Hey, everyone. This is my first post, but I’ve been regularly reading the mag and forums for 3 or 4 months now. I’m no stranger to weight training, but I haven’t stuck to a program since high school (8 years ago). Strength & muscle have never been a problem, but I have always eaten like shit, and as much of it as I could swallow. Somehow, I have been living in denial for the past few years and have ballooned to 35% body fat at 330lbs. I’m 24 years old and 6’ tall. Thanks to T-mag, I’ve come up with a little Body for LIFE challenge of my own. My goal is to get single-digit body fat and see my abs (yeah, I saw somewhere on an anatomy chart that I supposedly have them, somewhere) for the first time in my life. The plan is to start the T-Dawg diet (which I did today), TC’s modified German Body Comp workout method, add 10 minutes of moderate to high intensity cardio after weight training (I’ve been doing cardio for years, but only like once a week for 30 minutes, then usually hit McDonalds on the way home for a 1300 calorie post-workout “meal”… but my point is that, yeah, I’m fat, but I know how to workout and that it won’t kill me, my really bad point has always been discipline and diet). I’ll be working out 4 days a week (mon, tues, thurs, fri) and do something outdoors and active every saturday. Also, I’m supplementing with MD6 & T2 for now, but I’ll be adding ZMA (I take a multiple and some other vitamins already), Methoxy-7 and Tribex over time.
I just want to know if anyone here has any tips or encouragement. On the T-Dawg diet, I'm thinking I'm going to get bored really fast eating basically the same things every day, so I might "cycle" it with a modified Fat Fast, like do 2 weeks of T-Dawg and one of Fat Fast, rinse, then repeat. Does that sound wise? Anyone, feel free to chime in with ideas or criticism. What's worked well for you? I don't care much if I lose a LITTLE muscle in order to get rid of the fat, I think it's a fair, and safe, trade, I can do a healthy bulking cycle later, when I can actually see the muscle that I am gaining.
congrats on seeing the truth and deciding to do something about it. Remember the 3d’s
discipline dediction and determination i have that printed out for my wall and it keeps me on track regarding training and diet. I liek your idea of a couple weeks of t-dawg and then one of fat fast, i think that will work really well for you. Have you thought about using some pro-horomones you ar eold enough and i think they would help you greatly although i can’t offer advice on them as i haven’t used them myself.
GOOD luck and stay true to your cause
FFB
Yeah, I’ve considered that. I assume that by prohoromones you mean things like Androsol. I don’t know much about them, really, but I thought that they were mostly used for adding mass, and while I wouldn’t mind more muscle, that’s not my primary goal right now. Also, cost is a factor, as is the fact that I want to add supplements slowly so that I know which ones are working for me. I’m logging this entire experience with as much detail as I can, so that I know what worked for me and what didn’t.
Here’s a good question for someone out there:
How long should this take me? Or, rather, how quickly do you guys think I could possibly do this? I’m trying to set a time goal and I don’t know anyone who has done anything like this, so I don’t how fast I can get where I want to go. It’s hard to set a goal for how long it’s going to take you to get someplace that you have never been.
First, the prohormones will help you not lose a ton of muscle while dieting, further lowering your BMR. Don’t do a fat fast without them. As for a timeline, that really depends. My husband has lost 100 lbs and I have lost 80 something over the last two years, but I think we could have done it faster if we didn’t go so extreme. Personally, the fat fast was a complete dissaster for us because after we came off it, the carb cravings were so intense, we gained much of the fat back. I don’t think going extreme every once in a while will hurt you, but I wouldn’t go extreme very often. From my experence, a sensible plan will alway work faster than a rdical plan. Radical plans always have a two step forward, one step back effect. Good luck, it’s a hard journey, but well worht it. Now that I am low bodyfat, no one can belive I was ever obese
You say that you’ll get bored on the T-Dawg, and will cycle it with the Fat Fast for variety? Interesting choice there, because I’m betting you’ll be slightly more bored on the FF, unless the torture of it is enough to get you excited! Hehe, only kidding. I’m doing a modified Fat Fast (food, rather than shakes, same calories), and the only complaint I have about it is my lack of energy, especially in the gym. I just don’t want to go to the gym in fear of a bad workout, and can’t get myself to the gym in the same state of motivation. Granted, I’ve got a planned 8 days to go, so I’m doing my best with my 3 day split and toughing it out. I wish you the best of luck. You sound like you’ve got a plan, and that is the first step towards success!!!
