I went from morbidly obese to 6 pack abs! Ask me Anything

EllaLeahB

Congratulations on your transformation!

Unknown

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bisonpitcher

What made you decide when to stop your initial cut? Was it a certain weight or body fat%? I'm a long way from ending my cut, but I'm trying to hone in on a specific target to cut to and then start bulk/cut cycles. Not sure how far I should go.

Jezreel12

Sorry Vismal, you're absolutely correct. I didn't think about what you mentioned and I completely agree that I should of waited until you addressed her first. I apologize for it

vismal

bisonpitcher wrote: »

What made you decide when to stop your initial cut? Was it a certain weight or body fat%? I'm a long way from ending my cut, but I'm trying to hone in on a specific target to cut to and then start bulk/cut cycles. Not sure how far I should go.

You eventually hit a point where visually, losing more fat would look worse then adding some muscle. There is no exact way to tell and it will vary from person to person. If you look back to the picture in my original post to this thread, the middle picture highlights what I'm talking about. For me personally, any leaner than in picture number 2 would probably begin to look more scrawny than cut. Some people naturally carry more muscle mass than others or gain more during their "noob gains" period when they first start training. They may be able to get a bit leaner before a bulk. Basically, you'll know by how you look in the mirror when it's time to bulk and it's generally about 10-15lbs lighter than what you probably think it will be weight wise.

eblyth00

Hey vismal. I've just started back on my weight-loss journey and am 6ft weigh 300lbs. I've done a lot of research into I.F. I've never seen anyone mix the different types though, I'm on my 5th day and feeling so much energy no weakness nor trouble recovering after workouts, what I have been doing is a mix of 16/8, one meal a day, and 5:2. On Monday I eat only once 600 calories like on 5:2. Tuesday's following the low calorie day I do 16:8, then on Wednesday I eat just dinner. Thursday 600 cal, Friday 16:8 Saturday and Sunday one meal a day. All days that are not 600 calories are 1600 calories. Which average for the week 1350 per day. I know this is well under a 1000 cal deficit, but since I have so much to loose is it safe. I listen to my body and don't feel hungry anymore. I strength train 3 days per week and walk 3 miles on workout days and walk 5 miles on non workout days Sunday I rest.

So far this has been the easiest lifestyle change I have attempted saving all my calories for one meal let's me feast then my low cal days are easy knowing I will feast again soon. Lol

eblyth00

Oh my bmr is calculated at 2639 cal. I don't eat back any exercise calories.

Sector725

You look HOT! Way to go!!!

vismal

eblyth00 wrote: »

Hey vismal. I've just started back on my weight-loss journey and am 6ft weigh 300lbs. I've done a lot of research into I.F. I've never seen anyone mix the different types though, I'm on my 5th day and feeling so much energy no weakness nor trouble recovering after workouts, what I have been doing is a mix of 16/8, one meal a day, and 5:2. On Monday I eat only once 600 calories like on 5:2. Tuesday's following the low calorie day I do 16:8, then on Wednesday I eat just dinner. Thursday 600 cal, Friday 16:8 Saturday and Sunday one meal a day. All days that are not 600 calories are 1600 calories. Which average for the week 1350 per day. I know this is well under a 1000 cal deficit, but since I have so much to loose is it safe. I listen to my body and don't feel hungry anymore. I strength train 3 days per week and walk 3 miles on workout days and walk 5 miles on non workout days Sunday I rest.

So far this has been the easiest lifestyle change I have attempted saving all my calories for one meal let's me feast then my low cal days are easy knowing I will feast again soon. Lol

1350 is WAY too low of a daily average of calories for someone your height and weight. You will be able to keep it up for a short while but you will likely impair your recovery, be prone to binging, generally not feel that great, or experience any of the countless other side effects from eating so little. Your breakdown of meals and when you eat is fine, that really is mostly just based on personal preference but 1350 is just way too few calories. I'd eat at least 2000. I will note accuracy of calorie counting plays a big role here. Someone who doesn't weigh their food on a food scale or eats out/meals they didn't prepare may well be eating 2000 calories even if their goal is only 1350. I wrote a guide on calorie counting here: http://community.myfitnesspal.com/en/discussion/comment/38825118
If you are already doing most of the things lined out in the guide, I'd raise calories to at least 2000, if you aren't, you're very likely eating more then you think. In that case I'd still raise calories to at least 2000 but I'd start doing the things from the guide.

designerdiscounts

Bumping so I can read more later. Your transformation is inspiring!

eblyth00

Alright thanks for the response vismal I will make the changes you recommended. I have the 2 low calorie day of 600 calories. The remaining 5 should I do 2000 calories or 2500 so the week averages 2000 per day.

designerdiscounts

I would love some advice if you don't mind.

