I went from morbidly obese to 6 pack abs! Ask me Anything
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This really makes my day! Congratulations on your accomplishment! This is why I started posting here and making YouTube videos. I had a lot of help from strangers on the internet going through my own fitness journey and I really wanted to provide that same kind of help to as many people as possible!
One year, 60 pounds gone. Today is my 60th birthday and I look and feel better than I have in years.
While I'll take credit for the hard work and discipline, I have to say that it all began when I found this thread and started reading. So thanks SO much to Vismal for taking the time to do this. You have changed some lives, my friend.
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zharptichka wrote: »Thanks so much for this thread! It's been super helpful. I know you said you wish you had started with lifting heavy rather than smaller weights with more reps and I was wondering about that? The trainer I talked to at the gym (who suggested lifting as soon as I said I was trying to lose weight so I was pleased about that ) suggested slightly smaller weights (it's still hard) for more reps (3x15) while I was trying to lose weight and then shifting to something more like 5x5 as my goals shift to building strength. Right now I'm just concerned with getting the weight off and not losing muscle mass. Eventually I want to build some strength but getting the weight off is definitely my primary goal.
Also any thoughts on what I'm doing in general would be appreciated. I'm a woman, 5'8" and 235lbs (I've lost 60). I'm at 1390 calories if I've done a lot I might go to 1800 (I haven't figured out macros yet, should I worry about that?).
I alternate running (weirdest part of my fitness journey is figuring out I like running) and gym days so my week looks like this:
1. Running (5k)
2. Legs/Abs
3. Running/walk whatever I feel like
4. Chest/back
5. Running (intervals)
6. arms/shoulders
7. Running (8k ish at the moment)
I don't really agree with your trainer. Lifting less weight for higher reps doesn't help lose fat or preserve muscle any better than something like a 5x5. I believe most people trying to lose weight should do the same type of lifting as someone trying to gain muscle just with less overall volume and frequency. Something maybe like a 3x5 when in a deficit and a 5x5 when at maintenance or in a surplus. Your split is also very sub-optimal. If this also comes from your trainer then it's time to find a new trainer. These are basic concepts they are getting wrong. Ideally, naturals (people not using steroids) should try and work each body part 2-3 times per week in a good lifting program. You are only hitting each body part once a week. A 3x a week total body routine would probably be best if you want to lift 3 days a week. I also would advise at least one day a week of total rest, no running or lifting. If you must run 4 days then double up on a day. I would also try to start paying attention to macros if maintaining muscle mass is important to you. It's not hard to do. You just make sure that by the time you reach your calorie goal you have gotten in enough protein and fat to meet minimum requirements. A general rule of thumb is for protein 0.6-0.8 grams per lb you weigh and for fat 0.3 grams per lb you weigh. These are the minimums, you can exceed them if you wish just make sure by the time you hit your calories you've also hit those minimums.
My workouts for the most part revolve around the big 3 lifts (bench, squat, and deadlift). I have had some injuries throughout the years so I have made adaptations along the way but I'm currently back to a very basic barbell program doing those 3 lifts along with some accessory work. I do not do any formal cardio but I enjoy walking/hiking. I don't have a walking "routine" or a set day/time that I do it. I just do it for leisure and it has the added benefit of burning some calories. Some days more than others. I wouldn't say I really had a "most common meal". I eat a lot of lean meats and vegetables ( pretty much every day) but my diet is pretty varied. My diary is open if you want to look.Congrats, trying to accomplish the same thing myself.
What is an average workout like?
Is Cardio still a big part of your workout?
What was your most common meal during your journey?
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How tall are you?
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Lifting weights will not affect the rate of your fat loss at all. It might cause you to retain water which will slow your weight loss but that's not really important. Fat is what we want to lose, not water. Plus it's only a temporary thing and losses will resume. I will caution that losing 3 lbs a week is not going to be sustainable anyways as you lose more weight so be prepared for that too. Normally 1-2 lbs of loss per week is a good goal. If you have a lot to lose, 2-3 is fine but just know as you lose more and more and become smaller, your rate of loss is going to decrease.okohjacinda wrote: »Hi and congrats on the weight loss!
