6 Week Fat Loss Challenge

Yeah man. We are almost the same height (almost 6'2 here) and weigh over 190. I think you should add some good size. You are really lean already at 170ish. Imagine if you put on maybe 10 quality pounds and THEN cut off maybe 5 pounds of fat. You'd be good to go
 
hiimnotcool said:
Here's some pics of where I'm at currently. You guys think I'm right in thinking I'd need to lose around 15-20 pounds for Summer time to be super lean?

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I am with Firetitan here. I guess it depends on your standard for lean. I'd say you are easily at 15% Bodyfat - which means if you weigh 180 you have 27 pounds of fat on you. Losing 15 pounds will put you at 165 and 12 pounds of fat....Or below 8%. Just guessing in your weight...But my point is the same. You are lean.

I'm not even as lean as you are now. If you want to get below 10%, IMO, it isn't going to happen in 6 weeks. Maybe 12. It isn't that you have far to go...Just that I think there is good and bad once you get below 15%

The good thing is...1 or 2 pounds of fat loss will create a visual difference. When you are fat like when I was 290+, 20 pounds wasn't even noticable.

The downside is that every pound is much harder to lose, if for no other reason than hunger will be more intense and you cannot mobilize as much fat when you are lean as when you are heavy.

What is your plan diet wise? How big a deficit are you looking at. We all know I am not afraid if big deficits, but it is just one tool and may not be appropriate for your level.
 
Thanks for the responses!

My moderate term goal (by June) is to get to around legit 8%. In the next 6 weeks I'll be happy to lose 3-5 pounds and lose 1-3% Body fat.

My diet right now is a pretty small deficit. Typically around 300 calories. I could easily do a 750 deficit to lose quickly but since June is far away I figured it would be easier just to keep it small until at least March and see what happens.

I would love to bulk but I went down that avenue before and ended up 225 and 25% Body fat lmao.
 
hiimnotcool said:
Thanks for the responses!

My moderate term goal (by June) is to get to around legit 8%. In the next 6 weeks I'll be happy to lose 3-5 pounds and lose 1-3% Body fat.

My diet right now is a pretty small deficit. Typically around 300 calories. I could easily do a 750 deficit to lose quickly but since June is far away I figured it would be easier just to keep it small until at least March and see what happens.

I would love to bulk but I went down that avenue before and ended up 225 and 25% Body fat lmao.
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Yeah, after I posted I remembered you had given some details and were shooting for spring. Sorry for my brain fart.

Your plan seems reasonable to me. How much protein are you eating and general macro goals? IMO, in a 300 cal/day deficit, you shouldn't notice any decrease in performance.
 
mmorso - you in this thread?
 
HIT4ME said:
Bro, that is outstanding. Too bad you did it all wrong using nothing but shakes and doing a stupid crash diet. Idiot. But you are an idiot who got results! (Hope you sense my sarcasm).

Really impressive.
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Thanks for the love brother! Lmfao!

Truth is it's not sustainable long term. I'm sticking to this protocol about another 2 weeks then slowly easing in some more eating and less shakes....
 
hiimnotcool said:
Thanks for the responses!

My moderate term goal (by June) is to get to around legit 8%. In the next 6 weeks I'll be happy to lose 3-5 pounds and lose 1-3% Body fat.

My diet right now is a pretty small deficit. Typically around 300 calories. I could easily do a 750 deficit to lose quickly but since June is far away I figured it would be easier just to keep it small until at least March and see what happens.

I would love to bulk but I went down that avenue before and ended up 225 and 25% Body fat lmao.
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You look ripped dude- 5-10lbs will really peel you down. With your self control you probably could actually do a slow bulk safely.... But whado i know.....
 
Still at 172 but feeling more tight and looking a little bit leaner in the mirror. Think the water weight losses are done.

Today's workout was tough. I was on a routine based on my maxes when I was close to 180 so obviously it'll be a bit harder as I lose weight. I hit the presribed reps today though which was good.

