I went from morbidly obese to 6 pack abs! Ask me Anything
Replies
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Hey I am 25 years old male with a sedentary lifestyle (software engineer student/intern). 5'7 ish.
I have always been overweight (around 190 by the end of high school) but each year I've been gaining 5-10 pounds more to my current weight of around 225 pounds.
I recently started using MyFitnessPal as well as signing up for a gym.
Apparently if I want to lose 2 pounds a week I need 1500 net calories per day. I haven't found it very hard to be around that number but I feel like it might be slightly low. The way I see it, I aim for 1500 net and as long as I am 2000 or lower that is fine. I usually eat 2000 everyday and on the days I workout/walk I usually lose around 500.
As for the gym, my gym has this beginner circuit where there are 8 machines reserved (Not sure about the names : 1. is a leg curl machine in a sitting position where you push down, 2. the other where you push upwards. 3. Is one that is like a sitting bench press, where you push forwards and work your pecs. 4. is one that is like an overhead press. 5. is a lat pull down machine and 6. a triceps pushdown machine. Finally there is 7. a crunch machine that works abs and then 8. a back extension machine that works whatever the muscles in your lower back are called).
You do each machine for 1 minute non-stop with 30 seconds pause in between. Added to that is 8 minutes of warm-up cardio (I usually use the elliptical here) and then 10 minutes of intense cardio to finish it off (I like to run on the treadmill here). Do you think this is a good beginner program? I like it because it's quick and simple yet still feels intense for me.
BTW, your pictures are inspirational.0 -
vanette2013 wrote: »How long did it take to see results
Depends on what you mean by "results". I probably lost 15-20 lbs in the first month but on someone over 300 that's going to be a lot of water and not make a huge visual difference. After a year a looked like an entirely different person. Basically, if you have a ton of weight to lose, and haven't lost hardly any within a couple months, you're doing something (or many things) wrong.
I never really entered a "maintenance" phase. I feel like this is a mistake for most people. Any time I met a goal I simply set a new one. Once I achieved weight loss for health purposes I decided to start working on body recomposition and aesthetics. I still am to this day. Usually I spend about 7-8 months each year purposefully gaining weight (slowly) and strength then the remaining 4-5 months cutting off the fat that was added from the gaining phase. In theory each year you have a little more lean tissue and a little less fat at roughly the same weight. I'll probably do this indefinitely.jensenjenm wrote: »Just wondering how it's going for you years later in the maintenance phase. I am nearing the end of my weight loss and approaching maintenance myself. Please feel free to friend me.
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Doing stronglifts for 10 weeks now without cardio, only leisure walks and yoga stretching. I'm trying to lose belly pooch, but I notice my back and shoulders getting wider and thighs getting bigger, belly pooch still there. I read an article where they say women will get bigger before they get smaller, but my clothes are getting tighter. I used to be a cardio junkie. Recently, i've been thinking of doing cardio alternating days between my lifts but i'm afraid my lifts will plateau as my lifts are getting difficult with passing weeks. I'm getting a bit uncomfortable with my body now. I'm on a plant based diet for almost 2.5 years and doing intuitive eating and doesnt track my weight. Should I start cutting and do cardio again? should i follow any specific macros? Any advice? Thank you!
My lifts are
squat-100lbs
bench press-55lbs
barbell row-60lbs
ohp-40lbs
deadlift-130lbs
height-5'30 -
Hi,
I haven't read through every single post, (theres73pages) so I apologise if youve already answered this. What is your opinion on intermittent fasting? Is it something you did? Were you very strict with what you ate or were you more IIFYM?0 -
hi,
i am also obese
my current weight is 216.93 lbs,height 166 cm.
