6 Week Fat Loss Challenge

Today was a sleep in day. Late night at work messed with my sleep.

Took a light cardio day on the bike.
Gtg for tomorrow and leg day!

Planning on killing it in the gym. Days supps and meals prepped and ready.
 
Rocked my cardio out today. Went slightly higher in cals because we made homemade pizza as a family and I chose to participate. Going to finish at 1650 rather than my typical 1250. Still looking at 2750 burned, leaving a nice deficit. Ready to throw some iron tomorrow!
 
habajaba said:
Rocked my cardio out today. Went slightly higher in cals because we made homemade pizza as a family and I chose to participate. Going to finish at 1650 rather than my typical 1250. Still looking at 2750 burned, leaving a nice deficit. Ready to throw some iron tomorrow!
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I did the same thing. In-laws made spaghetti and these pizza strips. Pretty sure I knocked back at least 3700 for the day....lol
 
Leg day. 30 min. Session that left me wanting.

Wanting to figure out how to walk to my car and not look like I was drunk.

It's in my log.
Ahem.

Just had whey protein and as I drink this 1/2 liter of "water" prepared last night. I look at it and cannot remember if this is my BCAA with taurine and carbs or wtf else.

Keeps drinking. Tastes funny. Carbs. Got it.

Going to put some flavor in this shyte.
 
justhere4comm said:
Leg day. 30 min. Session that left me wanting.

Wanting to figure out how to walk to my car and not look like I was drunk.

It's in my log.
Ahem.

Just had whey protein and as I drink this 1/2 liter of "water" prepared last night. I look at it and cannot remember if this is my BCAA with taurine and carbs or wtf else.

Keeps drinking. Tastes funny. Carbs. Got it.

Going to put some flavor in this shyte.
Click to expand...

 
0600 lifting this morning, PWO consisted of 2 Epidrone and a cup of coffee. Had an1 hour chest day, but had to watch the Captain, not my Captain but the guy I was working with. Hes a bit sketchy. But....I got a new PR and I am fricken stoked!!! Knocked out incline bench with 295x1.
 
Strong as fawk!! Next thing you know it'll be 295 for reps.
 
FireTitan said:
0600 lifting this morning, PWO consisted of 2 Epidrone and a cup of coffee. Had an1 hour chest day, but had to watch the Captain, not my Captain but the guy I was working with. Hes a bit sketchy. But....I got a new PR and I am fricken stoked!!! Knocked out incline bench with 295x1.
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Awesome!!
 
Back down to 223 even! So at least its the right direction. Quick post shower pic of the back and shoulders. I swear I think theyre still growing. Sorry for the bad lightingInvalid Link Removed
 
FireTitan said:
Back down to 223 even! So at least its the right direction. Quick post shower pic of the back and shoulders. I swear I think theyre still growing. Sorry for the bad lightingInvalid Link Removed
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Great progress and way to turn this around! You are gonna look awesome at 200-205. Way to go in the incline press. Your incline press probably has a solid 60 pounds on my flat bench press right now!
 
FireTitan said:
Haha!! Im in, 110%! MrKleen73 was right and to be honest, Im farcking sick of looking like this and self said sob stories. So now, I am going to be a dangerous, fat burning, physique altering machine!
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That's how you do it! Rise to the challenge!
HIT4ME said:
I started off with some HIIT sprints. But in this deficit, I can't get the intensity up. I am saving the intensity for the weights. Maybe after I get in a little better shape I can put sprints back in. I like HIIT better...
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I would like to suggest adding HIIT back in with some Aminos Intra and post. Will help get that intensity while not really increasing calories much at all. Also gives the muscle an opportunity to grow from the training stimulus if done in true HIIT fashion.
FireTitan said:
MrKleen73 what the h3ll man? You come in here and smack me in my mouth full of excuses and then disappear? No bueno sir! Lol
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Was a CRAZY weekend and beginning of the week brother. My apologies dropping a bomb like that and disappearing. I love how you have responded with self accountability and an invigorated resolve to do better!!!! PS... If you want to see some of my training from this weekend I posted some Bench and DL vids that I am pretty proud of in my log. Did all of that in between having to cut a massive branch that fell onto my deck throughout the whole weekend. SCREW THAT STUFF!!!!
habajaba said:
Rocked my cardio out today. Went slightly higher in cals because we made homemade pizza as a family and I chose to participate. Going to finish at 1650 rather than my typical 1250. Still looking at 2750 burned, leaving a nice deficit. Ready to throw some iron tomorrow!
Click to expand...
I LOVE that you put the words "I chose" that takes complete ownership of the decision and action. That is MASSIVE for self accountability!!!!
FireTitan said:
0600 lifting this morning, PWO consisted of 2 Epidrone and a cup of coffee. Had an1 hour chest day, but had to watch the Captain, not my Captain but the guy I was working with. Hes a bit sketchy. But....I got a new PR and I am fricken stoked!!! Knocked out incline bench with 295x1.
Click to expand...
FUGGING AWESOME FireTitan - I am not sure if I can even do that. I have a pretty good flat bench but have never gone anywhere near that heavy on inclines.
FireTitan said:
Back down to 223 even! So at least its the right direction. Quick post shower pic of the back and shoulders. I swear I think theyre still growing. Sorry for the bad lightingInvalid Link Removed
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Looking good brother, your back is looking pretty lean, has some good detail coming in. Just keep doing what you are doing!!!!
 
