My goal: lose 10 lbs. in the next 4 weeks!

In January of 2007, I weighed 255-260 lbs. A few months ago I was down into the high 170's. Two months ago I decided I wanted to put on some muscle and gain a few lbs. So in the last 8 weeks I've gained about 8-10 lbs. Estimating, half of the weight I've gained is muscle and the other half, inevitably, fat. I go back to college in a month and want to cut 10 lbs. of fat. If anyone is interested I could post my progress, diet, and exercise regimen. I think I can do this!

Here was my first logged day. After looking it over, I felt like I needed to add some veggies to help keep my fuller since my overall caloric intake was a couple hundred calories higher than I wished.

 

Thu, Jul 23 2009 Grade Grams Cals Frosted Shredded Wheat Bite Size Cereal A- 52 183 Milk, Nonfat, Fluid - Without Added Vitamin A (Fat Free Or Skim) A 245 86 Blueberries A 34 19 Egg, Whole - Cooked, Scrambled C+ 61 102 Egg, White - Raw, Fresh A 132 63 100% Whey Gold Standard B- 30 118 100% Whey Gold Standard B- 61 241 Almonds B+ 24 138 Apples A 138 72 Beef, Top Sirloin - Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Broiled B 227 427 Instant Brown Rice - Whole Grain Brown Rice C+ 65 229 Dark Chocolate Tuxedo Pudding - Sugar Free B 106 60 Fiber One Light Wheat Multigrain English Muffins A- 57 100 Organic Peanut Butter, Creamy C- 32 190 Cookies n' Cream A 45 174 100% Casein Protein B- 64 220 Total Calories Consumed 2,422

 

I was out of the house the next couple days, so I wasn't able to log. Here is my food intake from yesterday.

 

 

Sun, Jul 26 2009 Grade Grams Cals Fiber One Light Wheat Multigrain English Muffins A- 57 100 Organic Peanut Butter, Creamy C- 32 190 Bananas A 101 90 Chicken Fajita Pita C- 218 300 Grilled Chicken Breast Strips - Chicken Products/Fully Cooked Chicken Products/Boxed and Bagged Items   143 187 Side Salad B- 137 60 Muscle Milk Ready-to-Drink A 330 220 Jack Link's Jerky Teriyaki - Jack Link's Jerky   42 120 Grapefruit - Raw, Pink And Red, All Areas A 246 103 Watermelon A 152 46 Spinach - Raw A 60 14 Chicken, Breast, Meat Only - Cooked, Roasted B 172 284 100% Whey Gold Standard B- 91 359 Total Calories Consumed

2,073

 

 

I feel really good so far! I am doing about an hour of lifting combined with an hour of cardio every day (elliptical and stair stepper mostly). I will weigh after it has been one week on the 30th!

I'll check in to see how you're doing on it . I've got uni starting up again in September as well and I want to lose the last 8-10 pesky lbs. that are still clinging onto me, so we're more or less in the same boat. So you're aiming for around 2 lbs. a week, right?

2 would be nice, and 3 would be amazing. I'm gonna keep the cardio really intense for the next 4 weeks!

6 days in and I've lost 4.5 lbs! I wasn't gonna be able to weigh tomorrow so I figured I'd post my results today :).

Whoa, I saw your before and after pictures.

O_O

Amazing.... Hot... *Dies*

Original Post by soupcanx:

Whoa, I saw your before and after pictures.

O_O

Amazing.... Hot... *Dies*

Haha well thank you! Still a little ways to go but I'm getting there!

Curious, as always, I had to check your pics.

WOW

You really should be proud. Wonderful results.

You plan to do more of what? More muscles? You already look buffer than a UFC fighter :P

Original Post by soupcanx:

You plan to do more of what? More muscles? You already look buffer than a UFC fighter :P

If I could drop maybe 15 lbs. of fat and pick up 5 more lbs. of muscle I'd be very happy!

Impressive! What's your exercise and diet plan?

Original Post by soupcanx:

Impressive! What's your exercise and diet plan?

I try to keep my calories around the 2000-2500 range with at least 200 grams of protein per day (skinless chicken breasts, top sirloin, tuna, protein shakes). Of the carbs I intake, I try to have most be whole grain. I lift, mostly free weights (bench press, bicep curls, shoulder press, squat, dead lift, etc.) and body weight exercises (pull ups and dips), for about an hour 5x a week and supplement that with an hour of cardio 5-6x a week (mostly the elliptical and stair stepper).

Speaking of protien shakes, what brand do you use? I've been on the lookout for one.

I've tried several, but my favorite by far is Optimum Nutrition's Gold Standard 100% Whey. It's got 24 grams of protein per 110-130 calories (depending on the flavor). Double Rich Chocolate is my favorite out of all the flavors I've tried with Vanilla Ice Cream coming in second (both have 120 calories per scoop).

I get mine from bodybuilding.com because it's the cheapest and most reliable site I've found, but you can also get it from other sites or stores like GNC (although it'll probably be a little more expensive) :).

It's been a week, what's the progress so far?

Original Post by soupcanx:

It's been a week, what's the progress so far?

I was out of town for the weekend, so I did the best that I could. The two week mark will be on the 6th, so I'll weigh again then :).