5
3. Cut alcohol to weekends and special occasions only
4. Did a bulk/cut cycle
5. Started running 5ks
6. Started doing martial arts (Krav maga)
7. Now I'm adding in some new weightlifting accessories, looking forward to my next qualifier, looking forward to the spartan sprint, and looking forward to my next bulk Sept 1st.
Pizza, ice cream, candy, wine etc are all part of my diet.
Friend me if you aren't overwhelmed by a deluge of new friends :-p
Because you are eating in a deficit you won't build much or any lean muscle (sometimes you can build a little bit when you first start lifting). I talk more about it in a post right below your original one. As far as protein, there is no reason to take it before you workout or immediately after either. Simply try and hit your protein goal by the end of the day. That's really all that matters. As a beginner lifter I would advise a 3 day total body rather then the upper lower split. Total body seems to give the best results to beginners. Tape measuring can be just as deceiving as the scale. If you don't measure at exactly the same point on your body as you did the previous measurement you can think you've gained or lost inches when you really didn't. I like to use every tool available to judge progress. Pictures are my number 1 tool for comparison, I also use measurements, the scale, how my clothes fit. Any one of those can be deceiving but if all them seem to indicate progress then it's unlikely you're being fooled.Hi there, I'm really impressed with the level of success you acheived and how quickly!
I began working out (5 days a week) 6 weeks ago - and for the last 3 weeks I've added weight training - using the machines though (because I'm not sure of form with free weights - and suspect that I will be a work in progress for a really long time to come.
I do upper body 2x's a week, and lower body 2x's a week. with 2 rest days between each ... (example - upper body - Tues, Friday. Lower body Monday, Thursday) and with one hour of cardio - Elliptical on wednesday.
I feel really good - and am noticing some great strength gains every week, even though I'm still very much a weakling. I'm finding there's motivation just from raising my max # from 35lbs to 40lbs ... and, I look forward to every workout.
I gather that eventually there will be a plateau when I won't increase in strength and I worry about how that will affect my motivation level.
I currently practice a 5 set of 10 reps - and try to work at my max weight. I find that my weakest muscle groups are - shoulders and chest. and I struggle to build strength in both of these.
I'm only beginning to learn how to track food and I think I'm still making mistakes with it. I know I need protein - and I try to have either a protein shake or bar, pre-workout - but it sure is hard to be intaking food at 4:30 am...
This website has told me to take 2000 calories - and, for the most part I am able to keep to this number. I don't know if this is enough calories to build lean muscle though. I'm about 250 lbs (although I never weigh in so I'm just estimating this from how my clothes fit.)
I measured 2 weeks ago, measuring tape seems more honest about results that I'd want to track than a number... and a week later. I'd like to be fitter, toned, and strong - but, have not been thinking much about the cardio side of the equation since I've started using weights... Am I doing the wrong thing by focusing my workouts on weights and less on cardio?
The tape measure showed an inch difference in my waist, and neck - but an inch increase in my calves... I'm not arguing the leg growth if this means there's muscle building underneath ... will the fat above it dissapate with the increased metabolism of having more muscle? Or should I be concerned and find a way to add more cardio?
any advice would be most appreciated.
thanks,
Rose0 -
Thank you! I appreciate itThat is amazing you look really good
Weight loss is 90% diet. You can lose weight doing no exercise at all if you heart condition prevents it. Simply put if you eat less then your body burns in a day you will lose weight. Now exercising can help increase how much you burn but your day to day activities will account for quite a bit of your total calories burned. Doing weights can help ensure the weight you are losing is fat and not muscle but if your condition prevents that you can still lose weight and fat through diet alone. Track everything you eat every day and if you aren't losing weight after a few weeks, decrease your total calories.hi im new to the site and i have been working out for three weeks now and bout thr third week is when i always quit because i dont see any results and then i beat my self up about because i really need to lose the weight. you see i have a heart condition that has been with me since i was born.Do you have any advice as to what i can do to help me lose weight a little bit more just message me . thanks
Thank you! I creeped your profile and it looks like you've made some awesome progress as well! Keep up the good work!WOW! Fantastic transformation..... Was gonna ask about loose skin but you answered already so I'll just say WTG! You look HOT!0 -
P4L0
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Must be nice to be able to sit down and not have your pants digging into your fat stomach underneath.
I sometimes have that problem and I'm not even that fat lol0 -
So do you not put in any exercise at all? I'm curious, because my fitness class doesn't fit anything specific, I just took an average of what machines I used in cardio for the time period I'm on them.. added them together to get a decent estimate.
Excellent question. I was hoping someone would ask it. If you look at my log, you'll see I do not track exercise calories. This is because it is very hard to get an accurate reading on what you've burned. I don't care what fancy fit watch you have or what website you use, it's not going to be accurate enough. I never eat back calories burned in exercise. I simply pick a target calorie goal. I currently am cutting on 2500 calories. My workouts are pretty consistent. If I don't lose weight on the 2500 calories then I simply reduce the number. When you eat back exercise calories, your intake is all over the place and difficult to adjust. For me, my intake is the same every single day and very easy to adjust,I've changed my workout focus recently from weightlifting and cardio, to mostly weightlifting and body weight exercises, but have trouble accurately adding calories expended into MFP for the weightlifting exercises/reps. How did you track this? I was thinking maybe I shouldn't be so concerned about tracking calories expended during workouts, but instead alter the MFP profile to something like moderately active. Right now I'm just kind of doing a guessing game. I seem to be losing inches still, and am satisfied/full with calories consumed, but I'm wanting a more organized, consistent way to track this. Thanks for all the great advice, and all the time you're taking answering our questions. Much appreciated.0 -
Your amazing!!! You inspire me 0
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Thanks for taking the time to answer questions.0
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Quite, quite inspiring! Thanks for sharing your story and for taking the time to answer questions. :glasses:0
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I also work in healthcare as an ICU RN doing 12 hour shifts. I went from nights to days a while ago thinking "Oh, I'll lose weight so easily with all of the energy I'll have." How wrong I was :-).
