If you wanna dump some weight quickly and healthily, you'll need to have to dramatically increase your activity. It helps if you have a job that has you on your feet a lot too. Find tons of yard work or house cleaning to get your WHOLE life in order and not just the weight! 👍
I ran about an 800-1400 daily caloric deficit (while still eating 1200-1500 calories) and that sent my weight SCREAMING down (lost an average of .5#/day) without losing energy. There was no cardio involved and I only went to the gym a couple times in the period between mid April and early July. I was eating between 30-80g of carbs with some 100g+ spikes, so low carb would best describe the WOE at that time.
The body will adapt to the smaller portions, but I eased into it gradually to avoid the system shock.
But then switching directly into 200-350g+of carbs AND adding 1000-1500 calories a day at only a slightly higher activity level and I'm finally starting to add weight (according to the scale... I can't really SEE a difference) via adding a heavy weight lifting routine.
There's no fat gaining with adding the carbs I can say for certain. The scale weight will show a dramatic increase-then-drop cycle due to water and an extra day of bowel retention for the first couple weeks until stabilization. Even almost a month into it, and I'll still see peaks and dips on the scale, but it's predictable now.
Now, I'm just riding the wave again! 🤙
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62.1 kg
Lost so far: 9.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2787 kcal
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Fat: 96.96g | Prot: 165.89g | Carbs: 304.90g.
Breakfast: Zoi Vanilla Nonfat Greek Yogurt, Raspberries, Bananas, Optimum Nutrition Micronized Creatine Powder, Ground Beef (70% Lean / 30% Fat, Patty, Cooked, Pan-Broiled), Sunny Farms Jumbo Egg, Kroger Vitamin D Whole Milk. Lunch: General Mills Lucky Charms Cereal Bar (24g), Little Debbie Caramel Cookie Bars, Coffee (Brewed From Grounds), Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate, Kroger Vitamin D Whole Milk. Dinner: Kroger Deluxe Shells & Cheddar. Snacks/Other: Olly Restful Sleep Gummies. more...
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2685 kcal
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Exercise:
Watching TV/Computer - 3 hours and 30 minutes, Walking (moderate) - 5/kph - 15 minutes, Driving - 2 hours, Sitting - 15 minutes, Bus Driving - 5 hours and 45 minutes, Resting - 4 hours and 30 minutes, Weight Training (Bodybuilding) - 30 minutes, Cooking - 15 minutes, Sleeping - 6 hours, Showering - 15 minutes, Standing - 30 minutes, Housework - 15 minutes. more...
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Losing 4.8 kg a Week
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Comments
28 Jul 18 by member: blessed0989
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How many days a week do you exercise? I started exercising 5 days a week this week, 10 miles riding bicycle and one hour my video workout , but yesterday I was really tired, maybe because my stomach was bloated 🤭 (probably something that I ate, )
28 Jul 18 by member: keilin-4
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Really, am I doing too much? Jillian Michaels DVDs include calisthenics, a few minutes of HITS, ABS, with dumbbells (I use 5 and 10 pounds) well it is whole body workouts
28 Jul 18 by member: keilin-4
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Someone here is doing 6 days a week and he has muscle mass ,and just a little body fat to lose so I decided to do 5 days Haha. I do gardening too
28 Jul 18 by member: keilin-4
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Okay okay I’m gonna catch my wave just watch me!! 🏄♀️
28 Jul 18 by member: blessed0989
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Compound movements are my favorite because less time is needed in the gym.
28 Jul 18 by member: chesgreen
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@chrisw77 - I was thinking about doing squats at least 3 times a week (I have not started yet... I was *thinking* about it :)). Now I WILL do them. 25 a day you say?
28 Jul 18 by member: adefwebserver
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28 Jul 18 by member: rosio19
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28 Jul 18 by member: rosio19
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I’m doing dumbbells 3 days a week too, Monday I will incorporate my stairs in my routine 😏
28 Jul 18 by member: rosio19
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@chrisw77 - Thanks for the info.
28 Jul 18 by member: adefwebserver
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Nice drop, how much have you lost since you started?
28 Jul 18 by member: Frizbat
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Hard for those of us who are unhealthy though
28 Jul 18 by member: patriciabows
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My husband has 2 30’s there 😳
28 Jul 18 by member: rosio19
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132 isn't very heavy, how tall are you?
28 Jul 18 by member: Frizbat
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28 Jul 18 by member: rosio19
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He is trying to gain muscle 💪🏼
28 Jul 18 by member: rosio19
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I have not exercised a single day since I started my journey. My goal was to loose the weight first. I am now starting to develop an exercise routine. Will be starting with a core strength fitness routine.
28 Jul 18 by member: ggreen67
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150 and 6' is ectomorph thin.
28 Jul 18 by member: Frizbat
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chrisw77's Weight History
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