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Thread: Is this considered good progress?

  1. #1
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    Is this considered good progress?

    I've lost 10.5 pounds in 34 days and maintained all my lifts and improved on some only. Is this considered good progress or should I be losing fat a faster rate than this? I'm not sure if it was all fat loss but I had to buy a new belt 2 inches smaller(from 36 to 34) cause my pants were falling off, usually that means you are losing fat right?

    I need some motivation only 10-15 more pounds to lose and I will look ripped. My upper abs are huge and they show when I flex only, just need to get rid of the rest below. Anyone here gone from big belly fat to six pack before?

  2. #2
    SFW! drew's Avatar
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    That's a pretty fast rate to begin with. You're probably losing some muscle too. What kind of diet do you have?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
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    Here is the last few days of my progress. I keep a log using a spreadsheet of everything I eat. Today is day 47 btw still not done heh.

    Day 46 164 pounds
    Exercise
    stomach 5 minutes intensive
    Food
    meal 1 banana, protein drink 304 calories 20g protein
    meal 2 3 eggs, 2 bread 350 calories 22g protein
    meal 3 2 tuna, 1/2 tomato, bread, protein 435 calories 72g protein
    meal 4 chicken, salad 400 calories 25g protein
    meal 5 milk, protein drink 265 calories 28g protein
    Total Good Day 1754 calories 167g protein
    Day 45 162.5 pounds
    Exercise
    none
    Food
    meal 1 tuna, protein drink 227.5 calories 45g protein
    meal 2 mackerel 300 calories 39g protein
    meal 3 soy milk 200 calories 10g protein
    meal 4 protein drink, soy milk 255 calories 28g protein
    meal 5 shrimp 300 calories 30g protein
    meal 6 chicken, bread 370 calories 30g protein
    meal 7 milk, protein drink 265 calories 28g protein
    meal 8 milk, protein drink 265 calories 28g protein
    Total Great Day! 2182.5 calories 238g protein
    Day 44 162.5 pounds
    Exercises
    stomach 5 minutes intensive
    Food
    meal 1 honey, protein drink 175 calories 20g protein
    meal 2 2 tuna w/mustard, protein drink 340 calories 70g protein
    meal 3 soy milk, tuna w/mustard 315 calories 30g protein
    meal 4 soy milk 200 calories 10g protein
    meal 5 tuna 112.5 calories 25g protein
    meal 6 milk, protein drink 265 calories 28g protein
    Total Awesome Day! 1407 calories 183g protein
    Day 43 162.5 pounds
    Exercises
    none
    Food
    meal 1 sandwich 1000 calories 40g protein
    meal 2 protein drink 115 calories 20g protein
    meal 3 seafood rice, salad, protein drink 515 calories 20g protein
    meal 4 milk, protein drink 315 calories 28g protein
    Total Bad day 2000+ calories 150+ protein
    Day 42 162 pounds
    Exercise
    none
    Food
    meal 1 2 tuna, 1.5 milk, protein drink 565 calories 82g protein
    meal 2 nuts, protein drink 285 calories 24g protein
    meal 3 protein drink 115 calories 20g protein
    meal 4 chicken 400 calories 36g protein
    Total Great Day! 1365 calories 162g protein
    Day 41 unknown pounds
    Exercise
    none
    Food
    meal 1 sandwich,protein drink 415 calories 32g protein
    meal 2 sardines, protein drink 305 calories 38g protein
    meal 3 chicken, protein drink 515 calories 40g protein
    meal 4 nuts 170 calories 4g protein
    Total Great Day! 1405 calories 114g protein
    Day 40 163 pounds
    Exercise
    none
    Food
    meal 1 2 tuna, protein drink 340 calories 70g protein
    meal 2 2 nuts, protein drink 455 calories 28g protein
    meal 3 chicken, protein drink 415 calories 37g protein
    meal 4 2 bread, ham,salami, milk,cheese 500 calories 17g protein
    Total had a donut, add 200 Calorie 1910 calories 152g protein


    Here's a weird thing, like 2 weeks ago I looked smaller than I do today like muscle wise, yet my weight 2 weeks ago was a bit higher. Weird heh.
    Last edited by Dedicated; 09-16-2003 at 12:48 PM.

  4. #4
    SFW! drew's Avatar
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    Whoa, your cals are bouncing up and down an awful lot day to day. Try to get them stable to about 1700-2000 a day. Other than that, looks good.

