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TR1PTIK

Fat to Fit - My Journey to Better

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Good for you and keep it up!

The following is purely anecdotal evidence based on myself.

Awesome work out plan, but I didn't see anything in there about nutrition. As a 35 year old I can tell you from experience that exercise alone doesn't do it for us anymore. I could drop weight so easily in my 20's just by increasing workout volume. Not so anymore—likely due to not as much sleep, work stress, kid stress, changing biochemistry with age, who knows?

I might use this thread to keep myself more accountable!

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1 minute ago, chemclub said:

Good for you and keep it up!

The following is purely anecdotal evidence based on myself.

Awesome work out plan, but I didn't see anything in there about nutrition. As a 35 year old I can tell you from experience that exercise alone doesn't do it for us anymore. I could drop weight so easily in my 20's just by increasing workout volume. Not so anymore—likely due to not as much sleep, work stress, kid stress, changing biochemistry with age, who knows?

I might use this thread to keep myself more accountable!

I think I've mentioned the need to meal prep a few times, but for the most part my MEALS aren't horrible. Lots of baked chicken, sweet potatoes and broccoli, along with other veggies and some fruit. However, I have developed a few bad habits which is why I've been working on increasing my water intake and eliminating pop from my diet. I've also eliminated sweets while at work (sweets aren't really an issue at home - but I've developed a habit of munching on candy to help me stay upright at my desk). Aside from that, I do need to get better about tracking caloric intake and making sure it lines up with current goals. I put together an Excel spreadsheet years ago that makes this part fairly easy, I just have to make the time to ensure my meals actually line up with said goals.

MealPlanner.jpg.55b4220fa7343db6947370d389a241f2.jpg

These goals are based on a BMR of 2170 kcal which I got by averaging the results of the Harris Benedict and Katch-McArdle Equations. I then did a bunch of research on "optimal" macros for weight loss. I put quotation marks around the word optimal because there really is no such thing for every person, but it gives me a good starting point. I could arguably adjust the activity multiplier down to 1.2 which would reduce my total caloric intake to just shy of 2100 kcal, but not sure if that would be appropriate or not since I do plan on adding exercise.

For those that are unfamiliar, that multiplier works as follows:

  • 1.2 = Sedentary
  • 1.375 = Lightly Active
  • 1.55 = Moderately Active
  • 1.725 = Very Active
  • 1.9 = Extremely Active

Here's a link that offers up a little more detail - https://www.k-state.edu/paccats/Contents/PA/PDF/Physical Activity and Controlling Weight.pdf.

My research on the topic of weight loss (and specifically how to apply these calculations) make note that these formulas often produce a number which is higher than what your body actually needs. The estimation of caloric intake based on kcal per lb of body weight as mentioned in the link above is even worse. Using that method, I "could" consume nearly 2900 kcal per day and still lose weight. That would be the same as using an activity multiplier of 1.725 which generally applies to collegiate level and professional athletes - relatively few people could classify as "Extremely Active". Your average gym rat would likely only use a multiplier of 1.55.

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Looks like you have a solid plan. I only brought it up because I think you reach an age where nutrition starts to dominate over exercise. You can beat the piss out of yourself all you want, but if the fuel mix isn't right, you just stay put in terms of body fat.

For me I am really trying to lower my carb intake because I have blood markers for insulin insensitivity which is is linked to driving high cholesterol (which I also have, my lipids in general are all bad). I have been exercising hard for 2 years with no change so I have to revisit the number of office sweets I similarly consume through out the day. Exercise and restricting simple carbs can return your insulin sensitivity so we will see how my blood numbers look in a few months.

I'll post here with my results!

Then next step is going pure keto so I can be totally ripped!

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13 hours ago, chemclub said:

Looks like you have a solid plan. I only brought it up because I think you reach an age where nutrition starts to dominate over exercise. You can beat the piss out of yourself all you want, but if the fuel mix isn't right, you just stay put in terms of body fat.

