The weight is still falling off, and I’m damn pleased with everything. I felt like I wasn’t crapping enough so I started a fiber supplement, 100% phyllium husk. It tastes like saw dust, but it works!
So, I’ve been eating 1200-1600 kcals a day, lifting every other day and doing HIIT when I don’t lift, and sleeping 8-9 hours a day. I realize that this is a really, REALLY low caloric intake for a 260lb 21 year old male, but I’m not hungry, I don’t feel lethargic, and I’m still making gains in the gym. Hell, I just pulled 5x5 225lbs in the gym today. Sure, it’s not much, but it’s a new PR for me.
The question is though, will I run into problems with this low of a caloric deficit? I’m using HOT-ROX Extreme which helps keep my energy levels up, but I’m not sure if energy level is tied to metabolism.
As always, thanks for the help and advice![/quote]
It’s not that low at 27% body fat. You may run into problems and stall out. Getting all that fat off may take you a while, so just be persistent. You may have to diet down for a while…take a 2 week break and bring your calories back to MAINTENANCE, then after you stabilize, bring your calories back down into a deficit again…
Due to the 4th of July at some family’s lake house and the NSCA conference in Vegas, I’ve been away from home for almost two weeks. During that time, I’m glad to say that I’ve been able to maintain a pretty good diet. It’s hard to eat super clean in Vegas, but with all the buffets, I managed to avoid stuff like pizza… most of the time
I only got 2 workouts in over that period, but I’ve been lifting pretty constantly for quite some time now, so I don’t think that recovery hurt me.
The good side of all this is that when I got back from Vegas, I hadn’t gained any weight, and yesterday in the gym, I pulled new PRs on my deadlift and my split snatch.
So, now it’s back to logging everything on FitDay and hitting the iron hard. It’s fun to take a break, but it’s damn nice to be working hard again!
Alright, progress is still happening! I haven’t been able to keep up with that 7lbs/week that I got on my first week, but I’m still dropping 2-3 lbs a week.
I’m wondering if anyone knows of a good way to measure %bf that won’t murder my wallet. I’m curious to see if I can gain a bit of lean mass while I’m at this, and it would be nice to know where exactly I’m at bf-wise. I have a scale that measures it through my feet, but it fluctuates between 26 and 31%. I’m hoping for a little more accuracy.
I’m also wondering what should constitute a carb-loading day on an otherwise carb-restricted diet (keeping it less than 100g of carbs a day). I made a bowl of wheat spaghetti and sauce the other day, and I think it was a bit much. The scale showed like +3 lbs the next day, even though I lifted and did cardio the day before. Any thoughts?
[quote]Xab wrote:
I haven’t been able to keep up with that 7lbs/week that I got on my first week, [/quote]
Yeah, duh…
Congrats on continued progress. If you’ve already got the bioelectrical thingy scale, I’d use that. Get some graph paper or something and then you can plot a trend which is more important. And it’s easy. And you’ve already got it.
Maybe weigh first time in the morning, after peeing, to reduce fluctuations as much as possible. (they’ll still be there)
[quote]EasyRhino wrote:
Xab wrote:
I haven’t been able to keep up with that 7lbs/week that I got on my first week,
Yeah, duh…
Congrats on continued progress. If you’ve already got the bioelectrical thingy scale, I’d use that. Get some graph paper or something and then you can plot a trend which is more important. And it’s easy. And you’ve already got it.
Maybe weigh first time in the morning, after peeing, to reduce fluctuations as much as possible. (they’ll still be there)
[/quote]
No, I mean that it fluctuates in that I can step on it, get a reading, then step right back on it again and get a different one. It’s wildly inaccurate. And I certainly never expected to maintain a fat loss rate of 7lbs/week. I’d have to be cutting body parts off to keep up with that.
[quote]andersons wrote:
The 3 pounds is water/glycogen. You can’t gain 3 pounds of fat from a bowl of spaghetti.
For bf%, I have used a SlimGuide caliper for years. You can pick it up on Amazon for around 20 bucks.[/quote]
Ok, that makes me feel better. Is there a better way to carb load, though? I chose wheat spaghetti since it’s more nutritious than white pasta, but I’m wondering if I should consult another source of carbs. I’ll check out those calipers too, I’d love a more accurate way to keep track of my bf%.
