I went from morbidly obese to 6 pack abs! Ask me Anything
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Hi Vismal,
Love this thread. I have read almost all of it -- very helpful! Thank you so much! I have what I suspect is a dumb question, but here goes
I am currently in weight loss/fat loss mode. My question: If I'm not gaining muscle mass (and perhaps even losing some), why am I getting stronger as I continue lifting weights while I'm losing weight?
Some info about me: I'm 46yo, female, 5'9", currently about 172 lbs. I have lost 22 lbs. and I have about 28 lbs. to my goal weight. For exercise, I am doing both cardio and weights on different days. Weights are mostly compound exercises with barbell and dumbbells, and some cable machines (e.g., lat pulls).
It's my understanding that in weight loss/fat loss mode, I won't gain muscle, but I can work at maintaining what I have, or at least minimizing muscle loss. I hope that part is accurate. It seems to be, based on body composition data from getting weighed at my doctor's office every two weeks. For example, after losing 20 lbs. the data from the scale said I had lost 13 lbs. of "fat mass" and 7 lbs. of "fat-free mass". (Btw, I realize that "fat-free mass" isn't just muscle but also bone, water, everything not fat.) I get that I am not going to gain muscle while I'm losing weight, but I'm curious why I'm able to lift/squat heavier and heavier weights, and I figure there must be some logical explanation. Thanks!
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Great thread, Larned a lot about your journey, awesome indeed and helpful. I almost did the same as you, except I keep facing injuries from sports like, Karate, soccer/football and basketball. I've beef doing Insanity and P90x and body beast that helped me from and redesign my whole life. Currently trying to lower my BF and gain more muscle mass. Having hard time revealing my abs bc of the body fat almost 19%, which was 32% couple years ago. Hope to learn from you and m any other in the months to come.0
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Congratulations, that's an amazing transformation. What do you think are the top 5 things that led to your success?
2. Understanding that "eating clean" is meaningless and that in order to have true life long success I had to eat foods I enjoyed (ice cream, cookies, etc) on a regular basis but in moderation
3. Lifting heavy weights
4. Not listening when people say "you lost enough already" or "you are getting too skinny"
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.
This should form base for any diet/fat loss strategy. Impressive journey n amazing results.
Question for u if u don't mind answering from ur diary looks like u eat once a day , r u following IF ??? N ur training what rep range u adhere to??0 -
I don't think you were morbidly obese before, but there is no doubt about your transformation. Good job to you man.0
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FitRoberta wrote: »Hi Vismal,
Love this thread. I have read almost all of it -- very helpful! Thank you so much! I have what I suspect is a dumb question, but here goes
I am currently in weight loss/fat loss mode. My question: If I'm not gaining muscle mass (and perhaps even losing some), why am I getting stronger as I continue lifting weights while I'm losing weight?
Some info about me: I'm 46yo, female, 5'9", currently about 172 lbs. I have lost 22 lbs. and I have about 28 lbs. to my goal weight. For exercise, I am doing both cardio and weights on different days. Weights are mostly compound exercises with barbell and dumbbells, and some cable machines (e.g., lat pulls).
It's my understanding that in weight loss/fat loss mode, I won't gain muscle, but I can work at maintaining what I have, or at least minimizing muscle loss. I hope that part is accurate. It seems to be, based on body composition data from getting weighed at my doctor's office every two weeks. For example, after losing 20 lbs. the data from the scale said I had lost 13 lbs. of "fat mass" and 7 lbs. of "fat-free mass". (Btw, I realize that "fat-free mass" isn't just muscle but also bone, water, everything not fat.) I get that I am not going to gain muscle while I'm losing weight, but I'm curious why I'm able to lift/squat heavier and heavier weights, and I figure there must be some logical explanation. Thanks!Congratulations, that's an amazing transformation. What do you think are the top 5 things that led to your success?
2. Understanding that "eating clean" is meaningless and that in order to have true life long success I had to eat foods I enjoyed (ice cream, cookies, etc) on a regular basis but in moderation
3. Lifting heavy weights
4. Not listening when people say "you lost enough already" or "you are getting too skinny"
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.
This should form base for any diet/fat loss strategy. Impressive journey n amazing results.
