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Emp's fat loss Challenge

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empedocles
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2004/02/02 14:05:07 (permalink)
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Emp's fat loss Challenge

like challenge anika except with a better looking male .. or something, well today my friend set a challenge lose as much fat as possible in 4weeks winner gets shed loads of supplements from his shop , only OTC supplements + clen can be used and nothing else, so im planning on smoking my friend and hopefully dropping a few pounds or at least dropping a reasonable amount of BF
stats:
hieght 6'2"
weight 106.8 kg
BF @ 21% (ouch)

any advice ppl might want to throw in my direction would be much appreciated , but im mostly starting this little thread so i can see my progress and moan about being hungry, which at the moment i am real hungry.

I was thinking of 200 g carbs ED , 200-300 protien (this might be higher if i can find no other way of quenching the hunger pangs), supplements 10g Creatine 10g glutamine Myoplex MRP Pro-MR mrp reflex whey (i may buy in some miscellar for night time snack replacement).

To be honest i havent the foggiest how to diet so its all going to be new to me and hopefully give me an idea of what i need to do to compete at some future time.

any help appreciated :)
#1

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    empedocles
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    RE: Emp's fat loss Challenge 2004/02/02 14:12:09 (permalink)
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    i was thinking of supplementing my existing training regime with EOD cardio 20-40 minutes , bike or treadmill, I train EOD in no particular order , legs , chest/shoulders,back/arms, depending on how i feel on the day. I know i should try for 60 mins cardio but im not sure i actually possess that amount of CV performance so would have to work up to it real slow.
    #2
    ice_mach
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    RE: Emp's fat loss Challenge 2004/02/03 18:33:44 (permalink)
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    well u could work it like this- have ur 6 meals, but eat all ur carbs b4 5o clock, after that stick to protein shakes for snacks and veg at night. so diet might somin like this

    10g glutamine and whey upon waking

    8.00- 2 slices wholemeal bread, 2 whole eggs and 2 egg whites with low fat cheese

    11.00- pasta, chicken breast, fruit

    1.00- whey in fortified milk

    4.00- Whey in skim milk

    7.00- tuna salad

    10.00- Casein shake with glutamine.

    cardio- i'd mix it up, some joggin or skippin b4 brekkie but after whey and glutamine, have same shake as u did in the morn and do some light cardio at night as well (do this like 2-3 times a week) then on the weekend do as many laps as u can swimmin, restin as much as u want.
    #3
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/03 19:50:06 (permalink)
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    well 2 days in , i managed to eat under 200 g carbs yesterday and am currently at 151 as of now with a 10g snack to go before i sleep,
    i power walked for 20 mins this morning going to work instead of the bus
    had
    7 am 4 scoops of musli - 45 carbs + 2 scoops whey 40g protien
    10 am Myoplex 27 g carbs + 10 g Glutimine
    ate 4 turkey breasts until 3pm and had a pro mr - 26 carbs + 10 g glutamine
    6pm tea was 3 small potatoes and pork steaks 7 oz of potatoes @ 51 g carbs + about 2g for the carrots :)
    bringing me to 151 grams carbs and 240 grams of protien + my dry roasted peanuts "snack" @ 10 grams carbs 28g protien

    All in all not a bad day , tho ive felt listless and dispondent all day and slow to react to my work , first real workout since starting will be tomorow chest and shoulders , not looking forward to it , my overall goal realistically i think will be 8 pounds in 4 weeks as im not going to use eph or clen , chatting with ppl and having them say ill lose muscle is depressing but ill press on i want to be the "winner" of this small challenge.

