Questions for people that use to be fat/ The beggining of my transformation.

[firefighter337]

When did you begin noticing rapid weight lose?

**I am not getting ahead of myself; nor am I getting impatience.

Started December 31st 2008.

My beginning weight was 285. Sitting at 273 as of 10 minutes ago. Both were bare weigh-ins. I took before pictures and current pictures today. Only real notice is in the face and neck. I also took beginning inches. I am going to re-measure monthly.

Diet -
According to online calculators my resting metabolic rate is ~2,500-2,600 calories daily. According to online resources, I am a cross between a Endomorph and a mesomorph. (I am not sure if these are theories or 100% fact)

I am aiming for 2500 calories daily. A lower carb diet. 250 grams of protein, 150 grams of carbs, 100 grams of fat. 40-35-25 ratio. It is normally a little higher due to a protein and oatmeal shake before and after the gym.

I have been following recommended protein, carb and fat intake to a T. I have cut out all sources of sugar except fruits. I have cut out all negative fats. My only cheat meal in almost 3 weeks was a steak burrito from the mexican place yesterday.

All of my meals are rounded and equal, Sample meals are:
- Chicken breast, brown rice, steam veggies from freezer
- Salmon, sweet potato, steam veggies from freezer
- Salad with chicken breast, tomatoes carrots, green peppers, red peppers, almonds, VERY light on oil and vinegar for dressing
- Protein shake with oatmeal blended in

Cardio and workout -
I do HIIT cardio. I use the elliptical for 30 minutes. Currently, 5 minute warm-up, 2 minutes high (heart rate - 175-180), 2 minutes low(heart rate - 155-160), 5 minute cool down. Maybe a little long, but I am looking for the cardio benefits for my job. I have noticed my recovery times have increased DRAMATICALLY. (Use to take almost 15 minutes for my heart rate to drop lower than 120 after cardio, now takes less than 5 minutes)

When it warms up a little, I am going to start riding my bike to work and then back the mornings I get off. I work 24 on, 48 off.

For workout I am following the 12 week transformation from Bodybuilding.com - Bodybuilding.com - Your 12-Week Daily Video Trainer - Your 12-Week Daily Video Trainer - How To Get Started!

I know its probably not the best, but it is organized and has retaught me proportions, and takes the guess work out of "WHAT TO DO" in the gym, how to shop, how to prepare and store meals, etc. I just watch the video in the morning and follow what Kris Gethin has to say. Something is better than nothing at all. It is only 12 weeks, I am going to stick it out.

As far as the initial question: When did you begin noticing rapid weight lose?

 

[firefighter337]

Supplements -
American Sports Nutrition - Double Dutch Chocolate
Lipoflame - only on days I am not motivated
Amplify02 - on lifting days only
Multi vitamin/mineral - one-a-day .... I want a new one, anyone want to make a recommendation.
Flaxseed Oil Caps - 4500 mg's daily.

 

[puddlemonkey]

Well hello there little buddy!

 

[shrimp poboy]

im getting fatter by the day

 

[PICK3]

I have a good friend who is a Fed firefighter.

The way they cook on the job its got to be hard not to pig out.

 

[puddlemonkey]

im getting fatter by the day

Where's your k?

 

[Gawd]

Hey man,

I steadily dropped fat for the first couple months, then it began to slow down. Now I need to keep switching things up and increasing intensity and stuff.
I didn't start to really notice a difference in the mirror for about 2 months. Pictures are the best though because you see yourself each day.
Keep it up, I'd say in about 6 months you'll have a pretty good transformation.

I started in June 08.. since then have gone from 370-380 lbs to 291 lbs. Keep the intensity up, and every time you begin to plateau, switch up your routine a bit.

 

[firefighter337]

Thanks for the information Gawd.