I'm female, 43 yrs old, 5'4", weight 145. Body fat % is probably high, I don't have much definition. I've been doing piyo classes 3 days a week and just started Nrol4w this week. I can only squat 30 lbs and curl about 12 each arm. I feel like I have another 10 lbs to lose but also want to retain/build as much muscle as possible. I'm eating about 1600 cals a day with 40% protein/30 fat/30 carbs. My question - the scale hasn't budged up or down for a month. Am I on the right track? Should I add something else or change calories or just be patient?

Flyingwarrior1966

Reduce cal by 100-200.. add more cardio and mix up the types of cardio you have been doing. GreAt success so far, the final 10 is always the toughest but you will get there.. hang in and good luck

vismal

Flyingwarrior1966 wrote: »

Reduce cal by 100-200.. add more cardio and mix up the types of cardio you have been doing. GreAt success so far, the final 10 is always the toughest but you will get there.. hang in and good luck

I don't want to sound like a jerk, but this is twice now in just the last few days... There is a huge forum here on MFP where people post questions seeking general advice from whoever wants to give it. This thread however is an ask me anything thread. People post here to ask me questions and get my response. When others answer the questions it causes a few problems. It can confuse both myself and the person asking, it can be advice I do not agree with (and I do not fully agree with the advice you gave in this particular situation), and it generally defeats the entire purpose of an AMA thread. So I'll ask again that people not answer questions in this thread. If you have something to add or a follow up question after I have answered the OP that's fine and I encourage that. I know everyone has good intentions and is just trying to help but if I have yet to answer the question please save your thoughts until I get a chance.
More specifically to what you advised, I rarely tell people to eat more or less calories unless I have an idea of how well they count calories with the exception being when a goal is set way too high or way too low which is not the case here. You advise adding more cardio and mixing up cardio. She didn't really mention how much cardio she does so how can you know more is appropriate? Further, her goal in addition to fat loss was to gain/maintain as much muscle as possible. Excessive cardio will hinder that goal. She also might not like cardio. It's not necessary to lose fat. It can be a tool to use and I generally encourage it but it's certainly not required. Mixing up cardio is rarely something I recommend as it's usually not needed for simple fat loss.

designerdiscounts wrote: »

I would love some advice if you don't mind.

I'm female, 43 yrs old, 5'4", weight 145. Body fat % is probably high, I don't have much definition. I've been doing piyo classes 3 days a week and just started Nrol4w this week. I can only squat 30 lbs and curl about 12 each arm. I feel like I have another 10 lbs to lose but also want to retain/build as much muscle as possible. I'm eating about 1600 cals a day with 40% protein/30 fat/30 carbs. My question - the scale hasn't budged up or down for a month. Am I on the right track? Should I add something else or change calories or just be patient?

As I mentioned above, one of the most important things to establish is how well you track your calories. The biggest indicator is whether or not you use a food scale to weigh what you eat or are you just estimating/using measuring cups. This guide lays out recommendations for accurate calorie counting: http://community.myfitnesspal.com/en/discussion/comment/38825118
If you are currently not doing much of what the guide suggests I'd start following it. You may not need to adjust your calorie goal, you might simply need more accurate tracking. If you are already doing most of the things from the guide then we can assume your count is fairly accurate. If this is the case I would reduce calories by about 10% and see if some weight starts to move. I'd also encourage daily weigh ins while tracking those weigh ins at trendweight.com. That website allows for a rolling average to be taken of your daily weights and it will let you know what your weight is actually doing. Sometimes losing 0.5 lbs a week is hard to notice between daily fluctuations in weight. Trendweight accounts for all of that in its averaging. I would not use macro ratios. Macros should be based on your weight, not a percentage. This video explains how I calculate macros

https://www.youtube.com/watch?v=7cc18wLJW3k

Another factor might be your new lifting program. Doing compound lifts can initially cause some water retention but this will take care of itself after a few weeks, just something to be aware of.

creationscrown

Thank you for continuing to maintain this thread and taking so much time to thoughtfully and thoroughly answer each and every question posted here. You are truly a gift to the fitness community. I refer back to this thread FREQUENTLY searching for advice and suggestions based on questions that are often similar to my own. I had the thought to thank you, then when I pulled this up I saw your recent post. You absolutely do NOT sound like a jerk. This is YOUR success story and YOU invited the questions to ask YOU anything. There are plenty of forums here people can browse to get (and GIVE) general advice but people post questions here to get YOUR advice. I refer to this thread for your advice and do not care to read suggestions from others because I have personally sought advice from YOU. I go elsewhere for other ideas but when I refer to your post it is to get advice from YOU ALONE. It frustrates and confused me as well when others answer the questions with advice that is sincerely sought from YOU. Please don't get frustrated and give up. MANY of us respect your knowledge and advice. I personally want to be able to keep coming back to your thread, especially as you advance and grow your knowledge of the fitness industry. Sincerely, thank you!!!!

