The long haul to weight loss (4/2/07)

**noexcuses88** · 04-02-2007, 08:17 PM

Alright, let me save those that don't want to hear the prelude to this journal, skip this potion and more on to the next post.

I have always been overweight and my family has been overweight. played football because I was overweight and fit in real well. Became real good at football till I herniated a disk L4,L5,S1. Most pain I have ever been in. Now that I can't play football and now in college, I realized that I need to loose that weight that I had from football. At the beginning of the summer I weighed 270. Throughout this year I have lost 30 pounds. I have been more serious and lost the most weight in the last 3 months. Now I am trying to get down 225 from 240 by may 12th. and hopefully 200-210 by the end of the summer (end of or mid august). Currently I am 240 with a bodyfat of 20%.. I have gotten estimates as low as 17.5 to 20. So I will start with the higher end. This will my journey to beat my family's genome and not be labeled as a typical American fat ass.

**GGallin** · 04-02-2007, 08:22 PM

Well this is the PIC thread so why dont you post a few.

**noexcuses88** · 04-02-2007, 08:29 PM

STATS:

BF: 20%
Weight: 240
Age:19
Hight: 6'2"

1st goal: 225-230 by may 12th

2nd goal: 200-215 by mid august

Using the Katch-McArdle formula (BMR based on lean body weight) from http://www.discussbodybuilding.com/H...m_45013/tm.htm

I was able to conclude that I need 2251.138 calories (without exercise) to maintain weight. And 3489.29 calories with my current activity level to maintain weight. I will start by adding a 700 calorie deficit to my active level, making my calorie daily goal of 2500

AIM:
2500cals/day
Protien: 1.5X by lean mass (192lbs, 87.1kg)= 288g/day

**nyjetsfan86** · 04-02-2007, 08:29 PM

definatly post some pics and we can help you out

**noexcuses88** · 04-02-2007, 08:31 PM

Originally Posted by GGallin

Well this is the PIC thread so why dont you post a few.

My bad... mid post, my dorm had a fire drill

**nyjetsfan86** · 04-02-2007, 08:33 PM

its all good bro def post some pics and your diet in the diet forum

**noexcuses88** · 04-02-2007, 08:37 PM

Today

8A.M 1 hr of cardio (walking treadmill bpm 70%(141.4bpm))
700 Cals lost

10 A.M. 8 egg whites, cup of oatmeal

1:30 P.M. Can of tuna

6:00 P.M. Salad with light cesar and turkey

7:00 P.M. Chest and Tri's
Trying out a hiit program 12 minute sprinting every 30 secs. After
workout

9:00 P.M. PWO shake...whey with banana

10:00 P.M. 2 Cans of sardines

Today wasn't the best eating wise but mondays are always tough for me. This was the best I could do for the day

**outlawtas** · 04-02-2007, 08:51 PM

At 6'3 I'd say you were more than 240 - in a good way though. You seem to have a lot of muscle under that frame and will look great when you peel down the fat. Good job and good luck.

**nyjetsfan86** · 04-02-2007, 09:06 PM

i definatly agree with outlaw and if you could justlose a bit of weight you would look sick cut up and jacked lookin good though keep up the good work

**number twelve** · 04-02-2007, 09:24 PM

lots of potential. try to hit ur upperchest more and shed that fat

good luck

12

**AandF6969** · 04-02-2007, 09:26 PM

Not enough calories... you're slowing your metabolism down and making weight loss harder than it should be. Also you need healthy fats in your diet. Check out the cutting sticky at the top of the diet forum.

**GGallin** · 04-02-2007, 10:19 PM

http://forums.steroid.com/showthread...22#post3406522Yo already posted most of this here.

**noexcuses88** · 04-02-2007, 10:37 PM

Originally Posted by GGallin

http://forums.steroid.com/showthread...22#post3406522Yo already posted most of this here.

I used the same pictures, completely different purpose. Now that I know my Bf% I can move on.

