Lost 85 lbs., on the way to losing another 60ish lbs., and vlogging it.

  • Jerebear

    Posts: 329

    Feb 28, 2011 2:10 AM GMT
    Hey all

    Hopefully this may be of some interest to you, although I'm not a jock (...yet). However, I know that there are plenty of lifelong fatties on this site looking for fitness information and support. I've done a thread on this before, but that one was quite wordy and besides, thread is cheap. So here goes...

    This is my latest progress pics video, skip to the 3:30 mark if you want to skip the babbling.



    My latest video is the one year anniversary of the start of my vlog. If you want to see someone lose 70lbs. (I lost the first 15 lbs. offline) in the span of 10 minutes check it out.



    This vlog will go on until Mar. 28th, 2014 which is when I turn 40. My aim is to get the best body I can realistically attain by then. After that the process of maintaining and improving it goes on for the rest of my life.

    If anyone else has a similar vlog or blog please share it with me. I'd love to know about it.
  • Posted by a hidden member.
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    Feb 28, 2011 5:29 AM GMT
    Glad to see you back and making progress. Definitely improving, you're starting to get a shape and not be shapeless. And your face looks waay bettericon_smile.gif
  • Jericophantom...

    Posts: 185

    Feb 28, 2011 8:37 AM GMT
    simple diet and exercise

    or do you invoke the power of supplements or or drinks
  • Posted by a hidden member.
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    Feb 28, 2011 10:02 AM GMT
    Congratulations and great work. Pretty inspiring!
  • Jerebear

    Posts: 329

    Mar 01, 2011 4:06 AM GMT
    beneful1 saidGlad to see you back and making progress. Definitely improving, you're starting to get a shape and not be shapeless. And your face looks waay bettericon_smile.gif


    Thanks, yeah I am. Unfortunately, because I still wear a shirt when I do progress pics you cant really tell, but I definitely see a great shape emerging from under the fat. I still wear a shirt because I'm so self-conscious about the bitch-tit situation (dont care about the stomach nearly as much), but a year's worth of incline presses and flat flyes have pulled everything up and out quite nicely and I have reduced those tits to half their size as I've gone from 40% to just under 34% body fat, so I expect that I will be able to go shirtless as I get closer to 25%. Where I really see a difference even with a shirt on is my back, pretty much all the rolls are gone.
  • MuscleComeBac...

    Posts: 2376

    Mar 01, 2011 4:09 AM GMT
    You are amazing. Truly. You are so inspiring. I'm humbled and in awe.

    Handsome (stunning, actually), driven, focused and determined.

    Hold fast, brother. You are closer and closer to home every single day.
    WOW!
  • Posted by a hidden member.
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    Mar 01, 2011 4:16 AM GMT
    Wow! Keep it up man. That's great icon_smile.gif
  • coastguy90814

    Posts: 661

    Mar 01, 2011 4:18 AM GMT
    Great job man! you should be proud. Keep up the good work. If you're interested, friend me on FB. I tend to use my FB page as a health and fitness forum and also belong to a FB group dedicated to health/fitness. I also have a youtube page dedicated to the same, just thought it might help in your weight loss journey. If you'd like to add me, my link is below and that goes for anyone else!! :-) I can give you the name of the group later. Congrats again!

    Rick

    Link: http://www.facebook.com/BELIEVE8
  • Jerebear

    Posts: 329

    Mar 01, 2011 4:19 AM GMT
    Aqualad19 saidsimple diet and exercise

    or do you invoke the power of supplements or or drinks


    Yeah, diet and exercise (and good regular sleep, which is as important as the other two) are the 3 main pillars, but I wouldnt call my plan simple and yes I do supplement.

    If you want to merely shrink, weigh less, have a deflated bag for skin, destroy your metabolism and in all likelihood eventually lose your battle with homeostasis and stall and eventually regain the weight then "eat less move more" as they say.

    If you want to transform your body, get lean, keep a high metabolism, and make the change sustainable, then, in my opinion, you've got to delve deeper into the world of the hormones that regulate our tissues and learn how to affect them.