1. Any advice on how you get your meals in when working 12 hr shifts? I want to eat when hungry but rarely can - I have to go when I can go, when my roommate can cover my patients, whenever that is. I know you'll understand this. I often go way too long without eating in the afternoons and then am starving when I get home (which leads to overeating a bunch of sugar).
2. I also find that with an hour commute I am dead tired on my work days. I cant even imagine working out on work days. Do you?
3. Do you really truly get more energy from exercising? I have never exercised consistently enough to notice that positive change. It usually gives me temp energy, and then I need a nap. I almost dont even care if I lose the @ 30 lbs I need to lose, I just want more ENERGY!
Fyi 42, female, 2 kids, always tired
Thanks in advance! :-) You're very inspiring.0 -
You are the man! Great work, dude! An inspiration for sure.0
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Never really had that problem. My *kitten* was so fat I had to buy size 44 pants and wear a belt with them!Must be nice to be able to sit down and not have your pants digging into your fat stomach underneath.
I sometimes have that problem and I'm not even that fat lol
No, I don't log any exercise at all. It isn't necessary. I lift 3 days a week do yoga once a week, and almost never do formal cardio. I go on walks and hikes frequently but rarely do things like biking, jogging, etc. I couldn't tell you how many calories any of that stuff burns but it doesn't matter. Because I am consistent, whatever the number is, it doesn't change much from week to week. Because of that I only need to worry about my intake. I'm losing roughly 1 lb a week eating 2500 calories. If I stall I will simply reduce calories. This way, even though I have no idea how much my body is burning from exercise or how much it burns from simply functioning, I still lose weight.So do you not put in any exercise at all? I'm curious, because my fitness class doesn't fit anything specific, I just took an average of what machines I used in cardio for the time period I'm on them.. added them together to get a decent estimate.
Because I work nights I usually eat one meal before I go in and one meal at work. I pack my lunch and only eat what I pack. So even if I go several hours of being hungry from not getting a chance for a break (all too common an occurrence in our profession) I still will only eat what I've packed. So no matter what, what I consume will be the same. The only thing that varies is when I consume it and that doesn't make a difference. I am physically unable to workout effectively after a shift. I usually get home at 8am, sleep until 2pm, go directly to the gym, then eat and prepare for a shift. I do not have children though so I probably have more free time then you. You really only need to hit the gym 3 days a week for an hour each day to get a decent lift in. If you can only do it on days off that should be fine. Exercise doesn't give you immediate energy. You don't all of a sudden go "Hey! I've got tons of energy". It's a subtle change over time. But now in comparison to when I was obese, my energy level is WAY HIGHER! Coffee helps with all this! I drink too much coffee! I drink it before and during shifts, before the gym, when I wake up, literally all the time. I would fear for my patients if they took our french press away!I also work in healthcare as an ICU RN doing 12 hour shifts. I went from nights to days a while ago thinking "Oh, I'll lose weight so easily with all of the energy I'll have." How wrong I was :-).
1. Any advice on how you get your meals in when working 12 hr shifts? I want to eat when hungry but rarely can - I have to go when I can go, when my roommate can cover my patients, whenever that is. I know you'll understand this. I often go way too long without eating in the afternoons and then am starving when I get home (which leads to overeating a bunch of sugar).
2. I also find that with an hour commute I am dead tired on my work days. I cant even imagine working out on work days. Do you?
3. Do you really truly get more energy from exercising? I have never exercised consistently enough to notice that positive change. It usually gives me temp energy, and then I need a nap. I almost dont even care if I lose the @ 30 lbs I need to lose, I just want more ENERGY!
Fyi 42, female, 2 kids, always tired
Thanks in advance! :-) You're very inspiring.1 -
great results! i started out at 367 ish and now am at your starting weight. I am excited to be where you are down the road! I believe lifting is the key to my success so far, but after reading some of the answers you have given I may need to change my workout to ICF 5X5. thanks for the inspiration!1
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In for answers.
You have done amazing btw!!1 -
In. Was lurking before, but now in. Great job, great transformation, and very inspiring. Just all around great job at creating a new you.
But really I am in beacuse I want to call out and praise (as others have) your attitude and approach to forum conversations -- freaking awesome! Honest; sincere; not taking bait offered up here and there; not being drawn into side discussions; encouraging to others; polite; gracious.
Your physical transformation is wonderful and inspiring; your online demeanor and presence is even more inspiring, and certainly more unusual. Thank you!4 -
Dude, I just want to say holy crap that is beyond awesome! That is amazing work my hat goes off to you.0
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The good: Feel better physically and emotionally by a degree I cannot put into words. Look better. More confidence. I can climb stairs with feeling like death. I work in health care and no long feel like a hypocrite when I tell my patience about the risk factors associated with obesity. I love being able to pull out old fat picture when someone says something to the effect of "You don't understand because your in shape" or "you don't get it, you've never been fat". I could go on and on in this category.You look great!
How has getting down to this weight and building up muscle impacting your life? The good and bad of it.
The bad: I'm kind of a pain about going out to eat certain places. I don't much like eating food I didn't prepare unless its on my very few and far between free days. Don't get me wrong I eat treats and snacks all the time but I weigh/prepare them myself so I can account for it. I will always feel the need to better myself. When I was fat I didn't care. Sometimes this can be mentally exhausting. But the bads don't even begin to compare to all the goods.
WOW! You are such an inspiration. And pretty hot too, if you don't mind me saying! Well done you 0
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