Obesity Discussion Forums

[Steve]

Hey everyone, thought I would start a journal over here since I stop in once a day.

For those of you who don't know me, my name is Steve (obviously). I have been leading a healthy lifestyle for about half my life. It has been a bumpy road, but looking back, I loved every second of it. Along the way, I became a personal trainer. I stopped "practicing" training a while back once I started my career as a financial adviser.

Eventually, I will get back into training completely, doing something web-based most likely. For now though, I can't stay away from fitness, nutrition, and weightloss forums. I spend a great deal of time on them.

As far as where my journey stands currently. I started dieting yesterday. It was the end of a 4 month long "bulk" where I packed on 20 lbs. A lot of it was muscle, but you can't gain muscle without adding some fat. So the goal now is to shed some of this newly accumulated fat and maintain as much muscle mass as possible.

It is a nice break from eating so much. My exercise program parameters also change with the reduction of energy intake, which is always a nice mental transition. A little less lifting and a little more cardio.

Here are some of the most recent pics of me. I will update again at the end of my "cut." I am thinking it will be finalized around the beginning of July. At that time, I will maintain for a month or two and start the next bulk.

stroutman81 - Photobucket - Video and Image Hosting

Thanks for listening everyone.

[Obesity Discussion]

Originally Posted by Steve

Hey everyone, thought I would start a journal over here since I stop in once a day.

For those of you who don't know me, my name is Steve (obviously). I have been leading a healthy lifestyle for about half my life. It has been a bumpy road, but looking back, I loved every second of it. Along the way, I became a personal trainer. I stopped "practicing" training a while back once I started my career as a financial adviser.

Eventually, I will get back into training completely, doing something web-based most likely. For now though, I can't stay away from fitness, nutrition, and weightloss forums. I spend a great deal of time on them.

As far as where my journey stands currently. I started dieting yesterday. It was the end of a 4 month long "bulk" where I packed on 20 lbs. A lot of it was muscle, but you can't gain muscle without adding some fat. So the goal now is to shed some of this newly accumulated fat and maintain as much muscle mass as possible.

It is a nice break from eating so much. My exercise program parameters also change with the reduction of energy intake, which is always a nice mental transition. A little less lifting and a little more cardio.

Here are some of the most recent pics of me. I will update again at the end of my "cut." I am thinking it will be finalized around the beginning of July. At that time, I will maintain for a month or two and start the next bulk.

stroutman81 - Photobucket - Video and Image Hosting

Thanks for listening everyone.

I look forward to seeing the results of your cutting! How many calories are you removing from your daily food intake? Are you changing your carbs/protein/fat ratio intake? You still sticking to the natural plan? Any EC or Clen in your future ? I think I already know the answer to be no. How much more cardio do you plan on doing?

[MikeB]

What was your starting weight and weight now? Any specific bulking food suggestions?
I never thought I would hate eating as much as I do right now. Two days into 5K a day calories and I HATE IT!!!
Ooh well, it'll be worth it. I'm doing 3 weeks bulk/1 week cut cycle, we'll see how that works out. 245 at 8% BF by May 1, 2008 baby!!!!

[Obesity Discussion]

Originally Posted by mtxpert

What was your starting weight and weight now? Any specific bulking food suggestions?
I never thought I would hate eating as much as I do right now. Two days into 5K a day calories and I HATE IT!!!
Ooh well, it'll be worth it. I'm doing 3 weeks bulk/1 week cut cycle, we'll see how that works out. 245 at 8% BF by May 1, 2008 baby!!!!

If you hit 8% bodyfat by May 1, 2008 I'm taking you to dinner. You can mark that on your calendar!

[Steve]

Originally Posted by Obesity Discussion

I look forward to seeing the results of your cutting! How many calories are you removing from your daily food intake?

Thanks.

I gradually work my way into the cut. Meaing, I don't just jump right into any serious kind of caloric deficit. I ended the bulk at 200 lbs. I was a little higher, but some circumstances led to a slight weight-loss at the end of my bulk. At that time, I was eating approximately 3500 calories per day.

Right now, I simply dropped the intake down to around 3150. This is probably close to my maintenance level, although I have already lost a few pounds.

It is a touch and feel process. I will drop into a slight deficit in a week or two. From there, I re-evaluate every week to see where my BF% is sitting, where my weight is sitting, where my measurements are sitting, and how I feel.

