I can't emphasize Gut Health enough to keep you from getting sick.
Looks good to me. You will lose fat much faster than you will build muscle, no matter how great you are doing. Add in the fact that you lose fat from certain areas faster than others....like me it seems your chest is leaning up fast at first and you are seeing a little but smaller leaning in other areas.....and that is why your chest is smaller. No worries at all.It seems to me this is pretty dang good progress for one week.
The yellow highlights are what I consider meaningful improvements.
5 pounds weight loss.
over half inch drop in the neck
1/4 inch drop in relaxed chest.
I'm not sure what to make of the half inch drop in flexed chest. I hit my chest pretty hard this week and feel like it should have GAINED relative to the relaxed measurement. Oh well. The tape isn't precise (because of so many variables).
Sucked in belly button stayed the same as last week, but it's a half inch better than 2 weeks ago.
The relaxed measurement is almost bogus because of how hard it is to relax in the exact same way week after week, but there's a 1/4 inch improvement there.
Butt, thigh, calf, bicep all showed reduction.
Even though my relaxed bicep was smaller, my flexed bicep stayed the same, so that's cool.
View attachment 139349
I agree. It just seemed odd that the flexed dropped more than the relaxed.You have obvious fat loss in the upper back area, looking at the side pics. That will reduce your chest measurement, flexed or not.
Hmmm... not something I've noticed before.Your left shoulder seems to sit much higher than your right. Injury?
Thanks much for that.Man, I see a big difference in those photos for a short timeframe. I mean, 11 days and you can see changes. When I look at you and Mechka's log, I feel like you guys are losing it so much faster than I am. You guys are doing a great job. I'm putting in some hard dieting and some hard work, but you guys are making me go even harder, so keep it up!
Thank you, and I often think you are right. I think that becoming fat, especially as a kid, does a lot of damage. Even from the standpoint that over eating stretches your stomach lining to hold more food and it retains that ability to stretch long after you have lost weight. Then add in all the chemical processes that DSade talks about and you can see that the best way to be lean is to never get fat. I lost weight in the 7th grade and kept it off through college...but the real world did me in.Thanks much for that.
One thing I think makes a difference... I think you said you were fat as a kid, right? I was thin and fairly muscular throughout high school and college. I also gained my weight a few pounds a year over 25 years.
So, it's possible my body is more predisposed to losing fat and building muscle when I give it a decent chance to do so.
You may be fighting something that's been part of you since being a kid.
That said, your waist and the area just above the spare tire have gotten amazingly small. Great work! I don't know how you would go even harder. You're already on scary small calories and your workouts put mine to shame.
I was thinking the same. Double the protein, reduce the the carbs by 50ish, and up fats to 100ish, but thats just me. Im curious see what macros you recommend.Correct. IMO you are way below ideal calories, and especially protein intake, to be in the ideal range for losing fat.
Correct. IMO you are way below ideal calories, and especially protein intake, to be in the ideal range for losing fat.
I am not saying you should do what I am doing at all, do what works for you, but just to give you some perspective, I am getting 50-100% more protein than you are regularly while staying below 800 calories. Protein does help keep you more full, and preserves lean tissue better than carbs or fat. Fats will be next in line provided they are from healthy sources. I'm a big fan of using coconut oil to cook when I'm not doing this crazy dietI was thinking the same. Double the protein, reduce the the carbs by 50ish, and up fats to 100ish, but thats just me. Im curious see what macros you recommend.
Honestly all fats are healthy(except trans fat obviously). As even the "unhelathy" saturated fats are vital and are used in numerous of bodily functions, such as creating hormones. As for protien the higher the better. The last thing protein wants to do is be stored as fat. There are studies of athletes eating at maintenance calories and 2 groups in 600cal surplus. 1 adding nothing but protien the other adding nothing but carbs. Guess what the group that added 600cal from protien actually lost fat.I am not saying you should do what I am doing at all, do what works for you, but just to give you some perspective, I am getting 50-100% more protein than you are regularly while staying below 800 calories. Protein does help keep you more full, and preserves lean tissue better than carbs or fat. Fats will be next in line provided they are from healthy sources. I'm a big fan of using coconut oil to cook when I'm not doing this crazy diet
It sure seems like they are almost all healthy...to some degree. Not sure I believe that though, but I also question whether olive oil is as healthy as people think. I never cook with it, that's for sure. I don't avoid things and eat things that are much worse, but I think fats are so much more complex than how we have categorized them. Some saturated fats are good, some maybe not. So much conflictHonestly all fats are healthy(except trans fat obviously). As even the "unhelathy" saturated fats are vital and are used in numerous of bodily functions, such as creating hormones. As for protien the higher the better. The last thing protein wants to do is be stored as fat. There are studies of athletes eating at maintenance calories and 2 groups in 600cal surplus. 1 adding nothing but protien the other adding nothing but carbs. Guess what the group that added 600cal from protien actually lost fat.
Dont get me wrong diet is very individualized, so if you have tested the waters and this is working, stick with it. Im just here to give some info that ive learned from research and my experiences and observe as a by stander. It doesnt mean you have to do what i say, as it may not be whats best for you, so do with it what you want. As it is you who is doing the work.
My 4 set progression is designed as follows:
Set 1: Light weight, 12 reps - This is to stretch and loosen up the muscles
Set 2: Bit heavier, 10 reps - This is the warm up
Set 3: First set of any difficulty -- maybe a Level 7 - This is preparation set
Set 4: Heavy. Rep 6 should be near failure - This is the only stress set
This is a good flow for older people. There's only one high stress set and it's only 6 reps. The muscles get their workout but recovery is still within reason.
I usually rest 30 seconds between sets 1, 2, and 3. Depending on how I'm feeling, I'll usually rest 60 seconds in prep for 4.
Then 2 minutes before the next exercise.
I've been going through this log, and honestly, just stick with a set/rep scheme you believe in and work hard. I think too many people spend way too much time program hopping trying to find the "ideal" program, as well as trying to copy what works for others (and not necessarily them) without actually figuring out what works for them in the first place. A vague example is that some people like blasting their bodies and doing bro splits (high volume), while I enjoy high frequency. Some people build muscle doing explosive movements, and some people build muscle better doing slow eccentrics. Point is, just do whatever you like doing and focus on progression.Nah, wrong, IMHO.
Seriously.
The restock situation is a nightmare that I am trying to remedy. Hit me up via PM and I will send you a bottle from my own personal stash to keep the log going.Maybe due to fighting off a cold; maybe due to stress; maybe just because I've been getting around 6 hours of sleep for the past few day -- but I slept until 9:30a. Bed last night at 1:30a.
So, a full 8 hours. Felt good (in a guilty sort of way)
Had a decent BM (YAY!)
Weight: 247
My shower washcloth was stiff and rough, so I used that as a makeshift Loufa to sort of exfoliate.
Applied Abliderated Advanced
I accidentally also applied it to my pecks.
I found that it applies WAY better (more smoothly with less skin friction) if I get my hands moist before pouring the AA (same with SuperNova) into them. I just put my hands under the tap as if I were washing them, then I shake off the drops. Then pour the goop.
I waited 5 mins and applied Supernova to core, pecks, butt, thigh, and for the first time I decided to try my upper arms. Definitely some flab along my tricep area.
10:00a Brite/DCP/Epitome
SIDE NOTE: I'm running low on Defuse and it appears to be out of stock at EvoMuse, so I'm going to start taking that only when I'm having a big cheat meal that takes me above my calorie target. Once I can get another bottle, I'll go back to taking before every dinner.
dsade, got an ETA on Defuse restock?
I don't think anyone is really criticizing, just to be clear on things. I know it's hard dieting and putting up what you eat and then having people say things...it's real easy for me to get defensive at least. At the end of the day it's your goals and your eating and your body and your decisions. I'm sure you know it's just ideas and no one means anything, but I wanted to make myself clear and maybe clarify, just because I've been on the other end too. What you're doing is working, and if it fits your life then that's what's important. When it stops working my advise is:BTW, that was just one day's calorie result. Because I'm just eating what my family prepares for dinner, it can be higher. Some dinners are practically impossible for me to calculate calories. I suspect some days I'm at or above ideal fat loss calories.
