I went from morbidly obese to 6 pack abs! Ask me Anything
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Item 3: "lifting heavy weights" -- more details about this please. I find that my overall strength in my upper body is on the weaker side and need to get the muscles growing without injury.
Item 4: "Not listening when people say "you lost enough already" or "you are getting too skinny" -- /ignore others, but ignoring your own thoughts are another matter entirely. "I'm not seeing any progress." "what does it matter if no matter what I do, the weight doesn't come off?" The self-talk is harder than what others have to say.
Item 5: "Learning as much about the science behind nutrition and dieting as possible. There is more pseudoscience and myths in this field then any other on earth! So much BS to cut through to find the truth."
So... what IS the TRUTH about the science behind nutrition and dieting for weight loss? No BS please.
You are an inspiration.
Ignoring self talk is hard. There were many times when I felt I didn't look like I wanted too, or that I hadn't made any progress. I find monthly progress pictures to help here. They give you a concrete visual comparison. Try and take the same poses, in the same mirror, from the same distance for objectivity.
The truth behind the science of weight loss, I could literally type for hours about things people think are important that really are not. I'll just name a few of the bigger fitness:
Myth 1: Eating multiple small meals a day rev's the metabolism and helps burn fat. NOT TRUE! There is no scientific data to support this notion at all. In fact, there is plenty of data to disprove this. Total calories for the day/week make the difference, not total number of meals.
Myth 2: You must eat clean in order to lose weight: Again totally false. First off "clean" is a very subjective term. One cannot even adequately define it. Total calories and macro nutrients determine results, not cleanliness of diet. I eat cookies, ice cream, bacon, etc EVERY DAY! Now I'm not saying eat nothing but potarts and meet your calorie goal, you must still get in adequate micro nutrients and fiber from things like fruits and vegetables but restricting foods is not a good idea, especially if you love that food. You must learn to eat what you love in moderation.
Myth 3: Don't eat in or around bedtime. Total net caloric intake for the day is what matters, not timing. Nutrient timing is of VERY LITTLE IMPORTANCE
Myth 4: Skipping breakfast causes weight gain. Again it's totals for the day not timing! Eat when you want.
I could go on for ever...3 -
Incredible! You look terrific. Congrats on your success! :happy:0
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Thank you for helping us fellow MFP users!
My current workout routine includes running, the elliptical, interval running, stairs, squats, burpees, and a weight machine circuit. Obviously, I don't do ALL of these everyday--my typical workout is an hour to an hour fifteen, and I do 2 or 3 activities per session. I'm good with cardio, but not so much with strength training. Right now, I'm trying to do 30 mins of cardio and 30 of strength (either the machine circuit or squats/burpees, but I definitely can't do a half hour of squats/burpees yet!) Am I doing enough of both? Can you recommend other strength training activities? Should I switch to something like Insanity?
Thank you!I'm 5'1 163 and began walking two weeks ago. I joined a gym last week. I've been wondering if pre-workout and post-workout supplements are needed?1 -
Has the new appearance made you arrogant and stuck up?Did you have periods of time where your loss was frustrating, slow, or even plateau?Hi there, I'd like to say your an inspiration for people like us, you're awesome man!
I'm currently obese at 259 pounds (the profile says more because I'm sticking to inaccurate scales) I'm currently on 1500 cals/day which for me is about a 1750 deficit, I know it's quite steep but I feel fine so far.
My question is do you think it would e alright to have a once a week pigout on a Sunday? I can't always exactly log what we do but roughly 3000-3500 for the one day?
And also, I'd like to try and add some weight training but I have very limited equipment, only dumbells, not even a pull up bar, how can I make the most of what I've got?
With no access to a full set of gym equipment I would maybe google a beginner total body dumbbell routine and see if you find one you like.1 -
Sorry to be asking again, I sat last night and worked out my TDEE and BMR (had no idea what these were)
Taking these in mind, what do you suggest to get the scales moving based on my previous questions?