i have started workout and diet from some 42-45 days and lose 14 lbs in these days
my problem is i face too much fluctuations in weight, before 4 days it was 213.6 lbs ,when i keep my calories under 1300 strictly (after asking in this community i increased my calories intake to 1500 from 3 days ) still facing these much fluctuations what is solution, i am pure veg,so didn't eat any non-veg/eggs items
and i do exercise daily 2 hours which burn around 700-750 calories ,how i can improve my performance,i have to lose more 80-82 lbs ,how i can do it really quickly,please help me ..0 -
Nice job!0
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Impressive as hell, but not typical.., the amount of discipline it must have taken, unreal. I went from 212 -> 147 -> 170 (long story but working on it, see photo, got severe AMS ~17000 ft climbing Kilimanjaro and was in not so good shape for a couple months) and never looked like that, he is right folks, heavy lifting is key. I, too have started lifting way late, and at my age takes roughly a month to put on 1 lb of muscle, but not a deterrent, just what I do, as its a lifestyle.0
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Hi there u have probably already answered this apologies in advance.
What do you recommend for female 5ft2 needs to lose around stone.
I'm starting the fast diet 5:2 to lose weight but in terms of exercise I need advice for quickest results.
Many thanks0 -
I don't use MFP's method of calculating calories. MFP gives you a number, assumes you'll exercise (and log that exercise) then adds calories for you to eat based on the exercise you did. Calculating exercise calories involves a lot of estimation and can really complicate what can be a rather simple process. I prefer to simply pick a calorie goal, track extremely accurately (http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101), and follow your weight. If you are losing weight, you're fine. If you are not, after a few weeks, reduce your calories by about 10% or so and repeat the process. You can fine tune things by paying attention to macronutrients as well as just calories. I explain all of that here: .Hey I am 25 years old male with a sedentary lifestyle (software engineer student/intern). 5'7 ish.
I have always been overweight (around 190 by the end of high school) but each year I've been gaining 5-10 pounds more to my current weight of around 225 pounds.
I recently started using MyFitnessPal as well as signing up for a gym.
Apparently if I want to lose 2 pounds a week I need 1500 net calories per day. I haven't found it very hard to be around that number but I feel like it might be slightly low. The way I see it, I aim for 1500 net and as long as I am 2000 or lower that is fine. I usually eat 2000 everyday and on the days I workout/walk I usually lose around 500.
As for the gym, my gym has this beginner circuit where there are 8 machines reserved (Not sure about the names : 1. is a leg curl machine in a sitting position where you push down, 2. the other where you push upwards. 3. Is one that is like a sitting bench press, where you push forwards and work your pecs. 4. is one that is like an overhead press. 5. is a lat pull down machine and 6. a triceps pushdown machine. Finally there is 7. a crunch machine that works abs and then 8. a back extension machine that works whatever the muscles in your lower back are called).
You do each machine for 1 minute non-stop with 30 seconds pause in between. Added to that is 8 minutes of warm-up cardio (I usually use the elliptical here) and then 10 minutes of intense cardio to finish it off (I like to run on the treadmill here). Do you think this is a good beginner program? I like it because it's quick and simple yet still feels intense for me.
BTW, your pictures are inspirational.
As for your workout plan, I'd say it's pretty terrible. Circuit training pretty much sucks IMO. I loathe any kind of weightlifting that involves "do as many reps as possible in a given amount of time". How do you progress? Do you add weight? Do you try for more reps? A much better approach for a beginner is to focus on the basic, compound, barbell movements. I like programs like starting strength, stronglifts, or my new favorite, the greyskull LP. They are simple, concentrate on the most important movements, and have progression (lifting heavier weights as time goes on) built right into them. I would suggest you ditch the circuit training for a proven beginners routine.
