I went from morbidly obese to 6 pack abs! Ask me Anything
Replies
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Hi Vismal, can I use the same formula to maintain weight?0
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ohmygosh! you look great! so inspirational to me....i just started this journey yesterday!
What would you say to someone like me that is just starting out? Tips and pitfalls?
Thanks!
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Thank you, I will try this. I also changed my workout to 1 hour and something more intense.0
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Absolutely awesome. Thumbs up
Not sure if i missed it here but, can u stick up an general daily food intake for a training and non training day... or link me to a thread if already posted.
ive got 5kg i wanna shake by end of Oct. I want to change things up a bit
Thanks in advance0 -
You'd need to increase you calories to something around 14-15 calories per lb you weigh. 13 if you are very inactive.Hi Vismal, can I use the same formula to maintain weight?
Weigh your food, on a scale. Every single thing you eat, every single day. Consistency is the key to successcoopertage wrote: »ohmygosh! you look great! so inspirational to me....i just started this journey yesterday!
What would you say to someone like me that is just starting out? Tips and pitfalls?
Thanks!
Food intake will vary from person to person based on a number of factors. The video I posted above should show you how to set up personalized numbers. There is no need to change calories for training vs non training days.Absolutely awesome. Thumbs up
Not sure if i missed it here but, can u stick up an general daily food intake for a training and non training day... or link me to a thread if already posted.
ive got 5kg i wanna shake by end of Oct. I want to change things up a bit
Thanks in advance
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Just wow! I had always been fairly thin. I have three kids and after each one I left the hospital in my ore pregnancy clothes, but then would gain weight after the babies and then have to diet to get rid of it. I was not into fitness at all. Well over the past 4 years new boyfriend happy late night beer and bar food did me in each football season. I went from 151 to 205 this past easter. (Im 5'10") i starting doing T25 after my hernia surgery May2015. Lost 20 pounds and 13 inches in 5 weeks then had another surgery. Just started back at it 3 weeks ago but was struggling with being bored with the program. I started waking 2 miles on my lunch break in the underground suburban station in philly bear where I work. 2 weeks ago and then decided I wanted to try jogging on the treadmill. I would only do a mile at night at 5.0. Yesterday I decided to jog/walk outside. I did 3 miles it took me 40 minutes (I know sad lol) was would walk briskly and then jog and alternates them. I also lift weights for 30 minutes evey night. I use a 1500 calorie diet (this is a lifestyle change so I am not going to starve myself) My questions for you are any tips on the running front ? Is it ok to alternate the walking and jogging until i acclimate to running? Any weight lifting advice ? And I've heard that running will stall my weight loss? I really enjoy zoning out my music and jogging /walking rather then popping a DVD in everytime.
Tracy0 -
The mental work... I can tell it's going to be the key. The commitment of a daily understanding and care. Hard to keep the "care about myself" level
High enough.
The good: Feel better physically and emotionally by a degree I cannot put into words. Look better. More confidence. I can climb stairs with feeling like death. I work in health care and no long feel like a hypocrite when I tell my patience about the risk factors associated with obesity. I love being able to pull out old fat picture when someone says something to the effect of "You don't understand because your in shape" or "you don't get it, you've never been fat". I could go on and on in this category.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.
