Fat loss, strength gain challenge!

[jennythegreek]

Hey there! I just joined Andre Avigdor's Anytime Fitness because I've decided I'm going to make some drastic changes. I've already lost almost 20 lbs since January, but now I'm kicking it into high gear and plan on losing a lot more, a lot faster.

Right now, I'm 218, 5'5", with 36% bodyfat.
Measurements:
Chest: 44.5
Waist: 41
Hips: 48.3
Thighs: 29

I'm a strong girl with lots of muscle, and I look forward to seeing my body once all this fat comes off. I'm figuring that, with my lean mass, 160lbs is a good end goal to pursue. I want to get there in no less than 4 months. Andre's helping me with that.

[Aaron_37]

Best of luck to you! I'm sure you'll continue to love your results as you melt off the weight.

[Talo]

Good luck :)

[kawikaratekid]

Good luck Jenny!!

[jennythegreek]

Thanks, guys!

[Andre]

Thanks, guys!

I have no doubt that you will reach your goal!

[Rhinobolt10]

I love it!

So what's the plan Jenny? I know Andre is coaching you towards this, and the guy has a business to run, but whatever details you could give I would find really cool.

Thanks

[ab_chic25]

Hey jenny good job on making the choice to change for the better.. Trust me on this it can be done. It has taken myself just over a year to finally look in the mirror and be happy with who is looking back. One thing is for sure though, you will have a much better time then I did, as I did this alone.

Keep up the good work, oh and any hints you learn pass them along please lol

If there is anything as well I can help you with as I started out almost the same weight, dont hesitate to ask.


:welc

[gregdoucette]

Ur body fat % might not be accurate depending on testing methods. is its at 36% ud been in figure contest shape at about 165. use the sum of 4 skinfolds methoda if possible and get an expert tester to determine %. Good luck ur on ur way.

[Andre]

Screw the body fat test... the photos are what counts!

[jennythegreek]

Hi Greg, I've done a variety of fat% tests including having a pro do skin fold testing in probably 10 different parts of my body, at least! He did that not only to determine body fat, but also to look at indicators of hormonal issues. Fat deposits in different areas, measured in proportion to others can indicate issues with insulin, cortisol, etc.

Interestingly, the skin fold testing, which was the most in-depth, told me that the measurements indicated 160lbs of lean mass. The doctor explained that this was probably because I had a lot of interstitial tissue (fat inside the muscle), which goes to show you that even calipers can be inaccurate.

Another important thing to consider is that the connective tissue that keeps fat attached to the body also registers as lean mass, so, it's entirely possible that my lean mass will indeed be much lower in the end, just by the very fact that I will need less connective tissue.

Either way, I agree with Andre, the photos and the measurements are what counts. Thus far, after only 5 days, I'm down 2 more pounds and I'm getting more and more excited about making significant strength gains during the process of dropping the fat. Andre's gym is great. I love going there in the middle of the night (like right now) to work out.

Ab Chic, thanks for the encouragement. Private message me and let's chat!

[metalchick]

Good luck girl! I'm sure I'll be seeing you at the gym soon!

-Jen

[jennythegreek]

Awesome! After a week, I'm down almost an inch in my waist and almost a half inch in my hips. Plus! I've gone from 36% to 35% bodyfat (who knows what the real lean mass is, but the difference is pretty reliable).

I haven't really been working out or dieting that hard. I wanted to take it easy for the start. Now it's time to kick it into high gear. This is fun!

Jen! Looking forward to finally meeting!

[jennythegreek]

Hey there, so it's been 10 days since I started my challenge. I took the first week pretty easy, to get myself into the groove and now I'm in a 10 day hard core cycle. Super low carb for most of the week, one cheat meal, and one low cal, but reasonable carb day per week.

I haven't been following Andre's meal plan, exactly. Same concept, but I'm letting my body tell me what it wants, which, surprisingly has been very little on most days. On low-cal/low-carb days, I'm averaging around 600 calories, with about 30-50 grams of carbs (all from veggies and some legumes, if I'm having a soup). Every day I make sure I have around 100 grams of protein. Typical protein foods are 2% cottage cheese, egg whites, tuna, protein bar and maybe, on occasion, a protein drink. I don't seem to want fruits on these days.

An example of a low cal but reasonable carb day, I might indulge in some Liberte Mediteranean style yoghurt, with black cherries, along with the same kind of food that I eat on the low cal/low carb days. An indulgence might also be more than one whole egg, but no bread, no starch, still. The carbs may come from some sugar in the yoghurt, and then the rest is from veggies and legumes. Calorie count is around 1200 to 1500 on that day, and the carbs are around 70 to 100 grams, mostly from good complex carb sources.

For the cheat meal, I might do dinner at a friend's house, or grab a lunch at a pub. I was surprised to find that I didn't really get much pleasure from the foods that normally would seem like wickedly awesome cheat foods. My stomach seems to be getting smaller, for one, and the absence of oily and sweet has made me not really like those things much anymore. Perhaps my cheat meal will end up looking much like my "indulgence" day.

I'm taking all of the supplements Andre recommended: 4 Cal K, 5000 mcg B12, daily dose of CLA (I'm taking 2-4 capsules) and a multivitamin. I'm also taking 5 caps of EFAs a day.

