These were 4 great months, I got from 303lb (137kg) to 220lbs (100kg) in just 4 months. In other words, from 43% body fat to 24%. Still some more work to do, but really happy for now achieving something that seemed to be impossible.
Progress picture: https://imgur.com/a/qe7xBIt
This sub helped me a lot, so it's time to give back and I hope this can help somebody. It was time for a big change! Just starting with my new startup work-life balance did not really exist and I also needed to get out of an unhealthy loop in life. I am a really hard working person, but I never really focused like this on self-development, time after time weight got worse through multiple small rebounds and felt more unhealthy, so I got a really good suggestion: what would happen if I focus my skills into self-development for some months? I love data and taking a scientific approach with everything, so let's get into the challenge!
Overall speaking about diet and exercise I developed a plan, but differently from the common way of doing it, this time I just focus on not failing to follow it 80% of the time (Hi Pareto!), so even though it might sound really strong I often have cheat days, cheat meals (eating x2-x3) and rest days. I listen to what the body asks for but usually the success rate is above 90%.
Anyway, I did not set a time goal and I didn’t really expect to get better so fast.
It seems that food intake is the most important part, so let's see:
Starting point: Not really healthy...
Diet plan target:
- Overall target: 1200kcal/day
- Minimum 140g protein (2gr per body lean mass kg)
- Minimum 40g fat
Main foods:
- A LOT of eggs
- Chicken
- Raw vegetables
- Bananas and mandarins
- Whey protein
- Olive oil
Eating schedule:
Usually intermittent fasting 20/4 (Fast 20h, eat in 4h) or just eat once a day. The main meal is always after working out at midday.
Exercise:
Main target is 3h workouts 7 days a week (For the first month I had to split it in 2, so I worked out 2 times/day with about 10h rest in between). No planned rest days, currently what I call my rest day is going out of my daily routine and doing a 5h hike. As I said, anytime I feel really tired I rest that day.
My best time of the day for working out is right after I wake up. I get into the gym as soon as it opens and end with a cold shower, that gives me energy for the rest of the day.
Daily optimal workout is divided into 1h strength training (weight lifting) + 2h cardio u/130bpm
Strength training:
Overall I improved weight lifting by about 30% since I started. Usually 4x12 reps, 2x exercises per muscle group.
Day 1) Chest + Triceps
Day 2) Back + Biceps
Day 3) Legs + Shoulders
Everyday) Abs+Lower back
Cardio training:
As I said, I try to stay around 130bpm for optimal fat burning and not getting too exhausted. Although lately I’m getting more motivated some days and I get up to the 150bpm range.
50% uphill walking (10% grade) for the first 13 weeks and jogging/running from there.
50% elliptical (hills mode)
Running:
Starting point: I avoided running/jogging to prevent joint injuries until feeling in shape for it.
Week 14: Started couch to 5k 9 week program day 1 on monday, on tuesday I jumped straight into week 6 and finished also the 7th.
Week 15:
Day 1) Finished the 5k in 35 min. Thinking about the 5k to 10k 8 week program.
Day 2) Finished the 10k in 70min.
Rest of the week) 2x 5k + 2x 10k
Week 16:
-15k seems feasible this week, but currently doing 5k-9k u/9kmph.
Hiking:
Starting point: 2h+300m elevation gain
Current: 5h+1500m elevation gain
Target: 7h+2000m elevation gain.
Rapid weight loss unwanted consequences prevention:
The liver has to process a lot of fat and the gallbladder is not used so much anymore as a result of the sudden decrease in fat intake. To prevent liver damage and gallstones I take supplements of Milk thistle, Artichoke and Dandelion.
Same for kidneys, a massive amount of fat and protein is being excreted so I drink above 1 gallon of water (4L) of water per day. When I began I didn’t drink enough water so I got a really high value of Urate in a blood check but it completely went away when I started drinking more water.
Regular blood checks (common stuff+vitamins+minerals+hormones):
- Supplements for low values or deficits, vit c, d, zinc and magnesium.
- All the other blood values are perfect.
Other supplements:
- Tried tribulus for a month but I didn’t see any difference.
- Caffeine pills pre-workout make me feel weird when I go to sleep, even after many hours of having taken them. I sometimes take a sugar-less energy drink pre-workout.
- And no, not illegal stuff.
I had to stop training a few times:
- A week in the beginning for a corona-like unknown infection.
- Weight lifting for a week, elbow tendonitis.
- Finally, the real Corona made me stay 5 days at home with barely no effects.
Mental health:
- Meditation: Getting seriously into it has been really helpful for this and for many other things.
- No procrastination or losing any time:
- Complete focus on things that count positively towards the purpose in life like work, working out and being social.
- Completely quit watching TV/Movies,...
- Only positive things around allowed
- Moving to a place with a mild winter also helped as I was starting the journey in December.
Some more interesting findings:
- Energy levels are currently massive, like no ever. If anytime I feel tired, that means that is cheat day time and next day I’m perfect.
- I was not usually hungry for food, it was just my brain enjoying serotonin and dopamine. Awareness for this was a key finding to start viewing food differently.
- I get asked a lot if I am not scared about getting loose skin, but it doesn’t seem to be a problem for now.
Effects on other previous health conditions:
- Sleep apnea is completely gone.
- Back pain from 3 herniated disks has completely disappeared.
- Blood pressure is now optimal.
- All blood values are optimal.
Once I get to my target goals for this change (I guess 2-3 more months):
- 17% body fat
- Half marathon u/6min/km
- Feeling perfectly healthy
- …
I will slow down, adjust everything for maintenance, make more free time to enjoy the summer and find new goals!
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