Are you changing your carbs/protein/fat ratio intake? You still sticking to the natural plan?

I upped my protein a bit. The idea behind this is simple. Once you create a caloric deficit, your body turns to your existing tissues to make up for the energy deficit. I certainly want to minimize as much muscle loss as possible. One of the numerous ways I go about doing this is upping my protein. This puts more aminos in your blood, which your body will pull from there first, before hitting your existing muscle. I recommend 1 - 1.5 grams of protein per lb of LBM. Lower range for time or bulking and maintenance. Higher ranges for times of dieting, for the above reason.

I also cut out some of the starchy carbs and upped my fat intake. Reason being, I find while dieting, I lean out faster cutting back on some carbs.

I also upped my fish oil consumption and veggie/fruit consumption. Reason being. Diet is a stress to the body. I like over-feeding it the stuff packed with micronutrients while being stressed.

Any EC or Clen in your future ? I think I already know the answer to be no.

That's a negative.

I really don't have a problem with EC, ECA, or ECY. I simply never felt the need to use thermogenics. I don't seem to have issues getting lean going the natural route. Less crap I put in my body, the better, IMO.

How much more cardio do you plan on doing?

At the moment, I am doing 3 sessions per week at a work load that elicits approximately 140 bpm from the heart. Nothing serious.

[Steve]

Originally Posted by mtxpert

What was your starting weight and weight now?

200 lbs. I look bigger in my AVI, but I am not. Being naturally lean helps in perception.

Next bulk I would like to end at around 215, but that is really pushing my body to the limits. We shall see!

Any specific bulking food suggestions?

Food is food. The specific types of foods one's eat has little role in which way your weight is going. Calories are the catalyst.

That said, as I said above, I always try and get at least one gram per lb of LBM. I always make sure to get my EFAs in. After that, it is fair game, for the most part. I don't really restrict myself too much while bulking.

I simply set my caloric goal. Say it is 3500. Then, I make sure I get my protein in. Say that is 180 grams. That equates to 720 cals. I still have 2780 cals to "fill." Next order of importance are my fats. Personally, I take in .75 grams per lb. As a general recommendation, I like to say .25-.5 grams per pound is appropriate for most. This equates to 150 grams of fat. 150 grams of fat equates to 1350 calories. That still leaves me with approximately 1400 calories to "fill." This will be comprised of mainly fruits, veggies, and starchy carbs. That equates to roughly 350 grams of carbs. Might be too much for some who are more carb sensitive. If that is the case, I would minimize the carbs and up the fats. Remember, there are only 3 macronutrients you have to work with.

As for foods, and this is not precise, but on AVERAGE, my macros comprise of the following:

Protein: Eggs, chicken, turkey, pork tenderloin, lean ground beef, lean cuts of steak, fish, protein powder.

Fats: Olive oil, Udo's Oil, natural peanut butter, walnuts, pecans, almonds, fish oil, avocados

Carbs: Whole wheat pasta, yams, various fruits and veggies, whole wheat tortillas, brown rice.... I think there is more my I am having a brain fart.

That the basic gist of it. Certainly not a science, and anyone telling you otherwise is probably bogus.

I never thought I would hate eating as much as I do right now. Two days into 5K a day calories and I HATE IT!!!

Damn, 5K per day. I have a fast metabolism and I don't even need that!! What are you current stats?

I'm doing 3 weeks bulk/1 week cut cycle, we'll see how that works out. 245 at 8% BF by May 1, 2008 baby!!!!

I never did well with cyclical diets where you jump from bulking to cutting. My body, as well as many of my clients I used to work with responded better when one goal was focused on at a time. It seems like there is a momentum factor at times, when it comes to weight loss or gain. At least from my experience, that is.

And wow, 245 @ 8%.... that is huugggeee. Will this be natural?

[Obesity Discussion]

Originally Posted by Steve

Thanks.

I gradually work my way into the cut. Meaing, I don't just jump right into any serious kind of caloric deficit. I ended the bulk at 200 lbs. I was a little higher, but some circumstances led to a slight weight-loss at the end of my bulk. At that time, I was eating approximately 3500 calories per day.

Right now, I simply dropped the intake down to around 3150. This is probably close to my maintenance level, although I have already lost a few pounds.

It is a touch and feel process. I will drop into a slight deficit in a week or two. From there, I re-evaluate every week to see where my BF% is sitting, where my weight is sitting, where my measurements are sitting, and how I feel.



I upped my protein a bit. The idea behind this is simple. Once you create a caloric deficit, your body turns to your existing tissues to make up for the energy deficit. I certainly want to minimize as much muscle loss as possible. One of the numerous ways I go about doing this is upping my protein. This puts more aminos in your blood, which your body will pull from there first, before hitting your existing muscle. I recommend 1 - 1.5 grams of protein per lb of LBM. Lower range for time or bulking and maintenance. Higher ranges for times of dieting, for the above reason.

I also cut out some of the starchy carbs and upped my fat intake. Reason being, I find while dieting, I lean out faster cutting back on some carbs.

I also upped my fish oil consumption and veggie/fruit consumption. Reason being. Diet is a stress to the body. I like over-feeding it the stuff packed with micronutrients while being stressed.



That's a negative.

I really don't have a problem with EC, ECA, or ECY. I simply never felt the need to use thermogenics. I don't seem to have issues getting lean going the natural route. Less crap I put in my body, the better, IMO.



At the moment, I am doing 3 sessions per week at a work load that elicits approximately 140 bpm from the heart. Nothing serious.

I need to eat more protein especially in my off days; I feel like I've lost quite a bit of muscle mass while cutting .

I've been doing well on cardio, keeping my my bpm in the 150s-low 160s range mostly. I do about an hour on off lifting days and half an hour on lifting days.

My hectic schedule and frequent procrastination has been hindering my consistent gym schedule too. I'm kind of mad at myself.

[Steve]

Originally Posted by Obesity Discussion

I need to eat more protein especially in my off days; I feel like I've lost quite a bit of muscle mass while cutting .

I've been doing well on cardio, keeping my my bpm in the 150s-low 160s range mostly. I do about an hour on off lifting days and half an hour on lifting days.

My hectic schedule and frequent procrastination has been hindering my consistent gym schedule too. I'm kind of mad at myself.

No point in fretting on past slip-ups. Focusing on them will only bring more in the future. I always try and learn from my slip-ups. When did they happen? Why did they happen? What could I change to help with consistency? What is one habit I would like to start forming today, for the next month?

Things like that.

Staying positive is definitely a majority of the battle IMO.

[Irving]

Originally Posted by Steve

Hey everyone, thought I would start a journal over here since I stop in once a day.

For those of you who don't know me, my name is Steve (obviously). I have been leading a healthy lifestyle for about half my life. It has been a bumpy road, but looking back, I loved every second of it. Along the way, I became a personal trainer. I stopped "practicing" training a while back once I started my career as a financial adviser.

Eventually, I will get back into training completely, doing something web-based most likely. For now though, I can't stay away from fitness, nutrition, and weightloss forums. I spend a great deal of time on them.

As far as where my journey stands currently. I started dieting yesterday. It was the end of a 4 month long "bulk" where I packed on 20 lbs. A lot of it was muscle, but you can't gain muscle without adding some fat. So the goal now is to shed some of this newly accumulated fat and maintain as much muscle mass as possible.

It is a nice break from eating so much. My exercise program parameters also change with the reduction of energy intake, which is always a nice mental transition. A little less lifting and a little more cardio.

Here are some of the most recent pics of me. I will update again at the end of my "cut." I am thinking it will be finalized around the beginning of July. At that time, I will maintain for a month or two and start the next bulk.

stroutman81 - Photobucket - Video and Image Hosting

Thanks for listening everyone.

is there a reason you choose to do this bulk and cut method? what are benefits of doing that as opposed to other means of adding muscle and eating healthy to lose weight?

[Steve]

Originally Posted by Irving

is there a reason you choose to do this bulk and cut method? what are benefits of doing that as opposed to other means of adding muscle and eating healthy to lose weight?

You can't build muscle and lose fat simultaneously unless:

A) You are using drugs

B) You are a genetic freak, which very few are

Reason being:

A) Increasing muscle mass requires a caloric surplus

B) Losing fat requires a caloric deficit

This said, now do you see why I do what I do?

[Obesity Discussion]

Originally Posted by Steve

No point in fretting on past slip-ups. Focusing on them will only bring more in the future. I always try and learn from my slip-ups. When did they happen? Why did they happen? What could I change to help with consistency? What is one habit I would like to start forming today, for the next month?

Things like that.

Staying positive is definitely a majority of the battle IMO.

I'm more worried about the fact that the majority of the problems I've had keeping up my eating habits and exercise stem from my constant travel for work. Unfortunately, until I change jobs there's not much I can do. Considering I'm on the road traveling 100% for the most part, I still do very well.

[Steve]

Originally Posted by Obesity Discussion

I'm more worried about the fact that the majority of the problems I've had keeping up my eating habits and exercise stem from my constant travel for work. Unfortunately, until I change jobs there's not much I can do. Considering I'm on the road traveling 100% for the most part, I still do very well.

I definitely know how that can be. I used to travel very frequently for my job. I adapted though. I have a friend who is purely nomadic with his job. His office is the road. He finds a way to adhere.

Planning is the name of the game. Learn how to travel with food or grocery shop from the road. Learn what kinds of hotels to stay in, etc.

Not an easy task, but certainly doable.

[Obesity Discussion]

Originally Posted by Steve

I definitely know how that can be. I used to travel very frequently for my job. I adapted though. I have a friend who is purely nomadic with his job. His office is the road. He finds a way to adhere.

Planning is the name of the game. Learn how to travel with food or grocery shop from the road. Learn what kinds of hotels to stay in, etc.

Not an easy task, but certainly doable.

Yep, I'm nomadic as well. I do bring along TONS of protein bars just in case, and always order healthy food, but unfortunately shopping isn't always an option for me depending on the hotel I have to stay at or the fact that I frequently have to eat out with clients/coworkers, or even worse am forced to eat in at the client when they pre-order lunch or dinner for a huge group. Funny you mention all this; I made a big stink on my last engagement so I could stay at a Residence Inn with the full kitchen just so I could shop

[Merle]

Originally Posted by Steve

You can't build muscle and lose fat simultaneously unless:

A) You are using drugs

B) You are a genetic freak, which very few are

Reason being:

A) Increasing muscle mass requires a caloric surplus

B) Losing fat requires a caloric deficit

This said, now do you see why I do what I do?

When you say drugs do you mean diet pills ?

I see that you are trying to maximize one at a time and that makes perfect sense because you are counteracting your efforts by trying to do both at the same time.

[MikeB]

I'm 6'4" and considered large frame, 245@8% should definitely be doable, 1 year or 5 I'll get there.

[Steve]

Originally Posted by Merle

When you say drugs do you mean diet pills ?

I see that you are trying to maximize one at a time and that makes perfect sense because you are counteracting your efforts by trying to do both at the same time.

No, I mean anabolic steroids.

And it really isn't about maximizing my time. It is about being sensible. Since you can't build muscle and lose fat simultaneously, I don't try to.... unlike most others I see in gyms today.

When I used to train, 9/10 guys that came to me would say, I want a program that will tone me up and make me big.

My response:

"Okay, sit down because you have a lot of leg work to do before you even touch a weight. And that comes in the form of listening and learning."

[Steve]

Originally Posted by mtxpert

I'm 6'4" and considered large frame, 245@8% should definitely be doable, 1 year or 5 I'll get there.

Best of luck to you man! Anybody who is 245 and 8% has my respect!!!!!!

Assuming they do so naturally of course.

I don't really have an end goal, personally. I just cycle my bulks and cuts and where I end up, I end up. I try and ride each bulk to a point where I know I packed on more muscle than the last bulk. I also ride it to the point where I start to get uncomfortable with the "softness" that accompanies the bulk. Then I cut down, preferably during the warmer months, and start the process over again once it's time to put clothes back on, lol.

[Steve]

Update on me:

Fat is already starting to come off nicely. Dropped about 3 lbs since last Monday. The weigh loss should slow now though. I am not too concerned with my weight. If anything, I want it to remain as high as possible.

Most noticeable changes to date is the definition in my arms and abs.

I want to wait and take pics at the end of the cut.

[William Wallace]

Originally Posted by Steve

Update on me:

Fat is already starting to come off nicely. Dropped about 3 lbs since last Monday. The weigh loss should slow now though. I am not too concerned with my weight. If anything, I want it to remain as high as possible.

Most noticeable changes to date is the definition in my arms and abs.

I want to wait and take pics at the end of the cut.

3lbs already?!?!? Wow! You are going to be ripped in no time!