So the idea that women get bigger before they get smaller is nonsense. If you eat less calories then you burn in a day, you'll lose weight (get smaller). If you eat more calories then you burn in a day, you'll gain. If your muscles are getting bigger and your stomach isn't getting any smaller, my guess is that on average you are eating more per day then you are burning. Muscle gain is fine and is a part of body recomposition but if your current goal is fat loss, then you need to alter your diet to achieve a calorie deficit. Intuitive eating is great and all but it makes knowing whether or not you're in a deficit difficult. Additionally, not weighing yourself also complicates the process. If you are relying on how you look and how your clothes fit to determine if you are gaining or losing, it's going to take weeks at a time before you really notice visual changes and have the opportunity to adjust calories. The video I linked above explains how I calculate a calorie/macro plan. If you are trying to lose fat then you also must be prepared for the progression of your lifts to slow down or stop altogether. It is much more difficult to gain strength while in a calorie deficit versus a calorie surplus but again, this is okay. A good goal while focusing on fat loss is to simply maintain strength, any gains can be considered a bonus. After you finish losing the desired amount of fat, you can begin to add weight slowly in order to advance strength again. If you gain slowly enough you won't gain too much fat. This is essentially the basic bodybuilding principle of bulk/cut cycling and is what most men and women use to achieve an aesthetic physique.Doing stronglifts for 10 weeks now without cardio, only leisure walks and yoga stretching. I'm trying to lose belly pooch, but I notice my back and shoulders getting wider and thighs getting bigger, belly pooch still there. I read an article where they say women will get bigger before they get smaller, but my clothes are getting tighter. I used to be a cardio junkie. Recently, i've been thinking of doing cardio alternating days between my lifts but i'm afraid my lifts will plateau as my lifts are getting difficult with passing weeks. I'm getting a bit uncomfortable with my body now. I'm on a plant based diet for almost 2.5 years and doing intuitive eating and doesnt track my weight. Should I start cutting and do cardio again? should i follow any specific macros? Any advice? Thank you!
My lifts are
squat-100lbs
bench press-55lbs
barbell row-60lbs
ohp-40lbs
deadlift-130lbs
height-5'3
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Intermittent fasting (IF) is a great tool for helping with adherence during weight loss. I used it year round for a number of years and but now I usually use it only during times of fat loss or maintenance while I stick to a more conventional eating pattern during muscle building phases. First things first, it isn't magic. By that I mean it does not speed fat loss compared to a regular eating pattern if the calories are the same. What it does do (for some) is make it easier to maintain a calorie deficit by aiding with satiation. It can make fat loss faster in the sense that it might allow you to be able to eat fewer calories per day compared to conventional eating and still remain compliant. It also offers convenience because you only have to worry about food for a limited period during the day. Rather than thinking about what to eat for breakfast, lunch, dinner, and in between I usually just have 2 large "meals" and I'm done. Some people hate IF and it simply doesn't work well for their lifestyle. I usually advise anyone interested to give it a go and to at least try it for 3-4 weeks. The first week or two can be rough for some people. I was fortunate and after a day or too I was pretty much used to the new way of eating. If after a month you like the diet, then by all means continue. If not, give it up. Remember, IF should make things easier for you, if it's making things harder, then don't do it.RachelEdwards1977 wrote: »Hi,
I haven't read through every single post, (theres73pages) so I apologise if youve already answered this. What is your opinion on intermittent fasting? Is it something you did? Were you very strict with what you ate or were you more IIFYM?
I follow IIFYM because the types of foods you eat largely do not affect results. That being said, when I am in a calorie deficit I still predominantly eat "healthy" foods because they are the most satiating. I large plate of vegetables probably have about the same amount of calories and carbs as a small serving of candy. While either could be incorporated into my diet, 9 times out of 10 I will choose the vegetables because they will do more to keep me full. But it is nice to know that the 1 time out of 10 when I really want the candy, I can have it.hi,
i am also obese
my current weight is 216.93 lbs,height 166 cm.
i have started workout and diet from some 42-45 days and lose 14 lbs in these days
my problem is i face too much fluctuations in weight, before 4 days it was 213.6 lbs ,when i keep my calories under 1300 strictly (after asking in this community i increased my calories intake to 1500 from 3 days ) still facing these much fluctuations what is solution, i am pure veg,so didn't eat any non-veg/eggs items
and i do exercise daily 2 hours which burn around 700-750 calories ,how i can improve my performance,i have to lose more 80-82 lbs ,how i can do it really quickly,please help me ..