FireTitan said:
Back down to 223 even! So at least its the right direction. Quick post shower pic of the back and shoulders. I swear I think theyre still growing. Sorry for the bad lightingInvalid Link Removed
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I see a Christmas Tree in the making! Looking Good!
 
BEAST73 said:
Calling out HIT4ME and FireTitan.. Thank you for Encouraging Me.. Invalid Link Removed
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This is just brutal, I can't imagine running 11 miles. The most I have run was a little over 5 and that was so very long ago. I am a sprinter too so I assure you that it was not a pretty site.
 
MrKleen73 said:
That's how you do it! Rise to the challenge!

I would like to suggest adding HIIT back in with some Aminos Intra and post. Will help get that intensity while not really increasing calories much at all. Also gives the muscle an opportunity to grow from the training stimulus if done in true HIIT fashion.

Was a CRAZY weekend and beginning of the week brother. My apologies dropping a bomb like that and disappearing. I love how you have responded with self accountability and an invigorated resolve to do better!!!! PS... If you want to see some of my training from this weekend I posted some Bench and DL vids that I am pretty proud of in my log. Did all of that in between having to cut a massive branch that fell onto my deck throughout the whole weekend. SCREW THAT STUFF!!!!

I LOVE that you put the words "I chose" that takes complete ownership of the decision and action. That is MASSIVE for self accountability!!!!

FUGGING AWESOME FireTitan - I am not sure if I can even do that. I have a pretty good flat bench but have never gone anywhere near that heavy on inclines.

Looking good brother, your back is looking pretty lean, has some good detail coming in. Just keep doing what you are doing!!!!
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Thank you sir, you smack was needed!! Gotta ways to go, but Im definitely 1 day closer!!
 
BEAST73 said:
Calling out HIT4ME and FireTitan.. Thank you for Encouraging Me.. Invalid Link Removed
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There was a time I ran like that!! Oh yeah, thays cause there was a bigger badder man with ALOT more stripes on his sleeve telling me to go faster!! Sweet work brother, no way I could do that!!
 
Got my EvoMuse Defuse and Supernova in the mail today! Wife was making enchiladas. I was going to just steal the innards and throw it on a salad. But what kind of test would that be for Defuse? Had my salad and my tortillas too.

Still going to wind up at 1650 in / 3000 burned today. I'm good with that. Assuming the Defuse works, then my body should be thinking less than 1650.

Also rubbed the brown booger Supernova ON MAH BELLAH.

Game on, gentlemen!
 
Weighed in this morning.

205.5
(Base weight of 217)

More muscularity.
Strength is not diminishing.
In PCT.

18 days left until cut. I may have to change that to a bulk! Lol.

Eating more.
Going to incorporate more suppersets.
 
habajaba said:
Got my EvoMuse Defuse and Supernova in the mail today! Wife was making enchiladas. I was going to just steal the innards and throw it on a salad. But what kind of test would that be for Defuse? Had my salad and my tortillas too.

Still going to wind up at 1650 in / 3000 burned today. I'm good with that. Assuming the Defuse works, then my body should be thinking less than 1650.

