UPDATED: my total body transformation. last 2 months: +15.7 lbs LBM -1.5 pds fat

[dyna mo]

many of you know i started my body transformation program in November, 2009, losing 25 pounds and going from 16% bf to 11% in february on a ultra-low cal diet only program.

february 17 i added weight training and cardio and changed my diet to handle the increased activity.

on feb 17th my specs were

155.4 total pounds and 11% bf which = 138 lean body mass pounds and 17 pounds bf

yesterday, my specs:

169.6 total pounds and 9.4% body fat which = 153.7 lean body mass pounds and 15.9 pounds body fat

so in 2 months i've gained almost 16 pounds of lean body mass while losing an additional 1+ pounds of flab

the bad news is that it appears that i've plateaued on my fat loss. maybe i am expecting too much (lose fat and gain LBM) but i have about 5-7 more fat pounds to lose and 1.5 lbs per 2 months is slow going for that!

if anyone has any suggestions on losing that last bit of flab, i am all ears!

w00t

[fatfoo]

Congratulations, dyna mo. A body that is in good shape shows proof of recent good eating habits and good working out habits.

[L-Pink]

Can't answer your question but ..... Keep It Up, Good Work!


.

[Paper_Amar]

Before and after pics?

[riddler]

how are you measuring your bodyfat and lean body mass? 16lbs of lean body in 2 months is ALOT to gain, I wouldnt believe it unless it was a water tank test or a bodpod test.

[pornguy]

Congrats man. Just stick with it.

[dyna mo]

Before and after pics?

should i post some? last time i posted some pics, the homophobes shrieked like little girls.

how are you measuring your bodyfat and lean body mass? 16lbs of lean body in 2 months is ALOT to gain, I wouldnt believe it unless it was a water tank test or a bodpod test.

initially, i received a hydrostatic test at a local health center and over the time of this i've been measuring with the omron hbf-306, while not EXACTLY as accurate as the hs test, it is certainly consistent and it's result was very very close to the hs result when that was done back in november.

[dyna mo]

i would enjoy hearing some other success stories from folks getting in shape! so post em here............

[O MARINA]

should i post some? last time i posted some pics, the homophobes shrieked like little girls.

post it for the girls

[dyna mo]

post it for the girls

oh shit! the pressure.

ok, gimme a few, i will take some current snaps and post them along with the before pic and during pics.

[riddler]

should i post some? last time i posted some pics, the homophobes shrieked like little girls.



initially, i received a hydrostatic test at a local health center and over the time of this i've been measuring with the omron hbf-306, while not EXACTLY as accurate as the hs test, it is certainly consistent and it's result was very very close to the hs result when that was done back in november.

you should go get another hydrostatic test done, its just hard to believe you gained 16lbs of lean body mass on a ultra low calorie diet, at most on a low calorie diet you can retain lean body mass with high protein intake and not lose it, thats why you have to go through bulking to gain mass.

just to clarify i am not doubting you, it just goes against everything ive ever read about gaining lean body mass.

as for other stories, ive lost maybe around 90-100lbs in the past 2 years.

[WarChild]

Those are some pretty amazing results, good work!

The pattern you describe with the sudden reduction of fat loss is pretty common. Most people experience that drastic dip sooner or later, once the body goes passed their natural low level. For me it happens around 12% body fat. I can cut from 13 to 12% with very little effort, but after that every single tenth of a percent is hard work.

Unfortunately there's no miracle cure, it's still hard work. One thing you might consider is a very low glycemic diet. Remember that Insulin is the most anabolic substance in the body and while crutial for building muscle it almost completely inhibits the burning of fat. This is why it's said that you can't REALLY lose fat AND gain muscle at the same time. That's why body builders go through bulking and cutting cycles.

Foods with a low glycemic value turn to sugar very slowly in your blood stream. This means there's no sudden sugar rush and the body doesn't have to answer with an insulin spike. Combine this with high intensity interval training (HIIT) and see if that doesn't speed up your fat loss a little. It should help but it's still going to be a struggle.

[Babaganoosh]

What kind of lo cal diet did you start with? That doesn't sound healthy but I am curious. Did you replace twinkies and doritos with meth and cocaine?

