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Today I decided to lower my goal weight by 10lbs. Instead of my previous goal of 165lbs, I am now shooting for a lean 155lbs. My goal is actually not a specific weight at all, but rather a body fat percentage. I want to get down to 10% body fat, which should be somewhere around 155lbs, maybe even lighter. I can tell by looking at myself now at 173lbs, that when I reach 165lbs I will still have fat on my stomach and sides. I want all that gone. I want to see my abs!
According to BMI, at my current 173 pounds I am still overweight with a 25.2 BMI. Normal BMI for a guy who is 5’ 9.5” ranges from 127lbs to 171lbs (BMI 18.5-24.9). I do not think 155lbs will be too lean. I have googled pictures of guys with 10% body fat who are my height and they all weight in the 155-165 range. (They are really built too) However, I have a lot of people around me telling me that I do not need to lose any more weight. Maybe if I had lost the weight more slowly it would have been less noticeable and dramatic. I have lost a total of 43lbs in 6.5 months. I am proud of this and I know what is good for me so I just tell people to wait and see.
At the beginning of March I purposely slowed down my weight loss a little bit by adding about 500 calories to my RDI. I did this because I added weight lifting 4 days a week to my routine. I am still walking 2 miles a day. Occasionally I spend some time on the treadmill when I want to eat a little bit more than I should. Once I reach my goal of 10% body fat I plan to starting eating a surplus of calories to start adding muscle mass.
I am very pleased with my progress so far and I couldn’t have done it without all my fatsecret buddies. Motivation is the power I run on and I get a lot of it from all of you! Thanks to everyone!
Diet Calendar Entries for 17 March 2014:
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2069 kcal
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Fat: 153.61g | Prot: 138.57g | Carb: 30.08g.
Breakfast: HEB Peanut Butter, heb greek yougart, Now Sports Whey Protein Isolate, HEB Almond Milk Unsweetened Vanilla, Whole Foods Market Stevia, HEB Heavy Whipping Cream, coconut oil, coffee. Lunch: Low Carb Broccoli Cheese Soup, Beef Brisket, Breakfast Muffin, Rudy's Jalapeno Sausage. Dinner: HEB Swiss Cheese, Mickelberry's Sliced ham. Snacks/Other: Peanuts in Shell (Shell Not Eaten). more...
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3051 kcal
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Activities & Exercise:
Standing - 1 hour, Walking (slow) - 2/mph - 1 hour, Weight Training (moderate) - 40 minutes, Resting - 4 hours and 35 minutes, Walking (brisk) - 4/mph - 30 minutes, Housework - 1 hour, Desk Work - 7 hours and 30 minutes, Sleeping - 6 hours, Driving - 1 hour and 45 minutes. more...
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 Comments
People will say you don't need to lose any more weight, they are right you don't 'Need' to, you want to. The way that you are doing it is the healthiest way possible, so it's a good goal.
The only people who will ever understand what you are doing are the ones who are doing it along side you, so take it as a grain of salt.
Even my wife told me to stop a while back, that I looked good the way I was....then the muscle started to come. Haven't heard those words in a while...I wonder why?
17 Mar 14 by member: chadlius88
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Awesome Bassman! Sounds very similar to someone else's plan! LOL! Keep up the awesome work man and let's see who has a four or six pack first! Then maybe I can get you in to the gym with me!
17 Mar 14 by member: G3ntl3man
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Don't bother with the BMI so much. Just like the scale, numbers are so arbitrary. I agree with Chadlius88, it's how you feel, how you think you look, how your clothes feel, how healthy you feel. Good for you!
17 Mar 14 by member: luvinlife09
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Keep up the good work and steady motivation, lift heavy, build more muscle and you will burn more fat, the lean part will come from your nutrition..
17 Mar 14 by member: monika135
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Luvin is right. BMI is a joke. The calculation is not for people who lift. It's a simple weight to height ratio. Every successful bodybuilder in the world while cut for a competition is classified as obese by it. Also. I know exactly where you are. The only thing I would suggest, if you're not already doing it, is to work the abs hard so that the divisions of the '6 pack' are defined. Yes, the fat has to go, but if you have a smooth abdomen under it, like mine was, (rather disappointed) it will take longer for them to show. 10% is a worthy goal. I was almost in panic mode trying to get off those last few pounds. I'm not sure if physiologically 10% is that hard or if it was internal resistance psychologically. Below 10%? You'll be snarling so much the pit bulls will be clearing a path.
17 Mar 14 by member: northernmusician
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Abs wheel! Best core-focused workout ever! Not one of the spring loaded ones either, just the old fasioned wheel on a stick!
17 Mar 14 by member: chadlius88
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Thanks for all the great tips you guys. I dont put a lot of credit into the BMI, I just use it to meause where I am. Just another number to look at. :)
Growing up my dad had an ab wheel. I played with it all the time. I thought it was a toy!
17 Mar 14 by member: bigbassbrent
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Give it another try with proper form, slow out, pause, slow back. Inhale out, exhale hard back in. I bet you'll change your mind. :)
17 Mar 14 by member: chadlius88
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Sounds like you are in control of your losing weight Brent. Good for you. I am new here and am just starting my weight loss movement. I have about 40 pounds to lose and if the weather doesn't get better soon, I may look like a whale soon, from boredom if nothing else.
Keep on letting us know how it goes and we will keep on supporting your efforts.
17 Mar 14 by member: S L Lockhart
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