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Fatloss October 1 - December 31 Thread
- Thread starter phas3
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Hey, better late to the thread than never right? I've dropped 30 pounds in the last three months through diet modification alone. At 6'-2" tall, I'm right at 200 lbs now. I figure I'm going for another 20 lbs less before I'm done. Of course, that depends on whether the love handles and the gut are still there at that weight or not.
In any case, I feel great already, and am actually surprised at how easy it is to do this -- and correspondingly pissed at myself that I didn't take action sooner, of course. The biggest problem right now is that I need all new clothes, but don't want to do anything about it until I actually finish losing the weight...
In any case, I feel great already, and am actually surprised at how easy it is to do this -- and correspondingly pissed at myself that I didn't take action sooner, of course. The biggest problem right now is that I need all new clothes, but don't want to do anything about it until I actually finish losing the weight...
I've put on all my winter/holiday weight already!
Lunch today: small salad, orange, and my weakness: treats my wife made (but only two - they were small)
Lunch today: small salad, orange, and my weakness: treats my wife made (but only two - they were small)
I've lost roughly like 10 pounds in the last month...Could have lost more, but because I was sick for 2 weeks, busy with work and school as well, I didn't get to a gym. I'm going tomorrow though again...
Height: 6'4"
Weight: 336
Goal:290
Been working out for a month now with little change,mostly because of my eating habits, beer is delicious. I workout around 4-5x a week. mild cardio with weightlifting. Maybe I'll try that HIIT technique, but I just tweeked my knee from playing basketball.
Weight: 336
Goal:290
Been working out for a month now with little change,mostly because of my eating habits, beer is delicious. I workout around 4-5x a week. mild cardio with weightlifting. Maybe I'll try that HIIT technique, but I just tweeked my knee from playing basketball.
You're Welcome! I wish there was an Applebee's closer to where I live freeeee foood hehe
BTW my wrist is healing nicely, I was able to workout my back and bis today instead of just legs lol.
Next scale update is the 16th of Nov!
a little update 167lbs, these past two weeks with Turkey day and all, I haven't been following my keto diet but I still kept under my maintenance calories.
Anywho, less than 1 month left till january 1st. I don't think I'll make 155lbs. But I do think I can make 160.
187 From September to 160 January 1st?
I say that's one hell of a good job!
27lbs I won't fret. Not 155 but I'll probably get it by the end of january. Keep up the good work guys! When I reach my goal of 155lbs I'll post before and after pics. And then once more at 145 and my Bulk back to 160.
Anywho, less than 1 month left till january 1st. I don't think I'll make 155lbs. But I do think I can make 160.
187 From September to 160 January 1st?
I say that's one hell of a good job!
27lbs I won't fret. Not 155 but I'll probably get it by the end of january. Keep up the good work guys! When I reach my goal of 155lbs I'll post before and after pics. And then once more at 145 and my Bulk back to 160.
I know I'm a little late for the competition, but I need some advice...
Height: 5ft7in
Weight: 150lbs
Age: 21
Goal: 135
I've basically never exercised regularly in my life. I have been running recently, but it only comes out to once a week. Usually 3 miles in 30 minutes is my goal (I have been getting a little quicker with my last time being 3 miles in 27 minutes). However, after running, I just want to sleep all day because I am worn out sometimes.
I'm a college student and I eat a lot of junk food (chips, cookies, anything with chocolate).
Any advice for meeting my goal? I don't know how often I should run, or what else I should do. As for my diet, I know I have to cut back, but what should I eat?
Height: 5ft7in
Weight: 150lbs
Age: 21
Goal: 135
I've basically never exercised regularly in my life. I have been running recently, but it only comes out to once a week. Usually 3 miles in 30 minutes is my goal (I have been getting a little quicker with my last time being 3 miles in 27 minutes). However, after running, I just want to sleep all day because I am worn out sometimes.
I'm a college student and I eat a lot of junk food (chips, cookies, anything with chocolate).
Any advice for meeting my goal? I don't know how often I should run, or what else I should do. As for my diet, I know I have to cut back, but what should I eat?
Running should actually give you energy, not wear you out. What is bringing you down is your diet. I'm a bit of a stoner so I can empathize with you. You just have to learn to love good food. If you don't know what is healthy for you, just go for the less processing the better. Try cooking for yourself from scratch.
