I am writing this quick update from my Dads on dialup! I forgot how horrible dialup is. Dad slipped down
the Steps and broke his ankle so me and my son are making a quick visit. Knowing I would be on the road and in an alien
kitchen for a few days I packed up chicken breasts, some lean burger, Almonds, Natural PB, and Oatmeal. This food selection
works well for me in a quick fix.
I will miss a planed workout for monday and a cardio session from Sunday which I am due for a tiny break to kick
my system into a different routine.
I had a question the other day emailed to me that I wanted to cover in short. I was asked how many calories I eat
on Off days and if I was worried about gaining any fat because of no exercise for the day. My answer to this person
was to the point that no matter how little we do on an off day, you still will burn calories even when the body is at idle
watching TV or sleeping. On an off day I never go lower then 2,200 Calories and still stick to 6 meals at 2hr 45
min intervals with 160 Lbs LBM. When your sleeping your in a catabolic state and burning calories. If you burn 60
Calories an hour at sleep then in 8 hours you have burned 480 calories and then figure that for a week for a grand total
of 3360 calories which is almost a pound a week snoozing.
Please remember BFFM program is about keeping the metabolism primed for Fat burning and by dropping calories too much
is going to stick your body into starvation mode and it will use every calorie more efficiently and sparingly. In other
words, for example, What once took 1 calorie to achieve will all the sudden only take .7 of a calorie to achieve.
The body detects the decrease in calories and puts up its protection mechanism because it has no idea when its getting fed
again. This is why a calorie deficit through exercise with a modest diet restriction works so much better.
My weight loss has slowed down quite a bit from the last 4 month Bod Pod test. I was right at 2 LB a week on that
test for a 4 month period with only 2 LBs lean loss total. I have goals coming up that I want to meet, but I am
not willing to lose lean mass in the progress to get to them. My goals will happen no matter what, and its
my goal dates which can be flexible. I am using them for feedback purposes and data so that I can set better times later
during cut and bulk periods.
As I get closer to my Natural body weight set point, I am expecting more resistance to the fat loss. I expect
to see 1 - 1.5 Lbs a week average after my May 14th goal date for the last 20 Lbs. I am keeping my cardio and weight
lifting the same for the most part until I get around 12-13 percent body fat. Its too early to tell but I antisipate
that I will increase my calories across the board 200 a day and increase Cardio slightly to achieve my 9 percent Body fat
goal.
Whats next after this goal? Here again its to early to say, but I can expect to have loose skin, so I may push
for a 5 percent Body fat cut phase before I do my first official bulk Just to see how my skin/body responds to that range.
I am really looking forward to my first bulk as well, after 2 years of Cutting. It will finally be nice to be
in a calorie surplus and see all my hard work pay off in the form of lean muscle, instead of just maintaining. Seeing
results will be a great reward in itself. I appreciate the results I have got every week for the last few years, but
knowing no matter how hard I work out I was not building any mass is sort of a kick in the rump, but I am grateful for all
the lean mass that I retained.
From my perspective at this point in time I will likely set a cutoff point of 12-13 % BF on my bulking phases at
the very max. I really think if I can sustain a 5 % cut and 12-13% max Bulk range that my Loose skin will have its maximum
potential for returning back to normal. I am not looking for a quick fix here and It could take a few years to see the
results that I really want. I have kind of prepped my self for the fact that even at 9% BF I could have quite a bit
of loose skin still due to my Extreme Obesity. From 440+ Lbs at one point down to 180 Lbs is 260 Lbs of
FAT destroyed and thats alot of Skin to shrink back into a Body thats 1/3rd its size! Enough rambling this week.
Best wishes until next time!
Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*216.8 Lbs of death put to rest and 28.2 Lbs to go!
Initial weight July 2005 was 425+ lbs
Current weight Tue, 4/10
2007 is 208.2 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat
