I went from morbidly obese to 6 pack abs! Ask me Anything
Replies
-
i like the dedication to help others....says a lot...!0
-
So in a nutshell intermittent fasting is nothing more than restricting the period of time when you eat to a mostly arbitrary eating window. There are many variants but arguably the most popular (and method I use) is 16 hours of fasting followed by 8 hours of feeding. More than anything, IF is a compliance tool. It makes it easier for some people to maintain the calorie deficit as well as spend less time focusing on preparing and eating food. Basically your calorie and macronutrient goals do not change for IF. IF will not cause fat loss in the absence of a deficit nor will it cause faster fat loss than a different eating pattern if calories and macronutrients remain constant.ShapingTheLaw wrote: »Hi Vismal, I haven't visited here in awhile. I've lost about 45 pounds in the last two years. I've gained quite a bit of lean muscle. I've done several lifting programs from 5x5 to Strong Curves. I'm in "maintenance" at the moment but I would like to lean out another 5 lbs by this summer. I'm only 5'2 1/2 so 5 lbs is like a whole pant size for me. I recall about a year ago you mentioned intermitten fasting (IF). Are you still doing IF? If so, please guide me to a link or resource you trust. I want to learn more about it to see if it is a good fit for me but I'm overwhelmed with so many opinions about it. I trust yours
If you wish to try IF and see if it fits your lifestyle, I encourage you to do so. Pick a feeding window that seems appropriate for your lifestyle. Since I work nightshift I eat from 4pm-12am but people on a more regular schedule might like 10am-6pm or noon until 8pm. Whatever you pick, try and be consistent as this helps with adjusting to the new schedule. I choose to train fasted and have my first meal relatively soon after fasted training. If you want to have a meal before you train that is fine too but I'd encourage you to try fasted training a few times. I was surprised how much I like it. Give yourself at least a week or two to adjust. The first week of IF was rather difficult for me but after I adjusted it was very easy. I used to do IF year round but now I only choose to do it in weight loss phases as I didn't like cramming 3000+ calories into an 8 hour window. Any other specific questions about IF I can address?
5 -
Congratulations on your weight loss. You look awesome.1
-
So in a nutshell intermittent fasting is nothing more than restricting the period of time when you eat to a mostly arbitrary eating window. There are many variants but arguably the most popular (and method I use) is 16 hours of fasting followed by 8 hours of feeding. More than anything, IF is a compliance tool. It makes it easier for some people to maintain the calorie deficit as well as spend less time focusing on preparing and eating food. Basically your calorie and macronutrient goals do not change for IF. IF will not cause fat loss in the absence of a deficit nor will it cause faster fat loss than a different eating pattern if calories and macronutrients remain constant.ShapingTheLaw wrote: »Hi Vismal, I haven't visited here in awhile. I've lost about 45 pounds in the last two years. I've gained quite a bit of lean muscle. I've done several lifting programs from 5x5 to Strong Curves. I'm in "maintenance" at the moment but I would like to lean out another 5 lbs by this summer. I'm only 5'2 1/2 so 5 lbs is like a whole pant size for me. I recall about a year ago you mentioned intermitten fasting (IF). Are you still doing IF? If so, please guide me to a link or resource you trust. I want to learn more about it to see if it is a good fit for me but I'm overwhelmed with so many opinions about it. I trust yours
If you wish to try IF and see if it fits your lifestyle, I encourage you to do so. Pick a feeding window that seems appropriate for your lifestyle. Since I work nightshift I eat from 4pm-12am but people on a more regular schedule might like 10am-6pm or noon until 8pm. Whatever you pick, try and be consistent as this helps with adjusting to the new schedule. I choose to train fasted and have my first meal relatively soon after fasted training. If you want to have a meal before you train that is fine too but I'd encourage you to try fasted training a few times. I was surprised how much I like it. Give yourself at least a week or two to adjust. The first week of IF was rather difficult for me but after I adjusted it was very easy. I used to do IF year round but now I only choose to do it in weight loss phases as I didn't like cramming 3000+ calories into an 8 hour window. Any other specific questions about IF I can address?
Hi Vismal!
