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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 05-17-2011, 11:57 AM   #11
Szelago
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Abs, I have a lot to share with you.

I am also 6'3" and hit the 400 lb mark at one time.

I am down to 280-ish and I know that I have gained a LOT of muscle as well as strength in the process.

I have been keeping notes all along, but don't want to just bury you in info.

I will post again soon when I have a little more time.

Here is one general principle that was key for me:

You can set yourself up for failure or you can set yourself up for success.
The decision is yours.
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Old 05-17-2011, 07:11 PM   #12
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Thanks to everybody for the advice and support. It means a lot.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-18-2011, 11:05 AM   #13
Szelago
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You can set yourself up for failure or you can set yourself up for success.

Let's talk a little bit more about this because it really is fundamental and far reaching.

In practical terms:
1)Remove temptations - those things that may cause you to fail.
They may be different for you than they are for me, but you get the idea.
If you don't have twinkies in the pantry, they won't be calling to you and you can't just mindlessly reach for them in a moment of weakness. And there will be moments of weakness (but that is a whole other discussion).

2)Make it easy on yourself - keep the things that will lead to success handy and available. Going to a party, bring your own food/drink so that you minimize the gorging on all the great looking mystery dishes (macros?). Notice I said minimize, not eliminate. This does not have to be about purism and absolut-ism. An all or nothing approach, usually leads to failure.

more later....
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Old 05-19-2011, 12:06 PM   #14
Szelago
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Lets talk about baby steps.
This was/is another key method in my progress.

I took the approach that I just wanted to lose 1 pound, and just keep doing that until I got to where I wanted to be. It makes the whole task seem less daunting. NOTE: At some point I changed my goal and became less concerned with what the scale said and more with how I looked/clothes fit, etc. (I don't mind weighing 300 if its all muscle). However, if your goal is to lose 100 pounds, you might want to take the 1 pound at a time approach.

The baby steps mentality has another important application, as follows:

Many folks, in their entusiasm to lose fat, try every trick in the book all at once. This usualy works, but only for a limited time. You see long term weight loss requires progression, just like building muscle/strength. The body will adapt to what you are doing. Keep this in mind and do only enough to promote fat loss. As long as it is working do not change it (unless you are groing bored). When you do hit a wall, then you should consider doing something more or something different.
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Old 05-19-2011, 12:17 PM   #15
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Regarding your coment on "Fit Day". I use Pro Track 2008. You can get pick up 2002 on the web for free. Its the same as 2008 but less a fancy for graphs. Its a stand alone program were you don't have to be on web to use it. 2008 is about $40.00 US. You can do a way lot more with Pro Track. Like track workouts and max lifts, body mesurments and things like that.

I hope you reach your goal. ^5 I have faith you will.
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Old 05-20-2011, 04:29 PM   #16
Szelago
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Just a quick, practical tip today, which has been workin well for me:

I took some of my big nutritional bad guys (pizza or ice cream for instance) and relegated it to 'reward' status instead of 'regular food' item status.
I didn't like the prospect of NEVER eating those things again. In fact that is probably why my past attempts at losing fat failed - too restrictive and unlivable.
Now, I have pizza once in a while, BUT I have to EARN it.
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Old 05-20-2011, 09:29 PM   #17
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Keep em coming Sz!!
I'm formulating a diet plan over the weekend, and hope to start this new chapter next week.
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W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-24-2011, 03:17 PM   #18
Szelago
Szelago
120 lbs LOST!!!
44 yr bulk phase complete
Max Brawn
Points: 2,936, Level: 33 Points: 2,936, Level: 33 Points: 2,936, Level: 33
Activity: 2% Activity: 2% Activity: 2%
 
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Join Date: Feb 2011
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This tip may seem very obvious, but if you really persue it thoroughly, it is a gold mine for those trying to lose fat. You will be suprised how many cals you can cut out of your food plan this way, without really missing them.

Look at the items in your regular diet (especially the things you eat frequently).
Try to find lower calorie replacements.
This may simply mean a low-cal version of the same item or it could mean switching the item out for a different item that serves a similar purpose in your meal plan.

Early on in my adventure, I had found a bread that was about half the carbs and cals that my previous bread had. BINGO! Same with ice cream that I was eating at the time.
Switch to leaner meats, water packed tuna instead of oil packed, light beer instead or full body, etc.

And again, use the baby-steps method here. Maybe switch over one item per week.
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Old 06-01-2011, 02:50 PM   #19
Szelago
Szelago
120 lbs LOST!!!
44 yr bulk phase complete
Max Brawn
Points: 2,936, Level: 33 Points: 2,936, Level: 33 Points: 2,936, Level: 33
Activity: 2% Activity: 2% Activity: 2%
 
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Join Date: Feb 2011
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Let's take a look at motivation. This is something that can make or break any effort to lean out.
It is different for everyone. Each person needs to really know why they want to lean out. Then keep reminders of that goal handy.
For me, my main goal at the time I began to lose fat was to get healthy (I had a long list of problems) and to just make life easier. I was tired of stairs seeming like mountains and having to come up for air in the middle of tying my shoes.
A person's goals and motivations may change as old ones are reached or simply because your outlook has changed. That's OK as long as they keep you focused and moving in the right direction.

Some things I found helpful:
Wrote down a short term goal and kept it where I would see it every day
Reasearched others who had done what I wanted to do (VERY motivating)
Printed or cut out pictures of what I wanted to look like (tried to keep this realistic for my bodytype, etc.)
Began visiting helpful/motivational websites (like this one)
Began helping others
Keep visible a cool article of clothing that I want to fit into
Taking pics throughout your transformation so you can see the changes over time that you might not see day to day


Stay motivated!
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Old 06-01-2011, 09:24 PM   #20
Abaddon
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Quote:
Originally Posted by Szelago View Post
Let's take a look at motivation. This is something that can make or break any effort to lean out.
It is different for everyone. Each person needs to really know why they want to lean out. Then keep reminders of that goal handy.
For me, my main goal at the time I began to lose fat was to get healthy (I had a long list of problems) and to just make life easier. I was tired of stairs seeming like mountains and having to come up for air in the middle of tying my shoes.
A person's goals and motivations may change as old ones are reached or simply because your outlook has changed. That's OK as long as they keep you focused and moving in the right direction.

Some things I found helpful:
Wrote down a short term goal and kept it where I would see it every day
Reasearched others who had done what I wanted to do (VERY motivating)
Printed or cut out pictures of what I wanted to look like (tried to keep this realistic for my bodytype, etc.)
Began visiting helpful/motivational websites (like this one)
Began helping others
Keep visible a cool article of clothing that I want to fit into tick
Taking pics throughout your transformation so you can see the changes over time that you might not see day to day


Stay motivated!
Thanks heaps for this post Sz - you know of all those helpful things, I am only doing one of them.

I have to rep you proper for all these new ideas! But cannot - get you later
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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