Sorry if this has been asked before but how fast is too fast for weight loss? Or is this too slow?
I am down 24lbs in 2 months. So right now I am averaging 3lbs a week (I am 250lbs at the moment down from 274lbs) I don't eat under 1200 that much (like maybe 2 days out of the week). In fact, on average I am usually over 1500-1600 cals. I just do a lot of cardio...averaging 450-500 minutes a week.
Also, if I start strength training now, will that impact my rate of loss?
I noticed in your post you mentioning you wish you had started early on and I have read articles on the benefits of starting out with cardio as well as strength training as you lose weight. I am just afraid of the weight loss slowing down a bit once I start but more afraid to have a lot of loose skin by the time I reach maintenance phase.
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calories sugar and protein per day to lose weight ??1
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at what point did your mind adjust to the weight you had lost? i am losing well but i still have days where i look in the mirror and think i look exactly the same..it's like my mind is playing tricks on me!0
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Not sure if you mean for me or for you. Sugar per day isn't something that needs to be tracked in order to lose weight, and technically neither is protein. Weight loss is all about calories. Eating a sufficient amount of protein whilst losing weight helps preserve lean mass so while it isn't necessary for weight loss it is still important for body composition.calories sugar and protein per day to lose weight ??
I feel like at first the differences showed up pretty quickly but as I lost more and more it took longer and longer to notice. These days it takes a good couple months before I really notice any difference. Progress pictures help tremendously with this. You see yourself everyday so gradual changes are tough to notice but progress pictures a few months apart usually reveal the progress made.ravergirl1992 wrote: »at what point did your mind adjust to the weight you had lost? i am losing well but i still have days where i look in the mirror and think i look exactly the same..it's like my mind is playing tricks on me!
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Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.1
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Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
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Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
THANK YOU!!!!! I will look into those brands (hopefully they have ladies pants). I am almost to the point of having to buy everything made with 50% spandex to fit my *kitten* (literally) and waist. I have no problem with spending more to actually get jeans that fit. Dress trousers and fitted dresses (I have a tailor - there's no way around that). And thank goodness that women can wear tank top styles and still look classy, biceps and sleeves don't mix.2 -
Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
Can I jump on your thread, @vismal? Barbell Apparel has jeans for lifters. They're spendy, $150, but they're supposed to fit. Haven't tried them yet, because I can still fit into anything with some Lycra. Hoping I'll need them someday.
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quiksylver296 wrote: »
Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
Can I jump on your thread, @vismal? Barbell Apparel has jeans for lifters. They're spendy, $150, but they're supposed to fit. Haven't tried them yet, because I can still fit into anything with some Lycra. Hoping I'll need them someday.
Again, I don't mind spending extra to not look funny because my jeans are super tight on my quads, but I can smuggle a small child in the extra room on the waist. $150 for a good pair, that fits right isn't that expensive.2 -
VeronicaA76 wrote: »quiksylver296 wrote: »
Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
Can I jump on your thread, @vismal? Barbell Apparel has jeans for lifters. They're spendy, $150, but they're supposed to fit. Haven't tried them yet, because I can still fit into anything with some Lycra. Hoping I'll need them someday.
Again, I don't mind spending extra to not look funny because my jeans are super tight on my quads, but I can smuggle a small child in the extra room on the waist. $150 for a good pair, that fits right isn't that expensive.
If you buy some, please let us know how you like them!2 -
Damn that's a huge achievement! I m sure it was a difficult journey but as you accomplished that, nothing can stop you!!2
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quiksylver296 wrote: »VeronicaA76 wrote: »quiksylver296 wrote: »
Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
Can I jump on your thread, @vismal? Barbell Apparel has jeans for lifters. They're spendy, $150, but they're supposed to fit. Haven't tried them yet, because I can still fit into anything with some Lycra. Hoping I'll need them someday.
Again, I don't mind spending extra to not look funny because my jeans are super tight on my quads, but I can smuggle a small child in the extra room on the waist. $150 for a good pair, that fits right isn't that expensive.
If you buy some, please let us know how you like them!