Jezreel12

I have to agree with creationscrown Vismal. You don't come across as a jerk at all and I was glad that when you corrected me when I was not thinking about what this post is all about I was not offended but glad you explained to me what this post purpose is. I'm with creationscrown that you have the right to be protective and clear of what this thread is all about because I myself seek out your advice here continually and re read from time to time everything you have said and say and I don't care about the opinions of others either. So don't let frustration set in and continue to do the amazing work you're doing for yourself and us here.

JohnnyPenso

Thanks @vismal for sharing your story. There are a lot of similarities between our preferences (I really enjoy preparing and eating my own food above all else) and our journey so far, but I'm at the stage of beginning to lift weights (again) after my weight loss. There is a lot of great advice and encouragement here and this thread is a great resource for this community. Your patience with anyone that steps into this thread offering advice is admirable. You want to see someone being a jerk, the responses I'd write if I were in your shoes would probably get me a pink slip from the community

Keep up the good work, you are an inspiration to many of us.

Fivefootcaloriecounter

Can I still loose weight if I eat at my maintenance but do body pump 3 calories week and not eat back the exercise calories"

vismal

Fivefootcaloriecounter wrote: »

Can I still loose weight if I eat at my maintenance but do body pump 3 calories week and not eat back the exercise calories"

Yes, but it would be pretty slow. I'm not sure how long a bodypump session is or how many calories one can burn (whatever their marketing/website tells you is probably an exaggeration) but it's probably not a ton in the context of a full week. The vast majority of people are unable to lose weight effectively through exercise alone. Some endurance athletes can but they are the exception. The other issue is eating maintenance. It sounds simple but it requires a very accurate degree of calorie counting as it leaves no "wiggle room". With a calorie deficit + exercise you can think of the exercise calories as your wiggle room for logging inaccuracies, incorrect nutritional information, free meals, estimating calories from eating out, etc. With only exercise to rely on you must make sure most everything you eat is prepared by you, weighed on a scale, and has accurate information. Free/cheat meals will be difficult and eating out will also be hard. If your goal is not extreme and you aren't in any real rush to achieve it you can attempt what you are asking about and see how it goes. If you find weight loss is too slow or doesn't occur, I'd subtract some calories in addition to the workouts.

CeeBeeSlim

Hi Vismal. Wondering if you saw my question earlier about fast(er) weight loss? I included a link and wanted your thoughts. Apologies if I missed it?!?

marianjr

My husband lost 50lbs his stomach is almost flat. He wants to work in his 6 pack.Since in the one who prepares his meals I want to get an idea of how much I should be feeding him.His job is really physical and he works out 4-6 days a week . What range in calories and grams of carbohydrates did you consume?

wannabehappy79

Also have to loose extreme amount of weight and from the looks of your pic you got it right all the way. Need motivational and help just getting started

vismal

CeeBeeSlim wrote: »

Hi Vismal. Wondering if you saw my question earlier about fast(er) weight loss? I included a link and wanted your thoughts. Apologies if I missed it?!?

Sorry, your question was at the top of the page and I must have missed it. I am usually not a fan of rapid weight loss strategies. The biggest problem is with compliance. Most people simply fail at utilizing a very low level of calories. I personally can't do it for more than 2 weeks. That being said, for someone 5'2 and 137 lbs 1190 calories isn't anything I'd consider as very low or rapid weight loss levels of calories. I usually advise people to eat around 9-10 calories per lb they weigh to cause weight loss and your calorie goal falls right below that target. How many calories are you currently eating and how long has it been since any weight loss has occurred?

marianjr wrote: »

My husband lost 50lbs his stomach is almost flat. He wants to work in his 6 pack.Since in the one who prepares his meals I want to get an idea of how much I should be feeding him.His job is really physical and he works out 4-6 days a week . What range in calories and grams of carbohydrates did you consume?

This depends on his goal. Is he still trying to lose more fat to expose his abdominal muscles or is he trying to gain build his muscles?

Horsepital

Hi Vismal, thanks so much for taking all the time you do to answer people's questions. You've been doing it for so long now and I really appreciate that you've stuck it out for so long. I've got a couple of questions for you:

How do you find the time to work out, what with your new baby and other responsibilities? How long/and how often are your workouts? I'm a single guy with a pretty demanding job and while for the last couple of weeks I've been able to carve out an hour or two a day, it's really taking a lot of attention to make it happen. I'm pretty new to working out, so I'm hoping it just becomes normal soon. I can only imagine it being more difficult as changes in my work and social life happen....

