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Summer Shallowness Project

Post in 'The Inglenook' started by BrowningBAR, Sep 13, 2012.

  1. BrowningBAR

    BrowningBAR Minister of Fire

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    I've been lifting weights 4-6 times a week for the last 17 years, but in June I decided to change my diet. I was 6'1" and about 180 lbs with about 12% body fat. I wanted to get the body fat into the single digits.

    I dropped my caloric intake from 2,600-3,000 a day down to about 2,000 a day with a very high percentage of protein to see if I could maintain muscle mass while losing fat.

    For the most part, my diet consisted of skipping breakfast and doing something called intermittent fasting. Which pretty much means you don't eat for about a 14 hour period. I did this as it worked best with my eating habits. The earlier I eat, the more I eat. which, usually isn't a problem, unless you are trying to limit your calories. Lunch would be 2 large skinless BBQ chicken breast, dinner would be another large portion of protein such as steak, chicken or fish along with a vegetable, and then snacking would be anything that I would be in the mood for as long as it fit my caloric needs for the day. Whether that was a slice of pizza, ice cream, salad, fruit, whatever I was in the mood for.

    In the course of two and a half months I dropped 15 lbs and my body fat dropped significantly. Surprisingly I lost very little muscle mass. Which was nice. This was the first time I have ever dropped weight to specifically cut down body fat and it was really interesting to see the difference 3-4% in body fat makes.

    I'm now back to eating about 2,600 calories a day to maintain. But the difference from going from low body fat to really low body fat was surprising.

    Just figured I'd share. Rare that I post about something that doesn't involve me buying, moving, or installing stoves.
    ScotO and pen like this.

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  2. pen

    pen There are some who call me...mod. Staff Member

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    If only beer had more protein ;hm
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  3. BrowningBAR

    BrowningBAR Minister of Fire

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    I switched to rum and coke zero, which is about 64-90 calories per drink depending upon your shot load. Equal or more alcohol and less calories than beer. Most good beers/micro brews/craft beers will have well over 200 calories per beer. Upwards of 450 calories per pint in some cases.
  4. GAMMA RAY

    GAMMA RAY Minister of Fire

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    Pics dammit...:)
  5. BrowningBAR

    BrowningBAR Minister of Fire

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    [​IMG]
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  6. Adios Pantalones

    Adios Pantalones Minister of Fire

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    I find that the timing of my eating is key to not craving food all day as well. If I put off lunch a little, then I don't NEED a snack in the afternoon (snack is usually under 200 cal. anyway).

    I have no intention of going 14 hours on purpose, and I find that I am off all day without at least a light breakfast.
  7. BrowningBAR

    BrowningBAR Minister of Fire

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    Keep in mind, 14 hours is from the last time I eat at night until the following day. So, if my last meal/snack was at 10pm, noon would be when I would next eat. Which worked for me. When restricting my calories breakfast just makes me want to eat more. When maintaining a weight I tend to eat throughout the day as I have more calories to play with.
  8. daveswoodhauler

    daveswoodhauler Minister of Fire

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    Yup, those craft beers do add up on the calories.....my last time to the Package store was 2 weeks ago, so I am doing pretty good so far on trying to cut down on the sauce...feeling thirsty but I am fighting the urge.
  9. Adios Pantalones

    Adios Pantalones Minister of Fire

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    (bought 4 cases 2 weeks ago, eh?) ;)
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  10. daveswoodhauler

    daveswoodhauler Minister of Fire

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    Darn, I wish I had done that lol as I was really craving a few pops last night.
  11. Jags

    Jags Moderate Moderator Staff Member

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    I know where your 15 pounds and body fat are if you want them back.:mad:

    (I really like good beer).
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  12. BrowningBAR

    BrowningBAR Minister of Fire

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    No, no, no. You can keep them. It's my gift to you!
  13. GAMMA RAY

    GAMMA RAY Minister of Fire

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    Ha..you buggerz should be drinking Natttie lite...BB does not have weight issues...just sayin..
    Eatonpcat and pen like this.
  14. jharkin

    jharkin Minister of Fire

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    [Looks down at huge beer gut]

    BBar..... rrrrrr..... go away :p
  15. DexterDay

    DexterDay Guest

    Agreed..... Learn something new everyday.

    But, some things are btter off not known ;)

    J/K BBar, congrats on your goal. Im not real tall, but I have packed on a few since the 2nd kid (you'd of thought I was pregnant) its only 20 #'s (Thats how I tell myself/ Only) :(
    SmokeyTheBear, BrowningBAR and ScotO like this.
  16. lukem

    lukem Minister of Fire

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    I'm about the same build as you, sounds like ~6'2". My weight fluctuates between 175 and 185 throughout the year... dependent mostly on how much physical activity I'm doing. The more active I am, the MORE I weigh (I build and loose muscle crazy fast). My body fat stays pretty stable at about 13% give or take (I don't measure but once a year).

