BloodManor
Well-known member
Most people buy gym stuff and it becomes a coat rack lol
I have bad heel spurs on my right foot so it's hard to run period so I do most of my cardio on a bike or row machine at the gym
Fat loss insan1ty with Sup3r-11 and Ignit3
- Thread starter HIT4ME
- Start date
Most people buy gym stuff and it becomes a coat rack lol
I have bad heel spurs on my right foot so it's hard to run period so I do most of my cardio on a bike or row machine at the gym
HIT4ME
Well-known member
Ouch ...that sucks. Keep an eye out on craigslist if you have room for a bike...makes it much easier. You can ride it while you catch up on AM, watch TV, make phone calls, whatever, haha
BloodManor
Well-known member
HIT4ME
Well-known member
Forgot, my weight workout went well today:
Squats:
1 x 8 x 205 warm up
1 x 5 x 285
Straight Legged Deadlifts:
1 x 5 x 290
Pull ups:
2 x 3 x 45
Bench Presses:
1 x 8 x 95 warm up
1 x 5 x 205
Military Presses:
2 x 3 x 130
Rope Face Pulls
1 x 5 x 75
Triceps Rope Press Downs
1 x 3 x 52.5
1 x 2 x 52.5
Barbell Curls
2 x 3 x 100
Felt pretty strong. My legs are stiff from all the cardio and I expected to do poorly on the squats and deads, but I hit the numbers easily. It felt good and I was pleasantly surprised.
Squats:
1 x 8 x 205 warm up
1 x 5 x 285
Straight Legged Deadlifts:
1 x 5 x 290
Pull ups:
2 x 3 x 45
Bench Presses:
1 x 8 x 95 warm up
1 x 5 x 205
Military Presses:
2 x 3 x 130
Rope Face Pulls
1 x 5 x 75
Triceps Rope Press Downs
1 x 3 x 52.5
1 x 2 x 52.5
Barbell Curls
2 x 3 x 100
Felt pretty strong. My legs are stiff from all the cardio and I expected to do poorly on the squats and deads, but I hit the numbers easily. It felt good and I was pleasantly surprised.
HIT4ME
Well-known member
Didn't get a lot of sleep last night, but I'm actually feeling OK and got up around 630 this morning to ride the bike....again. I really must be crazy. My goals are developing theough my Fitbit. I want to have 3 days per week where I show a 4,000+ caloric expenditure and I am trying to spend around 15 hours/week on the bike. This is obviously an insane level, in am insane deficit, but it's only for just over 3 more weeks. Also, I'm starting to realize that with my sedentary job, the cardio isn't THAT crazy. I am talking pretty low intensity and a farmer would probably do an easy 2 hours every day of hard labor. Sure, he wouldn't be ripped, but he would be able to tolerate the cardio. I am noticing the cardio is making me feel way better and I actually feel really good, even in this deficit.
Today's Weigh in:
Bodyweight:169.4 pounds
Aria Bodyfat %: 36.75
Waist: 36.75"
Today's Weigh in:
Bodyweight:169.4 pounds
Aria Bodyfat %: 36.75
Waist: 36.75"
justhere4comm
Banned
Really great to see. I'm going to be incorporating more cardio. Thank you for your inspiration!!
All the work you are putting in is paying off!
BEAST73
Well-known member
HIT4ME, you have lost 9 pounds in 9 days.. Thats Awesome!! Bro
HIT4ME
Well-known member
Holy crap, you are right. I hasn't looked back, just had my 176 starting weight in my head. It is a little skewed because I think my low was 172 then I rebounded to 179 and now I'm just working it off with brute force haha ...but taking it that way is motivating and makes me think I may be able to pull off the 18 pounds after all.
BloodManor
Well-known member
BEAST73
Well-known member
You can get down to 150, and I will co-sign to that!
CJNator
Well-known member
That's awesome man! I don't post too much but definitely try to keep up with yours and other people progress. You made huge progress man, when are you starting your bulking phase?