    Try for 1-2 pounds a week and adjust your cals up or down based on that. But keep them consistent day to day.

    Great progress thus far.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  5. #5
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    Cool thanks man will definitely do. I will try to get them to stabalize.

  6. #6
    Senior Member IronDaddy's Avatar
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    At your current weight I'd say you're probably losing a fair amount of muscle. (Kinda depends on your body fat though.) I'd probably do a little less cardio.

  7. #7
    Senior Member geoffgarcia's Avatar
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    yeah you really wanna stabalize that....1400 calories is way to low man, your going catabolic and losing muscle there, if you care about muscle? or are you just in it to lose weight?
    How much more do you plan on losing?

    How tall are you? your waist was a 36' at 175lbs?

    Rather than posting your daily consuption, just put down the daily cal/carb/fat/protein numbers, or better yet, since you've been doing it for so long, just put down your weekly intake avgs and weekly weight avg as that shows more of a pattern than a few days will.

  8. #8
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    Ya I haven't done cardio in like 2 weeks. And yea I definitely care about muscle although fat loss is a priority! It's such a high priority for me because where I live the beach is a year round affair. I can go to the beach in the winter as well as the summer pretty much so having a sixpack is a huge thing for me. My goal is to have one before xmas.

    When I hit 167ish I had to buy a new belt, size 34, I couldn't deal with my pants falling down constantly. Before I was using a size 36 belt and it kept my pants up so I'm thinking my waist got smaller. I could still lose another few pounds from that area though. Weekly averages is an awesome idea, I will start doing that immediately.

    Also I look bigger now I think, maybe it's just cause my waist is smaller that I look bigger though hmm. As for lifting my benchpress hasn't improved but deadlift/squat/bent rows etc have. I never worked back or legs before and this "could" be why they improved even while on a caloric deficit.

    Btw I'm 5'10-5'11. To give an idea you could see my belly with my shirt on at 175. Now when I wear a shirt you can't tell at all, I actually look slim in the waste. Now I just need to work on looking ripped with my shirt off heh. I dunno why but I feel it's gonna be alot harder.
    Last edited by Dedicated; 09-16-2003 at 02:39 PM.

  9. #9
    Senior Member geoffgarcia's Avatar
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    I wanna move to exile! I want beach all year round
    its rainy and crappy here in Phillly *sigh*

    oh, and yes, losing weight is about a zillion times easier than gaining muscle you have years of work (or 1-2 cycles and 4 month) ahead of you

  10. #10
    Seen yer member? shansen008's Avatar
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    You can lose muscle but maintain your strength, so with calories that low you are probably losing some muscle too.....like others have said, try to stabilize the calories.

    When gaining weight you want a moderate excess, when losing you want a SLIGHT deficit, otherwise your body basically goes into shock and starts storing fat and breaking down muscle. Its an amazingly efficient machine. Your body views muscle as being expensive, it burns too many calories. So if you drop your calorie intake too low its gonna get rid of whatever is burning the most calories.
    "Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment."
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  11. #11
    100% Natural harryhoudini66's Avatar
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    I went from flab to six pack sever years ago. I am on my second tour now. The lower abdomen fat was hard to get rid of, but I did do it with cardio and proper diet. Since your body fat is kind of low I would also recomend giving Lipoderm-Y a try. I understand that it helps people with lower body fat to loose some of the fat deposits.

  12. #12
    En botella whey! Max-Mex's Avatar
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    Originally posted by geoffgarcia
    I wanna move to exile! I want beach all year round
    its rainy and crappy here in Phillly *sigh*

    oh, and yes, losing weight is about a zillion times easier than gaining muscle
    BAH! Opposite for me!
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  13. #13
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    Originally posted by harryhoudini66
    I went from flab to six pack sever years ago. I am on my second tour now. The lower abdomen fat was hard to get rid of, but I did do it with cardio and proper diet. Since your body fat is kind of low I would also recomend giving Lipoderm-Y a try. I understand that it helps people with lower body fat to loose some of the fat deposits.
    I will run a search on this and maybe pick some up this weekend thanks. Going from flab to six pack is awesome, thanks for the motivation I really needed it heh.

  14. #14
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    Originally posted by shansen008
    You can lose muscle but maintain your strength, so with calories that low you are probably losing some muscle too.....like others have said, try to stabilize the calories.
    This is a good possibility. And even though I look bigger it may be that I just look that way cause of a lower bf. And yup, I will stabilize the calories for sure thanks.

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