Progress from Mid September - Fat Loss - Intermittent Fasting

[fanofphonics]

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So i had a couple of reasons for posting this today.

1. I'm Skinny fat and have tried to lose fat before - did it for about 2 months and then gave up (taking chicken breasts and cold brocolli etc every day in tupperware was just too much)
2. I have lost a decent amount of fat in just under two months. Started training and dieting on Sept 17th and went from 81 Kg to 76 Kg today.
3. I don't want to lose motivation again like i did a few years ago (took a break for xmas which lasted 18 months!!) so this should help me keep it going if i have some accountability so i'll start a log in the right forum.

I'll keep dieting till about Xmas prob and then go on a slow bulk forever

If anyone is interested in what I've been doing - post away

edit [ the pics are in order apart from the first one which is the most recent] shoyuld hopefully be obvious!

[BarryCH]

Good transformation.. Keep it up. How tall are you btw?

[fanofphonics]

Cheers Barry

5ft 10

[BarryCH]

What routine have you been doing and how has your diet been?

[fanofphonics]

So i started for the first week just going to the gym and working the muscle groups whilst I looked into what plan I was going to do. Then I came across a guy called Chad Waterbury and decided on one of his programs (SOB Training). So that was my training for the next 6 weeks sorted. Its mainly compound moves with days of high intensity and days of high volume.

Diet wise I had found someone on this site talking about IF so i looked into that and I started following some of those principles as I understood them. I fast from like 2300 til 1500 (the next day) most days. I was taking in 2000 calories on non-workouts day and 2600 on workout days. Protein staying at around 160 grams per day and cycling carbs and fat to make up the diff. Carbs higher on WO days and fats higher on NWO days.

Some stats: I lost like 2 Kilos in the first 10 days or so which I am assuming was mostly water so I'll start from there.

23/09/11
Weight: 79Kgs
Waist : 32.25 inches
Love handles: 33.5 inches
Arm flexed: 14 inches
Thigh flexed: 23.5 inches
Calf: 15 inches

After following the above diet for two weeks I ended up at:


09/10/11
Weight: 78Kgs
Waist : 32 inches( -.25)
Love handles: 32 inches (-1.5)
Arm flexed: 14 inches
Thigh flexed: 23.5 inches
Calf: 15 inches


Then I reduced calories (prob shouldn't have done this as i was fixating on scale balance but should just have kept my eyes on the numbers)

Went down to an average of 1800 a day then after 5 days I had dropped another full inch off my waist to 31 and love handles stayed at 32.

Stayed this way for another week then I read about Ketogenic diets and thought I'd like to give that a go with the Intermittent Fasting. Started that on the 20/10 and still doing it now. I am now having around 1600 calories a day ( 150 grams protein, 90 grams fat, approx 50 grams carbs from veg and incidentals from meat etc)

Having good results with this as I also have a cheat meal on either Sat or Sunday at the weekend where I'll eat some starchy carbs and protein and fat. All my lifts are going up which is prob cause I've been away from the gym for so long but my lifts are higher now than ever before:

Squat: 115 kg x 5 (going up every week)
Deads: 150 kg x 3 (going up every week)
OHP : 56 Kgs x 6 (going up every week)
bent over row from floor : 95 Kgs x 5
Weighted Chins: BW + 30 Kgs 1 rep max( going up every week)
Weighted Dips: BW + 34Kgs x 4 ( going up every week)
Bench: 75 kgs x 10 ( Max is around 85 i think? not tested)

I started my own program just last week where I only go twice a week (rather than every other day) and lifts are still improving the same. Using mostly the Reverse Pyramid Training style. Current stats are:


10/11/11
Weight: 76Kgs (-3 from 23/09)
Waist : 29.75 inches
Love handles: 30.5 inches
Arm flexed: 14.5 inches
Thigh flexed: 23.75 inches
Calf: 14 inches

Obviously need to do more calf work as i've lost an inch here!! it wasnt fat either!!

Dont think i've put this up in the most logical fashion so sorry if its a bit all over the place. I'll try and start a log so I can put it up daily - prob easier.

[fanofphonics]

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Still continuing with my clean diet and IF principles (diet and RP training) but i have added in some cardio in the form of Badminton, squash, swimming, cycling, running and hill walking. (Just getting outside and doing stuff really)

The astute among you will notice I've had a wee shave!! First time so it's weird seeing myself like that. Think i'm making quite good progress so only have a few weeks left of dieting i think till i start the bulk.

My training stalled for the first time last night in Squats so i think that is because of the added expenditure of calories and the already low amount I am having (~1450). Some of the pics were taken in a flattering light as well but still looks different to a couple of weeks ago

I'll get my training log up soon.

[BarryCH]

Good work mate. Looking defined. Have you dropped any more weight? Been trying IF for about 2 and a half weeks now myself. Dropped just over 2kg in the first week but leveled a bit since. Will be sticking to it but am heading to New York for a week tomo, so i think the fasting will end up a bit on hold. Will try and take it easy on the carbs but its a holiday after all.

[fanofphonics]

Barry

I was 74.7 kgs this morning so yeah I have dropped more weight. The skin fold caliper readings are coming down on the abdomen as well so that is good. You will no doubt put the two kilos straight back on again as its prob just water(that's what I had approx) but if you have a good plan and stick to it when u come back I'm sure you'll have success.

I'd also say pay attention to your measurements as well as the weight and how u look in the mirror as sometimes one of these taken on their own can be misrepresentative.

Enjoy NY its awesome!

[hailtotheking]

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Still continuing with my clean diet and IF principles (diet and RP training) but i have added in some cardio in the form of Badminton, squash, swimming, cycling, running and hill walking. (Just getting outside and doing stuff really)

The astute among you will notice I've had a wee shave!! First time so it's weird seeing myself like that. Think i'm making quite good progress so only have a few weeks left of dieting i think till i start the bulk.

My training stalled for the first time last night in Squats so i think that is because of the added expenditure of calories and the already low amount I am having (~1450). Some of the pics were taken in a flattering light as well but still looks different to a couple of weeks ago

I'll get my training log up soon.

The added cardio really seems to have cut you up more! Nice work

[fanofphonics]

Cheers hailtotheking

On a slightly off-topic point...I notice you had said you would use caution in using MP's new T-Matrix supp and posted a link about some research on it. Started to get a bit worried as this is the only supp I used( not including fish oils and multi-vits)

Wish I had read more about it before I shoved it down my throat!!

Anyway, hopefully no harm done!