Bench Press
95 x 3
145 x 3
175 x 1
195 x 3
195 x 3
195 x 3
---
DB Incline
80's x 6
80's x 5
70's x 8
--
DB Flat Bench
60's x 8
60's x 8
----
DB Skullcrusher
20's x 8, 8, 8
---
DB Lateral
17.5 x 10, 10
20 x 10, 10
---
V Bar Pushdown
105 x 12
115 x 10
80 x 12
---
Couple sets of single arm Pushdown and cable hammer curls to finish up
 
hiimnotcool said:
Still at 172 but feeling more tight and looking a little bit leaner in the mirror. Think the water weight losses are done.

Today's workout was tough. I was on a routine based on my maxes when I was close to 180 so obviously it'll be a bit harder as I lose weight. I hit the presribed reps today though which was good.

Bench Press
95 x 3
145 x 3
175 x 1
195 x 3
195 x 3
195 x 3
---
DB Incline
80's x 6
80's x 5
70's x 8
--
DB Flat Bench
60's x 8
60's x 8
----
DB Skullcrusher
20's x 8, 8, 8
---
DB Lateral
17.5 x 10, 10
20 x 10, 10
---
V Bar Pushdown
105 x 12
115 x 10
80 x 12
---
Couple sets of single arm Pushdown and cable hammer curls to finish up
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Serious work bro!
Just to point out - don't automatically expect your strength to drop...I'd keep pushing for my previous rep maxes...if it drops it drops but don't mind fark yourself.
Just my 2c
 
Good workout today. Ate at around maintenance yesterday since today was deadlifts

Anyways,

Deadlifts
135 x 3
225 x 3
275 x 1
315 x 1
365 x 3
375 x 3
375 x 3
----
Sumo Deadlift
315 x 5
315 x 5
---
DB Shrugs w/Pause
80 x 8
85 x 8
90 x 8
70 x 15
----
Face Pulls
4 x 15
----
Various curls
4 x 8-15 reps
 
Gonna change up my diet a bit. Figure I should be a bit more aggressive. If I reach my goal early it won't be so bad. I'll just be able to eat at maintenance throughout Summer. So my plan from here on out is doing a 700-1,000 calorie deficit 3-4 days a week. I'll only eat at maintenance the days before Squat, Bench Press and Deadlifts to get some extra energy. On the lower calorie days I'll focus on trying to keep protein high, carbs and fats low to moderate and sodium levels down a bit.

The good thing is my expenditure is usually pretty high, especially will be now because I'll be doing 30-45 minutes of low intensity cardio per day (just a nice walk at a decent but not extreme pace). I started it today, I've eaten 700 calories and it's close to 8 P.M. I have dinner and a snack cooking right now and all of those calories will total out to 2,212.

I'll still have 262 calories left over after that but don't know if I'll even be hungry for it. If I don't eat again it'll be a deficit of 1,200 calories today. Easy!

Calories 2,212
262 carbs
44 fat
168 protein

I always "quick add" 50 calories to my day for things like diet soda, splenda, ginger, sriracha sauce etc.
 
hiimnotcool said:
Gonna change up my diet a bit. Figure I should be a bit more aggressive. If I reach my goal early it won't be so bad. I'll just be able to eat at maintenance throughout Summer. So my plan from here on out is doing a 700-1,000 calorie deficit 3-4 days a week. I'll only eat at maintenance the days before Squat, Bench Press and Deadlifts to get some extra energy. On the lower calorie days I'll focus on trying to keep protein high, carbs and fats low to moderate and sodium levels down a bit.

The good thing is my expenditure is usually pretty high, especially will be now because I'll be doing 30-45 minutes of low intensity cardio per day (just a nice walk at a decent but not extreme pace). I started it today, I've eaten 700 calories and it's close to 8 P.M. I have dinner and a snack cooking right now and all of those calories will total out to 2,212.