But, I think I will start adding an extra protein shake and have a bit more deli roast beef snacks during the day.
Matt, you and your OOS. I'm damned lucky you have this problem though - I'd buy so much from you I'd literally be in debt. No joke.The restock situation is a nightmare that I am trying to remedy. Hit me up via PM and I will send you a bottle from my own personal stash to keep the log going.
Honestly doesnt matter. Whatever you prefer.QUESTION FOR THOSE FOLLOWING THIS LOG...
I've been keeping my progress throughout a single day all in a single post. I just edit it as I come up with new information.
I feel like having it all in one post is easier to follow.
BUT, you don't get notifications on edits. And if a few new posts have come in, you may never notice the new info in the original post for the day.
So, my question for you all is:
Would you prefer I post progress throughout the day in separate replies? Or, keep it in a single post as I am now?
I kind of thought that was how you would see it, but just wanted to be sure I was at least clear. I don't know it all and there's more than one way to skin a cat.Hit4Me, I didn't take it as criticism. I LIKE getting feedback, otherwise, what's the point of posting a detailed log?
I've read enough on diet to accept that ultra low calories is generally a poor long term solution to weight loss -- for multiple reasons. Some that come to mind are:
* The body adjusts to be "more efficient" on fewer calories, making ongoing fat burning harder. I think Leptin is a big part of this.
* The body tends to cannibalize muscle on long term ultra low calorie diet.
* If you start ultra low calories, it doesn't give you anywhere to go when hit plateaus.
As for my own recent diet...
* I don't really know if I've been ultra low cal on a daily basis. I'm going to try to do better tracking.
* I wasn't sure if the EvoMuse products would offset the negatives of ultra low cal -- so dsade's input was helpful.
* Other than eating very little during the day, I wasn't actually trying very hard to keep it ultra low cal. By doing little during the day, I found I just got quite satisfied with lower portions at dinner -- which appears to still keep me ultra low cal -- though again, I'm not certain of the cals on prior days.
I do accept the various advice out there that high protein is very helpful and important when lifting high volume and when trying to lose fat.
So, I'm going to keep doing what I'm doing except I'm going to try to track macros better and increase protein. I'll do the latter mostly by having more protein shakes, though I'll probably also do more with deli roast beef, bacon, eggs, and cottage cheese as well.
I like what you're doing. Whatever you are comfortable with.QUESTION FOR THOSE FOLLOWING THIS LOG...
I've been keeping my progress throughout a single day all in a single post. I just edit it as I come up with new information.
I feel like having it all in one post is easier to follow.
BUT, you don't get notifications on edits. And if a few new posts have come in, you may never notice the new info in the original post for the day.
So, my question for you all is:
Would you prefer I post progress throughout the day in separate replies? Or, keep it in a single post as I am now?
Having your own fridge is great! Fill it with the "right stuff". I don't agree to the brownie thingy. If you could cut it out completely, you will not have cravings for it after awhile, THAT should be your goal! Diet means "daily eating habit", when you are talking about diet it sounds like "fasting". Diet is lifelong.I do plan on buying a mini fridge for my home office.
But, actually, as for coming off the diet, I kinda feel that won't be as big a problem as it often is because the way I'm eating right now I never feel like I'm dieting. I never feel deprived. I never have to fight willpower.
That should make it pretty easy to maintain.
I LIKE that I'm able to have brownie here and there and not feel guilty or have it derail my efforts.
