My weight loss journey

[D.J.Brock]

I figured I would make a journal to keep track of my progress, get tips, help others, and be accountable for any of my screw ups.

Age: 29
Height: 5'8
Starting weight: 228lbs
Starting body fat: 35%

I started with a personal trainer around Oct 2012, a few times a week when I was home but took 2 months off for vacation, xmas etc. when I got back I decided it was time to smash this weight, I spent the next 2 weeks online learning about nutrition, diets etc and figured I dont wanna learn from anyone who hasnt lost weight themselves so I turned to Canadabodybuilding.com and some bodybuilding friends from home. I have learned alot but still have alot to go. I have worked out in gyms before, when I was 21 I did a juice cycle and went from 160lbs to 200lbs. the problem I had was I pumped anything and everything into my body unaware of what it was or what it did, then I just stopped, quit working out and kept carbing.... I got gyno and had surgery for it.

I have decided to use the Dave Palumbo diet as my base, I am taking suppliment and going to the gym often when I can. I drive a semi and work 7 days living in the semi then 7 days im home. I go to the gym everyday Im home for cardio as well as weights with my trainer 4-5 days on my days off.

I got down to 218lbs 33%bf between Oct 2012 and Feb 2012, on Febuary 12/2012 I started my diet and suppliments. I have been advised against some of these suppliments by some and told its fine by others, Im letting my results dictate and may change at a later date. here is how I looked on Feb,12/2012

3423134232

I will write out what a typical days meals look like:

meal 1: 2 omega 3 eggs, 3 egg whites

meal 2: 2 scoop whey shake, 1 tbsp all natural peanut butter

meal 3: 5 oz chicken, 1/2 cup almonds

meal 4: 2 scoop whey shake, 1 tbsp all natural peanut butter

meal 5: 5 oz salmon, 1 cup asparagus

meal 6 : 2 scoop whey, 1 tbsp all natural peanut butter

*chicken,turkey,sirloin tip traded off but usually chicken*
*salmon,tuna,scallops traded but usually salmon*

I take my suppliments first thing in the morning and once at noon, they are:

8mg ephedrine: 2 a day
200mg caffeine: 2 a day
500mg l-carnitine: 4 a day
400mg green coffee bean extract: 2 a day

when I am home I do a half hour of cardio a day then weight training with my personal trainer to try and maintain my muscle mass. when I am at work every morning I walk around the camp for about 15 minutes so I at least get something in for cardio. works good with steel toe boots on.

Today is Febuary,24/2012 and I weigh 209lbs 30%bf. here Is what I look like today:

3423334234

I have a long way to go. I have learned everything from the guys on this site and welcome any suggestions as I am still very green at this. everyone here is very helpful and I am hoping my journal can maybe help motivate someone else down the line. I will keep this regularly updated.

Thank you.

[faller]

I know bf % can be very subjective, and i'm no expert, but in your last 2 pics there's no way you are at 30%. If i was to go the mile i'd guess around 18% tops. I'd be interested in seeing what the more experienced guys on here think..

[D.J.Brock]

i am using one of those scales that send a electric shock through you to determin your bf%. if i dont flex my stomach i still have alot of fat, it just flexes well i guess.

[faller]

Throw that scale out, seriously, they're designed to mess with your head. Now i'm more convinced than ever that your bf% is way lower than you think.

[D.J.Brock]

Its not mine, its the one the trainers use at the gym I go to. I figured by my first pic that it seemed about right, but wasnt sure of another way to figure out my bf%

[ChristineD]

the scales are USELESS esp. when used for determining bodyfat . Prime example i used it with my coach it said i was 25% bodyfat then right after we used calipers and my pinches put me at 8% bodyfat....... THROW IT OUT....go my pictures, clothing if you really want to know bodyfat id say go calipers over scale!

[scottlove]

Its not mine, its the one the trainers use at the gym I go to. I figured by my first pic that it seemed about right, but wasnt sure of another way to figure out my bf% I think those scales are supposed to measure body mass index which is something totally different than body fat. I wouldn't put you at over 20%, at the most. Make sure your trainer isn't putting that 30% in your head to keep you buying more sessions.

[D.J.Brock]

the scale they use asks for age and height, then displays my weight on a digital screen then it says body fat% 30.3 ( I have paid for a full year of sessions already so he has nothing to gain by getting in my head).... I am going to try the calipers to compare, as I said flexing it makes a big difference so here is a pic of me letting my belly loose. lol. to give a more accurate depiction on the body fat left to lose.

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Thanks for all your input!

[scottlove]

Just the fact that you can see your abs, (when you flex), would tell me that you are more around 20% or less? I think if you're over 30% there would be no sign of abs no matter how hard you flex.

[WRJ]

I'd say you're still in the low-mid 20's %...either way, you've made good progress, and you have a really decent base to work with! Nice job

[rickerred]

I figured I would make a journal to keep track of my progress, get tips, help others, and be accountable for any of my screw ups.

Age: 29
Height: 5'8
Starting weight: 228lbs
Starting body fat: 35%

I started with a personal trainer around Oct 2012, a few times a week when I was home but took 2 months off for vacation, xmas etc. when I got back I decided it was time to smash this weight, I spent the next 2 weeks online learning about nutrition, diets etc and figured I dont wanna learn from anyone who hasnt lost weight themselves so I turned to Canadabodybuilding.com and some bodybuilding friends from home. I have learned alot but still have alot to go. I have worked out in gyms before, when I was 21 I did a juice cycle and went from 160lbs to 200lbs. the problem I had was I pumped anything and everything into my body unaware of what it was or what it did, then I just stopped, quit working out and kept carbing.... I got gyno and had surgery for it.

