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@husseycd: I have read that article and I am quite torn on the subject. When I look at the two photos I enclosed in this thread, I can see a change in body composition that took place over 6 months and the scale weight change is negligible. This tells me that I could likely continue with the slower approach and continue to…
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hunh?
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thanks, Heybales. I will add in some additional measurements and keep in mind your other points.
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Before (245 lbs): After (155 lbs, 25% BF):
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@Rybo - thanks for your input. I should clarify that during these three years, I have had periods of maintenance and possibly even surplus (most recently December :D ) got back into a deficit in January. @Cortelli - yes, that is exactly my concern. At a 20% deficit, I would be at .9 lb/week rate of loss, at 15% the rate is…
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I have been using a measuring tape for 2 plus years and tracking the data in the heybales spreadsheet. While the actual BF% may be off, it certainly shows me trends regarding my weight, fat mass and lean mass.
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:) Thanks for that...3 years in the making and 95 pounds lost to date...slow yes - but it works.
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I do take a single serving of whey protien daily. Could you explain what the additional benefits of casein protien would be beyond increasing protien intake of course. I am not familiar with that product.
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@VeryKatie - Thanks, if you go to the poster 'Heybales' profile from this thread, he has a spreadsheet link that you can download to calculate your TDEE and various deficits. It is quite comprehensive. I do have another question that I hope I can get an informed opinion on: Is it normal as you get closer to goal weight,…
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@goldthistime; well I am 46 years old so not too far off from you but yes, loss of muscle is rather important to me as far as my goals around body recomposition. I like to think I am do everything that is generally recommended around here while in a deficit (progressive lifting and protien intake, manage your deficit), but…
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I do progressive weightlifting following Stronglifts and my protien intake is generally between 110-135 gms. (my present LBM is 116 lbs). It is possible that my deficit was too large when I dropped from 165 to 155 (it was at 20%), I now have a 15% deficit. My present BF% is 25% and I am trying to get to 22% so I can start…
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I enjoy Clif bars regularly and find them quite filling. It all depends on your calorie planning...
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@Elise: this is where patience becomes paramount. I have been at this for 3 years and un-doing a lifetime of poor diet and too much cardio takes a long time to reverse.
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well done!
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The way to lose weight (consistent calorie deficit) does not change regardless of how many times you have to do it. The 'hard' part is purely a mental challenge (that generally requires a change of perspective and thought patterns) unless of course there is an underlying medical issue that affects weight loss this time…
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The best time to exercise is totally individual and generally based on perceived performance. I personally workout in the morning with nothing but a coffee and a few sips of water in me. Everyone is different.
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I am 46 years old and in the last 3 years have lost 95 pounds and have never been fitter. Don't be afraid of your 40's - they are fantastic and nothing to fear about your metabolism unless you have some underlying medical issue.
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I look at my intake averages (both net and gross) as weekly and monthly trends and what is respectively happening to my weight. Works for me.
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245 to 155 - over 3 years, of which 2 have been IIFYM, 3x/week weightlifting and 2-3X/week distance running. Before: Current and still going strong:
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@heybales; Do I understand correctly that the spreadsheet I am using is one that you created then? If so - I have to say 'thank you!' and that it is a wonderful tool that I have enjoyed using now for almost 2 years. It has been invaluable for me. Yes, I am glad that I took this second picture the other day. I was actually…
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What part do you think is odd? Advice on what in particular?
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Thanks for your feedback and I agree that my friends/colleagues are just not use to seeing me at a more normal weight. The pic I orginally posted is from last summer - here is one from yesterday. Interestingly, it does *appear* my body composition has changed from last summer although my weight loss since last summer is…
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Please get yourself informed.
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both
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Can someone clarify: Doesn't 'clean' bulk mean eating moderately over maintenance whereas a typical bulk is eating significantly more over maintenance?
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I am a 46 year old woman, standing over 5'8" and LOSING weight on 1800 calories/day, working out 5 hours per week with a sedentary overall lifestyle presently. What are your stats?
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I love that even after losing so much weight, I still have me some hips! No butt or boobs, but hips and thighs...you betcha!
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I have found more 'mental' success with the TDEE method (which calculates your weekly exercise into your daily calorie allotment). I didn't like the 'exercise as reward/punishment' to eating aspect that was being created in my head. Now, I plan my workouts for the week, pop that into my TDEE calculator and get a number…
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? lol - what? Yes, those hours of inactivity add up but so do those 30 minute runs. Would love to see these studies... Then you say, 'some activity is better than none' which contradicts the notion you started out with in your response...lol