Gone in 60 days!

damonmath

I dramatically lost 30 pounds in about 60 days. I followed a very strict low calories, high protein diet, and used fat burning CLA, flax oil and crushed flax seeds daily. I'll let the results speak for themselves.

Friend me if you have any questions. I am happy to share my weight loss tips.


Before (Oct. 2010)



After (March 2011)

jscimeca

Wow! You look great! I did have a few questions about what type of things you ate and what you did for exercise?

Nica_LosN_It

You have done a great job...This is an amazing transformation...Congrats!!!

lleber38

Excellent! I too would like to know how to do this. I have a similar plan to do for 1mth. Please share sample menu and exercise plan.

xLaurenex

Holy Moly!
What a transformation. How?

damonmath

Exercise(s):

In order to get my metabolism going quickly everyday I would do a small light workout (20 minutes or less) every M-H. This includes light weight lifting. My morning sessions look like this:

Monday & Wednesday Chest

- Bench press (push up ladies)
- Dumbell flies
- Shoulder press
- Crunches
- Tricep extensions

Tuesday & Thursday Back & Legs

- Lat pulldowns
- Deadlifts
- Cable Rows
- Arm Curls
- Seated Leg Press
- Front Squats
- Calf Raises

The key to this starter workout is to hit all your muscles for a given group of muscles enough to break a sweat and then stop. I also try to mix things up, so that my Monday workout is different than my Wednesday. I may do bench press first on Monday, and dumbbell flies on Wednesday. This small change is enough to keep your muscles confused.

In the afternoons, I walk for my lunch. Usually a 2 mile walk to continue my metabolism from the morning workout. Some days I will increase this to 4 miles for days I can not do cardio.

In the evenings, I will run on the treadmill enough to burn 450-600 calories. Immediately following this run is the other half of the weight lifting workout. This time I repeat the morning workout, but add the heavier weights and increase the time in the gym to 40 minutes from 20.

Food:

For me this was difficult to start, but once I got going I was fine. The key to losing weight quickly is by cutting calories PERIOD. This is accomplished by eating. It can be accomplished faster by eating properly. This is where the app helps so much... When you input your goal, the app will tell you how many calories you have left for a given day. If you exercise you can eat more that day. The key is to trick your body into using stored fat to replace the calories you are lacking.

Since this is a low calorie diet you will need to supplement nutrients lost in food with multi-vitamins, and supplemental amino acids. I take a sports drink call Xtend daily to replenish and supply my body with aminos. It aids in recovery so you can exercise everyday.

So my food looks like this:

Daily Juice:

- 3-4 scoops extend powder in 16-24 oz water... sip this slowly throughout the enire day



Wake-up / Breakfast - It's important to get your metabolism going as early as possible. So eat breakfast as early in the day s possible.
- 1 cup black coffee (no sugar no creamer - this is hardcore, if you use creamer log it in your calorie counter... it all adds up.
- 1 TBS crushed flax seeds (I take them as a shot in water)
- 4oz V8 Vegetable Juice (this will satisfy half your vegetables for the entire day)
- 1-2 scoops EAS Whey Protein
- 1 pack instant oatmeal with 9 raisins (you can add I can't believe it's not butter spray)
- PILLS: 2 CLA, 1 L Carnatine, 1 Multi-vitamin



Snack #1: Immediately following workout #1 I drink 1/2 of a Myoplex 42g or eat an apple and drink a scoop of protein. Always have a carb with your protein if possible.



Lunch: Prior to eating I made it a habit to walk 2 miles first in order to earn lunch. This is not neccessary but just another metabolism boaster in the middle of the day. I prepare my lunches in advance on Sunday evenings so that I can easily make it during the week.
- 1 cup bell peppers mixed colors
- 1/2 cup cottage cheese
- 8oz skinless chicken breasts
- 1 TBS greek yogurt (this can be increased to 1/2 cup... I just needed some flavor)


Snack #2: I usually take a second snack 2 hours after the end of lunch.
- the other 1/2 myoplex 42g shake or an apple and a scoop of protein.


Dinner: This is usually right after workout #2 in order to maximize the efforts made.
- 8oz chicken, or a can or tuna, or lean hamburger meat
- 1 cup pasta, or brown rice
- 1/2 cup beans (lima, kidney, etc...)
- Your favorite veggie (Since I get som much in the V8 and at lunch, I generally skip this one)
- PILLS: 2 CLA, 1 L Carnatine, 1 Multi-vitamin



Snack #3: This is the last thing you do before bed
- 1 TBS Flax Seed Oil
- 4oz V8 Vegetable Juice



That's it... for food. You are gonna want to drink plenty of water thoughout the day, get at least 8 hours of sleep every night.... wake up and do it all over again.

robinmath

You really do look amazing Keep it up.

Rubie81

,mrnfndigfhneigeiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Oops, sorry, that was my jaw hitting the keyboard.
Wow, now that is a dramatic transformation. You look fantastic!

drog2323

Thanks for taking the time to write your exercise/workouts and food. Really helpful.

great job!!

FormerJerseygirl

You.......look........so........good! Great job!

CameraShy

WOW!!! Really amazing results!!!!

mrmarius

Good job im gonna print this when I get home

Fesse

bump for later....

Oh and sorry!! Great results....

carmelasergi

Wow, you look GREAT! Bump for later...

gloria84

OMG!!! you look amazing!!!! Congrats!!!
Thanks for sharing your meals/exercise routine.. Im so printing it tomorrow at work!!! hopefully I can incorporate some of your tips into my routine...

Thanks!!!!

Lisa__Michelle

omg it took me 4 months to lose 20!!! How in the heck did you do that when I've barely lost anything??? Congrats!!!

mamareese

Great job.

