I don't think it makes sense but my friend says otherwise.
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Friday, March 11, 2016
Does it make sense to cut but still drink protein?
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Any tips on buying a dress suit while in the bulking phase?
I'm buying a nice suit blazer with a chest size that is 1" larger than would currently be a perfect fit. I plan to grow into this suit, but am wondering whether it will be too big after I cut. I know strength declines during a cut but does size as well? In other words, should I expect my chest size to decrease a bit after a cut, or will my chest size remain the same (assuming I cut effectively). Anybody have experiences with buying a suit?
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M/32 (6ft 5in: 370+lbs>208lbs>220lbs) Lost weight eating Fast Food and Pizza. (IIFYM) For those of you who think it can't be done, allow me to be your motivation!
Introduction:
I've been a long time lurker here on reddit, casually browsing the front page and various sections just for laughs and information, but I've never really had anything I felt strongly enough about to post. But my weight loss journey is something I feel very proud of, and now that I've found this reddit section, I though I would use my story to try and motivate others that feel lost.
Story:
I've always been a bit of a big guy. As posted in my title above, I'm a tall guy at 6ft 5in, and when I graduated high school I was a happy and hefty 265lbs. After high school though, thats when my weight began to skyrocket. Most of my free time was spent going out to dinner with my then girlfriend, and playing video games at home, or at a friends house. Short of that, I really had no social life and this lasted for about 8 years. I remember sometime during this time, my girlfriend and I went to Knotts Berry Farm, and trying to ride the Jaguar, when I found out I would not be able to ride the rollercoaster as the safety bar would not fit over my body... But I contributed that to my height..... But then, in late 2011, one day a relative of mine, a little younger than me, got news that she tested positive for Diabetes. This was a wake up call for me, as we both were overweight, but I knew I was heavier than she was... so if she has diabetes, then that means I was a candidate for sure. So I knew something had to change. The first thing I needed to do was find out exactly where I was, weight wise. In my mind, I felt I hadn't looked any different than high school, but the scale soon brought me to reality. First scale I tried was just my family scale (good for up to 320lbs), which to my surprise read "ERR" once I stepped on it..... Ok... thats sucks... luckily I knew of a buddy that owned a scale that went up to 365lbs. So I tried his scale.... and "ERR" again... Ok so I'm heavier than 365lbs! Something has got to change, and my journey began there.
Diet:
This is where I first struggled. Like most that decide to diet, first thing I did was go on the strictest diet I could think of. Tossed all the food out I had in my pantry, and went to the grocery store and stocked up on oatmeal, chicken breast, veggies, salad, salmon, lean beef etc.... And then stopped and picked up a Large pizza on the way home.... after all, I'm gonna start my diet tomorrow.... Of course, tomorrow never came, because I would start off my day ok, eating oatmeal for breakfast, canned tuna (w/ mustard) for lunch, and then by dinner I was craving my old habits, so I would give in to a fast food dinner such as 2 double cheese burgers at MC Donalds large fry, and large Dr Pepper.
So this diet thing wasn't going to work for me, I realized I couldn't just give up comfort food like this. After all, food is considered social in my family, my girl likes to go out to eat, and quite frankly I love food myself. So my goal was to figure out a way that I could eat the food I loved, and still lose weight...
I signed up with Bodybuilding.com to do some research on weight loss. And I came across something called If It Fits Your Macros (IIFYM) and Calorie counting, which seemed to be my dream come true. Was it true that I could eat whatever I wanted, whenever I wanted, and as long as I stayed in a caloric deficit, I would lose weight?!?!? After reading several forums, most people believed that you still had to eat "clean, healthy foods" to lose weight, but I didn't see how your body would know the difference between a good calorie and a bad calorie (when it comes to losing weight, Nutrition wise is another story). So I decided to try IIFYM and calorie counting, and enjoy myself... in moderation.
STAGE 1:
I downloaded MyfitnessPal to keep track of my daily calories, and began keeping track of things I ate throughout the day. When I first began using the app, my goal was to eat 2000 calories or less per day to drop some lbs. Food type didn't matter, just whatever I craved, just under 2000 calories.
SAMPLE DAILY MEALS
SAMPLE 1: Breakfast: One A Day Multivitamin - 15 calories 6 egg white omelette - 90 Calories 4 slices Center Cut Bacon - 100 calories 1 slice Fat Free Cheese - 25 calories
Lunch: ON Whey Protein Shake - 120 calories Sugar Free Metamucil - 15 calories
Dinner: 2 McDonalds Mc Double - 390 calories each (780) 1 McChicken no mayo add mustard - 300 calories (OR) 2 In & Out Double Double (ketchup and Mustard instead of Spread) (550 calories each) Snack 1 Bag flaming hot Cheetos - 480 calories
Daily Total: 1925 Calories
SAMPLE 2: Breakfast: 2 Servings Cereal (cinnamon toast crunch) w/ 1 serving non-fat milk - 300 calories
Lunch: ON Whey Protein Shake - 120 calories Sugar Free Metamucil - 15 calories
Snack: 1 Bag of skittles - 230 calories
Dinner: 1 whole Digorno Pizzeria Pizza (Primo pepperoni) - 1360 calories
Daily Total: 2025 calories
You get the idea... And my weekend were cheat weekends, where I wouldn't monitor my calories, and just eat whatever I want, whenever. This still allowed me to go out with friends, with my girlfriend, and didn't hamper my social life too much.