I have decided to use the Dave Palumbo diet as my base, I am taking suppliment and going to the gym often when I can. I drive a semi and work 7 days living in the semi then 7 days im home. I go to the gym everyday Im home for cardio as well as weights with my trainer 4-5 days on my days off.

I got down to 218lbs 33%bf between Oct 2012 and Feb 2012, on Febuary 12/2012 I started my diet and suppliments. I have been advised against some of these suppliments by some and told its fine by others, Im letting my results dictate and may change at a later date. here is how I looked on Feb,12/2012

3423134232

I will write out what a typical days meals look like:

meal 1: 2 omega 3 eggs, 3 egg whites

meal 2: 2 scoop whey shake, 1 tbsp all natural peanut butter

meal 3: 5 oz chicken, 1/2 cup almonds

meal 4: 2 scoop whey shake, 1 tbsp all natural peanut butter

meal 5: 5 oz salmon, 1 cup asparagus

meal 6 : 2 scoop whey, 1 tbsp all natural peanut butter

*chicken,turkey,sirloin tip traded off but usually chicken*
*salmon,tuna,scallops traded but usually salmon*

I take my suppliments first thing in the morning and once at noon, they are:

8mg ephedrine: 2 a day
200mg caffeine: 2 a day
500mg l-carnitine: 4 a day
400mg green coffee bean extract: 2 a day

when I am home I do a half hour of cardio a day then weight training with my personal trainer to try and maintain my muscle mass. when I am at work every morning I walk around the camp for about 15 minutes so I at least get something in for cardio. works good with steel toe boots on.

Today is Febuary,24/2012 and I weigh 209lbs 30%bf. here Is what I look like today:

3423334234

I have a long way to go. I have learned everything from the guys on this site and welcome any suggestions as I am still very green at this. everyone here is very helpful and I am hoping my journal can maybe help motivate someone else down the line. I will keep this regularly updated.

Thank you.
nice job bud. I would say for bf you are any where from 15 to 20%. You can go on line a purchase a skin caliper on line for a couple of bucks much better than those scales. What do you think of the green coffee bean exttract?

[D.J.Brock]

Its hard to say. I changed my whole diet and started taking all the supplements at once. I have heard good things about it and I have also been told not to waste my time. for now everything is working fine so only time will tell.

[TT Eric]

Be careful with ephedrine it raise cortisol and lead to adrenal issues.

Eric

[D.J.Brock]

So I am back from my 7 work days, had a bit of a burp, my girlfriend joined my diet and I split my suppliments up with her, while on the road I ran out of protein powder and L-carnatine and my gcbe, was on my week off of epphy and caffeine.... got some savage cravings and buckled like a pansie, I pulled fat kid and cheated 2 days in a row, 1 meal each day then went for sushi when I got back. I loaded myself up with suppliments so this doesnt happen again and got straight back to the diet when I got home.

On the plus side to this I just weighed in at 206lbs so despite my weak control I have still lost. my original goal had been under 200lbs by may,12/2013 but now I am hoping when I get back from my next set of work days to be there.... fingers crossed. I think after I get under 200lbs I may drop the ephedrine from my suppliment routine.

[D.J.Brock]

Be careful with ephedrine it raise cortisol and lead to adrenal issues.

Eric

Thanks for the heads up eric, Praetorian had also suggested not using it as well but I felt I would throw it in at a lower dose for the first bit. I will not be raising my dose at all like many tend to do, but the opposite.

[D.J.Brock]

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Update: I have weighed in at 203lbs, my goal was originally 200lbs by may 12/2013. I have changed my goal to 190lbs by may 12/2013. I have noticed my ab definition has lessened but my overall stomach has shrunken, the side pic shows my waist and how much thinner it is. I am bloody amazed with my results so far and once again would like to thank everyone on this site for support and feedback. I posted the first gross pic to show the waist size difference, looking at old pics I cant believe I ever let myself get there.

I still have alot of work to do, keeping up with the diet although I have wandered from it a few times and if I hadnt I would be under 200lbs already.

Side note: God do I hate leg day!!!!!

[tex]

great job!

[D.J.Brock]

I made a decision to try something out, I decided to go off my diet and suppliments for a 2 week period to give my body a rest as well as to see how it would react. I noticed I seemed more tired the whole time but the plus side is I only gained 2 pounds so I didnt balloon out. I am back on the diet and have gotten to 200lbs, I have through this put on 5lbs of muscle as well. Happy to know when I hit my target weight I will be able to maintain it.

I did keep up with my workout routine while I was taking the break from the diet. less than a month to be down to my goal so its go time.

[D.J.Brock]

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April 21/2013 200lbs.

[D.J.Brock]

OK, its been a year since I updated my journal because there hasn't really been anything to update. At 200lbs I was feeling pretty good abouthow I looked (compared to what I was used to) so I slipped out of routine. Football BBQ beer season kicked in and I threw my diet into the wind.

Over the last year I have hovered around 205-210, doing a week of diet followed by weeks of not doing it, at one point I actually jumped backed up to 223 (ouch!!!) And that was my aha moment. So after a year of excuses and b.s. I am giving it another go.

Right now I sit at 205lbs and am having absolutely no issues with the diet as I have been on/off it for so long that its just the norm for me now. I have upped the supplements I take adding magnesium oxide, cla, raspberry ketones, b-12 and green tea extract. I am also not as strict with my diet as many days I don't eat all of my meals..... OK most days, but as I am not prepping for a contest I am not all that worried about losing a bit of muscle.

I will update my progress as it comes along.

Side note: when I first started I thought 200lbs I would be shredded....... Wow was I wrong, I bet I need to be 180lbs to be cut like I want..... Game face on!