    thanks for the input ice mach , ill think about trying to incorporate your ideas specially the casien bit , tho its costly here .
    #4
    ice_mach
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    RE: Emp's fat loss Challenge 2004/02/03 20:29:48 (permalink)
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    have u tried all in one, tmof, or whey consortium for casein?
    #5
    Robert
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    RE: Emp's fat loss Challenge 2004/02/04 21:13:11 (permalink)
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    get doing some HIIT, like 3-5x a week, and drop the weights all together if fat loss is your only goal. if you must, get a 1 or a 2-day split focusing on compound moves only.
    best of luck
    rob
    #6
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/04 21:37:21 (permalink)
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    Ive just decided to add cardio in on my "off" days , i need to keep hitting the iron so i dont lose size , having trained hard for it ill be damned if im gunna flush it down the lav so to speak :).
    Diets gone great today and I feel all round pretty good , took a thermogenic before i trained and it was a major session which im sure i will pay for tommorow when im draging myself downt he gym for xtrainer or bike :
    todays workout
    10 mins warmup bike level 3
    chest-
    slightincline Benchpress 5*10 2 warmup 3 work
    flat DBflyes 2*10 inc DBflyes 2*10 inc DB press 2*10
    cable Xover 2 * 15
    Shoulders-
    Seated press 5*10 2 warm 3 work
    drop set lateral raises 3 sets * 1 heavy *10 1 drop 3/4 weight *10
    bent over laterals 3*10
    warmdown rower 10 mins level 5
    tommorow i was planning on 30 mins cardio and adding a thermogenic after work and trying to keep carbs under 170 as my m8 told me 200 was far to much a ceiling , tho hes not an IT lab technician and doesnt have to make his brain function 100% at any given moment.

    Todays Totals so far 110g carbs and a mere 140 g protien (im going to remedy this with casien before bed)
    Well thats all for this disjointed update
    #7
    Robert
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    RE: Emp's fat loss Challenge 2004/02/04 23:00:00 (permalink)
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    IME cycling is not very effective at shifting fat, rowing, running/walking/boxing/clibing are though
    rob
    #8
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/06 22:50:37 (permalink)
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    Now 5 days in and everythings going great , im consistently under 200 grams of carbs a day and over 250 protien , pre cooking meals the night before , wieghing my food and calorie counting have become almost normal procedures.

    Had a good 45 min cardio session yesterday eliptical for 25 mins and then bike for 10 then crunches and stretching.
    Trained back and arms today and boy what a workout all my lifts were up and i felt very aggressive i added clen on wednesday so maybe thats were the agression or extra energy is coming from :
    10 mins bike warmup setting 3.

    back
    wide grip chins 2 * 6
    lat pulldowns 5*10
    some sort of seated row machine 5*10

    tricep
    1 arm tricep pushdowns using horseshoe attacment 3*10
    1 arm reverse pushdown (inner head treatment) 3*10
    skull crushers 3*10

    bicep
    Dumb-bell preacher curls 2 *10
    seated dumbell curl drop set 3 * 1 * 10 1 * anything (heavy/moderate bells)

    working is getting a bit harder as im finding myself very tetchy around people when i get support calls (not a good thing), today i had a no carb lunch and found it really difficult to get through to 4:30 for the gym , im feeling leaner but of course at this stage not really looking leaner.

    It isnt a good picture but here is a side chest view probably my most flattering "side".

    http://heatherwake.pwp.blueyonder.co.uk/scans/DecentSideChest.jpg

    hoping to get leaner , peace ..

    #9
    Knighty
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    RE: Emp's fat loss Challenge 2004/02/07 09:51:37 (permalink)
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    quote:
    Originally posted by Robert

    drop the weights all together if fat loss is your only goal
    rob



    That is probably the worst advice I've seen anyone give in a long time! No offence Rob, but lifting heavy ass weights during cutting is probably THE BEST thing he can do to preserve muscle and strength!

    Low reps, high weight IMO
    #10
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/08 18:32:02 (permalink)
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    A full 7 days in and im starting to feel the burn , today i feel really weak and stressed out , done cardio at 1 hour today treadmill/elliptical only eaten 75g carbs , starting to get snappy with my gf and duaghter , hopefully it wont be like this from now on but i suspect it might be .. bah just about to eat jacket potatoe and steak hopefully thatll perk me up .

