How I lost 50lbs in 5 months. A "Do it Yourself" guide

[jassdhali]

Well from 11 May to 11 June have managed to drop my weight from 238 to 227 pounds. Thats a drop of 11 pounds . Unfortunately the Body Fat machine at the gym is crap - my fat % started at 38% and is now at 30%, I dont believe that for a minute. Dont get me wrong I have lost fat - especially of my belly waist and hips so I believe I am on the right path, just wish there was a way of getting an accurate measurement. Oh & my energy levels are totally constant throught out the day. Hats of to Mr Motivator Pintoca

 

[pintoca]

Well from 11 May to 11 June have managed to drop my weight from 238 to 227 pounds. Thats a drop of 11 pounds . Unfortunately the Body Fat machine at the gym is crap - my fat % started at 38% and is now at 30%, I dont believe that for a minute. Dont get me wrong I have lost fat - especially of my belly waist and hips so I believe I am on the right path, just wish there was a way of getting an accurate measurement. Oh & my energy levels are totally constant throught out the day. Hats of to Mr Motivator Pintoca

you got it wrong bro.

Hat off to you, you are doing all the hard work. You will notice that once you're "hooked" on getting lean, it's like a drug of some sorts. I used to live from Friday to Friday, just to see what were my achievements for the week.

 

[jassdhali]

You could be right - other times I have tried to loose weight it took me about 5 months to loose what I have lost now - so just a bit of disbelief I suppose. Cheers Pintoca

 

[crossy]

The link to the cutting calculator is now dead, as it helped me get a idea when i started, i uploaded it again if anyones wants it.

http://www.mediafire.com/?aejjymthi1d

Crossy

 

[pintoca]

Thanks man, actually most of the links are dead, I'm in somehow of a disagreement with my Webhoster and in the middle of registering a new domain, I will get them all back up when things are stable.

 

[jassdhali]

My current weight is now 219 pounds, so a further drop of 8 pounds - still an issue with that damn fat monitor - as it now shows my fat % at 31.5 so its actually gone up - never seems to get below 30% :-(
Is this down to my diet? Am I not eating enought - I am close onto 1900 cals, 5 meals a day, 48% P, 37% C, 15% F. What can I change??

 

[pintoca]

My current weight is now 219 pounds, so a further drop of 8 pounds - still an issue with that damn fat monitor - as it now shows my fat % at 31.5 so its actually gone up - never seems to get below 30% :-(
Is this down to my diet? Am I not eating enought - I am close onto 1900 cals, 5 meals a day, 48% P, 37% C, 15% F. What can I change??

lower your carbs to 25% and up your fats to 30% (good fats). 15% fats is low.

you can also try the following:

1. Increase cals to 2000-2100 (just to be completely sure you are not undereating).

2. Increase cardio (either frequency, intensity or duration. Or a combination of the three)

3. Increase your weight training (probably just a change of routine).


Breaking a plateau is normally a matter of shaking things up a bit. Are you cycling your cals/carbs as well? Or are you eating linear through the week? is the cheating in control?

Think hard, what can you do better in order to match what is written on that diet paper stuck on your fridge.

 

[jassdhali]

Weight training is probably a weak area as I havent been able to dedicate enough time to do full routine - although I have stuck to the time to complete my cardio. My cardio has been upped in intensity last week or so. Managing to cycle carbs only once a week. Can you suggest a GOOD fat source??

 

[pintoca]

Weight training is probably a weak area as I havent been able to dedicate enough time to do full routine - although I have stuck to the time to complete my cardio. My cardio has been upped in intensity last week or so. Managing to cycle carbs only once a week. Can you suggest a GOOD fat source??

2 years ago I'd have said: Flax

nowadays, there are reports that indicate that Flax actually raises estrogen (not something we want for a variety of reasons). Point is, I'm not sure if people are going 0 Flax or simply reducing it. I still take a tbsp every morning.

Anyway, besides flax, other excellent fat sources are:

Salmon (or other fatty fishes, rule of thumb is al cold-water fish is fatty and good)

nuts

olive oil (try and find extra-virgin, cold pressed, it's the best quality. Normally from Spain or Italy)

those 3 should provide enough options

 

[magby]

Udo 3-6-9 is also an excellent choice imo