Jeff finally loses 40lbs and doesn't lose strength challenge. - Page 3

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Jeff finally loses 40lbs and doesn't lose strength challenge.

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01-20-2012 , 05:41 AM

#51

Jeffawesome

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Join Date: Feb 2006 Posts: 2,211

Wife is way awesome and way supportive. But it must be tough to be married to me and my crazy ideas.

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01-20-2012 , 11:14 PM

#52

Jeffawesome

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Join Date: Feb 2006 Posts: 2,211

squats 185x3x5
ohp 105x3x5 (pr stalled three times on stronglifts)
Power cleans 100x5x3

Workout felt good thru the end of ohpresses where I started to get a dull pain in my left bicep. I got through power cleans, but they looked awful and the videos I shot turned out badly because of lighting. I still feel like I'm really mucking these up. Oh well, practice makes perfect.

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01-20-2012 , 11:29 PM

#53

Spenda

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5th rep on the press had tons of speed, you'll get 110

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01-20-2012 , 11:52 PM

#54

Jeffawesome

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I'm actually starting to really like overhead presses. I hated them before, mostly because I wasn't very good at them.

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01-21-2012 , 04:27 AM

#55

Jeffawesome

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I really need help with my diet. I've been telling myself that my diet is good, but I know in the back of my mind, I'm eating pizza, and having blizzards. I need to focus on good protein based meals. I should be melting fat and I'm staying the same/getting rounder.

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01-21-2012 , 09:06 AM

#56

aura

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Are you counting calories? This has been incredibly helpful to me.

I use Fatsecret, which has a great android app and decent website. Others seem to like fitday.

Find out your maintenance cals and go from there.

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01-21-2012 , 03:06 PM

#57

Jeffawesome

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I need to start. I'll checkout that app and figure out my bmr. Something has to change.

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01-21-2012 , 06:09 PM

#58

Jeffawesome

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I downloaded the app, and started logging today's food. I am going to track everything I eat for at least a week and also take note of things I would eat if I wasn't tracking. Maybe I'll notice what the problem is.

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01-22-2012 , 07:38 AM

#59

Jeffawesome

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well after logging one day of pretty 'normal' eating, I know realize why I'm a fat tub of goo. I eat too much!

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01-22-2012 , 09:18 AM

#60

Jeffawesome

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Also my protein is way too low and my carbs way too high.

Fat(g) Carbs(g) Prot(g) KCals
112.44 357.71 155.40 3034

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01-22-2012 , 10:10 AM

#61

KPowers

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Getting a third of your calories from fat is your problem. Eat leaner meats.

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01-22-2012 , 01:19 PM

#62

Soulman

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Quote:

Originally Posted by Jeffawesome

well after logging one day of pretty 'normal' eating, I know realize why I'm a fat tub of goo. I eat too much!

This is shocking news I must say

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01-22-2012 , 04:08 PM

#63

Jeffawesome

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Well I'm not surprised, I guess I'm just shocked at how far off I actually was. Like I'd normally come home after work and eat something before bed, and by the time I left work I was actually over my daily caloric max. Kind of eye opening.

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01-22-2012 , 05:06 PM

#64

RollinHand

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The Intermittent Fasting calculator is pretty cool: http://www.1percentedge.com/ifcalc/

The creator of it has a thread over at Reddit: http://www.reddit.com/r/leangains/co...lg_calculator/

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01-22-2012 , 05:47 PM

#65

Soulman

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Quote:

Originally Posted by Jeffawesome

Yeah, this is why it's an excellent idea to track your caloric intake for a few weeks at least - it's very educational.

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01-24-2012 , 07:15 AM

#66

Jeffawesome

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Really focused on eating the last three days, and tracking everything I eat. It's been going okay, and been getting better every day. The first day my breakdown was - 3034 kcal Fat: 112.44g | Prot: 155.40g | Carb: 357.71g. second day - 2565 kcal Fat: 97.46g | Prot: 228.81g | Carb: 183.83g. and then today(tonight) - 2783 kcal Fat(g)103.36 Carbs(g) 207.22 Prot(g) 254.04. Its not perfect but I'm trying. I don't feel like I'm losing weight but who knows.

