3 months down and a life time more to go..

Tiny_Dancer_in_Pink wrote: »

You look great! Nicely done!

AllyS7 wrote: »

Holy hell, great work! You look amazing.

happimess1 wrote: »

Ih8Rain2 wrote: »

I lost almost 22kg. Now I have switch to maintenance level. I try to grow some more mass now. It's not that easy. Next week I will be 53 and the response is slowing down.

I tend to stick to my macros. Low on simple carbs, maximise proteins. No sugars, soft drinks and juices. Plenty of fish, meat, chicken and vegetables. I take dairy in the morning. I have been on 1500-2000cals/day for a year. I have shifted to 2000-2500cals/day now. I keep track of my energy expenditure via a polar v360. I try to go to the gym 3 times per week but I can't always make it when I travel for job. What I have learned though is being in control of my food intake. I know when it is too much and I feel when it's not enough.

This is mindblowing! you outdid yourself..congratulations! if i am correct, it took you 10 months to drop 11 kgs eating 1500-2000 cals/day. That last 20 pounds is really hard to get rid off isnt it? What was your average deficit during this time?

philfinallyfit wrote: »

My new friend, you look fantastic. I started around a month later than you did (July 17th), and was on a march until my success made me think I could go back to my old ways of eating earlier this autumn. What a mistake! I got back on the program eating-wise, though I have been consistent since July on my weightlifting regimen. (SL 5x5)

That's a positive, although I think I allowed myself to think that I should eat more starting around October, as the weight progression in the SL 5x5 was getting up there: adding 5 lbs. every day you lift, 3 times per week. More weight for more muscle meant feeding that muscle...sort of a "cut/feed" cycling for the first time. In hindsight I wish I had kept cutting, which for me was very similar to what you are doing: 1600-1800 calories per day.

Last week I decided to cap my lift-increasing increments and just try to maintain the weights I had built up to. (e.g. 250 lb. squat) This, while going back to my 1600-1800 cal/day regimen. In effect, my "feed" phase is over, and I plan on cutting all the way to where the fat is gone. I started at around 230 lbs. and got down to 204 lbs. at my lowest, and think I gained about 10 lbs. back...with maybe 5 of that dropped this week. (I lose a lot at the beginning. I am hoping that I can not only "cut" all the way to 180 lbs., plus have the benefit of muscle being built since July.

What can you tell me in your experience that can help me here? I'm inspired that at 53, you look the way you do in the before/after pics, to say the least. As they say with resistance training, it is never too late to start, and you are Exhibit A. And you got there pretty quickly, using elements of the same program I have, albeit with much more strict adherence on the eating front...with me excusing the extra calories for muscles being built as I increased 5 lbs./lift and 15 lbs./week on the SL 5x5 program. I also have elected not to do cardio, in favor of muscle building, giving the positive effect on metabolism from increased muscle volume.

I appreciate any input you might have, and wish you continued resounding success!

jc1961AA wrote: »

Ih8Rain2 wrote: »

That's impressive, I am 56 and that's the kind of goal I would love to achieve. Started on December 04 last year and already lost 4kg. A bit of setback with a cold/flu illness right now and can't wait to go back again at it. But seeing your pictures and your journey is a real inspiration.