ironbabe, interesting what you say about the extreme approach. I don't see why a Fat Fast (or similar) diet would result in you taking a step backwards once you get off it, unless you missed out the planning stage. I think you have to plan what you're going to do the day you get off your diet. Having one (or two, or three...) free day isn't good planning after dieting. You want to gradually reintroduce your body to a higher caloric level. You could do this by cycling your calories upwards from the dieting level (gradually re-introducing carbs in the case of the FF) or maybe just go isocaloric (say 16 * weight) for a week or two, on say a 40P/30C/30F regime with Massive Eating combos. I'm presuming the cravings were the killer, in your case? I can relate to that, although I think I've got the whole dieting thing down-pat now =) (finally!!!)
Big Bruva - Cycling a one week Fat Fast in every couple weeks wouldn’t be for the sake of variety, per se. It would be to help keep my body guessing as to where my metabolism should be, but, MOST importantly… even if I am bored with T-Dawg, after a very strict week of Udo’s Choice and nasty tasting protein shakes, the Dawg Food that I can have on the T-Dawg diet will seem pretty luxurious in comparison, don’cha think? Besides, Fat Fasting is the only way I’m going to use up all this icky tasting, generic protein in a hurry, that way I can order some AP.
However, I totally see where Ironbabe is coming from. Any extreme diet has the potential for an extreme rebound. If I follow a moderate diet, then falling off the wagon is easting a Snickers bar.... BUT, if I am Fat Fasting, falling off the proverbial wagon is more likely to become a 2 week long, interstate Domino's Pizza stealing spree while wearing one of those cheap plastic batting helmets with two 40's of Hamms hanging off the sides of it and a polyurethane straw siphoning it down my gullet. :o)
Way to go, Man!
Hey I am on my 4th week of the T-Dawg and this has been the easiest diet to stay on that I have ever done. It’s almost painless.And Wadely, when you get to looking around there is alot of varity of foods that can make the T-Dawg fly. I can guarantee that you will be bored senseless in no time on the fat fast. It is a “mutha” to stick with. That’s why when your are reading this post you see so many folks modifying it with an occasional carb up.Go 14 days without carbs and you will “see visions”. Trust me, its tough, but very effective. Good luck.
Paul - What are some of the food you’ve been enjoying on the T-Dawg? I’m seeing myself pretty much limited to meat, cheese and nuts… well, and protein powders. Not counting, of course, my post workout shake.
These salads are quite yummy though. Wish I could have about 4 of these a day. :o)
I’d also eat alot more nuts, but the carbs in them add up pretty quick, I’ve noticed.
Your basically right. Meatsof all kinds.I’ve been eating alot of hamburger with mayo, bacon and eggs, chorizo and eggs. You can get by with some picante sauce too. Very low in carbs. Each day I’ll average about 6 servings of flax oil and 6 fish capsules. Boiled eggs are a mainstay. Biotests’ Advanced protein really rocks. Chocolate is my favorite. Orange Roughy, Salmon and tuna in oil are all good choices. Steaks of all kinds, pork chops, pork sausage, even those fried pork skins for an occasional no carb snack. String cheese, salami,vienna sausages, spam, and a Starbuck’s Venti breve no foam latte for a little extra caffeine buzz with your fat burner of choice. I try to spread these out over 5 to 6 meals per day. On my hi carb days, the days I work out with weights, for me its Sun, Tue. and Thur., I have 3 scoops of Biotest Surge immediately after my workout.
My results after 3 weeks: I’ve gone from 212# at 20.4% bodyfat to 207# at 18.6% bodyfat. My goal is to cut my bodyfat in half in 12 weeks while maintaining my current lean body mass.
Congrats on your new endeavor. While Id like to pat you on the back here and encourage you, Im gonna do the opposite and tell you that Id wager that for every 100 people like you who start all gung-ho, about 5 actually ever accomplish the goal! And dont write the other 95% off because they started out just as determined as you do. So dont be a statistic, ok!
Comments…I wouldnt use prohormones if I were you. I dont want to elaborate too much, but they probably arent necessary and may be harmful in your current shape (>35% body fat). Some here have argued they will help you hold muscle. Well, when they read one of my next appetite for construction article they will see that when starting out at such a high % of fat, you can basically diet as hard as you want and not lose muscle…(one group of obese subjects ate less than 500 cals per day and lost only 10% of their weight as lean body mass…90% came from fat!).
Next, you are already talking about boredom from dieting. Guess what, if you think like that you have already failed. We dont feed for excitement (the opposite of boredom?), we feed for fuel. Get the notion of a “boring diet” out of your head. Eat to reach your goal no matter how little fun it is. Save your fun for the 2 cheat meals you allow yourself per month!-
Wadely - congrats on your new beginning man. It’s nice to hear from someone who sounds sincerely dedicated to making change instead of just talking out their asses. As for support and encouragement? You’re in the right place. Everyone one T-mag has started at a point where they thought they needed to make a change. Some severe, some not so severe. But it’s the dedication and persistence that we all have in common. When all this is united, as in this forum, it becomes a mother of a driving force to keep you going. Just a few months ago my workouts were getting really stale. I was sitting at work and feling like shit. I hadn’t made any progress in about two weeks, felt tired, and just didn’t want to work out. I needed a T-mag fix. So I logged on and ended up getting overwhelming ecouragement from regulars such as Nate Dogg, Timbo, and many, many others. Just remember, we’ve all been there, and we may have just a little piece of the map to change. Good luck, and keep us posted!!!
Good on you, keep at it and let us know how you are getting on, I’m certainly not the worlds best dieter but have found JB’s Don’t Diet principles to be working well. A suggestion for your cardio is to try Coach Davies’ jump rope routines, when you’re doing the 3 minute rounds you’ll be rocking.
Hey Wadely…I’ve had a ‘weight’ issue most of my life, and I can honestly say that out of all the ‘crazy’ diets and stuff I’ve done to lose bodyfat, the most effective diet has been the most simple (6 small high protein/moderate carbs and fat meals). I’ve even tried the Warrior Diet several times, most recently giving up in total disgust with the results. Now, I usually consume 2 MRP’s a day, like Grow! or Myoplex, and eat 2 300 calorie meals (one for lunch, the other for dinner), along with two small snacks in between. My snacks are usually a handful of brazil nuts, or some plain nonfat yogurt w/ Advanced Protein and blueberries and equal. The results have been a steady drop in bodyfat, and higher energy levels and feelings of well being. If I were you, I would not use T2 right now, but rather get some MD6 to take during the daytime…the ephedra/caffeine mix is a proven, successful combo for weight loss. Save the T2 for when you are closer to your single digit bodyfat goal. As far as prohormones (Androsol or Nandrosol), I would say that if you’re consuming 1-2 grams of protein per pound of bodyweight daily, you most likely will be able to keep muscle loss at bay, but it is true that Androsol is really good stuff for keeping muscle mass while dieting. I also try to NEVER eat high glycemic foods, UNLESS I’m drinking Surge or Myoplex Mass post workout. Hey, if the T-Dawg is working and keeping you motivated, go for it. But eventually you will have to introduce more carbs into your diet, why not do it now, and just monitor your caloric intake?
The carb cravings were a killer for me. I didn’t stick well to my “comming off” plan. I was truly iron-babe during the diet, but afterwards…it wasn’t pretty. For those who have those power to slowly get back to carbs, wonderful. I, however, will get down to my abs by slow dieting next cutting phase. I’m so close already, I might as well take my time next time.
