I went from morbidly obese to 6 pack abs! Ask me Anything
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You have a cult following! And for good reason. Thank you for sharing your story and continuing to come here month after month to respond. I bet it's motivating!
I am female, just starting heavy lifting at the age of 62, and looking at 5x5 programs...thanks for your Ice Cream 5x5 recommendation, I had not heard of it and will look at it. In the meantime, I am doing kettle bells - Russian swings and goblet squats to start, doing great so far, having really looked at a lot of instructional videos to be sure of technique. I have lifted dumbbells for years and do cardio 5 days a week. I am 21lbs into a 100lb weight loss journey I started in April of this year.
Again, thank you...the fact that just a little more than 5 years ago you were 315lbs is astounding. Fabulous transformation, congratulations!1 -
You are clearly not eating enough for your activity level. You need to increase calories by quite a bit. At 500-700 calories intake you couldn't possibly be getting in enough protein and fats to maintain muscle mass and achieve overall health. I would increase calories by a lot and try and utilize a more healthy, sustainable, method of weight loss. 500 calories a day for a man, unless under the strict supervision of a health care professional, is borderline eating disorder territory. Even PSMFs done by clinics have you eating more calories then that.alex111444 wrote: »The research on ALCAR as a fat loss supplement is fairly weak. I'd save my money.
thanks for the answers, one last question though, when i said i lost weight, i meant pretty fast... 105 pound in 3month (15th of april to 15th of july), eating ( at start) 500 calories a day, then upping it at about 700 a day now, i stick to it very well, feeling sometime dizzy i won't lie, doing cardio everyday and strenght training 4 times a week, seeing many and many of your videos i start to understand that your opinion about that much cardio is that it's not optimal. i weigh 235 now, and used to weigh as high as 375. so there might be some psychological damage there that is making me scared to drop even one day of cardio, i would like to know if you think it's okay to rush to 200 pounds then focus solely on strenght with only about 30km walks total per week?
I never plateaued. I just gradually reduced calories whenever weight loss slowed. It always works. If you reduce calories, you will lose weight. You also have to be wise enough to realize when further weight loss is actually counterproductive to your physique and adding muscle will net you a better result. My number one tip for diet/nutrition is to get good at counting calories. That involves consistently tracking every day, weighing ALL of your solid food on a food scale and only using measuring cups/spoons for liquids, and not forgetting or purposely not logging things you eat. If you want to eat it, weight it then log it...RandilovestoRun wrote: »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!
Congratulations on your success. I am a woman but so inspired by you. I am not looking to have as drastic of a transformation, starting weight is 165 I'd like to be around 135 and want to be lean with muscle. Either way, you saying your biggest regret is not starting to lift from day one is helpful. I am currently running 5-6 days a week and lifting 3 and have been wondering if it's actually not helpful to be lifting so early. But I'll keep lifting! Couple questions: What did you did if and when you plateaued (trying to prepare)? What are your top nutrition/diet tips? Again, congrats!! You look fantastic.
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Hi, idk if you've covered this issue there are years worth of comments lol but did your skin tighten up as you lost the weight/added muscle?0
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This is probably the number 1 question asked of me in general and in this thread. Check back 1 page and you'll find a video that pretty much explains loose skin and what can be done about it.AlisaPrince86 wrote: »Hi, idk if you've covered this issue there are years worth of comments lol but did your skin tighten up as you lost the weight/added muscle?
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You are clearly not eating enough for your activity level. You need to increase calories by quite a bit. At 500-700 calories intake you couldn't possibly be getting in enough protein and fats to maintain muscle mass and achieve overall health. I would increase calories by a lot and try and utilize a more healthy, sustainable, method of weight loss. 500 calories a day for a man, unless under the strict supervision of a health care professional, is borderline eating disorder territory. Even PSMFs done by clinics have you eating more calories then that.alex111444 wrote: »The research on ALCAR as a fat loss supplement is fairly weak. I'd save my money.
thanks for the answers, one last question though, when i said i lost weight, i meant pretty fast... 105 pound in 3month (15th of april to 15th of july), eating ( at start) 500 calories a day, then upping it at about 700 a day now, i stick to it very well, feeling sometime dizzy i won't lie, doing cardio everyday and strenght training 4 times a week, seeing many and many of your videos i start to understand that your opinion about that much cardio is that it's not optimal. i weigh 235 now, and used to weigh as high as 375. so there might be some psychological damage there that is making me scared to drop even one day of cardio, i would like to know if you think it's okay to rush to 200 pounds then focus solely on strenght with only about 30km walks total per week?
