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Goal: 21% to 18% Body Fat in 30 days

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  • Goal: 21% to 18% Body Fat in 30 days

    The goal of my 2nd (and hopefully last) journal is to monitor my progress from 21% to 18% body fat over the next 30 days. In the last 3 mths I dropped from 32% to 21% using mostly high intensity cardio on avg 1-2 hrs/day 5x/wk. I like spinning (standing climbs) and elliptical, set to high resistance and maintain 75-95% max HR. Plus some swimming, hiking and recently added running and rowing.

    This round, Iíll shorten the cardio and incorporate resistance training using mostly body weight exercises, dumbells etc. I expect that this will be the toughest month yet so I really hope Iíll stay focused and consistent.

    Rather than setting a goal wt this time, Iíll continue to focus on body measurements and BF%. This has proved to be a more reliable tracking method than finicky scale weight, especially considering I gained 4.5 lbs of lean mass, which was unexpected. Now with proper resistance training, I have no idea what final # to expect so Iíll just let my weight do what it do!

    Diet-wise, I eat primarily whole natural unprocessed foods. The only restrictions at the moment are legumes due to heartburn issues. In the last 3 mths, Iíve come to fully embrace a flexible approach and no longer feel deprived or constantly fighting cravings or the associated guilt when I cave in. If I feel like some ice cream, I have some ice cream. I do however limit the indulgence foods to 1500-2500 cal/week. I feel much better when I eat intuitively and this formula has worked quite well so far.

    Current macros: 55-60% carbs, 25% protein, 15-20% fat and 1400Ė1700 cals/day.
    *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
    *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
    *Exercise ~7-10 hrs/week

  • #2
    Goal setting: Before and After

    Calculator used: Body Fat Calculator

    Start Date: 12/25/14
    Ht/Wt - 5'5"/151 lbs
    Neck - 12.25 inches
    Waist - 31 inches
    Hips - 39 inches

    BMI - 25.13 (category - overweight)
    Body Fat - 31.7% (category - obese!)
    Lean Mass – 103 lbs
    Fat Mass – 48 lbs

    Current: 3/31/15
    Neck - 12 inches (down 0.25 inches)
    Waist – 26.25 inches (down 4.75 inches)
    Hips – 35.25 inches (down 3.75 inches)

    BMI - 22.63 (down 2.5)(category - normal)
    Body Fat – 21% - (Down 10.7%)(category - Fit)
    Lean Mass – 107.5 lbs (UP 4.5 lbs)
    Fat Mass – 28.5 lbs (down 19.5 lbs)
    Weight – 136 lbs (down 15 lbs net)

    Goal: 4/30/15
    Neck - 12 inches
    Waist – 25 inches
    Hips – 34 inches
    Body Fat – 17.5% (category - Athletic)


    Other Notable Losses so far:
    Arm - down 1.75 inches
    Shoulders - down 2 inches
    Chest(at armpit lvl) - down 2.5 inches
    Belly - down 4 inches
    Thigh - down 1.75 inches
    *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
    *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
    *Exercise ~7-10 hrs/week

    Comment


    • #3

      "This round, Iíll shorten the cardio and incorporate resistance training using mostly body weight exercises, dumbells etc. I expect that this will be the toughest month yet so I really hope Iíll stay focused and consistent."


      I suspect this will be a positive move forward.

      "Rather than setting a goal wt this time, Iíll continue to focus on body measurements and BF%. This has proved to be a more reliable tracking method than finicky scale weight, especially considering I gained 4.5 lbs of lean mass, which was unexpected. Now with proper resistance training, I have no idea what final # to expect so Iíll just let my weight do what it do!"

      Exactly. And this is what I appreciate about your journey. Taking stock, and switching things up if necessary.

      "I feel much better when I eat intuitively and this formula has worked quite well so far."

      Join the club.
      Last edited by Pamela M; 03-31-2015, 01:32 PM.

      Comment


      • #4
        Switching up the exercise turned out to be not so easy. Maybe because I put that expectation in my mind and it became a self fulfilling prophecy. And the difficulty wasn't in the workout itself but in just getting started. I may be harboring some misgivings about my own ability.

        But as you say, it should be a positive step. At least in theory, it's a no-brainer. But I've created this image of what I want my body to look like in a few months and incredibly, even though I've come quite some distance, it seems like an insurmountable task. I really need to snap out of it and grow some self confidence.

