Hey everybody, I hope you all have found some sort of success during May!
My May summary: I’m still doing great sticking to low carb. It has become an engrained lifestyle at this point. The problem is that I haven’t been managing my calories like I should. I loosened the reins a little at the beginning of the month and decided to eat when I felt like I needed it to help with workouts and recovery. Some days I ate over maintenance calories and other days I ate below. My average daily calories for May are at 2283 and my calculated average daily deficit is - 322. Something is not adding up because I haven’t lost any weight this month and it looks like I have added muscle mass. I think my deficit is not really -322 for the month because of inaccurate logging of my exercise in fatsecret.
I still have a way to go with trimming up my mid-section and that bothers me. At this point I want to make that a priority. I found that in May I was changing my goals between adding muscle mass and losing fat from one day to the next. I need to pick one goal and stick to it.
Here is where the decisions get confusing for me. My body measurements show that I have gained muscle mass. So that’s good. I have also lost about a 1/4 inch around my belly. This is good too! So, it seems like things are working out as planned. However, the fat around my midsection is still there and I want it gone pronto!
So for June I’m going to try a new strategy. I will continue working out but I will place more emphasis on diet and cutting the remaining body fat. I am going to use the IIFYM site calculations to set a daily caloric intake based on their calculator numbers. For the IIFYM calculator I will only mark that I work out four days a week even though I walk 5 days a week, lift 3 days and do a 20 min ab routine twice a week. (What do they consider exercise anyway? walking, weight lifting, rugby, shopping, carrying the baby around?)
After running the calculator IIFYM says that I should consume 2053 daily calories to lose weight slowly. I will round this number up to 2100 to keep things simple. I will set 2100 as my fatsecret RDI. I will stick to this for my daily intake regardless of the daily exercise that I do. Once everything averages out over the course of the month I hope to see some positive results. I also think that eating to the same set number of calories each day will be easier for me mentally than what I had been doing, which was to try maintain a specific deficit each day based on my daily exercise.
I will have one full on cheat day every 15 days in June where I can eat over my calories and let loose on the carbs. Whoo Hoooo!!! I think this part is important to keep your body from becoming overly adapted to the same amount and type of calories every day.
My only concern is that I do not want to lose the muscles I have built while I try to cut the fat. I would like to eat more protein but it spikes my blood sugar if I go over 150g a day. So I am stuck with that because of pre-diabetes. I hope the moderate protein and continued lifting will do the job of retaining muscle.
I have been at this for 8 months now. I just put a couple of progress pics on my public profile page if anyone wants to see a shirtless “no tan having” 40 something year old who has lost almost 50 pounds and built some muscle.
Have a great weekend!
|
2035 ккал
|
Жир: 131,44г | Белк: 156,47г | Углев: 55,09г.
Завтрак: Now Foods Creatine Monohydrate, Now Foods Dextrose, Spectrum Spectrum Organic Virgin Coconut Oil, Coffee (Brewed From Grounds). Обед: BelGioioso Aged Asiago Cheese, Taylor Farms Organic Baby Kale, Baby Spinach, Hormel Baby Back Ribs. Ужин: El Milagro Tortilla Chips, Daisy Sour Cream, Western Family Shredded Monterey Jack Cheese, Ground Beef (90% Lean / 10% Fat). Перекус/Другое: Boar's Head Asiago Cheese, HEB Peanut Butter, heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Whey Protein Isolate, Stevia, Hodgson Mill Milled Flax Seed. подробнее ...
|
|
2940 ккал
|
Упражнение:
Вождение - 1 час и 45 минуты, Отдыхать - 6 часа и 29 минуты, Ходьба (Оживленная) - 6.5 км/ч - 26 минуты, Сидеть За Рабочим Столом - 7 часа и 30 минуты, Работа по Дому - 1 час, Спать - 6 часа, Силовые Тренировки (Умеренные) - 50 минуты. подробнее ...
|
|
![](https://m.ftscrt.com/static/images/box/membersicon.gif) Комментария
Your plan sounds well thought out. You know more about your body and how it works than anyone else, I guess the proof is in the results. From the pics you posted it looks like you're doing a great job.
30 май 14 написано членом: jmb3450
|
Thanks JMB. I get obsessed easily with a lot of things. Fishing, IT work, BBQ, cooking and now health/diet. For 40 something years I couldn't have cared less about health and diet. It was all about preparing and eating delicious food. Once I found out that I was headed down the path towards diabetes, it changed my life. I have spent months reading and learning about how all this health and fitness stuff works. I have learned a lot form my fatsecret buddies too. I think a good education on diet and fitness is the foundation that's needed for anyone who truly wants to be successful in reaching their goals.