Thanks again folks. Any other feedback/suggestions would be awesome!
hi guys, posting here from Manchester England. I loved food basically and find dieting difficult. about 3 years ago i lost about 60lbs in 6 months by cutting my calories down to about 1200 a day and exercising with heavy weights and cardio 5-7 times a week. dropping form abround 250lbs to 190lbs, over 3 years years i put on about 30lbs and maintained that weight. I went for the velocity diet in january this year and lost 24Lbs in 30 days and within 8 weeks id put bout 12 lbs again.
I’m 5’9’'and now weigh about 214 lbs and my lifts are quite good and i have always been quite strong. Over the last 4 weeks i’ve adopted the velocity diet, drinking a protein shake for breakfast, lunch and just before i leave work which equates to about 600 calories. i kinda trust my knowledge of foods due to my weight loss and have a healthy meal in the evening after exercising. i estimate somewhere in the region of 600-1000 calories. Drink plenty of water, im using and eca stack, l-glutamine and multi vits and minerals as a daily supplement.
ive lost 16 lbs in the last 4 weeks but my lifts have increased i can definately see muscle growth and fat loss. i found 28 days of the pure velocity diet incredibly hard however the way i am doing it now, i can comfortably cope by eating once a day and my protein shakes definately keep my full during the day. currently consuming approx 150-170g of protein, maximum 20g of fat, upto 100g of carbs on a bad day.
No macro nutrient, zone diet, bmr bull shit with fitday.com or weighing this and that to the gram. common sense is all you need. High protein, low fat and low carbs. Nuff said.
[quote]Marzouk wrote:
hi guys, posting here from Manchester England. I loved food basically and find dieting difficult. about 3 years ago i lost about 60lbs in 6 months by cutting my calories down to about 1200 a day and exercising with heavy weights and cardio 5-7 times a week. dropping form abround 250lbs to 190lbs, over 3 years years i put on about 30lbs and maintained that weight. I went for the velocity diet in january this year and lost 24Lbs in 30 days and within 8 weeks id put bout 12 lbs again.
I’m 5’9’'and now weigh about 214 lbs and my lifts are quite good and i have always been quite strong. Over the last 4 weeks i’ve adopted the velocity diet, drinking a protein shake for breakfast, lunch and just before i leave work which equates to about 600 calories. i kinda trust my knowledge of foods due to my weight loss and have a healthy meal in the evening after exercising. i estimate somewhere in the region of 600-1000 calories. Drink plenty of water, im using and eca stack, l-glutamine and multi vits and minerals as a daily supplement.
ive lost 16 lbs in the last 4 weeks but my lifts have increased i can definately see muscle growth and fat loss. i found 28 days of the pure velocity diet incredibly hard however the way i am doing it now, i can comfortably cope by eating once a day and my protein shakes definately keep my full during the day. currently consuming approx 150-170g of protein, maximum 20g of fat, upto 100g of carbs on a bad day.
No macro nutrient, zone diet, bmr bull shit with fitday.com or weighing this and that to the gram. common sense is all you need. High protein, low fat and low carbs. Nuff said. [/quote]
Start your own thread. I started this one to discuss my issues and questions about fat loss, not to let other tards hijack it.
Try this very simple body fat calculator (the give the equation there too, if you want to incorporate into a spreadsheet). This is a correlation developed by Hodgdon and Beckett at the US navy. I’ve read in other places that it’s off if you’re very lean or very obese but don’t know specific cut-offs or the direction of error. I know it underpredicts at one extreme and overpredicts at the other.
hey xab, how you’re doing? how is progress so far man?, i searched but it looks like you don’t have a log here, i just wanted a little of friendly competition, i started at 264lbs, now i’m at 248lbs in a feew weeks.
how about posting a training log?, congrats for the progress man
I started at 271 and am now at 257 morning weight. As for a training log, I use fitday.com for my food at a notebook for my lifts. I’ll think I’ll post one online though.
