T Nation

Fat Loss

Ive been using the Chad Waterbury 10X3 method and have been eating very clean for about a month (27 days). The first week of eating clean and exercising I lost about 8lbs… it will be 3 weeks since then tomorrow and I havent lost any more weight. I have gained some muscle but I should still be losing weight? should I lower the calorie intake?

I started at 299
first week: 8lbs off
current weight is between 291 and 293 depending on the day
I Havent had a bad day since mothers day…and have only had like one other bad meal…mostly carbs…no simple carbs…no soda

Ive been having
6:00
3 eggs-just added oatmeal yesterday…sometimes I cant finish eating it all lol
Ive had school and sometimes I forget to take a protein shake… which I drink (26g protein) at 9:00 and 11:00
so I go from 7:30-2:30 without eating when I forget
3:00
lean meat and veggies or nuts\pb
5:00
lean meat veggie
7:00
lean meat and veggie or a snack…nuts or pb

lots of water\crystal light…

ill admit I have been less active then I should be at home…I surf T-Nation to much…ironic lol but I when I workout and do cardio at the gym I work hard.

Petermus, I am currently helping out HangerBaby on his fat loss goals. Hopefully after the 4 weeks he is giving my program to work we will have some good pictures to post. Not to brag but after only 2 workouts he has reported a better metabolism and feeling more energetic, though he was been putting in some superhuman effort and dedication with his diet, in which I congratulate him on so far.

If all else goes well and with your permission, after HangerBaby’s program I will give you the same support I have been giving him

  • Phoenix Theory

[quote]Phoenix Theory wrote:
Petermus, I am currently helping out HangerBaby on his fat loss goals. Hopefully after the 4 weeks he is giving my program to work we will have some good pictures to post. Not to brag but after only 2 workouts he has reported a better metabolism and feeling more energetic, though he was been putting in some superhuman effort and dedication with his diet, in which I congratulate him on so far.

If all else goes well and with your permission, after HangerBaby’s program I will give you the same support I have been giving him

  • Phoenix Theory[/quote]

sure,that would be cool
just send me a pm when ur done with hangerbaby

Well… 2lbs/week isn’t that bad…

Honestly man, I’m not really sure what to tell you. You’ve got the classic symptoms of a shot metabolism (fast weight loss followed by … nothing) and so my first bet would be that you need to eat more.

But you’re getting in some healthy fats in several of your meals, and you’re probably averaging around 2000kcal/day. Which is low, but is within the range of ‘reasonable’ for a guy dropping fat like there’s no tomorrow.

Add in more fat, see what that does. Peanuts and EVOO are my favorites. Quit skipping your shake. Replace the oatmeal with more eggs and some EVOO. See what that does.

It’s worth pointing out my diagnosis could be wrong. You might just not be busting ass in the gym enough. But if that were the case, I think we’d see more of a tapering off effect in fat loss.

Whatever. Add the fat, is my two cents.

[quote]Otep wrote:
Well… 2lbs/week isn’t that bad…

Honestly man, I’m not really sure what to tell you. You’ve got the classic symptoms of a shot metabolism (fast weight loss followed by … nothing) and so my first bet would be that you need to eat more.

But you’re getting in some healthy fats in several of your meals, and you’re probably averaging around 2000kcal/day. Which is low, but is within the range of ‘reasonable’ for a guy dropping fat like there’s no tomorrow.

Add in more fat, see what that does. Peanuts and EVOO are my favorites. Quit skipping your shake. Replace the oatmeal with more eggs and some EVOO. See what that does.

It’s worth pointing out my diagnosis could be wrong. You might just not be busting ass in the gym enough. But if that were the case, I think we’d see more of a tapering off effect in fat loss.

Whatever. Add the fat, is my two cents.[/quote]

start:299 current:291.2 started: may 1st current: may 29th

well its not really 2lbs a week even first week was 8lbs then the next week to 290 (1lbs lost) the next week my weight was between 291 and 293…i dont like my scale lol and its almost the end of week 4 and im still 291…nothing in my diet or exercise regiment changed :S

im not unhappy with a loss of two pounds…if it actually happened but I’m a little worried that im eating clean and exercising and my weight drops 8lbs one week and the next two and a half I lose 1lbs when I actually increased the intensity at the gym.

lol…eat more… I dunno if its that ive always eaten crap that doesnt do much for satisfying hunger but I have trouble eating what I am now (mostly eggs and oatmeal in the morning) but ill add some more in and see what happens. I dunno if its because I have a slight cold but even after 2 eggs I get the feeling that its gona come back up lol…its embarrassing…ive never had trouble eating alot…I mean alot. I will make sure to calculate my exact calorie intake protien,carbs,fats and see how it comes out.
I’m also making sure I dont forget my shake in the morning.

I’m going hard in the gym so I dont think its that, im dripping with sweat within the first 5 or ten minutes and I keep push up the weight so ill try what you suggested and see what happens. I actually enjoy intensity in the gym…its not the best environment as far as gyms go (whole army of curl warriors and guys on cells) but ive progress very well in the last month.

thanks for the input…I’m starting to get a little discouraged but im keep going strong and definitely staying with it.no one ever got healthier eating shit so its not like that’s going to help anything.

The 2lbs/wk thing was kind of a joke. If you take an average of 8lbs over 4 weeks… nevermind.

Eggs taste better if you throw in mozzerella cheese into the mix. Like, half eggs and half cheese. Also, chipotle tabasco sauce. Can’t recommend them enough. I hate the taste of plain eggs.

I meant to write this last night, and I’m surprised I didn’t: Do you take fish oil? Fish oil helps break through fat-loss plateaus, as well as increasing (marginally) fat loss gains.

Humorously enough, I had the exact results you are when I tried the V-diet. The solution I came to was to give up and go back to my regular eating.

Don’t do that.

[quote]Otep wrote:
The 2lbs/wk thing was kind of a joke. If you take an average of 8lbs over 4 weeks… nevermind.

Eggs taste better if you throw in mozzerella cheese into the mix. Like, half eggs and half cheese. Also, chipotle tabasco sauce. Can’t recommend them enough. I hate the taste of plain eggs.

I meant to write this last night, and I’m surprised I didn’t: Do you take fish oil? Fish oil helps break through fat-loss plateaus, as well as increasing (marginally) fat loss gains.

Humorously enough, I had the exact results you are when I tried the V-diet. The solution I came to was to give up and go back to my regular eating.

Don’t do that.[/quote]

I thought it might be a joke… lol…><

I also absolutely hate the taste of plain eggs…I managed to choke down 4 harb boiled eggs for breakfast, remember my shakes :stuck_out_tongue: and atm am eating chicken breast and a forest of broccoli :stuck_out_tongue:

I have recently started taking fish oil tablets (gel tablets) every morning…probably been a week or so…just in case I’m making sure I calc. my calorie intake and making sure its not that im eating to much and not enough

Food log

May 30/08
Breakfast
6:45
4 hard boiled eggs, two fish oil tablets, multivitamin
9:00
Protein shake
11:00
Protein shake
3:00
3 table spoons natural unsalted pb
4:30
6 oz chicken , 3+ severing broccoli
bbq sauce
7:00
6oz chicken
two serving cauliflower
bbq sauce

9:00
3 serving spaghetti w\ parm.cheese + med. banana

total calories 2260

I had a serving of spaghetti then decided I should see what my calorie total was…something like 1700 so i ate two more serving of spahetti and a table spoon or evoo it was so nasty and i think im getting a headache from it lol???
I dont think it was a good idea but staying at 1700 was no better (the evoo i have is suppose to be for dressing and dips?..it definitly didnt taste good. lol

your diet is god-awful my friend. you barely ate any food until late at night. don’t even worry about counting calories just eat lots and lots of lean meat (eggs, chicken, turkey breast, LEAN ground beef, etc), fruits (but lay off the bananas), healthy fats (fish oil, almonds, olive oil, avocado, natty pb, etc),and tons of fresh veggies. also, eat complex carbs like sugar free oatmeal, whole wheat bread, brown rice, and sweet potatoes.

