I went from morbidly obese to 6 pack abs! Ask me Anything
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why HEAVY 5x5 via like an 8-12 rep circuit training program with weights at a gym. The typical ones certified trainers would put you on for weight loss?0
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Great story and inspiration for all, I just began my weight loss journey - I'm 35, 5'8 and currently 195lbs - hoping to lose 60lbs. I am a 2x cancer survivor (4 yrs now) and mom to 3 so my body has been through a lot however that's why I know I can do this ! Just wanted to get some feedback on what I have been doing so far :
EXERCISE (5-6/wk): 30 min of HIIT on the treadmill 1:2 (1 min @ 5.0 and 2 min @ 2.7-3.0 @ 1.0 incline) *im trying to build my endurance - so I'll will be increasing once I master this speed.- just started 2 wks ago.
I do standing strength training routines (light @5-10lb weights) from fitness blender via YouTube ( I have a bad knee and some joint pain so it's hard to kneel down on all 4s - abs, back, shoulders, and arms - I haven't really worked on my lower body as my legs get a pretty good burn from the treadmill
DIET: I am eating clean and low carb/clean carbs I.e. whole grains @ 13-1500 cal/day total and no eating after 6pm.
Is there anything you could suggest they maybe you think I'm missing?
My total weight loss thus far 5lbs ( 2 weeks on the journey)
Thanks in advance - sorry for the essay0 -
It happens frequently due to the non linear nature of weight loss. Day to day, and even week to week weigh ins are somewhat meaningless. What I do is weigh in every day, but basically ignore the number. I take a weekly average of the weigh ins and then after a month compare those averages. Your overall trend should be moving downward. While my daily and weekly weigh ins can be all over the place. It's very rare that my monthly trend doesn't point in the direction I'm trying to get it to point.JHenrietta88 wrote: »How often did you have weeks when. your weight didn't change or you may have gained during your regimen?BrianDavidBy32 wrote: »Thanks - a few more:
1) if I weigh a raw burger as 8oz, then it shrinks to 6oz after I cook it, I log 8, not 6?
2) if I do 2 lbs a wk bs 1 lb a week, so I risk more muscle loss - assuming I do everything else right (protein, resistance training, etc)?
If you are using nutritional information for raw meat, use the raw weight. If you are using nutritional information for cooked meat, use the cooked weight. I always prefer to use nutritional information for raw meat because cooked meat depends on how it was cooked and how long it was cooked. Raw is more consistent.
2 lbs a week won't necessarily cause more losses in lean body mass if protein is adequate and you train weights efficiently. It will mostly depend on how much weight you have to lose. Someone with 50+ lbs to lose doesn't need to worry about muscle loss nearly as much as someone who is already lean and seeks to be very lean.
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Damn good job! This really makes me happy to see people getting results for themselves! Keep up the hard work! It's clearly paying off!BritBoogaloo wrote: »Hey Vismal- I just want to thank you so much for this thread!
9 weeks ago I read through this thread from beginning to end and followed your advice to the letter. I got a food scale and weigh EVERYTHING. I'd never done weights before so I got a PT and am now doing heavy weights.
In 9 weeks I've lost over 7 kg (15 lb), I've dropped 2 clothes sizes and am eating enough food so I am never hungry.
I wanted to post a side comparison after my first 8 weeks to show how much you've helped me. It's still a way to go, but this thread showed me how to do things right. Thank you so much, you're awesome!!
I try my best to give it my all when I work out but no one is going to have a good gym day every day. It's not possible. The key is to still have a productive workout even if it's going to be a "bad day". I am usually of the opinion that out of 5 gym days, 3 will be average, 1 will be below average, and 1 will be above average. If you're having one of your "I'm on fire, king of the world" type workouts, exploit it! Go a little harder, do a little more then planned. If, on the other hand, you are really dragging *kitten* for whatever reason, try and just get it done then give yourself some rest. While it's normal for the ratio of bad days to start to increase and good days start to decrease during a prolonged diet, if you are constantly having horrible workouts, you probably have impaired recovery. You may need to eat a little more, take a 2 week diet break, or reduce the volume and frequency of your workouts (never your intensity).ttfnweight wrote: »I like inspiration. Did you workout hard everyday, or were there days when you just didn't have it in you?
If you are through the initial couple of months of lifting weights, and are no longer a complete novice, I'd reduce the sets of 5 to sets of 3 and the sets 3 to sets of 2. I would not change the lifts unless there is a specific reason you cannot do a specific list (cannot do is not the same as do not want to do).BrianDavidBy32 wrote: »What modifications did you make to ICF 5x5 while you were cutting?
Ratios are not the best way to calculate macro nutrients. I prefer using a weight based equation. I explains how I calculate macro nutrients as well as how I structure my entire diet in this series of videos:Hey! Congrats on your hard work! Question on eating food. Is a 50% protein, 25% carb, and 25% fat a reasonable goal. What kind of eating did you do. Low carb high protein, or just regular clean eating?
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Hi and thanks for your inspirational thread. I am 8 lbs away from my goal which is to be within 'normal' BMI. 40 year old male, exercise is running. Stretch goal is to be middle of normal BMI. I often fall short of my protein goal - my first question is, if I am 500 calories short of my daily goal, should I make up the calories with protein shake, or just enjoy the extra deficit. Second question, my polar watch shows me burn far more calories running than lifting (strong lifts 5x5). Should I still replace some running sessions with lifting, or just concentrate on calories? My plan was to reach target weight as priority, then think about the muscles. Thank you!!0
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were there stretch marks on your body from the weight gain ? im trying so hard to get rid of mine0
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If I'm doing the ICF5x5 - Monday, Wednesday, and Friday. What would you recommend as my cardio goal per week? Total minutes for the week? Intensity? How shouldn't think about that?0
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BrianDavid did your forget your trousers?0
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Because it's better at retaining lean mass and much more appropriate for a beginner. Many of the top beginner programs are 5x5 based.BrianDavidBy32 wrote: »why HEAVY 5x5 via like an 8-12 rep circuit training program with weights at a gym. The typical ones certified trainers would put you on for weight loss?
Let's start with the exercises. It's nearly impossible to do 30 minutes of HIIT. The idea of high intensity interval training is do go as hard/fast as you absolutely can for a brief period of time and do a short recovery. The high intensity phase cannot last a minute. A typically HIIT routine might go like this. Warm up 5 minutes, 10 intervals of 10 seconds high intensity and 50 seconds rest, 5 minute cool down. During high intensity 10 seconds, you go all out sprint. Literally as fast and hard as your body can go. In total it's 10 minutes in warm up/cool down and 10 minutes of actual intervals. As you adapt you can push it to 12-15 minutes worth of intervals. You should be SO tired by the end of the intervals you are exhausted. As for the weights, cardio is not a substitute for leg training. They are very different in nature. I do not like low weight, high rep work. It is inferior to lower rep higher weight work in most instances. For maintenance of lean mass (the reason we lift while we diet) it is most certainly inferior. I typically keep my rep ranges around 5 on the compound lifts and 8-12 on the isolation stuff. I usually recommend people do a beginners 5x5 routine when learning to lift. With knee issues you may have trouble with squats so you'd have to come up with a workaround that you can tolerate.Great story and inspiration for all, I just began my weight loss journey - I'm 35, 5'8 and currently 195lbs - hoping to lose 60lbs. I am a 2x cancer survivor (4 yrs now) and mom to 3 so my body has been through a lot however that's why I know I can do this ! Just wanted to get some feedback on what I have been doing so far :
EXERCISE (5-6/wk): 30 min of HIIT on the treadmill 1:2 (1 min @ 5.0 and 2 min @ 2.7-3.0 @ 1.0 incline) *im trying to build my endurance - so I'll will be increasing once I master this speed.- just started 2 wks ago.
I do standing strength training routines (light @5-10lb weights) from fitness blender via YouTube ( I have a bad knee and some joint pain so it's hard to kneel down on all 4s - abs, back, shoulders, and arms - I haven't really worked on my lower body as my legs get a pretty good burn from the treadmill
DIET: I am eating clean and low carb/clean carbs I.e. whole grains @ 13-1500 cal/day total and no eating after 6pm.
Is there anything you could suggest they maybe you think I'm missing?
My total weight loss thus far 5lbs ( 2 weeks on the journey)
Thanks in advance - sorry for the essay
As for the diet, not eating after 6 doesn't do anything. That is an extremely old, and incorrect fitness myth. Feel free to eat whenever you want. It doesn't matter, only totals for the day really matter. There are no such thing as "clean carbs" table sugar and whole grains both end up the same in the end. Now I'm not saying eat nothing but sugar, but there just isn't a need to totally avoid it. 5 lb loss in 2 weeks is fine. It's a little too early to tell though as 2 weeks isn't enough time. See if you continue to see a steady weight loss. If you do not, it's probably not because your calories are too high (they do not seem to be). It will more than likely be caused by inaccurate tracking. It's a very common problem at first. Give this guide a read to improve your calorie counting skills http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1 Try and stay consistent with all your calorie counting and exercising. Consistency is the key to success in this game! Good luck!