Will, do. Looked them up, turns out my waist size must be really popular. When I order a pair I'll let you know how they fit.2 -
Fantastic. Added you as i need all the motivation i can get0
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I have a strong "meh" feeling about barbell apparel. I think they are up-charging on a gimmick. I find plenty of jeans in the 80-100 dollar range that will fit but aren't specifically marketed to "fit" people. I really think they tack on an extra 50 bucks for that.2
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quiksylver296 wrote: »VeronicaA76 wrote: »quiksylver296 wrote: »
Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
Can I jump on your thread, @vismal? Barbell Apparel has jeans for lifters. They're spendy, $150, but they're supposed to fit. Haven't tried them yet, because I can still fit into anything with some Lycra. Hoping I'll need them someday.
Again, I don't mind spending extra to not look funny because my jeans are super tight on my quads, but I can smuggle a small child in the extra room on the waist. $150 for a good pair, that fits right isn't that expensive.
If you buy some, please let us know how you like them!
@quiksylver296 Better solution:. Turns out barbell apparel are made with Lycra. Might as well buy jeggings. Now, one of my neighbors is a lovely lady in her 90's. I was pulling weeds and we got to talking: she told me how to get 100% cotton demins to form (before spandex was in everything, this is how they got fitted jeans). Buy 100% cotton demins about 2 sizes too big (Levi's 501's are 100% cotton). On a hot sunny day: take a warm shower in them, then go outside in the sun & heat to let them dry. It takes 2 or 3 times doing this, but they'll shrink where you need them to and form nicely to the rest of your body. If you want them to shrink faster on a certain area, blow dry that area while you wear them.
Now this I am definitely going to try. Levi's are much better priced too! But, this only works with 100% cotton jeans.2 -
I have a strong "meh" feeling about barbell apparel. I think they are up-charging on a gimmick. I find plenty of jeans in the 80-100 dollar range that will fit but aren't specifically marketed to "fit" people. I really think they tack on an extra 50 bucks for that.
Yep, especially the women's department. Everything made with spandex/Lycra. Ugh... That's not "built for athletic bodies" that's psuedo leggings. Grrrr, oh well. At least I still have a reason for wearing stylish belts.0 -
Damn dude, you got hawt! Congrats. That's a huge accomplishment.
1. When you first started to lose weight, what kind of exercises did you do?
2. Did you have any loose skin that had to be removed, or did you tone it all up while losing?
3. If you did have loose skin, how much did it cost you to remove it?
4. How long has it been since you hit your goal weight?
5. After all this time, do you still find it hard to avoid certain foods and eat healthily?
6. Do you still log and count calories?
7. How often do you exercise a week, and how many hours?0 -
VeronicaA76 wrote: »quiksylver296 wrote: »VeronicaA76 wrote: »quiksylver296 wrote: »
Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
Can I jump on your thread, @vismal? Barbell Apparel has jeans for lifters. They're spendy, $150, but they're supposed to fit. Haven't tried them yet, because I can still fit into anything with some Lycra. Hoping I'll need them someday.
Again, I don't mind spending extra to not look funny because my jeans are super tight on my quads, but I can smuggle a small child in the extra room on the waist. $150 for a good pair, that fits right isn't that expensive.
If you buy some, please let us know how you like them!
@quiksylver296 Better solution:. Turns out barbell apparel are made with Lycra. Might as well buy jeggings. Now, one of my neighbors is a lovely lady in her 90's. I was pulling weeds and we got to talking: she told me how to get 100% cotton demins to form (before spandex was in everything, this is how they got fitted jeans). Buy 100% cotton demins about 2 sizes too big (Levi's 501's are 100% cotton). On a hot sunny day: take a warm shower in them, then go outside in the sun & heat to let them dry. It takes 2 or 3 times doing this, but they'll shrink where you need them to and form nicely to the rest of your body. If you want them to shrink faster on a certain area, blow dry that area while you wear them.
Now this I am definitely going to try. Levi's are much better priced too! But, this only works with 100% cotton jeans.