HIT4ME
Well-known member
Thank you sir, I have always appreciated your support. When I hit my goal of 155-160 I will begin bulking slowly.
I think we can put a fork in the idea that dieting allows your metabolism to any appreciable degree. Over the past 9 days my fit bit has me burning just under 31,000 calories. This, of course, is based on what my BMR should be at my weight, plus whatever activity is detected by the device, again based on my weight and a formula. This formula would not account for any metabolic slowdown, so it should be high. Compound doing this fact is the idea that these devices are often said to over estimate caloric expenditure by as much as 10%.
I had 2 cheat meals during this 9 days, which would reduce any deficit created by the 31,000 expenditure, but ignoring this I took in around 8100 calories during this 9 days. 31,000 - 8100 = 22,900 (this is my deficit which both an overestimate of activity and a cheat meal would reduce).
22,900 / 3,500 = approx. 6.5 pounds of fat lost. I lost almost 9 pounds but I would say that some of that was water as I had increased in weight before this period and 6.5 pounds seems like it is probably exactly what I lost.
I've been on an extreme diet for almost 5 months. By most accounts my metabolism should be crashed. Yet, the math from a non-crashed metabolism still applies and seems to fit.
Maybe I only lost 5 pounds of fat and my metabolism has slowed by 10-15%, but to say that still ignores any over estimate and cheat meals.
So, maybe we shouldn't be paying so much attention to "metabolic slow down". If it is real, it is very over played. It sells books though, because it gives justification for avoiding a hard diet ...
habajaba
Well-known member
Personally, I only see my metabolism get slower if I am not changing anything and let progress plateau. Cheat meals throw my body off and reset it from my experience. They even seem to flow quickly through my body most times, if you know what I mean. So it might be that your cheat meals are what's helping you...
CJNator
Well-known member
I personally would cut the cheat days out for a little bit and have a maintenance week based off you lowest body weight you've weighted in at. While cutting on Osta I tried going to maintenance for the rest of the run but I only did a week then after I dropped a couple of lbs easily and not even purposely. I'm sure my metabolism was effected by my deficiency even though it wasn't like yours.
HIT4ME
Well-known member
This could be true too - the fact that I'm cheating just once in a while may be enough to keep me in check. BUT - if that little is necessary to keep someone in check, then it is clear that we jump to the "starvation mode" explanation (which makes little sense logically to begin with) way too fast when someone seems to hit a plateau.
Honestly, I think hairygrandpa really hit the nail on the head about what causes this perception among dieters. If you start off at 220 pounds your metabolism is going to be faster than when you finish up at 170 pounds just for the fact you are moving more weight every time you move. It's basic thermodynamics and has nothing to do with food intake and will decrease whether you are in a 500 calorie/day deficit or a 1500 calorie/day deficit. You burn less at 170 than at 220. But most people plan their diet, lose 50 pounds and never change their intake. This simple explanation also explains why weight loss appears faster in the beginning than in the middle and end - because that's when you have the highest calorie burn and without adjustments it will get slower and slower as you lose weight.
Maybe I don't understand what you wrote? You said you think your metabolism was effected by the deficiency but then you went to maint. and lost a couple pounds easily? That seems contradictory to me?
I am trying to finish up the 6 week challenge so I won't be going to maintenance yet, but in 3 weeks I probably will be.
Today's weigh in:
Bodyweight: 168.6 pounds
Bodyfat %: 20.8%
Waist: 36.75" ....if I pulled the tape tight I could say 36.5, but I don't see a point in doing that...always try to have it just barely loose.
0.8 pounds in another day. I am relaxing on the cardio today. My feet are hurting from the impact of the running on the treadmill, so I will probably stick to the bike for a day or two. I may do a bike ride after my weight session tonight, but I may just take it off from cardio today. Tomorrow I will add the cardio back in.
justhere4comm
Banned
Instead of cardio, I put two supersets into play today and it kicked my butt. I was actually sweating more than usual but didn't notice until my last rep and grabbed my jacket to head out the door... In fact, I had this very thought. "Am I bleeding from my forehead?"... ha ... "Nope, that's sweat man!" Your sweat glands are bleeding.