eat real food. you won’t lose any weight eating the weigh you posted. that first week 8 pounds probably only 3-4 was fat the rest is water weight plus clearing out your GI. quit worrying about taste who gives a shit what something tastes like? food is fuel my friend

[quote]duck_dodger23 wrote:
your diet is god-awful my friend. you barely ate any food until late at night. don’t even worry about counting calories just eat lots and lots of lean meat (eggs, chicken, turkey breast, LEAN ground beef, etc), fruits (but lay off the bananas), healthy fats (fish oil, almonds, olive oil, avocado, natty pb, etc),and tons of fresh veggies. also, eat complex carbs like sugar free oatmeal, whole wheat bread, brown rice, and sweet potatoes.

eat real food. you won’t lose any weight eating the weigh you posted. that first week 8 pounds probably only 3-4 was fat the rest is water weight plus clearing out your GI. quit worrying about taste who gives a shit what something tastes like? food is fuel my friend[/quote]
I would still count calories until you get your diet down pat. If you’re trying to lose weight, I would limit the complex carbs, especially in the evening. Also, you’ll have a much easier time eating properly if you plan your diet ahead of time and figure out your calories ahead of time, that way you don’t end up like you did the other evening.

No matter what you decide to do you can never out train a bad diet. It seems counter-intuitive to eat more to lose more, but stoking your metabolism with more clean foods may be exactly what you need. Just eat the right stuff and also at the right times, your biggest meal should be breakfast, in size and nutrients. Just my opinion

WTF?

2200 kcal is enough to get by on while dropping fat. It’s primarily advanced trainees with higher levels of muscle mass that can cut on 3500 kcal/day diets. That’s not Petermus.

He didn’t have [quote]barely ate any food until late at night.[/quote]. He ate six friggen meals. Yeah, it’d be better if he didn’t have pasta that late at night, but the guys still a beginner.

to the OP: Chances are, if you’re olive oil is cheap, it’s soy.

I agree with ninjaboy that counting calories is helpful, at least until a steady pattern of eating emerges that produces results. If you’re eating healthy all day and downing pasta all night… that may explain your poor results.

I agree with Stew that breakfast should be the biggest meal of the day.

Toooooooo many eggs - try limiting yourself to 7 a week and take a look at your cholesterol intake.

By the way, the ladies call this common phenomenon a weight loss ‘plateau’, try alternating your calorie intake of high one day low the next if it’s bothering you, but really all you have to do is just wait it out.

8lb in the first couple of weeks is great, shedding any water retention (no, it’s not just a girl thing) will eliminate bloating (all over) also watch your sodium intake too.

[quote]Niranu wrote:
Toooooooo many eggs - try limiting yourself to 7 a week and take a look at your cholesterol intake.
[/quote]

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[quote]pf wrote:
Niranu wrote:
Toooooooo many eggs - try limiting yourself to 7 a week and take a look at your cholesterol intake.

crap
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AGREED. WTF?? My grandma eats 7 eggs a week, she’s 92, and she doesnt have ‘cholesterol issues’ lol

Btw… i think you should definately reduce calories… cut out the carbs from your diet.

