Needed some motivation to help me get back in the groove after unexpectedly undergoing open heart surgery 7 weeks ago... so I entered another fitness improvement challenge yesterday (I won 4th place last year in another). Grand prize for this one is an all expenses paid trip for 2 to Maui! I'm motivated already! My original goal when I weighed 262 lbs (about 40+% body fat) was to get down to 190 lbs, or 18% body fat, by end of 2014. I got as low as 195 lbs before "life" happened. That was the 2014 goal, but my ultimate, unwritten goal was to get down to 10-15% body fat before close of 2015. The challenge I entered is to "Burn the Fat/Feed the Muscle" for the next 14 weeks, basically following the same method I used for the last 18 months (discounting life events). So realistically, using a 25% calorie deficit (maximum safe deficit for me), I should be able to lose about 15 lbs of scale weight in that 14 weeks. If I pack on some muscle at the same time (as the Title of the contest implies) then I may well be right at 14-15% body fat by the end of the challenge in August, even if I only make it to 185 lbs. Still, 180 lbs is my STREEEEETCH goal!. Even if it is not enough to win me the trip to Maui, I will feel great, and still have 3 more months to reach my target! Now all I need is the docs to release me to do some resistance training, or I am going to have to really test these 5 bypasses with a lot of cardio in the early stages!
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90,7 kg
Tappat hittills: 0 kg.
Kvarvarande: 13,6 kg.
Kosten följs: Ej tillgängligt.
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1568 kcal
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Fett: 46,11g | Prot: 104,47g | Kolh.: 204,60g.
Frukost: Coffee, Wholesome Sweeteners Raw Cane Sugar, Nature's Path Organic Pumpkin Flax Plus Granola, Cinnamon, Sun-Maid Natural California Raisins. Lunch: Hidden Valley Ranch Salad Dressing, Oil and Vinegar Salad Dressing (Home Recipe), Lettuce, Tuna. Middag: Tyson Foods Boneless Skinless Chicken Breast Tenderloins, McCormick Original Taco Seasoning Mix, Goya Black Beans. Snacks/Annat: Angie's Boom Chicka Pop Sweet & Salty Kettle Corn, Domino Sugar Sugar, Coffee-Mate Hazelnut Coffee Creamer, Coffee (Brewed From Grounds), Second Nature Naked Medley. mer...
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Kommentarer
Glad to see you back! You will do it!!!
26 maj 15 av medlem: Sugar Waffle
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Thx SW... pray the muscles, bones and arteries cooperate!
26 maj 15 av medlem: ckworksalot
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Keep going brother. There is so much left for you to do. Thats why your still here. God bless.
27 maj 15 av medlem: ashock34
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I am glad you recovery has progressed to the point you can be active and compete in your Burn Fat/Feed Muscle challenge. I know you will meet your goal!
27 maj 15 av medlem: meremark
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WOW- you are on fire today! Congrats on the good recovery after your heart event - I remember and was concerned about you - but look at you now! Follow your doctor's plan and do not over do it.
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Thx all for the encouragement!
27 maj 15 av medlem: ckworksalot
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Hey Meremark... I see you are right with me around the 200 lb mark, and your target is 175... mine is 180. Wanna mirror my chanllenge above and meet me at 180 in 14 weeks? I am shooting for a -643 calorie deficit every day to achieve said goal. I will be eating a minimum of 1918 cals per day to do so, and will eat back any excercise cals to maintain that -643 deficit. 1918 cals is still a lot of cals and we get to eat more if we exercise!
27 maj 15 av medlem: ckworksalot
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I would be keen to! Yesterday when I saw your post I was going suggest to you that you were going to be my rabbit (pacesetter), but didn’t want to press you/push you based on your recent *life* event. This will be fun and provide add’l motivation for both of us.
28 maj 15 av medlem: meremark
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Awesome., I WILL BE shooting for 192g of protein, 192g of carbs, and 42g of GOOD FATS.
If I burn cals with exercise, I will subtract those cals from my food intake... if the result/delta is below 1500, I will eat back enough cals to bring that delta back to 1500 (to ensure I fuel normal body maintenance, and stay out of starvation mode).
Let's roll! Let me know if you have any questions.
28 maj 15 av medlem: ckworksalot
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Also, I won't push for 192g of protein til I am actually doing some resistance training, thusxwhy my log will be short for a few days.
28 maj 15 av medlem: ckworksalot
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Free trip to Hawaii is good motivation, have you thought about Body Beast? Or P90X they both have big muscle building programs that you probably can do now just a little modified.
28 maj 15 av medlem: Rockiesfan
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I will be on slightly different track. Macro nutrients as follows based on my lean body mass of ~150lbs.
o Protein is 150 x 1 = 150g target [x 0.8 = 120g min].
o Carbs of 75-99g from non-starch vegetables and berries.
o Fats to balance-out caloric needs from meats and coconut/olive oils [i.e. no industrial seed oils] to target a minus 1,000 daily deficit [-1k x 14 wks x 7 days / 3500 = 28lbs; which is a safe (2) lbs a week...