Awesome.
I didn't weigh myself today, and will probably only be weighing once or twice per week. It's an old psychological trick I used to use when wrestling and cutting weight. I would psych myself into thinking I'm not losing it fast enough, and then hit cardio a second or third time during the day or at night. It messes with your mind.
It may take a while to catch up with me to have an effect, so I'm starting now. Conversely, weighing in too often gives you either a sense of "I can maintain this", or "I'm not doing anything, what's wrong?" stresses. Just do your best, follow the plan, it will work out.
habajaba
"Personally, I only see my metabolism get slower if I am not changing anything and let progress plateau. Cheat meals throw my body off and reset it from my experience. They even seem to flow quickly through my body most times, if you know what I mean. So it might be that your cheat meals are what's helping you..."
The zig zag!
It's like dodging fat bullets. My wife is great at making me zig, when I wanted to zag! Doh.
Cheat meals give a great boost psychologically, and physiologically. Your change has left an impression on me as well. I over use the word inspiring maybe, but too bad. You are.
HIT4ME
"Today's weigh in:
Bodyweight: 168.6 pounds
Bodyfat %: 20.8%
Waist: 36.75" ....if I pulled the tape tight I could say 36.5, but I don't see a point in doing that...always try to have it just barely loose.
0.8 pounds in another day. I am relaxing on the cardio today. My feet are hurting from the impact of the running on the treadmill, so I will probably stick to the bike for a day or two. I may do a bike ride after my weight session tonight, but I may just take it off from cardio today. Tomorrow I will add the cardio back in."
I love how honest you are. Whenever I read what you pen, I feel I have learned something and am better for it. Your progress has me in awe.
Awesome.
I didn't weigh myself today, and will probably only be weighing once or twice per week. It's an old psychological trick I used to use when wrestling and cutting weight. I would psych myself into thinking I'm not losing it fast enough, and then hit cardio a second or third time during the day or at night. It messes with your mind.
It may take a while to catch up with me to have an effect, so I'm starting now. Conversely, weighing in too often gives you either a sense of "I can maintain this", or "I'm not doing anything, what's wrong?" stresses. Just do your best, follow the plan, it will work out.
habajaba
"Personally, I only see my metabolism get slower if I am not changing anything and let progress plateau. Cheat meals throw my body off and reset it from my experience. They even seem to flow quickly through my body most times, if you know what I mean. So it might be that your cheat meals are what's helping you..."
The zig zag!
It's like dodging fat bullets. My wife is great at making me zig, when I wanted to zag! Doh.Cheat meals give a great boost psychologically, and physiologically. Your change has left an impression on me as well. I over use the word inspiring maybe, but too bad. You are.
HIT4ME
"Today's weigh in:
Bodyweight: 168.6 pounds
Bodyfat %: 20.8%
Waist: 36.75" ....if I pulled the tape tight I could say 36.5, but I don't see a point in doing that...always try to have it just barely loose.
0.8 pounds in another day. I am relaxing on the cardio today. My feet are hurting from the impact of the running on the treadmill, so I will probably stick to the bike for a day or two. I may do a bike ride after my weight session tonight, but I may just take it off from cardio today. Tomorrow I will add the cardio back in."
I love how honest you are. Whenever I read what you pen, I feel I have learned something and am better for it. Your progress has me in awe.
hairygrandpa
Legend
HIT4ME
Well-known member
Instead of cardio, I put two supersets into play today and it kicked my butt. I was actually sweating more than usual but didn't notice until my last rep and grabbed my jacket to head out the door... In fact, I had this very thought. "Am I bleeding from my forehead?"... ha ... "Nope, that's sweat man!" Your sweat glands are bleeding.
Awesome.