Thanks SO much for getting back to me on this. I tried to go without eating when I lift (I work out in the mornings) but it negatively impacts my strength. It's weird but I only eat a protein rich "snack" but it makes a big difference in my performance. Although, honestly, I haven't tried to give it a whole week. I'm going to try it. Maybe it is just a matter of adjusting for me...As I mentioned, I just want to lean out another 5 lbs and you nailed my reason for wanting to give it a try when you said, "It makes it easier for some people to maintain the calorie deficit." That's EXACTLY where I'm struggling for these last 5 lbs. I've lost a total of 45 pounds which, when you're short like me, equates to 25 percent of my total mass is gone! My youngest weighs 45 lbs so I lost a whole child! It took me about 18 months of consistent strength training and logging meticulously to maintain a deficit.... As for more questions, I have a few: 1. When you started IF, did it negatively affect your lifting performance? 2. How long did it take your body or mindset to adjust? 3. What do you think about my starting out in baby steps? For example, currently I'm eating from 7 to 6 p.m. but I thought about moving it tomorrow 8 to 6 p.m. then 9 to 6 pm. the next day etc. until I work myself to an 8 hour feeding window. 4. I want to learn more about it. Can you steer me to a trusted online resource? (I want to better understand the science behind it).
Thanks for all your help!
1 -
IF didn't affect my lifting performance any more than a typically calorie deficit did. I always stall or slow way down in strength gains during a deficit and IF did not stop this from happening. That being said, it also was not detrimental in any way. I adjusted to IF in about a week and a half. By the end of two weeks fasted training was going great and sticking to the fast was mostly effortless. I will not that I never ate much before training to begin with so going fasted was not a huge change for me. As far as baby steps, I'd not do that. I'd jump right in knowing full well that the first week or two might be difficult. The quicker you begin to maintain the new eating times, the quicker you will adjust. The single best resource for intermittent fasting is still www.leangains.com. Martin Berkhan popularized fasting several years ago and that is his blog. The articles are science based and well cited. Martin makes a pretty convincing case that fasting is at worst no different than a regular calorie deficit and and best has a host of health benefits. Take note that doing leangains and doing IF are not the same. Leangains is the Martin's full diet and training regime and involves not only IF but macronutrient cycling as well as reverse pyramid training. You do not have to do all of those things to be successful with IF (though you could if you wanted. I LOVE reverse pyramid training but not so much macronutrient cycling).1
-
IF didn't affect my lifting performance any more than a typically calorie deficit did. I always stall or slow way down in strength gains during a deficit and IF did not stop this from happening. That being said, it also was not detrimental in any way. I adjusted to IF in about a week and a half. By the end of two weeks fasted training was going great and sticking to the fast was mostly effortless. I will not that I never ate much before training to begin with so going fasted was not a huge change for me. As far as baby steps, I'd not do that. I'd jump right in knowing full well that the first week or two might be difficult. The quicker you begin to maintain the new eating times, the quicker you will adjust. The single best resource for intermittent fasting is still www.leangains.com. Martin Berkhan popularized fasting several years ago and that is his blog. The articles are science based and well cited. Martin makes a pretty convincing case that fasting is at worst no different than a regular calorie deficit and and best has a host of health benefits. Take note that doing leangains and doing IF are not the same. Leangains is the Martin's full diet and training regime and involves not only IF but macronutrient cycling as well as reverse pyramid training. You do not have to do all of those things to be successful with IF (though you could if you wanted. I LOVE reverse pyramid training but not so much macronutrient cycling).
Thanks Vismal... I will definitely look up leangains and forget about the baby steps0 -
ShapingTheLaw wrote: »IF didn't affect my lifting performance any more than a typically calorie deficit did. I always stall or slow way down in strength gains during a deficit and IF did not stop this from happening. That being said, it also was not detrimental in any way. I adjusted to IF in about a week and a half. By the end of two weeks fasted training was going great and sticking to the fast was mostly effortless. I will not that I never ate much before training to begin with so going fasted was not a huge change for me. As far as baby steps, I'd not do that. I'd jump right in knowing full well that the first week or two might be difficult. The quicker you begin to maintain the new eating times, the quicker you will adjust. The single best resource for intermittent fasting is still www.leangains.com. Martin Berkhan popularized fasting several years ago and that is his blog. The articles are science based and well cited. Martin makes a pretty convincing case that fasting is at worst no different than a regular calorie deficit and and best has a host of health benefits. Take note that doing leangains and doing IF are not the same. Leangains is the Martin's full diet and training regime and involves not only IF but macronutrient cycling as well as reverse pyramid training. You do not have to do all of those things to be successful with IF (though you could if you wanted. I LOVE reverse pyramid training but not so much macronutrient cycling).
