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Alphamine - The *Fat Incineration* LOG - Unsponsored
Hey Everyone, I'm going to be logging my usage of Alphamine combined with my diet and exercise protocol for the next several months.
I hope it's an interesting log considering my body composition.
5' 11
252 lbs
Estimated BMR = 2200 kcal
Estimated LBM = 175 lbs
First of All: My goals are as follows:
1) Get out of obese territory (where I am now - 250's) and into overweight territory (around 215 lbs).
May - Beg. of July
2) Go from overweight to lean (175) while putting on a respectable amount of muscle
July - October
3) Reassess my body composition once I am below the 190's and implement an effective lean gains style plan. Focusing more on muscle growth than pure fat loss.
Once I complete phase 1 of fat loss, my main goal will be to continue to lose fat, while putting on muscle so as not to end up looking emaciated and like a skinny fat type guy.
Time Frame -
Phase I
I expect it will take me about 2 1/2 months to complete phase 1.
5/4 - 7/15
250 - 215 = 35 lbs. | 35 lbs x 3500 cal = 122,500 calories | 122, 500 / 72 days = 1700 calorie deficit per day
Phase II
July 15 - October 30 - 108 Days
Fat loss will continually slow down as the months go on.
|215 - 175 = 40 lbs| |40 x 3500 = 140,000| |140,000/108 = 1300 Calorie Deficit Per Day|
Fat loss will still be the primary goal here, but as I am getting closer to lbm (below 200) , muscle will become more important.
How I'm Going To Get There...
Based on Lyle's Writings - A person my size, should be able to sustain a daily dietary deficit of around 2200 kcal (70lbs fat mass x 31kcal)
I realize this number changes based on fat loss, which is why I am discounting in my calculations a progressive decrease of fat loss per month. I have also seen Lyle address this number in his forum, where someone was wanting to go into a deeper deficit, and he essentially said it is possible as long as you have a high enough protein intake combined with resistance training.
Either way, my problems will not come from having difficulty going beyond this max dietary deficit, but will come from my ability to stay consistent with my diet and daily workouts. I just thought it might be interesting to take into account.
Even as I reach 200 lbs, according to the 31 rule, I should still be able to sustain around an 800 kcal dietary deficit without eating into lean mass.
I realize that alphamine is not a magic bullet, but based on my experiences with using it for about 2 weeks, it really does help kill my appetite. Dietary Deficit + Exercise + Alphamine = Fat Loss
My Primary Method of Fat Loss
Dietary Calorie Deficit + Cardio Exercise
Cardio of Choice = Elliptical
To meet the goal of Phase 1, 1700 total deficit, I will:
Take in average of 1500 Calories Per Day. (2200 BMR - 1500 = 700 dietary deficit)
Exercise around 1 hour per day doing cardio. At my weight and my average HR for such an activity, I can burn around 1k calories/hour on the elliptical.
For A Total of 700 + 1000 = 1700
Now, I realize this is ideal, but that is the goal.
Dietary Methods -Beyond just a daily calorie deficit that looks similar day to day, I will try to implement a form of ADF twice a week. This means 24 hours without food, with around a 500 calorie meal(primarily protein) at the end of the 24 hour mark. For example, stop eating on monday at 9 pm, fast till tuesday at 9pm - eat a small meal at 9:30, go to sleep.
Also, with this form of dieting, with 2 extremely low cal days, it will allow me to have several days that go a little beyond maintenance to keep things interesting. Mind you, I will not credit myself a pigout day just because I did a fast, but I think switching things up is better overall.
Either way, for Phase 1 , I will need an average weekly total deficit of about 12,000 Calories. Ultimately, the way I get there isn't too important(concerning the somewhat zig zag, vs steady obvious cr), just as long as I reach that deficit each week.
Resistance Training -I am not overly concerned about this in phase 1, however I am going to be doing 1 day each week of machine type circuit training as well as a dumbell home workout I found.
So, it will look like M, W, F, S.
I will never do a fast day on a day I will be doing resistance training. However, I will be doing liss cardio(trying to stay at 140 hr vs usual 170 hr) on the fast day at around the 18 hour mark.
Supplementation
Alphamine
MultiVitamin
Green sup -
Past Experience With Alphaminee
I first got alphamine when it initially came out and had some small success with it. I found that the appetite suppression was great, and that it also increased my HR by about 10 bmp. I lost about 10 pounds(prob half water weight) in 2 weeks, however quit for some reason and am now back where I started from. I didn't really know what I was doing back then.
I have been implementing most everything I mentioned above for the past 10 days or so and have logged it in a chart if you are interested. This was mostly just reintroducing my body to what it was like to actually lose weight, but now I am focused on going all in. I will be updating that document daily if you are interested.
Pics - I will try and upload pics every 2 weeks to visualize any changes.
Dirty dorm room...
(April 30th, 2013 Pics)
I have posted this log not only to describe alphamine and its effects as well as other supplements, but to also help keep myself accountable. I hope you find some benefit from coming along. I have already lost about 6 pounds (258-252) in the last 15 days or so, but I didn't really go 100%, just getting used to the deficit.
Here is the link to my spreadsheet where I am tracking all my calorie intake and exercise calories.
I am not able to post links...so just delete the space between the com
docs.google.co m/spreadsheet/ccc?key=0ApbFugWVHlzZdGNwTkFfd2tyRldNVmdPb1MxYndJT0E&usp=sharing
Thanks,
-David
Hey Everyone, I'm going to be logging my usage of Alphamine combined with my diet and exercise protocol for the next several months.