30 май 14 написано членом: bigbassbrent
|
Looking good Brent! You can really see the muscle gain too. I have always heard that belly fat is the hardest to lose. Sadly, that is where all my fat is :) Do you focus on holding in your tummy when you are lifting? My trainer said that if i do that, I don't really need to do ab work because that will engage my core regardless of the excercise that i am doing. Maybe that will help you - don't know. As an uneducated spectator - I would also say that if you are eating 2100 calories and lifting weights, you should not have to worry about losing muscle mass. I could be wrong there but I would think you would be OK. It is not as if you are on a starvation diet with extreme deficits. Congratulations on all your success!
30 май 14 написано членом: alexzwk
|
Thanks for the comment Alexz! Its funny you mention "holding in your tummy". I was talking to a friend the other day and was telling him that I think I already have fairly decent abs, you just can’t see them yet. I came to this conclusion because I had the realization that for the past 20 or so years, I was always sucking in my stomach to hide my belly! When working out I do try to remember to keep my core tight. I am still trying to learn how to breath properly while doing it though. It takes some time.
I am so happy you’re seeing the trainer. I think that’s awesome. They are spot on, if you focus on keeping your core tight while training you will reap benefits! It may be a good idea for you to stay away from ab routines right now with your back issues.
30 май 14 написано членом: bigbassbrent
|
Yep. i do stay away from those. Right now, I am still doing Physical Therapy in the pool. I kindof like that and they say you get a good workout that way. We will see I guess.
30 май 14 написано членом: alexzwk
|
Tanned or not your results are tremendous. Have fun in June with your numbers and adjusted routine. And don’t stress (or obsess too much) you look marvelous. :)
30 май 14 написано членом: ChicaLean
|
I've been approaching pre-diabetic glucose levels for about a year now. I'm hoping to see it drop this month when I get blood work done.
30 май 14 написано членом: jmb3450
|
In the words of Lil' Jon: Sprints, sprints, sprints, sprints sprints sprints, EVERYBODY!!!
30 май 14 написано членом: chadlius88
|
I wouldn't worry about going over 150 grams of protein a day, it really isn't necessary. If you are getting a spike in your blood sugar, than the excess amino acids are definitely going through gluconeogenesis and converting into glucose.
http://examine.com/faq/how-much-protein-do-i-need-every-day.html
For more references, Brad Pilon has a book about protein intake where he recommends 70-120g of protein a day. Anything over 120 grams is useless for muscle building/retention-but it's great for satiety.
30 май 14 написано членом: DavidasaurusRex
|
@Chica, thanks for the compliment. It feels good and is appreciated. Maybe one of these days we will see you in your profile pic. ;) @jmb, I wish you luck and hope for the best with your glucose test. Please let me know the results. The thought of diabetes scared the hell out of me which inspired me to make some serious changes. @Chad, last time I sprinted I think I remember pulling something but it’s been so long ago I really don’t remember. haha @David, thanks for the info. There is so much conflicting information about protein out there its hard to get a handle on what really works until you try it for yourself. I have read that protein will lower blood glucose levels to a point, then like you said, if you take too much then you liver turns it into sugar which is no good for people watching their sugar intake.
30 май 14 написано членом: bigbassbrent
|
@Brent :P Every family needs a comedian. I am not so brave my friend. But if I ever work up the courage for a photo it’s going to be old school Glamour Shots in full regalia. 2020 is my year, LOL!
30 май 14 написано членом: ChicaLean
|
Knowing that muscle weighs more than fat I'm sure you're noticing that clothes are fitting better even though the scale doesn't show it as much. Keep it up!
30 май 14 написано членом: eric78dx
|
@eric - Actually, clothes are NOT fitting anymore. haha!! I bought all new pants 2 months ago, size 32, which was my high school size, now they are all too big! I'm not complaining though.
02 июн 14 написано членом: bigbassbrent
|
Way to go on too big clothes! Great problem to have.
02 июн 14 написано членом: tiarew
|
|
|
|
|
Оставить свой Комментарий
Вы должны войти, чтобы оставить комментарий. Нажмите здесь, чтобы войти.
|
|
|
bigbassbrent-Изменение Веса
|