Have you ever tried working with a kettlebell? It is the only weightlifting I do and I swear by it. It is also one of the best calorie burners, burning about 1200 calories/hr. But you should definitely get some instruction from a certified kettlebell trainer if you do.
I'm getting in on this now too. Better late than never. I've been trying to lose my love handles for quite a while now but I have a gluttonous diet. I eat as much healthy food for one person but I think also eat enough bad food for one person. So even though I work out a lot, I maintain.
Height: 5'5"
Current weight: 165-170 lbs
Target: 150-155
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I never get fast food. I always cook myself. I'm in college, so its a lot of chicken breasts, ground beef (for tacos, pasta sauce), and sandwiches. I just end up with a lot of junk food too. I love good food, but I also love junk food. So, it doesn't hlep.
Do you have access to the gym? I really hate running, but I do HIIT. 15-20 mins 2-3x a week. I also workout and do a 4 day split, that works out each body part twice per week.
For you, I'd recommend to try workout 3x per week. Do mostly compound movements doing the big five lifts. Bench Press, Military Press, Squat, Deadlift, Barbell Rows.
If you can't access a gym then I'd do pull ups and push-ups until you can get access to a gym.
The best way to cut down your run time, is to really just run. Running 3x a week can get you there in no time.
As for diet, you mentioned chicken breast, ground beef, pasta, add some fish and red meat and get a pack of leafy green vegetables, some brown rice and potatoes.
If you want to really start losing weight you have to get your diet in check. Diet is the most important part in losing weight. You gotta have a calorie deficit and if you want to eat some good food like fatty food designate a day in the week where you can have a cheat meal.
I would avoid pasta (unless it's whole grain). Normal pasta (i.e. white pasta) is almost nothing else but carbos and it actually has a lot calories (around 350 in 100g). Same thing with rice and potatoes, a lot "empty" calories.
I don't mean you have to drop them completely but instead of taking 200g of pasta in one meal, take e.g. 50-70g and then take salad instead. Or if you want a lot proteins, take cottage cheese. ~65 calories and 15g of protein in 100g, that's amazing! I eat about 500g of that thing each day. And what I do is exactly what I said above, I use it as a substitute for pasta/potatoes/rice. Works brilliantly and the taste isn't bad IMO. Eat it for few days and you can't eat anything without it. The grams fill you up, not the nutrients, thus cottage cheese is great IMO. Almost no calories and the calories that it has are not empty since they are proteins.
no doubt a lot of carbs is bad for, I eat everything whole grain, so I forgot to mention it. But I don't even take carbs right now on my diet. Which is a Keto Diet with a refeed every weekend.
Anywho like hellhammer stated don't stuff yourself silly with carbs. A normal diet is a 40 40 20 diet.
40% Protein
40% Carbs
20% Fat
you can take in more protein and less carbs.
on a keto diet, its like 60% Fat 35% Protein 5% carbs. I miss my rice man! thats like 25g of carbs....boy when I cheat though..its all you can eat korean bbq restaurant in downtown LA lol
I don't want to go on some diet like the carb diet and stuff. But, I do want to restrict my food intake and exercise more regularly. Do you guys think its possible to drop 15 ponds in 2 months (Jan 31)?
I have access to a treadmill and some multi-workout machine. It has a leg press, and some arm things.
As for food, I don't want to have to spend much more money because I will be going away for winter break in 1.5 weeks. So, I want what I have to last. As for junk food, I really don't have much left. I have some whole grain Goldfish crackers, Animal crackers, and some doritos.
I need a work out plan. I was thinking 3 days per week I will run for 30min (about 3 mile). But, I also want to tone up a little bit. I'm not looking for huge muscles, just some tone. What else could I do?
You're not running for long enough or fast enough or on a steep enough incline then
I usually "warm-up" with a 5.5 km run at 12.5 km/h on a 1% incline. Let me tell you that sure sucks out a bit of energy and gets that heart rate up there.
Find better recipes of junk food that are healthier. Makes your cookies yourself with whole grain oats. Use dark chocolates more than milk chocolates. Cook your own "chips" using fresh potaties, dried in the oven over big grain salt and then browned in extra virgin oil.
