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Thread: Latest Body Fat Results - last 10 pounds seem to be finally coming off page 2

  1. #11
    otzi's Avatar
    otzi Guest
    Just found this thread from link on 'what happened to this forum?' thread.

    We are at about the same place. I found I had a hard time maintaining effortlessly until I started eating lots of starchy carbs like potatoes and rice. I went from 250 to 190 easily by low carbing, 190-175 with a bit of calorie counting and IFing, and 175-160 with extreme measures like 48 hour fasts, potato-only diet, and keto diet.

    No way I could maintain at 160! No energy, no good food.

    I found that adding in potatoes and rice let's me eat normally until full. I IF until lunch every day, eat a small lunch and big dinner. Very satisfying for me. I have been maintaining around 175 and look and feel better than ever. My plan is that if I ever see 180, then I will try to knock it back to 170. Hasn't happened yet! Weight is always between 172-177 depending on time of day and what I just ate or drank.

    I don't lift in a gym, but as to fitness I went from not being able to do 1 pullup to now doing 30 in one set.

    Good job on your progress. I rarely look at this section, glad you linked it. You know you could have gotten lots of interest if you posted this in the Nutrition Forum and titled it, "Fool-proof way to lose last 10 with high-carb diet" lol

  2. #12
    KestrelSF's Avatar
    KestrelSF is offline Senior Member
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    Updated table with my latest results. Body fat is down from 17.3 to 15.8%

    Changes I've made since last time: I've been supplementing with whey protein powder post workout and eliminated all nuts. Continued to carb back load on evenings before doing a CrossFit workout the next morning. I also now do some great lakes collagen protein in the morning and I've found with upped protein I am not finding myself to grab a handful of almonds at work now and again.

    Date Weight Lean Mass Fat Mass Body Fat % Bench Press Deadlift
    11/19/2013 163 137.3 25.7 15.8% 5@127 5@305
    7/11/2013 165.4 136.7 28.7 17.3% 5@122 5@285
    3/14/2013 174.5 139.35 35.15 20.1% 5@115 5@265
    7/18/2012 177 139.15 37.85 21.4% 5@115 5@260
    3/13/2012 178 141.05 36.95 20.8% 5@105 5@185
    11/08/2011 165 133.05 31.95 19.4% 5@95 5@170
    07/12/2011 165 133.05 31.95 19.3% 5@90 5@120
    11/16/2010 165 132.35 32.65 19.8% 5@55 5@88
    Apathy is tyranny's greatest ally.

  3. #13
    KestrelSF's Avatar
    KestrelSF is offline Senior Member
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    Oh and here's a recent pic. Still have some around the middle to lose.

    Apathy is tyranny's greatest ally.

  4. #14
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    WaylandC is offline Senior Member
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    Good stuff man. You've made consistent progress.

  5. #15
    KestrelSF's Avatar
    KestrelSF is offline Senior Member
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    Here are the latest results. I was doing a "mass gain" so both my weight and body fat went up, added 3.6 pounds of fat, BUT I also added 7.6 pounds of muscle in 4 months. No new PR in DL, I did a bit of a reset there after pulling a quad, but put the 45 pound wheels on my benchpress bar for the first time. Guess I need to do some shredding now.

    Date Weight Lean Mass Fat Mass Body Fat % Bench Press Deadlift
    03/05/2014 174.2 144.9 29.3 16.8% 5@135 5@305
    11/19/2013 163 137.3 25.7 15.8% 5@127 5@305
    7/11/2013 165.4 136.7 28.7 17.3% 5@122 5@285
    3/14/2013 174.5 139.35 35.15 20.1% 5@115 5@265
    7/18/2012 177 139.15 37.85 21.4% 5@115 5@260
    3/13/2012 178 141.05 36.95 20.8% 5@105 5@185
    11/08/2011 165 133.05 31.95 19.4% 5@95 5@170
    07/12/2011 165 133.05 31.95 19.3% 5@90 5@120
    11/16/2010 165 132.35 32.65 19.8% 5@55 5@88
    Apathy is tyranny's greatest ally.

  6. #16
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    you've made amazing progress. congrats! you should throw up a "before" picture so newbies can see how far you've come. congrats again! keep up the good work

  7. #17
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    I have some "before" pics in this thread : http://www.marksdailyapple.com/forum/thread5478.html
    Apathy is tyranny's greatest ally.

  8. #18
    WaylandC's Avatar
    WaylandC is offline Senior Member
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    Primal Blueprint Expert Certification
    Quote Originally Posted by KestrelSF View Post
    Here are the latest results.
    Is it correct that your lifting numbers are based in CrossFit and not just standard weightlifting?

    Your bench press is ~77% of your bodyweight. An incline push-up (feet elevated above the height of the head when in position) seems to be ~72% of bodyweight. For you this would be ~125 lbs, or ~93% of your 5 rep number.

    If you want to increase your bench press numbers, set aside a day for bench press. 5 sets of 5 reps, up to 3 minutes of rest. Use a challenging weight and add 5 lbs to each set or increase by 5 lbs each week. Increase weight when you are able to get an extra couple of reps on your last set.

    A simple lifting journal of weights used, sets, and reps and the occasional upward arrow to encourage progression in the next week is a good way to track progress.

    Sometimes lifting is more of a mental challenge.

    One way to help overcome the mental aspect, especially with bench press, can be "heavier negatives". Use a weight heavier than what you can lift concentrically, lift it into the top position and lower it eccentrically (controlled) about 5 times. To get it back to the starting position a spotter helps to lift it back up (80-90% help) because the lift is only about the eccentric portion. This can be done in sets but I wouldn't do it more than once a week or when you feel you've plateaued.


    Also, simply lifting/un-racking a heavier weight from the rack to get it into position for the bench press can help prime the CNS for heavier lifting. This is what some might call a partial lockout (very small range of motion).

    Regular lockout sets can be done in a power rack. Start at the top portion of the lift (~90 degree bend in elbows) and press from there. The dumbbell version of the lockout bench press would be a floor press. Getting better at heavier dumbbell bench press (and incline) is another way to improve.

    I hope this helps.

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