    Might all be in my mind but i feel leaner and im sure i look leaner in the mirror so id say in terms of effects its going well havent wieghed myself yet was going to wait till the end of next week so i can see a gross change and not a piddling pound or so loss :)

    update soon .
    #11
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/11 14:24:33 (permalink)
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    Another day another update , 10 days in feeling like its all going well , not wieghed myself yet going to on the 14th so i can see (hopefully) a gross change of at least 3 pounds or so.

    Diets been all good so far no slippage and under 200 g carbs perday over 200 protien per day, im going for a cheat day tommorow as its my birthday so i might bump up the carbs to about 250 a generous cieling think so i can have a bottle of wine and a cake or summit as a treat :)

    monday trained legs
    close stance front squat (sweep) 3*15
    close stance leg press (sweep) 5*15
    standard stance leg press 5*10
    leg extensions 3*10
    sitting ham curls (dunno what you call em tbh) 3*10
    standing bumbell (off a steeper) calf raise 2*10
    tuesday was cardio
    15 min eliptical (mountain setting)
    10 treadmill (mountain setting)

    Im deffinatly "cosmetically" looking leaner as my face now has features and not my usual rounded jowly look :) and ppl are saying i look like ive lost wieght (always a good sign).

    so to sum up everything is 5by5 and on the line , aside from being hungry almost all fo the time now its going great and im happy to see i still have the discipline (thus far) to set a goal and keep to it , tho time will tell i suppose...
    #12
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/14 19:40:36 (permalink)
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    2 full weeks in now , everything is going well i had a cheat day on thursday since it was my birthday and what a night it was , few glasses of wine and a sticky toffee cake covered with 4 types of chocolate i had 2 pieces and felt so guilty it had to have been all good :). Not wieghed yet have set it back till monday afternoon but i think its all going well.

    wednesday did light wieght hi reps chest and shoulders
    6 mins bike setting 4
    machine chest press (for the feel) 5 *15
    super slow slight incline flyes 5 *15
    seated dumbbel press 5*15
    Drop set seated lateral raises 3 * 10 + 10
    seated incline front raises from the side 2 * 10 (failed on 3rd set oddly)
    Thursday birthday walked for 30 mins at fast pace then ate lots :(
    friday Back and arms
    chins 2 *6
    pulldowns 5 * 10
    seated 1 arm row 5 * 10
    tricep pushdowns fullstack + 10kg plate 3*10
    overhead tricep push (cable style) 3*10
    under hand grip pushdown 2 * 10 (failed 3rd set)
    drop set seated dumbbell bicep curl 3 * 10 +10
    1 set of 1 arm preacher curls (complete failure at rep 8 never happened before)
    Saturday
    35 mins cardio on 15 mins elliptical mountain setting and 15 mins on bike mountain setting then stretches and crunches.

    Diet wise aside from the cheat day ive been really strict , my GF baught me a food wiegher for my Bday which i was made up with so no more guessing at food amounts, diet has followed :
    breakfast 38 grammes oats + 2 scoope banana whey (35 carbs 27 pro)
    10:30 MRP myoplex (20 g carbs 47 pro)
    lunch 80g pasta + tuna + 1 tea spoon of mayo (for binding) (35g carbs 40 pro)
    2:30 MRP pro-mr (19 g carbs 47 pro)
    tea normally potatoe 1 1/2 oz with some form of meat (approx 40 carbs 80-100 pro with veggies i dont know carbs vals)
    2 pieces of wholemeal bread with organic Peanut butter (contains 100% peanuts and no palm/other oils 32 carbs 16 pro)
    sometimes if i can stomache it 2 scoops of casien by reflex vanilla flavour (absalutley disgusting stuff)

    giving me average daily values of 181 carbs and 291 protien , im not taking any energy carbs or anyother foodstuffs to help me through workouts or post workout so i think im doing well, as to the challenge part of this fat loss i seem to winning as my friend has completely fallen off his diet and keeps trying to convince me to go drinking beer with him so ill get drunk and eat junk food :).