For me I am really trying to lower my carb intake because I have blood markers for insulin insensitivity which is is linked to driving high cholesterol (which I also have, my lipids in general are all bad). I have been exercising hard for 2 years with no change so I have to revisit the number of office sweets I similarly consume through out the day. Exercise and restricting simple carbs can return your insulin sensitivity so we will see how my blood numbers look in a few months.

I'll post here with my results!

Then next step is going pure keto so I can be totally ripped!

I appreciate the mention @chemclub. I know a lot of people forget or underestimate how important nutrition is to achieving their fitness goals.

Looks like you're well aware of what your needs are as well and I wish you the best of luck. Not to imply or suggest in anyway that keto is a bad move, but I would caution you a bit on it simply because keto can be brutal mentally. It's not easy to go super low carb like that and I've seen plenty of people fail only to quickly regain the weight after reintroducing carbs to their diet. It is true though, if you want to lose weight you need to up your fat intake and knock down the carbs. Now that I'm talking about it, I may go ahead and adjust my macros just a bit more - especially after going back through some of the articles that helped me achieve my goals in the past.

Here are two that may help for anyone unfamiliar:

https://www.bodybuilding.com/content/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

 

I'll have to figure out a way to share my spreadsheet for those who are interested. It makes it easier to get the most out of all of this - or at least it does for me.

Edited by TR1PTIK
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I agree with everything you said. I brought up keto partly in jest and because it is a hot topic right now.

I don't think I could really ever do strict keto. I think nutrition is all about finding what works best for you and what you can reasonably maintain. Although, I would say we could all do with lowering our carb intake if you are overweight—it can only help.

My meal prep always hinges around high protein, veg (low glycemic) and fat wherever I can get it. I don't worry about adding higher carb stuff in since I know I am going to find it somewhere through out my week, either intentionally or not. Try to make everything from scratch as well.

Based on your links above, I would place myself between a meso to endomorph. Like I said, my goals are mostly centered around getting my blood numbers back in check (fat loss is a byproduct of that). 

 

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Sorry I haven't been checking in. Last week was kind of rough generally speaking, but that's all over. Work outs have still been hit and miss unfortunately, but the diet seems to be doing the trick. After my discussion with @chemclub, I made a few more adjustments and am already seeing improvements. Currently down 3lbs from a week ago. My weight fluctuates quite a bit though so it may not settle there unless I step up on the exercise. 

My reading goals are still on track for the year at least. I've really enjoyed tackling this goal so far. I just finished my fourth book - Extreme Ownership - and I'm really excited for the 5th - Dichotomy of Leadership. Both were written by Jocko Willink and Leif Babin for anyone unfamiliar. Well worth the read in my opinion. 

Edited by TR1PTIK
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On 2/5/2019 at 10:23 AM, chemclub said:

I agree with everything you said. I brought up keto partly in jest and because it is a hot topic right now.

I don't think I could really ever do strict keto. I think nutrition is all about finding what works best for you and what you can reasonably maintain. Although, I would say we could all do with lowering our carb intake if you are overweight—it can only help.

My meal prep always hinges around high protein, veg (low glycemic) and fat wherever I can get it. I don't worry about adding higher carb stuff in since I know I am going to find it somewhere through out my week, either intentionally or not. Try to make everything from scratch as well.

Based on your links above, I would place myself between a meso to endomorph. Like I said, my goals are mostly centered around getting my blood numbers back in check (fat loss is a byproduct of that). 

 

I'll happily chime in and mention this year will mark seven years on keto for my wife and me. In my first three months, I went from 210 to 170 and have maintained 160-180 pretty effortlessly since. 

I second you - the key to any successful healthy lifestyle is about doing whatever is easy for you to maintain. 

I agree that my experience may not be indicative of everyone's, as @TR1PTIK mentioned keto can be difficult for certain people. Historically, I was not a big bread or potato fan, so for me the biggest adjustment was giving up pizza (which I now find off putting - the crust at least) and learning how to make vegetables more appetizing.