I had originally thought I was only to have 1200cals per day,
I'm currently 175lbs, so my TDEE 2,100
I then worked out my BMR based on my weight of 79.38kg, height 157.48 my age 33, and that I work out 3times per week.
That then works out at 1,676. This is obviously a lot more than I have been consuming. Could this be affecting my weight loss?
I'm new to all this, the terms used within fitness and nutrition.
Hope this all makes sense?
Please can someone help.
Original post is just above^^
After 100+ weight loss, Ive been stuck for the past year at the same 150-155 range! Cant seem to drop below 150 and its so frustrating! >.<1 -
awesome transformation dude, mad inspiring. my question is did you find it hard to transition into maintenance once you got dem abs?
i feel like im going to have a really tough time eating maintenance since ive been eating at a deficit for so long now, its going to be hard to accomplish without constantly worrying about gaining weight backalso one last question, how important do you find it to reach your macro goals, and not just a calorie count? currently i just focus on total calorie intake and protein, but carbs and fats i dont track at all. i figure that if i get the proper amount of protein then its reasonable to assume that even if my carbs outweigh my fats or vice versa then im still in good shape nutrient wise.
is this correct or should i start puttin more emphasis into getting a proper carb/fat ratio?When you got to "that point" where only dropping BF% was going to show off all that hard work... what changes did you make?
I am looking to drop BF% and show off my "hard work" too!1 -
Thanks for accepting my friend request. I've cruised your diary and got a few ideas - especially salmon patties and babybel cheese. I've been cooking salmon the hard way - cedar plank on the grill. It's tasty that way, but I'm not always up for that sort of cook. Salmon patties will be a great alternative, especially if I can cook them sous vide.
I started dieting 3 weeks ago. Low carb for about a week and a half, then switched to a balanced diet after consulting with a nutritionist and having a resting metabolic assessment done. The goal is to eat at a 500 calorie deficit (30% carbs, 30% fats, 40% proteins) but am typically at a deficit of 500-900 calories on a given day. Still working on balancing the macros. I'm very overweight (~40% BMI), so my trainer feels I'm better off doing body weight exercises for now. My regiment is squats, bridge on floor, squat with rotation, cobra, two-arm row with squat, plank, lateral lunge to balance, supine lowering, step-up to balance, and side-lying iso abs. Right now, my goal is 3 sets of 15 reps per exercise except the plank and side-lying abs which are 15 seconds each. A couple of these exercises (supine lowering, step-up to balance) I cannot do to completion due to weakness or lack of coordination. Others, like squats and 2 arm rows with squats, I can do with capacity for more reps. When I'm done with 2-3 sets, I'm drenched with sweat so I feel I'm getting a good workout.
In your opinion, should I press my trainer to add lifting to this regiment?
I appreciate your sharing your experiences.
SamHey m a girl
I want to loose 40 lbs... I m beginner with this app. I am 19 yrs old n currently I weigh 170lbs. I can't go to gym
But usually.for my exercise I either play 1 hour badminton or 1 hour walk
With 1200 calories a day and this much exercise can I achieve my goal?
If no then plz suggest something
Mo I dont have gym at my college...currently I am on 1200 calories pr day. Is it good?
And I am thinking of joining some dance or zumba classes..as I am not into exercise and all.2 -
Hi again!
I saw that you noted whey as a protein source and a relatively cost effective one.
Can you elaborate on where to buy it, what brands, what to look for on the package, what to do with it?
I've had it in those Naked Protein drinks and really liked it, and it felt great, but those drinks are 400+ calories and $4 a bottle...
Thanks!0 -
ive got a question...im finding it very difficult to increase my weight lifted at all during weight loss. been at an 1100 calorie deficit for awhile now, and suspect that may be involved, but i havent been able to increase my weights for a month and a half now. sometimes i even have to scale back a plate or two on machines to finish my last set. my gym does not have. many free weights, mostly machines, so while 5x5 interests me i dint have the equipment to do it.
should i just expect to have to wait until in done losing weight and start eating at or above maint before i can really build strenght?0 -
Great thread and congrats on all of your success! II started my journey at 290lbs and am currently down to 247. My goal is around 190. I am 42 years old.