Workout: During this time, Only workouts I did was cardio in my apartment gym 3 days a week, for 45 mins at a time. Nothing too big at all.
Progress: This lasted for about 3 months, and during that time, I would go over my friends house every once in a while and weight myself. Finally seeing a number on that scale was my first victory, even though it was 354lbs... but over time, that 354 became 330's and eventually 320lbs. At this time, I decided I wanted to incorporate some weight training with my cardio, to try and combat the potential loose skin I was now afraid of.
STAGE 2:
Workout: I looked online for a good beginners routine that I would be able to do with dumbbells only, as this was all I had available to me in my apartment gym (set that went from 10-40lbs), and I was still too ashamed of my body to try and workout at a LA Fitness. I found a routine very similar to this one here http://ift.tt/1qDVeaZ and just did it every Monday Wednesday and Friday, with 45 mins of cardio every Tuesday and Thursday.
Mon,Weds, Friday: Squat - 2-4 Sets - 8-12 reps - 5-10 kg Stiff Leg Deadlift - 2-4 Sets - 8-12 reps - 5-10 kg Lying Press - 2-4 Sets - 8-12 reps - 3-6 kg Lying Flys - 2-4 Sets - 8-12 reps - 3-5 kg Overhead Press - 2-4 Sets - 8-12 reps - 3-5 kg Lateral Raise - 2-4 Sets - 8-12 reps - 3-5 kg Bent-over Rows - 2-4 Sets - 8-12 reps - 4-6 kg Biceps Curls 1-3 Sets - 8-12 reps - 4-5 kg Lying Triceps Extensions - 1-3 Sets - 8-12 reps - 3-5 kg Abdominals Crunches - 2-4 Sets - 8-12 reps - 2-5 kg
Tuesday, Thursday: 45 mins Cardio (treadmill, or elliptical)
Weekend: Rest
Diet & Progress: My diet didn't change at all from what I was doing before as I felt my calorie deficit was enough, and after another few months, I was able to drop down to about 285lbs.
STAGE 3:
Exercise: At this point, I was beginning to bore from working out in the apartment guy all the time, and was looking to try something new, so I decided to sign up at LA Fitness where I would have access to more equipment. With this new gym, came a new routine, and this is the routine that I've been using since (with minor modifications every few weeks)
5 Day Split:
Monday - Chest (4 sets-12 reps)
Incline bench Flat Bench Decline Bench Chest Fly Machine Cable Crossovers Dips Abs 30 mins Cardio Machine
Tuesday: Back (4sets-12reps)
Pullups/Assisted Pullups Lat Pulldown High Rows Seated cable rows Dumbbell rows Hyper extensions 30 mins Cardio Machine
Wednesdays - Shoulders (4 sets 12 reps)
Shoulder Press Lateral raise machine Rear delt flys Dumbell Front Raises/lateral raise Supersets Shrugs Upright Rows Abs 30 mins Cardio Machine
Thursday - Legs (4 sets 12 reps)
Deadlifts Leg Press Hack Squats/Squats Leg Curls Leg Extensions Calf raises 30 mins Cardio Machine
Friday - Arms (4 sets 12 reps)
Barbell curls / skull crushers superset Hammer curls / dumbbell tricep kickbacks superset Supine curls / rope pulldowns superset Cable Curls / cable tricep extensions superset 7-7-7's / tricep dips superset Abs 30 mins Cardio Machine
Saturday, Sunday - REST
Diet: Now this changed actually a few times... At first I kept the same IIFYM diet I had been doing until I hit 265lbs, but then I hit a plateau for a month. During my frustration, I found r/keto and I gave that a shot. Doing keto for only a month and a half bust my plateau, and allowed me to drop down to 245lbs. After I got off keto, I went back to my IIFYM diet, with a new calorie intake goal of 1700 calories per day, and continued to lose weight were I would eventually setting at around 225lbs. It was here I hit another plateau where I would add in a second LISS cardio session per day. This allowed me to drop my lowest point of 208lbs.
Where I am Currently:
The entire weightloss progress took about 2 years, and I have been able to keep the weight off since then (From 2014-now) making little strides here and there. After spending the last summer walking around with visible abs, and enjoying every minute of it, I knew I never wanted to lose that... But I also felt small. Most of my friends and family said I was too skinny, so I knew a winter bulk would be in order. Starting in September, I went on a dirty bulk, where I monitored nothing that I ate, got on creatine, and dropped cardio complete. My only focus was making sure I went to the gym every weekday. And by January 30th, I got back up to around 235lbs. Mid February, I began cutting to judge my progress, and currently sit at 220lbs as seen in my current photo (Photos Below).