I didn't weigh myself today, and will probably only be weighing once or twice per week. It's an old psychological trick I used to use when wrestling and cutting weight. I would psych myself into thinking I'm not losing it fast enough, and then hit cardio a second or third time during the day or at night. It messes with your mind.
It may take a while to catch up with me to have an effect, so I'm starting now. Conversely, weighing in too often gives you either a sense of "I can maintain this", or "I'm not doing anything, what's wrong?" stresses. Just do your best, follow the plan, it will work out.
habajaba
"Personally, I only see my metabolism get slower if I am not changing anything and let progress plateau. Cheat meals throw my body off and reset it from my experience. They even seem to flow quickly through my body most times, if you know what I mean. So it might be that your cheat meals are what's helping you..."
The zig zag!
Cheat meals give a great boost psychologically, and physiologically. Your change has left an impression on me as well. I over use the word inspiring maybe, but too bad. You are.
HIT4ME
"Today's weigh in:
Bodyweight: 168.6 pounds
Bodyfat %: 20.8%
Waist: 36.75" ....if I pulled the tape tight I could say 36.5, but I don't see a point in doing that...always try to have it just barely loose.
0.8 pounds in another day. I am relaxing on the cardio today. My feet are hurting from the impact of the running on the treadmill, so I will probably stick to the bike for a day or two. I may do a bike ride after my weight session tonight, but I may just take it off from cardio today. Tomorrow I will add the cardio back in."
I love how honest you are. Whenever I read what you pen, I feel I have learned something and am better for it. Your progress has me in awe.
What I am learning is that dieting is REALLY ALL ABOUT BEING HONEST WITH YOURSELF. I've made so many excuses and still do. But you get better at it.
Thank you sir! That's 2 weeks too, which shocked me. I guess when you get to a certain point, the visual difference is just bigger too. I mean, when I was 290+ and lost 20 pounds...you couldn't even tell.
Thank you sir! Good to have you back. You are a driving factor in this, you pushed me to do this challenge. I wish you hadn't backed out....wish I could motivate you like you did me.
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mechka_grizli
Well-known member
D@mn man, you look like a new man. Good ****
CJNator
Well-known member
I meant after the maintenance week, I dropped into a deficiency after, I think 2.5lbs within the two weeks after.
HIT4ME
Well-known member
Thank you sir!
Gotcha. Well, maybe I will do that at the end of the 6 week challenge...I've taken a few breaks in this log.
I forgot to update this morning's weigh in:
Bodyweight:. 169.9 pounds
Aria Bodyfat %: 19.1%
Waist: 36"
Funny how 169.9 seems like a setback now haha. I had a little breakdown yesterday and was getting too angry at stupid stuff...obviously low blood sugar. So I had a couple handfuls of some nuts and a package of cheez it's crackers...I'm the end I probably ate around 1300-1400 calories. Plus no real exercise.
I did about half of my HST B workout, but had to quit because my energy was so low. This was before I had anything extra to eat:
Deadlifts:
1 x 8 x 225 warm up
1 x 3 x 405
1 x 2 x 405
Leg Presses:
1 x 3 x 660
Bent Over Rows:
1 x 4 x 190
Bench Presses:
1 x 8 x 95 warm up
1 x 2 x 210
And I quit there. Just no energy.
Today I woke up late and couldn't hit the bike. I did finish up early this afternoon though so I spent almost 2 hours on the bike and I am doing another hour now. Burned 900 cals the first round, going for another 600 now.
While I've been riding the bike I decided to listen to an audible book. The Power of Habits. Very interesting.
This book talks about how we have to make decisions and use a large amount of brain power when we come across a new situation...but after repeating the situation we learn and no longer need to decide, so we shut of parts of our brain that are no linger needed for the process and create a habit loop. Basically we are thinking less and less and just following a pattern, which makes it easier on our brain.
I feel this directly relates to dieting...when I started fasting, I realized quickly that I used to make really bad decisions, and when I decided to just stop eating those decisions suddenly came to conscious light. Basically, I had made poor decisions early in the process of eating, and then they became habit, so I wasn't making decisions anymore....just following auto pilot. It's pretty interesting...to me...probably boring to others.