    As far as supplements go, there's nothing magical out there. But I do have to meet a protein minimum of 175g a day, and if I cant get that in whole foods (I do my best) then I supplement with whey. I also have a RTD protein drink with sucrose for right before my workouts and I add to that a teaspoon of creatine. I do drink a MRP right after my workouts. And I also take fish oil for my EPA because I'm not really a fan of fatty fish like salmon, though I wish I was. I take that with all my meals as well as a multivitamin.
  • neosyllogy

    Posts: 1714

    Mar 01, 2011 4:19 AM GMT
    Awesome progress, big 'grats.
    You've clearly made one big mistake though.
    You didn't cite the music you're playing in your first video (towards the end). What's the song?
  • Jerebear

    Posts: 329

    Mar 01, 2011 4:24 AM GMT
    Thanks everyone, I appreciate the comments! icon_smile.gif

    Thanks coastguy, I'll check it out.

    I always give credit to artists, its always in the end stats/credits...the name of the tune is "Go!" by Tones on Tail....a classic from around '84 or '85.
  • Jerebear

    Posts: 329

    Mar 02, 2011 3:59 AM GMT
    I was asked in email about my plan (as it is, right now anyway), so I thought I would post that here.

    On the diet side, I have a carb limit of 125 grams/ day on non-workout days and a protein minimum of 175 grams/day every day. I dont watch fat or total calories at all, for regulation of those I just use my body's own hunger/satiety feedback, and because fat satisfies (unlike carbs), I can trust that natural mechanism. Carbs are not limited on workout days, because those refeeds keep my leptin levels at normal, and besides I need the anabolic effects of insulin on those days.

    That carb limit is not set in stone. Its set to achieve my weight targets. For my targets I use Forbes' equation of dBW=((10.4+FM)/10.4)dFFM where dBW is change is total body weight in kgs (divide lbs. by 2.2); FM is current fat mass in kgs; and dFFM is change in fat free mass in kgs. This equation is based on the whole population, individuals vary and I'll get to that in a second, but this is basically par for the course (and its the same equation whether gaining or losing weight), and I try to meet or beat this. For me, I try not to lose more than 1 pound of FFM a month and for this month my equation looks like this:

    current FM = 83.4 lbs = 37.9 kgs
    dFFM = -1lbs. = -0.455 kgs

    dBW = ((10.4+37.9)/10.4)(-0.455) = -2.11 kgs or -4.6 lbs.

    So I'm aiming to lose 4.6 lbs. this month, and that carb limit is what I play with to achieve that. I'll take it up or down in increments of 25 grams/day, wait 2 weeks, because it takes that long for metabolism to adjust and then start measuring results again and make more adjustments as necessary.

    Now although the weight target is set so that I lose only a pound of FFM, I'm trying to lose less than that obviously, so how I try to affect that is coming up as soon as I type that.....

  • Jerebear

    Posts: 329

    Mar 02, 2011 4:14 AM GMT
    To get better results than the Forbes equation, there's two things you can do:

    1. the slower you change your weight, the better your chances
    2. affect your calorie partitioning ratio (or p-ratio)

    Now over 80% of your p-ratio is set by genetics (which is why there are people genetically suited to adding muscle almost no matter they do, or conversely people who are genetically suited to adding fat almost no matter what they do), but you can control it a little bit, and if you are losing weight slowly that little bit can really make the difference.

    The things that affect it (not counting drugs/steroids) are:

    -sufficient protein intake (with sufficient essential amino acids)
    -sufficient omega-3 fatty acid intake
    -sufficient carbs pre-workout (with sufficient carbs for insulin response immediately after workout)
    -stimulus for hypertrophy (the right kinds of strength training)
    -well regulated leptin levels

    A note about leptin: its a hormone that regulates the burning of fat (unlike insulin which regulates the storage of fat) and it will crash 50-80% after a week of carb restriction. It responds very well to a carb refeed however, going back to normal levels. That's why when I've tried a blanket restriction of carbs on all days I lose alot more fat-free mass, then when I do intermittent carb restrictions.

    Okay so thats where I get my carb limits and protein minimums from, and now on to my workout....
  • Jerebear

    Posts: 329

    Mar 02, 2011 4:31 AM GMT
    I dont do any cardio.

    Dont get me wrong it has alot of health benefits, but if you are very fat, it will hinder your ability to maintain lean body mass, that's all I'm saying. Lean people have to do it to mobilize fat (which is not an issue for anyone over 15% body fat) and they cant get a calorie deficit from their diet because to do so they would have to sacrifice essential amino acid intake and essential fatty acid intake.

    If you are very fat, it will increase your calorie deficit, increase your rate of loss and negatively affect your p-ratio.