Current Workout:
5 DAY SPLIT (Still the same routine above)
Current Diet:
IIFYM, 1500 calories a Day, Cheat Weekends Big 3 Lifts: Bench - 335 Squats - 355 Deadlift -455
Progress Photos Starting weight -370lbs http://ift.tt/1YDuBjX
Progress http://ift.tt/1YDuBjZ http://ift.tt/1YDuBk3
Starting (370) vs Lightest (208) http://ift.tt/1YDuzss
Lightest (208) to Current (220) : After Bulk http://ift.tt/1YDuBAm
Conclusion:
And there you have it. It is possible to go from Morbidly Obese, to reasonably fit, and keep it off for a while. It is also possible to eat what you like, enjoy life, and still lose weight. It just comes down to moderation and self control. I understand results would have possibly been quicker if I ate clean, but I realized I would never succeed eating food that I didn't enjoy so I had to find something that worked for me. All you need to do, is find what works for you, and keep working, even if things slow down, keep pushing and you will accomplish your goal.
TLDR: Weighted 370lbs+ (Scale said ERR) Lost 160lbs over 1&1/2 years eating fast food and pizza (reached 208lbs) Kept weight off for 2 years Currently bulked to 220lbs
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NSV: climbed a mountain
Okay, it was a small mountain, like a mile and a half up... But it was steep and I wore my 25 lb baby in a carrier and pushed my 35 lb toddler in a stroller, and we made it!!!!! We took a picture at the top, and I didn't give a damn how many chins were in it, today I am proud of myself, and that picture, and the smile on my son's faces because we made a memory, and had a small victory on a long road of what I intend to be much larger victories.
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Bench = squat, what do?
Due to spinal issues I wasn't able to barbell squat when I started lifting but I am now able to, my 1RM for squat and bench are both about 275, what if anything should I do about this?
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[SV] Lifted weights for 1.5 month, put on 2.2 pounds on muscle!
I had my body fat percentage checked in January with Bod Pod. Started lifting free weights about 1.5 months ago. Had my body fat checked again today with the Bod Pod.
So, since January, I lost 7 pounds of fat and put on 2.2 pounds of muscle!
I also increased my squat and deadlift by about 30 pounds each!
For my workouts and supplements, I follow some stuff that I found in my university's library (in the references below).
I mostly follow Strong Lifts, but I do a 2-day split, for a total of 4 days in the weight room every week. (This isn't an ideal split, but it works best for my work schedule. Follow the actual Stronglifts schedule, if you can).
For reps and sets, I do the following: I do 2 sets of 8-12 reps. On the 3rd set, I go to failure. If I can do more than 10 reps, I add more weight (1).
For supplements/nutrition, I do the following:
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Eat a light meal (25% of total daily calories) 2 hours before going to the gym
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Drink 25g whey protein, 15g branched chain amino acids (2), 5g creatine (3), 5g glutamine (4), and 2 cups skim milk 30 minutes before going to the gym. A combination of protein, creatine, and carbohydrate (skim milk) enhances resistance training (5)
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Drink 3 cups of coffee 15 minutes before going to the gym. (caffeine improves performance during exercise) (6)
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During my workout, I drink 15g branched chain amino acids mixed with 50 ounces of water.
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Immediately after my workout, I drink 50g whey protein, 15g branched chain amino acids, 5g creatine (3), 5g glutamine, and 4 cups skim milk.
I take 5g creatine before and after lifting weights.
The branched chain amino acids, creatine, and glutamine aid in recovery. Before I started taking them, it took me about 3 days to recover from doing squats and deadlifts. Now, I can recover after 48 hours.
Faster recovery = more time in the gym each week = faster progress!
References:
(4) http://ift.tt/1TPSQwu (page 100)
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Thursday, March 10, 2016
Here is where I get off the ground, brush myself off and keep trying.
Hi you wonderful people,
I am attempting a new method of holding myself accountable through the use of a personal blog. I would appreciate if people had a read and shared their thoughts where appropriate.
To provide a little background, I am a 27 year old male and I have always struggled with my weight. I have routinely fluctuated from the low 90 kg to 105 kg(ish) range. In 2010 I took up running and got down to an all time low of 88 kg for the Sydney Marathon. I over did it on the running and kind of lost all enthusiasm for it and took up weightlifting instead. From the course of 2011 through to this year I used the weightlifting as an excuse to lift big and eat big. The result was that I reached and all time high of 130 kg midway through 2014. Since that point I have been fluctuating between 118 kg and 125 kg for the last year or so.
Now I am at a point where I need to tackle the weight seriously. I am sick of being at a weight where I am once again afraid to take my shirt off and I am constantly worried about how large I may appear to the world around me. I am determined to find the balance between running and weightlifting and reaching a much healthier weight around the 100 kg mark.
For all of you that do decide to read, thank you. I will be keeping the blog updated regularly regarding my experiences etc as I chug along. The posts will also be as data driven as possible (and will get more insightful the more data that comes in).
Thank you very much! I hope you enjoy reading.
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