HIT4ME
Well-known member
Three weeks ago maybe? My weekends are always more active than weekdays, but since starting the challenge I am trying to make sure I get 4000 calories/day at least 3 days a week according to my Fitbit. Weekends are the best opportunity for this. Keep in mind, most of this cardio is extremely low intensity...which is why it is so long. I'm listening to music , emailing, listening to books, responding to these threads, even having work related phone calls while on the bike. It isn't like I am killing myself every time.
BEAST73
Well-known member
Sounds Good..
habajaba
Well-known member
I can totally relate. My story is very similar and I was certainly on auto pilot with my 6+ Mt Dew/day habit and my expectation that every dinner included a dessert. Just like that bad habit, Power90 forced me to develop new habits in 90 days. For me, that was long enough to set things in motion and build healthy habits. Good stuff...
HIT4ME
Well-known member
That is one of the things he talks about actually...how focusing on changing one habit or cue can grow into changing so much more. Sounds like for you it was P90x, for me it was just weights on a regular basis. We all have to start somewhere.
bighulksmash
Legend
HIT4ME .... there isn't much I can say with words to express what I see your success and progress is by far reward Worthy. You've come a long way and I'm very proud of you when I went from fat to skinny fat cocoa butter is what help shrink the extra excess skin. It's nice to see you stick to it. So again great job my brother!!!!!
HIT4ME
Well-known member
Thank you, it means a lot. All you guys have supported me and really helped me stick to this though. Without all of you, I would have probably quit before this.
justhere4comm
Banned
Here for you brother!
HIT4ME
Well-known member
Thank you too!
Today's Weigh in:
Bodyweight: 170.3 pounds
Aria Bodyfat %: 19.2%
Waist: forgot to measure
Funny how weight creeps back up. It will come off again though. Spent 3 hours on the bike yesterday. Ate 800 calories.
Woke up at 6 and have spent an hour on the bike this morning. Got about 1 more hour to go. Then to work.
justhere4comm
Banned
Slow and steady wins the race.
My (((Internal mantra)))
My (((Internal mantra)))
HIT4ME
Well-known member
Well, you are making some serious progress, and no matter what it definitely seems slow at least. I've been busy with work so not enough time to post and my update is late, but yesterday was horrific. Haha.
I did 2 hours on the bike in the morning and then had my weight session at night. My weight routine went horrible. I had no energy. I was getting 2-3 reps with weights I expected to get 3-5 reps with. It just felt bad.
After my session, I felt pitiful and caved with a cheat meal. Probably had around 2000 calories for the day and burned over 3000, but the food weight still set me back.
Today's Weigh in:
Bodyweight: 172.8 pounds
Aria Body fat %: 19.4%
Waist: 36.75"
Given my exhaustion, I slept in today. Actually I slept from 9:30 last night until 7 this morning haha. But no morning bike ride for me.
Tonight I ran around 8 miles in about 100 minutes on the treadmill. I'm no Beast73, ,but I was happy because I spent the majority of the time at a 6 mph pace. ..which is good for me because I suck at running. Let's see if I can do another 9 pounds in 9 days now...too much???
HIT4ME
Well-known member
Up at 5 today. I figure if The Rock can get up at 3 to workout, I can do 5. Plus I have a busy day so if I want to get my cardio done....I better get moving.
Today's Weigh In:
Bodyweight: 171.4
Aria Body fat %: 18.6
Waist: 36.75"
I didn't feel it on the treadmill, but my legs are killing me now, haha. Going really easy on the bike and hoping to get 2 hours in at very very low intensity. The blood flow will hopefully loosen my legs up a bit.
