[Chivas989]

Hello,

I would love to hear your comments about my current training and IF routine.

Current Stats
Age: 36
Weight: 227lbs
Height: 5'9"
Body fat %: 30%

Goals:
Weight: 180
Body fat %: 12%

This is my routine.

5 AM: Wake up and drink water or green tea and take 2 caffeine pills
6 AM: Crossfit class
12 PM: Lunch (usually, meat fish chicken veges with some rice)
6 PM: Lunch (usually, meat fish chicken veges with some rice)

I do Crossfit 4 days a week.
Throughout the day, i will drink water, green tea and espresso (in the morning)

So far, in approx 1 month. I lost 7 pounds. Not sure if I gained muscles but I am wearing some shirts that I haven't worn since the past 2 years.

Any thoughts, comments, suggestions? Feel free to ask me anything.

[one-two]

Keep it up. That's the hardest part.

[kosko]

That was the water weight you lost so keep that in mind as the loss will slow down going forward. In a healthy matter dropping 5lbs a month is good, you can be more aggressive but you will loose muscle mass and end up stressing your adrenals big time. My only advice would be to push up your first meal as the body after strenuous activity can go around 5-6 hours before it starts tearing down the house for food. Nothing wrong with it taking it fat stores but leaving it to long and it will start going after muscle also. That first meal don't be hitting your system till 2pm which is close to 8hrs, so keep that in mind. If your schedule is tight then incorporate BCAAs after the crossfit just to keep things in check.

[Dhorv9]

Make sure to get some good healthy fats in so you don't crash and burn. Try adding a spoon of coconut oil with your meals,
and like the guy above said, just keep it up. Consistency is key

[redbeard]

Eat your biggest meal right after lifting, doesn't matter if it's at 6 AM or 6 PM. Gotta feed those muscles.

And stop doing crossfit.

[peterfoo22]

One of the fatest ways to drop weight is cut carbs..specifically carbs from flour and wheat give it a try...

Beer, cakes, french toast, etc.

The fat comes off from the middle of the body as well.

[FretDancer]

1. Are you tracking calories? Are you tracking macros?

Since you say you are 30% body fat, building muscle may not be so important although you might still make some gains. Also because of this, you might be able to get away with caloric deficits that are a little higher. You will have to change this when you enter leaner levels 12-14% BF though.

2. Are you tracking fat loss progress? How?

If you are tracking calories (like you should), you should be tracking progress. You can do this in different ways, weigh yourself once every week and record this measurement. Allow a span of 3 weeks and compare all these 3 measurements. Was there any fat/weight loss? How much on average?

Take a look at these fat loss rates, they can give you an idea of how much you should (this is up to you) or can lose per week:

18-19% body fat: -1.7 lb/week
15-17% body fat: -1.5 lb/week
12-14%: -1.3 lb/week
9-11%: -1 lb/week
< 8%: 0.7 lb/week

Keep in mind that even if you are doing everything right this number my not be reflected on every weekly measurement you take, but should somehow come up after your 3 week span, added up of course.

Additionally, you can also take progress pictures of yourself every three weeks.

3. Are you tracking strength/muscle gain? How?

You should be keeping track of your strength gains in your training. Since you do Crossfit I assume you do the main compound movements, track your strength progress in them.

It is alright to fail or go slow, but most importantly never give up. Good luck

If you are interested, you might want to check and follow my Intermittent Fasting thread.

[Chivas989]

(10-02-2014 04:58 AM)FretDancer Wrote:  

1. Are you tracking calories? Are you tracking macros?

Since you say you are 30% body fat, building muscle may not be so important although you might still make some gains. Also because of this, you might be able to get away with caloric deficits that are a little higher. You will have to change this when you enter leaner levels 12-14% BF though.

2. Are you tracking fat loss progress? How?

If you are tracking calories (like you should), you should be tracking progress. You can do this in different ways, weigh yourself once every week and record this measurement. Allow a span of 3 weeks and compare all these 3 measurements. Was there any fat/weight loss? How much on average?

Take a look at these fat loss rates, they can give you an idea of how much you should (this is up to you) or can lose per week:

18-19% body fat: -1.7 lb/week
15-17% body fat: -1.5 lb/week
12-14%: -1.3 lb/week
9-11%: -1 lb/week
< 8%: 0.7 lb/week

Keep in mind that even if you are doing everything right this number my not be reflected on every weekly measurement you take, but should somehow come up after your 3 week span, added up of course.

Additionally, you can also take progress pictures of yourself every three weeks.

3. Are you tracking strength/muscle gain? How?

You should be keeping track of your strength gains in your training. Since you do Crossfit I assume you do the main compound movements, track your strength progress in them.

It is alright to fail or go slow, but most importantly never give up. Good luck

If you are interested, you might want to check and follow my Intermittent Fasting thread.