I just want to make sure I'm counting calories right when I make a recipe (like a soup or a casserole for instance). Easy example, the filling for tacos: I took a pound of ground turkey (820 calories), 12 oz yellow onion (60 calories) and 12 oz roasted green chilies (145 calories). Total cooked weight = 32 oz. So if the total number of calories combined is 1025 do you just weigh out the mix and calculate from that? (ie an 8 oz portion is 257 calories)

Thanks again!

saintor1

Thanks for the trendweight.com tip.

At work I use mobile averages extensively and I am now pleased that I found something to automatically process my weight as a mobile average through my wi-fi body scale.

CeeBeeSlim

Thank you for your response. I've lost about two pounds - 135.2 - in about 6 weeks. My goal is 125-128. Ultimate "I'm in heaven weight" is 120, but I realize I'm obsessed with that number only because that's what I was when I felt thin but now I know I was skinny fat. I'm nursing a recently diagnosed hip impingement - the professionals have been contradicting themselves - no lower body vs some lower body being mindful of form, weights, reps - so I've been extra cautious and been doing none of the things that helped before (squats, deadlifts, treadmill, bike, TRX). Sooo, that's y I was thinking of rapid weight loss thru diet. I'm crawling out of my skin being this inactive. What do you think about some lower body?

vismal

Horsepital wrote: »

Hi Vismal, thanks so much for taking all the time you do to answer people's questions. You've been doing it for so long now and I really appreciate that you've stuck it out for so long. I've got a couple of questions for you:

How do you find the time to work out, what with your new baby and other responsibilities? How long/and how often are your workouts? I'm a single guy with a pretty demanding job and while for the last couple of weeks I've been able to carve out an hour or two a day, it's really taking a lot of attention to make it happen. I'm pretty new to working out, so I'm hoping it just becomes normal soon. I can only imagine it being more difficult as changes in my work and social life happen....

I just want to make sure I'm counting calories right when I make a recipe (like a soup or a casserole for instance). Easy example, the filling for tacos: I took a pound of ground turkey (820 calories), 12 oz yellow onion (60 calories) and 12 oz roasted green chilies (145 calories). Total cooked weight = 32 oz. So if the total number of calories combined is 1025 do you just weigh out the mix and calculate from that? (ie an 8 oz portion is 257 calories)

Thanks again!

You simply have to make the time. I have trained anywhere from high volume 6x a week for an hour + per session to as little as 3x per week at 35-45 minutes per session. Currently I am doing a low volume program that can be done in about 45 minutes 3x a week due to having quite a bit on my plate. Once I finish grad school I will probably transition to 4 days a week but 3 is perfectly appropriate. Those new to working out do fine on 3 day a week total body programs. If you need one that doesn't take a very long time, the Greyskull LP is a good choice. 2.5-3 hours per week isn't really all that much time. I would sooner shave off 3 hours of sleep per week then miss my workouts. As far as your calorie counting of a dish, yes, that will work fine.

saintor1 wrote: »

Thanks for the trendweight.com tip.

At work I use mobile averages extensively and I am now pleased that I found something to automatically process my weight as a mobile average through my wi-fi body scale.

Yes, I love the site!

CeeBeeSlim wrote: »

Thank you for your response. I've lost about two pounds - 135.2 - in about 6 weeks. My goal is 125-128. Ultimate "I'm in heaven weight" is 120, but I realize I'm obsessed with that number only because that's what I was when I felt thin but now I know I was skinny fat. I'm nursing a recently diagnosed hip impingement - the professionals have been contradicting themselves - no lower body vs some lower body being mindful of form, weights, reps - so I've been extra cautious and been doing none of the things that helped before (squats, deadlifts, treadmill, bike, TRX). Sooo, that's y I was thinking of rapid weight loss thru diet. I'm crawling out of my skin being this inactive. What do you think about some lower body?

I would wait until your injury is completely healed before doing anything that might exacerbate it. Additionally, the number one reason to avoid a rapid weight loss plan is if you are injured. Your body is healing and impairing its ability to recover via rapid weight loss will only cause problems. I advise most people to attempt maintenance while injured and worry about weight loss once the injury is healed. The exception to this is people with a chronic injury (chronic back/knee pain) that is probably worse because they are overweight. This doesn't seem to be your case though so I'd eat maintenance, heal up, then do a regular weight loss plan once you can do exercises unrestricted.

CeeBeeSlim

Thanks Vismal! Smart advice. I didn't even think about how a diet could affect my body to heal. I'll focus on my full recovery for now. Thanks again.

BuccaneersFan

As I'm sure it's a problem for most, when I'm on a cut my energy level when I lift diminishes quite a lot. What I would like to know is what is the minimum amount of sets and reps I can do during a cut to not lose strength and muscle mass. So lets say for example during a bulk I'm doing 5 sets of 200lbs. in squats, what is the minimum sets and reps I can get away with during a cut?

SparklyBubblyBabe

Damn! My question is: how do you feel!