[digitaldivas]

One of my models is a fitness trainer, she put me on canned tuna in water with reduced calorie wheat bread, the 40 calorie a slice kind. Tons of water or powerade zero if I wanted flavor. I also could choose between canned green beans, steamed broccoli or carrots, the organic kind.

Not really weight lifting, just alot of cardio, I was loosing 7 pounds per week. I am off of it now, but the tuna and bread really was not that bad. The veggies were good and if I wanted to snack, I just ate grapes, oranges or strawberries.

The thing with me was giving up soda. It was almost as bad as quitting smoking. I cheat every now and then, but she certainly knew her stuff and it worked. Doing stuff on the computer all day, it's hard for me not to snack. She recommended toothpicks and that worked too.

[L-Pink]

post it for the girls

Yea, for the girls!

.

[dyna mo]

Those are some pretty amazing results, good work!

The pattern you describe with the sudden reduction of fat loss is pretty common. Most people experience that drastic dip sooner or later, once the body goes passed their natural low level. For me it happens around 12% body fat. I can cut from 13 to 12% with very little effort, but after that every single tenth of a percent is hard work.

Unfortunately there's no miracle cure, it's still hard work. One thing you might consider is a very low glycemic diet. Remember that Insulin is the most anabolic substance in the body and while crutial for building muscle it almost completely inhibits the burning of fat. This is why it's said that you can't REALLY lose fat AND gain muscle at the same time. That's why body builders go through bulking and cutting cycles.

Foods with a low glycemic value turn to sugar very slowly in your blood stream. This means there's no sudden sugar rush and the body doesn't have to answer with an insulin spike. Combine this with high intensity interval training (HIIT) and see if that doesn't speed up your fat loss a little. It should help but it's still going to be a struggle.

i was hoping to get your input on things, thanks. you hit the nail on the head, i believe, i am a diabetic and require insulin shots.

i've had a feeling that the non-natural dosages of insulin were impeding on my fat loss goals. unfortunately, i have to keep firing up. carbohydrate-wise, i eat oatmeal and my homemade granola as my 1st 3 meals of the day (i need the energy to get through my workouts) then it's only vegetables for the rest of the day. protein intake is 1gm per lb of LBM consistently.

[Tom_PM]

Replace twinkies with meth? Wouldnt you miss the incredible buzz and rush? hehe

Congrats, dyna mo. Sounds like you're doing great!

[dyna mo]

What kind of lo cal diet did you start with? That doesn't sound healthy but I am curious. Did you replace twinkies and doritos with meth and cocaine?

i did my own version of the jenny craig/weight watchers thing. i went to those sites and looked at the nutritional profiles of the meals they sell and used my own with higher quality foods, they use a ton of soy bean based proteins- which i cannot digest well.

[dyna mo]

you should go get another hydrostatic test done, its just hard to believe you gained 16lbs of lean body mass on a ultra low calorie diet, at most on a low calorie diet you can retain lean body mass with high protein intake and not lose it, thats why you have to go through bulking to gain mass.

just to clarify i am not doubting you, it just goes against everything ive ever read about gaining lean body mass.

as for other stories, ive lost maybe around 90-100lbs in the past 2 years.

yes, my plan is to get dunked again after another 30 days or so. and congrats on your weight loss!

One of my models is a fitness trainer, she put me on canned tuna in water with reduced calorie wheat bread, the 40 calorie a slice kind. Tons of water or powerade zero if I wanted flavor. I also could choose between canned green beans, steamed broccoli or carrots, the organic kind.

Not really weight lifting, just alot of cardio, I was loosing 7 pounds per week. I am off of it now, but the tuna and bread really was not that bad. The veggies were good and if I wanted to snack, I just ate grapes, oranges or strawberries.

The thing with me was giving up soda. It was almost as bad as quitting smoking. I cheat every now and then, but she certainly knew her stuff and it worked. Doing stuff on the computer all day, it's hard for me not to snack. She recommended toothpicks and that worked too.

[tonyparra]

155lbs was my weight in 8th grade

[BradM]

I am glad everything worked out. I was worried about your routine and diet at first but it really did work for you.