Weight fluctuations are completely normal. Weight loss and gain isn't linear. I recommend that people weigh daily but then track those weights with something like trendweight.com. The website takes daily weights and does a rolling average so you can see what your weight is actually doing beneath all the daily fluctuations. As for your calories, if you weigh 216 and are eating between 1300-1500 calories + burning 700 with cardio and weight isn't pouring off, then you are eating much more then you think. Give this a read: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-1012 -
Intermittent fasting (IF) is a great tool for helping with adherence during weight loss. I used it year round for a number of years and but now I usually use it only during times of fat loss or maintenance while I stick to a more conventional eating pattern during muscle building phases. First things first, it isn't magic. By that I mean it does not speed fat loss compared to a regular eating pattern if the calories are the same. What it does do (for some) is make it easier to maintain a calorie deficit by aiding with satiation. It can make fat loss faster in the sense that it might allow you to be able to eat fewer calories per day compared to conventional eating and still remain compliant. It also offers convenience because you only have to worry about food for a limited period during the day. Rather than thinking about what to eat for breakfast, lunch, dinner, and in between I usually just have 2 large "meals" and I'm done. Some people hate IF and it simply doesn't work well for their lifestyle. I usually advise anyone interested to give it a go and to at least try it for 3-4 weeks. The first week or two can be rough for some people. I was fortunate and after a day or too I was pretty much used to the new way of eating. If after a month you like the diet, then by all means continue. If not, give it up. Remember, IF should make things easier for you, if it's making things harder, then don't do it.RachelEdwards1977 wrote: »Hi,
I haven't read through every single post, (theres73pages) so I apologise if youve already answered this. What is your opinion on intermittent fasting? Is it something you did? Were you very strict with what you ate or were you more IIFYM?
I follow IIFYM because the types of foods you eat largely do not affect results. That being said, when I am in a calorie deficit I still predominantly eat "healthy" foods because they are the most satiating. I large plate of vegetables probably have about the same amount of calories and carbs as a small serving of candy. While either could be incorporated into my diet, 9 times out of 10 I will choose the vegetables because they will do more to keep me full. But it is nice to know that the 1 time out of 10 when I really want the candy, I can have it.hi,
i am also obese
my current weight is 216.93 lbs,height 166 cm.
i have started workout and diet from some 42-45 days and lose 14 lbs in these days
my problem is i face too much fluctuations in weight, before 4 days it was 213.6 lbs ,when i keep my calories under 1300 strictly (after asking in this community i increased my calories intake to 1500 from 3 days ) still facing these much fluctuations what is solution, i am pure veg,so didn't eat any non-veg/eggs items
and i do exercise daily 2 hours which burn around 700-750 calories ,how i can improve my performance,i have to lose more 80-82 lbs ,how i can do it really quickly,please help me ..
Weight fluctuations are completely normal. Weight loss and gain isn't linear. I recommend that people weigh daily but then track those weights with something like trendweight.com. The website takes daily weights and does a rolling average so you can see what your weight is actually doing beneath all the daily fluctuations. As for your calories, if you weigh 216 and are eating between 1300-1500 calories + burning 700 with cardio and weight isn't pouring off, then you are eating much more then you think. Give this a read: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
i am losing 5-6 kg/month,but i don't think is it fine,Bcoz i want to lose more ... what should i do ?0 -
height-5'3[/quote]So the idea that women get bigger before they get smaller is nonsense. If you eat less calories then you burn in a day, you'll lose weight (get smaller). If you eat more calories then you burn in a day, you'll gain. If your muscles are getting bigger and your stomach isn't getting any smaller, my guess is that on average you are eating more per day then you are burning. Muscle gain is fine and is a part of body recomposition but if your current goal is fat loss, then you need to alter your diet to achieve a calorie deficit. Intuitive eating is great and all but it makes knowing whether or not you're in a deficit difficult. Additionally, not weighing yourself also complicates the process. If you are relying on how you look and how your clothes fit to determine if you are gaining or losing, it's going to take weeks at a time before you really notice visual changes and have the opportunity to adjust calories. The video I linked above explains how I calculate a calorie/macro plan. If you are trying to lose fat then you also must be prepared for the progression of your lifts to slow down or stop altogether. It is much more difficult to gain strength while in a calorie deficit versus a calorie surplus but again, this is okay. A good goal while focusing on fat loss is to simply maintain strength, any gains can be considered a bonus. After you finish losing the desired amount of fat, you can begin to add weight slowly in order to advance strength again. If you gain slowly enough you won't gain too much fat. This is essentially the basic bodybuilding principle of bulk/cut cycling and is what most men and women use to achieve an aesthetic physique.
