OS Weight Loss 2011

[UNC_Pete]

Re: OS Weight Loss 2011

I'm dropping weight like crazy this week, and I don't know if it is due to stress or whatnot. But, I am down to 292 this morning.

[Redemption]

Re: OS Weight Loss 2011

lets say your a regular fellow, not completely fat, but not really in great shape, and on average everyday you eat a diet of 2,500 calories (probably a low ball for modern male diets)

Now, if you do intermittent fasting just once a week, and change nothing else. No more working out than normal, eat like normal 6 days a week (including all those fatty deserts you eat 4-5 times a week), that would be a calorie deficit of 2,500 a week.

quick math, thats 130,000 calories a year, or about 37 pounds of fat lost.

Intermittent fasting is your friend. Doing pretty much the bare minimum, it can still work wonderfully. You don't have the pain of any regular calorie restrictions which makes it a legitimate life long change (honestly, when I fast for a day+ I don't even feel like eating most of the time afterwards, and fatty/greasy foods are less appealing). And even if you stop, you wont pack on the pounds like most "diets" afterwards because you aren't crippling you metabolism like you do when you go on cal restriction diets (not to mention you wont have all these cravings for "real" food because thats what you're eating 6 days a week anyway). And thats ignoring all the other scientifically proven benefits (jonesy will link them again if he has to lol) intermittent fasting has.

I honestly love intermittent fasting. This time last year, I was about 210 pounds. For about 6 months, I cleaned up my diet a bit, worked out quite a bit more, and dropped to around 185 in that span. Since then, I've been swamped with work and graduating in December, and have worked out less in that time than any in probably the last 5 years. And my diet has been pretty much what it was prior to those 6 months of attempting to get into better shape. I last weighed myself about a month ago, and I was down to 170 despite doing pretty much exactly what I did when I was 210, except I incorporated intermittent fasting into my diet. Right now if I jumped on a scale, I'm guessing I'd be in the 165-160 range (thats how I feel anyway lol... definitely slimmer than I was a month ago).

I'd love to have the time to hit the gym hard and pack on 20 lb's of muscle, but right now I just don't have it. Hopefully I will in the near future. But for me, intermittent fasting has enabled me to actually improve on the work I put in 6 months ago and actually continue to slim down without any real muscle loss (besides what you'd expect when you go from working out 5/6 times a week to 1 or 2 at most) while living a far more out of shape lifestyle. It's not idea, like I said I'd love to have the time to work out more, but for anyone that doesn't have the time, or isn't ready to make the committment of going "full blown" I'd strongly suggest just giving intermittent fasting a try for a few months and see how you feel. If you do it every third day great, if its only once a week, thats fine too, just give it a shot. It is a minimal committment (a little self discipline while you get over the "hunger hump" and going a second day fasting is much easier than the first imo btw) for really astounding results in my case.

[Redemption]

Re: OS Weight Loss 2011

my favorite thing is when you go out with people you only see once in a while and they comment about how much skinnier/better you look and what you're doing. If you're working out more, dieting, etc... I just say no then order my nice big greasy burger and a few beers lol. It's fun to see the confusion on peoples faces, I've had friends swear I must be running everyday or something!

I plan to be at around 180-185 one day with even less body fat, but until I can make the committment, no reason not to continue to improve what I can.

[UNC_Pete]

Re: OS Weight Loss 2011

Yeah, this is definitely the best "diet" I have ever tried. After the first few weeks it is so easy it is insane! Plus, there seems to be some research and proof that a low intensity workout at the height of your fast can actually burn more fat that normal. It's somewhere on leangains.com.

[jeremym480]

Re: OS Weight Loss 2011

Keep up the good work Pete!

[Cusefan]

Re: OS Weight Loss 2011

I have lost about 12lbs in the past couple weeks, its my normal spring time weightloss mode. I have been making gazpacho lately and that has def. helped, 3 cups damn near fills me up and its only like 140 calories.

I am not calling this a diet though, this is honestly a lifestyle change for me. I dont know what clicked but I have been far less hungry lately, I have been walking anywhere between 5-7 miles a day(work), and I really do feel good. I know I am losing weight as my clothe are starting to become a little baggy. I am really confident that I am going to lose the extra weight I got and keep it off for a long time, I just know it.

I just got to start getting to gym more, ( want to hit a certain weight before I start p90x), cut back on my diet soda, drink more water, and get my butt off the couch playing video games.

[UNC_Pete]

Re: OS Weight Loss 2011

Easter was bad, real bad, for my diet. I weighed in this morning at 295.8! I'm sure I will level off somewhere tomorrow and be back to 292 in no time.

[Jonesy]

Re: OS Weight Loss 2011

my favorite thing is when you go out with people you only see once in a while and they comment about how much skinnier/better you look and what you're doing. If you're working out more, dieting, etc... I just say no then order my nice big greasy burger and a few beers lol. It's fun to see the confusion on peoples faces, I've had friends swear I must be running everyday or something!

Lol I love that. I've lost 35+ lbs and I go out to eat with friends who i don't get to see that often and i'm pounding some beers and eating chicken wings / burger and fries etc and I'm way leaner than they have ever seen me. Whereas before I would only have maybe one beer or skipped it completely and i'd eat a salad or something and was much fatter. I mean it's not that complicated it's just eating less overall but this is just a much easier way to do it that's for sure.