Interesting. I cannot see myself doing all that work on a pair of jeans.0 -
140_lbs_by_2019 wrote: »Damn dude, you got hawt! Congrats. That's a huge accomplishment.
1. When you first started to lose weight, what kind of exercises did you do? At first just running but I wish I would have also done weights
2. Did you have any loose skin that had to be removed, or did you tone it all up while losing? You can't tone skin. Loose skin is largely based on how much total weight you lose and your genetics. I didn't do anything special to prevent loose skin and there really isn't anything anyone can do. I just got lucky, no surgery for me.
3. If you did have loose skin, how much did it cost you to remove it? I heard it's very expensive and insurance almost never covers it.
4. How long has it been since you hit your goal weight? I never set a goal weight. I go by how I look, not the scale. I've been between 190-220 for the last 5 or so years now
5. After all this time, do you still find it hard to avoid certain foods and eat healthily? Why avoid any foods when I can work them into my everyday diet? Moderation, not elimination is the key.
6. Do you still log and count calories? Yes
7. How often do you exercise a week, and how many hours? Depends on if I'm in a fat loss phase or muscle building phase but typically 3-4 times a week for 45 minutes to an hour each weight training session. I don't do formal cardio but I do walks and hikes fairly often because I enjoy them
Answers in bold
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quiksylver296 wrote: »VeronicaA76 wrote: »quiksylver296 wrote: »VeronicaA76 wrote: »quiksylver296 wrote: »
Annoyingly enough I usually have to buy expensive jeans. Things like Bigstar, Buffalo, Buckle and the like make so many different styles and sizes that you eventually find one that has a small waist with room for your legs. I wear a 31 or 32 waist and if I try on a pair of most jeans I can't get it past my quads.VeronicaA76 wrote: »Where do you find jeans that fit your waist and quads??? Seriously, I'm starting to have this issue.
Can I jump on your thread, @vismal? Barbell Apparel has jeans for lifters. They're spendy, $150, but they're supposed to fit. Haven't tried them yet, because I can still fit into anything with some Lycra. Hoping I'll need them someday.
Again, I don't mind spending extra to not look funny because my jeans are super tight on my quads, but I can smuggle a small child in the extra room on the waist. $150 for a good pair, that fits right isn't that expensive.
If you buy some, please let us know how you like them!
@quiksylver296 Better solution:. Turns out barbell apparel are made with Lycra. Might as well buy jeggings. Now, one of my neighbors is a lovely lady in her 90's. I was pulling weeds and we got to talking: she told me how to get 100% cotton demins to form (before spandex was in everything, this is how they got fitted jeans). Buy 100% cotton demins about 2 sizes too big (Levi's 501's are 100% cotton). On a hot sunny day: take a warm shower in them, then go outside in the sun & heat to let them dry. It takes 2 or 3 times doing this, but they'll shrink where you need them to and form nicely to the rest of your body. If you want them to shrink faster on a certain area, blow dry that area while you wear them.
Now this I am definitely going to try. Levi's are much better priced too! But, this only works with 100% cotton jeans.
Interesting. I cannot see myself doing all that work on a pair of jeans.
Found an option. Target's Mossimo "Boyfriend" cut jeans are cut loose around the thighs. They are having thier end of summer/back to school sale. Picked up 2 pairs (all they had in my size) for $30. They are also plain jeans, no distressing, no sparkly stuff, just plain jeans. They are designed to fit "midrise", but with glutes, they fit pretty good right above the glutes, but don't leave 2" of buttcrack showing when you sit down. They are a pretty good overall fit.1 -
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I love Vismal wisdom and clarity about this !orangegato wrote: »
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Vismal, I have used your thread as my tutorial into my fitness objectives, started this summer with a bout of spondylolesthesis. After consulting with my orthopedic surgeon and taking pregnizone for 5 days, I went from hardly walking to working out. My weight was fluctuating between 218-228, way too much for my 5'9" frame, at 60 years old. Part of the problem was eating Low_carb, which is fool's gold to me. I lose, then gain through craving stuff that was not low-carb. Anything but sustainable...plus the running was not good for my back issue.