Today's Weigh In:
Bodyweight: 171.4
Aria Body fat %: 18.6
Waist: 36.75"
I didn't feel it on the treadmill, but my legs are killing me now, haha. Going really easy on the bike and hoping to get 2 hours in at very very low intensity. The blood flow will hopefully loosen my legs up a bit.
hairygrandpa
Legend
Crazy mofo... You are getting up to do cardio when I go to bed.
Tank999
Well-known member
Very inspiring - you're like the energizer rabbit of AM!
ma70
Well-known member
I wake up at 4AM every day (or most days) to work out. Good for you!
HIT4ME
Well-known member
Lol, don't rub it in. I never knew losing this last 20 would be this hard. I can't believe it isn't just melting away. What is worse is that I am going to have to be careful about rebound and will need to be strict even after it is over for a while.
Thank you sir. You guys inspire me and I WANT this. I want to see my abs and be sub-normal bodyfat so that I can say I made it, and with all the support I want to get there even more. It is a fire that just grows.
Having said that, I don't advise anyone attempt my level of psychosis. I am definitely over training and I am definitely tired. I actually am starting to LIKE the cardio which I never thought I would say. And I can see how I've made excuses in the past so that I could avoid it. But dang I am tired. My goal is 4000 calories today, tomorrow and Sunday, 3000 the rest of the week. It isn't easy to burn that much. I went to do my second cardio session this afternoon figuring I could get it done early and rest, but even at a low setting I couldn't do it and quit after 5 minutes. I literally felt like hurling. My legs weren't struggling, but using my legs just felt like I was going to be sick. Haha. So I waited and now I'm on the bike again now, giving it another shot. Let's see if I can hit the 4000 today.. not easy is all I can say. Respect for anyone who has abs. I wasn't made for it.
I don't know how you do it. 5 AM kills me. Although, since I started doing all this cardio I really need far less sleep. It is like something in me is being corrected and I just feel better. Normally waking up at 5 is a struggle and I would be dragging all day. I just got up this morning and did it, and didn't think about it all day. What time do you normally go to bed? I am more of a night person...but I've becime accustomed to 10-12 as my bedtime.
HIT4ME
Well-known member
As I ride my bike now I am listening to the offspring - The Kids Aren't Alright. And it fits perfectly with the images in my head of justhere4comm, BEAST73, FireTitan, habajaba, and even hairygrandpa ...all working away in my head...making me think I have to keep up, gotta keep working.
ma70
Well-known member
I do it mostly because I'm highly motivated to maintain levels of strength/leanness which allow me to be better at regular life/basketball. I usually sleep at around 10PM, sometimes 11 if I'm stretching it and socializing. Honestly, you get used to it.
HIT4ME
Well-known member
it is funny you say that MA70 ....As I said I've been listening to a book about habits. We have so many habits that effect us in ways we don't even think about. It is pretty phenomenal. And combining this with Lyle MacDonald who talks about how people who tend to be good at dieting tend to be better at delaying gratification...and he points out this is a skill that improves most areas of life.
Having something that drives you is huge. As I get closer to my end goal I am realizing just how much of an impact seeing my family members who are degrading and almost helpless has had on me. I've become driven to be strong so that people can count on me rather than me having to rely on them. This is one reason I have so much respect for hairygrandpa and Kaprice ...they are taking control and making things better for everyone who cares about them, and being older (haha) they are doing it before it gets too late. I think what we do on this board has a certain level of selfishness on the surface, but deep down I think it can actually be an act of self sacrifice for others and a lot of people don't see that side ...not sure if what I am saying is even coming out right.
Having something that drives you is huge. As I get closer to my end goal I am realizing just how much of an impact seeing my family members who are degrading and almost helpless has had on me. I've become driven to be strong so that people can count on me rather than me having to rely on them. This is one reason I have so much respect for hairygrandpa and Kaprice ...they are taking control and making things better for everyone who cares about them, and being older (haha) they are doing it before it gets too late. I think what we do on this board has a certain level of selfishness on the surface, but deep down I think it can actually be an act of self sacrifice for others and a lot of people don't see that side ...not sure if what I am saying is even coming out right.