Thanks Vismal... I will definitely look up . leangains and forget about the baby steps. I just gotta wrap my mind around this change. I've come this far. I can do this. Thanks for being so open about sharing your journey with us. I really do appreciate your help. Good luck, my friend!0 -
OMG!
really awesome!0 -
Thanks so much Vismal.
On one of the first posts you said something about integrity as a health professional. I too am a health professional, and while I have never hated myself, or my 'fat', I do think the quite subtle, often unconscious sense of lack of integrity impacts on the choices I make.
I get that some people try to feel better about their choices, though in the end, nothing beats living with integrity. I am only 6.3kg down, but, having made the mental switch, --IT'S HUGE. And while still about 54kg overweight, I already feel so much more in charge, so much more respectful of myself, so much more integrity about talking to my patients and students.
I love this thread.. Thank you.2 -
I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
Damn that's crazy man, congratulations! I started at 315 as well, and down to 206. When did you lose your stomach fat? I'm down 105 pounds almost and still have a large amount of stomach fat.0 -
Hi
I find that if I exercise everyday , I feel bigger , heavier and less lean and im heavier on the scales , yet my progress bikini pics are showing improvement however ive found this week that with nill exercise and just simply staying at a calorie defecit I feel slimmer. Clothes feel looser and ive lost weight on the scales yet my bikini pics don't look much different ?
I hate feeling heavy but I want a nice bikin body . Im worried that if I start exercising again I will be heavier on the scale and feel discouraged . Can you give me any advice ? X
0 -
Usually the stomach, especially the lower abdominals, is the last spot for fat to leave on a man. You can see that from the pictures when I get around 195 my stomach is fairly lean. As far as my gut, it gradually reduced as I lost weight from the very beginning until the end. Your height will make a big difference. I'm 6'1 and get fairly lean around 200 lbs. Some other people my height have to get to the 180's to be fairly lean. If you are shorter, you might have to lose a good bit more. Genetics play a huge factor here.I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
Damn that's crazy man, congratulations! I started at 315 as well, and down to 206. When did you lose your stomach fat? I'm down 105 pounds almost and still have a large amount of stomach fat.
1 -
Usually the stomach, especially the lower abdominals, is the last spot for fat to leave on a man. You can see that from the pictures when I get around 195 my stomach is fairly lean. As far as my gut, it gradually reduced as I lost weight from the very beginning until the end. Your height will make a big difference. I'm 6'1 and get fairly lean around 200 lbs. Some other people my height have to get to the 180's to be fairly lean. If you are shorter, you might have to lose a good bit more. Genetics play a huge factor here.I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
Damn that's crazy man, congratulations! I started at 315 as well, and down to 206. When did you lose your stomach fat? I'm down 105 pounds almost and still have a large amount of stomach fat.
Yeah I'm 6'3 and still have a large stomach. Not sure what I'm doing wrong haha. I eat so clean, might have to see a nutritionist and see what they say. My diet is very consistent and haven't had a cheat day in months. Did you happen to cut carbs or any other foods? Or did you focus on calorie intake?1 -
If you visually are showing improvement then the "feeling heavy" is purely in your head. The scale weight in a vacuum is irrelevant. You must watch your weight over the course of several weeks for it to be meaningful. When one begins exercising there can be an accumulation of water weight, but it will go away. This is why individual weigh ins are so misleading. Try weighing yourself every day, paying zero attention to the result and simply write the number down. After a week, take an average. After a month, compare the weekly averages. This number is much more telling of what your weight it actually doing. Ultimately, exercising or not, if you are in a calorie deficit you will lose weight over the long run. If you do not it is because you aren't actually in a calorie deficit.Lillyloooo wrote: »Hi
I find that if I exercise everyday , I feel bigger , heavier and less lean and im heavier on the scales , yet my progress bikini pics are showing improvement however ive found this week that with nill exercise and just simply staying at a calorie defecit I feel slimmer. Clothes feel looser and ive lost weight on the scales yet my bikini pics don't look much different ?
I hate feeling heavy but I want a nice bikin body . Im worried that if I start exercising again I will be heavier on the scale and feel discouraged . Can you give me any advice ? X4 -
Hi Vismal,
I recall on one of your older posts here or in Calorie 101 you recommended a particular whey protein. I believe it was the Gold Standard by ON? ...I was using Nitro Tech by Muscle Tech but they've recently changed their ingredients and I'm not happy about it. Basically, I have to use more to get 30 grams of protein but this also means more calories. Not cool! Can you tell me what protein you are currently using?