Calculate portions that are sane to meet a calorie deficiency every day in order to lose weight. It's ok to have a cookie or two as a desert if you're still hungry. What's not OK is to eat a whole box. This is the main problem people have. They just jump in there and eat until they are "full" which usually means over-eating.
There's nothing wrong with a little sugar and fat, the keyword being little. At the grocery store, I now purchase only boxes with individual portions pre-wrapped, so it's easier to take 1 portion out of the box and store the box back in the cup board and go eat elsewhere. There's less chance of just pigging out that way.
There's no secret or magic to losing weight. Calories in have to be inferior to Calories out. The biggest part of your calorie burning in a day is simply done by existing (your base metabolism). Exercising helps, but not as much as people think. A good run is going to burn what ? 500 calories ? Just sitting there and existing burns 1750 in day.
You should aim at no more than 2 lbs per week. That's a deficit of 7000 calories for a week, which is already a lot, 1000 per day. That results in 16 lbs in 8 weeks, so would meet your goal.
I've already met my own goal in May of this year, which was a 100 lbs weight loss. The "After" picture is 6 months old already, today I've dropped another 10 lbs and gained a lot more muscle definition (5 days of gym per week along with a healthy diet makes it hard to keep the lbs on when not following any kind of weight training diet) :
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Don't think it as a low-carb diet. It's likely that you aren't even getting the normal intake now (40/40/20) because junk food has nearly no proteins at all but lots of fats.
The good thing about foods that have lots of protein is that they usually have very little fat or carbs. That means they don't have much calories but still fill you up (again, the actual grams fill you up, not the calories). Carbs you can get very easily as things like pasta have ~65g of carbs per 100g. For example, if you have a meal with 100g of pasta, you need over 300g of chicken to match the protein intake with carb intake. Most people don't get as much proteins as they need. Sure you can keep eating carbs but the truth is, they have lots of "empty" calories.
Also, when you start to shrink your meal sizes, you can't go from 300g to 100g immediately. You have to do it step by step. Actually, I wouldn't worry about the meal size too much as long as the calorie intake is lower. That's why I recommend eating lots of salads (tuna and chicken are my favorites). As they have very little calories, you can still eat well and not be in hunger.
IMO the worst thing to do when losing weight is to think that you have to be in hunger all the time. That makes you eat snacks which often have lots of calories but don't actually fill you up, just make you even hungrier.
Take a look at cottage cheese. It's great addition to normal meals (you can take less "normal" food and take some cottage cheese instead). It doesn't cost much (about 1€ for 200g here) and IMO goes well with nearly all meals. High protein but no carbs or fats. Since it has like 80 calories per 100g, you can eat it without worrying about the calories.
Again, I'm not saying that you should get rid of carbs totally. What I'm saying is, try to eat less carbs and maybe replace it with proteins. In the end, like Knight said, all that matters is the calories. It doesn't matter do you get your calories from doughnuts or from salad (nutrient wise it does but when just looking at the calories).
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I've lost 22 pounds since I started in late September. I do not drive anywhere so I am a year round cyclist. I was previously at 220 pounds trying to get down to around 160 to 180.
During that time I just cut out all junk food and snacking, soda, unhealthy foods, etc. I already have quite a bit of muscle in the lower half of my body so my metabolism is fairly good, so stopping excessive eating was enough to do it at first.
I now use multi-vitamins and Whey Protein after workouts and I take several different kinds of pre-workout regimens as well. I have so far noticed the muscle definition in my legs is improving and cycling is getting much easier for me, allowing me to cycle even more.
This is me in June of this year;
This is me as of last week;
During that time I just cut out all junk food and snacking, soda, unhealthy foods, etc. I already have quite a bit of muscle in the lower half of my body so my metabolism is fairly good, so stopping excessive eating was enough to do it at first.
I now use multi-vitamins and Whey Protein after workouts and I take several different kinds of pre-workout regimens as well. I have so far noticed the muscle definition in my legs is improving and cycling is getting much easier for me, allowing me to cycle even more.
This is me in June of this year;
This is me as of last week;
its Road to Seoul, down western ave right after pico blvd on the right side if you're coming off the 10 fwy