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

[pintoca]

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

agreed,

forgot that one, but since it has flax in it as well. You can make your own Udo... If I remember correctly, it was something like 2 parts flax, 1 part sunflower oil (but don't quote me, I'll have to look where I read that)

 

[jassdhali]

Well I have upped my protein - dropped my carbs and upped my fat intake, and upped my calories, whether it was a glitch or not I will know in the next few weeks as this week I have managed to drop 3 pounds and show a drop of 1.6 % in fat. Lets see what happens, thanks for your input guys I need a push every so often

 

[fractionrR]

Hey I was wondering.

How old are you Pintoca?

I'm 38 and I have been over weight on and off since I was about 14. I did lose a lot of weight years ago(when I was about 21 I went from about 240 to 165 in about 12 months) and did it with a pretty sound diet and exercise program I created myself.

The rub now is I work late and I am at home working til around 1 or 2 am so midnight eating is common and it just kills me. I eat dinner around 7 pm but after 5 hours I get hungry again.

I feel like sh*t and want to drop now from about 260 to around 175. I'm 5'11" and I am going to start this program tomorrow.(well tonight actually)

I'd love to be around my target weight by July of the upcoming year. I guess I'll keep people posted....and I am sure I'll have some questions.

thanks for posting this up.

frR

 

[jassdhali]

Well just coming up to 5 months - currently my weight is 94.9kg a drop of 19.1kg (42lbs) from my start weight. My start fat percentage was 38% and is now 29.7%. Unfortunately 10lbs of that fat drop was muscle. I am currently consuming approx 1800 cals broken down as 45%P 35%C & 20%F.
I now need some help in dropping my fat percentage much lower, any help greatfullly received..

 

[elitefitness33]

Hello friend !
I am newbie and now i am enjoy this forum it is really
good job and i will say think for this job .

 

[mikediesel04]

You ever get the links working again? I would like to see the progress you made if possible. Thanks

 

[titeNtonedN08]

how do you know how much of the weight lost is fat vs muscle?

 

[morf33]

i cant seem to find a good link to the excel sheet any help to get it ?

Weight lbs 238.00 Fat % 38.70 LBM lbs 148.00 FAT lbs 93.00
My training routine is minimun 3 days - Weight Training ( to sustain Lean mass) followed by 40 mins cardio ( just over 500 cals ) so not light active - more off moderately active. I am just getting to grips with your cutting Calculator, its a great help to be able to see targets in front of u..cool.
So my 30% reduction comes in at 1956 - which does sound ok.
This is what I have started this week only - so I will keep updating this post - and asking ur opinion if thats ok

 

[jassdhali]

***************** UPDATED WORKING LINK *******************

http://pintoca.guaso.de/ef/Pintoca_...lator _v4.0.xls

***************** UPDATED WORKING LINK *******************

 

[morf33]

says cant download form site .could someone pm me so i can get it in email ?

***************** UPDATED WORKING LINK *******************

http://pintoca.guaso.de/ef/Pintoca_...lator _v4.0.xls

***************** UPDATED WORKING LINK *******************