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Old 12-25-2011, 08:43 PM   #1
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Join Date: Dec 2011
Location: Central PA
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Default Body Fat Attack - SUCCESS!

It's been a long, hard road, but I did it! And this is how....

In general I do 90 minuted of cardio with 30 minutes of resistance 6 days a week.

I rest resistance Tuesday and cardio every 10 days or so.
My resistance is lower weights but high reps, then heavy every 3rd workout.

And I split my body into 3 muscle groups:
1. Legs
2. Chest- triceps - shoulders
3. Arms - back

I do a lot of weird things for cardio like military march, boxing type training,
dancing, floor rolls, squat thrust intervals and the good ole jumping jack.
And I jog, swim, play tennis, fast walk and bike.

Lost 64lbs and nearly 20% body fat - it works for me.

It was a hard leap for me as well, but after my first initial 30 lbs, I stalled, then did what any disciplined and determined person would. I starved myself. And that worked too for a season, but I was losing lean body mass too much.

Long short? I increased calories to almost 3000 to account for my activity level, exercises and other variables, and I thought NO WAY! I was eating less than half that....

Out of the 65 lb total weight loss, half of that resulted from a higher calorie diet but slightly restricted with enough of a deficit to reflect a 1lb weekly weight loss.

It worked!

And today I have a mere 12 lbs to go, eating around 3000 daily [except on rest days], losing 1 lb each week like clockwork.
If your input is right, all will be well.

Good Luck!
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Old 12-25-2011, 08:52 PM   #2
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Thumbs up Way to go!

Way to go, Bobby!

You've got a great jump on the old "New Year's Resolution" thing. Keep up the good work.

Think of food as fuel for the body instead of feeding emotions
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Old 01-10-2012, 11:18 AM   #3
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Good Job!

WOW! 3000 calories. I can't imagine eating that much but, it worked for you. Well done! and congrats on the weight loss.
5'11'', 250lbs, 28% BF
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Old 01-10-2012, 06:50 PM   #4
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Location: Pennsylvania
Posts: 1,517

Way to go! Keep up the hard work! It is really paying off for you!!!
April - 35yr 5'10" mom of two teen boys

331.2 lbs 02.21.11 (start) size 28W-30W jeans
229.2 lbs 08.06.12 (best so far) size 16W
263.4 lbs 03.03.14 (current)

Progress 67.8 lbs - 20% of my original weight

New Collage April 2012

You are never too old to set another goal or to dream a newdream. ... CS Lewis
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Old 02-06-2012, 08:30 PM   #5
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You look fantastic! It totally shows in your face! Congrats!
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Old 06-18-2012, 04:07 PM   #6
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congrats, how ever I can't see your picture !,,
52 m 361 6/3/12 size 52 pants June 17th 2014 299.8# size 46 pants (-58)
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