I love that! So many people on this forum need to read this quote. The bad advice I see alot of is: you're not eating enough calories. But when you take into account that nutricious food has less calories, naturally you'll be taking a smaller amount.

Thanks again Steve,

thats interesting. Are you saying that its ok to have fluctuations (possibly large ones) day to day in the amount of calories as long as they are quality calories? Or should I shoot for a steady intake of quality calories daily?

I realized that I left my recordings at work but I do have 1 from last week and 1 from this week that I have documented for you. The one from last week isn't the greatest. but I think the one from this week isnt too bad. I have posted those here;
http://weight-loss.fitness.com/weigh...er-holics.html

also I forgot to mention that I only drink water. between 8 and 11 pint glasses a day. I will have a 20 once bottle of soda once every 2 weeks or so.

I think I mentioned that my scale (which I know aren't considered to be very accurate) measures my bodyfat at over 31%. I seem to be all subcutaneous fat too so i'm very soft looking. I still have a lot of weight to loose as I still have the gut hanging over the belt but it's gotten a lot smaller. I think I still need to loose another 30-40 lbs, but it is the body fat percent that I would rather see go down. I didn't have the scale 50 lbs ago so I don't know what it would have measured my bodyfat at then.

I'll look into getting one of those pullup bars for the doorjam. I looked at your forum and there is a lot of good info there. Also thanks for the link with the assisted methods of pullups. I've always wanted to be able to do do them. I remember when I lost weight the first time (almost 10 years ago now) and could finally do a few pushups.. It was a great feeling. I can only do around 5 pushups now without a rest but it's better then 0


I like the idea of a full body workout during each workout so I think I will stick to that. I did read on your forum that you say 2 - 3 times a week for people in the weight loss mode. Do you have enough information about me to tell me if I would benifit more from 3 sessions a week (or would everyone benefit more from the extra session)? I guess I am not completely sure how much recovery time is optimal and obviously there is some less recovery time doing 3 workouts per week. Also, do you suggest cardio on the same days as weights, or on the off days? I do cardio on my treadmill. I wouldnt call it HIIT but it I do very it. Jog for 3 or 4 minute/fast walk for 3 or 4 minutes back and forth for 20 minutes or so. I also walk the dog at a brisk walk for 1.6 miles when it's nice out but that doesn't get my heart rate up very much like the treadmill does.

Thanks again!

hey everyone,

i recently broke thru my plateau... what i found out is quite interesting... u really do learn so much the first time u go thru a "transformation"...

first of all i came down from 21% bf to 17%... it took me about 3-4 months... i gradually improved all aspects of my program... for about 2 months i was stuck at 17% bf... i tried a lot of things, changed my workouts but still nothing... i thought well this might be my genetic limit, but something just didnt seem right... i would read about how getting down to 12-14%bf was so easy... but yet i couldnt seem to break thru this plateau...

Then one day i decided to read the label on a diet cola... maltodextrin in it?? i thought "isnt that the high GI carb supplement sitting on my shelf for when i hit bulking phase?" did some internet reasearch and found out that diet sodas actually do give a lot of people problems...

now.... i know that a lot of programs always state to steer away from diet sodas... it was my fault for skipping that little advice...i thought 0 carbs 0 sugar meant 0 carbs and 0 sugar... im think thats a HUGE LIE... or that maybe as some say some people do get an insulin spike from the sweetness alone... well... I quit diet sodas and any artificial sweetner (even stevia) 2 weeks ago... guess where im at now? 15.1% bf... same diet same workouts... just quit the artificial sweetners and there it was... all i can think of now is how much faster the results would have been had i quit diet sodas from day1 :S

dont know if this is still relevant to the thread starter, but just a piece of advice that may help some of you who like i, have been fooled by diet soda marketing... by the way this thread ranks quite high on google for stuck at xx % body fat or the like.... cheers

ps: anybody experience anything like that?

Hey pcm2a!

I don't know if you have had your question answered or achieved your goal yet?

I have been studying and coaching weight loss for many years and here is what I perceive is your challenge:

Your body stores fat as a protective mechanism. Through lifestyle choices and normal bodily process' acidic matter is created. Your body releases this acidic matter through the urination, defecation, perspiration and respiration. However, when you overload your system, which most people do, with too much acid waste, your body turns to secondary methods of dealing with the excess acid.

One of those secondary methods is the storing of fat to have somewhere non-life threatening to store the acid. You see, when the body doesn't have enough energy to get the acid out, it has to store it somewhere. And this is where the fat stores come in.

So the solution then is to heavily alkaline your system, as well as continuing your weights routine to maintain the muscle size and weight. Alkalising your system is easy and often different to what most 'nutrition experts' are teaching about health living.

FAT COWS works as a great acronym to remind you what to consume....

FAT - Contrary to popular belief, fat doesn't make you fat! Good healthy cold pressed oils are a natural buffer of acids and energy provider to your system helping you shed fat.

C = Chlorophyll - good natural, raw cucumber, spinach, broccoli, cauliflower, bell peppers, avocado, grapefruit, tomato, celery, lemons and limes, rhubarb, artichokes...to name a few.

