Thread: Fat Loss Challenge - Eli

I have been consuming maintenance for the period of this adaption (4000cals). When i finish in a couple of days i will be resuming my cut and consuming roughly 3500 cals/day. Macros have been 50/50 P/F (plus 30g carbs), when i resume my cut they will be more like 60/40 P/F and the rest carbs (mostly veg). I try to get a minimum of 20g fiber per day. On carb up days i will attempt to get maintenance cals.

Originally Posted by Zam

Excellent work

BTW, cheers mate.

Week 16 weigh in.

17/6/2010

Weight = 112kg

week 1: 121.2kg
week 2: 120.5kg
week 3: 119.6kg
week4: 119.5kg
week5: 118.4kg
week6: 117.6kg
week7: 117.2kg
week8: 116.6kg
week9: 115kg
week10: 114.4kg
week11: 114.3kg
week12: 113.7kg
week13: 113.6kg
week14: 113.1kg
week15: 112kg

No change this week. This was expected as i have only been to the gym once this week (early in the week) due to injury. Things seem to be healing up nicely so should be back at it in hopefully a couple of days. Going to do a light/medium squat/legs workout today followed by HIIT. Will pick up the HIIT this week regardless of weight training.

Week 17 weigh in

24/6/2010

weight: 112kg


week 1: 121.2kg
week 2: 120.5kg
week 3: 119.6kg
week4: 119.5kg
week5: 118.4kg
week6: 117.6kg
week7: 117.2kg
week8: 116.6kg
week9: 115kg
week10: 114.4kg
week11: 114.3kg
week12: 113.7kg
week13: 113.6kg
week14: 113.1kg
week15: 112kg
Week16: 112kg

No change this week either. I've been back in the gym, and i'm noticing a definite change in composition, more muscle showing etc. So i'm thinking, to get things back on track...some further cuts have to be made. I could keep going the way that i'm going and hope for just fat reduction and don't worry about what the scale says...but i just feel i really want to reach 105. So this is still my goal....time to step things up a notch.

Eli

Some excellent progress so far. Don't worry about the "no progress" weigh in. You will be putting on some lean mass, if only a little, each week. Plus you are on high calories so just keep plugging at it.

The Anabolic/metaboiic diet is great. A few things to keep in mind though:
Becoming fat adapted is not just the first 10-12 days. You will do a major switch in that time but it will take a month or two to settle in so be patient. You would probably be better off just keeping to your diet which has worked so far but since you have launched into it, stick to your new diet.

Don't let carb ups get out of hand. If you were already lean, sub 10%, and with some years behind you training, then the two day carb up will do you good. But in the early stages, and while losing fat, you are best sticking to an 8 hour window and just consume low GI carbs. Cut fat right back and also halve your protein. You can slip in some high GI carbs but keep them limited.

The principle is to have high protein, high fat for a few weeks with a window of carb loading each week then cut back the fats, keeping protein high and carbs low. Do it gradually. Looking at your current diet I would suggest taking much more fish and olive oil. Say 15g per meal or for most meals. As you start to cut again, you cut back to 10 then 5g each meal. The body will respond by burning more body fat to make up the difference.

Keep us posted. You are doing really well.

Originally Posted by Hogan

Some excellent progress so far. Don't worry about the "no progress" weigh in. You will be putting on some lean mass, if only a little, each week. Plus you are on high calories so just keep plugging at it.

The Anabolic/metaboiic diet is great. A few things to keep in mind though:
Becoming fat adapted is not just the first 10-12 days. You will do a major switch in that time but it will take a month or two to settle in so be patient. You would probably be better off just keeping to your diet which has worked so far but since you have launched into it, stick to your new diet.

Don't let carb ups get out of hand. If you were already lean, sub 10%, and with some years behind you training, then the two day carb up will do you good. But in the early stages, and while losing fat, you are best sticking to an 8 hour window and just consume low GI carbs. Cut fat right back and also halve your protein. You can slip in some high GI carbs but keep them limited.

The principle is to have high protein, high fat for a few weeks with a window of carb loading each week then cut back the fats, keeping protein high and carbs low. Do it gradually. Looking at your current diet I would suggest taking much more fish and olive oil. Say 15g per meal or for most meals. As you start to cut again, you cut back to 10 then 5g each meal. The body will respond by burning more body fat to make up the difference.

Keep us posted. You are doing really well.

Hey mate, good to hear from you.

Whilst I enjoyed many aspects of the metabolic diet, I don't quite feel that it is the right diet for me at this point in time. I am thinking I will go back to what I was doing previousley...which is actually extremely similiar to the metabolic diet anyway, without the carb day/s. Previousley, as you know, I was consuming a majority of my carbs in the morning on non-training days, and post workout on training days. I think this worked better for my body type. Also, while being on the metabolic diet, I noticed that I was still considerably sore after my workouts for up to 4-5 days after. If having moderate carbs will help with this then I would rather do that. At least I now know what is involved in the metabolic diet and I know that i can do it...so perhaps once I have reached my weight loss goal I could give it another shot.

Sorry that you gave me all this info just for me to change my mind about it. Your advice throughout my journey has been extremely helpful and I am really grateful. Cheers mate.