[/quote]
Wouldn't it be too low if I didnt eat my exercise calories back? If I'm 130lb and want to gain muscle and lose fat can I use the 10 range for my calories, does it apply to only strength training and not doing cardio? Like 130x10=1,300 calories given i'm only doing stronglifts and no cardio, wouldn't be it too little to fuel my lifts? I can't seem to be full enough with that little calories, how about doing short HIIT cardio to increase my calories too? And is stronglifts good for fat loss, my gym trainer keep insisting to do hypertrophy, but I get too exhausted doing many reps. Do you take any supplements to supprt your strength training while on a deficit/maintenance calories to keep increasing the weights of your lifts? Thanks!
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Basically the same things I'd recommend to anyone who needs to lose weight. You need to count your calories accurately and eat in a deficit. If after a few weeks of eating a consistent number of calories you aren't losing weight, reduce your calories by about 10%. If you are eating so few calories that you absolutely should be losing weight but aren't, examine how accurate your counting is http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101Hi there u have probably already answered this apologies in advance.
What do you recommend for female 5ft2 needs to lose around stone.
I'm starting the fast diet 5:2 to lose weight but in terms of exercise I need advice for quickest results.
Many thanks
5:2 is fine if you enjoy eating that way but it doesn't change the fact that a calorie deficit is needed. Because 2 of the days are super low or no calorie, you can eat more on the days that aren't but the average of the week is all that really matters. At a height of 5ft2 I'd caution you that results won't likely be quick. Petite women do not lose weight quickly. On the upside, petite women usually notice a difference in body composition with less total weight lost than taller women so there's that.
Obtain more realistic expectations. 5-6kg a month is already too much and will be almost impossible to maintain. You will likely have to settle for about 3kg a month and eventually even that will be hard to achieve and 1.5-2 will be more realistic. You do not get fat overnight and you can't help to get unfat overnight either. That being said, losing 2kg a month for a year will have most people looking like an entirely different person.
Intermittent fasting (IF) is a great tool for helping with adherence during weight loss. I used it year round for a number of years and but now I usually use it only during times of fat loss or maintenance while I stick to a more conventional eating pattern during muscle building phases. First things first, it isn't magic. By that I mean it does not speed fat loss compared to a regular eating pattern if the calories are the same. What it does do (for some) is make it easier to maintain a calorie deficit by aiding with satiation. It can make fat loss faster in the sense that it might allow you to be able to eat fewer calories per day compared to conventional eating and still remain compliant. It also offers convenience because you only have to worry about food for a limited period during the day. Rather than thinking about what to eat for breakfast, lunch, dinner, and in between I usually just have 2 large "meals" and I'm done. Some people hate IF and it simply doesn't work well for their lifestyle. I usually advise anyone interested to give it a go and to at least try it for 3-4 weeks. The first week or two can be rough for some people. I was fortunate and after a day or too I was pretty much used to the new way of eating. If after a month you like the diet, then by all means continue. If not, give it up. Remember, IF should make things easier for you, if it's making things harder, then don't do it.RachelEdwards1977 wrote: »Hi,
I haven't read through every single post, (theres73pages) so I apologise if youve already answered this. What is your opinion on intermittent fasting? Is it something you did? Were you very strict with what you ate or were you more IIFYM?
I follow IIFYM because the types of foods you eat largely do not affect results. That being said, when I am in a calorie deficit I still predominantly eat "healthy" foods because they are the most satiating. I large plate of vegetables probably have about the same amount of calories and carbs as a small serving of candy. While either could be incorporated into my diet, 9 times out of 10 I will choose the vegetables because they will do more to keep me full. But it is nice to know that the 1 time out of 10 when I really want the candy, I can have it.hi,
i am also obese
my current weight is 216.93 lbs,height 166 cm.
i have started workout and diet from some 42-45 days and lose 14 lbs in these days
my problem is i face too much fluctuations in weight, before 4 days it was 213.6 lbs ,when i keep my calories under 1300 strictly (after asking in this community i increased my calories intake to 1500 from 3 days ) still facing these much fluctuations what is solution, i am pure veg,so didn't eat any non-veg/eggs items
and i do exercise daily 2 hours which burn around 700-750 calories ,how i can improve my performance,i have to lose more 80-82 lbs ,how i can do it really quickly,please help me ..