Also rubbed the brown booger Supernova ON MAH BELLAH.

Game on, gentlemen!
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Look bro, I hate to say this, but ive read this about 5 times and all I see is blah blah blah, blah blah blah enchiladas. MMMMMMM!!!
 
FireTitan said:
Do whats right brother, killing so far
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Thanks brotha!

Added body fat. 20.7%! (Or should I say, subtracted body fat!) Dr. Evil pinky..
I don't see any muscle loss. What could the weight differential mean? Almost 2% doesn't account for the weight loss.

My wife did say my legs seem less full but then I dropped my pants and flexed.
She was like. Oh my. Lol. Where did those come from? :D
 
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Drop in glycogen and water weight (a lot of people forget how hydrophillic glycogen is - 1 g of glycogen "holds" roughly 3g of water). Then + 2% fat loss and youre likely close to the 12lbs. On a 217 lb man, especially one coming off an AAS cycle, eating in a highly restrictive deficit (I dont remember if you're one of the people ITT doing that or not) it would be totally feasible to lose 12lbs purely in glycogen and water, so the fact that you also have lost 2% fat just makes it that much more believable. And that's assuming you had an accurate measurement of your bf % readings and not one of those handheld or scale bioelectrical impedance readers which would use the fact that you're holding less water (from glycogen OR fat loss) to calculate your drop in bf.
 
jswain34 said:
Drop in glycogen and water weight (a lot of people forget how hydrophillic glycogen is - 1 g of glycogen "holds" roughly 3g of water). Then + 2% fat loss and youre likely close to the 12lbs. On a 217 lb man, especially one coming off an AAS cycle, eating in a highly restrictive deficit (I dont remember if you're one of the people ITT doing that or not) it would be totally feasible to lose 12lbs purely in glycogen and water, so the fact that you also have lost 2% fat just makes it that much more believable. And that's assuming you had an accurate measurement of your bf % readings and not one of those handheld or scale bioelectrical impedance readers which would use the fact that you're holding less water (from glycogen OR fat loss) to calculate your drop in bf.
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Thank you for your response. To answer.

Yes. Handheld impedance. I thought it novel even after reading about these devices to show any sort of trend downward, but do not take these percentage values as real. Have been prompted based on your response to do more research, and it had me riveted. I'm going to see if I can visit the local university and get dunked. :)


Yes. Somewhat restrictive diet. (Attempting to add calories for now during PCT) My real cut isn't for another 2.5 weeks.
Pre workout weight and BF measurements to be a little consistent.

---
Thank you for the educated response! Thinking of having a more accurate measurement done but honestly. The mirror doesn't lie.

I'm at 20% based on just that. (Given there is an easy + or - of 8%) Ha.
I used to use calipers, and body measurements. (Wrist, etc.) Ordering some calipers to gauge my progress week by week.

I will know when I reach my goal of 15% or less.

Sidebar:
I've been less than 5% in the past, when I wrestled. Even lower when cutting before a tournament which was dangerous as I had no idea of how quickly deficient and ridiculously low one's potassium / calcium could become without proper supplementation. I remember my legs locked up on me before a match. Ate a banana, and was fine.

Thank you again for sharing your incredible knowledge base of information. It's responses such as yours which give me the proper mentality to pursue more information.
 
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Awesome workout today fellas, and going back this evening for some cardio!!
Isolation Curls w/u 35x15
45x10..55x10..65x7
Standing EZ curl including 25lb bar
65x10..85x10x2..65x10x2
Incline cable curls for 3 sets
Fixed barbell curls
80x10x2..80x10 with the last being a 6 second negative
Body weight dips
10 sets X 4
Skull crushers
100x20..100x15..100x10
Single Arm cable pushdowns
50x3 each arm
And then to get funky I had 1 cable set as a trice push down and one cable set as a curl and did them simultaneously. Interesting. Finished with 2
More sets of body weight dips at 10 a piece




 
FireTitan said:
Awesome workout today fellas, and going back this evening for some cardio!!

