PDA

View Full Version : Lost 19 pounds in 1 month.... over the Holidays...



Toma
01-13-2010, 06:00 PM
Fuck it, need to brag a bit lol....

Back Dec. 13th, found out I had to go to Mexico this month.... that meant I needed to wear a bathing suit lol. Went to the gym on the 13th and was shocked at my weight, and how much strength I lost (about 10-12% down from my strongest back in May 2009).

Started working out again almost daily, I don't believe in traditional cardio, so it was all weights with a few bouts of interval training. Went on a calorie restricted version of the Atkins diet. Goal was to stay under 1500 calories a day.... probably averaged 1200. Anyone that has done Atkins knows your appetite drops, so I figured it would be easy.... added a lot of vitamins to make sure I get what I need since I would not be eating much....

Day: d13 d14 d15 d16 d17 d18 d19 d20 d21 d22 d23 d24 d25 d26 d27 d28 d29 d30 d31 j01 j02 J03 J04 J05 j06 J07 J08 J09 -J10 J11 J12 -J13
LBS. 251 249 247 245 244 ----Seattle------------ 243 242 --------- 244 ----241 240 238 --240 238 237 ---236 235 234 234 236 233 232

Belt is 4 holes tighter, my strength of course is up... not quite May '09 material, but getting there. Feel great, more energy, better mood.

Awesome considering I cheated while in Seattle, Chistmas day, Jan 1st and Jan 8th....

I used the same scale at the gym every time, there were lots of .5's and .2's and .8's, I just left them out.

Bad news is... probably 15 pounds more to go lol.

sneek
01-13-2010, 06:04 PM
Nice work! That is quite the achievement especially over the holidays!

InRich
01-13-2010, 06:45 PM
or you coulda gotten aids.

vengie
01-13-2010, 06:49 PM
Cocaine is a hell of a drug...


ahah jk man, congrats! that's very impressive. I'm pretty sure I gained 19 lbs over the holidays :rofl: I cannot resist momma's cooking.

turbotrip
01-13-2010, 06:53 PM
post ur workout routine

liquidboi69
01-13-2010, 07:05 PM
Wow congrats. Under 1500 is SUPER SUPER low for someone who weighs 250. I'd imagine your maintenance cals are in the low 4000s...I'm surprised you didn't feel super lethargic, even with the proper diet type (bordering on starvation =O).

I wouldn't say I'm surprised that you lost 10-12% of your strength. If you want to lean out and stay around the same strength/not lose muscle, they say a 500cal deficit is the limit yielding (1lb/week of fat loss and very little muscle loss if diet is proper.)

I definitely would not have the willpower to be on a 2500cal deficit.

Tik-Tok
01-13-2010, 07:09 PM
Stop BS'ing, you got H1N1, but don't want to tell anyone because of all the fear mongering around it :D

Toma
01-13-2010, 07:18 PM
Originally posted by turbotrip
post ur workout routine

All lifts are based on a double progressive type system ala Bob Peoples or Doug Hepburn... ie, progress 1 rep per workout added to the last set... ie

First day of a body part... 6 sets, all 3 reps.
Next day of that body parts will be 5 sets of 3 reps, last set (6th) 4 reps...
next day of that body part will be 4 sets of 3, last two will be 4 reps.
Next day, 3 sets of 3, last 3 sets of 4 reps.
etc till I am at 6 sets of 5 reps, then bump the weight 5-10 pounds, and start again at 6 sets of 3 reps (or two if neccessary). It's the only workout for me as a natural guy that prevents injury, and I make good gains.

Day 1 AM
Standing Dumbell Shoulder Press
Bent Over raises
Side raises

Day 2
Squats (I now use dumbells, no more barbells squats for me) These are different, I do progressive 6 reps to 10 reps superset with seated calf raises.
Standing Calf Raises
Leg Curls

Day 3
Incline bench
Weighted Dips
Narrow Bench

Day 4
Lat pulldowns
Bicep Curls (superset with): Tricep extensions

Repeat 4 day cycle.

I toss in hyper extensions, sit-ups, stretching etc when I feel like it, or when my back is feeling fatigues. I also throw in the occasional forearm workout, and if I am bored in the evening, I'll go do some "sprints" on the elliptical.... maybe 10 minutes worth,

Toma
01-13-2010, 07:23 PM
Originally posted by liquidboi69
Wow congrats. Under 1500 is SUPER SUPER low for someone who weighs 250. I'd imagine your maintenance cals are in the low 4000s...I'm surprised you didn't feel super lethargic, even with the proper diet type (bordering on starvation =O).

I wouldn't say I'm surprised that you lost 10-12% of your strength. If you want to lean out and stay around the same strength/not lose muscle, they say a 500cal deficit is the limit yielding (1lb/week of fat loss and very little muscle loss if diet is proper.)

I definitely would not have the willpower to be on a 2500cal deficit.
I DID NOT lose the strength while on the diet. I gained some.

I worked out pretty hard last year till about May, then quit. My return to the gum on Dec 13th with my weight gain and strength loss prompted the diet (um, and well the thought of wearing swim trunks in Mexico) lol.

Everything I read about resting bmr was based around lean mass, which I 'guess' mine to be about 192. For 192 lean, maintenance is approximately 2200 to 2500 calories. I was gunning for about a 1000 calorie deficit to my resting bmr. Then adding the workout to stimulate further loss without incurring muscle catabolism.

89s1
01-13-2010, 07:29 PM
Good stuff man. Shedding a few pounds never hurts the 1/4 mile times either :)

max_boost
01-13-2010, 08:12 PM
Hardcore.

You and lint on the same program? lol

lint did pretty much the same thing. 1000 calories a day for 5-6 weeks and dropped 25lbs and has another 15-20 to go.

One of those high protein (180grams), low carbs <30 diets. Thing is, he's still as strong as before, quicker and faster too, evident by the ass kicking he put on the badminton crew.

I have no idea how you guys can do it.

Toma
01-25-2010, 08:10 PM
Update....

JUST got back from a week in Mexico, it was my sisters wedding, and it was an all inclusive, with awesome all day buffet etc...

So, no gym, just simple exercises every morning, usual afternoon quickie nap, and I ate more than I should....

Anyway, on the scale this morning (first day back on the diet and gym), and presto... 232! Not bad for how much I thought I ate!

Going for body fat analysis tomorrow am, just wanna see if I have lost any muscle with such restricted calorie intake. I was 191 lean mass last year at my strongest... should be interesting.

I think Ideally, if I can put on 2-3 pounds more muscle, and end up about 215, I will be VERY happy!

Toma
01-26-2010, 01:12 PM
192 pounds lean mass....

so, looks like I lost zilch for muscle. I know they are not 100% accurate, just wanted to make sure I am in my normal range and have not lost significant precious muscle mass. :thumbsup: