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2006/11/28, 04:26 PM
I'm on a cutting cycle right now, trying to get rid of the stomach fat i've accumulated from inactivity from the last few years, and figured i'd post it here so you can see a real progress report on weight/fat loss and how much fat vs muscle is lost when you cut. i only have two entries at this point. the start, and then a month later. from now on i'll take measurements every other week and add them. my goal is 10% bf before i go back to trying to add more muscle. i'm trying to retain as much muscle as i can through this cutting phase. anyhow, on to the data.
10/25/06
Weight: 175
Body Fat %: 18.5%
Body Fat in Lbs: 32.5
Lean Body Mass in lbs: 142.5
11/27/06
Weight: 167
Body Fat %: 16%
Body Fat in lbs: 26.7
Lean Body Mass in lbs: 140.3
So in a month I've lost 8 pounds. 72.5% of that (5.8 pounds) came from fat. The other 27.5% (2.2 lbs) came from muscle. If I can keep up that ratio, I will have to get to around 151 pounds to hit my goal of 10% bf, and it will take me at least another 2 months to do so. My guess is that the closer I get to my goal bf%, the more my weight loss pounds are going to be coming from muscle and the less from fat. Time will tell.
About the measurements. i weight myself at the same time every day, so it's an accurate comparison to previous weight measurements (I generally weigh 3-5 pounds lighter in the morning than I do at night). I also do all my body fat measurements from the same location, at the same time with a skin caliper. I take about 5-6 measurements to make sure my results are accurate. Whether or not the caliper is accurate as to what my actual body fat is is irrevelent, since the measurements are consistent and only compared against each other and no other form of bf% measurements.
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2006/12/30, 01:06 PM
i've slacked off a bit during the holidays, but i'm still making process. i've actually gained weight but lowered my bodyfat, which i attribute to the fact that i'm finally off the road and have been really focusing on heavy complex lifting.
12/29/06
Weight: 170
Body Fat %: 14.5%
Body Fat in Lbs: 24.7
Lean Body Mass in Lbs: 145.3
Even though my diet slacked off a little towards the end of the month, the numbers are ideal. I'm actually putting on muscle and losing fat. Granted, I'm still a newbie (under a year of working out), so that's probably why I'm able to put on muscle and lose fat simultaneously.
I pretty much only do complex movements (deads, squats, lunges, chinups/pullups, bench, bent over rows, and standing military presses with a 5x5 routine right now. i throw in some more focused exercises like barbell curls, weighted ab work, and tricep exercises (since that's holding me back with benching).
I'm getting closer and closer to my 10% body fat goal. Hopefully 2-3 more months and I'll be able to achieve it. I'm also starting my first ECA stack, so it will be interesting to see how that plays a role in things (supposed to help burn fat as well as stimulate CNS (increase strength)).
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2006/12/30, 02:03 PM
Keep up the good progress.
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A little discipline at the table and at the gym might help reduce that belly!
Ivan
Montreal Canada (City of Festivals)
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2006/12/30, 02:06 PM
Nice to do, the log helps you to keep track, as well as help and motivate other folks. Will be following.
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"If it ain't broke, you aren't trying."
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2006/12/30, 02:57 PM
Glancing over your log so far, you have done something wise maybe unknowingly that I have championed for quite some time. Call it 'flexible dieting' if you will. By your statement you 'have slacked off a bit towards the end of the month', this is most probably a good thing. No diet has to be so miserable that you cannot stand it. Besides, hormones can react, depending on the person some sooner, others a bit later, but it does happen. By being a bit flexible, you actually do not allow leptin levels, testosterone levels, accompanying metabolic slowdown, thyroid activity to get out of hand. Way to go.
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"If it ain't broke, you aren't trying."
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2006/12/30, 03:19 PM
it's weird you say that, because i often see a positive change when i actually let up on my clean diet a little bit. and sometimes i get terrible carb cravings if i stay on a strict diet for too long. i'm all for eating healthy, but i also want to enjoy life, so i'm not opposed to letting loose every once in a while when i feel the desire (ie, the holidays, or when i go out to eat every so often). i figure if i'm paying money to go out to eat, i might as well get something i want.
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2006/12/30, 03:51 PM
Nice job adalos....keep it up!:)
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\\"If you had one shot...or one opportunity to seize all you ever wanted...in one moment...would you capture it...or just let it slip\\"
eminem
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2006/12/30, 04:01 PM
If you have read my diet posts at all in the past, you know where I stand on this. Relevant research suggests and backs me up well on this aspect. Keep up the good work.
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Quoting from adalos:
it's weird you say that, because i often see a positive change when i actually let up on my clean diet a little bit. and sometimes i get terrible carb cravings if i stay on a strict diet for too long. i'm all for eating healthy, but i also want to enjoy life, so i'm not opposed to letting loose every once in a while when i feel the desire (ie, the holidays, or when i go out to eat every so often). i figure if i'm paying money to go out to eat, i might as well get something i want.
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"If it ain't broke, you aren't trying."
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