My question is in regards to lifting. When I hit my goal of about 190 I want to start trying to put on muscle mass. I currently lift weights but I understand that I cannot build mass while on a deficit and the lifting at this stage is only so my body doesn't burn my muscle mass. I'm of average size right now, slightly muscular but definitely not huge. I lifted weights in my teens and 20's but from there on I didnt do much up until about a year ago when I began my weight loss journey.
When I hit my goal how much should I increase my calorie intake and for how long? weeks or months? I'm currently on a 1000 cal a day deficit and eat about 2600 cals a day. As I get closer to my goal my cal intake should be around 2000 taking in consideration recalculating my TDEE as my weight drops. I dont want to gain too much weight and erase my months of progress. Thats a bit scary to think about happening but I want to get more muscle mass.
I was watching a great new bodybuilding documentary called Generation Iron and some of the bodybuilders said they eat well over 7000 cals a day to bulk up. I understand that a professional bodybuilders diet to gain mass will be different than an ordinary person who wants to make quality mass gains. In your opinion what would be a respectable caloric increase to build mass once I hit my goal? Also should I slowly increase my calories or jump all in at once?
Thanks!0 -
You look great!
How has getting down to this weight and building up muscle impacting your life? The good and bad of it.
The bad: I'm kind of a pain about going out to eat certain places. I don't much like eating food I didn't prepare unless its on my very few and far between free days. Don't get me wrong I eat treats and snacks all the time but I weigh/prepare them myself so I can account for it. I will always feel the need to better myself. When I was fat I didn't care. Sometimes this can be mentally exhausting. But the bads don't even begin to compare to all the goods.1 -
Amazing transformation and sorry, I did ogle you .1
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I love you. In a platonic admiration way. I think it's so important to be helpful and kind while you post here, and I appreciate your help. Here are some of my observations: correct me if I am wrong...
If you are new to weight lifting and are on a deficit, you can build mass if you are very overweight. You have to be eating protein and watching your macros (Gnc has a good supplement shake) but it is possible.
I agree that anyone on a weight loss regime should do strength training from day one! I am using resistance bands because I can't afford a gym or free weights. I also got some kettlebells. I can barely lift 10 pounds, but I'm trying. And women can benefit too. You won't bulk up like the Hulk unless you really really try.
I take supplements like Taurine and L-Argine and a pill specifically designed with amino acids. I can't stress enough the benefit of a healthy fat like Fish Oil with Omega 3. I've also become an avid label reader and avoid any trans fat or hydrogenated crap (oil mixed with a metal like aluminum! Yuck! )
My friends use a website called A Workout Routine because the guy gives good advice. Have you checked it out? I was told that if you can do 20 reps at a certain weight with no problem, it's time to add weight. Maybe you'll do less reps but its better.
My personal journey is a bit rocky. I'm not losing as fast as my 300 pound counterparts, and it's frustrating. But I feel better and I think I'm shrinking. How can I rock that weight loss? Do you recommend more exercises or no carbs and sugar?
You look great dear, and I know you're feeling purpose driven!0 -
hello! i have lost every fat in my body except my belly fat. i play basketball most of the time. i have a set of dumbbells at home. about a week now started visiting the gym and starting lifting. but how do i get rid of the belly fat? i am starting to get frustrated. i've been doing this routine for a year now.0
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i'm an asian. 5'7", 161 pounds,
please help!0 -
and a male.0
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additional info, ( sorry for flooding you guys)
started a diet plan when i discovered that you can track your calories easily with MFP. that's only about a week now. and feel it will be a big change for me.0 -
Dang! You go! It's an amazing transformation!0
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I may have just missed it while reading through all the pages, but over what time frame did your 110lb loss occur?0
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Bump!0
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