    I do strength training only. I use the hypertrophy specific training (HST) routine developed by Brian Haycock. If you want information about it go here:
    http://www.hypertrophy-specific.info/iB_html/uploads/HST_Faq_book.pdf

    Its not a well organized document, its more like a collection of articles and FAQs. You can also find more concise information about it on bodybuilding.com and others.

    I follow that routine with some changes. Because I work out at home without a spotter I dont do the 2 weeks of negatives. I do the 15s for everything but squats (the burn is too much, I cant keep good form, so I start with 10s for those), and when I'm on the 5s I do those for the compound movements only (and continue with the 10s for the rest of them). I do 1 set (biggest bang for your buck if you do just 1 set) each, with little rest, of squats, leg curls, leg extensions, bent-knee good mornings, flat press, incline press, flat flyes, shoulder press, wide-grip and narrow-grip pulldowns, low cable rows, rear delt rows, lateral raises, tricep extensions, bicep curls and cruches to failure.

    I do that 3 times a week.

    About 2 and a half hours before I'll eat an apple, about 1 hour and 45 minutes before I'll have a banana and then about 1 hour before on my way home from work I'll drink a RTD that contains 30g of protein and 50 grams of sugar, so that gives me a little over 100 grams of simple carbs for my workout which takes just over an hour to do. After my workout, I'll have an MRP (at the moment, that happens to be Muscle Milk, but that varies) and then a meal of whatever I want. The shit that I love and wont give up, like pizza or fish and chips go in this slot in time and no others.

    ....and thats about it really. Hope that info was useful to you.
  • TheAlchemixt

    Posts: 2294

    Mar 02, 2011 4:39 AM GMT
    Ur motivating man . Keep up the good work!
  • Posted by a hidden member.
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    Mar 02, 2011 6:51 AM GMT
    Thanks Jerebear for the outline!

    Do you differentiate between starchy carbs and complex carbs a la vegetables?

    I am sure I will have more questions later, but I will need to study your outline in details more.
  • mynyun

    Posts: 1346

    Mar 02, 2011 7:03 AM GMT

    Dang good work. When you are done you can head my way to kick my sorry butt into shape.
  • LifeByTheHorn

    Posts: 255

    Mar 02, 2011 7:40 AM GMT
    You are great and on the right path. You will achieve what you want. But afterwards, which is the most important corner stone, you totally have to make this as a life style for years to come and stop emotional eating! This is the key! Work also in emotional background of old habits as well, so you have a permanent life transformation!
  • Jerebear

    Posts: 329

    Mar 03, 2011 4:37 AM GMT
    spiffy saidThanks Jerebear for the outline!

    Do you differentiate between starchy carbs and complex carbs a la vegetables?

    I am sure I will have more questions later, but I will need to study your outline in details more.


    yes and no

    People spend too much time and energy, IMO, stressing about the details, when the fundamentals are what is important, and the fundamentals are the macronutrients (protein, fat, and carbs). There's research to back up this assertion. There's a study that looked at the affect on metabolism that a Big Mac had and compared that with a healthier mix of food with an identical macronutrient profile and the researchers could not detect a difference.

    That said, people who tend to eat Big Macs on a regular basis usually have a shitty macronutrient intake overall compared to those that eat healthier foods, but I think you see my point.

    On non-workout days, with a 125 gram carb limit, if I want to eat enough to satisfy, I really have no choice but to limit myself to non-starchy vegetables and low-sugar fruits like berries and melons, but sometimes real life gets in the way and I eat some high-carb thing on those days. I dont stress about it, but I do stick to my limit. Generally my staple carbs tend to be raspberries, blueberries, cucumber, carrots, broccoli and green beans, all stuff that I easily throw in containers and take with me everywhere.
  • Jerebear

    Posts: 329

    Mar 03, 2011 4:45 AM GMT
    LifeByTheHorn saidYou are great and on the right path. You will achieve what you want. But afterwards, which is the most important corner stone, you totally have to make this as a life style for years to come and stop emotional eating! This is the key! Work also in emotional background of old habits as well, so you have a permanent life transformation!


    Thank you

    I dont have too much of a problem with emotional eating. I tend to eat alot of fatty food early in the day, and so I never get cravings in the evening.

    I have to say too, and this is just my take on it, that I dont really believe in emotional eating. I think the concept should be flipped on its head. The way people eat causes them to have emotions that lead them to continue to eat that way. The effect is really the cause.

    I guarantee you this is a permanent transformation. There is no "afterwards".