Weight fluctuations are completely normal. Weight loss and gain isn't linear. I recommend that people weigh daily but then track those weights with something like trendweight.com. The website takes daily weights and does a rolling average so you can see what your weight is actually doing beneath all the daily fluctuations. As for your calories, if you weigh 216 and are eating between 1300-1500 calories + burning 700 with cardio and weight isn't pouring off, then you are eating much more then you think. Give this a read: http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101
i am losing 5-6 kg/month,but i don't think is it fine,Bcoz i want to lose more ... what should i do ?
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I know the key to weight loss is deficit, but what's a LEGIT fat burner that's out there?0
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Wow awesome job brother... Trying to get in shape like that... Did you have to do excessive skin removal surgery or did it just tighten up naturally? I went from 265 to 195 and have loose skin, and don't know how to get rid of it...0
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So the idea that women get bigger before they get smaller is nonsense. If you eat less calories then you burn in a day, you'll lose weight (get smaller). If you eat more calories then you burn in a day, you'll gain. If your muscles are getting bigger and your stomach isn't getting any smaller, my guess is that on average you are eating more per day then you are burning. Muscle gain is fine and is a part of body recomposition but if your current goal is fat loss, then you need to alter your diet to achieve a calorie deficit. Intuitive eating is great and all but it makes knowing whether or not you're in a deficit difficult. Additionally, not weighing yourself also complicates the process. If you are relying on how you look and how your clothes fit to determine if you are gaining or losing, it's going to take weeks at a time before you really notice visual changes and have the opportunity to adjust calories. The video I linked above explains how I calculate a calorie/macro plan. If you are trying to lose fat then you also must be prepared for the progression of your lifts to slow down or stop altogether. It is much more difficult to gain strength while in a calorie deficit versus a calorie surplus but again, this is okay. A good goal while focusing on fat loss is to simply maintain strength, any gains can be considered a bonus. After you finish losing the desired amount of fat, you can begin to add weight slowly in order to advance strength again. If you gain slowly enough you won't gain too much fat. This is essentially the basic bodybuilding principle of bulk/cut cycling and is what most men and women use to achieve an aesthetic physique.height-5'3
[/quote]
Wouldn't it be too low if I didnt eat my exercise calories back? If I'm 130lb and want to gain muscle and lose fat can I use the 10 range for my calories, does it apply to only strength training and not doing cardio? Like 130x10=1,300 calories given i'm only doing stronglifts and no cardio, wouldn't be it too little to fuel my lifts? I can't seem to be full enough with that little calories, how about doing short HIIT cardio to increase my calories too? And is stronglifts good for fat loss, my gym trainer keep insisting to do hypertrophy, but I get too exhausted doing many reps. Do you take any supplements to supprt your strength training while on a deficit/maintenance calories to keep increasing the weights of your lifts? Thanks!
[/quote]You aren't going to gain muscle and lose fat efficiently at the same time. They are competing goals. Gaining muscle requires a calorie surplus and losing fat requires a deficit. You need to pick which goal is most important. If you wish to lose fat, then accept that muscle gains will likely not occur during that time and that strength will gain will be slow or absent. If you wish to gain muscle understand that even in the perfect environment small gains in fat will occur. The idea is to cycle between these phases throughout the year and your net result will be fat loss and muscle gain but you can't do them both at once. If 10 calories per lb is too little for you try 12 and see what happens. Fat loss will be slower but the diet will likely be more manageable. The trainer at your gym is very misinformed if they think a 5x5 workout will not induce hypertrophy. I wouldn't listen to anything they say as this is a very basic concept. Hypertrophy is not caused by a rep range but is caused by progressive tension overload (lifting more weight over time). As far as supplements for maintaining strength, creatine monohydrate is really the only proven one. 5 gm a day every day no loading dose necessary. You will gain some weight on the scale when you start but its water and not to be worried about.