I'll still have 262 calories left over after that but don't know if I'll even be hungry for it. If I don't eat again it'll be a deficit of 1,200 calories today. Easy!

Calories 2,212
262 carbs
44 fat
168 protein

I always "quick add" 50 calories to my day for things like diet soda, splenda, ginger, sriracha sauce etc.
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Gotta find the balance between cutting cals and messing with your energy levels. Seems you got it dialed right in!
 
Wasn't planning on going to the gym today but I was driving by and made a last minute decision just to pull in. Wasn't expecting much because I ended up in a 1300 calorie deficit yesterday. Ended up being a pretty decent workout all things considered! Weird thing is I woke up heavier this morning at 174. Da fuk is that about?? I was thinking I'd dip into the 171 range. Oh well. Keeping track of measurements and waist is at 30.5 at the navel. As long as that's inching downwards everything is A-Okay.

Weighted Chin Ups:

Bodyweight x 3
+25 x 3
+45 x 3
+70 x 3 (pretty decent because last week i did +55 x 3 for my top set)
+50 x 4
+35 x 5
+25 x 6
-----
Wide Grip Seated Cable Row
90 x 12
100 x 10
110 x 8
120 x 6
----
Wide Grip Lat Pull Down
90 x 10
90 x 10
90 x 10
----
Incline DB Curl
30 x 6
27.5 x 8
22.5 x 10
---
3 sets of 12-15 other curl variants
3 sets of 10-12 of rear delt work

lol, found a picture of myself from 2 summers ago. It took me over a year of consistent dieting to get where I'm at now from this mess. I was around 225 pounds and close to a 40 inch waist!! Geez, I thought I was "huge" in the muscular way too. After my mom sent me these pictures is actually when I had the wake up call to get things on track. I was actually consistently lifting too, just never tracked calories and drank a ton of beer.

It's funny because my max deadlift at 225 was 425. Max bench was around 230. Couldn't do chin ups. I basically maintained or gained strength even after losing 55 pounds. Pretty good!

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hiimnotcool said:
Wasn't planning on going to the gym today but I was driving by and made a last minute decision just to pull in. Wasn't expecting much because I ended up in a 1300 calorie deficit yesterday. Ended up being a pretty decent workout all things considered! Weird thing is I woke up heavier this morning at 174. Da fuk is that about?? I was thinking I'd dip into the 171 range. Oh well. Keeping track of measurements and waist is at 30.5 at the navel. As long as that's inching downwards everything is A-Okay.

Weighted Chin Ups:

Bodyweight x 3
+25 x 3
+45 x 3
+70 x 3 (pretty decent because last week i did +55 x 3 for my top set)
+50 x 4
+35 x 5
+25 x 6
-----
Wide Grip Seated Cable Row
90 x 12
100 x 10
110 x 8
120 x 6
----
Wide Grip Lat Pull Down
90 x 10
90 x 10
90 x 10
----
Incline DB Curl
30 x 6
27.5 x 8
22.5 x 10
---
3 sets of 12-15 other curl variants
3 sets of 10-12 of rear delt work
Click to expand...

Nice!!
 
hiimnotcool said:
Wasn't planning on going to the gym today but I was driving by and made a last minute decision just to pull in. Wasn't expecting much because I ended up in a 1300 calorie deficit yesterday. Ended up being a pretty decent workout all things considered! Weird thing is I woke up heavier this morning at 174. Da fuk is that about?? I was thinking I'd dip into the 171 range. Oh well. Keeping track of measurements and waist is at 30.5 at the navel. As long as that's inching downwards everything is A-Okay.

