pmjeff21

Start Weight:(03 Mar 14) 198.3 lb
Current Weight:(17 Sep 14) 183.4 lb
Goal Weight:180.0 lb
following: pmjeff21's own diet
performance: gaining 1.9 lb a week

43yrs. old, 5'8", and started at 198 lbs. On my way from 26% body fat to 10%. Intermittent gym attendance over the last 20 years. I'm a project manager and some months I made it to the gym and some I didn't, depending on the project and where I was in the city. At the start of the competition below I had not been to the gym in almost a year.

We started a body fat % competition at work with $500+ dollars at stake. I started on March 3, 2014 by just watching sugar. No exercise, no "diet", just using MFP to track sugar and keep it below 15g for the day. You can see my history on MFP to see the up and down effect.

Then on March 22, 2014 I switched to the Total Six Pack Abs (TSPA) program, the diet and workout routine from musclehack.com. I had done the workout from time to time, but never the diet.

I was not getting the 1.5 lbs. of fat loss per week that the program promised. I did a little research and found out how inaccurate the FitBit and other BIA scales can be. (I recently discovered the scale has a "lean" setting, which I have now switched to and the readings are only about 2% off of the calipers.)

Then I bought $15 body fat calipers from The Vitamin Shoppe. The calipers agreed with my Health-O-Meter BIA scale at the house, that I wasn't at 28-29% body fat, but at 26%. I redid the TSPA formulas with the correct body fat percentage, and lo and behold, I started dropping fat and gaining muscle.

The FitBit numbers had me eating 2,200 calories per day, which was just maintaining where I was. The corrected numbers have me eating 1,950 calories.
http://www.musclehack.com/foru...

I also switched to FatSecret.com to track my eating on April 20 because their Windows Phone 8 app works and MFP's app had to be reinstalled all the time. I like FatSecret better now anyway.

FatSecret member since: 20 Apr 14

pmjeff21's Weight History


pmjeff21's Buddies

Online now ChrisComedy
last weighin: losing 1.4 lb a week Down
 
ChicaLean
last weighin: losing 0.2 lb a week Down
bigbassbrent
last weighin: gaining 2.6 lb a week Up
 
jparlett
buddies only



pmjeff21's Latest Posts

Losing but not around the waist
That's common. The belly fat is usually the last to go. Make sure that you are eating plenty of protein for your lean mass so that you are not losing muscle too. I find that most people don't eat enough protein, so when they diet part of the weight they lose is muscle, which doesn't help. Checkout musclehack.com. Even if you don't want to be a body builder, the science behind his free diets and meal plans is solid and will help you lose weight while retaining muscle. I'm currently on his GLAD diet.
posted 03 Sep 2014, 13:25
Total Six Pack Abs Sale
All:

This is the program I am on, and it is the real deal. No fluff, just results. I've gone from 26% body fat to 16% in 10 weeks while I have gained a few pounds of muscle. It's a diet and an exercise routine. It is intense, so don't think you can buy this and still eat at the golden arches and make progress.

I make no money from this, I'm just a huge fan of stuff that works instead of all the fad junk out there:

If you need to lose fat for the summer...get this program. It is simply the best, fastest, most effective way to get ripped (while protecting your muscle gains) on the planet!
NOTE: This sale will last 48 Hours Only so act NOW if you want this program at the reduced price!
Get the details and buy ONLY through the link below...
http://www.musclehack.com/total-six-pack-abs-3-discount/
posted 04 Jun 2014, 13:54
Milk
I totally agree with go_get_it. And dietary fat is not your enemy, it is what your body was designed to burn. Just keep the intake in line with a sensible diet plan. I use musclehack.com
posted 02 Jun 2014, 06:15
Milk
Probably fat, as 1 gram of fat is 9 calories. I'll have to look at the other brands too. I've bought the HEB brand before but I think it had more carbs or more fat, I can't remember. This particular Blue Diamond flavor, however, works perfect for me on low carb days or low fat days. Cheers.
posted 01 Jun 2014, 15:57
Milk
If you haven't discovered Blue Diamond Almond Breeze Almondmilk Unsweetened Original, you need to get some. Very low fat and no net carbs, so I use it on carb up days which are low fat days, and on normal days which are low carb and high fat. This stuff is great in protein shakes and on cereal.
posted 31 May 2014, 13:49
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pmjeff21's journal

19 August 2014

So far the musclehack.com GLAD diet is working out pretty well. My stomach was flatter today than it has been. This diet is easy to follow.
on diet pmjeff21's own diet  

18 August 2014

This week is my 11th week in my workout cycle, aka my week off. No exercise at all. Sleeping in extra and letting the body rest and repair. When you ...
on diet pmjeff21's own diet  

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