Also, I've been reading about this new Hydrowhey protein powder. Optimum Nutrition has one with some impressionable Bcaas. What do you think about Hydrowhey? Yay or Nay?
Last question, I promise: I'd like to grow some more muscle and am thinking of adding some 100% Casein to my diet (before bedtime) to help me with recovery. Do you think it's necessary or can I do without it?
Fyi, I weigh 118-120 lbs. I get a fair amount of protein in daily at 115t to 125 grams daily. Thanks in advance for your help Vismal. I really appreciate your dedication in sharing what worked for you. I'm a fan ☺.1 -
Hi! first of all congrats on your amazing transformation. I have a few questions as someone on a weight loss journey!
- I'm 20 y/o, and started around 250lbs how can I minimise the amount of loose skin I'll get after I (hopefully) lose around 120lbs ?
- I'm around 200lbs now, lost weight mainly from cardio and want to start weight training. But should I start when I lose another 30lbs or now? I'm afraid it might slow down my weight loss.
- although I've lost weight from my upper part of the body, my thighs are not shrinking and its evident in clothing size. How can I make my legs smaller?
Thank you0 -
Pretty much any whey protein is fine. I prefer MTS, Cellucor, and Trutein mostly because I think they taste the best. Gold standard is fine but I feel like it costs the same or more as the brands I mentioned and isn't as tasty, but taste is subjective. Hydrowhey is just a marketing ploy to get you to pay more money for protein. Casein is useful to bake with and has a different taste/texture than whey but meal timing and protein timing is basically meaningless. Taking casein before bed will not enhance recovery, again, marketing ploy but it's fine to use in place of whey or in recipes where you bake protein powder.ShapingTheLaw wrote: »Hi Vismal,
I recall on one of your older posts here or in Calorie 101 you recommended a particular whey protein. I believe it was the Gold Standard by ON? ...I was using Nitro Tech by Muscle Tech but they've recently changed their ingredients and I'm not happy about it. Basically, I have to use more to get 30 grams of protein but this also means more calories. Not cool! Can you tell me what protein you are currently using?
Also, I've been reading about this new Hydrowhey protein powder. Optimum Nutrition has one with some impressionable Bcaas. What do you think about Hydrowhey? Yay or Nay?
Last question, I promise: I'd like to grow some more muscle and am thinking of adding some 100% Casein to my diet (before bedtime) to help me with recovery. Do you think it's necessary or can I do without it?
Fyi, I weigh 118-120 lbs. I get a fair amount of protein in daily at 115t to 125 grams daily. Thanks in advance for your help Vismal. I really appreciate your dedication in sharing what worked for you. I'm a fan ☺.
For loose skin, there isn't anything you can do to minimize it. I have a video about loose skin here:myfightforfitness wrote: »Hi! first of all congrats on your amazing transformation. I have a few questions as someone on a weight loss journey!
- I'm 20 y/o, and started around 250lbs how can I minimise the amount of loose skin I'll get after I (hopefully) lose around 120lbs ?
- I'm around 200lbs now, lost weight mainly from cardio and want to start weight training. But should I start when I lose another 30lbs or now? I'm afraid it might slow down my weight loss.
- although I've lost weight from my upper part of the body, my thighs are not shrinking and its evident in clothing size. How can I make my legs smaller?
Thank you
Weight training should ideally be started as soon as you begin losing weight. Weight training ensures that the majority of the weight lost is fat, not lean tissue. Any slowdown of weight loss would simply be from water retention and would have nothing to do with fat loss so it's not anything to worry about. You cannot spot reduce fat, if you continue to lose fat it will eventually come off your legs. Different people lose fat from different spots at different times, you may find that you need to get very lean before fat leaves certain areas of your body. Everyone struggles with this to some degree, it is more profound in some than others. Just keep at it and eventually you'll lose fat from everywhere.
0 -
Thanks Vismal
0 -
What a great guy, thanks.0
-
I am sure you lost a lot of weight that would create loose skin. How did you loose extra skin on stomach? Such as exercises because I am trying to tone up my stomach from weight loss.0
https://www.youtube.com/watch?v=yVddgtwaC1A
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.9K Introduce Yourself
- 43.7K Getting Started
- 260.1K Health and Weight Loss
- 175.8K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 415 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.6K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions
Do you Love MyFitnessPal? Have you crushed a goal or improved your life through better nutrition using MyFitnessPal?
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!