Loss of 52 Pounds - Phase I Complete!!!

kapoorpk
kapoorpk Posts: 244 Member
in Success Stories
In about 3 1/2 months, I have managed to reduce my weight by 52 pounds, reduce my body fat percentage by 9% and increase muscle percentage by ~7% points. I've lost 6 inches off my waist and improved my resting heart rate from 80 bpm to 57 bpm. My process included the following key points:

Exercise: 7 days a week; 5 days of weight training alternating between push, pull & kick/abdomen/back muscles & 7 days of Hi Intensity Interval Training.

Diet: 5 meals a day made of 3 major meals and 2 mini meals, limited major meal carbs to 60 grams, limited mini meal carbs to 20 grams, keeping all meals at least 2 hours apart. minimized saturated fat, maximize poly/mono saturated fats, 1lb of protein/ 1 KG of weight, and up to 35 grams of fiber daily. All of this regulated hunger, metabolism and blood sugars well while operating on a calorie deficit diet. Mix in 2-4 servings of fruits and vegetables. Notably, all the "berries" are rich in nutrients and anti-oxidants with broccoli & spinach being the most potent vegetables.

Weight Loss Plateaus: Yes, I hit about 3 of them. My solution, reduce carbs by another 10% and change the type of exercise without changing the category of exercise to keep the body challenged with different diets (within the above limits) and physical exercise.

Phase II commences tomorrow with a greater focus now on improving my overall body composition. Goal is to further reduce fat percentage by 5 percentage and increase muscle percentage by 7-10%.

That's been my journey....that shall continue on the next goal!!!

Replies

  • sphira
    sphira Posts: 132 Member
    Wow incredible job! Congrats on your weight lose, keep up the great job!
  • tatd_820
    tatd_820 Posts: 573 Member
    Awesome! Congrats!!! Keep it up!
  • 1Clueless1
    1Clueless1 Posts: 70
    That's quite an accomplishment in such a short time. I'm gonna try increasing my weight training and see if that helps. Congrats!!
  • gr8loser
    gr8loser Posts: 14
    Congratulations! Thank you for sharing about your plateau. I am having one even though (except for the past two days) I have stayed at or under my calorie goal. I have been thinking that a reduction in carbs might be the answer. I am going to try it. Your post was an encouragement to me!
    :happy:
  • pattypureheart
    pattypureheart Posts: 44 Member
    Love your scientific approach which obviously is working well! Great success... Press on!
  • CactusF1ower
    CactusF1ower Posts: 174 Member
    Congrats! Good job...you seem very meticulous!
  • kapoorpk
    kapoorpk Posts: 244 Member
    That's quite an accomplishment in such a short time. I'm gonna try increasing my weight training and see if that helps. Congrats!!
    Thank you very much. Weight training is super important. Its not meant to become real bulky or anything, as some might perceive it to be. With muscle gain, however slight to massive it might be, your body's metabolism improves significantly and in sort of in an "after burner" mode for hours even after you get done lifting. So, if you can, you should lift some weights at least 3 times a week resting a day each in between. The best way to lift is to lift enough weight so you can do 2 sets of 10-12 reps each with the 3rd set to failure.

    For a database of exercises, you can refer to Lee Labrada's exercise plan, don't have to follow exactly what he has laid out, but can start there and customize it to your needs. He can be found under "found your plan" on bodybuilding.com.

    Keep up the good work yourself and you shall prevail, no doubt about that!!
  • kapoorpk
    kapoorpk Posts: 244 Member
    Congratulations! Thank you for sharing about your plateau. I am having one even though (except for the past two days) I have stayed at or under my calorie goal. I have been thinking that a reduction in carbs might be the answer. I am going to try it. Your post was an encouragement to me!
    :happy:

    Thank you. Hitting a plateau is the toughest part of this journey. Changing exercise type without changing the exercise category and 10% reduction in carbs stirs up the body's adaptation to what routine to which it go used to and it starts moving again. At least, it did in my case.

    All the best to you!!!
  • kapoorpk
    kapoorpk Posts: 244 Member
    Thank you all!!
  • kapoorpk
    kapoorpk Posts: 244 Member
    Opened up the before and after picture on my profile for some time. I am proud, but never content, so moving along to my next steps.
  • zeprose
    zeprose Posts: 74 Member
    Great job!! Congrats!
  • sPaRkLiNgLYFE
    sPaRkLiNgLYFE Posts: 609
    thanks for the info, its helped me a lot. and congrats on your 52 lb weight loss, that's amazing
  • mohanj
    mohanj Posts: 381 Member
    Congratulations on your incredible success and best of luck for the phase 2. I was happy to read the explanation of how you achieved your goal instead of just staying I lost 52 pounds. Your success is very inspiring for me. I would have loved to see before and after pictures. Good luck.
  • kapoorpk
    kapoorpk Posts: 244 Member
    Congratulations on your incredible success and best of luck for the phase 2. I was happy to read the explanation of how you achieved your goal instead of just staying I lost 52 pounds. Your success is very inspiring for me. I would have loved to see before and after pictures. Good luck.

    The pics are posted on my profile.
  • kapoorpk
    kapoorpk Posts: 244 Member
    .
  • kapoorpk
    kapoorpk Posts: 244 Member
    more details on my blog at http://www.myfitnesspal.com/blog/kapoorpk
  • ChetThaker
    ChetThaker Posts: 186 Member
    This is great - thanks for sharing your tips from your extensive research and practical success. I'm going to apply as much as I can in addition to the tips you already gave me.

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