I never plateaued. I just gradually reduced calories whenever weight loss slowed. It always works. If you reduce calories, you will lose weight. You also have to be wise enough to realize when further weight loss is actually counterproductive to your physique and adding muscle will net you a better result. My number one tip for diet/nutrition is to get good at counting calories. That involves consistently tracking every day, weighing ALL of your solid food on a food scale and only using measuring cups/spoons for liquids, and not forgetting or purposely not logging things you eat. If you want to eat it, weight it then log it...RandilovestoRun wrote: »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!
Congratulations on your success. I am a woman but so inspired by you. I am not looking to have as drastic of a transformation, starting weight is 165 I'd like to be around 135 and want to be lean with muscle. Either way, you saying your biggest regret is not starting to lift from day one is helpful. I am currently running 5-6 days a week and lifting 3 and have been wondering if it's actually not helpful to be lifting so early. But I'll keep lifting! Couple questions: What did you did if and when you plateaued (trying to prepare)? What are your top nutrition/diet tips? Again, congrats!! You look fantastic.
i have watched quite a few of your videos, i just saw the one where you speak about reverse diet and why in most case it is not needed, except in dramatic ones where retards cut their calories too low ( hey that's me) , so would you say that after 3 month of such extreme diet (500-700calories per day) i should up by100 a week? or i need to get it up at around 1800 at a faster rate to not aggravate my metabolism?1 -
Amazing. And you are still helping people on here. Thank you!0
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A hundred a week is probably slower than necessary. I'd do 250 and hold for 2 weeks, do anyother 250 and hold for 2 weeks and see where you are from there.alex111444 wrote: »
You are clearly not eating enough for your activity level. You need to increase calories by quite a bit. At 500-700 calories intake you couldn't possibly be getting in enough protein and fats to maintain muscle mass and achieve overall health. I would increase calories by a lot and try and utilize a more healthy, sustainable, method of weight loss. 500 calories a day for a man, unless under the strict supervision of a health care professional, is borderline eating disorder territory. Even PSMFs done by clinics have you eating more calories then that.alex111444 wrote: »The research on ALCAR as a fat loss supplement is fairly weak. I'd save my money.
thanks for the answers, one last question though, when i said i lost weight, i meant pretty fast... 105 pound in 3month (15th of april to 15th of july), eating ( at start) 500 calories a day, then upping it at about 700 a day now, i stick to it very well, feeling sometime dizzy i won't lie, doing cardio everyday and strenght training 4 times a week, seeing many and many of your videos i start to understand that your opinion about that much cardio is that it's not optimal. i weigh 235 now, and used to weigh as high as 375. so there might be some psychological damage there that is making me scared to drop even one day of cardio, i would like to know if you think it's okay to rush to 200 pounds then focus solely on strenght with only about 30km walks total per week?
I never plateaued. I just gradually reduced calories whenever weight loss slowed. It always works. If you reduce calories, you will lose weight. You also have to be wise enough to realize when further weight loss is actually counterproductive to your physique and adding muscle will net you a better result. My number one tip for diet/nutrition is to get good at counting calories. That involves consistently tracking every day, weighing ALL of your solid food on a food scale and only using measuring cups/spoons for liquids, and not forgetting or purposely not logging things you eat. If you want to eat it, weight it then log it...RandilovestoRun wrote: »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!
Congratulations on your success. I am a woman but so inspired by you. I am not looking to have as drastic of a transformation, starting weight is 165 I'd like to be around 135 and want to be lean with muscle. Either way, you saying your biggest regret is not starting to lift from day one is helpful. I am currently running 5-6 days a week and lifting 3 and have been wondering if it's actually not helpful to be lifting so early. But I'll keep lifting! Couple questions: What did you did if and when you plateaued (trying to prepare)? What are your top nutrition/diet tips? Again, congrats!! You look fantastic.
i have watched quite a few of your videos, i just saw the one where you speak about reverse diet and why in most case it is not needed, except in dramatic ones where retards cut their calories too low ( hey that's me) , so would you say that after 3 month of such extreme diet (500-700calories per day) i should up by100 a week? or i need to get it up at around 1800 at a faster rate to not aggravate my metabolism?