On July 17th I went on a 1700 calorie daily regimen, having lost a lot of weight back in 2012 that way, using MFP for the diet monitoring. I set my activity so that it would not factor into my calorie objective, and have been pretty darn faithful on that front, with the lower calories allowing for not measuring food for exactness. (hence maybe I am at 2000 some days) I have lost down to 205 as of yesterday.
Based primarily on this great thread, which I have read all 75 pages of, I took your advice and started lifting (SL 5x5 faithfully, and am finishing the 5th week there. My physique has changed noticeably in terms of musculature. I've never been a big weights guy, but have an athletic base. (albeit fat) I want to get down to 180, for health reasons related to my age, height, etc.
I would appreciate your general comments on what you read above, as I think you've got a good head on your shoulders, not to mention the training, and even a sense of calling, with regard to helping others in these matters.
Plus I have two questions:
1) I have hit a bit of a plateau the last 2.5 weeks, only losing 1 lb. That is a victory, in that I am sustaining my previous losses, plus feeling like I am committed to this program. But I have no room to reduce my calories 10%, per your advice, in that I started so low already. I did this because of the past success in 2012, but am wondering how to manage the sense of stalling, which I guess could be water or maybe muscle, which I am seeing in the mirror, how clothes fit, etc.
2) Yesterday I did "Workout B", which was squats (done every workout), deadlift, and overhead press. On the squats, along with bench and rows from "Workout A", I see no stopping the addition of 5 lb. increments per exercise. But I am reaching the point where I am maxed out on the overhead press. Prior to yesterday, I even stayed with the same total as the time before...not adding 5 lbs. again until yesterday. That actually worked. But then when went to the deadlift, I could hardly do that lift at the new weight. Just holding on the weight (my grip) was even more problematic than the weight itself being lifted, and I will buy gloves for that. But the question is: how do I manage hitting my max, given the 12 week nature of this program (also Bonus Question: what to do after 12 weeks, which for me is October 21st?)
Thank you, as one who shares your heart and calling in the helping professions, for being great help to so many!2 -
Question:
Probably an obvious answer... But;
When lifting sometimes I go to failure on a lift but not for the main part I'm working, but associated muscle. Example on a barbell or T-bar row, my biceps give out well before my back. Recently, what I've been doing is increasing bicep work from twice a week to three times with a day off in between for rest to help catch my arms up to my back. Any advice? Is this okay? Should I be doing something else?
Thank you.0 -
Lifting weights will not affect the rate of your fat loss at all. It might cause you to retain water which will slow your weight loss but that's not really important. Fat is what we want to lose, not water. Plus it's only a temporary thing and losses will resume. I will caution that losing 3 lbs a week is not going to be sustainable anyways as you lose more weight so be prepared for that too. Normally 1-2 lbs of loss per week is a good goal. If you have a lot to lose, 2-3 is fine but just know as you lose more and more and become smaller, your rate of loss is going to decrease.okohjacinda wrote: »Hi and congrats on the weight loss!
Sorry if this has been asked before but how fast is too fast for weight loss? Or is this too slow?
I am down 24lbs in 2 months. So right now I am averaging 3lbs a week (I am 250lbs at the moment down from 274lbs) I don't eat under 1200 that much (like maybe 2 days out of the week). In fact, on average I am usually over 1500-1600 cals. I just do a lot of cardio...averaging 450-500 minutes a week.
Also, if I start strength training now, will that impact my rate of loss?
I noticed in your post you mentioning you wish you had started early on and I have read articles on the benefits of starting out with cardio as well as strength training as you lose weight. I am just afraid of the weight loss slowing down a bit once I start but more afraid to have a lot of loose skin by the time I reach maintenance phase.
Thanks!0 -
VeronicaA76 wrote: »Question:
Probably an obvious answer... But;
When lifting sometimes I go to failure on a lift but not for the main part I'm working, but associated muscle. Example on a barbell or T-bar row, my biceps give out well before my back. Recently, what I've been doing is increasing bicep work from twice a week to three times with a day off in between for rest to help catch my arms up to my back. Any advice? Is this okay? Should I be doing something else?
Thank you.
Isn't this something your coach should have covered long before now?
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