        I'll try to take it one day at a time and try and believe that change will happen if I work hard enough.
        *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
        *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
        *Exercise ~7-10 hrs/week

        Comment


        • #5
          Food: Oatmeal w/milk & sugar, tea, grapefruit.

          Exercise: 1hr 15 min of Jillian Michaels and Tony Horton Youtube videos:
          -JM 30 day shred
          -JM 6 wk 6 pack
          -TH Shredded upper body
          -TH Burpee burner
          *This week, I'll explore going back to two-a-days and see how it goes.
          *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
          *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
          *Exercise ~7-10 hrs/week

          Comment


          • #6
            Stalking again ! Fabulous results so far x

            Sent from my GT-I9300 using Marks Daily Apple Forum mobile app

            Comment


            • #7
              Thanks Happyhel! Are we there yet? Hope you and baby are doing great!
              *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
              *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
              *Exercise ~7-10 hrs/week

              Comment


              • #8
                Food: Whole wheat crepes, eggs, oatmeal w/milk & sugar, tea, cocoa, grapefruit, papaya.

                Exercise: 35 min body weight workout (Youtube-GymRa-C.Khuri)
                *That's all I did today despite best intentions to do more. Perhaps it's the soreness from yesterday's w/o.
                *I'm re-thinking my plan to replace my previous high intensity cardio with 100% body weight exercises.
                *I think instead it should be a supplement. Otherwise the calorie deficit math will not add up.
                *To maintain the current 107 lb lean mass, at 18% body fat, I'd need to be at (107/0.82)=130 lb
                *That's 6 lbs of fat away x3500 = 21,000 calories. Only 28 days left, less 4 rest days=24 exercise days. So 21,000/24=875 cals/day deficit is required. Allowing for whatnot, lets call that 1000 cal/day to be safe.
                *As much as I've sweated over the last 2 days, I can't swear that the bodyweight ex will be enough to cover this deficit.
                *As usual, I'd rather not eat less calories/carbs because I need the energy to work out at high intensity...or else I'll crash and burn like I did in February.
                *A reasonable balance might be 1hr high intensity cardio and 30 min body weight w/o. Will try this for next few days and see what happens.
                Last edited by KimLean125byMar15; 04-02-2015, 08:29 PM.
                *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
                *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
                *Exercise ~7-10 hrs/week

                Comment


                • #9
                  No baby yet ..... getting fed up and very very fat! !! I am 38 weeks. ....

                  You are an inspiration. I may however need to stalk for a while, recover, then start with baby steps to get back to eating normally. And copy and paste from you

                  Comment


                  • #10
                    Last couple weeks! All the best and take it easy...if that's possible.
                    *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
                    *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
                    *Exercise ~7-10 hrs/week

                    Comment


                    • #11
                      4/3 and 4/4

                      Food: Oatmeal, tea, cocoa, w/milk & sugar, eggs, chicken, grapefruits, papaya.

                      Exercise: DOMS has plagued me for the last 2 days. Felt sluggish and didn't exercise. I hope tomorrow will be a better day.
                      *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
                      *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
                      *Exercise ~7-10 hrs/week

                      Comment


                      • #12
                        I am wondering if an increase of protein rich foods for breakfast would help.
                        Of all the paths you take in life, make sure a few of them are dirt.

                        Comment


                        • #13
                          I agree with honey buns! Jack up the protein if you can. I notice a decrease in DOMS when I'm packed on protein. Could just be me.


                          Sent from my iPhone using Marks Daily Apple Forum

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                          • #14
                            Yeah, I agree with you both. I don't know if it was pms or what but for the last few days, I was really craving carbs. Even with the protein from oatmeal, crepes, eggs and milk, I knew the protein was too low but I just didn't feel like eating meat or even vegetables. Yesterday I finally had some chicken but I was forcing myself to eat it.

                            There are times I really can't stand meat and a couple weeks ago I was relying on beans and lentils for protein, but they started causing heartburn so I had to chuck them. I suppose I could get some yogurt and some salmon to tide me over. I have some whey isolate but I can't eat it without blending with strawberries, which I didn't have. I should probably go get them.
                            *Starting Wt - 151 lbs (January 2015) * Current Wt - 113 lbs (November 2016)
                            *95% Plant-Based (from June 2015) ~ *75%Carbs *10-15%Protein *10-15%Fat
                            *Exercise ~7-10 hrs/week

                            Comment


                            • #15
                              Try using cartons of 100% liquid egg whites hidden in oatmeal. I just had a giant bowl of gluten free oats with that + stevia/sprinkle of coconut sugar/cinnamon. You can't tell at all.
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