**noexcuses88** · 04-02-2007, 11:50 PM

I was thinking about going through with the keto diet in a month when I get back home for the summer. I know it takes away a lot of muscle also. What do u guys think?

***perfectbeast2001*** · 04-03-2007, 12:16 AM

you neeed to work on a consistant diet wether it be keto or anything else make it CONSISTENT. This is very important as your metabolism will increase with meal consistency. The diet you posted up for the other day looks bad IMO, too low on cals and not enough whole food and not nearly enough EFAs

**noexcuses88** · 04-03-2007, 08:07 PM

Tues 4/3/07

8:00A.M: 1 hr cardio (70% of bpm, treadmill)- 800cals loss

10:30 AM: 6 Egg Whites, 2 with yellow (270cals/32pro/2g carb/10g fat)
Biscuit: (226cals/5pro/30carb/9fat)

1:00P.M: Canned Salmon (200cals/30pro/0carbs/3fat)

3:00P.M: Whey(one and a half scoops), Banana: (320cals/34pro/35carbs/3fat)

3:00-5:30PM: Workout back and bis
20min Hiit training

6:00P.M: Whey(one and a half scoops), Banana: (320cals/34pro/35carbs/3fat)

6:20P.M: Turkey and Ham Wrap (600cals/32pro/54carbs/20fat)

9:00P.M: Canned Tuna (120cals/0carb/26pro/1gfat)

Total: 2057 cals/193

Ok, I listened to your suggestions and this was a lot harder than I thought. I usally eat like my meal on monday which ends up being about 1590cals. Today I tried getting to the 2500 mark and it was hard enough getting to this point. Any sugesstions? What food groups should I add in and how many carbs is too much when cutting? And how do I bring up the calorie count with eating clean foods (keep in mind, being a college student is not making this any easier).

Thanks in advance for the help.

**AandF6969** · 04-03-2007, 08:20 PM

Oatmeal
Peanut Butter
Flax Seed Oil
Chicken Breast
Brown Rice

why are you waiting an hour and a half after cardio to eat??

Need more protein and carbs postworkout

**noexcuses88** · 04-03-2007, 08:26 PM

Originally Posted by AandF6969

Oatmeal
Peanut Butter
Flax Seed Oil
Chicken Breast
Brown Rice

why are you waiting an hour and a half after cardio to eat??

Need more protein and carbs postworkout

Thanks for the list. After cardio, I have a 10 walk back to my dorm, then I need to shower and dress, books, ect, then 10min walk to breakfast. Is it bad that its that long of a wait? And it might be a stupid question but I cant seem to find flax oil anywhere. Where do you get it?

**noexcuses88** · 04-04-2007, 06:38 AM

Hey, I think this thread is in the wrong forum. Could a moderator please move this to dieting forum? Thanks

**Serotonin** · 04-04-2007, 10:51 AM

Originally Posted by outlawtas

At 6'3 I'd say you were more than 240 - in a good way though. You seem to have a lot of muscle under that frame and will look great when you peel down the fat. Good job and good luck.

Agreed, you'll probably cut-up quite nicely.

**noexcuses88** · 04-04-2007, 07:28 PM

Wednesday 4/4/07

8:00a.m: Oatmeal (228cals/40carbs/9.5pro/3.75fat)

10:30a.m: 6 Egg Whites & 2 with yellow and veggies & cheese
(300cals/35pro/4g carb/15g fat)
Oatmeal (228cals/40carbs/9.5pro/3.75fat)

1:30p.m: Canned Tuna (120cals/0carb/26pro/1gfat)

4:20pm: Whey(2 scoops), Banana: (380cals/45pro/36carbs/4fat)

4:40- 6:15pm: Workout(legs)

6:20pm: Whey(2 scoops), Banana: (380cals/45pro/36carbs/4fat)

7:30pm: 2 cups of broccoli
Chicken Cordon Bleu (767.812cals/54.844pro/52.65carbs/37.294fat)
Lemon Pepper Fish (85.792cals/17.88pro/0carbs/0fat)

10:30pm: Canned Sardines: (191cals/22pro/0carbs/10.5fat)

Total: 2680cals/210carbs/265pro/79g fat

How does my diet look?