I should start an intermittent fasting thread rather than just always discussing it here, hope people don't get too annoyed.

It's funny that just about every health and fitness forum i have seen is nearly being taken over by IF type threads as so many people find it works so well and is so easy to adhere to.

[UNC_Pete]

Re: OS Weight Loss 2011

I think I leveled off at 294 this morning. My low of 292 last week may have been water weight because that is pretty drastic. I was 299.8 last Monday and dropped to 292 by Thursday.

[rspencer86]

Re: OS Weight Loss 2011

I should start an intermittent fasting thread rather than just always discussing it here, hope people don't get too annoyed.

I think that would be great, don't have much knowledge about intermittent fasting and I think that is something that could work pretty well for me.

I've searched through this thread and read the posts about I.F., but I'd like to see some more links, resources and advice.

[Jonesy]

Re: OS Weight Loss 2011

Done

http://www.operationsports.com/forum...if-thread.html

[UNC_Pete]

Re: OS Weight Loss 2011

Current Weight: 291.4

Pounds to 2nd Goal: 11.4

[Jonesy]

Re: OS Weight Loss 2011

Damn Pete you a dropping so fast now. Those are some biggest loser type numbers.

[Jonesy]

Re: OS Weight Loss 2011

A good read for anyone thinking of taking up weight training: http://www.bodyrecomposition.com/mus...ng-part-1.html

Very long but a good read.

[Jonesy]

Re: OS Weight Loss 2011

Also from Lyle McDonald (the same author as above):

Training Secrets for Size and Strength Gains (for Naturals)

* If you are natural, you must get stronger to get bigger. If, over time, you are not adding weight to the bar, you are not growing.

* Training a bodypart less than 2X/week will not give you optimal gains. An upper/lower split done Mon/Tue/Thu/Fri is close to optimal for most. Full body twice a week can work very well. Once every 5th day is the least frequently I would ever recommend a natural train. You’ll get less sore training more frequently and you’ll grow better. Save once/week bodypart training for pro bodybuilders (read: steroid users) and the genetically elite.

* When in doubt, do less volume, not more. You don’t need a zillion sets to stimulate hypertrophy, the bull**** written in the magazines to the contrary. If you can’t get it done in 4-8 hard sets (sometimes less, rarely more) you need to quit training like a ***** in the gym. I had a friend who sold supplements one time who kept asking me to design him a product that would really work. I told him to make a supplement that would make people work hard in the gym and watch their diets. He thought I was joking.

* Generally, basic compound exercises are best but isolation stuff has its place. Same for the machines versus free weights ‘argument’: both have their place. Anybody who tell you that you MUST do a certain exercise is arguing from an emotional stance, not a physiological one.

* If you think you can gain muscle without eating sufficient food or calories, you should quit bodybuilding and take up something easier, like golf. You can’t magically make muscle out of nothing, you need calories and protein to grow. If you can’t buckle down to eat enough on a consistent basis, you won’t grow an ounce of muscle. And spare me the excuses that you’re not hungry or your schedule won’t allow it. It’s about priorities, eat more or stay skinny.
Most hardgainers train like idiots and don’t eat enough.

* Diets should be based around whole foods first, supplements second. Remember the hoopla over zinc and testosterone and ZMA from Balco (hi Victor, hope you’re enjoying the forced sodomy in jail)? Red meat is a great source of zinc, iron, B12 and protein. Not to mention who knows how many other trace nutrients that are involved in optimal human physiology. Eat it every day. Remember all of that crap about indole 3 carbinole. Guess what, it’s found in cruciferous vegetables like broccoli and cauliflower. Every time you hear about a new magic compound, 99 times out of 100 it’s found in some whole food that you’re probably not eating. Eat whole foods with a ****pile of veggies every day.

* There is no singular best protein, each one has pros and cons. Generally, I think casein is better for dieting, whey for around workouts, whole proteins the rest of the time. You can’t beat milk (and the dairy calcium has benefits on bodyfat). I think mixing proteins at a given meal is a good idea to eliminte any shortcomings of one. I think food combining (or protein rotation) is a lot of hippy holistic bull****.

Dieting Secrets for Fat Loss

* You can’t magically lose weight unless you eat less or burn more calories with activity. Not unless you take drugs and those either make you eat less or burn more anyhow.

* Don’t bitch about how much you hate dieting or exercise. You can either change your diet and activity patterns, or you can stay fat. Those are your two options, except for drugs.

* To lose weight and keep it off you must change some aspect of your training and diet and do it forever.

* All diet books, no matter what line of bull**** they sell you, are working in terms of what’s in #3. Cutting all of the carbs out of your diet will generally make you eat less, so will cutting out all of the fat, so do diets taht change your eating habits in one fashion or another. Some books go the activity route. At the end of the day, even if they tell you that you don’t have to eat less to lose weight, they will trick you into doing it one way or another

Note: My job, as diet book author, is to turn Eat Less, Exercise, Repeat Forever into a 300 page book. Most diet books do it with 150 pages of recipes.

Everything else that you may come across, including my various gibberings in my books, are just details on the above. But at a fundamental level, until you are dealing with that 1% of 1% of trainees (elite athletes, bodybuilders trying to get to 5% bodyfat without muscle loss), those secrets are about all you need to know.

The equation is this:

Hard Work + Consistency + Time = Results.

Burn that into your head and quit looking for quick fixes and secrets.

Because they don’t exist.

Harsh but true.