[dyna mo]

you should go get another hydrostatic test done, its just hard to believe you gained 16lbs of lean body mass on a ultra low calorie diet, at most on a low calorie diet you can retain lean body mass with high protein intake and not lose it, thats why you have to go through bulking to gain mass.

just to clarify i am not doubting you, it just goes against everything ive ever read about gaining lean body mass.

as for other stories, ive lost maybe around 90-100lbs in the past 2 years.

oh, i just reread this, i am no longer on the ultra low cal diet, that changed when i added exercise. i am now eating ~2300 cals/day

[The Demon]

many of you know i started my body transformation program in November, 2009, losing 25 pounds and going from 16% bf to 11% in february on a ultra-low cal diet only program.

february 17 i added weight training and cardio and changed my diet to handle the increased activity.

on feb 17th my specs were

155.4 total pounds and 11% bf which = 138 lean body mass pounds and 17 pounds bf

yesterday, my specs:

169.6 total pounds and 9.4% body fat which = 153.7 lean body mass pounds and 15.9 pounds body fat

so in 2 months i've gained almost 16 pounds of lean body mass while losing an additional 1+ pounds of flab

the bad news is that it appears that i've plateaued on my fat loss. maybe i am expecting too much (lose fat and gain LBM) but i have about 5-7 more fat pounds to lose and 1.5 lbs per 2 months is slow going for that!

if anyone has any suggestions on losing that last bit of flab, i am all ears!

w00t

You mind expanding on your cardio and fat loss goals? It took you 3 months to lose 5% body fat which is badass, and another 2 to lose 2 more. I mean that's amazing and basically I'm trying to get under 9. If you think you've plateaued, reduce your calorie intake and increase your cardio, maybe do some circuit training.

[The Demon]

you should go get another hydrostatic test done, its just hard to believe you gained 16lbs of lean body mass on a ultra low calorie diet, at most on a low calorie diet you can retain lean body mass with high protein intake and not lose it, thats why you have to go through bulking to gain mass.

just to clarify i am not doubting you, it just goes against everything ive ever read about gaining lean body mass.

as for other stories, ive lost maybe around 90-100lbs in the past 2 years.

This is what I wondered also. You can't gain that much lean body mass with a low calorie diet and cardio, unless you're really going at it with heavy weights and taking in at least 1 gram of protein per pound of body weight.. So I'm wondering.

[96ukssob]

congrats! loosing weight is hard work

[Semi-Retired-Dave]

Thread Saver!




JUST KIDDING!...Congrats. That's dedication.

[The Demon]

Those are some pretty amazing results, good work!

The pattern you describe with the sudden reduction of fat loss is pretty common. Most people experience that drastic dip sooner or later, once the body goes passed their natural low level. For me it happens around 12% body fat. I can cut from 13 to 12% with very little effort, but after that every single tenth of a percent is hard work.

Unfortunately there's no miracle cure, it's still hard work. One thing you might consider is a very low glycemic diet. Remember that Insulin is the most anabolic substance in the body and while crutial for building muscle it almost completely inhibits the burning of fat. This is why it's said that you can't REALLY lose fat AND gain muscle at the same time. That's why body builders go through bulking and cutting cycles.

Foods with a low glycemic value turn to sugar very slowly in your blood stream. This means there's no sudden sugar rush and the body doesn't have to answer with an insulin spike. Combine this with high intensity interval training (HIIT) and see if that doesn't speed up your fat loss a little. It should help but it's still going to be a struggle.

I think that's sort of a myth. You CAN lose body fat while gaining SOME muscle mass at the same time. You can't gain maximum mass while trying to lose fat though, with that I agree. For instance, I lift heavy and then spend 20 minutes doing cardio with my heart rate in the 80% range for my age. Also, when you lift first thing in the morning, your body uses fat as energy, due to the extremely low glycogen levels.

[dyna mo]

I am glad everything worked out. I was worried about your routine and diet at first but it really did work for you.

that's nice of you to say!

okey dokey, i'm going to do my monday training session, chest, shoulders, triceps, abs, and then i will take some pics, i want to get a good pump 1st.

[The Demon]

that's nice of you to say!

okey dokey, i'm going to do my monday training session, chest, shoulders, triceps, abs, and then i will take some pics, i want to get a good pump 1st.

I used to do chest and shoulders on the same day but I realized that it was a bad idea. Whichever muscle group I did first, I was too exhausted to properly do the second muscle group. This is especially true if you're lifting heavy.

[arock10]

god you are fucking obese

[dyna mo]

before & today. 1st pic taken nov 17th.

[ottopottomouse]

6½ kilos in 2 months is a lot for only 2300 cals/day. Looking good though

[Just Mike]

any chance you could email me your diet plan? My biggest problem is a regimented meal plan I can never find a good one that works.

[dyna mo]

any chance you could email me your diet plan? My biggest problem is a regimented meal plan I can never find a good one that works.

i stick with a very simple plan-

within 30 minutes of waking up i eat

1 cup of oatmeal and 30 grams whey protein powder

no more than 2 hours later i eat

4 oz baked chicken breast (that's about 1/2 of a breast)
1 cup wild rice/red rice
2 cups of vegetables, usually broccoli and spinach


exercise

homemade granola and 30 grams protein

1 can tuna and salad greens with homemade jalepeno dressing

protein drink ~6pm

protein drink ~ 8 pm

protein drink ~10 pm

[pradaboy]

go to t-nation.com all the info you need

[The Demon]

You want to lose the most amount of body fat possible? Work out first thing in the morning, before breakfast. You want your body burning pure fat and not the food you ate in the morning.

[O MARINA]

this is not webmaster physique !!

[JustDaveXxx]

Cardio, cardio, cardio. 30-45 min. 4+ days a week. Thats how you handle stubborn fat.


You look good, congrats on your accomplishments. Keep really tan and u will look that much bigger and leaner.

[tiger]

Congrats those are some amazing results.

[Elli]

Woah, nice work! Amazing results. Reminds me of those P90x commercials

[TheDoc]

i stick with a very simple plan-

within 30 minutes of waking up i eat

1 cup of oatmeal and 30 grams whey protein powder

no more than 2 hours later i eat

4 oz baked chicken breast (that's about 1/2 of a breast)
1 cup wild rice/red rice
2 cups of vegetables, usually broccoli and spinach


exercise

homemade granola and 30 grams protein

1 can tuna and salad greens with homemade jalepeno dressing

protein drink ~6pm

protein drink ~ 8 pm

protein drink ~10 pm

With exercise this diet would stave me.. then again if I was 155 I would be on a forced eating program for the insane skinny.

Looking at your pictures, it looks to be working for you though.

[The Demon]

Cardio, cardio, cardio. 30-45 min. 4+ days a week. Thats how you handle stubborn fat.


You look good, congrats on your accomplishments. Keep really tan and u will look that much bigger and leaner.

You're looking to burn muscle when you start doing cardio for that long.

[datatank]

I am eating nachos

[PenisFace]

before & today. 1st pic taken nov 17th.

i'd fuck you.

edit: in a 100% non-gay bro way.

[cybermike]

I wish I had the body in the before pic :O

[harvey]

very good results for such short time indeed!

either way, I doubt you're the one in the pics, where is the moustache?

[JustDaveXxx]

You're looking to burn muscle when you start doing cardio for that long.

you need to do it to get to the pesky fat that doesn't go. Muscle doesn't burn like fat or the way you are assuming.


Keep up the protein and the muscle will be fine. I know this from personal experience, not just talking to sound cool.

[dyna mo]

thx folks, btw, i am 45 years old

Elli, i am currently on a p90x plan!
although slightly modified- i slow down the resistance training, p90x has it as circuit training with no rest between sets, i want to put on more muscle so i rest 60-90 seconds between sets to be able to do more each set.

cardio is 3x week,

plyometrics- 50 minutes
yoga- 90 minutes
kenpo- 50 minutes

and i do need to tan! lolz

[AaronM]

before & today. 1st pic taken nov 17th.

Ok so you look dead sexy and I'd hit it.

That being said....

I'd rather stay fat than lose all my body hair. I don't have much hair as is.

[dyna mo]

you need to do it to get to the pesky fat that doesn't go. Muscle doesn't burn like fat or the way you are assuming.


Keep up the protein and the muscle will be fine. I know this from personal experience, not just talking to sound cool.

does the current .75 pounds fat loss per month sound about right then? or should i expect more?