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If you are short on protein, and have extra calories, absolutely have the shake. Remember that the calorie goal is just that, a goal. It's not a limit. You should try and hit the goal each day, not just come in under it. Running will always burn more calories than lifting. We don't lift for the calorie burn. Lifting, in conjunction with adequate protein intake, prevents the loss of lean mass while in a deficit. Running does not accomplish this. It is for that reason I always tell people prioritize lifting over cardio.Palmeralex wrote: »Hi and thanks for your inspirational thread. I am 8 lbs away from my goal which is to be within 'normal' BMI. 40 year old male, exercise is running. Stretch goal is to be middle of normal BMI. I often fall short of my protein goal - my first question is, if I am 500 calories short of my daily goal, should I make up the calories with protein shake, or just enjoy the extra deficit. Second question, my polar watch shows me burn far more calories running than lifting (strong lifts 5x5). Should I still replace some running sessions with lifting, or just concentrate on calories? My plan was to reach target weight as priority, then think about the muscles. Thank you!!
There were. There isn't much you can do about them. They fade over time but never really go away. Fortunately for me, if I have any kind of a tan, mine all but disappear unless you are looking very closely. During the winter time, they are much more noticeable, but I rarely have my shirt off so it works...lolabandonedloveforfat wrote: »were there stretch marks on your body from the weight gain ? im trying so hard to get rid of mine
You can do whatever you want. Cardio simply adds to the deficit you create with diet. You can do as little as none, or as much as say 3 days a week. Depending on the type/length of cardio you can start to interfere with your recovery. If that happens decrease volume or frequency of cardio. I decent goal might be 3 sessions a week. If you are doing low intensity (walking, easy biking, etc) it can be longer sessions. If it's interval training or sprints choose shorter sessions.BrianDavidBy32 wrote: »If I'm doing the ICF5x5 - Monday, Wednesday, and Friday. What would you recommend as my cardio goal per week? Total minutes for the week? Intensity? How shouldn't think about that?
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Amazing!!! Nice Work!0
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Thank you.0
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I was expecting an updated picture by now LOL0
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my avatar is current as of a few weeks ago. I'll do another mid August/early September at the end of my cut.0
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Because it's better at retaining lean mass and much more appropriate for a beginner. Many of the top beginner programs are 5x5 based.BrianDavidBy32 wrote: »why HEAVY 5x5 via like an 8-12 rep circuit training program with weights at a gym. The typical ones certified trainers would put you on for weight loss?
Let's start with the exercises. It's nearly impossible to do 30 minutes of HIIT. The idea of high intensity interval training is do go as hard/fast as you absolutely can for a brief period of time and do a short recovery. The high intensity phase cannot last a minute. A typically HIIT routine might go like this. Warm up 5 minutes, 10 intervals of 10 seconds high intensity and 50 seconds rest, 5 minute cool down. During high intensity 10 seconds, you go all out sprint. Literally as fast and hard as your body can go. In total it's 10 minutes in warm up/cool down and 10 minutes of actual intervals. As you adapt you can push it to 12-15 minutes worth of intervals. You should be SO tired by the end of the intervals you are exhausted. As for the weights, cardio is not a substitute for leg training. They are very different in nature. I do not like low weight, high rep work. It is inferior to lower rep higher weight work in most instances. For maintenance of lean mass (the reason we lift while we diet) it is most certainly inferior. I typically keep my rep ranges around 5 on the compound lifts and 8-12 on the isolation stuff. I usually recommend people do a beginners 5x5 routine when learning to lift. With knee issues you may have trouble with squats so you'd have to come up with a workaround that you can tolerate.Great story and inspiration for all, I just began my weight loss journey - I'm 35, 5'8 and currently 195lbs - hoping to lose 60lbs. I am a 2x cancer survivor (4 yrs now) and mom to 3 so my body has been through a lot however that's why I know I can do this ! Just wanted to get some feedback on what I have been doing so far :
EXERCISE (5-6/wk): 30 min of HIIT on the treadmill 1:2 (1 min @ 5.0 and 2 min @ 2.7-3.0 @ 1.0 incline) *im trying to build my endurance - so I'll will be increasing once I master this speed.- just started 2 wks ago.