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1 hour ago, edingc said:

Historically, I was not a big bread or potato fan, so for me the biggest adjustment was giving up pizza (which I now find off putting - the crust at least) and learning how to make vegetables more appetizing.

Yeah, I don't think keto would quite work for me. Bread and potatoes are life! LOL I do agree about the pizza. Even though I still can eat it, it's not a food I enjoy as much as I used to since I've tried to eat healthier foods over the past few years. 

While not low enough to be considered keto, I did lower my carb intake to 20%. Protein and fat are set at 50% and 30% respectively (at least for this week). Meal prep has been difficult of late so I opted to piece together a one-week meal plan using recipes from The Shredded Chef cookbook. It cost a little more money to do it this way, but it was easy to draw up a plan and carve out time to follow the instructions for the recipes. I fully intend to develop my own plan from scratch this week so I have something a little more cost-effective and better suited to my personal tastes.

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Well after many failed attempts to get the workouts going, I've decided to scrap my original plans. I'm the type of person who easily falls into the trap of everything needing to be perfect. I'm not normally a type A person, but when it comes to achieving certain objectives I can become obsessive and will get bent out of shape/lose my motivation if something prevents me from doing precisely what I set out to do. It's something I'm really trying to work on - especially as it pertains to fitness. With that in mind, the plan from here on out is to simply get to the gym as often as I can (hopefully 3-5 times a week). I made it there with my wife and kids on Tuesday and had a decent workout. Quite frankly, I would have liked to keep going longer than I did, but my body was telling me to stop so I listened and went home. I plan on going back tonight. No particular agenda in mind other than working a different set of muscles from last time.

I had hoped to be posting here more frequently, but it just hasn't worked out that way - probably because I haven't been making the kind of progress I wanted, but I'm going to try and step it up. I appreciate the support from those of you following along and commenting. I know I'm not the only one who struggles with fitness so if you've had similar experiences in your fitness journey, I'd love to hear about them and how you overcame them. If you're still struggling, post that up as well so we can encourage each other to keep moving forward.

Thanks spies!

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11 minutes ago, TR1PTIK said:

I appreciate the support from those of you following along and commenting. I know I'm not the only one who struggles with fitness so if you've had similar experiences in your fitness journey, I'd love to hear about them and how you overcame them. If you're still struggling, post that up as well so we can encourage each other to keep moving forward.

Totally get it. I too struggle often with perfect being the enemy of good. I think you have the right mindset going forward, getting to the gym when you can and making it a priority to go, but maybe not feeling like you didn't do something right if you miss a day or three. 

I try to get to the gym before work three times a week. The last month has been extremely rocky because the Polar Vortex caused all sorts of havoc. First, all of the snow shut down the gym for a week. Then, that snow thawing so quickly had me up in the middle of the night several days in a row shoveling water out of our basement. Finally, the ice storms that followed knocked out my power for two days. I still haven't been to the gym three times in a week for over a month now. 

Do you have the ability to do things at home? Even bodyweight exercise or yoga? I have found doing my SuperSpeed sticks at home helps to keep me feeling like I'm doing something. It's not a workout exactly, but it does benefit my golf game so it's at least a form of training.

And, as long as you're still doing OK with diet, you're 80-90 percent there. Exercise just helps. 

 

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34 minutes ago, TR1PTIK said:

Well after many failed attempts to get the workouts going, I've decided to scrap my original plans. I'm the type of person who easily falls into the trap of everything needing to be perfect. I'm not normally a type A person, but when it comes to achieving certain objectives I can become obsessive and will get bent out of shape/lose my motivation if something prevents me from doing precisely what I set out to do. It's something I'm really trying to work on - especially as it pertains to fitness. With that in mind, the plan from here on out is to simply get to the gym as often as I can (hopefully 3-5 times a week). I made it there with my wife and kids on Tuesday and had a decent workout. Quite frankly, I would have liked to keep going longer than I did, but my body was telling me to stop so I listened and went home. I plan on going back tonight. No particular agenda in mind other than working a different set of muscles from last time.