2BFitnFab

You look great. What an inspiration!

Cori615

Wow you look amazing!!!

cmowat13

Bump

Great job!

damonmath

Here are some rules of thumb I use:

- When cutting calories to lose weight remember to eat 1 gram of protein for every pound you want to be

ie. If I want to be 145 lbs. regardless of how much I weigh now (220 lbs. for example) I need to eat 145 grams of protein every day
145 lbs = 145 grams of protein

- Always eat a carb with a protein. This will help it do its job.

Note: I count up all my calories of protein, fat, and supplements for the day, then add carbs to fill in what's left. This is key to optimal weight loss.

- There are levels of protein that you can choose from that may be higher for less calories. Below is a list of these:

*) Albacore tuna or salmon, 1 can or fillet (26g protein/ 120 cal)
*) Medium butterfly shrimp, 12 (18g protein / 120 cal)
*) Greek yogurt, 1 cup plain non-fat (24g protein / 130 cal)
*) Whey protein, 1 scoop (23g protein / 130 cal)
*) Chicken breast, 4oz (18g protein / 120 cal)
*) Myoplex shake, half carton (21g protein / 150 cal)

- There are good carbs and bad carbs. These are the carbs I eat:

*) Brown rice
*) Barilla Omega 3 Pasta
*) Whole Potatoes
*) Yams
*) Beans

- Snacks I eat:

*) Myoplex 42g dark chocolate protein shake
*) EAS Vanilla Whey Protein 23g
*) EAS Myoplex Snack Bar 15g
*) Greek Yogurt 22g / with fresh blueberries
*) Granny Smith Apple, Strawberries, blueberries
*) Triscuits
*) Prezel Sticks


- When cooking meat use extra virgin olive oil whenever possible.

- Spread your meals out over 3 hour time periods. I try to eat 3 meals and 3 snacks everyday.

- Eat as early in the morning as you can.

- Cut these things completely out of your diet: coffee creamer, butter, sugar, black pepper, bread

- V8 Juice will satisfy your vegetable requirements, however, the fiber is not as high. You can eat as much vegetables as you want.

That should be enough to get you thinking about things the next time you reach for this or that in the kitchen or plan your next set of meals

tanniew78

Why cut out black pepper?

mrsweigl

Congrats on your amazing weight loss! Just wondering why you aren't allowed black pepper?

damonmath

Black pepper affects cellular pH, causing fatigue and drowsiness. It will slow your metabolism at first. Once you are a lean calorie burning machine you can add it back in... But in the beginning you need all the help you can get, anything negative will only be counter productive. If everything that goes in helps, then what you get out is amazing.

tanniew78

Hummm, who woulda thunk it! lol. Seriously though. That is disturbing... Just cant get a break no how. :grumble: Salt is bad, pepper is bad... :noway:

EricJonrosh

Is it me or does he look like Topher Grace?

Great job dude! I'm doing most of what you're doing, although not lifting daily. Working my way up to that. I just started lowering my carbs and saw a major difference though. Trying to keep that at around 100 a day.

kerenvaknin

Wow!! Amazing!!!! Congrats!!

I have only one question: I've seen your eating menu but I didn't understand how many calories you ate every day.

i'm also having a low calorie diet, I eat 1000 calories per day, and when I workout I eat the calories I burned, so the net will remain 1000.
I saw you were talking about fat storage.. I understood that if I eat less than 1200 a day I will store fat in my body, and obviously this is not the result I want to get.. But for the last 2 weeks I've been doing that and everything is fine.
what do you think?

Thanks!
Keren

damonmath

Here's the deal on calorie intake... and this is SUPER important!

You must consume 1200 calories a day to live. This is the minimum your body needs to maintain itself. If you go below this number your body will go into starvation mode.... This means it will begin to slow your metabolism to a crawl and store everything as fat. Even your healthy foods will get turned into stored fat. Fat takes longer to metabolize, so your body will store it up to prolong your life in order to out live what it thinks is starvation.

SUGAR will also send your metabolism into starvation mode. Avoid it in all forms including certain fruits like pineapple and watermelon.

To calculate the total number of calories a day you need to consume, just use this website and set a goal for yourself of 1 or 2 pounds a week. I went as aggressive as possible and opted for a 2 pound per week diet. This put me at 1200 calories a day min. I exercise daily, and on cardio days (everyday) those calories burned got added right back onto my original 1200. I eat as much of those calories as possible while still maintaining 3 meals and 3 snacks evenly spaced out. On average I consumed around 1450 calories per day for the first 6 weeks. Currently I consume around 1850 per day. This is still well below the 2200 I need to maintain 170 lbs at my workout level. I am still burning because I want to finish out my 6 pack abs and this requires a very low BMI to achieve.

The reason you want o consume the extra calories is so that your body knows that when it needs food you will provide it. If you don't it will freak out and store it. So by giving your body what it wants in the form of good everything, it will repay you by replacing the crap in your body with all this new goodness.

I have watched my body shrink right before my eyes... it was not easy at times, I went through many days of food envy... After 9 weeks, honestly I am super stoked I went this route. Things are way ahead of schedule and now I can move on to the next phase.

Good luck to everyone!!!

EDIT: If you stay around 1000 calories a day, your body will use your own muscle as fuel. You will literally shrink away. This is why anorexic people look bony and not muscular. I kept all my muscles by keeping my protein intake to 170 grams or higher even on a low calorie diet. It's just simple math really.

damonmath

bump*

sbwood888

Hummm, who woulda thunk it! lol. Seriously though. That is disturbing... Just cant get a break no how. :grumble: Salt is bad, pepper is bad... :noway:

:laugh:

jacksonde24

Congrats, that's awesome!!!!