Isolation Curls w/u 35x15
45x10
55x10
65x7

Standing EZ curl including 25lb bar
65x10
85x10x2
65x10x2

Incline cable curls for 3 sets

Fixed barbell curls
80x10x2
80x10 with the last being a 6 second negative

Body weight dips
10 sets x 4

Skull crushers
100x20
100x15
100x10

Single Arm cable pushdowns
50x3 each arm

And then to get funky I had 1 cable set as a trice push down and one cable set as a curl and did them simultaneously. Interesting. Finished with 2
More sets of body weight dips at 10 a piece.

Click to expand...

I had to tidy that up. I feel like you're mom.

Crazy, that curl and tricep push down at the same time!
Hella workout!
 
FireTitan said:
Awesome workout today fellas, and going back this evening for some cardio!!
Isolation Curls w/u 35x15
45x10..55x10..65x7
Standing EZ curl including 25lb bar
65x10..85x10x2..65x10x2
Incline cable curls for 3 sets
Fixed barbell curls
80x10x2..80x10 with the last being a 6 second negative
Body weight dips
10 sets X 4
Skull crushers
100x20..100x15..100x10
Single Arm cable pushdowns
50x3 each arm
And then to get funky I had 1 cable set as a trice push down and one cable set as a curl and did them simultaneously. Interesting. Finished with 2
More sets of body weight dips at 10 a piece




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Looks legit, bro. Glad you're all in now. Expecting big results from you! :)
 
BOOM!! Finally got me a 2 a day done! Still amped from my lifting this morning and we went at 5pm and rocked 1.5 hours of some nasty grudge match racquetball! Heres a snap shot of MyFitnessPal for the day. I THINK itll help cut the weight! According to MyFitnessPal Ive had 1,456 calories in and 1,745 calories out. Carbs were a bit high at 100 but right at 200 protein. What do you guys think?
 
Sorry for not being around since yesterday guys. I am psyched about the work going on here. BEAST73 , FireTitan , justhere4comm - all KILLING it. I KNEW Firetitan could turn it on. I am amazed at beast's running and trying hard to keep up, and justhere4comm is just laying it down steady. habajaba has history behind him, but enchiladas??? No 18 pounds coming off like that. You know what else won't help 18 pounds? My cheat meal last night.

I spent 2 hours on the bike yesterday morning, then had a horrific weight workout with NO energy last night. After my workout, I just caved and got a cheat. I justified it, but I was just weak.

Slept from 930 last night until 7 this morning and skipped my morning workout. Spend 100 minutes on a treadmill tonight and ran around 8 miles. No beast here, but I was happy with that, especially since the majority of it was actually running (or jogging for some) at a 6 mph pace.
 
justhere4comm said:
Thanks brotha!

Added body fat. 20.7%! (Or should I say, subtracted body fat!) Dr. Evil pinky..
I don't see any muscle loss. What could the weight differential mean? Almost 2% doesn't account for the weight loss.

My wife did say my legs seem less full but then I dropped my pants and flexed.
She was like. Oh my. Lol. Where did those come from? :D
Click to expand...

Man it feels good when the wife notices stuff like. One of the best feelings I ever had was when my wife asked me to flex my back. I don't run around flexing and shyt so I figured "why not??"

She knows nothing about bodybuilding terms and asks if I am supposed to have a diamond in my back?

Yes, yes I am....haha felt awesome...lol
 
HIT4ME said:
Sorry for not being around since yesterday guys. I am psyched about the work going on here. BEAST73 , FireTitan , justhere4comm - all KILLING it. I KNEW Firetitan could turn it on. I am amazed at beast's running and trying hard to keep up, and justhere4comm is just laying it down steady. habajaba has history behind him, but enchiladas??? No 18 pounds coming off like that. You know what else won't help 18 pounds? My cheat meal last night.

I spent 2 hours on the bike yesterday morning, then had a horrific weight workout with NO energy last night. After my workout, I just caved and got a cheat. I justified it, but I was just weak.

Slept from 930 last night until 7 this morning and skipped my morning workout. Spend 100 minutes on a treadmill tonight and ran around 8 miles. No beast here, but I was happy with that, especially since the majority of it was actually running (or jogging for some) at a 6 mph pace.
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1 cheat is just that! A cheat. Not like I was doing, having s many cheats it was just my diet. Youre still doing so good. Seems like you got some good sleep and 2 hours on the bike is BRUTAL! Also, 6MPH is a RUN for some people!! Like this guy(short legs) keep it up
 
Upped my calories yesterday and it felt good moving into my light cardio recovery day.
Looking forward to mashing the weights mañana!