I am good at low stress cardio [walking 4+MPH], but I really don't like weight work. In the spirit of YOUR fitness challenge, I will commit to work-in body weight training 3 days a week - maybe I can create a habit that will stick :)
An added bonus on my side is my birthday is 13 1/2 weeks away and I fancy being at my goal weight by then...
28 maj 15 av medlem: meremark
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Hmmmm Meremark... 1000 cal deficit worked well for me at > 35% body fat, but as I reduced body fat, it became harder and harder to maintain. My first plateau was a result of burning more cals in the gym and keeping a 1000 cal deficit. Say I ate 2000 cals one day, burned 700 cals in exercise, and burned 2300 cals with sleep and rest combined. That's a 1000 cal deficit. BUT.. of the 2000 cals consumed that day, I spent 700 to pay for my genuine exercise, leaving me only 1300 of those consumed cals to pay for my regular "body house keeping", The problem with that is most males need 1500 consumed cals per day, on average, just for house keeping. After 3 days of having only 1300 cals to pay for house keeping, my body picked up the trend and determined "food must be scarce... store more fat and burn some muscle" After 2 weeks of the scale weight not moving, I tried to exercise more for 2 more weeks, thinking I would "exercise the fat off". Nothing! I was stuck for 4 weeks. Then I read Burn the Fat, Feed the Muscle" and learned that all that extra exercise did was burn even more of my consumed cals, leaving me less and less to fuel "house keeping". The fix? In the example above, I ate 300 more cals per day, for 2300 total consumed cals. Then burned 700 in exercise... leaving me 1500 to fuel house keeping (instead of 1300). My results were amazing! By eating more food, I lost 4 lbs the first week and 4 more the 2nd week, smashing my plateau as my body said, "the famine is over; release that stored fat!" After that, things balanced out and I continued to lose 1-2 lbs a week with a smaller deficit. Thus my goal to maintain a 640 cal deficit, and eating back what I need to keep 1500 available for house keeping.
28 maj 15 av medlem: ckworksalot
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Rockies Fan... I looked at P90X 5 years ago, but 250 lb me was not prepared to do the nutrtion part, which is key to any of these programs. I have it and will taclke eventually, more for the variety it offers. For this Burn the Fat, Feed the Muscle" contest, I will stick to the BFFM program I used throughout 2014. In the meantime, I started doing wall pushup's in a doorway to help re-engage my chest muscles ... so far so good... no oain and no bone movement!
28 maj 15 av medlem: ckworksalot
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CK - thanks for the extended post - I understand the concept of what you wrote. I went back an re-read your post and when you said *bring that delta back to 1500*; I thought you were indicating running a 1500 deficit, but now I see your deficit ~640. So for me, would I target a deficit of ~650, or do I need to do the long math based on caloric expenditures each day to keep 1500 kcal for maintenance? Not that it is a hard calc, just looking for a shorthand metric.
29 maj 15 av medlem: meremark
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Meremark: I came up with 640 cal deficit as follows. Go to scoobysworkshop.com, and select "fitness tools" from the rightvhand column. Then select the "the fast calorie calculator" tool. Enter your stats, your activity level (I chose "1-3 hours of light exercise per week"), then "25% cal deficit"... you'll get a warning about "25% could be dangerous... consult your physician". Scrool down and see your results. Mine showed a Total Daily Energy Expended (TDEE) of 2557 cals... whst I need to maintain 200 lbs. 25% of 2557 is 640 cals... I suspect yours will be pretty close to that. The tool says less than 20 % could be dangerous because if you dont eat back sufficient exercise cals you could literally starve yourself while seemingly eating plenty of food. The calc also showed my cal target was 1917 cals per day (2557 - 640) so I set my FS RDI at 1918.... thats my minimum I want to eat... I adjust each day based on how much exercise I do, so 1918 is a guide... I focus on tha net cals, trying to maintain -640. In my head I always subtract real exercise cals from my actual intake to ensure that number stays above 1500... that is rhe balancing act!
29 maj 15 av medlem: ckworksalot
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Meremark: the tool also shows my projected scale weight loss of 5.1 lbs per month... so 15.3 lbs projected for this 3 month challenge. My stretch goal is 20 lbs. The only way to do that without eating less is do more cardio! And the only way to do that and maintain 640 deficit is EAT THOSE CALS BACK! The projected 15.3 lbs lost does not change on paper, but cardio is the gift yhat keeps on giving... the more you do, the more your metabolism changes, and the more your body burns STORED FAT for the 23 hours you are NOT exercising!
29 maj 15 av medlem: ckworksalot
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