How to lose 50+ lbs of fat

[Pelon]

It seems that the most common goal for new site members and visitors is to lose bodyfat. Some only need to drop 15-20 lbs, but many are looking to drop serious amounts of fat. I know there are several posters on this board who have lost at least 50+ lbs. of bodyfat. Would anyone care to share how they did it? I think this might provide motivation and direction to some of the new posters.

Here is a list of starter questions:

1) How much did you weigh when you first decided to lose the fat?

2) How much did you weigh at your lowest point?

3) How long did it take?

4) How much do you weigh now?

5) What was your motivation for losing the fat?

6) What was your diet like?

7) What kind of exercise did you do?

8) What mistakes did you make?

9) What were some challenges you faced?

10) What is your current goal?

Thanks in advance! :

[DaRkAnGel]

Originally Posted by Pelon

It seems that the most common goal for new site members and visitors is to lose bodyfat. Some only need to drop 15-20 lbs, but many are looking to drop serious amounts of fat. I know there are several posters on this board who have lost at least 50+ lbs. of bodyfat. Would anyone care to share how they did it? I think this might provide motivation and direction to some of the new posters.

Here is a list of starter questions:

1) How much did you weigh when you first decided to lose the fat?
242
2) How much did you weigh at your lowest point?
182
3) How long did it take?
6 months
4) How much do you weigh now?
186-188
5) What was your motivation for losing the fat?
Look better, wrestle down a weight class, be more athletic in general.
6) What was your diet like?
Carb cycled.
7) What kind of exercise did you do?
Initially weightlifting then lots of endurance work via wrestling season
8) What mistakes did you make?
Lost too much weight
9) What were some challenges you faced?
Eating enough once i started to see how i looked as i began to drop bf.
10) What is your current goal?
Get to 200 pounds keeping a 12-14% bf.
Thanks in advance! :

Answered in quote.

[threenorns]

[quote=Pelon]It seems that the most common goal for new site members and visitors is to lose bodyfat. Some only need to drop 15-20 lbs, but many are looking to drop serious amounts of fat. I know there are several posters on this board who have lost at least 50+ lbs. of bodyfat. Would anyone care to share how they did it? I think this might provide motivation and direction to some of the new posters.

Here is a list of starter questions:

1) How much did you weigh when you first decided to lose the fat?
250(ish)? (when the scale hit 235, i stopped looking at it, but i know i got bigger)

2) How much did you weigh at your lowest point?
errr... which time? this time around, 190; i've gone down to 115

3) How long did it take?
this time? ten months; the first time, i went from 200 to 115 in nine months.

4) How much do you weigh now?
195

5) What was your motivation for losing the fat?
sick and tired of being sick and tired, didn't want to end up in a wheelchair, diabetic, and on the verge of a stroke from high blood pressure.

6) What was your diet like?
this time: timed carb/ketogenic; first time, doctor-supervised VLCD

7) What kind of exercise did you do?
this time: powerlifting/cardio; first time, way too much volume with the weights, way too much cardio.

8) What mistakes did you make?
this time around, not too many, thankfully - a few weeks of too much volume, that's about it. the first time was dreadful - way not enough protein, lost a lot of muscle, was a size 5 but still had no definition, and totally overtrained (2hrs + in the gym four days a week, 1 - 2hrs cardio daily, all on 700cals/day)

9) What were some challenges you faced?
my knees are shot, which made squats and cardio difficult. after a carb-up day, it takes me AGES to get the carb cravings, etc, back under control. oh - and the body odour and breath while ketogenic is unreal.

10) What is your current goal?
200lb bench press, 225lb squat, 225lb deadlift so i can make Class IV powerlifter. i also wouldn't mind looking good in a certain LBD (little black dress).

Thanks in advance! :

you're welcome!

[Firehawk]

Originally Posted by Pelon

It seems that the most common goal for new site members and visitors is to lose bodyfat. Some only need to drop 15-20 lbs, but many are looking to drop serious amounts of fat. I know there are several posters on this board who have lost at least 50+ lbs. of bodyfat. Would anyone care to share how they did it? I think this might provide motivation and direction to some of the new posters.

Here is a list of starter questions:

1) How much did you weigh when you first decided to lose the fat?
342

2) How much did you weigh at your lowest point?
268

3) How long did it take?
1 year

4) How much do you weigh now?
298

5) What was your motivation for losing the fat?
Tired of being a fat ass

6) What was your diet like?
Too low of calories, only 2000 a day.

7) What kind of exercise did you do?
Weights and high intensity cardio.

8) What mistakes did you make?
Way too low on the calories. Probably lost a little muscle.

9) What were some challenges you faced?
Eating clean is very tough.

10) What is your current goal?
Down to 245

Thanks in advance! :

Answer in quote.

[tim_mcf]

1) How much did you weigh when you first decided to lose the fat?
275
2) How much did you weigh at your lowest point?
220. I have probably put on about 15 to 20 pounds of muscle in that time.
3) How long did it take?
Roughly a year and a half
4) How much do you weigh now?
228 today I think
5) What was your motivation for losing the fat?
I looked and felt like crap. My dad died at the age of 73, looking about 90, and that was scary for me. My wife told me I was physically unattractive to her.
6) What was your diet like?
I'm still struggling with this. For the first 6 to 8 months I didn't really change it at all. Then I started eating cleaner, focusing on a 40/40/20 split (although it seldom works out perfectly) and getting 200 grams or more of protein a day. Now I don't track it exactly any more but just keep eating the same as I did when I was keeping a close eye on it. I still am very vulnerable to cravings for sweets. I have also come to accept that I may just not have the discipline required for a really strict cut and may not ever get below 10% bf.
7) What kind of exercise did you do?
run run run run run run run...sometimes swim...4 to 5 days of weights a week hitting the whole body in various splits
8) What mistakes did you make?
Reading Men's Fitness magazine at the beginning. Buying "The Abs Diet". See above about nutrition.
9) What were some challenges you faced?
Donuts
10) What is your current goal?
Short term, I would love to get the weight below 220. Ultimately I'm shooting for 210. Continue to lift heavier weights...squat 250, dead 315, bench 225 would tickle me pink. Speed up my 5k time to less than 24:00 (right now I'm right at 25:00 or so)

[sunmedicFL]

34yom 5'11"

Originally Posted by Pelon

1) How much did you weigh when you first decided to lose the fat?
260+(Nov 05)
2) How much did you weigh at your lowest point?
249 (current)
3) How long did it take?
about 6-8 weeks now
4) How much do you weigh now?
see above #2
5) What was your motivation for losing the fat?
Gall Bladder removal, high cholesterol, physical appearance/ability
6) What was your diet like?
What I wanted, when I wanted, eating for the love of food
7) What kind of exercise did you do?
Weight training/Cardio 3-4X/wk
8) What mistakes did you make?
Too soon to tell
9) What were some challenges you faced?
70-75hr workweeks, sedentary type job, less than enthusiastic family support
10) What is your current goal?
Improved appearance, size 38 waist, bf<25%,

[maverick]

great post so far guys and gals :

where's welch?

[threenorns]

hey, gearloose! get in here!

[Gilogy]

1) How much did you weigh when you first decided to lose the fat?
245 lbs

2) How much did you weigh at your lowest point?
160 lbs

3) How long did it take?
14 months (55 lbs in first 5 months)

4) How much do you weigh now?
170 lbs

5) What was your motivation for losing the fat?
Various weight related problems, shortness of breath, herniated disc, sleep apnea, etc.

6) What was your diet like?
Eating 5 to 6 meals a day (especially breakfast before I leave the house).
No Fast Food. No white flour food (bread, rice, potatoes). Lots of veggies plus 2 fruits a day.

7) What kind of exercise did you do?
First 4 or 5 month did circuit training with weight 3 days plus stationary bike 3 to 4 days. After that was weight training 3 days plus alternate forms of cardio 3 days.

8) What mistakes did you make?
Eating too few calories.

9) What were some challenges you faced?
Staying motivated when hitting plateaus. Sorting through all the great info and trying to find what my body responded to best.

10) What is your current goal?
Reduce body fat (no longer concerned with scale weight).

[Pelon]

Many thanks to everyone who responded. I didn't have time to give my answers when I started the post, but here they are now:

1) How much did you weigh when you first decided to lose the fat?
I weighed 309+. I'm not sure since the scale topped out at 309. I'd guess I was at least 315.

2) How much did you weigh at your lowest point?
203

3) How long did it take?
I've been at it for about 1 year and 3 months

4) How much do you weigh now?
203 - 206 depending on the time of day

5) What was your motivation for losing the fat?
Primarily health related. My blood pressure was starting to rise, and I was concerned that I would end up taking medication for hypertension, cholesterol, diabetes, etc. I also wanted to lose fat for appearance reasons and to make it easier to sit in crowded stadiums, movie theaters, etc.

6) What was your diet like?
I didn't start dieting until after I had developed a pretty solid cardio exercise routine (about 2 months). My next step was to change the types of food I was eating. I cut out most refined foods, sweets, etc. and increased my consumption of fruits, vegetables, and whole grains. I haven't eaten any fast food for over a year, but I do occaisionally have a piece of cake, chocolate, donut, etc. I didn't start actually counting calories until I had been at it for about 6 months.

I try to match my calorie consumption with my calorie expenditure so the number of calories I consume on an easy day are much less than what I consume on a hard day. The average amount has been slowly decreasing along with my weight. When I was around 260 lbs, I consumed about 3200 calories on an average day. At that level, I was losing about 2 lbs. per week. Now, I average about 2700 calories per day and am losing about 1 to 1.5 lbs per week. My nutrient ratio goal is 60% carbs/20% protein/20% fat. Over the last 9 months, I've averaged about 55%/19%/26%.

7) What kind of exercise did you do?
I started out riding an exercise bike at 5:45 am for about 30 minutes 3 times per week at about 55 - 65% of my MHR. That slowly increased to 45 minutes, 5 times per week. Currently, I ride mon - fri for about 1 hour at 65 - 75% of my MHR. I occaisionally do a little HIIT, but only a few times per month. Last summer I did an endurance ride on the weekends. These were anywhere from 2-5 hours at about 65 - 80% MHR.

I started lifting weights about 2 months into my fat loss effort. I started out doing a full body routine 3 times per week. After about 2 months, I switched to a split routine 4 times per week. Currently I'm using a twice per week split routine. I try to vary the types and number of exercises I do. My favorite is 3 sets of 8 reps of most exercises. I go pretty hard on most days and am usually sore 2 -3 days later. Due to my calorie restricted diet, my strength gains have been slow, but at least I'm not getting weaker.

8) What mistakes did you make?
The biggest mistake I can think of is allowing my weightlifting form to slip in an effort to lift more weight. This has resulted in a few minor injuries and a need to re-learn some techniques.

9) What were some challenges you faced?
The biggest challenge I've faced is deciding what information is credible. The fitness industry has lots of passionate people with strong beliefs. Unfortunately, very few of those beliefs are supported by rigorous scientific research. High carb vs. high protein? High volume vs. low volume? HIIT vs. steady-state cardio? Free weights vs. machines? Supplements vs. supplement free? etc. etc. For every person who has lost weight or gained strength using one method, there is someone else who has done the same using the opposite method. The peer reviewed research that is available is limited and often conflicting. I finally decided most of it really wasn't that important and instead follow three principles:

1) Goal Setting
You have to set both short and long term goals, and you have to continue to adjust them as you make progress or have setbacks.

2) Hard Work is Mandatory
Regardless of what diet / exercise routine someone advocates, to be successful, you have to work at it. There is no magic pill, powder, or diet that will cause you to lose fat or gain muscle. Somethings (steroids, HGH, etc.) may help, but in the end, you have to work to achieve your goals.

3) Calories Consumed vs Calories Expended Regulate Fat Loss / Gain
Too many people think the types of foods they eat will lead to fat loss. In reality, the body can convert any food into fat if it has too much of it. Certain foods are better because they have more nutrients or because they suppress appetite, not because they have some magic fat burning properties.

Another challenge I've faced is injuries. I have bad shoulders that make it hard to do any overhead lifting. Starting out at over 300 lbs also made me more susceptible to injuries. I've had sore feet, upper back pain, lower back pain, elbow pain, hand pain, shin pain, and knee pain. All have affected my ability to exercise at some point. Fortunately, the frequency of injuries has dropped off as my weight has gone down.

10) What is your current goal?
My current goal is to be below 190 lbs by the 1st of July. At that point, I plan to expand my calorie consumption in an effort to add some lean muscle mass. I'll start reducing calories again once I get back to 200 lbs or when the summer is over. My goal for next year at this time is to be at about 180 lbs with a little more muscle mass. My long term goal is to get in the 6-9% bodyfat range at least once before I die.

Sorry if this was a little long-winded.

I've really enjoyed reading this thread and the personal experiences that everyone has shared about their journey to fitness. Thanks so much for sharing. And best wishes for your continued successful fitness journey.

[.V.]

1) How much did you weigh when you first decided to lose the fat?
A. 300lb.
2) How much did you weigh at your lowest point?
A. 170lb. @ 15%BF
3) How long did it take?
A. Almost a year.
4) How much do you weigh now?
A. 190lb @ about 9 or 10%BF
5) What was your motivation for losing the fat?
A. Got too fat for my weak legs to lift my body.
6) What was your diet like?
A. Meat and green veggies 4-6 times a day.
7) What kind of exercise did you do?
A. Walking, full body weight routine - legs/back/chest/shoulders/arms/abs - 1x10 of one exercise for each. Then eventually evolved into max ot.
8) What mistakes did you make?
A. Ineffective weight training at first.
9) What were some challenges you faced?
A. Couldn't really walk when I started out. If there was a weight training mistake - I made it.
10) What is your current goal?
A. To look like a very pale Ronnie Coleman with blue eyes - AND to be able to Swim 1 mile, run 3 miles without having to rest, then bike for 13 miles - all in a row - by May 2006.

Hey you didn't say, "what is your current reasonable goal".

[nerval]

1) How much did you weigh when you first decided to lose the fat?

213 pounds (summer 2005) (185 centimeters, about 6.0)

2) How much did you weigh at your lowest point?

177 pounds (now)

3) How long did it take?

I guess 6-7 months? But my real diet begun after Christmas. Before that; it was just trying to eat less and play some sports when I have time. (soccer, surf)

4) How much do you weigh now?

Just checked myself for this thread, 177.

5) What was your motivation for losing the fat?

1 - Brad Pitt's body in Troy. (I guess that's how I want to be soon I guess)

2 - Havin' less energy to do things (such as playin' 90 minutes of soccer; I wasn't even able to make the first 45 minutes)

3 - New Year Resolution Plan (Last month was the most intense diet period of my life I guess )

6) What was your diet like?

My real diet begun after Christmas. Yet, I've started eating less after summer. (I was in Turkey, and I ate everything even though I stayed at same weight somehow)

I was around 195 after thanksgiving. Then I've begun exercising. (Playing soccer more frequently, but then it was the end of my academic career takin' the second hardest class of the west-cost as thesis.)

After final week, I've begun eatin' much less. Then, I've started calculating calories that I was eating. I've begun with 2000 calories, then 1750, then 1500, then 1250, then 1000. I know it's very unhealthy, but nowadays I'm down to about 750 calories. As soon as I lose another 7 pounds, I will start increasing by adding 250-500 calories per day. (And yes, I cheat sometimes with alcohol when I go out. Generally wine, if not mojito or apple martini)

I eat a lot of tomatoes (25 calories each), mini-carrots (4 calories each), kiwi (45 calories each), feta cheese (74 calories an ounce, lightest cheese. Buy it from an ottoman (turkish, greek, jordanian, armenian etc.) market. You can buy a pound of it for 4$, the same amount would be about 30$-40$ at Ralph's, Albertson's and even at Wall Mart), "vegan food" that doesn't go over 300 calories, corn flakes (150 cal a bowl) and low-fat milk. I guess I'm a good cook (at least my friends always says so, maybe they are just polite or very hungry ) I've cooked salmon firenze last week, on a white-vine & mushroom sauce, spinach and mushrooms. Didn't eat too much of it, my brother & my mom & my friends ate full plate; I just ate about a quarter plate I guess. Today I made about 200 pieces of dolma (grape-leeve); I ate about 5 of them. I have no idea how many calories they have, but I'll bet about 35-70 cal a piece)

I also take A to Z pills and an aspirin-a-day.

7) What kind of exercise did you do?

Cardio : Soccer, jog, walk, swim, surf, tae-bo.
Body : Tricep, Bicep, Shoulder, Chest. (3 reps in the morning, 3 reps near night).
Abs : I was at 270 a day, I just increased it today to 520. (9 kinds x 30 each; today I made two-sets)

8) What mistakes did you make?

January had been really good actually. My biggest mistake was not exercising like a surviving mamal for the last year. I was much more in the "Panda" category, trying to see when my race will end by being that lazy

9) What were some challenges you faced?

Let me say what happened last friday. We went out to this jazz-club thing in Long Beach. It was a restaurant kind of place, and they brought the most amazing kinds of food. I did not eat anything. Just drank a glass of Pinot Grigio; and then drank couple of Mojitos with the ladies. I was hungry as hell, and I have never met anybody who loves food as much as I do; yet I have said no

I felt like those german-dogs trained for narcotics. They leave a cat in front of them, but since they have a order to "sit" they don't move even they are intensly looking at the cat.

My biggest challange is my brother who keeps ordering pizza, and bringing fast food to home. To prevent that, I started cooking more often. At least I cook healthy...

10) What is your current goal?

As "diet" : 170 pounds.
As "fitness" : Playing 90 minutes of soccer.
As "body building" : Having bigger arms and great abs.

Cheers;
Onur

[threenorns]

nerval: if you're on a VLCD (very low calorie diet - less than 1000 a day), you MUST be under a doctor's supervision. i should know, i was on one for nine months. VLCDs aren't for casual diets (less than 50lbs to lose), they're serious business for serious weight loss (i had more than a hundred to lose) and they have some very serious potential side effects that have to be monitored on a weekly basis.

put it this way: VLCDs are usually the last resort before bariatric surgery.

if you've not done so already, get to a doctor for a full physical and follow up once a week while you're on that diet. that should include a full blood test every two to four weeks.

[msnailzz]

1) How much did you weigh when you first decided to lose the fat?

145

2) How much did you weigh at your lowest point?

98

3) How long did it take?

6 months

4) How much do you weigh now?

way too much....frightening!

5) What was your motivation for losing the fat?

health reasons. I was diagnosed with food allergies and had several other health issues. MD put me on the Yeast Diet.

6) What was your diet like?

nothing but meat and complex carb veggies, nuts oatmeal. No fruit, breads, processed foods, no condiments, nothin. Hardest thing I ever did. Had a massive yeast die off, skin broke out, joint pain, intestinal issues, looked and felt awful. Learned what I was allergic too by slowly adding back foods and waiting for reactions.

7) What kind of exercise did you do?

Had never really exercised before. Started off with a fast paced walk for 3 miles. Then started with the Firm Video tapes (late 90's stuff), got a weight bench and weights for a birthday gift, read everything I could on weight training and began to scult the body from scratch. Gave away the video tapes and learned the proper way to weight train. Also got into serious hiking, running and biking.


8) What mistakes did you make?

Not eating enough and paid too much attention to the scale.

9) What were some challenges you faced?

Low blood sugar issues (insulin resistant) and tendonitis in elbows.

10) What is your current goal?

To get back to where I was 5 years ago. A weight of about 110 would be good for me. Probably won't get as cut up as I was before. I'm older and it will be more of a challenge.