I do standing strength training routines (light @5-10lb weights) from fitness blender via YouTube ( I have a bad knee and some joint pain so it's hard to kneel down on all 4s - abs, back, shoulders, and arms - I haven't really worked on my lower body as my legs get a pretty good burn from the treadmill
DIET: I am eating clean and low carb/clean carbs I.e. whole grains @ 13-1500 cal/day total and no eating after 6pm.
Is there anything you could suggest they maybe you think I'm missing?
My total weight loss thus far 5lbs ( 2 weeks on the journey)
Thanks in advance - sorry for the essay
As for the diet, not eating after 6 doesn't do anything. That is an extremely old, and incorrect fitness myth. Feel free to eat whenever you want. It doesn't matter, only totals for the day really matter. There are no such thing as "clean carbs" table sugar and whole grains both end up the same in the end. Now I'm not saying eat nothing but sugar, but there just isn't a need to totally avoid it. 5 lb loss in 2 weeks is fine. It's a little too early to tell though as 2 weeks isn't enough time. See if you continue to see a steady weight loss. If you do not, it's probably not because your calories are too high (they do not seem to be). It will more than likely be caused by inaccurate tracking. It's a very common problem at first. Give this guide a read to improve your calorie counting skills http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1 Try and stay consistent with all your calorie counting and exercising. Consistency is the key to success in this game! Good luck!
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Thank you this was really helpful! Should I be doing the intervals at an incline or do I just concentrate on the speed? Is there a way to do ICF 5x5 at home with limited weights or as a beginners routine - as I am just starting out I haven't built much strength yet - what weight should I try to begin with? Any links to videos/articles for beginners would be greatly appreciated - I have a Q about protein shakes - I make my own protein shakes as I cannot afford nor do I trust the artificial protein powder sources - are homemade shakes as affective as the powders?- mine usually consist of 0% fat free Greek yogurt/egg whites , ground flax seed, frozen fruits,and water/low fat milk. If you have a suggestion for a better/ cost effective alternative would love your feedback - Thanks Again 0
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Hi vismal!
BritBoogaloo inspired me to also post a pic of my progress here, since this thread and your youtube channel have really been a big help on my journey. Your no nonsense attitude helped me stay focused on the basics - stick to your calories and watch the overall trend - and not get distracted with minor details that really only matter to high level athletes. You also inspired me to challenge my views on gyms and actually ditch the home BW training and go lift heavy things. And now I'm actually joining a powerlifting group! Thank you for spending time helping all of us!
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Hi there,
I'm 31 years old, 5' 9" and weigh 188 lbs. The circumference of my waist (navel) is 43". When I was in high school, I was around 145-150lbs.
What do you think is a realistic results goal? I am going to try:
- ICF 5x5 as recommended by you M,W,F
- Cardio 3 times a week (maybe 30-60 minutes a day)
- 10 x BW for calories per day
What should my results target be. I want to be aggresive in fat loss as I can, while maintaining my leanbody mass. So is 2lbs a week a good, realistic goal? Therefore, if I want to lose 40 lbs, it should take about 20 weeks.
Does this sound realistic to you?
Thanks0 -
Thank you this was really helpful! Should I be doing the intervals at an incline or do I just concentrate on the speed? Is there a way to do ICF 5x5 at home with limited weights or as a beginners routine - as I am just starting out I haven't built much strength yet - what weight should I try to begin with? Any links to videos/articles for beginners would be greatly appreciated - I have a Q about protein shakes - I make my own protein shakes as I cannot afford nor do I trust the artificial protein powder sources - are homemade shakes as affective as the powders?- mine usually consist of 0% fat free Greek yogurt/egg whites , ground flax seed, frozen fruits,and water/low fat milk. If you have a suggestion for a better/ cost effective alternative would love your feedback - Thanks Again
Update: I found a good beginners 5x5 program ( Jason Blaha's Ice Cream Fitness 5x5 Novice Program) and did it today ! While I was only using 20-30lbs of weight for ea exercise - hey its a start ( for a "very new to strength training" person- and as I build my strength I will definitely add more weight - thanks again for the inspiration0 -
This is absolutely awesome! Your progress speaks for itself! People need to understand exactly what can be accomplished by simply sticking to the basics! Can't wait to see how things have progressed at the 1 year mark! Keep up the good work and have fun powerlifting!Hi vismal!