Weighted Chin Ups:

Bodyweight x 3
+25 x 3
+45 x 3
+70 x 3 (pretty decent because last week i did +55 x 3 for my top set)
+50 x 4
+35 x 5
+25 x 6
-----
Wide Grip Seated Cable Row
90 x 12
100 x 10
110 x 8
120 x 6
----
Wide Grip Lat Pull Down
90 x 10
90 x 10
90 x 10
----
Incline DB Curl
30 x 6
27.5 x 8
22.5 x 10
---
3 sets of 12-15 other curl variants
3 sets of 10-12 of rear delt work

lol, found a picture of myself from 2 summers ago. It took me over a year of consistent dieting to get where I'm at now from this mess. I was around 225 pounds and close to a 40 inch waist!! Geez, I thought I was "huge" in the muscular way too. After my mom sent me these pictures is actually when I had the wake up call to get things on track. I was actually consistently lifting too, just never tracked calories and drank a ton of beer.

It's funny because my max deadlift at 225 was 425. Max bench was around 230. Couldn't do chin ups. I basically maintained or gained strength even after losing 55 pounds. Pretty good!

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Epic beard. And nice work! Former 44" waist here.
 
Lol, still holding still at the same weight. Weird I Haven't lost anything, been in a big deficit a few days this week and then a moderate deficit the other days. Haven't went above maintenance at all. Good workout today though

Squats
95 x 3
135 x 2
185 x 2
225 x 2
255 x 2
255 x 2
255 x 2
260 x 2
265 x 2
----
Narrow Stance Paused Squat
225 x 3
185 x 5
185 x 5
---
Hammer Strength Press
2 plates per side x 6, 6, 6
---
Hammer Strength Row
2 plates per side x 6, 6, 6
---
Biceps & triceps supersets
5 sets of 10...might have been more but I'll just say 5 sets lol
 
Interesting day. Felt strong.

Bench Press
45 x 5
95 x 5
145 x 3
175 x 3
175 x 3
195 x 2
205 x 2 (thought this was my max)
215 x 1
225 x 1
185 x 8 (nice!)
Haven't hit 225 since I weighed 215+ so that felt awesome.
---
Incline Barbell
155 x 6
155 x 6
135 x 6
135 x 6
---
Close Grip Incline DB
45's x 6
45's x 6
45's x 6
---
DB Incline Fly
3 sets of 15
DB Laterals
3 sets of 15
Incline DB Skullcrusher
3 sets of 15
Single Arm Pushdown
3 sets of 15
Curls
3 sets of 12
 
hiimnotcool said:
Interesting day. Felt strong.

Bench Press
45 x 5
95 x 5
145 x 3
175 x 3
175 x 3
195 x 2
205 x 2 (thought this was my max)
215 x 1
225 x 1
185 x 8 (nice!)
Haven't hit 225 since I weighed 215+ so that felt awesome.
---
Incline Barbell
155 x 6
155 x 6
135 x 6
135 x 6
---
Close Grip Incline DB
45's x 6
45's x 6
45's x 6
---
DB Incline Fly
3 sets of 15
DB Laterals
3 sets of 15
Incline DB Skullcrusher
3 sets of 15
Single Arm Pushdown
3 sets of 15
Curls
3 sets of 12
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Nice work! It's always surprisingly great to hit a pr on a cut!
 
Some things in the water folks!

Deadlifts
135 x 3
225 x 3
275 x 1
325 x 1
375 x 1
445 x 1 (all time PR at any bodyweight)
325 x 3
325 x 3
325 x 3
325 x 3
---
V bar Pull down
90 x 15
100 x 15
100 x 15
---
Single arm cable row
30 x 15
40 x 15
40 x 15
---
Face Pulls
30 x 15
40 x 15
--
Curls
3 sets of 15
 
hiimnotcool said:
Here's some pics of where I'm at currently. You guys think I'm right in thinking I'd need to lose around 15-20 pounds for Summer time to be super lean?
Click to expand...

you look amazing! if you lost 15-20 lbs you would look pretty shredded. you look summer ready already but then again... gym rats are rarely happy with their current level of leaness right?
 