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Feel free to add me0
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Running should not stall your weight loss. There is no reason it would. The only time weight stalls in the long run is when you are no longer eating less calories per day then you are burning. Remember that a stall of a week or 2 is meaningless and you shouldn't begin to worry until the scale hasn't moved in 3-4 weeks. Walk/run alternating is a great way to get started with running. I would personally either separate days I lift from days I run, or do the lifting first. Your running is more likely to impact the quality of your lifting vs the other way around IMO. As for lifting advice, I always recommend people do a beginners program that focuses on compound movements like squats, rows, bench press, and deadlift. I usually recommend the ICF 5x5 (you can google for that program, its free).dancerinasmom98 wrote: »Just wow! I had always been fairly thin. I have three kids and after each one I left the hospital in my ore pregnancy clothes, but then would gain weight after the babies and then have to diet to get rid of it. I was not into fitness at all. Well over the past 4 years new boyfriend happy late night beer and bar food did me in each football season. I went from 151 to 205 this past easter. (Im 5'10") i starting doing T25 after my hernia surgery May2015. Lost 20 pounds and 13 inches in 5 weeks then had another surgery. Just started back at it 3 weeks ago but was struggling with being bored with the program. I started waking 2 miles on my lunch break in the underground suburban station in philly bear where I work. 2 weeks ago and then decided I wanted to try jogging on the treadmill. I would only do a mile at night at 5.0. Yesterday I decided to jog/walk outside. I did 3 miles it took me 40 minutes (I know sad lol) was would walk briskly and then jog and alternates them. I also lift weights for 30 minutes evey night. I use a 1500 calorie diet (this is a lifestyle change so I am not going to starve myself) My questions for you are any tips on the running front ? Is it ok to alternate the walking and jogging until i acclimate to running? Any weight lifting advice ? And I've heard that running will stall my weight loss? I really enjoy zoning out my music and jogging /walking rather then popping a DVD in everytime.
Tracy
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What's 5x5?0
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Hey, I wanted to let you know that I broke that plateau I was on. I'm down 4 lbs since I wrote on here with my question. I increased my workout time to 1 hour vs the 30 minutes I was doing.
Thank you for your advice!1 -
Good job!0
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Hi V some help please .. ... I think I've definitely hit my first plateau as I've been the same weight now for (coming up on ) 6 weeks. While I have lost inches are there any suggestions on how to switch it up and kick start my weight loss again - I'm current doing ICF 5x5 3x a week ( progressing in weight weekly not every wo as I've had trouble w my squats and have had to modify to doing lower weight 1/2 squats until I perfect my form ) and doing HIIT treadmill 30 min 2x wk. Cw 188.2 gw 135-40 sw 197 @5'8 f. I'm on about 1700-1800 cals a day ( includes eating no more than 50% of my ex cals back). Thanks in advance
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Great job! Keep up the hard work!nwoodrum2011 wrote: »Hey, I wanted to let you know that I broke that plateau I was on. I'm down 4 lbs since I wrote on here with my question. I increased my workout time to 1 hour vs the 30 minutes I was doing.
Thank you for your advice!
A type of workout where you do 5 sets of 5 reps on the core lifts. Google "5x5" for more details.VictoriaKing wrote: »What's 5x5?
Plateau's of that length are 99% of the time caused by simply not being in a deficit. The first thing I would do is stop eating exercise calories. Just eat the same amount every day. Once you've done that for a few weeks, if weight starts moving, carry on, if it does not, reduce calories and give it a few more weeks. Repeat that until you start losing again.Hi V some help please .. ... I think I've definitely hit my first plateau as I've been the same weight now for (coming up on ) 6 weeks. While I have lost inches are there any suggestions on how to switch it up and kick start my weight loss again - I'm current doing ICF 5x5 3x a week ( progressing in weight weekly not every wo as I've had trouble w my squats and have had to modify to doing lower weight 1/2 squats until I perfect my form ) and doing HIIT treadmill 30 min 2x wk. Cw 188.2 gw 135-40 sw 197 @5'8 f. I'm on about 1700-1800 cals a day ( includes eating no more than 50% of my ex cals back). Thanks in advance
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Great job! Keep up the hard work!nwoodrum2011 wrote: »Hey, I wanted to let you know that I broke that plateau I was on. I'm down 4 lbs since I wrote on here with my question. I increased my workout time to 1 hour vs the 30 minutes I was doing.
Thank you for your advice!
A type of workout where you do 5 sets of 5 reps on the core lifts. Google "5x5" for more details.VictoriaKing wrote: »What's 5x5?
Plateau's of that length are 99% of the time caused by simply not being in a deficit. The first thing I would do is stop eating exercise calories. Just eat the same amount every day. Once you've done that for a few weeks, if weight starts moving, carry on, if it does not, reduce calories and give it a few more weeks. Repeat that until you start losing again.Hi V some help please .. ... I think I've definitely hit my first plateau as I've been the same weight now for (coming up on ) 6 weeks. While I have lost inches are there any suggestions on how to switch it up and kick start my weight loss again - I'm current doing ICF 5x5 3x a week ( progressing in weight weekly not every wo as I've had trouble w my squats and have had to modify to doing lower weight 1/2 squats until I perfect my form ) and doing HIIT treadmill 30 min 2x wk. Cw 188.2 gw 135-40 sw 197 @5'8 f. I'm on about 1700-1800 cals a day ( includes eating no more than 50% of my ex cals back). Thanks in advance
Sounds good thx will give it a go and report back - I've used so many calculators and all seem to put my bmr at roughly 1750? So if I eat 1800 /day (with no exercise cal) do you think this would give me enough of a deficit ? Currently my macros are at 150p 128c and 66f are these ok? 0 -
Hi Vismal, love this thread. Question. I am now following ICF 5x5 and want to know if you think that Dumbbells are just as effective as barbells? Also, what do you think of powerblocks? I belong to a gym but would also like to add more weights to my home gym so I can have the option and prefer not to buy a set of barbells / weights and just use the powerblocks. I know it's $$ but saves on space. Thanks 0
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Great job! You look great.0
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Wow !!!! I'm
New too
This and just read this you are amazing well
Done!!!!!0 -
You have inspired me too get my *kitten* into
Gear and lose this weight!! Thankyou0 -
I don't put much faith into calculators. They are just estimates. Trial and error will tell you if you are in enough of a deficit. Just use your numbers for a few weeks and adjust them based on your actual results.
Great job! Keep up the hard work!nwoodrum2011 wrote: »Hey, I wanted to let you know that I broke that plateau I was on. I'm down 4 lbs since I wrote on here with my question. I increased my workout time to 1 hour vs the 30 minutes I was doing.
Thank you for your advice!
A type of workout where you do 5 sets of 5 reps on the core lifts. Google "5x5" for more details.VictoriaKing wrote: »What's 5x5?
Plateau's of that length are 99% of the time caused by simply not being in a deficit. The first thing I would do is stop eating exercise calories. Just eat the same amount every day. Once you've done that for a few weeks, if weight starts moving, carry on, if it does not, reduce calories and give it a few more weeks. Repeat that until you start losing again.Hi V some help please .. ... I think I've definitely hit my first plateau as I've been the same weight now for (coming up on ) 6 weeks. While I have lost inches are there any suggestions on how to switch it up and kick start my weight loss again - I'm current doing ICF 5x5 3x a week ( progressing in weight weekly not every wo as I've had trouble w my squats and have had to modify to doing lower weight 1/2 squats until I perfect my form ) and doing HIIT treadmill 30 min 2x wk. Cw 188.2 gw 135-40 sw 197 @5'8 f. I'm on about 1700-1800 cals a day ( includes eating no more than 50% of my ex cals back). Thanks in advance
Sounds good thx will give it a go and report back - I've used so many calculators and all seem to put my bmr at roughly 1750? So if I eat 1800 /day (with no exercise cal) do you think this would give me enough of a deficit ? Currently my macros are at 150p 128c and 66f are these ok?