Eli

Week 18 weigh in. 30/6/2010

Weight = 110.4kg


week 1: 121.2kg
week 2: 120.5kg
week 3: 119.6kg
week4: 119.5kg
week5: 118.4kg
week6: 117.6kg
week7: 117.2kg
week8: 116.6kg
week9: 115kg
week10: 114.4kg
week11: 114.3kg
week12: 113.7kg
week13: 113.6kg
week14: 113.1kg
week15: 112kg
Week16: 112kg
week17: 112kg
week18: 110.4kg

Weight loss this week = 112 - 110.4 = 1.6kg

Weight loss so far = 10.8kg (WOOHOO...only 5.4kg till i reach my target weight!)

Pretty happy about this big jump...hopefully it's not an inconsistent measurement or error. Guess we'll see next week. I have been consuming slightly less calories than i was before...so hopefully i'm back on track.

Originally Posted by eli420

Hey mate, good to hear from you.

Whilst I enjoyed many aspects of the metabolic diet, I don't quite feel that it is the right diet for me at this point in time. I am thinking I will go back to what I was doing previousley...which is actually extremely similiar to the metabolic diet anyway, without the carb day/s. Previousley, as you know, I was consuming a majority of my carbs in the morning on non-training days, and post workout on training days. I think this worked better for my body type. Also, while being on the metabolic diet, I noticed that I was still considerably sore after my workouts for up to 4-5 days after. If having moderate carbs will help with this then I would rather do that. At least I now know what is involved in the metabolic diet and I know that i can do it...so perhaps once I have reached my weight loss goal I could give it another shot.

Sorry that you gave me all this info just for me to change my mind about it. Your advice throughout my journey has been extremely helpful and I am really grateful. Cheers mate.

Eli

Big contrats on your weight loss so far, and as for you above comments this is one of the best pieces of information as it shows you are actually starting to understand your body and how it reacts to different types of diet (Which is something i am struggling with).

I find that there are so many diets out there with only very minor differences and you really have to find the one which works best for you.

Originally Posted by Zam

Big contrats on your weight loss so far, and as for you above comments this is one of the best pieces of information as it shows you are actually starting to understand your body and how it reacts to different types of diet (Which is something i am struggling with).

I find that there are so many diets out there with only very minor differences and you really have to find the one which works best for you.

Hey, cheers Zam

It feels awesome to have knuckled down and achieved the results. Many people have commented that i'm looking much leaner, and these comments just fuel the fire to do better and keep going stronger. I look forward to reaching a suitable BF% and really starting to work on some big strength gains. It's really great to be more in tune with my body and know more about what works well with it and what doesn't, although i still have much to find out.

some progress pics.

1/7/2010

definitely noticing waist getting smaller....gut slowly getting smaller too. I'm thinking i need to work on getting more chest and shoulder definition too.

IMG_0223.jpgIMG_0221.jpgIMG_0226.jpgIMG_0227.jpgIMG_0223.jpg

cant get them to upload the right way up :(

Week 19 weigh in.

7/7/2010

weight: 112kg


week 1: 121.2kg
week 2: 120.5kg
week 3: 119.6kg
week4: 119.5kg
week5: 118.4kg
week6: 117.6kg
week7: 117.2kg
week8: 116.6kg
week9: 115kg
week10: 114.4kg
week11: 114.3kg
week12: 113.7kg
week13: 113.6kg
week14: 113.1kg
week15: 112kg
Week16: 112kg
week17: 112kg
week18: 110.4kg
Week19: 112kg

So i'm guessing last week was a misread. But hey, I'm noticing definite decrease in body fat and an increase in muscle definition. So, I'm going to take a break from the weekly weigh ins, re-asses my training and eating programs, stick roughly to what I'm doing now...because I'm liking the results...regardless of the number on the scale. Actual weight loss is no where near as important to me as fat loss and strength gain, my goal weight is still 105kg but I am in no rush to get there. I figure i will re-weigh in 1 months time and see where I'm at, even if the number hasn't changed, if I see a decrease in body fat and an increase in strength I will be happy. Until then, thank you everyone for your support so far...i probably would have not even taken up this challenge if it weren't for this forum, the amount of information and knowledge I have gained from everyone is amazing.

Cheers,

Eli

Hey all,

It's been a month and a bit since i've posted anything. So I'm starting a "second phase" if you will, in which i hope to reach my target weight of 105kg. Still training heavy and eating clean.

here is "phase 1" progress:

week 1: 121.2kg
week 2: 120.5kg
week 3: 119.6kg
week4: 119.5kg
week5: 118.4kg
week6: 117.6kg
week7: 117.2kg
week8: 116.6kg
week9: 115kg
week10: 114.4kg
week11: 114.3kg
week12: 113.7kg
week13: 113.6kg
week14: 113.1kg
week15: 112kg
Week16: 112kg
week17: 112kg
week18: 110.4kg
Week19: 112kg

So I'm going to start posting weekly again, to keep me motivated.

Week 1 weigh in (monday 15/8/2010)

110.9kg

Weight loss since last phase = 1.1kg

I'm still aiming for about 0.5kg a week, any more is a bonus. I will post up my current diet and exercise plans asap.

Eli

Phase 2

Week 2 weigh in: 110.3kg

week 1: 110.9kg
week 2: 110.3kg

weight lost this week: 0.6kg

phase 2 weight loss: 0.6kg

Weight lost since starting (Feb): 10.9kg

Mate your doing an awesome job with the fat loss, keep it up.

Originally Posted by Obi1

Mate your doing an awesome job with the fat loss, keep it up.

cheers mate,

all the support from the sizematters team really does help heaps :)