6 Week Experiment



  • [quote name='mooshld' timestamp='1369383448' post='367603']
    Second strength session done program a bit more balanced now so everything is tough at the last few reps. Only issue is a weird pain in my forearm during pull ups. A bit of googling says that its normal when you start activating these muscles. [b]The other issue is the baby trying to climb on my back when I am doing planks. He thinks he's helping but seriously they are hard enough as it is.[/b]

    Eating is about to become an issue, the graphs say I am under eating at 1200 calories per day. Yet I am stuffing my face with meat and veggies at every meal. Not actually hungry at all. So when I hit the goal weight I am going to need to add Cheese, more fruits and nuts to get it up to parity. Either that or pad it out with protein shakes, not sure about doing this though any recommendations of high calorie low carb foods I have not through of would be appreciated.

    Mooshld
    [/quote]Harden up, I sometimes have to do push ups with a 3 and almost five year old on my back !!



  • Mooshld,

    Can you post what a 1500 calorie diet might look like (types and quantities of food) over a day, I'd be pretty interested but have no idea where to start,



  • [quote name='VV' timestamp='1369732513' post='368509']
    Mooshld,

    Can you post what a 1500 calorie diet might look like (types and quantities of food) over a day, I'd be pretty interested but have no idea where to start,
    [/quote]

    Sure have not been bang on 1500 though so here is what I ate yesterday I was not hungry after any of this but that could just be because I am getting used to it.

    Breakfast
    2 mini egg bacon and mushroom frittatas 140 Cals
    1 Banana 100 Cals

    Lunch
    Big salad of lettuce, tomato, picked onion, gherkins 150 Cals
    Smoked Sausage 200 Cals

    Dinner
    Massive bowl Curried Mince and Veggies. 600 Cals
    1 Peach 40

    So 1230 yesterday, no surprises I am losing weight quickly. Some days its more some its less. As you can see I eat 3 good meals so adding calories but not carbs is no simple task.



  • Strength training going well the pullups are the killer. Adding weight to some of the other exercises now to make life more difficult.

    Below goal weight so eating hard but clean to try and stop the drop.

    Mooshld.



  • Eating getting better weight still dropping but I think its slowing now. Exercise going well.

    The stats after 2nd Week
    Height 1.78
    Weight 78.1kg
    Body Fat 14.5%

    *Body fat has dropped massively, not sure if the measuring was less accurate then I thought it would be. The future weeks will determine that. From the visual test the wife says chest and stomach are the big losers abs getting more prominent especially lower ones, the love handles are being determined, we will see how much longer they can hang on for.

    Mooshld



  • Eating still on track. Not really missing the carbs, and quite enjoying the scrambled eggs for breakfast every morning.

    Exercise on track as well foot healed and getting back into the 4 runs per week has been great. The strength stuff is plodding along nicely.

    The good news is weight has started to stabilise.

    Mooshld



  • The stats after 3rd Week
    Height 1.78
    Weight 78kg
    Body Fat 12.9%

    Progress slowing weight is stabilising, eating a lot more cheese,nuts and fruit to make up the calorie deficit. Exercise is improving almost able to complete all the pull up sets!

    Mooshld



  • Run today, everything is tracking well and the weight has stopped dead at 78Kg so about where I want it.

    Need to get scan on leg surgeon is thinking opp to tidy up an old scarred achilles.

    Sounds like down time to me. Not good.



  • Thats a big drop in fat loss % without any real change in weight mate!



  • [quote name='JK' timestamp='1371384140' post='372814']
    Thats a big drop in fat loss % without any real change in weight mate!
    [/quote]

    Yeah I suspect the accuracy of the Callipers is not great. But short of paying 100 euros a throw for a tank test I could not find anything more accurate.



  • The stats after 4th Week
    Height 1.78
    Weight 78kg
    Body Fat 11.9%

    Stomach proving the most stubborn still. Only 2 weeks to go so will double down on the efforts and if I lose a bit of weight won't worry about it too much.



  • The stats after 5th Week
    Height 1.78
    Weight 77.6kg
    Body Fat 11.0%

    Good progress in all areas except the stomach measurement its the most stubborn. I wonder if its the last to budge for some reason. Anyway one week to go, has not been too difficult. The weight is sliding again so need to hammer more food. Getting a bit tired of cooking all the time.

    Mooshld



  • I'm impressed with the fat loss mate. Would love to drop it that quickly!



  • [quote name='JK' timestamp='1372063826' post='374657']
    I'm impressed with the fat loss mate. Would love to drop it that quickly!
    [/quote]

    Cheers but you got to have it to lose it I guess. Also I think the start was quite dramatic as its the first real strength work I have done in 15 years.

    Mooshld.



  • Will have to get myself some fat % scale thingees. This could be interesting


    I hate autocorrect ...



  • [quote name='NTA' timestamp='1372074765' post='374688']
    Will have to get myself some fat % scale thingees. This could be interesting


    I hate autocorrect ...
    [/quote]

    3 euro pincers off ebay ,and a website to calculate it. Was what I used, by all accounts its just as accurate as the electronic doo dads.

    Mooshld



  • I sure have it to lose it. Am at about 14% now and lowest I got down to last summer as about 12%. That took alot of hard work!



  • Experiment finished, missed my last strength session as have been sick over the weekend.

    Results to follow.



  • Okay I have attached the chart of all the results here I have all the individual measurements and the overall calculated body fat percentage using the Jackson Pollock 7 site method. I used a website to do the calculations for me.

    Big picture weight went from 79.7 Kg to 77.9 Kg so 1.8Kg drop, more then I would have liked but just struggled to keep the calories up.

    Body fat went from 17.76% to 10.24% Or 14.15Kg to 7.98 Kg

    So assuming no muscle loss in the experiment (Probably not realistic but have to make some assumptions).Then the equation for fat to muscle transfer is (Starting body fat - ending body fat) - ( Weight lost) or
    6.17 Kg - 1.8Kg = 4.37Kg.

    Which is pretty impressive if that number is even close.

    Caveats,
    I had done no strength work before this experiment for 10 years at least so I would expect that his number would taper off pretty quickly.
    I am not that sure of the accuracy of the measurement method, but as it was kept the same the whole way through the ratio between start and finish should be close.
    I was near on as militant as I could be with the test conditions.
    Assumed no muscle loss on the weight drop to make the calculations simpler

    Cheats,
    In the 6 week period the only known cheats were 2 small glasses of red wine, 1 small portion of boiled rice approx 75g cooked, 1 medium sized potato. I may have ingested other things with higher carbs unknowingly but was pretty careful so am confident that I did not exceed 100g of carbs on very many occasions and if I did it would not have been by much.

    Results.
    Well to me I think the accuracy could be tightened up a bit on the body fat measurements but it seems that the method is solid, mix strength work with a low carb high protein and fat diet. To build muscle at the cost of body fat. If you want to maintain weight you will need to eat a lot or get some protein powder to top up with some extra low carb calories. Sadly the pictures are not as dramatic as I had hoped. Though the wife seems to think they are impressive so not sure if there is some self perception psychology tricks going on there.

    Thoughts?

    Mooshld



  • Interesting stuff mate.

    Any before and after pics?