Hey family!! Sorry for my lack of participation lately but trust me when I say things of been different, hectic, good, not good, and busy and that's probably just one day. but I'm back in full swing and was missing you guys. Just a little catching up everybody is still looking great and doing awesome! I'll put up a quick updated photo from earlier today and then I have to get ready for work. I will get all caught up everybody's logs as soon as I get a second. Hope everyone had an excellent ChristmasInvalid Link RemovedInvalid Link Removed
 
FireTitan said:
Thank you and welcome to the forum!!! No other place like it
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Thanks. i was here years ago, took a bit of a hiatus.. forgot my login info, so i created a new one :)
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so the first pic is 11 wks from the start date of my leaning phase . first pic was 9-20-16. 10 lbs down... i think i want to lose another 5-10. we'll see. I just want more quad and ab definition. I've always worked out but this past summer i just let myself eat everything ... it was a bad time in the best way haha
 
UnicornDrpns said:
Thanks. i was here years ago, took a bit of a hiatus.. forgot my login info, so i created a new one :)
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so the first pic is 11 wks from the start date of my leaning phase . first pic was 9-20-16. 10 lbs down... i think i want to lose another 5-10. we'll see. I just want more quad and ab definition. I've always worked out but this past summer i just let myself eat everything ... it was a bad time in the best way haha
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Awesome Job!
 
UnicornDrpns said:
Thanks. i was here years ago, took a bit of a hiatus.. forgot my login info, so i created a new one :)
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so the first pic is 11 wks from the start date of my leaning phase . first pic was 9-20-16. 10 lbs down... i think i want to lose another 5-10. we'll see. I just want more quad and ab definition. I've always worked out but this past summer i just let myself eat everything ... it was a bad time in the best way haha
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Thanks for post-in the Noodz.
Guys I think she will fit in nicely?
 
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11-5-2016
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12-21-2016
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12-21-2016

Still Fat but working on it!
 
Nice work for everyone in here. FireTitan knows he's a machine and so is Studhorse. UnicornDrpns, you are doing some outstanding work. This thread is very motivating whether losing or gaining
 
I am still digging myself out from a CRAZY work week last week (and into this week) and the holidays - but guys, I just want to follow up on ryane87's spot on assessment. Great work, motivating thread!

And our first woman challenger! UnicornDrpns you look incredible! Amazing job so far and glad to have you on board. The question is, how many of us guys are you going to show up with your work ethic? I can't wait.
FireTitan - looking amazing. I know you are working your butt off (literally) and you deserve to see faster results - but you are making tremendous progress and faster than you think. Especially through the holidays. Those arms are looking more defined with every photo and your chest is starting to lean out. Abs are trimming down.
Studhorse - You are looking great, but I expect more from you. Show us what you got. Yeah boy.
 
hiimnotcool - I am sorry - should have mentioned you also. You are the new blood! I really appreciate you carrying the torch with all of us and bringing more motivation here.
 
UnicornDrpns said:
Thanks. i was here years ago, took a bit of a hiatus.. forgot my login info, so i created a new one :)
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so the first pic is 11 wks from the start date of my leaning phase . first pic was 9-20-16. 10 lbs down... i think i want to lose another 5-10. we'll see. I just want more quad and ab definition. I've always worked out but this past summer i just let myself eat everything ... it was a bad time in the best way haha
Click to expand...

Look amazing ! Awesome job
 
FireTitan said:
Hey family!! Sorry for my lack of participation lately but trust me when I say things of been different, hectic, good, not good, and busy and that's probably just one day. but I'm back in full swing and was missing you guys. Just a little catching up everybody is still looking great and doing awesome! I'll put up a quick updated photo from earlier today and then I have to get ready for work. I will get all caught up everybody's logs as soon as I get a second. Hope everyone had an excellent ChristmasInvalid Link RemovedInvalid Link Removed
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Killing it brother
 
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