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wow!! amazing job!
how did you get your stomach flat? im doing cardio 3x week, strength training 3x week, and abs 3-4x week but still have a little fat JUST in my stomach area. any recommendations? 1 -
is there a reason you are not doing anymore videos on youtube? i was really enjoying your vlogs and recipe!0
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Spot reduction is impossible so to flatten your stomach you must simply lose more body fat. The lower stomach is the last place fat typically sticks for many people. I'd also not do abs separate from strength training. They do not require anything special. 2-3 times a week, when you strength train, train your abs in a weighted fashion and progressively add weight as time goes on, just like every other muscle should be trained...GettingFitSlim wrote: »wow!! amazing job! how did you get your stomach flat? im doing cardio 3x week, strength training 3x week, and abs 3-4x week but still have a little fat JUST in my stomach area. any recommendations?alex111444 wrote: »is there a reason you are not doing anymore videos on youtube? i was really enjoying your vlogs and recipe!
I'm extremely busy at the moment. Working full time, grad school full time, 5 month old daughter. YouTube is going to be on hold for a bit though I am going to try and put out a few videos during my 2 week break from school coming up.2 -
Hi it's me again , just recently ive found that I stick to my calories but then within 4 days im binge eating and gaining . Im now doing the 5:2 fast to help cancel out my binges . I was doing slimming world for a bit and loosing but only a pound at a time . I really don't know what to do anymore ? No matter what diet wether it be sw calorie counting or fast I always end up having a binge . Im not upset or unhappy . It's just a bad habit ! How can I resolve this1
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Lillyloooo wrote: »Hi it's me again , just recently ive found that I stick to my calories but then within 4 days im binge eating and gaining . Im now doing the 5:2 fast to help cancel out my binges . I was doing slimming world for a bit and loosing but only a pound at a time . I really don't know what to do anymore ? No matter what diet wether it be sw calorie counting or fast I always end up having a binge . Im not upset or unhappy . It's just a bad habit ! How can I resolve this
You have to make a lifestyle change. This is a permanent choice to stop doing things that sabatoge your weight loss/maintenance. People can encourage you and give you tips but ultimately it is YOU that has to say no to binge eating. Will power, and lasting will power can only come from inside yourself.
P.s. I know the question wasn't for me but that's as honest an answer as I think you'll get. Good luck2 -
At first everyone is very supportive. I was single when I began losing weight so I didn't have a significant other at the time. My wife is wonderful in supporting my eating habits (weighing, tracking, etc). There were times when people would say "You're too skinny" "you've lost enough" and things of that nature. For the most part I just ignore them. As far as how I would deal with a wife that didn't support my weight loss, I'd simply not them interfere. People can be unsupportive but ultimately no one can force you to eat anything you don't want. If it comes down to preparing your own food and having your husband prepare what he wants then so be it. I would not feel obligated to make two separate meals or anything like that. There's nothing wrong with two people cooking their own food. You can do your best to try and suggest things he'll eat that you can make fit your calories but if he refuses then he'll have to make his own meals. Fortunately my wife and I eat fairly similarly but that is how I imagine I would handle it.lidatziafalia wrote: »First of all, congrats on your transformation! You look awesome!
I don't know if anyone else asked you this already but were the people close to you supportive? I have to deal with a pretty unsupportive husband and I don't know how to handle it!
I personally think 5:2 fasting plays into binge eating. It might work for some but for others I think the restriction in order to eat more on the feeding days plays into binge eating. I credit 16/8 fasting for dealing with my binge eating but again, that can play into binges as well. Sometimes when we use fasting to have larger meals, we can be more inclined to eat less nutritious foods because we have so many calories to work with. I personally suggest all binge eaters get used to consuming lots of minimally processed who foods in order to stay full but again this stuff all varies quite a bit from person to person. You just need to find the right balance of when and what to eat that allows you to not binge. And in the end, no matter how you organize your meals or what foods you eat, you decide to binge or not. Willpower cannot really be taught, you must simply make the choice not to binge. When you do binge do not dwell on it. Try and analyze what caused the binge, adjust your diet to attempt to fix that cause, and move on.Lillyloooo wrote: »Hi it's me again , just recently ive found that I stick to my calories but then within 4 days im binge eating and gaining . Im now doing the 5:2 fast to help cancel out my binges . I was doing slimming world for a bit and loosing but only a pound at a time . I really don't know what to do anymore ? No matter what diet wether it be sw calorie counting or fast I always end up having a binge . Im not upset or unhappy . It's just a bad habit ! How can I resolve this
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Hi Vismal, I'm following your youtube chaneel, but you haven't posted any videos for the past two months.0
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Hi Vismal, I'm following your youtube chaneel, but you haven't posted any videos for the past two months.