    Conclusion training going well diet going well and the wiegh in is monday im hoping ive lost 3 pound or over who knows this is the first time ive ever done this before so its all new.
    #13
    gymbabeliz
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    RE: Emp's fat loss Challenge 2004/02/16 11:36:10 (permalink)
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    good luck emp, i wouldnt worry about the cheat day, but if I were you I'd try to cheat with carbs rather than something totally junk.....keep your protein up!! I'm half your weight and dieting with over 200g protein!!!!!
    #14
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/16 14:29:59 (permalink)
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    Whoo hoo just had my first wiegh in results are promising
    start
    weight 106.8 kg
    BF @ 21% (ouch)
    2weeks :
    weight 103.64 kg
    BF @ 19% (better)

    thats a 6 pound loss and 2 % off the BF a successful 2 weeks it would seem , if i can keep up this rate of loss then i could be looking at 16% bf or lower if i carry it on t 6 weeks instead of 4, in terms of the challenge im well ahead , my friend had lost 4 pounds and gained 1% bf (probably due to beer)

    16.66 stone im well made up

    peace

    #15
    Robert
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    RE: Emp's fat loss Challenge 2004/02/17 15:15:02 (permalink)
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    "...........That is probably the worst advice I've seen anyone give in a long time! No offence Rob, but lifting heavy ass weights during cutting is probably THE BEST thing he can do to preserve muscle and strength!

    Low reps, high weight IMO..........."

    knighty, if he said i want to lose some weight whilst keeping muscle then fair enough. but before you make comments like that i will refer you to the FIRST line in this thread....
    quote:
    my friend set a challenge lose as much fat as possible in 4weeks


    you know as well as i do, if weight loss IS YOUR ONLY GOAL then fatiuging your muscles with heavy ass weights is a bad idea, it is not until later on in the thread i learned that he wanted to keep his muscle!!!!!!!!!!!!!!!!!!!!!!!!!111

    rob
    #16
    Knighty
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    RE: Emp's fat loss Challenge 2004/02/17 19:13:23 (permalink)
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    lol...ok mate, but I think it's safe to assume being a bodybuilder and all that he'd want to keep his muscle. lol
    #17
    empedocles
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    RE: Emp's fat loss Challenge 2004/02/18 09:24:46 (permalink)
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    Another 2 days of the diet , im pretty sure dietingis going well , but i have had a wierd headache for 2 days now yesterday i was useless at work as i had black and white horizontal lines in front of my eyes all day (like a duff H hold on a tellie) which only went away after i did my cardio about 5pm , basically meant i was gormless in work and had to have my colleagues cover any support requests , not sure if it has anything to do with the diet , also my sleep has been strange with dreams so vivid ive actually woke up thinking i was still in it , and also a touch of paranioa (wtf thats about i dont know).

    Monday trained legs hard and heavy
    tuesday 35 mins cardio elliptical and bike

    today is chest and shoulders day not sure wether to take it easy or not , as im bone tired and really feeling quiet low and achey!.
    #18
    Serberus
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    RE: Emp's fat loss Challenge 2004/02/18 10:37:37 (permalink)
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    Not to split hairs but he did say "lose as much fat as possible in 4weeks". I took that as he wanted to keep hold of as much muscle as possible.

    Still, looks like you guys cleared up your discrepency.

    Keep up the good work empedocles. You might find your rate of weight loss will slow but don't let this put ya off, keep working at it and you'll get there.
    #19
    Robert
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    RE: Emp's fat loss Challenge 2004/02/18 14:18:25 (permalink)
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    knighty: i am glad we have that cleared up.
    serberus:

    #1 you are splitting hairs. the disscussion is over.
    #2 if you took those words to mean exactly what they do, then i was dead right. i do not read betweem the lines on the net, and you would be very unreasonable to expect me to do so. it is too difficult and pointless. if he wanted advice on a fatloss regime whilst not muscle wasting, then i would give it to him, that was clearly not requested in the first post.
    end of disscussionon my part.

    rob
    #20
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