Dumbbells are not as effective as a barbell for certain exercises. You cannot do a proper back squat with dumbbells, nor can you do a conventional deadlift. Also, you might find that as you get stronger, you are needing heavier and heavier dumbbells. I'm also not a fan of dumbbells for things like rows or bench press in the 5 rep range. I utilize them more in the higher rep ranges. Sometimes getting the weights into position can be tricky with dumbbells when you are working with 5 rep range weight. I know I would need assistance getting into position to shoulder press dumbbells in a 5x5 scheme.leecha2014 wrote: »Hi Vismal, love this thread. Question. I am now following ICF 5x5 and want to know if you think that Dumbbells are just as effective as barbells? Also, what do you think of powerblocks? I belong to a gym but would also like to add more weights to my home gym so I can have the option and prefer not to buy a set of barbells / weights and just use the powerblocks. I know it's $$ but saves on space. Thanks0 -
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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1. Myfitnesspal of course. It wasn't until I began tracking my intake that my success really started to take offCongratulations, 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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You get stronger for a couple of reasons. The most obvious is muscle gain. While you are correct that normally, while in a deficit, muscle gain is slim to none. If you are a beginner, this isn't necessarily the case. Beginners do gain a bit of muscle while in a deficit. There are also other reasons you gain strength. The next most import reason is you are making neurological adaptations to lifting weights. Strength has a lot to do with your central nervous system responding to the stimuli of weight lifting. In the beginning you can make loads of strength gains through neuro pathways. Finally, your form improving can cause strength gains. For example, a novice lifter might utilize a disproportionate amount of triceps vs chest to do a barbell bench press. If you are able to correct this imbalance through use of improved form, strength can go up. As for body fat measurement scales, even the expensive ones, they are VERY inaccurate. I would use them only as a guide. I would not trust them as far as determining how much fat vs fat free mass you are losing.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!
I eat multiple times a day. I do not believe nutrient timing effects results so I simply log all my food into one meal for simplicity. I do utilize intermittent fasting in dieting phases but purely because it helps me stay compliant with the calorie deficit. My training is a mixture of rep ranges. Compound lifts are usually in the 5 rep range, with accessory movements 8-10 and isolation movements 12 or higher. I personally believe rep range is far less important than maintaining progression. No matter what range you are in, if you are progressing in weight, you are building strength/muscle.
1. Myfitnesspal of course. It wasn't until I began tracking my intake that my success really started to take offCongratulations, 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??
This has been discussed here already. Morbid obesity isn't a qualitative condition. You either meet criteria or don't and I did. I weighed 315lbs at 6'1. That gave me a BMI of 41.6. The generally accepted definition of morbid obesity is anyone who meets any of these three criteria: 100 lbs over ideal body weight, a BMI > 40, or a BMI > 35 and experiencing obesity related health issues (hypertension, diabetes, etc). I met 2 of those 3 criteria so by definition, I was indeed morbidly obese. I feel this is important because people say this often when I claim I was morbidly obese. While it's okay to say you think I didn't look morbidly obese, its important to recognize that regardless of how well one carries their excess body fat, the dangers and risks of obesity don't care.I don't think you were morbidly obese before, but there is no doubt about your transformation. Good job to you man.0 -
You get stronger for a couple of reasons. The most obvious is muscle gain. While you are correct that normally, while in a deficit, muscle gain is slim to none. If you are a beginner, this isn't necessarily the case. Beginners do gain a bit of muscle while in a deficit. There are also other reasons you gain strength. The next most import reason is you are making neurological adaptations to lifting weights. Strength has a lot to do with your central nervous system responding to the stimuli of weight lifting. In the beginning you can make loads of strength gains through neuro pathways. Finally, your form improving can cause strength gains. For example, a novice lifter might utilize a disproportionate amount of triceps vs chest to do a barbell bench press. If you are able to correct this imbalance through use of improved form, strength can go up. As for body fat measurement scales, even the expensive ones, they are VERY inaccurate. I would use them only as a guide. I would not trust them as far as determining how much fat vs fat free mass you are losing.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: »
You get stronger for a couple of reasons. The most obvious is muscle gain. While you are correct that normally, while in a deficit, muscle gain is slim to none. If you are a beginner, this isn't necessarily the case. Beginners do gain a bit of muscle while in a deficit. There are also other reasons you gain strength. The next most import reason is you are making neurological adaptations to lifting weights. Strength has a lot to do with your central nervous system responding to the stimuli of weight lifting. In the beginning you can make loads of strength gains through neuro pathways. Finally, your form improving can cause strength gains. For example, a novice lifter might utilize a disproportionate amount of triceps vs chest to do a barbell bench press. If you are able to correct this imbalance through use of improved form, strength can go up. As for body fat measurement scales, even the expensive ones, they are VERY inaccurate. I would use them only as a guide. I would not trust them as far as determining how much fat vs fat free mass you are losing.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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