Workout felt real heavy today. Two pr's which is nice, esp on squats cause this is where I stalled on 5x5.

3x5x195lb squats
3x5x130lb bench
1x5x275lb deadlifts.

No video cause gym was crowded. yup.

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01-24-2012 , 07:41 AM

#67

Soulman

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The nice thing about setting a caloric deficit target is that you won't have to wonder if you're gonna lose weight, you will lose weight - it's a physiological necessity. There will be some variance involved obviously, but there isn't a question if it will happen or not. If it's not happening, your calorie count is off. Or you're one of the very few freaks who actually have issues with your metabolism or whatever, but that's the very last thing to consider.

Last edited by Soulman; 01-24-2012 at 07:51 AM. Reason: had to fix grammar error...

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01-24-2012 , 07:44 AM

#68

Jeffawesome

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Join Date: Feb 2006 Posts: 2,211

If my calorie count is off it's that I'm recording too many calories rather than not enough. E.g. I think I ate about 7 oz of steak today but wrote down 9oz to be sure. we'll wait and see, I certainly do struggle to lose weight but I know I can do it.

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01-24-2012 , 03:45 PM

#69

Jeffawesome

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Join Date: Feb 2006 Posts: 2,211

I feel like such an idiot. I thought I was really gonna have a hard time losing weight. All i need to do is watch my calories. I feel so dumb for being down 2.2lbs in three days.

Also wife has shown interest in paleo and she wants to start the diet, (we eat pretty well to begin with). So that will be good motivation to eat healthier.

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01-24-2012 , 04:25 PM

#70

aura

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Good job! The key is to keep it up.

This is just a suggestion, but I think you should have at least a couple more weeks of counting cals under your belt before making major changes to your diet.

If you eat under deficit and get 1-1.5 grams of brotein per lb, then you'll continue to lose weight.

Obviously, keep up with the weight training as well. Your strength will continue to increase and your bf% will continue to decrease.

You have to keep it up and turn it into a routine that you don't enjoy disrupting.

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01-24-2012 , 04:36 PM

#71

Jeffawesome

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Oh I totally plan on keeping it up. Its just embarrassing that it was this "easy". I am going to keep tracking for at least a month. In a sick way it's kinda fun.

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01-24-2012 , 04:54 PM

#72

Soulman

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It's pretty amazing that 90% of what you need to know to lose weight is:

1) Set and follow a reasonable caloric deficit, e.g. 25%
2) Eat a decent amount of protein, more if you lift weights

And yet there are an insane amount of articles printed on the subject every year. Partially that's explained by other things (need to sell, people want easy outs, etc) but still. I think Lyle McDonald's basic diet book starts with something like that as well.

I agree that's fun in a way. Always pleasing to succeed, especially if you've failed/haven't tried because you thought it was hard/etc previously.

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01-24-2012 , 06:06 PM

#73

Jeffawesome

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shoul i be worried about not progressing if im eating at a deficit?

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01-24-2012 , 06:11 PM

#74

Soulman

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You should be able to progress a bit more given your BW, at least on BP/P and squat. If you're not, well, what can you do besides make sure you eat enough protein, get enough sleep, fix your technique etc. Pretty big individual variance imo.

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01-26-2012 , 05:25 AM

#75

Jeffawesome

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Join Date: Feb 2006 Posts: 2,211

Workout today, kinda mixed. Power cleans suck hard. I am almost embarrassed to post this video its so bad. I think I'm just not explosive enough.

squat 3x5x205 (pr)
overhead press 3x5x110 (pr)
power clean 5x3x105 (pr)

I also eat wayyyyyyy too much today. Like a lot way too much. Oh well.

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