Wednesday, November 23, 2016

New progress photo!!! Happy Thanksgiving!


I love progress pics. This is the last progress pic compared to today. Noticable differences in the lower abs!!! Below is today compared to when I first started...


Quite the difference! I'm proud of how far I've come but I still have yet to get that solid six pack which means it's back to the grind!


Yes, thanksgiving is coming and I am excited. If you're going to eat a bunch, maybe it's best you eat very little the day before and after. You wouldn't imagine how many calories most Americans shovel down their gullets on thanksgiving...

Enjoy!!!


Friday, November 18, 2016

Dieting is hard. Period.

Well, here I am. Having dieted for 3+ months (2 months on Lyle's Rapid Fat Loss diet)... with no six pack still

I found this guy the other day who got a six-pack in 2 months. He dropped 34lbs. and went down to 5.4% body fat. That's insane. 

Granted, so far, he lost more weight than I have. I've lost about 20lbs. (155 to ~135). Will I have a six-pack at 125lbs.? Well, at 125lbs. I'll be about 11% body fat. In order to have a six pack for sure, I imagine I'll need to get to 10% or lower. 10% body fat puts me at about 122lbs. Which means I'll need to lose about 13 more pounds!

If I am putting myself in a caloric deficit of about 1,300. If 1lbs. of fat is about 3,500 calories, that means I'll lose 1lbs. in every 2.5 days or 3 days. Which means I'll be at my goal in a month and 10 days. WOW.... that's insane. I've already been dieting for several months now and I've got a little less than a month and a half to go. 



This better be worth it...

Sunday, November 13, 2016

Weight loss and supplements


One of the most asked question(s) I get pertains to the usage of supplements. For simplicity, I'll classify supplement as anything that isn't classified as food/beverage that is consumed for weight loss or muscle gain.


There are a variety of supplements on the market nowadays and I strongly urge anyone who is inexperienced to do thorough research before trying any supplement. With that out of the way, here are some popular supplements on the market and my perspective on them;

Protein powder

One of the best supplements one can take for a variety of goals, protein powder helps the body build things like muscle and tendons. When used appropriately, protein powder can help one lose a substantial amount of fat and gain an equal amount of muscle. I take a protein powder that has zero carbs and includes a variety of vitamins and minerals (a bit more expensive, but worth it).

Creatine

Also a great supplement, creatine is used for those doing weight lifting (generally). Through a complicated process involving adenosine triphosphate (ATP), creatine helps your muscles hit more reps with a higher weight. In essence, it helps you lift a few more reps. Some studies have suggested that long-term use of creatine in lab rats with liver disease caused liver failure, so be wise when using this. It's generally suggested to cycle on and off creatine.

Caffeine

Caffeine is another supplement I take regularly to help me burn a bit more calories throughout the day (when paired with ephedrine). It's easy to take too much caffeine, so start off slow. You can take caffeine in drink form (generally with coffee or energy drinks), pills or powder. When wisely paired with ephedrine, it works wonders on fat loss. But again, DO NOT pair caffeine and ephedrine if you're a first time user. Do your research. I am not responsible for any dumb mistakes anyone makes because of lack of research. 

Multi-vitamin

Generally these are not worth the money. SOME multi-vitamin companies may actually have some worthy pills, but I haven't seen any yet (apart from USANA). If you are eating a good range of different foods, you're probably getting all the vitamins and minerals you need (as long as you don't suffer from some disease that makes you deficient in something).

Fish oil

Another great supplement to take while on a diet of any sort. Omega-3 oils help with all kinds of things, especially losing fat. There is definitely undiscovered potential with fish oils!

Raspberry (or any) ketones

Definitely not worth it. This works off the premise that if you are in ketosis (your body is producing ketones because you are on a low carb diet), you'll lose more weight. Check out Lyle's analysis of whether or not ketosis allows one to lose more weight versus a low fat diet here.


Currently I am taking the following;
-protein powder
-flax seed oil (omega-3 source)
-caffeine
-ephedrine

The reasons I'm taking these 4 supplements;

1. I've done my research on the side-effects of any of these supplements both individually and in combination with each other
2. My goal is to lose weight
3. I'm an experienced dieter

Obviously one can spend thousand$ of dollar$ on supplements if one doesn't do their research. There are only a few supplements that have shown their worth through several studies; creatine, protein powder, caffeine/ephedrine. I'd be hard pressed to find research to back up taking anything more than that.




DO NOT take any of the supplements mentioned above before doing adequate research on them and deciding on your own if they will assist you in your goals. I do not advocate the use of any of the supplements mentioned here.

Monday, November 7, 2016

DEXA Body Fat Scan: Why the "Bod Pod" is not at all adequate



Progress!!

I got my second DEXA body fat scan today and I'm proud to say some very visible progress has been happening. BTW, if you don't know what the procedure for DEXA body fat scanning is, check out my earlier blog post here. 


The numbers, in case you can't see the photo above, say that when I got my first scan (August 28, 2016), I was about 146lbs., 23% body fat and a little chubby (photo on the left).

 The second scan I got (today, November 7, 2016) said that I was 135lbs., 18% body fat and noticeably thinner (photo on right).

This gives me a net body fat percentage loss of ~5%! In a manner of two months, that's some crazy progress!

And to think the Bod Pod told me I was at 5% when I was 150lbs.!!! Ladies and gents, don't get your body fat measured with the Bod Pods.... spend the extra money and do it right.


How did this happen so quickly?!?


The sound of progress

 I'm a big proponent of;
1. No excuses
2. Own your $hit
3. Work hard

This means I take responsibility for when I fail or take long to succeed in a goal, admit when I make a mistake and put a lot of work into achieving my goals.

Could I have lost more body fat percentage in a shorter time? Probably. That's something I have to deal with. But I am very proud of the progress I've had thus far.


New Game Plan

The game plan must always be changing because we change! I have to take a 2 week maintenance break before going back into a caloric deficit. This has to do with a variety of hormones and chemicals in my body that need time to reach relatively normal levels before I diet again.
The reason anyone would be encouraged to do this is because your body adapts to the diet as if you were slowly starving. This means your cortisol increases (this is your stress hormone, bad for losing weight), testosterone drops and a slew of other bad things happen that make being in such a severe deficit as I was almost counter-productive.

So for the first week I'll be eating my maintenance minus about 10%. Lyle McDonald suggests you subtract 10% from your maintenance to not gain weight from your body's metabolism slow down caused from the diet. My maintenance is about 1,600 calories. 10% of 1,600 is 160. Which brings me to 1,440 which I rounded to 1,400.

I'll be eating 140g of protein for the first few days and slowly decrease it down to about 120g. This brings me to eat about 88g of carbs and 54g of fat for the first few days. 

After the first week is over I'll go up to 1,550 calories, 120g protein, the rest fat and carbs. 


When the two weeks of maintenance are done, I'll head back to a severe deficit diet but not as severe as the one I just ended.

Stay tuned!!