Question for u if u don't mind answering from ur diary looks like u eat once a day , r u following IF ??? N ur training what rep range u adhere to??I don't think you were morbidly obese before, but there is no doubt about your transformation. Good job to you man.0 -
FitRoberta wrote: »Hi Vismal,
Love this thread. I have read almost all of it -- very helpful! Thank you so much! I have what I suspect is a dumb question, but here goes
I am currently in weight loss/fat loss mode. My question: If I'm not gaining muscle mass (and perhaps even losing some), why am I getting stronger as I continue lifting weights while I'm losing weight?
Some info about me: I'm 46yo, female, 5'9", currently about 172 lbs. I have lost 22 lbs. and I have about 28 lbs. to my goal weight. For exercise, I am doing both cardio and weights on different days. Weights are mostly compound exercises with barbell and dumbbells, and some cable machines (e.g., lat pulls).
It's my understanding that in weight loss/fat loss mode, I won't gain muscle, but I can work at maintaining what I have, or at least minimizing muscle loss. I hope that part is accurate. It seems to be, based on body composition data from getting weighed at my doctor's office every two weeks. For example, after losing 20 lbs. the data from the scale said I had lost 13 lbs. of "fat mass" and 7 lbs. of "fat-free mass". (Btw, I realize that "fat-free mass" isn't just muscle but also bone, water, everything not fat.) I get that I am not going to gain muscle while I'm losing weight, but I'm curious why I'm able to lift/squat heavier and heavier weights, and I figure there must be some logical explanation. Thanks!
Thanks for the response! That makes sense and satisfies my curiosity. I am going to continue enjoying my strength gains and fat loss, and try not to get too hung up on details. My goal is just to be healthy. Thanks again!0 -
Vismal , Thnx so much for the info. Sometimes I doubt myself even if I m walking on the right path but coming from someone like u who has been there, just reinforces it . I m currently doing IF as I am in cutting phase and doing RPT mainly compound movements, got 16lb more to loose any tips from u will be Greatly appreciated. .1
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FitRoberta wrote: »FitRoberta wrote: »Hi Vismal,
Love this thread. I have read almost all of it -- very helpful! Thank you so much! I have what I suspect is a dumb question, but here goes
I am currently in weight loss/fat loss mode. My question: If I'm not gaining muscle mass (and perhaps even losing some), why am I getting stronger as I continue lifting weights while I'm losing weight?
Some info about me: I'm 46yo, female, 5'9", currently about 172 lbs. I have lost 22 lbs. and I have about 28 lbs. to my goal weight. For exercise, I am doing both cardio and weights on different days. Weights are mostly compound exercises with barbell and dumbbells, and some cable machines (e.g., lat pulls).
It's my understanding that in weight loss/fat loss mode, I won't gain muscle, but I can work at maintaining what I have, or at least minimizing muscle loss. I hope that part is accurate. It seems to be, based on body composition data from getting weighed at my doctor's office every two weeks. For example, after losing 20 lbs. the data from the scale said I had lost 13 lbs. of "fat mass" and 7 lbs. of "fat-free mass". (Btw, I realize that "fat-free mass" isn't just muscle but also bone, water, everything not fat.) I get that I am not going to gain muscle while I'm losing weight, but I'm curious why I'm able to lift/squat heavier and heavier weights, and I figure there must be some logical explanation. Thanks!
Thanks for the response! That makes sense and satisfies my curiosity. I am going to continue enjoying my strength gains and fat loss, and try not to get too hung up on details. My goal is just to be healthy. Thanks again!
I'll add another detail. As a beginner you don't use ALL the muscle cells in a muscle to complete a movement. As you train your neurological pathways, your nerves learn to recruit more and more of the muscle cells (called work units) in the same muscle, increasing the force the muscle can generate. Combined with better technique, it makes for fast strength gains
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Hi, your results are absolutely amazing. Its very impressive. I am almost in the similar state. I weigh 194 Lbs , height 5' 10" and age 29 years. my goal is to built a slim, sculpted and muscular body. should I go for a weight loss phase first ? should I do weight training along with cardio ?0
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What I'm having trouble with is binge eating. Has this ever happenned to you and how did you deal with that. Thanks
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bump to read later0
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I don't use the MFP recommended calorie or rate of loss. I prefer to set up my macros using this method:
Doing it that way you would NOT eat back any exercise calories as they are accounted for already.