Comments: the chicken cordon bleu was the only type of meat I could get my hands on. It was high in fat but I got the protein I needed. Without the chicken I wouldn't have had the calorie goal. No cardio today, but 1hr of cardio tom. morning. Happy hump day guys!!

**noexcuses88** · 04-04-2007, 09:11 PM

any comments on the diet?

**noexcuses88** · 04-05-2007, 09:20 AM

Bump

**naturalsux** · 04-05-2007, 02:41 PM

i like it, fats a little high though. if you could switch out the cordon bleu for some type of white fish, you d be good.

**noexcuses88** · 04-05-2007, 08:52 PM

Thursday: 4/5/07

8:00a.m: 30min cardio: 400 cals deficit

9:30a.m: Oatmeal (228cals/40carbs/9.5pro/3.75fat)
6 Egg Whites, 2 with yellow (270cals/32pro/2g carb/10g fat)

2:00pm: Salad w/ grilled chicken Caesar and Sun dried tomato dressings, spinach (450cals/30pro/20carbs/25fat)

4:30pm: Oatmeal (228cals/40carbs/9.5pro/3.75fat)

6:30pm: Whey(2 scoops), Banana: (380cals/45pro/36carbs/4fat)

9:30pm: Salad w/ steak and Sun dried tomato dressings, spinach (450cals/30pro/20carbs/25fat)

12:00am: Canned Sardines: (191cals/22pro/0carbs/10.5fat)

Total: 2206/237pro/140 carbs/81 fat

Comments: Today I felt like garbage all day, but I didnt let that mess up my diet. 30 min cardio seemed like forever. Any help to any of my previous questions would be helpful. Weigh in will be tomorrow.

**naturalsux** · 04-05-2007, 09:52 PM

Originally Posted by noexcuses88

Thanks for the list. After cardio, I have a 10 walk back to my dorm, then I need to shower and dress, books, ect, then 10min walk to breakfast. Is it bad that its that long of a wait? And it might be a stupid question but I cant seem to find flax oil anywhere. Where do you get it?

i get my flax from walmart, but i doubt you have that in NYC.
any nutrition, health food store or maybe a nice grocery store. its in the vitamin
section.
also, it probably isnt that bad since your cutting.

**noexcuses88** · 04-06-2007, 10:36 AM

Morning weigh in was at 234.5. I felt dehydrated though.

**noexcuses88** · 04-08-2007, 04:13 PM

I have been eating horribly for the past 3 day b/c I was feeling really weak and tired. I feel all better now and am going back to my diet. I have my birthday next weekend so that weekend wont be the best dieting weekend either(should expect a lot of drinking). Hope this wont completely kill my shot at getting down to 225 by may 10th

**noexcuses88** · 04-13-2007, 09:11 AM

4/9/07
2450cals/215pro/160carbs/84fat

4/10/07
2543/228.5/177/66

4/11/07
2850/277/244/100

4/12/07
2338/209/158/64

Weigh in was at 236.4 today Higher than what I was hoping for.

**noexcuses88** · 04-14-2007, 03:06 PM

Tis my birthday this weekend, so my diet will be completely off. A lot of drinking for the remainder of the weekend also. I will get back on the regime on monday. Have a good weekend guys

**max2extreme** · 04-14-2007, 10:03 PM

Your protein is too high. You should be between 1.4-2.0g/kg of body weight. At MOST, you should consume 214g. That's on the high side for power lifters and those doing serious workouts... If you are doing 2+ workouts/day and heavy lifting, then Id say 214g is fine. If not, Id lower it to around 180g. A lot of people make this mistake, especially when losing weight that they can up their protein intake to take the place of high fat or carb foods. That's not the case because excess protein gets stored as fat, stresses urea, and also can cause dehydration because your body uses water in its conversion.