I had hoped to be posting here more frequently, but it just hasn't worked out that way - probably because I haven't been making the kind of progress I wanted, but I'm going to try and step it up. I appreciate the support from those of you following along and commenting. I know I'm not the only one who struggles with fitness so if you've had similar experiences in your fitness journey, I'd love to hear about them and how you overcame them. If you're still struggling, post that up as well so we can encourage each other to keep moving forward.

Thanks spies!

I heard/read somewhere the three week plan. Make it a habit to go three weeks however many days you choose according to the plan. Also give yourself three weeks to see changes. I have been trying to lose the 15 or so pounds I put on after two moves and adopting a dog. So far, it's been 2 months and I've dropped around 5 but it's been a really hard struggle compared to the last time I lost the weight.

The most frustrating part is having a good eating day: clean, healthy and not seeing any weight loss (or even a gain!) and ending up around where I was for the last week.  One trick I've been using is weighing myself in the morning and at night. If you do it enough there's always a positive, whether you lost weight from morning to morning or maybe you don't see the high number from yesterday or realize you haven't seen x pounds in a week.

The trick to the gym is habit and a bit of finding the fun in it. I love the routine of the gym which is ironic because I hated it in highschool. Now I look forward to going to lift weights and running around. Find something whether it's the feeling of tired muscles, out of breath or just a pump and strive to get there every day. 

Basically I've tried doing these mindhacks and I feel like I have finally broken through my plateau and can get onto the next phase of weight loss.

 

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Finally some good results to report! While not seeing much progress so far in terms of weight - at least not as much as I'd like - I did manage my way to the gym four times last week with no particular agenda other than to focus on a particular muscle group each day. I did legs on Tuesday, arms on Thursday, chest and back on Friday, and then Saturday I went in for a one hour cardio session using a pre-programmed interval workout on the elliptical. If I can simply keep this up for a few weeks, I'm sure to see some quick results as I tend to lose weight rather quickly. The only challenge I really have with the gym is trying to not overdo it. I did pretty well for the most part, buy I definitely over worked my triceps on Thursday and they're only just now beginning to return to normal. I won't let that pain deter me though, I'll just pace myself better next time. Hoping to get back in the gym tonight for another round on the legs or maybe just some more cardio. I have a lot to squeeze into a small window this week as I'll be heading out of town with the family for the weekend.

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On 2/25/2019 at 7:33 AM, TR1PTIK said:

Finally some good results to report! While not seeing much progress so far in terms of weight - at least not as much as I'd like - I did manage my way to the gym four times last week with no particular agenda other than to focus on a particular muscle group each day. I did legs on Tuesday, arms on Thursday, chest and back on Friday, and then Saturday I went in for a one hour cardio session using a pre-programmed interval workout on the elliptical. If I can simply keep this up for a few weeks, I'm sure to see some quick results as I tend to lose weight rather quickly. The only challenge I really have with the gym is trying to not overdo it. I did pretty well for the most part, buy I definitely over worked my triceps on Thursday and they're only just now beginning to return to normal. I won't let that pain deter me though, I'll just pace myself better next time. Hoping to get back in the gym tonight for another round on the legs or maybe just some more cardio. I have a lot to squeeze into a small window this week as I'll be heading out of town with the family for the weekend.

good to hear! I hope it all goes well next week as well.

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Two workouts in already for this week. Leg day on Monday and then did another 1-hour cardio workout last night. Probably won't be at the gym tonight because of other things going on and heading out of town for the weekend on Friday morning so we'll see if I can squeeze something in Thursday. Hopefully, going to play Friday after we get to my in-laws. I scheduled a tee time at the local course it'll just be dependent on the weather.  FINGERS CROSSED!!!