I hope it's an interesting log considering my body composition.
5' 11
252 lbs
Estimated BMR = 2200 kcal
Estimated LBM = 175 lbs
First of All: My goals are as follows:
1) Get out of obese territory (where I am now - 250's) and into overweight territory (around 215 lbs).
May - Beg. of July
2) Go from overweight to lean (175) while putting on a respectable amount of muscle
July - October
3) Reassess my body composition once I am below the 190's and implement an effective lean gains style plan. Focusing more on muscle growth than pure fat loss.
Once I complete phase 1 of fat loss, my main goal will be to continue to lose fat, while putting on muscle so as not to end up looking emaciated and like a skinny fat type guy.
Time Frame -
Phase I
I expect it will take me about 2 1/2 months to complete phase 1.
5/4 - 7/15
250 - 215 = 35 lbs. | 35 lbs x 3500 cal = 122,500 calories | 122, 500 / 72 days = 1700 calorie deficit per day
Phase II
July 15 - October 30 - 108 Days
Fat loss will continually slow down as the months go on.
|215 - 175 = 40 lbs| |40 x 3500 = 140,000| |140,000/108 = 1300 Calorie Deficit Per Day|
Fat loss will still be the primary goal here, but as I am getting closer to lbm (below 200) , muscle will become more important.
How I'm Going To Get There...
Based on Lyle's Writings - A person my size, should be able to sustain a daily dietary deficit of around 2200 kcal (70lbs fat mass x 31kcal)
I realize this number changes based on fat loss, which is why I am discounting in my calculations a progressive decrease of fat loss per month. I have also seen Lyle address this number in his forum, where someone was wanting to go into a deeper deficit, and he essentially said it is possible as long as you have a high enough protein intake combined with resistance training.
Either way, my problems will not come from having difficulty going beyond this max dietary deficit, but will come from my ability to stay consistent with my diet and daily workouts. I just thought it might be interesting to take into account.
Even as I reach 200 lbs, according to the 31 rule, I should still be able to sustain around an 800 kcal dietary deficit without eating into lean mass.
I realize that alphamine is not a magic bullet, but based on my experiences with using it for about 2 weeks, it really does help kill my appetite. Dietary Deficit + Exercise + Alphamine = Fat Loss
My Primary Method of Fat Loss
Dietary Calorie Deficit + Cardio Exercise
Cardio of Choice = Elliptical
To meet the goal of Phase 1, 1700 total deficit, I will:
Take in average of 1500 Calories Per Day. (2200 BMR - 1500 = 700 dietary deficit)
Exercise around 1 hour per day doing cardio. At my weight and my average HR for such an activity, I can burn around 1k calories/hour on the elliptical.
For A Total of 700 + 1000 = 1700
Now, I realize this is ideal, but that is the goal.
Dietary Methods -Beyond just a daily calorie deficit that looks similar day to day, I will try to implement a form of ADF twice a week. This means 24 hours without food, with around a 500 calorie meal(primarily protein) at the end of the 24 hour mark. For example, stop eating on monday at 9 pm, fast till tuesday at 9pm - eat a small meal at 9:30, go to sleep.
Also, with this form of dieting, with 2 extremely low cal days, it will allow me to have several days that go a little beyond maintenance to keep things interesting. Mind you, I will not credit myself a pigout day just because I did a fast, but I think switching things up is better overall.
Either way, for Phase 1 , I will need an average weekly total deficit of about 12,000 Calories. Ultimately, the way I get there isn't too important(concerning the somewhat zig zag, vs steady obvious cr), just as long as I reach that deficit each week.
Resistance Training -I am not overly concerned about this in phase 1, however I am going to be doing 1 day each week of machine type circuit training as well as a dumbell home workout I found.
So, it will look like M, W, F, S.
I will never do a fast day on a day I will be doing resistance training. However, I will be doing liss cardio(trying to stay at 140 hr vs usual 170 hr) on the fast day at around the 18 hour mark.
Supplementation
Alphamine
MultiVitamin
Green sup -
Past Experience With Alphaminee
I first got alphamine when it initially came out and had some small success with it. I found that the appetite suppression was great, and that it also increased my HR by about 10 bmp. I lost about 10 pounds(prob half water weight) in 2 weeks, however quit for some reason and am now back where I started from. I didn't really know what I was doing back then.
I have been implementing most everything I mentioned above for the past 10 days or so and have logged it in a chart if you are interested. This was mostly just reintroducing my body to what it was like to actually lose weight, but now I am focused on going all in. I will be updating that document daily if you are interested.
Pics - I will try and upload pics every 2 weeks to visualize any changes.
(April 30th, 2013 Pics)
I have posted this log not only to describe alphamine and its effects as well as other supplements, but to also help keep myself accountable. I hope you find some benefit from coming along. I have already lost about 6 pounds (258-252) in the last 15 days or so, but I didn't really go 100%, just getting used to the deficit.
Here is the link to my spreadsheet where I am tracking all my calorie intake and exercise calories.
I am not able to post links...so just delete the space between the com
docs.google.co m/spreadsheet/ccc?key=0ApbFugWVHlzZdGNwTkFfd2tyRldNVmdPb1MxYndJT0E&usp=sharing
Thanks,
-David
Last edited: