From 307lbs to 10% body fat - The Fat Loss Extravaganza!

6/17/12 Morning Weight: 186.4lbs

Today was my carb up day, which is always good! However, from my friends 21st bday party last night, I've been hung over and feeling pretty bad all day.



THE WORKOUT

NONE! My 2nd off day in a row and back to it tomorrow. I was going to do a 400 calorie burn cardio sesh today, but was feeling too ill from drinking alcohol last night. So, I'll be doing that on Monday or Tuesday.

THE DIET 39 fat/ 381 carbs/ 211 protein -

Ate some yummmmy food today. Macro totals for the day are 39f/381c/211p

Good stuff. I plan to keep track of this. I am at ~196 lbs at 18.8% body fat trying to get down to 10% and want to add as well. Keep up the good work.

What's your current plan of attack?

Hey, you seem to have done very well & you're willing to help people! I was wondering if you'd have any advice for me. I am currently about 134 pounds (5'5") and I'm looking to lose about 10 pounds. I don't care much about the number as I never weigh myself, but I'd like to fit in 00-2 clothes rather than 2-4. I used to be really tiny and I miss it. I typically run about five days a week. I'm a trainer, but I don't actually do much strength training myself... I know I probably should. Do you have any motivating advice to convince me to get back into that? I just find it so boring. And do you have any other advice for me?

Well, the 1st advice that I'd give is try different strength training workouts/exercises until you find something you like. Because if you don't enjoy it - you won't do it. You may have to think outside of the box to find out what kind of strength training you will enjoy doing.

2nd - Motivating advice for strength training - Strength training is used to build muscle and overall determines body composition changes. Doing cardio will help you lose weight, yes but nobody wants to be weigh 10lbs, 20lbs less and still look as soft as they did before they lost weight. Building muscle offers the best pay off in terms of changing your body.

3rd - Keep it simple. 2-3 full body workouts each week would be fine.

The Herbalife's Body Analysis involves electronic scan showing ur lean body mass, how many calories burning at rest, & ur target weight. . Based on the results, it will recommend the amount of personal protein needs for building & maintaining lean muscle. Its $20.

Do u recommend this?

Last week my body fat % was 27.6
my calories change day to day depending if i worked out or how much i worked out.. is this good or bad?

As the weeks go on i am doing more cardio

Using it as a tool to measure your success would be fine, you should never let a gadget or website calculate your diet numbers for you. Every person is different and has different requirements.

At 27% body fat, are you male or female? What's your body weight? Also, whats your current intake on non-workout days and workout days?

Sun 06/17/12 06:08 PM

Im female weight 126.4 last week w body fat at 27%

I use a scale that shows the weight, body fat%, and h20 but need new batteries and what to see if it is the same as the scan

food intake varys on workout days and non workout days

workout food anywhere from 1300-1700 calories/ no workout days 1300- 1500 calories

I would just clarify that belly dancing would be more of a cardio type workout rather than muscle building.

Are you currently losing weight with that calorie intake?

The Herbalife's Body Analysis involves electronic scan showing ur lean body mass, how many calories burning at rest, & ur target weight. . Based on the results, it will recommend the amount of personal protein needs for building & maintaining lean muscle. Its $20.

Do u recommend this?

Last week my body fat % was 27.6
my calories change day to day depending if i worked out or how much i worked out.. is this good or bad?

As the weeks go on i am doing more cardio

Using it as a tool to measure your success would be fine, you should never let a gadget or website calculate your diet numbers for you. Every person is different and has different requirements.

At 27% body fat, are you male or female? What's your body weight? Also, whats your current intake on non-workout days and workout days?

Sun 06/17/12 06:08 PM

Im female weight 126.4 last week w body fat at 27%

I use a scale that shows the weight, body fat%, and h20 but need new batteries and what to see if it is the same as the scan

food intake varys on workout days and non workout days

workout food anywhere from 1300-1700 calories/ no workout days 1300- 1500 calories

I would just clarify that belly dancing would be more of a cardio type workout rather than muscle building.

Are you currently losing weight with that calorie intake?

I agree belly dancing is cardio workout but u do use a lot of muscles.

i have gained but i went from 126.4 on 6/8 to 126.8 today but i did lose some body fat 6/8 i was 27.6% today im 26.8% body fat

I think im gaining muscle since i started doing the insanity workouts.. i feel the muscle growing especially in my legs

Very good to hear insanity is doing well for you. How long have you been doing it?

6/18/12 Morning Weight: 189.2lbs

Good day over all! Took a very cool bike ride through my little town.



THE WORKOUT
WU= warm up, WS= working set, PR = personal record, WEIGHTXREPS

Rack pulls from the lowest rack pin
WU 135x8
WU 225x3
WU 295x3
WS 350x5 PR
WS 350x5 PR

Low Row
WS 205x6
WS 205x56

Lat Pull down
WS 190x6
WS 190x6
WS 190x5

Bent Rows
WS 205x5
WS 205x4


17 minutes on the treadmill at 3mph, 3 minutes at 6mph -- 20 minutes TOTAL - 128 calories burned pre workout

POST workout I rode my bike for 70 minutes very casually and burned about 400 calories.

THE DIET 34 fat/ 217 carbs/ 204 protein -