1.Are you tracking calories? Are you tracking macros?
a.I am tracking my food intake, but not my calories intake. I will fix that ASAP. As of this morning, I weigh 225 LBS. Therefore, its Bodyweight * 15 – Calorie (225*15-500=2875 total calories daily) Does this make sense?
2.2. Are you tracking fat loss progress? How?
a.No, not really. I do have a body fat % counter. I’ll use that along with measure my weight.
3.3. Are you tracking strength/muscle gain? How?
a.I do log my XFit Workouts in my journal.
Thanks for your feedback, I really appreciate it.

[Chivas989]

(10-01-2014 09:57 PM)redbeard Wrote:  

Eat your biggest meal right after lifting, doesn't matter if it's at 6 AM or 6 PM. Gotta feed those muscles.

And stop doing crossfit.

Why stop doing Crossfit? Whats so terrible about it? I'm genuinely curious.

[redbeard]

(09-30-2014 05:26 AM)Chivas989 Wrote:  

Current Stats
Age: 36
Weight: 227lbs
Height: 5'9"
Body fat %: 30%

Goals:
Weight: 180
Body fat %: 12%

I could talk about why I don't like crossfit for a while....but my main concern is why can't you do the WOD's yourself? How much are you paying for classes and is it really worth it?

Do you really need to be around people in order to succeed? Or is it that you need the competition?

Your goal is to lose weight and to lose fat, not become the best at exercise.

There is enough information on the internet for you to make your own plan and have the same results.

Is there any reason why you're doing crossfit that I'm missing? If so, please fill me in.

[FretDancer]

(10-04-2014 07:25 AM)Chivas989 Wrote:  

2.2. Are you tracking fat loss progress? How?
a.No, not really. I do have a body fat % counter. I’ll use that along with measure my weight.

Body fat % counter? Unless you get a DEXA scan, your BF% measurement will be basically useless, but it is not important anyways. You should not be using BF% as a "measurement" of progress.

You should be using the scale, pictures, and if you want, taking measurements of your limbs and other body parts.

[Ensam]

Consistency is the key. Weight loss isn't linear - especially if you're doing a significant amount of strength training. The best way to get a good idea of how much weight you're actually losing is to drink a lot of water - it'll prevent your body from retaining water which can mask fat loss. Also I recommend doing daily exercise - go for an hour walk on the days you don't lift.

Every 4-6 weeks take a week off of lifting (or go super light - a few reps at 50% of your one rep max just to keep the blood flowing) and every couple of weeks have a day or two where you eat at maintenance or slightly above (don't think of it as a total cheat day and go hog wild).

[Chivas989]

(10-04-2014 10:10 AM)redbeard Wrote:  

(09-30-2014 05:26 AM)Chivas989 Wrote:  

Current Stats
Age: 36
Weight: 227lbs
Height: 5'9"
Body fat %: 30%

Goals:
Weight: 180
Body fat %: 12%

I could talk about why I don't like crossfit for a while....but my main concern is why can't you do the WOD's yourself? How much are you paying for classes and is it really worth it?

Do you really need to be around people in order to succeed? Or is it that you need the competition?

Your goal is to lose weight and to lose fat, not become the best at exercise.

There is enough information on the internet for you to make your own plan and have the same results.

Is there any reason why you're doing crossfit that I'm missing? If so, please fill me in.

You make a very good argument. It is expensive and yes, I can certainly do the workouts at home or in a less expensive gym. However, I joined because I find there's good support from the gym. I do admit that I sometimes find it hard to do workouts home alone.

Having team screaming at you while doing through a set does help. For me that is.

But does it justify a 100$+ a month? Maybe, maybe not.

[Chivas989]

(10-05-2014 02:38 AM)FretDancer Wrote:  

(10-04-2014 07:25 AM)Chivas989 Wrote:  

2.2. Are you tracking fat loss progress? How?
a.No, not really. I do have a body fat % counter. I’ll use that along with measure my weight.

Body fat % counter? Unless you get a DEXA scan, your BF% measurement will be basically useless, but it is not important anyways. You should not be using BF% as a "measurement" of progress.

You should be using the scale, pictures, and if you want, taking measurements of your limbs and other body parts.

Thanks for the suggestions. I will start taking pics and measuring body fats. As for the body fat%, I did look around my area (Montreal, Canada) to find a place that provides a DEXA scan. No luck yet.

[FretDancer]

(10-06-2014 09:26 AM)Chivas989 Wrote:  

(10-05-2014 02:38 AM)FretDancer Wrote:  

(10-04-2014 07:25 AM)Chivas989 Wrote:  

2.2. Are you tracking fat loss progress? How?
a.No, not really. I do have a body fat % counter. I’ll use that along with measure my weight.