I feel you when you mentioned the night binges. I'm a night-guy, sitting until 3 am at the computer. As I told you earlier, I switched from nuts to boiled eggs, you could give it a try. I'm still eating nuts but not that often, you know the amount of calories from nuts. Honestly, at night I'm going often to the fridge, at least 5 times -mostly shutting the door again don't taking anything out...but not every time. Last night I took out a slice (x3) of cheese and some slices of cooked ham (7). When the urge gets too strong, I make a smoothie with casein -or whey with some fruits and ice.The exception to all the above is night binges. That bothers me, even though I stayed within my calorie range. It WAS out of control and I felt "powerless" to stop myself. THAT's not good. That's where I do need to work on my belief system.
I disagree that I'm keeping the habit to eat unhealthy food. 90% of my intake is healthy. And by allowing myself the 10% not healthy, there's less reason to "rebound" because there's less feeling of "I finally get to eat all this stuff I love".
That said, keep at me.
I'm not sure where I said that about the 10-20%, but maybe I was saying the 11-KT was giving me that bump vs. just the diet alone. I ran the diet by itself before and was losing about 0.5 pounds per day, and that appeared to be slightly accelerated with the 11-KT.My experience has been the opposite, H4M.
When I'm overly strict, I seldom stick with it. I LIKE the way I'm eating right now. It's not hard and it doesn't FEEL like I'm dieting. At all.
Many of my old cravings are gone or diminished. Where I used to down an entire bag of chips and dip, I find 8 to 10 chips is totally satisfying. No, it's not pure and it's not great for the diet, but if I've been careful besides that, it doesn't derail it, either.
For me, the ability to eat one brownie, guilt free and w/o destroying my progress makes it FAR more likely I'll make it a long term commitment than if I tell myself I get NADA.
But, as I've said, if/when what I'm doing stops working, I'll absolutely be looking for a new plan.
I'd certainly never last on your ultra restrictive diet. And, I wouldn't want to.
I think you mentioned you thought you were getting maybe 10 to 20% better results from the combination of your calorie restricted diet AND some powerful supplements.
Well, if the supps get any credit at all, then maybe you were improving 5 to 10% on your diet.
Not worth it to me. I'd rather take 5 to 10% longer to get my results and not spend 8 months being absolutely miserable.
The brownie did not hurt the diet as much, theMy experience has been the opposite, H4M.
When I'm overly strict, I seldom stick with it. I LIKE the way I'm eating right now. It's not hard and it doesn't FEEL like I'm dieting. At all.
Many of my old cravings are gone or diminished. Where I used to down an entire bag of chips and dip, I find 8 to 10 chips is totally satisfying. No, it's not pure and it's not great for the diet, but if I've been careful besides that, it doesn't derail it, either.
For me, the ability to eat one brownie, guilt free and w/o destroying my progress makes it FAR more likely I'll make it a long term commitment than if I tell myself I get NADA.
But, as I've said, if/when what I'm doing stops working, I'll absolutely be looking for a new plan.
I'd certainly never last on your ultra restrictive diet. And, I wouldn't want to.
I think you mentioned you thought you were getting maybe 10 to 20% better results from the combination of your calorie restricted diet AND some powerful supplements.
Well, if the supps get any credit at all, then maybe you were improving 5 to 10% on your diet.
Not worth it to me. I'd rather take 5 to 10% longer to get my results and not spend 8 months being absolutely miserable.
for eating it should worry you.feeling no guilt
LOL, we both know that all we said is easy to say. It may take some time to bear fruits.Tough crowd today, huh Kaprice?
It probably WOULD have 10 or 20 years ago. I find that mockery has very little effect on me, at my age.(sorry for being a biatch, I firmly belief that mockery could make you change your mind, lol)
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I truly was like that. Couldn't eat just a bit. It was the whole bag or the whole pan. I LOVE that I can have just one and feel totally satisfied.lol, yeah, but KAPrice is probably thinking, "F you guys, I just had a brownie. Sorry I told you!"
I'm just jealous because he had 1 brownie. If I had 1 brownie, it would only be because I never cut them up in the pan - just ate the entire pan as 1 brownie.
Dude! There IS no such thing as failure. There are only RESULTS. Then we all have a choice as to whether to adjust to the reality of the result in order to get a different result.When your approach fails, you may not be around here on AM to read my comment, so I write it now:
"I told you so!"
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