Furyguy
Senior Don Juan
Overview
Down exactly 30 pounds in 11 weeks. 2.7 pounds per week, not incredible but I will take it.
My objective was to tear fat off of me as quickly as possible.
Second objective was to preserve as much muscle mass as possible. However, this was secondary to the main goal and not a major concern.
I purposefully did not set strict guidelines on the diet because I knew this would work better for me. I did not spend a single second thinking about or counting calories. I did not keep a food log. I did not count grams of macronutrients. I ball-parked, estimated, and guessed nearly all of my meals. I drank excessively most weekends. I cheated constantly.
It still worked. That is why I am posting it here. Here is the plan.
Starting weight: 218
Final weight: 188
Diet
Carbs: Very low carb diet.
6 meals a day. The first three may contain carbs if desired. The last three may not. No carbs after noon if possible. Try to get around 50g carbs a day. Usually around 30-40 in the form of fruit or oatmeal for breakfast. The remainder came from what I called "incidental carbs" in the form of 1-2g for salad dressing, in protein shakes which have about 4g each, 1-2g in marinade for chicken/fish, and so forth.
Some days I actually ate NO carbs. This was mostly on a whim, and not set in stone. Basically whenever it was convenient. Usually 2-3 days a week.
Fat: Eat them in the last three meals of the day. These meals are usually small. I didn't count calories or grams, just kept the meals small.
Protein: Lots. 1g per pound of body weight at least, more if possible. Ate it with with every meal.
Food I ate:
Egg whites - buy it in liquid form in a carton, very cheap! Almost pure protein.
Cans of Chunk Light Tuna - again almost straight protein, also cheap.
Tilapia Filets - cheap, delicious, almost pure protein. Pan fry it.
Fruit and Oatmeal in the morning for carbs.
Natural Peanut Butter, or unsalted mixed nuts at night.
Cook all your food in Extra Virgin Olive Oil, and pour it on top of anything it will go with.
I work in food services, so I get a LOT of random meals. Mostly I restricted myself to:
Chicken Breast
Steak
Beef Tenderloin
Turkey
Cheeses
No sweet or sugary crap!
Drink 3-4 protein shakes a day. Usually had one with the majority of my meals each day.
I also had a few days a week of NO carbs, whenever possible. Just eat eggs in the morning, some tuna for lunch, then go to fat. I feel this was also very helpful. Just don't do it every day.
Exercise
In the beginning I did a 10x3 program. 10 sets, 3 reps, 45 seconds of rest between each set, as little time as possible in between movements. I did this order of movements:
Power Clean
Snatch from Floor
Decline Bench Press
Bent-Over Row
Squat
Roughly 60% of 1RP for each. This is hard and WILL kick your ass!
Did this for about 5 weeks. Second program was complexes. If you don't know what a complex is, check this out:
http://www.t-nation.com/free_online...g_performance/rebuild_yourself_with_complexes
I played around with it, but my favorite was 5 set, 5 reps of these movements in this order:
Power Clean
Push Press
Back Squat
Good Morning
Bent-Over Row
Deadlift
Did that with 115 pound at 190-205 body weight. Exactly two minutes of rest in between sets. Definitely makes you wish you were dead!
For cardio, I did the following:
HIIT: Sprint 100 meters, jog 100, x16. Grueling!
Hill sprints: Sprint up the hill, walk or jog back down. Go again as soon as you feel you are capable. Go for as many as possible in a half-hour.
Steady-state: 45 minutes uphill walking, 3.0 MPH, 15% gradient. Also tough!
I did this when I could wake up and do it on an empty stomach. Woke up, drank two cups of coffee and went to the gym. Great way to start the day!
After a while the HIIT got to be too much on my legs so I switched to only the steady-state because I was worried about hurting myself.
Supplements
Used BioTest's HOT-ROX Extreme. Can't say for certain if they actually did anything, but I lost a ton of fat, so I'm happy.
http://www.tmuscle.com/productInfo.do?id=1066793
I recommend it, but this is based on nothing but my own biased success and trust in BioTest to deliver quality goods.