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Hi! I'm just now starting my weight loss journey, and I was wondering what is a good starting point for meal plans? What do you recommend for meals one should eat for breakfast, lunch and dinner? I'm 5'7" and 250lbs. I would love to drop down to 175lbs. I already have started working out for the last three weeks doing cardio and some weight training 3x a week. Should I focus on more cardio then weights till I lose more pounds, or just go for an even mix?0
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Hi there! I'm curious what you think about the amount that metabolism plays into weight loss. What I mean by that is we all know people who seem to be able to eat nothing but high-caloric food and tons of it and yet stay really lean, (I'm thinking jealously of a coworker right now), while many of us eat an extra donut and our bodies hold on to it for dear life. I'm exaggerating, of course, but I swear it seems like that sometimes. Other than the fact that life simply isn't fair, what are your thoughts?
(Oh, and sorry if that's already been discussed, I've only made it through page 7 of the thread so far, which is awesome BTW! Thanks so much for having kept it up!!)0 -
4. Not listening when people say "you lost enough already" or "you are getting too skinny"
This one is so *kitten* annoying. I have many theories why people say this, but I just wish they wouldn't and would just celebrate your successes with you.
AMAZING job on your weight loss btw. You look fantastic
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Impressive, congrats.0
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I did a body composition test & went up 6% in body fat in the last year & am the heaviest I've ever weighed at 153 pounds with height of 5'3''. I'd love to see myself at 120. I decided that I'm going to start 100% paleo tomorrow for a month. I'll see how that goes and possibly add in other foods here and there after the month is up. I'm starting a group training session this week that meets once a week for the next 6 weeks. I've done this before and I've made it my goal to go the schedule time and then two other times per week. I've made goals to get in 10,000 steps per day and drink 100 oz of water daily. I don't want to start with too many goals at once, but do you have any other recommendations on what I should be doing?
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There isn't one. Fat burners are gimmicks. The most effective one that is no longer available in its pure form was ephedrine and studies showed at best it could cause a 5% increase in metabolism. So if your maintenance is 2000 calories per day, the best and banned fat burner would burn you about 100 calories per day, or a banana's worth. Fat burners "work" because many of them are packed with stimulants that simply suppress your appetite causing you to eat less. They aren't really doing anything to burn fat. My advice is aside from coffee (or whatever your favorite method of ingesting caffeine is) just save your money.lemonychild wrote: »I know the key to weight loss is deficit, but what's a LEGIT fat burner that's out there?
No surgery for me, just luck. Here are my thoughts on loose skin:brandontaylorcmm wrote: »Wow awesome job brother... Trying to get in shape like that... Did you have to do excessive skin removal surgery or did it just tighten up naturally? I went from 265 to 195 and have loose skin, and don't know how to get rid of it...Hi! I'm just now starting my weight loss journey, and I was wondering what is a good starting point for meal plans? What do you recommend for meals one should eat for breakfast, lunch and dinner? I'm 5'7" and 250lbs. I would love to drop down to 175lbs. I already have started working out for the last three weeks doing cardio and some weight training 3x a week. Should I focus on more cardio then weights till I lose more pounds, or just go for an even mix?