BritBoogaloo inspired me to also post a pic of my progress here, since this thread and your youtube channel have really been a big help on my journey. Your no nonsense attitude helped me stay focused on the basics - stick to your calories and watch the overall trend - and not get distracted with minor details that really only matter to high level athletes. You also inspired me to challenge my views on gyms and actually ditch the home BW training and go lift heavy things. And now I'm actually joining a powerlifting group! Thank you for spending time helping all of us!
2 lbs a week is going to be okay at first but it isn't likely that you'll be able to keep it up all the way to your goal. 40 lbs in 20 weeks is extremely aggressive for someone who really only needs to lose 40 lbs total. If you needed to lose 100, I'd say for in the first 20 weeks was viable. I'd shoot for an average of a lb a week weight loss. You will lose more the first few weeks due to water losses and glycogen depletion, but at 10 calories per lb, 2 lbs each and every week is probably not realistic. There is no rush. Body recomposition takes a VERY long time. It's more important to establish habits you can adhere to for the long haul then try to bust out of the gates sprinting only to burn out before you cross the finish line.BrianDavidBy32 wrote: »Hi there,
I'm 31 years old, 5' 9" and weigh 188 lbs. The circumference of my waist (navel) is 43". When I was in high school, I was around 145-150lbs.
What do you think is a realistic results goal? I am going to try:
- ICF 5x5 as recommended by you M,W,F
- Cardio 3 times a week (maybe 30-60 minutes a day)
- 10 x BW for calories per day
What should my results target be. I want to be aggresive in fat loss as I can, while maintaining my leanbody mass. So is 2lbs a week a good, realistic goal? Therefore, if I want to lose 40 lbs, it should take about 20 weeks.
Does this sound realistic to you?
Thanks
Yes, ICF is a novice program. It's perfect for a beginner. As to books for beginning lifters, Mark Rippetoes "Starting Strength" is a great one and probably at your public library. For interval training, the incline doesn't much matter. You just need to create an environment that has you going absolutely all out for the high intensity portion. If that's no incline and a speed of 8 or a speed of 5 with an incline of 7, it doesn't matter. Just ensure you couldn't possibly go any harder/faster during the interval and that during the "rest" phase you are only going enough so that you are moving. I typically do HIIT on the elliptical when I do it (which is almost never) because you can change speed much more rapidly. I'll cruise at 5 mph or so during warmups and rest periods with resistance at 1 or 2. When the high intensity portion comes along I crank resistance to 8 and go as fast as my legs will take me. The advantage of the elliptical is you don't have to wait for it to ramp up like a treadmill. If you are doing 10 second intervals, the treadmill won't even reach it's speed/incline until the 10 seconds is almost up. The elliptical on the other hand changes resistance instantly and you can change speed simply by going faster/slower.Thank you this was really helpful! Should I be doing the intervals at an incline or do I just concentrate on the speed? Is there a way to do ICF 5x5 at home with limited weights or as a beginners routine - as I am just starting out I haven't built much strength yet - what weight should I try to begin with? Any links to videos/articles for beginners would be greatly appreciated - I have a Q about protein shakes - I make my own protein shakes as I cannot afford nor do I trust the artificial protein powder sources - are homemade shakes as affective as the powders?- mine usually consist of 0% fat free Greek yogurt/egg whites , ground flax seed, frozen fruits,and water/low fat milk. If you have a suggestion for a better/ cost effective alternative would love your feedback - Thanks Again
Update: I found a good beginners 5x5 program ( Jason Blaha's Ice Cream Fitness 5x5 Novice Program) and did it today ! While I was only using 20-30lbs of weight for ea exercise - hey its a start ( for a "very new to strength training" person- and as I build my strength I will definitely add more weight - thanks again for the inspiration
For protein shakes, think of them as food, not supplements. A protein shake does nothing more than provide protein for your diet. Making your own is just as effective as buying one. I will note that cost per gram of protein, whey protein is fairly cheap compared to whole foods so I don't often agree when people label protein shakes as "expensive". If you want a cheap protein and is of high quality (lab tested to include what it claims to include) I'd check out smartpowders.com and get their brand of whey. Just to note I am not affiliated with them in any way, I just know them to be the cheapest source of quality protein. I pony up the extra $$ for cellucor because I feel their brand tastes/mixes better, but if you want good quality for low price, smartpowders is the best I know of.
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