If u ask me, you havet lost any real weight since ur dieting. The initial 8lbs was induced by water loss due to your switch to a low carb diet. low carbbing makes ur body lose water weight due to lower stored glycogen. Every 1g of carb in ur body causes abt 8g of water retention, so if u store abt 1 lb less carb in ur body, theretically u can lose abt 9lbs.

i would advise abt 1800-2000kcal per day, consisting abt 100g fats(mostly monosaturated and omega3, wth ur saturated fat ONLY coming from lean meats), abt 200g protein and less than 50g carbs.

also, down cardio coz it just makes u feel like shit while low carbbing. Instead, do high intensit, low rep strength training. Definately supplement with creatine to allow you to train with intensity. Buy some HMB to minimise muscle atrophy as well if u can afford it.

btw… ur spaghetti + banana at 9pm is a outrageous dieting disaster…

try cottage cheese, casein protein or lean meat at 9pm.

Ok the thing with the eggs is this 1 egg has 215mg of cholesterol, that’s over 76% of a recommended daily allowance.

He may not have cholesterol problems now but if he keeps eating 28 eggs a week then he might, especially if he keeps taking in 4 times the amount of LDL his body can seriously cope with if he’s trying to loose weight.

So yeah, your Grandma got it right, 7, not 28.

It just reminded me of what I read in Arnold’s Bodybuilding for Men and The Ultimate Guide to Weight Training by Robert G. Price, something about not eating too many eggs, that’s all.

I’ve been sucessfully dieting up and down for about 16 years now but hey, I could be wrong about eggs.

[quote]Niranu wrote:
Ok the thing with the eggs is this 1 egg has 215mg of cholesterol, that’s over 76% of a recommended daily allowance.

He may not have cholesterol problems now but if he keeps eating 28 eggs a week then he might, especially if he keeps taking in 4 times the amount of LDL his body can seriously cope with if he’s trying to loose weight.

So yeah, your Grandma got it right, 7, not 28.

It just reminded me of what I read in Arnold’s Bodybuilding for Men and The Ultimate Guide to Weight Training by Robert G. Price, something about not eating too many eggs, that’s all.

I’ve been sucessfully dieting up and down for about 16 years now but hey, I could be wrong about eggs.[/quote]

A quick and dirty answer. Not only does dietary cholesterol probably contribute very little to blood LDL, it A) may actually help reduce the amount of blood LDL and B)is vital for the production of hormones as well as the synthesis of vitamin D and the health of cell walls and nerve fibers. Viva eggs.

[quote]Niranu wrote:
Ok the thing with the eggs is this 1 egg has 215mg of cholesterol, that’s over 76% of a recommended daily allowance.

He may not have cholesterol problems now but if he keeps eating 28 eggs a week then he might, especially if he keeps taking in 4 times the amount of LDL his body can seriously cope with if he’s trying to loose weight.

[/quote]

The view thats a problem is outdated, disproven and discussed many time before

[quote]Niranu wrote:
Ok the thing with the eggs is this 1 egg has 215mg of cholesterol, that’s over 76% of a recommended daily allowance.

He may not have cholesterol problems now but if he keeps eating 28 eggs a week then he might, especially if he keeps taking in 4 times the amount of LDL his body can seriously cope with if he’s trying to loose weight.

So yeah, your Grandma got it right, 7, not 28.

It just reminded me of what I read in Arnold’s Bodybuilding for Men and The Ultimate Guide to Weight Training by Robert G. Price, something about not eating too many eggs, that’s all.

I’ve been sucessfully dieting up and down for about 16 years now but hey, I could be wrong about eggs.[/quote]

The dietary cholesterol RDA is waaaaaay outdated. Research suggests cholesterol only causes things like heart problems if they build up along ur artery walls and clog ur veins. Now for the majority of us that dont sit on our arses al day and munch potato chips, that wont b a problem since we exercise!

Regular excercise increases blood flow and prevents buildup of cholesterol along arteries. Besides, the 200 odd mg of cholesterol u get in eggs are hardly anything considering the amount naturally synthesized by the body.

The egg also contains a host of other invaluable nutrients as well as highly bioavailable protein.

Besides, the many bodybuilders back in the day that literally downed a few dozen eggs on a daily basis are a testament to their safety, as well as their effect on ur physique!