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Glad to hear that you've made cardio a fundamental element of your program! So many people "hit the gym" but don't fully improve their overall fitness. Plus it helps burn cals and boost your metabolism. Keep it up 👍

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13 hours ago, cksurfdude said:

Glad to hear that you've made cardio a fundamental element of your program! So many people "hit the gym" but don't fully improve their overall fitness. Plus it helps burn cals and boost your metabolism. Keep it up 👍

Thanks! Cardio is a must if you really want to improve your fitness and go harder on the weights. The heart is a muscle that needs to be worked and you have to develop proper breathing technique if want to really max out your potential. It's not my favorite part of going to the gym, but it is and always will be mandatory. 🙂 

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The last week was a bit of a mess with travel, but I still got in the gym and went last night as well. Starting to feel like I can push myself a bit more. While doing cardio intervals last night, I found I was able to go faster during my speed rounds than what I had been. Going again on Thursday probably and then hopefully on Friday as well.

Finger crossed, golf may be a possibility on Friday. I think I'm just one more cold snap away from committing myself to an asylum at this point... Also looking forward to the 15th when I will be going to get my irons and wedges adjusted for loft and lie. I spoke with the fitter last week and although he doesn't have time to fit me in for a full bag analysis, he will be able to check me for lie angle and get the clubs sorted for me. I'm hoping he plans to knock them out while I'm there (he's pretty quick) and if he does, I plan to go meet a fellow spy for the first time and play with them at their home track.

2019 is shaping up to be a great year so far and I have a lot more to share with you guys in the coming weeks. 🙂 

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20 hours ago, TR1PTIK said:

The last week was a bit of a mess with travel, but I still got in the gym and went last night as well. Starting to feel like I can push myself a bit more. While doing cardio intervals last night, I found I was able to go faster during my speed rounds than what I had been. Going again on Thursday probably and then hopefully on Friday as well.

Finger crossed, golf may be a possibility on Friday. I think I'm just one more cold snap away from committing myself to an asylum at this point... Also looking forward to the 15th when I will be going to get my irons and wedges adjusted for loft and lie. I spoke with the fitter last week and although he doesn't have time to fit me in for a full bag analysis, he will be able to check me for lie angle and get the clubs sorted for me. I'm hoping he plans to knock them out while I'm there (he's pretty quick) and if he does, I plan to go meet a fellow spy for the first time and play with them at their home track.

2019 is shaping up to be a great year so far and I have a lot more to share with you guys in the coming weeks. 🙂 

Sounds great keep up the good work! 

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This is a fantastic thread and congrats to you, @TR1PTIK, on all the progress you've made! I particularly appreciate OCD-like approach because I did something similar from 12/2016 to 9/2017. I had messed with various diets over the years (did a couple bodybuilding shows during my junior and senior years of high school), but I had never tracked macros. Long story short, I caught a look at myself in the mirror one day and weighed in at 235. I looked and felt like absolute garbage and was stressed the hell out. Ultimately I went from 235 to 175 over the aforementioned time frame (dropped from 27%ish to 10%ish bodyfat) and my love for fitness and nutrition has returned. I with you 100% on some of the struggles that pop up along the way when working to drop weight, but it's a worthwhile endeavor!

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7 minutes ago, mr.hicksta said:

This is a fantastic thread and congrats to you, @TR1PTIK, on all the progress you've made! I particularly appreciate OCD-like approach because I did something similar from 12/2016 to 9/2017. I had messed with various diets over the years (did a couple bodybuilding shows during my junior and senior years of high school), but I had never tracked macros. Long story short, I caught a look at myself in the mirror one day and weighed in at 235. I looked and felt like absolute garbage and was stressed the hell out. Ultimately I went from 235 to 175 over the aforementioned time frame (dropped from 27%ish to 10%ish bodyfat) and my love for fitness and nutrition has returned. I with you 100% on some of the struggles that pop up along the way when working to drop weight, but it's a worthwhile endeavor!

Hey thanks! It's never fun when you reach "that" point, but as the saying goes, sometimes you just have to hit rock bottom. While it certainly could be worse for me, this is pretty much it in terms of fitness. It's always a struggle, but slowly getting back into good habits. It helps now that the weather is better and I don't mind grilling a bunch of food for the week. The warmer weather also means I'll likely go back to my home workouts since I can get outside and run  - I struggle with treadmills because I'm a bit heavy-footed.

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