Worked out on Sunday (Squats, Bench, and Pull down bar) and then decided to go to Boot Camp on Monday, but it got cancelled due to rain. That being said, I still wanted to workout so I went to the gym and lifted again on back to back days (Squats, Overhead Press, and Dead Lift). It soon became apparent that lifting on back to back days is such a stupid idea. I took Tuesday off and then went back to the gym on Wednesday and had the worst workout since starting. I couldn't squat because I felt like I had a charlie-horse on the muscle right above my knee. Then when I benched my shoulder hurt. I finished benching and the pull down bar, but I was dragging it. Tonight I am going to go to Boot Camp and then take the next 4 days off to let my body rest and recover. I am already down to 202.2 so I still think I will be able to reach my goal of being below 200 by August 2nd, by maintaining my caloric deficit.
BOD POD RESULTS Body Mass: 200.027 % Fat: 32.2% % Fat Free Mass: 67.8% Fat Mass: 64.477 lb Fat Free Mass: 135.551 Body Volume: 88.391 L Body Density: 1.0265 kg/L Thoracic Gas Volume: 3.599 L I was shocked to see how high my % Fat was. I actually fell into the category called "Risky (High Body Fat): Ask your health care professional about how to safely modify your body composition." Scary to see. That being said, I am glad I am working on it as opposed to going the opposite way like I previously was. Previously, my goal was to get down to around 175, but after looking at the % Fat and other measures I think I want to get down to around 160. I plan on paying to use the Bod Pod again when I get down to 175. While the % Fat was a bummer, today was kind of bittersweet. After weighing so close to 200 during my Bod Pod assessment, I went home and peed as much as I could and weighed myself again. I was 199.8, BELOW 200 POUNDS!!! For the first time in probably about 11 months. I was glad to reach this goal, but the Bod Pod results helped me realize this is only the starting point and I have a long way to go.
Dropped a lot of weight this week by really restricting my calories. I ate a bunch of protein to hopefully curb my muscle loss though. I actually weighed in below 200 pounds earlier this week when I did the Bod Pod because I had to fast for a couple hours before the test. WEEKLY UPDATE 04/01/13: 223.2 lbs 04/08/13: 218.0 lbs 04/15/13: 214.0 lbs 04/22/13: 214.2 lbs 04/29/13: 214.8 lbs 05/06/13: 212.0 lbs 05/13/13: 213.6 lbs 05/19/13: 211.8 lbs 05/26/13: 208.4 lbs 06/02/13: ------ 06/09/13: ------ 06/16/13: 213.0 lbs 06/23/13: 210.0 lbs 06/30/13: 208.4 lbs 07/07/13: 206.2 lbs 07/14/13: 207.2 lbs 07/21/13: 205.0 lbs 07/28/13: 200.8 lbs TOTAL WEIGHT LOSS: 22.4 lbs WEIGHT LOSS THIS WEEK: 4.2 lbs AVERAGE WEIGHT LOSS PER WEEK (since break): (12.2/6)= 2.03 lbs PERCENT OF TARGET WEIGHT REACHED: (223.2-170)= 53.2 ---> (22.4/53.2)= 42.1% Workout Stats Squats: 215 lbs (5 sets of 5) Overhead Press: 85 lbs (5 sets of 5) Deadlifts: 215 lbs (2 sets of 5) Bench: 120 lbs (5 sets of 5) Pull Down Machine: 135 lbs (5 sets of 5) Cardio: 250 calories burnt on the elliptical on ARM lifting days, 150 calories burnt on the elliptical on LEG lifting days and 0 on non-lifting days
Keep up the good work man. If you're doing weights you are also gaining muscle so don't let the weight bother you too much if you notice your body is looking better. I myself got down from 216 at my heaviest to now being 185 (at 6'3) so its possible.