@ahmshaki Not Vismal/Nick but this was already mentioned and addressed recently so I just figured I'd quote it and save him some time.alex111444 wrote: »is there a reason you are not doing anymore videos on youtube? i was really enjoying your vlogs and recipe!
I'm extremely busy at the moment. Working full time, grad school full time, 5 month old daughter. YouTube is going to be on hold for a bit though I am going to try and put out a few videos during my 2 week break from school coming up.
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I love reading this thread. Thanks for being so thorough with everyone. It helps us all.0
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CONGRATS.......HARD WORK.....DETERMINATION AND DRIVE..... INSPIRING1
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WifiresGettingFit wrote: »Hi Vismal, I'm following your youtube chaneel, but you haven't posted any videos for the past two months.
@ahmshaki Not Vismal/Nick but this was already mentioned and addressed recently so I just figured I'd quote it and save him some time.alex111444 wrote: »is there a reason you are not doing anymore videos on youtube? i was really enjoying your vlogs and recipe!
I'm extremely busy at the moment. Working full time, grad school full time, 5 month old daughter. YouTube is going to be on hold for a bit though I am going to try and put out a few videos during my 2 week break from school coming up.
thanks!2 -
Haven't posted a progress picture lately. This is 6'1 @ 200 lbs just starting to transition from calorie deficit to surplus...
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Great pic my friend !0
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Holy Smokes!
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Wow, that's an amazing transformation!!! Congrats!
I wanted to ask how much of a calorie deficit did you feel more comfortable with for the most part of your weight loss journey? You probably have already answered this and I'm sorry for asking again but I went through many pages of the thread and could not locate it.
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For the majority of the loss, around 500 calories a day deficit was used. 1 lb a week is a pretty good target for most people. I lost faster at the very beginning and a little slower at the very end. Obviously the bigger you are and the more you have to lose plays a huge impact on setting the deficit.Wow, that's an amazing transformation!!! Congrats!
I wanted to ask how much of a calorie deficit did you feel more comfortable with for the most part of your weight loss journey? You probably have already answered this and I'm sorry for asking again but I went through many pages of the thread and could not locate it.
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Everyone on here is losing 100+ pounds. I just want to lose 12 lbs and seriously can not do it. I've been on and off diets for the last two years. I'm giving up so easily. I know I have will power but can't seem to find it anymore! Any tips on staying on track?!0
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Did you lose 120 lbs in 5 months? How? Running, diet ?0
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what are your thoughts on protein bars?1
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hey vismal i have a question concerning protein powders, first of , do you think trutein is a good brand? taste and composition wise, and also, which one is a very good tasting one? Appart from the tasty wheys0
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The easiest way for me to stay on track was to pick a plan that I could live with long term. Temporary alterations to eating patterns aka diets do not usually work. Permanent changes to eating patterns do. I order to make a permanent change the change itself must be sustainable. Ask yourself at the onset of a "diet" if you can reasonably see yourself eating this way for many years to come. If the answer is no, your diet will fail and you need to reconsider your approach.graciesmommy18 wrote: »Everyone on here is losing 100+ pounds. I just want to lose 12 lbs and seriously can not do it. I've been on and off diets for the last two years. I'm giving up so easily. I know I have will power but can't seem to find it anymore! Any tips on staying on track?!
I think your math is off. The original pictures are 1 year and five months apart, not five month. Losing 100 lbs in 5 months is only acceptable to someone who is super-morbidly obese and under the direct care of a physician. As to how I lost the weight, this entire AMA sums all of it up, the first several pages give a basic blueprint to my methods.Did you lose 120 lbs in 5 months? How? Running, diet ?what are your thoughts on protein bars?
They are a fine way to get extra protein in your diet if you find yourself lacking and they are also a convenient way to get protein in on the go. Check the ingredients though and make sure the protein source is a quality one.1 -
Trutein is good. I like the cinnamon bun the best. Strawberry banana is good but birthday cake was not as good. My favorite protein is MTS. Their new apple pie flavor is really good.alex111444 wrote: »hey vismal i have a question concerning protein powders, first of , do you think trutein is a good brand? taste and composition wise, and also, which one is a very good tasting one? Appart from the tasty wheys
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