Thread: My weight loss challenge

Alright myst i'm trying to upload my diet plan but its an excel file and Im having a few problems!

Current Meal plan word document



I alternate the 1pm meal between cottage cheese (low fat Bulla) and Tuna and salad. The evening chicken is no skin breast.

Week 4 results are in..

01/02

WEIGHT 123.7 KG
WAIST 44 Inchs
STOMACH 44.5 Inches
BODYFAT 29%

Happy with this weight and inches steadily coming off and I can see a definate difference now when I look in mirror. fat around mid section feels looser and softer?

Originally Posted by Myst

No such thing as too much protein mate!

Post up your diet so we can take a look. The best place to cut calories is carbs, and then fats.

Haha - until your shit turns black and your mrs won't share the same fart gas polluted bedroom!

Good move AC32 by the way.

I don't know your height but I used to have the same stats.

It is a commonly used phrase I know you will be familiar with - nothing tastes as good as thin feels.

Power on fella!

Cheers for the encouragment Clown Boy, I am 6ft 6 tall and hopefully wont grow any more! Dont know about anything tasting as good as thin feels but after some hot days at work I could murder a beer or three but have so far resisted. Anyway...

Week 5 results are in..

08/02

WEIGHT 121.8 KG
WAIST 43 Inchs
STOMACH 44 Inches
BODYFAT 29%

Still pleased with progress, not sure what is going on with the body fat % not changing but the weight is still coming off and I think I look a bit more defined.

Hey guys

Does anyone know of a good BF% calculator online. I have caliper measurements etc, but can't find a site to do the calculations.

Alright ripz, I use the chart from accumeasure fitness.com its easy, look at mm from calipers, look at age and away you go.

Anyway today I have reached the halfway point of this first 12 week challenge and the results are in..

15/02

WEIGHT 121.8 KG
WAIST 42.5 Inchs
STOMACH 42.5 Inches
BODYFAT 27.6%

No weight loss this week but have shed a few inches and bodyfat has finally dropped, hopefully this means I am gaining lean mass but who knows I definatly feel stronger and have been giving the weights a fair hammering!

So since the start I have lost..

14.3kg
4.5 inches from the waist and 6.5 inches from the stomach.

So far I am really happy with this but a little disapointed as well as I wanted to get to 120 by today, nevermind. Going to push on through this final 6 weeks and try to get as close to 100kg as possible

Congrats on the commitment to your goal - 14.3kg is awesome - Out of interest, why do you feel that you haven't lost any weight this week, if you have stuck to your work out plan as documented then you should be in calorie deficit all the time and therefore losing weight. If you have been 100% on your diet and with your exercise you should consider reducing some calories and/or increasing your cardio.

Good luck
CM

Hi CminOZ

Im not sure why I didnt lose any weight last week? I did lose inches though so I was going to put it down to muscle gain? I have stuck religiously to the diet and exercise plan but I think last week I would have drunk alot more water than usual as it was very hot and I spent alot of time outside?

Hopefully come this weeks weigh in I will have a good loss and continue like that, to be fair though Im not really too phased as I have given myself until August to shed the weight so as long as I keep steadily dropping I will be happy and then I will be on here looking for tips on maintaning a good weight and muscle definition.

Diet looks alright, but how many healthy fats are you getting in per day?

Have you got an exact macro breakdown and total calories you are consuming each day?

Also do you have carb ups, cheat meals etc?

Myst, I havent got a macro or calorie breakdown, As for healty fats I alternate the cottage cheese with tuna and cook the chicken in light olive oil. I have not done a carb up yet but have been reading about them. Yesterday I had my first cheat meal in the evening and will probably continue to do so on a sunday. I also take flaxseed oil capsual before bed.

Week 7 weigh in..

22/02

WEIGHT 119.1 KG
WAIST 41 Inchs
STOMACH 41.5 Inches
BODYFAT 27.6%

Broke the 120kg mark so pleased with that, will see how weight loss goes this week and then take another look at diet and supps.

Weight is steadily coming off, your waist is smaller than mine now damn you :)

Mine is very blocky from powerlifting though.

Week 8 weigh in..

01/03

WEIGHT 118.1 KG
WAIST 41 Inchs
STOMACH 41 Inches
BODYFAT 27.6%

Week 9 weigh in..

08/03

WEIGHT 118 KG
WAIST 41 Inchs
STOMACH 40 Inches
BODYFAT 19.6%

Only a small drop in weight this week but the bodyfat took a big hit, I have a feeling I may have been doing this wrong for a couple of weeks so took over 20 readings this week and avaraged them out.

Only three weeks to go before the end of this first 12 weeks and I have accepted that reaching 100kg is not going to happen this phase, I am very happy with the results so far though and determined more than ever to push on.

I saw some friends on Friday that I have not seen since I started this program and they could not believe how different I looked so happy with that.

Thanks for all the support and interest so far and keep the tips coming if you have any, I am thinking of increasing the frequency of my upperbody sessions and would appriciate good advice for diet changes and exercises to bulk forarms and biceps!