Also used their Leucine, love it.
http://www.tmuscle.com/free_online_...t_unleash_the_full_anabolic_potential_of_food
Results
So I'm down 30 pounds obviously. A lot of it appears to be fat. I have not tested my strength as of yet. Today repped 3x5 Bench Press at 155, felt way more difficult than it should have with my previous PR at 235. Squatted 2x5 at 200, also feels like it was harder than I expected. Previous PR of 305. I guess this will happen a bit when losing 30 pounds this quickly. In terms of % of body weight, I think I am at roughly the same as before (AKA relative strength unchanged).
Bodyfat dropped from (complete estimates here) probably around 20-21% to around 12-13%. I went from total beer belly to barely visibly defined upper abs.
Subjectively, my arms look bigger. They may even actually BE bigger (the complexes really are ****ing crazy), but they definitely LOOK much bigger. My chest is more well defined. My legs are MUCH more well defined in the quad and hamstring areas. Calves, no real change. Forearms are stronger, don't appear to have grown, but are much more vascular. Upper back is more well defined. My shoulders are big. Traps bulge out a bit more. My stamina and endurance increased noticeably from the inclusion of cardio.
Conclusion
I ****ed the diet up pretty bad. I get suckered into going out for meals a lot. I tried to eat those as healthily as possible. I also made up for it by not eating much the rest of the day.
I turned down every other bad temptation. Every chance to eat some sugary **** my room mate had laying around the house when I was out of healthy food, and all the delicious stuff that got cooked for me by various people. "No mashed potatoes for me, thanks." God that is ****ing hard to say No to. I didn't want to sacrifice my social life, so I went out way too often.
I drank heavily for the first month, cut back for the second.
One thing I can say I did not half-ass at all were the gym sessions. I beat the **** out of myself every single time, as close as it gets to puking, crawling my way to the locker room gasping for air, struggling to the bench and just sitting there for 10 minutes while I recover. Laying down and dying on the field after sprints. I never missed a session and went twice some days. They absolutely wrecked me.
I'm stopping the diet now simply because I feel like stopping it. I had no target weight, but I'm sick of doing this.
Hope it helps someone out there!
Down exactly 30 pounds in 11 weeks. 2.7 pounds per week, not incredible but I will take it.
My objective was to tear fat off of me as quickly as possible.
Second objective was to preserve as much muscle mass as possible. However, this was secondary to the main goal and not a major concern.
I purposefully did not set strict guidelines on the diet because I knew this would work better for me. I did not spend a single second thinking about or counting calories. I did not keep a food log. I did not count grams of macronutrients. I ball-parked, estimated, and guessed nearly all of my meals. I drank excessively most weekends. I cheated constantly.
It still worked. That is why I am posting it here. Here is the plan.
Starting weight: 218
Final weight: 188
Diet
Carbs: Very low carb diet.
6 meals a day. The first three may contain carbs if desired. The last three may not. No carbs after noon if possible. Try to get around 50g carbs a day. Usually around 30-40 in the form of fruit or oatmeal for breakfast. The remainder came from what I called "incidental carbs" in the form of 1-2g for salad dressing, in protein shakes which have about 4g each, 1-2g in marinade for chicken/fish, and so forth.
Some days I actually ate NO carbs. This was mostly on a whim, and not set in stone. Basically whenever it was convenient. Usually 2-3 days a week.
Fat: Eat them in the last three meals of the day. These meals are usually small. I didn't count calories or grams, just kept the meals small.
Protein: Lots. 1g per pound of body weight at least, more if possible. Ate it with with every meal.
Food I ate:
Egg whites - buy it in liquid form in a carton, very cheap! Almost pure protein.
Cans of Chunk Light Tuna - again almost straight protein, also cheap.
Tilapia Filets - cheap, delicious, almost pure protein. Pan fry it.
Fruit and Oatmeal in the morning for carbs.
Natural Peanut Butter, or unsalted mixed nuts at night.
Cook all your food in Extra Virgin Olive Oil, and pour it on top of anything it will go with.
I work in food services, so I get a LOT of random meals. Mostly I restricted myself to:
Chicken Breast
Steak
Beef Tenderloin
Turkey
Cheeses
No sweet or sugary crap!