I loathe meal plans. They are impractical IMO. You can only keep eating the same foods over and over again for so long. What happens when you start to break the plan? I much prefer to set calorie and macronutrient goals and eat whatever foods you enjoy to meet those goals. Meal plans are inflexible. In order of importance for fat loss and body recomposition I rank things this way: Diet is more important than lifting which is more important than cardio. All of them are important but in that order.0 -
Thanks for the answer! Can you explain BCAA or other supplements that are good?0
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I am just a little jealous1
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richardpkennedy1 wrote: »I am just a little jealous
Lol hard not to be, but he's so helpful ... follow his advice, ull find success0 -
It's less important than I think most people think it is. Outside of diagnosable metabolic conditions like hypothyroidism and the like, most people's metabolisms aren't that different. There are outliers but they are the exception, not the rule. Most people have an average metabolism. The person who can seemingly eat nothing but junk and stay lean might be one of those outliers but in all likelihood they aren't. We don't follow people around 24/7, we don't know how much they eat (or don't eat) when they are at home, and we don't know how active they are via exercise or if they are simply someone who's always moving. People exaggerate about what they eat all the time (either about eating a lot or hardly anything). I had a friend who came to me complaining that he couldn't gain weight no matter what he did. I told him to eat more (the only real solution). He said "I eat a ton". I then had him tell me an entire day's worth of eating. What sounded like "a ton" to him turned out to be a little over 2000 calories. Now don't get me wrong, there are some people, the outliers, who might have a 10-15% "faster" metabolism then average and some of us are on the slower side. There isn't anything you can do to change it unless there is a disease process contributing. If you happen to be on the unlucky side you simply have to work harder by either learning to be satisfied eating even less than most others, or burn more calories from exercise compared to the average person. You can get you metabolism tested if you're terribly curious but again, you can't change it so it would only settle that curiosity. I guess it will give a few people the excuse they are looking for but will ultimately deprive a great many people of the excuse they've been using.Hi there! I'm curious what you think about the amount that metabolism plays into weight loss. What I mean by that is we all know people who seem to be able to eat nothing but high-caloric food and tons of it and yet stay really lean, (I'm thinking jealously of a coworker right now), while many of us eat an extra donut and our bodies hold on to it for dear life. I'm exaggerating, of course, but I swear it seems like that sometimes. Other than the fact that life simply isn't fair, what are your thoughts?
(Oh, and sorry if that's already been discussed, I've only made it through page 7 of the thread so far, which is awesome BTW! Thanks so much for having kept it up!!)
You'd better take that one up with my wifeTeinyWinehouse wrote: »I only have one question.
Will you marry me?
Count calories. Paleo is fine if you really want to do it but it's nothing more than an arbitrary list of banned foods. It won't cause any added fat loss compared to a diet that uses the banned foods if calories are equal. You can overeat doing paleo just the same as any other food restriction diet (keto, atkins, vegan, etc). If weight loss is the goal calorie counting is the more effective way to make sure you'll reach your goal. Exercise goals are great too but won't be enough if calories aren't controlled.shannonmae696 wrote: »I did a body composition test & went up 6% in body fat in the last year & am the heaviest I've ever weighed at 153 pounds with height of 5'3''. I'd love to see myself at 120. I decided that I'm going to start 100% paleo tomorrow for a month. I'll see how that goes and possibly add in other foods here and there after the month is up. I'm starting a group training session this week that meets once a week for the next 6 weeks. I've done this before and I've made it my goal to go the schedule time and then two other times per week. I've made goals to get in 10,000 steps per day and drink 100 oz of water daily. I don't want to start with too many goals at once, but do you have any other recommendations on what I should be doing?
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The very short answer, which is also the only one you get from supplement companies and those pushing BCAAs is yes, they are very useful and there is a lot of scientific data to support their usefulness. That is technically true but at the same time incredibly misleading. The long answer is what matters here. Studies will show that BCAAs help with muscle recovery and muscle growth but there's a catch. These studies are always conducted on folks who are not eating adequate protein for the day. If you are protein deficient BCAAs are beneficial, but what's more beneficial is to simply not be protein deficit. Additionally, if you are protein deficient why supplement with BCAAs when supplementing with whey protein (contains all the BCAAs) is cheaper and better and solving the problem of protein deficiency. This is one of those cases where supplement companies can technically be truthful but at the same time be incredibly deceitful.lemonychild wrote: »Thanks for the answer! Can you explain BCAA or other supplements that are good?
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Thank you for this thread, I have it bookmarked because there is always so much helpful information here and it is always being added to. This is honestly one of the best threads on Mfp. Your answers are concise easy to understand and always full of useful information.3
https://www.youtube.com/watch?v=7cc18wLJW3k
https://www.youtube.com/watch?v=yVddgtwaC1A
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