**naturalsux** · 04-15-2007, 08:38 AM

Originally Posted by max2extreme

Your protein is too high. You should be between 1.4-2.0g/kg of body weight. At MOST, you should consume 214g. That's on the high side for power lifters and those doing serious workouts... If you are doing 2+ workouts/day and heavy lifting, then Id say 214g is fine. If not, Id lower it to around 180g. A lot of people make this mistake, especially when losing weight that they can up their protein intake to take the place of high fat or carb foods. That's not the case because excess protein gets stored as fat, stresses urea, and also can cause dehydration because your body uses water in its conversion.

where did you learn this? can you prove it?
thanks.

**noexcuses88** · 04-15-2007, 10:26 AM

Originally Posted by max2extreme

Your protein is too high. You should be between 1.4-2.0g/kg of body weight. At MOST, you should consume 214g. That's on the high side for power lifters and those doing serious workouts... If you are doing 2+ workouts/day and heavy lifting, then Id say 214g is fine. If not, Id lower it to around 180g. A lot of people make this mistake, especially when losing weight that they can up their protein intake to take the place of high fat or carb foods. That's not the case because excess protein gets stored as fat, stresses urea, and also can cause dehydration because your body uses water in its conversion.

This is from the cutting tread in the dieting forum.

http://forums.steroid.com/showthread.php?t=75729

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

Protien: 1.5X by lean mass (192lbs, 87.1kg)= 288g/day

Could you further prove that point? Thanks

**Zanelike** · 04-15-2007, 02:39 PM

Originally Posted by max2extreme

Your protein is too high. You should be between 1.4-2.0g/kg of body weight. At MOST, you should consume 214g. That's on the high side for power lifters and those doing serious workouts... If you are doing 2+ workouts/day and heavy lifting, then Id say 214g is fine. If not, Id lower it to around 180g. A lot of people make this mistake, especially when losing weight that they can up their protein intake to take the place of high fat or carb foods. That's not the case because excess protein gets stored as fat, stresses urea, and also can cause dehydration because your body uses water in its conversion.

It should be 1.5-2g/ POUND of bodyweight (more accurately lean bodyweight). And no excess protein is not stored as bodyfat. Excess CALORIES are stored as bodyfat. It all has to do with being in a calorie deficit to induce weightloss. The whole premise around increasing protein intake is to make sure your body has a positive nitrogen balance so that you can try to limit the amount of muscle mass that you lose during your dieting.

**Ajc330** · 04-15-2007, 03:40 PM

gl bro i will follow your thread i know you can do it, cut down i am sure you got muscle under there

**noexcuses88** · 04-20-2007, 10:54 AM

Today's weigh in was at 237.6... I was real disappointed. It has been nearly 3 weeks of clean eating and 2-a-day cardio sessions and I have barely lost any weight. I am looking to start lipodrene with ephedra within a week and possibly do a cycle of clen/t3 when I get my body fat in the mid teens... I will show my picture of not much progress possibly tom.

**noexcuses88** · 04-20-2007, 03:09 PM

I got the lipodrene w/ ephedra today... hope this helps expedite my progress

**noexcuses88** · 03-28-2008, 12:24 PM

got some noticeable improvements after nearly a year of extremely hard work. Still not where I would like to be and still feeling self conscious. Think it is more a phycological thing at this point. But hopefully by the end of the summer I wont be embarrassed to take my shirt off in public. Will update the diet later on tomorrow.

**noexcuses88** · 03-29-2008, 08:30 PM

should I consider clen/t3 and also what time of cardio/frequency should I be considering when doing this

**FallenWyvern** · 03-29-2008, 11:19 PM

Originally Posted by noexcuses88

got some noticeable improvements after nearly a year of extremely hard work. Still not where I would like to be and still feeling self conscious. Think it is more a phycological thing at this point. But hopefully by the end of the summer I wont be embarrassed to take my shirt off in public. Will update the diet later on tomorrow.

Pat yourself on the back bro. It looks like you are serious and dedicated which makes you better off than 95% of the population. You look better.

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