Weight lifting appears to be working

tomcornhole
tomcornhole Posts: 1,084 Member
in Success Stories
Got another BodPod today and was very encouraged by the results.

21 February 2013

Weight: 201.7 lbs
LBM: 157.1 lbs
Fat: 44.6 lbs
BF%: 22.1%

28 June:

Weight: 184.4 lbs
LBM: 163.2 lbs
Fat: 21.2 lbs
BF%: 11.5%

Weight: down 17.3 lbs
LBM: up 6.1 lbs
Fat: down 23.4 lbs
BF%: down 10.6%

I started barbell lifting at the end of March with Starting Strength and have recently switched to 5/3/1. The data indicate that it might be working. It also indicates I lost fat and added muscle, which I didn't think I was doing because I had 2 BodPods done between these two that indicated I was only losing fat, but not adding muscle. I think I screwed up those BodPods though because I sucked in my gut and expelled all my air during the tests. That would cause the BF% readings to be artificially high.

Regardless, the above data matches the data from the mirror and validates my current regimen. Life is good.

Tom

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    Wow, a recomp like that is only possible if you're a beginner to weight lifting, congrats, those are awesome results, you must be ecstatic
  • scottjohnsonbcc
    scottjohnsonbcc Posts: 12 Member
    Nicely done!

    It's probably covered somewhere else, but what's a BodPod?
  • autopilot_on
    autopilot_on Posts: 388
    Nice work! I'd love to get down to the 10-12% body fat range. I know you're lifting, but what's your diet like?
  • koing
    koing Posts: 179 Member
    Congrats on the results!

    In your last pic is that a recent pic of you on your profile at 11.5%?

    I use this as a point reference:
    http://files.builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-men.jpg

    Koing
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I lost all the weight using the Slow Carb Diet from Tim Ferris' book The 4 Hour Body. Worked for me. It's Paleo / Atkins but with some modifications. My version was no rice, bread, pasta, dairy, fruit or sweets of any kind. I modified it along the way and added fruit and milk back in. I won't espouse the efficacy of the diet other than it worked for me. I did lift on machines throughout and managed to maintain LBM.

    I got to my goal weight in May and have been experimenting with adding food back in and eating a lot more. I was losing at 2,100 cal / day. I am at 3,000 cal / day now and barely staying at 185 lbs. It keeps dipping down to 183 so I eat 4,000 cal and get it back up to 185 lbs. I figure that is due to the shift to heavy, progressive weight training and adding muscle mass. Not sure how this all ends, but it sure is fun so far.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Congrats on the results!

    In your last pic is that a recent pic of you on your profile at 11.5%?

    I use this as a point reference:
    http://files.builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-men.jpg

    Koing

    That last pic was me at 15.6%. I think I matched 15.6% closely to those pics. I'll have to snap one at 11.5%. I do not think I match the 12% pics on built lean. I have the muscle definition everywhere but my abs. Arms, legs, chest all getting ripped. Gut still not. Not sure if that's because I'm 47 and nature is going to fight me to the bitter end on the abs showing issue or if I'm really closer to 12-13% BF. I'm ok with either as long as the trend is in the right direction.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Found some pics over time.

    TomBFcomparison.jpg

    I don't think I am at 11.5% right now. Maybe 13-14%?
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    Found some pics over time.

    TomBFcomparison.jpg

    I don't think I am at 11.5% right now. Maybe 13-14%?


    Um, WOW!

    Congrats!
  • koing
    koing Posts: 179 Member
    Found some pics over time.

    TomBFcomparison.jpg

    I don't think I am at 11.5% right now. Maybe 13-14%?

    I see.

    You look great mate at ANY AGE, let alone at 47!

    You will get those abs, just hammer squats and deadlifts. Once you develop your abs with heavy compounds they will really stick out and it'll be easier to show with your low bodyfat.

    Your last pic is a believable at 11.5% for sure. You just don't quite have the ab development yet to show a great 6 pack but you will :)

    Koing
  • wffolkes
    wffolkes Posts: 186 Member
    killing it man, you got the right formula for your body keep going.

    4000kcals is mental thats a lot of eating.

    I'll be joining you on lifting heavy soon and hoping for good results, think eating at maintenance for a while sorted out my metabolism. Slowly losing but a reduction of cardio and lifting heavy will be interesting to see the results.

    So with the bodypod I should just breathe as normal?
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I am looking forward to seeing your results as well. We are so similar in where we are and what we are trying to do.

    For the BodPod, you just want to sit in there, relax and breathe normally. Do not suck in your gut or flex your muscles. Don't exercise, eat or drink within 2 hours. You want it to be a nice, normal day with no dehydration or diarrhea issues.

    Let us know the results.

    Tom
  • sam308lbs
    sam308lbs Posts: 1,936 Member
    fan freakin tastc!!! Well done you! by the way whats your height ?
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    72"

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