I went back to Orlando to visit my parents on Wednesday and ate what they ate, plus I didn't go to the gym that much due to hurting my shoulder and being away from UF's gym. Additionally, I think I might be getting sick (caught it from either my brother or father). I'm probably going to take it easy until after my psychomotor exam on Wednesday before hitting the gym again. Hopefully that will be enough time for me to get healthy and for my shoulder to recover. I just bought some Chuck Taylors to lift in because supposedly they are good to lift in and I am really excited to use them! WEEKLY UPDATE 04/01/13: 223.2 lbs 04/08/13: 218.0 lbs 04/15/13: 214.0 lbs 04/22/13: 214.2 lbs 04/29/13: 214.8 lbs 05/06/13: 212.0 lbs 05/13/13: 213.6 lbs 05/19/13: 211.8 lbs 05/26/13: 208.4 lbs 06/02/13: ------ 06/09/13: ------ 06/16/13: 213.0 lbs 06/23/13: 210.0 lbs 06/30/13: 208.4 lbs 07/07/13: 206.2 lbs 07/14/13: 207.2 lbs 07/21/13: 205.0 lbs 07/28/13: 200.8 lbs 08/04/13: 201.6 lbs TOTAL WEIGHT LOSS: 21.6 lbs WEIGHT LOSS THIS WEEK: -0.8 lbs AVERAGE WEIGHT LOSS PER WEEK (since break): (11.4/7)= 1.63 lbs PERCENT OF TARGET WEIGHT REACHED: (223.2-170)= 53.2 ---> (21.6/53.2)= 40.6% Workout Stats Squats: 215 lbs (5 sets of 5) Overhead Press: 85 lbs (5 sets of 5) Deadlifts: 215 lbs (2 sets of 5) Bench: 120 lbs (5 sets of 5) Pull Down Machine: 135 lbs (5 sets of 5) Cardio: 250 calories burnt on the elliptical on ARM lifting days, 150 calories burnt on the elliptical on LEG lifting days and 0 on non-lifting days
Really surprised by my weigh-in today. I've been sick for about a week and literally didn't go to the gym once this week. Additionally, I haven't been eating that great so I expected to gain weight this week. Even looking in the mirror I thought I looked a little bigger. I probably lost some muscle (which would explain the weight loss), but oh well not much I can do about it now. I guess despite eating food that isn't necessarily healthy I have been eating less food overall so that could play a role as well. This week is Finals week with 6 exams so there is no way I am going to be able to go to the gym my diet is probably going to be pretty variable too. The following week I should burn off a lot of calories by diving for lobster in the Florida Keys though WEEKLY UPDATE 04/01/13: 223.2 lbs 04/08/13: 218.0 lbs 04/15/13: 214.0 lbs 04/22/13: 214.2 lbs 04/29/13: 214.8 lbs 05/06/13: 212.0 lbs 05/13/13: 213.6 lbs 05/19/13: 211.8 lbs 05/26/13: 208.4 lbs 06/02/13: ------ 06/09/13: ------ 06/16/13: 213.0 lbs 06/23/13: 210.0 lbs 06/30/13: 208.4 lbs 07/07/13: 206.2 lbs 07/14/13: 207.2 lbs 07/21/13: 205.0 lbs 07/28/13: 200.8 lbs 08/04/13: 201.6 lbs 08/11/13: 200.0 lbs TOTAL WEIGHT LOSS: 23.2 lbs WEIGHT LOSS THIS WEEK: 1.6 lbs AVERAGE WEIGHT LOSS PER WEEK (since break): (13/8)= 1.63 lbs PERCENT OF TARGET WEIGHT REACHED: (223.2-170)= 53.2 ---> (23.2/53.2)= 43.6%
Did my weekly update a couple days early this week because I won't have my scale this Sunday. Hopefully I don't gain too much or any weight on vacation. We usually stay pretty act by snorkeling and walking around, etc but chances are I will be eating more calories than usual. I was surprised to see that I lost weight during finals week, not that I am complaining. I was not eating particularly healthy and did not exercise at all. I guess I am truly eating less nowadays. It seems so far ago the days when I would gain weight when I would have 1 exam in a week. I had 6 exams in 4 days this time around and still did fine. LET'S GO! -PS it is crazy to think that this time last year I weighed around the same weight. This time around I am going to keep going. I won't be satisfied until I at least hit the 170 mark, so I still have a ways to day. Two things that I am looking forward to: 1.) Taking new progress pictures when I get down to 190 (I'm trying to stagger them out some so that I can actually see the difference) 2.) I plan on using a Bod Pod again when I get down to 175. WEEKLY UPDATE 04/01/13: 223.2 lbs 04/08/13: 218.0 lbs 04/15/13: 214.0 lbs 04/22/13: 214.2 lbs 04/29/13: 214.8 lbs 05/06/13: 212.0 lbs 05/13/13: 213.6 lbs 05/19/13: 211.8 lbs 05/26/13: 208.4 lbs 06/02/13: ------ 06/09/13: ------ 06/16/13: 213.0 lbs 06/23/13: 210.0 lbs 06/30/13: 208.4 lbs 07/07/13: 206.2 lbs 07/14/13: 207.2 lbs 07/21/13: 205.0 lbs 07/28/13: 200.8 lbs 08/04/13: 201.6 lbs 08/11/13: 200.0 lbs 08/16/13: 198.4 lbs (weighed in on Friday) TOTAL WEIGHT LOSS: 24.8 lbs WEIGHT LOSS THIS WEEK: 1.6 lbs AVERAGE WEIGHT LOSS PER WEEK (since break): (14.6/9)= 1.62 lbs PERCENT OF TARGET WEIGHT REACHED: (223.2-170)= 53.2 ---> (24.8/53.2)= 46.6%
Took a couple weeks off, weighed myself yesterday and was at like 201.7 I am just going to take the remainder of the week off, start my new official weigh in on Sunday and then hit it hard on Monday. I have been lifting, but it took me a while to get back into it and I dropped my numbers A LOT to concentrate more on form. I have been eating decently, but have been drinking many, many more calories than I should be due to going out drinking with my roommates, tailgating, etc.