Whoah… 500 calories a day? I’d say that was definately a strict diet.
k, here’s my question: 2 free meals per month? I’m surprised, not because I’m afraid of the concept, I had just always read that you need to eat something more like one “free” meal a week to keep your metabolism from slowing down too much. I’m doing T-Dawg right now, but I realize that it was probably written with folks in mind who have a lot less fat to burn off than I do. So, you think I should do one free meal every other week? What about calories… should I stick to the (bodyweightx16)-500 cal/day formula that I am using based on T-Dawg, or should I take my calories even lower? I had thought about going lower, due to the fact that 1/3rd of my bodyweight is fat and I’m wondering if that formula is no longer optimal in my case. How low could my long term (say, 6 months… I’m considering that long term for now) daily calorie intake get before it started doing more harm than good? Remember, my primary concern is fat loss, not too worried about losing muscle, and, according to John, I shouldn’t be at this point. Input, anyone?
Wadely,
If it’s working for ya, don’t mess with it. I’m losing my 2# a week on the t-Dawg at 2500 calories per day and Saturday I eat whatever I want all day long. You might want to start out with one cheat meal per week and see how it goes. For me, the “free day” helps rid me of cravings and I actually look forward to getting back on the lo carb regime on Sunday. Some folks, if they pig out like that, may have a hard time getting back on the program. Experiment. It’s about improvement, not perfection. If you ever feel like your gonna “lose it”, write me. All of us here want you to succeed.
Paul - That has been my downfall on every “diet” I have done in the past that allowed a “free” day, or meal, or whatever. Did you see that movie of “Interview With a Vampire”, starring Brad Pitt? I feel about eating Pizza like he felt about sucking blood in that movie. :o) I try and try to resist, and I usually do a good job, but if I allow myself to literally eat “whatever” I want for a meal, it’s usually pizza or or a Red Robin BBQ hamburger… then I get the taste for all those yummy carbs and I go on a 3 month bender… assaulting old lady’s in the shadows so that I can steal their purses in order to afford my next Dunkin Donuts hit.
I think it sounds promising that I could diet strictly for weeks on end and not have the metabolic need for free meals.
Physiologically, free meals are not a necessity. 1 meal will NEVER be able to chronically speed up the metabolism so as to stop the metabolic decline that dieting causes. When dieting, I NEVER have a free meal (EVER) for the same reason you shouldnt…if I do, then it will make the cravings that much worse. So a maximum would be 2 per month while optimal would be 0 per month. Once you are lean again, then you treat yourself. Until then, keep the eyes on the goal!
I agree it is really hard to keep motivated. I did the FF for about 3 weeks and my body had an absolute fit. Some people can’t live without carbs, and I’m one of them. While you’re going in the right direction with diet and exercise, make sure you pay attention to what your body is telling you. I’m currently losing about 2 pounds a week, with the help of MD6 and T2, it’s not easy and I’ve had a few slips. I think the most important thing is to hop right back on the wagon when you slip, in the past I’ve beaten myself up about not being able to stick to a diet - and that just makes things worse! Good luck and keep us posted on your progress!
To JMB,
John, isn’t part of the reason for the free meal or free day on the T-Dawg diet to replinish glycogen? Sort of like on Duchaines’ Body Opus and the Anabolic Diet? Or am I better served eleminating the free day and just having my 3 scoops of Surge after my weight training workouts. I currently eat 30 grams of carbs on Mon, Wed, Fri. 100grams of carbs on Sun. Tues, Thurs (workout days) and a free day on Sat.This would basically make me have one more low carb day. Are do you really think I’d be better off dropping the T-Dawg and going on your calorie restricted version on Massive Eating??
Hehe, only kidding. I’m doing a modified Fat Fast (food, rather than shakes, same calories), and the only complaint I have about it is my lack of energy, especially in the gym. I just don’t want to go to the gym in fear of a bad workout, and can’t get myself to the gym in the same state of motivation. Granted, I’ve got a planned 8 days to go, so I’m doing my best with my 3 day split and toughing it out. I wish you the best of luck. You sound like you’ve got a plan, and that is the first step towards success!!!