O = Oxygen - this is the number one nutrient the body needs to be able to survive and thrive and, of course, lose weight.

W = Water - alkaline, electron rich water. Add lemon and lime juice to water or get hold of a natural green drink to add to your water. Drink 5-6 litres per day.

S = Salt - natural, unprocessed mineral salt is not only good for you but necessary for your body to survive. It is vital in supporting the body with it's weight loss capacity.

I hope this helps my friend. Alkalise your system and you will drop below 15% body fat. I have personally coached clients with similar goals and achieved success with the methods mentioned above.

Have a great and healthy day,

Tim

Wick- that's great insight into the diet sodas & bf.. I would never go anywhere near artificial sweeteners.. sadly it seems almost EVERYTHING has it now. Even vitamins!

Weightlossguy- nice post. it's all about putting nutrition not "food" into the body. sadly most people don't realize that. when the body knows it's getting the nutrition it needs to sustain itself, it will shed the fat.

Hi,

I am male 6ft 2" and weight around 198lb with a body fat of around 20%. My aim is to lower my body fat percentage enough to see a six pack and gain / cut up muscle so I look more toned.
I want to be physically fit at the same time to compete in triathlons etc...
I have read a number of the previous posts all of which are very interesting but wondered if anyone could give me specific advice (eating / training) on how to gain my goal.
I recently bout some protein powder which I am taking twice a day with milk. I currently play football on Tues and Thurs and try to go to the gym for weights 2 or 3 times a week.

Thanks in Advance.

very doubtful it's possible in that short of time. unless you're morbidly obese or are just trying to lose weight instead of fat.

Why did you choose 15 lbs in 30 Days?

I only ask because if you do acheive this goal you will likely gain your weight back. It's just the way your body works.

Long term, permanent weight loss takes a well thought out plan of attack. Realistic expectations is on component of your planning.

I talk about items like this on my blog site SPAM. I hope it helps.

Jason Chiero, CPT

Hello Everyone,

Nothing can be done!!!!!!!!!!!!......... gone mad or what ,,, "there is a solution for every problem".. hmmmm

I would strongly suggest you to NOT to use any kind of medication.. If you try Medication its a multiply effect of side effects problem.

.................TRY TO BE NATURAL....................

see my case below.

A few months back I could compete with WWE heavy weight champions in “body size”, “Not in the RING”

I could not even walk properly. Fortunately I met an online friend from Ohio who suggested me this (LOSE THE DIET) Inspirational, Wonderful, and a fantastic BOOK written by “Kathy Balland” - An expert in the mind-body-soul connection.

This book made my life and I got my olden and healthy days back.

The best part is I lost that heavy and extra pounds without being guilty in eating my favorite food!!!!!!!!!!!!!.

Let me share with you all a brief about this book.
"....It’s a new approach to lose weight and gain happiness; Change your lives while losing your weight. No dieting to lose your weight....and Yes you can enjoy the foods you love".

I would suggest reading this book those who are looking to lose their body weight to change their lives, even while you continue to eat your favorite food.


Regards,
Practy.

I am in a similar situation. I have started going to the gym three weeks ago and have lost an inch in my belly and waist so now I don't have to suck in my gut to get the pants buttoned. My main goal is 1) lose body fat and 2)tone my midsection. I can't see any 2/4/6 pack yet due to the fat still need to lose about an inch before I can see something. I am counting my nutritional values in everything I put in my mouth which helps me. I do know from reading that the body needs greater than 1500 calories or it will think you are starving yourself and switch to deprivation mode and store fat so I been sticking to 1800-2000 calories per day which is recommended for males who want to lose weight who exercise 3-4 times per week. I exercise 7 days a week and a personal trainer puts me through a series of high impact strength training exercises. I was advised not to just lose weight but to lose body fat at the same time gaining lean muscle mass. I used to be a fast food junkie until my doctor told me to correct my eating habits because I have high cholesterol, triglycerides and sugar. I am now eating 6 meals a day, up from once per day and the body burns fat at a faster rate by spreading your meals out and eating smaller portions. I stopped drinking sodas and now 6-8 bottles of water daily. I am seeing significant weight loss so I am hoping another 4 weeks, I will lose the inch and start seeing nice abs. I also have fatty tissue in my pecs and have noticed it getting less fatty in that area as I want to make it harder more defined. If anyone has any suggestions that could help me lose more weight quicker and build lean muscle mass, please let me know. I get about 150 grams of protein daily and eat alot of skinless bonless chicken breasts especially after workouts which is supposed to help build and protect torn muscle tissue. My book says the muscles crave carbs after a hard workout so feed them so I just eat fruit afterwards and my creatine drink has alot of carbs too. I understand you need alot of calories when exercising to prevent exhaustion and alot of carbs to fuel the body to perform the workouts. I have increased my carb intake because I do feel exhausted during my personal training sessions so I'll have a Powerbar and fruit an hour before my workout. Ephederine and caffeine also helps provide increased energy for cardio.