Quick update: I weighed myself Sunday and was 205. I just started a new diet where I combine Keto and intermittent fasting. Basically, I only eat between the hours of 7pm and 1am and then I eat less than 30g of carbs, while sticking to around 1700 calories. I think in two days I am already down about 3 pounds, but when starting keto most of the initial weight loss is water weight-loss, so I am taking that number with a grain of salt. Additionally, I modified my lifting schedule to match up with my roommates. Now I lift only on Mondays, Wednesdays, and Fridays. I have also dropped a lot of the weight on lifts to work on and perfect my form and I must say I have been feeling much better since doing this. My lower back pain has been gone and I am only sore where I should be sore now. Look for a full update on Sunday.
Keep in mind it is net carbs (subtract the fiber from total carbs). Also the keto macro ratio is based on calories, not grams. That can confuse people in thinking they need more fat than they actually do. Google the keto calculator and that should help tremendously.
Monday I started a new diet where I combine Keto and intermittent fasting. Basically, I only eat between the hours of 7pm and 1am and then I eat less than 30g of carbs, while sticking to around 1700 calories and 150g+ of protein. In about a week I am already down about 9.6 pounds, but when starting keto most of the initial weight loss is water weight-loss, so I am taking that number with a grain of salt. Additionally, I modified my lifting schedule to match up with my roommates. Now I lift only on Mondays, Wednesdays, and Fridays. I have also dropped a lot of the weight on lifts to work on perfecting my form and I must say I have been feeling much better since doing this. My lower back pain has been gone and I am only sore where I should be sore now. I'll update my lifting numbers on Monday and Wednesday when I go to the gym again; I can't recall the numbers from memory as of right now. WEEKLY UPDATE 04/01/13: 223.2 lbs 04/08/13: 218.0 lbs 04/15/13: 214.0 lbs 04/22/13: 214.2 lbs 04/29/13: 214.8 lbs 05/06/13: 212.0 lbs 05/13/13: 213.6 lbs 05/19/13: 211.8 lbs 05/26/13: 208.4 lbs 06/02/13: ------ 06/09/13: ------ 06/16/13: 213.0 lbs 06/23/13: 210.0 lbs 06/30/13: 208.4 lbs 07/07/13: 206.2 lbs 07/14/13: 207.2 lbs 07/21/13: 205.0 lbs 07/28/13: 200.8 lbs 08/04/13: 201.6 lbs 08/11/13: 200.0 lbs 08/16/13: 198.4 lbs (weighed in on Friday) 08/25/13: ------ 09/01/13: ------ 09/08/13: 205.0 lbs (started Keto and intermittent fasting here) 09/15/13: 195.4 lbs TOTAL WEIGHT LOSS: 27.8 lbs WEIGHT LOSS THIS WEEK: 9.6 lbs AVERAGE WEIGHT LOSS PER WEEK (since last break): (9.6/1)= 9.6 lbs PERCENT OF TARGET WEIGHT REACHED: (223.2-170)= 53.2 ---> (27.8/53.2)= 52.3%
Going to keep this short because I have a lot of studying to do today for some upcoming exams. Keto and Intermittent Fasting are becoming easier and easier to do for me. I'm not even craving carbs that much anymore. I was glad to finally see some weight loss because between this Monday and Friday every time I weighed myself I was in the 195-197 range so I thought I had hit a plateau before I weighed myself on Saturday and was down to 193. I am encouraged by the weight loss and look forward to continuing to lose weight. Also I will put up new pictures when I hit 190 so that you all can see my progress WEEKLY UPDATE 04/01/13: 223.2 lbs 04/08/13: 218.0 lbs 04/15/13: 214.0 lbs 04/22/13: 214.2 lbs 04/29/13: 214.8 lbs 05/06/13: 212.0 lbs 05/13/13: 213.6 lbs 05/19/13: 211.8 lbs 05/26/13: 208.4 lbs 06/02/13: ------ 06/09/13: ------ 06/16/13: 213.0 lbs 06/23/13: 210.0 lbs 06/30/13: 208.4 lbs 07/07/13: 206.2 lbs 07/14/13: 207.2 lbs 07/21/13: 205.0 lbs 07/28/13: 200.8 lbs 08/04/13: 201.6 lbs 08/11/13: 200.0 lbs 08/16/13: 198.4 lbs (weighed in on Friday) 08/25/13: ------ 09/01/13: ------ 09/08/13: 205.0 lbs (started Keto and intermittent fasting here) 09/15/13: 195.4 lbs 09/22/13: 193.6 lbs TOTAL WEIGHT LOSS: 29.6 lbs WEIGHT LOSS THIS WEEK: 1.8 lbs AVERAGE WEIGHT LOSS PER WEEK (since starting Keto and IF): (11.4/2)= 5.7 lbs PERCENT OF TARGET WEIGHT REACHED: (223.2-170)= 53.2 ---> (29.6/53.2)= 55.6%
Got below 190 today. Basically, i have been lifting, fasting, and doing keto. I weighed in at 189.8 after my fasting and right before I ate so I am not sure it is my "official" weight. That being said, I plan on taking progress pictures tomorrow and uploading them here for you all to see. The next progress pics will come when I hit 180. It feels pretty freaking good to be down 30 pounds from where I started.