Oh man, thank you for this video! I was trying to figure my macros on the IIFYM site and it was giving me poverty macros - like only 100 carbs a day! This is so much better!!!0 -
LalitJethani wrote: »Hi, your results are absolutely amazing. Its very impressive. I am almost in the similar state. I weigh 194 Lbs , height 5' 10" and age 29 years. my goal is to built a slim, sculpted and muscular body. should I go for a weight loss phase first ? should I do weight training along with cardio ?mlabelle33 wrote: »What I'm having trouble with is binge eating. Has this ever happenned to you and how did you deal with that. Thanks0
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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.0 -
Well done0
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Hi Vismal I read through a lot of ur posts and I commend you not just on ur weight loss but answering all the questions everyone has. Your time is valuable and that ur willing to share it with all of us so we can be as successful as you is pretty cool. My question is what was your daily calories goal and what foods did u eat. I don't know if I shld eat less or more or what but I lose then gain then lose but myeasurents are dropping. I lose about a half an inch every two weeks sonim thrilled but the number in thee scale is driving me nuts.0
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My starting point is almost exactly as yours, 6'0'' 313lbs. Currently at 305lbs. What did one day look like for you in the beginning, I want to replicate your success. started off powerlifting and have stuck it, don't eat carbs but do a carb evening time week. do?.0
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Sorry my previous posts were from my cell phone and all jumbled here is was I was saying, My starting point is almost exactly as yours, 6'0'' 313lbs. Currently at 305lbs. What did one day look like for you in the beginning, in other words if I could shadow you for one day lets say your second month in what would your calorie intake have been? How many meals would you have eaten? What exercise did you do? Did you count calories? 60 pgs is a ton of comments to read through but I'm working on it! I want to replicate your success. I started off powerlifting and have stuck to it I recently received a recommendation to not do as much as I do and switch to a 5x5 routine which I have done, don't eat carbs but do a carb evening one time a week. Thoughts? I have a food scale and pretty much measure out everything. I follow John Kiefer and his carb cycling diet called the carbnite solution. So at this point i'm doing the diet recommended for someone +150lbs which means I eat approx. 2200 calories in healthy fats and proteins such as beef, chicken, and fish. I also take protein shakes and vitamin supplements0
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Great story. If you're still answering questions:
I'm in a weight loss study (they pay me to study me losing weight... ) I've lost about 3/4 of what I want, and initially was doing some weight training. After an ankle injury, I kinda backed off the weight training and concentrated on the cardio (which was a "requirement" of the study). I'd like to start in on the weight training again, but even before, I was having a bit of trouble with squats (48yo knees and all). Any suggestions?0 -
fitnthine5teban wrote: »Sorry my previous posts were from my cell phone and all jumbled here is was I was saying, My starting point is almost exactly as yours, 6'0'' 313lbs. Currently at 305lbs. What did one day look like for you in the beginning, in other words if I could shadow you for one day lets say your second month in what would your calorie intake have been? How many meals would you have eaten? What exercise did you do? Did you count calories? 60 pgs is a ton of comments to read through but I'm working on it! I want to replicate your success. I started off powerlifting and have stuck to it I recently received a recommendation to not do as much as I do and switch to a 5x5 routine which I have done, don't eat carbs but do a carb evening one time a week. Thoughts? I have a food scale and pretty much measure out everything. I follow John Kiefer and his carb cycling diet called the carbnite solution. So at this point i'm doing the diet recommended for someone +150lbs which means I eat approx. 2200 calories in healthy fats and proteins such as beef, chicken, and fish. I also take protein shakes and vitamin supplementsiloveclones67 wrote: »Great story. If you're still answering questions:
I'm in a weight loss study (they pay me to study me losing weight... ) I've lost about 3/4 of what I want, and initially was doing some weight training. After an ankle injury, I kinda backed off the weight training and concentrated on the cardio (which was a "requirement" of the study). I'd like to start in on the weight training again, but even before, I was having a bit of trouble with squats (48yo knees and all). Any suggestions?0
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