Body fat % counter? Unless you get a DEXA scan, your BF% measurement will be basically useless, but it is not important anyways. You should not be using BF% as a "measurement" of progress.

You should be using the scale, pictures, and if you want, taking measurements of your limbs and other body parts.

Thanks for the suggestions. I will start taking pics and measuring body fats. As for the body fat%, I did look around my area (Montreal, Canada) to find a place that provides a DEXA scan. No luck yet.

I think they are a little expensive too. But don't worry too much about it, if anything they would be helpful to get a certain idea of where you are right now to use as a starting point.

Also, be sure to take 3 types of pictures: frontal, side, and back. With good illumination.

Also when you weigh yourself, I think the best time is after you wake up and piss.

[imcca001]

(09-30-2014 05:26 AM)Chivas989 Wrote:  

Hello,

I would love to hear your comments about my current training and IF routine.

Current Stats
Age: 36
Weight: 227lbs
Height: 5'9"
Body fat %: 30%

Goals:
Weight: 180
Body fat %: 12%

This is my routine.

5 AM: Wake up and drink water or green tea and take 2 caffeine pills
6 AM: Crossfit class
12 PM: Lunch (usually, meat fish chicken veges with some rice)
6 PM: Lunch (usually, meat fish chicken veges with some rice)

I do Crossfit 4 days a week.
Throughout the day, i will drink water, green tea and espresso (in the morning)

So far, in approx 1 month. I lost 7 pounds. Not sure if I gained muscles but I am wearing some shirts that I haven't worn since the past 2 years.

Any thoughts, comments, suggestions? Feel free to ask me anything.

Hey
I think it is great you are trying to look and feel healthier. I like your goal it is very reasonable. If anything I think your goal could be even more ambitious, like 10%BF. I also think you should shoot for some specific strength goals at that bodyweight. For example at 180 lbs an intermediate goal would be 1.2X bodyweight on the bench, 8-12 pull ups, 2Xbodyweight on the deadlift, and 1.6x bodyweight on the squat. That being said I think 2-4 days a week of solid strength training would do more for your bodycomp then crossfit. For strength standards I suggest you check out this fantastic article on relative strength and enhancing body composition.
http://www.leangains.com/2011/09/fuckarounditis.html

For diet I recommend you check out this site. I think IF is much better when you have a stable metabolism and you are trying to loose a smaller amount of weight. Also it is very dependent on your lifestyle. For someone who sits at a computer all day it can be perfect. For someone with a more active lifestyle I would recommend something simpler that does not require calorie counting. For diet check out this article.

http://everythingweknowsofar.com/2014/09...-physique/

[glichman]

Hi, I signed up to the forum after seeing your post as your starting stats are similar to mine. I started a little lighter and lower body far at about 22-25% body fat.

From my experience only, I think you can be a little more aggressive on the weight loss and losing 5lbs a week was achievable for me if I stuck to it and didn't have any beer until the weekend, in fact on some days I lost 2lbs a day. All through IF and NO training. I'm sure this will taper off at some point but it hasn't yet.

The training will make you hungry. Perhaps drop (reduce) the training for a month and focus on the IF and calorie/macro controls. Lose the weight and training will be more rewarding and productive.

By my calculation your BMR is 2069 and then times by a multiplier for activity.Also this calc for heavy guys overestimates your requirements.

I agree with counting you calories/macros and recording what you eat. You do not have to be too precise.

The calculations and the programme I'm following if interested is http://rippedbody.jp/2011/10/08/leangain...-yourself/

Good luck, keep at it, you are not alone.

[Chivas989]

(10-14-2014 03:24 AM)glichman Wrote:  

Hi, I signed up to the forum after seeing your post as your starting stats are similar to mine. I started a little lighter and lower body far at about 22-25% body fat.

From my experience only, I think you can be a little more aggressive on the weight loss and losing 5lbs a week was achievable for me if I stuck to it and didn't have any beer until the weekend, in fact on some days I lost 2lbs a day. All through IF and NO training. I'm sure this will taper off at some point but it hasn't yet.

The training will make you hungry. Perhaps drop (reduce) the training for a month and focus on the IF and calorie/macro controls. Lose the weight and training will be more rewarding and productive.

By my calculation your BMR is 2069 and then times by a multiplier for activity.Also this calc for heavy guys overestimates your requirements.

I agree with counting you calories/macros and recording what you eat. You do not have to be too precise.

The calculations and the programme I'm following if interested is http://rippedbody.jp/2011/10/08/leangain...-yourself/

Good luck, keep at it, you are not alone.

Hey! Thanks for the support. I really appreciate it. If you ever need any help or have questions, don't hesitate to msg me. Also, check out the link below. Lots of great info!

http://anymanfitness.com/2014/03/11/what...umbers-be/