I take it you mean Ketosis? Have to agree, it really does work, adding apple cider vinegar prior to meals (mixed with water and a touch of molasses, about a table spoon of ACV) has really broken through some plateau's for me at least. Have not weighed in for a while, will this Wednesday morning..suspect I'm right at 190..10 pds to go
Yep, ketosis. I have been fasting too so I don't really know how much ACV would add to my diet, I give myself about 6 hours to eat my daily value in terms of calories, protein, fat, etc. and already am having a hard time eating as much as I should. Ketosis keeps you pretty full to the point that you almost have to force yourself to eat. I used to take shots of ACV, but as a dentist I worried about the acidic effects on my teeth. It's good you are diluting it a bit though. Congrats on your progress!!! It's awesome that we have both been making great strides! So 180 is your goal? That was my high school weight, crazy to think that it was almost 7 years since I've weighed that little.
I shoot it down a diluted table spoon...tilt head..gulp...not swish around mouth as it will weaken Tooth Enamel..see all that time in bars paid off... Mostly a blood sugar regulator, and it has worked for me, trend has been down down down. 7 yrs since 180? Hmm..maybe mid 90's for me, maybe earlier, got over 200 pds in around 1999 or so and just stayed there..bad diet, no working out etc.
I'd be scared to try the ACV now that I am doing ketosis. That already has helped me regulate my sugar and insulin levels. Damn, it's awesome seeing the progress we have both accomplished! Is 180 your goal weight? I think I want to try to get down to 165, but I think my body's natural weight is around 180 since even when I was playing lacrosse and running a ton in high school I could never seem to get below that level. That being said, i didn't calorie count or lift back then.
PROGRESS PICTURES: http://imgur.com/a/e4dpa Started 4/01/13 at 223.2 lbs Currently 10/23/13 at 189.2 lbs TOTAL WEIGHT LOSS: 34 POUNDS
I'm still doing Keto and Intermittent Fasting, but have had some slip ups here and there. IF and Keto together have done wonders for me. I am still lifting weights although my numbers haven't been increasing much at all; its hard increasing the weight when you are only eating around 1,600 calories a day. I just started taking creatine so hopefully that doesn't impeded my weight loss that much. WEEKLY UPDATE 04/01/13: 223.2 lbs 04/08/13: 218.0 lbs 04/15/13: 214.0 lbs 04/22/13: 214.2 lbs 04/29/13: 214.8 lbs 05/06/13: 212.0 lbs 05/13/13: 213.6 lbs 05/19/13: 211.8 lbs 05/26/13: 208.4 lbs 06/02/13: ------ 06/09/13: ------ 06/16/13: 213.0 lbs 06/23/13: 210.0 lbs 06/30/13: 208.4 lbs 07/07/13: 206.2 lbs 07/14/13: 207.2 lbs 07/21/13: 205.0 lbs 07/28/13: 200.8 lbs 08/04/13: 201.6 lbs 08/11/13: 200.0 lbs 08/16/13: 198.4 lbs (weighed in on Friday) 08/25/13: ------ 09/01/13: ------ 09/08/13: 205.0 lbs (started Keto and intermittent fasting here) 09/15/13: 195.4 lbs 09/22/13: 193.6 lbs 09/29/13: ------ 10/06/13: ------ 10/13/13: ------ 10/23/13: 189.2 lbs (weighed in on Wednesday) 10/27/13: ------ 11/03/13: 186.2 lbs TOTAL WEIGHT LOSS: 37.0 lbs WEIGHT LOSS THIS WEEK: 3.0 lbs (in about 10 days) WEIGHT LOSS SINCE STARTING KETO AND IF= 18.8 lbs PERCENT OF TARGET WEIGHT REACHED: (223.2-170)= 53.2 ---> (37.0/53.2)= 69.5%
I've still been keeping at it. Even purchased a one month gym membership over break to continue working out at home over Christmas break. I am still around 185, but I look a lot better since I have been lifting and following the keto diet. I also got a bike for Christmas so I should be biking to and from class now, which will help burn additional calories.