Drink 3-4 protein shakes a day. Usually had one with the majority of my meals each day.
I also had a few days a week of NO carbs, whenever possible. Just eat eggs in the morning, some tuna for lunch, then go to fat. I feel this was also very helpful. Just don't do it every day.
Exercise
In the beginning I did a 10x3 program. 10 sets, 3 reps, 45 seconds of rest between each set, as little time as possible in between movements. I did this order of movements:
Power Clean
Snatch from Floor
Decline Bench Press
Bent-Over Row
Squat
Roughly 60% of 1RP for each. This is hard and WILL kick your ass!
Did this for about 5 weeks. Second program was complexes. If you don't know what a complex is, check this out:
http://www.t-nation.com/free_online...g_performance/rebuild_yourself_with_complexes
I played around with it, but my favorite was 5 set, 5 reps of these movements in this order:
Power Clean
Push Press
Back Squat
Good Morning
Bent-Over Row
Deadlift
Did that with 115 pound at 190-205 body weight. Exactly two minutes of rest in between sets. Definitely makes you wish you were dead!
For cardio, I did the following:
HIIT: Sprint 100 meters, jog 100, x16. Grueling!
Hill sprints: Sprint up the hill, walk or jog back down. Go again as soon as you feel you are capable. Go for as many as possible in a half-hour.
Steady-state: 45 minutes uphill walking, 3.0 MPH, 15% gradient. Also tough!
I did this when I could wake up and do it on an empty stomach. Woke up, drank two cups of coffee and went to the gym. Great way to start the day!
After a while the HIIT got to be too much on my legs so I switched to only the steady-state because I was worried about hurting myself.
Supplements
Used BioTest's HOT-ROX Extreme. Can't say for certain if they actually did anything, but I lost a ton of fat, so I'm happy.
http://www.tmuscle.com/productInfo.do?id=1066793
I recommend it, but this is based on nothing but my own biased success and trust in BioTest to deliver quality goods.
Also used their Leucine, love it.
http://www.tmuscle.com/free_online_...t_unleash_the_full_anabolic_potential_of_food
Results
So I'm down 30 pounds obviously. A lot of it appears to be fat. I have not tested my strength as of yet. Today repped 3x5 Bench Press at 155, felt way more difficult than it should have with my previous PR at 235. Squatted 2x5 at 200, also feels like it was harder than I expected. Previous PR of 305. I guess this will happen a bit when losing 30 pounds this quickly. In terms of % of body weight, I think I am at roughly the same as before (AKA relative strength unchanged).
Bodyfat dropped from (complete estimates here) probably around 20-21% to around 12-13%. I went from total beer belly to barely visibly defined upper abs.
Subjectively, my arms look bigger. They may even actually BE bigger (the complexes really are ****ing crazy), but they definitely LOOK much bigger. My chest is more well defined. My legs are MUCH more well defined in the quad and hamstring areas. Calves, no real change. Forearms are stronger, don't appear to have grown, but are much more vascular. Upper back is more well defined. My shoulders are big. Traps bulge out a bit more. My stamina and endurance increased noticeably from the inclusion of cardio.
Conclusion
I ****ed the diet up pretty bad. I get suckered into going out for meals a lot. I tried to eat those as healthily as possible. I also made up for it by not eating much the rest of the day.
I turned down every other bad temptation. Every chance to eat some sugary **** my room mate had laying around the house when I was out of healthy food, and all the delicious stuff that got cooked for me by various people. "No mashed potatoes for me, thanks." God that is ****ing hard to say No to. I didn't want to sacrifice my social life, so I went out way too often.
I drank heavily for the first month, cut back for the second.
One thing I can say I did not half-ass at all were the gym sessions. I beat the **** out of myself every single time, as close as it gets to puking, crawling my way to the locker room gasping for air, struggling to the bench and just sitting there for 10 minutes while I recover. Laying down and dying on the field after sprints. I never missed a session and went twice some days. They absolutely wrecked me.
I'm stopping the diet now simply because I feel like stopping it. I had no target weight, but I'm sick of doing this.
Hope it helps someone out there!