Early to bed way early rising for pre wo, cardio and then rest a bit before work.
Sleeping sound.
My hair is thicker. My wife cut it yesterday and commented.

--
Edit: (Instead of a new post) update.

Today, bounced up at 3:00a (Apparently The Rock, does this too?, Coincidence?)
It's my day off, uhh, day.

First thoughts, wtf. Go back to bed!
Second thoughts. Coffee. Yes? Coffee. No?
Coffee. YES.
Pre Workout. Check. aaaaaand Cardio.

Bowl of Grape Nuts with Organic Whole Milk, Only grass fed with Omega 3.
Whey Protein.

Ready to start this day off.
 
Sorry guys, busy here too and forgot to update yesterday 1600 in / 2600 burned. The extra cals were from ribeye instead of my usual chicken breast. A little natural creatine in the mix!
HIT4ME. Agreed. Enchiladas aren't helping me lose 18#. But don't forget, my goal is lower than that. Plus I got the Defuse. Who gets a supp and leaves it on the shelf the first day? That would be insane! :)

I'm quite curious what my weigh in reveals this week. When I originally lost all my weight, I ate 1750 cal 40/40/20 with one cheat meal per week. So I'm actually running the lowest cals I've ever tried. Also, I am such a hard gainer, I need to make sure I'm not giving up any of this muscle I'm working so hard for!
 
FireTitan said:
1 cheat is just that! A cheat. Not like I was doing, having s many cheats it was just my diet. Youre still doing so good. Seems like you got some good sleep and 2 hours on the bike is BRUTAL! Also, 6MPH is a RUN for some people!! Like this guy(short legs) keep it up
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habajaba said:
Sorry guys, busy here too and forgot to update yesterday 1600 in / 2600 burned. The extra cals were from ribeye instead of my usual chicken breast. A little natural creatine in the mix!
HIT4ME. Agreed. Enchiladas aren't helping me lose 18#. But don't forget, my goal is lower than that. Plus I got the Defuse. Who gets a supp and leaves it on the shelf the first day? That would be insane! :)

I'm quite curious what my weigh in reveals this week. When I originally lost all my weight, I ate 1750 cal 40/40/20 with one cheat meal per week. So I'm actually running the lowest cals I've ever tried. Also, I am such a hard gainer, I need to make sure I'm not giving up any of this muscle I'm working so hard for!
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haha, habajaba - yeah, I was only half calling you out, half using you for the lead in to explain my own cheat meal lapse. You know how to do this.

One thing that has been a REAL eye opener for me was that Hairygrandpa pointed out that my BMR at 170 is probably lower than I thought, and I looked and it is! Calculated BMR for a 170 pound guy is around 1700 cals/day! That's not TDEE, but resting metabolic rate, but damn. Then, the fitbit showed me that a lot of work days I'm burning less than 2300 calories, sometimes around 2100. Not a lot of activity if I just go through my day.

This, in my eyes, explains a LOT of the metabolic slow down that people perceive and plateaus. What works when you're 220 may not be a deficit at all by the time you hit 170. You're doing a great job of getting activity in and measuring activity expenditure as well as energy intake, which is better than most people.
 
justhere4comm said:
Extra caloric deficit for a triple Lundy post. :D
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Oops, corrected. Can I blame low carbs? Too much cardio? Waking up too early?

Naahhh....I am just stupid haha
 
HIT4ME good stuff! I will accept the half calling out. It wasn't clean food, regardless of my reasons. :)

You're so right as far as BMR and what works at higher weights is not the same as you get leaner. I experienced this for sure as I was coming down from 275#. I also believe that our bodies... either through training, genetics, or for some other unexplained reason... tend to want to stabilize at a certain weight. There is some science to back this up. But science changes all the time so why bother looking it up.

Fact is, for me, I can eat pretty much anything and stay around 235. But when I want to get below that, I have to get very strict and serious. My body fights it. I remember reading that most Biggest Loser contestants wind up even bigger over time.

A friend of mine was around 300# and he adopted a similar workout and diet as mine. In 6 months, he was chiseled and beastly. Meanwhile, I'm just a little leaner and a little bigger.

I guess my point there is we all are dealt different genetic cards as well.
 
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