I do aerobics almost every day (30 to 60 mins on the eliptical), plus standard powerlifting training (deadlift day, squat day, chest/shoulder press day). I have to say, I really love Andre's gym (Anytime Fitness). I'm approximately 30 kms away from the gym, so the daily trips are taking a bite out of my gas tank, but it's great to have this quiet place to work out and take my time, any time in the day or night (it's quiet at night, not in the day...I tend to go there around 2am). The equipment there is just what I need. Andre! Open a southwest Scarborough location already!

My measurements are going down, but my weight has gone up slightly (it's that time of the month). I'm looking forward to seeing the weight come down again, so I can properly determine where I'm at.

The low carb and daily aerobics are definitely kicking my ass a bit. I'm realizing that I won't be able to start training hard for strength sports until I'm done with the hard core weight loss portion of my program. Then again, maybe I'll get used to the change and regain some strength. We'll see.

Andre Avigdor (sorry I didn't specify who before) has been a huge help. I don't bug him much, but he's always available and he's bluntly honest (I won't be surprised if he gives me shit for my current choices). I owe a lot to him for my progress so far not just because he helped me get started, but because the fact that he managed to lose so much fat in such a short period of time bolsters my motivation every day. That rocks.

On to the next day! Will post new pics and measurements soon.

[Big_Papa_B]

+1 on the props for Andre!! He is a great guy very helpful!!! I also workout at his gym and have nothing but good thing to say about Andre & his clubs!!

[ab_chic25]

On low-cal/low-carb days, I'm averaging around 600 calories, with about 30-50 grams of carbs (all from veggies and some legumes, if I'm having a soup). .


Good job but have to say, girl you need to eat about 1200-1500 cals. I did the whole thing of cutting cals big time and let me tell you, it doest work out the best. The first couple time you sit down and have three meals a day, your weight will go up some. Even if your body is telling you its not hungry, make it eat. Nothing major, even a small salad with some oil and vin for dressing. You'll end up having a harder time keeping it off if you dont eat the right amount of cals to lose the weight well having enough cals to workout.


But keep up the good work. dont let anyone tell you that you can not do it. Just eat more then 600cals hehehe :D:D

[metalchick]

I agree with ab_chic25. I have also done many diets where I had my calories too low, and just ended up putting on more weight after the "diet" was over. Right now I am losing weight eating around 1600-1800 calories per day, so over double the 600 cals you are eating, and I weigh around 130lbs. I say eat more even if you aren't hungry. It will be difficult for you to keep your energy up if you arent eating enough.

A good rule for knowing how many calories you need to lose weight is 12 calories/ lb of bodyweight, and to not go below 10cals/lb. (Not sure if it is lean mass or overall bodyweight), so probably around 1600 calories per day, using lean mass.


Follow the diet Andre gave you! He knows what he is doing!

Also, from my research on CLA, you need 3 g/ day for it to be effective (so 3 pills/day).

Great job so far, but my advice is if you are going to put so much effort into losing weight you should do it right the first time, and make SURE you won't put the weight back on that you are working so hard to lose.

[guest]

best of luck. hats off to you for taking the initiative.

[CreatineAmonster]

Great Work and Excitment is catchy :) keep up the great work and great logging:a+

[jennythegreek]

Hi guys,

Thanks for the advice. I'm finding that I'm naturally moving up to the 1200 range as it is. You're right, not worth it to sap all my energy. Yesterday I had a super intense workout and ended up lifting more than ever before. This, after eating more during the previous two days. Well worth it.

Interestingly, I'm finding that I've been able to take more carbs than I was and I'm still in moderate ketosis. I guess that's a good thing.

I'm still on my "cycle", so my measurements aren't representative of what I would be other times of the month, but here's something interesting:

As of today, I weigh exactly what I did when I started posting, but I've lost:
- 1 inch in my hips
- 1 inch in my waist
- 1 inch in my calves, and
- 1/2 inch in my arms

I also pushed out 4 sets of 6 reps on the plated leg press machine at 500 lbs. My thighs feel like slabs of concrete! Love it!!! All of my muscles feel bigger and harder. I'm stronger than ever.

So, all in all, a total success so far!

[CreatineAmonster]

I see this with my wife you are holding water and in a few days it will all drop off I think the best weight for woman to use is like 14 days away from those days lol. Way to keep working hard and all those inchs are fat gone for good great work. :beer

[jennythegreek]

Thanks, yeah! Maybe I should only take pics on the 14th day after "Aunt Rose" comes to visit!

[ab_chic25]

just remember as well, pound for pound, muscle weighs more then fat. good job!


I can not wait myself to get back in the game after being home for 10days.

[RagingRandy]

just remember as well, pound for pound, muscle weighs more then fat.

I believe what you are trying to say is that muscle is more dense than fat. A pound of feathers and a pound of lead still weigh a pound each but their volume is very different.

[ab_chic25]

I believe what you are trying to say is that muscle is more dense than fat. A pound of feathers and a pound of lead still weigh a pound each but their volume is very different.

yes thats what i was trying to say lol. guess thats what i get for posting after a 14.5hr bus ride lol

[jennythegreek]

Well there we go. One day after my period, 3 lbs drop off. More to come!

[jennythegreek]

Ok, so it's not even been a month since starting and I've lost almost another 10 lbs, which, by ordinary weight training standards is really good, considering my strength has gone way up. Body measurements have gone down, but not enough to warrant a picture. I'll post one once my current jeans feel real loose.

All in all, I'm happy with the first month!

[steve_d]

any updates?