    I read an article a while back about intermittent fasting and it all made sense. I almost never eat breakfast...sometimes on the weekends...so I fast pretty much every day. I decided to take it to the next level and skip lunch a few times a week too and beef up on the "slow" protein in the evenings. My body fat pretty much dropped like a rock after 1 week. I was working my butt off in the evenings, taking in a ton of protein, and going about 21 hours (8PM - 5PM give or take) between meals 3 or 4 days a week. I only lost about 5 lbs but got REALLY leaned out. I never really felt hungry, but I did notice my energy wasn't as high as when I was eating more regularly.

    I'm back to eating like I used to...I like food too much to make this a lifestyle...but at least I know that when I get pudgy I can do this for a week or two to get things in check. Not sure if it will work when I get older....

    FWIW, I've never worried about calories. My metabolism is wicked high. I can burn 2k calories taking a nap.
  17. jharkin

    jharkin Minister of Fire

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    [looks at XXL beer gut again]

    :(
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  18. Jags

    Jags Moderate Moderator Staff Member

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    6'2" and 175-185 pounds._g Do you guys have difficulty in standing during high winds?;lol (I kid, I kid).

    Jeremy - don't sweat it dude. I am 6' tall at 245 - you can stand behind me and nobody will see ya.;)
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  19. lukem

    lukem Minister of Fire

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    HA! Sad thing is I'm pretty "bulky" compared to what I used to be. About 8 years ago I weighted 160 lbs. I decided I wanted to bulk up and lighted weights almost every day, ate everything I could get my hands on. After 3 years I topped out at 195 and it was serious work to maintain it. It wasn't a "cut" 195 either...

    I realize I have won the genetic lottery as far as weight goes...my weight is about 90% dumb luck...and 10% lifestyle.
    SmokeyTheBear likes this.
  20. ScotO

    ScotO Guest

    I was a runt all through my youth......never got above 150lbs all through high school. Then I graduated and started a real workout routine, learning along the way from some guys that bodybuilded semi-pro. Natural, no crap involved. Anyway, 5 years ago I reached my limit (at least as high as I wanted to go). I was 5'9", 195lbs and around 9% body fat. My bench press was 325lbs, which I was ecstatic about. Fast forward present day, I'm still 5'9" (I hope), hovering around 210lbs, and I'd be lucky to get 275lbs up ONE TIME. I've made a commitment, as soon as the house is "done", I'm getting the band back together and hitting the iron. I'm not totally "out of shape", but I'm starting to get "rounder".....not being shallow either, the kids and family have been more important to me. There'll be time for me later....


    Pic of my brood taken this past father's day.....boss had to work.

    2012-06-17_13-36-48_109.jpg
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  21. Jags

    Jags Moderate Moderator Staff Member

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    Good look'in kidos, Scotty. Bring them up right, and they will make you proud.

    Edit: my fighting weight was 210. I haven't seen that in a while.o_O
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  22. BrowningBAR

    BrowningBAR Minister of Fire

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    Like Lukem, it has always been easy to manage my weight. And like him, I am always active. I have seen very little difference in terms of what how much I can eat and how I put on muscle from my early 20s to my late 30s.

    During the summer months requires more attention to my calories as I tend to spend the entire weekend outside and can easily burn 7k-9k in calories between working on the property, hiking, and going to the gym. And during the weekdays I spend an hour or two in the morning working on the property, plus the gym.
    ScotO likes this.
  23. BrowningBAR

    BrowningBAR Minister of Fire

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    I gotta tell you, it doesn't take much to lose weight. No fancy diets. Just count calories. You can drink all the beer you want, as long as you stay within a caloric deficit you will still lose weight. You could totally do a beer and pizza routine as long as you eat at a deficit.
  24. Jags

    Jags Moderate Moderator Staff Member

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    I will increase my activity before I decrease my food/beer intake. Some things will not be compromised.>>;lol
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  25. Flatbedford

    Flatbedford Minister of Fire

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    I lost a couple pounds by cutting the "ginger" out of my Captain and ginger.

    I lost about 5-7 pounds this summer by changing my at work breakfast from two eggs, bacon, hash browns, and a bagel to a veggie omelette and seven grain toast. I started eating more salads and less fried stuff at lunch too. A couple easy diet changes brought me from 5'9" ~ 195 lbs to ~187. I should probably be at around 175, but that would take much more work than I'm willing to do. I still have a little belly fat, but I can stand up straight and suck it in if need be. I'm gonna get back to processing firewood soon so we'll see if I can loose any more.
    ScotO likes this.

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