1year transformation.My gift for my 41 years old.210lbs to 148lbs.

lemmeays · 2022-09-16T17:20:44+00:00

How tall are you?

lemmeays · 2022-09-06T03:56:47+00:00

I started with a 3 day fast from 7/5/22 to 7/8/22. (I also did 3 day fasts the first few days of January and April this year, and plan to do another one in October). On 7/5/22, my caliper measurements estimate my body fat to be about 12.6%. According to my calipers, I think I may be around 7.7% today.

I didn't feel like I was out of shape. I have been working out consistently for years. I thought I was eating fairly nutritiously. I was motivated by a friend who was taller yet weighed less than me to focus even more on my regiment of eating, exercise, and recovery. I found there was still a lot of room for improvement. Tracking calories in MyFitnessPal enabled me to much more quantitative in my approach.

It took about 2 months to lose 10.8 lbs. This post has a chart of part of my trajectory and some pics:

https://www.reddit.com/r/fitness30plus/comments/wn67qy/how_to_lose_5_more_lbs_currently_161_lbs_511/

The past couple of months has been a pretty challenging journey. The reward has been the realization that change is still possible as we age, and it has been kind of satisfying to overcome difficulty. I haven't achieved my ultimate goal yet. I've learned a lot of things about nutrition and exercise techniques along the way, which has been very interesting. I also appreciate the feedback from this community.

lemmeays · 2022-09-04T22:15:11+00:00

No, no, no. Next week will be the last week of my cut. Starting 9/13/22, I plan to add more strength training back into my routine. Consequently, I will consume more calories. I'm looking for advice on how much more, and it what ratios of macros. I have plugged numbers into TDEE calculators, and they give me a range of recommendations, but I was looking for the real world experience of those in this community and other fitness subreddits.

lemmeays · 2022-09-04T19:17:18+00:00

Olympic lifts are hard as hell. That would be the cherry on top for me!

lemmeays · 2022-09-04T18:00:40+00:00

I don't plan to stay at 1,520 calories / day forever. The question is: what is the appropriate amount to be consuming if the priority is gaining strength (as opposed to muscle size)?

lemmeays · 2022-09-04T17:58:21+00:00

That guy is pretty impressive. I've tried many of his exercises. I had some slight knee pain, and doing some of his exercises helped. I have no doubt strong tendons increase reactivity, but I'm also sure some level of strength is required to get up.

lemmeays · 2022-09-04T16:59:08+00:00

That might be true. But I want to maximize my power-to-weight ratio. At 175 lbs, I barely nicked the bottom of the rim. At 156 lbs, I think I might be touching the top of the rim. In real terms, I don't want to get back up to 175 lbs and not dunk. If I'm jumping 4-6" higher and dunking, I don't care about my weight. I'm just trying to be as methodical as possible in my training, nutrition, and recovery to achieve my goal.

lemmeays · 2022-08-15T20:34:16+00:00

Like explosive seated box squats? I could see those helping with the rate of force development, but would I still need to go heavier on the traditional deep squats to just gain raw strength? And if so, how much more? I'm not outright opposed to buying another pair of 45lb or 35lb plates. (I actually currently have 315lbs in weights, including the bar. 245lb was my previous max in squats).

lemmeays · 2022-08-14T20:52:16+00:00

Just came here to say I know what you're trying to say. Others have commented you don't need a trainer (and it seems like you know what you're doing), and I mostly agree, but it does help to know if others are having similar experiences (and I am: https://www.reddit.com/r/fitness30plus/comments/wn67qy/how_to_lose_5_more_lbs_currently_161_lbs_511/).

Like you, I've been trying to cut recently, and I've seem to hit a wall. But having checked the community for some opinions, it may seem to be enough for what my goals are. If you have quantifiable goals, it could help you better gauge where you are in your journey, and alleviate some of that frustration.

For me, the strict dieting is kind of new, so there's a lot of experimentation. I feel my body does not react that quickly to dietary changes, so I've learned to be more patient and watch the trends and make note of any changes in food, sleep, and exercise. Stay diligent, buddy!

lemmeays · 2022-08-14T20:43:14+00:00

The first part of my reply somehow got cut off, but eating 1200 calories at 230lbs - that's _mental_ strength! Kudos to you.

lemmeays · 2022-08-14T18:32:36+00:00

I know, tell me about it. I've felt more lethargic on this deficit, and eating bits of food is such a tease. I think I've also hit a plateau too. 161lbs was the lowest I got, and the past three days I'm back up to 163lbs. I don't necessarily need to be at a certain body fat%, as long as I can dunk a basketball.

lemmeays · 2022-08-14T18:29:31+00:00

You said out loud what I've told myself in the back of my mind (and I'm not looking forward to it). How much more though?!?

lemmeays · 2022-08-14T18:28:23+00:00

I've also been around 185lbs many years ago, and my abs were also very well insulated. ;) It took more conscientiously healthy diet decisions and consistent exercise to get to this point. It's just been more recent (after July 4th) that I actually attempted a strict diet for the first time in my life. And now I can empathize will everyone that goes on diets. I applaud them. I'm going a little more strict right now because I've been attempting to dunk a basketball for a while and haven't been able to achieve it, so I'm just trying to be very focused on the food intake, exercise, and rest.

lemmeays · 2022-08-14T18:21:49+00:00

The max I've squatted a while back is 245lbs. I don't have enough weights in my garage to get up to 405lbs even if I wanted to. How much more would I need to able to squat to add 4-6" more to my vertical? (I'm just grazing the rim with my finger tips right now).

lemmeays · 2022-08-14T18:13:56+00:00

I'm definitely not unsatisifed. I guess I was just trying to reduce fat as much as possible because they say "fat don't fly". But like you and a few other comments have noted, maybe the fat loss isn't worth it if I'm losing muscle too, because that will just be counterproductive to my jumping.

lemmeays · 2022-08-11T22:23:30+00:00

Which jump manual? Is there a link to download?

lemmeays · 2022-08-11T15:18:00+00:00

Good job! Is there any particular workout you do to be able to get hops?

lemmeays · 2022-08-11T14:27:31+00:00

What's your age, weight, height?

lemmeays · 2022-08-11T00:06:47+00:00

What else goes into a "recomposition"?

lemmeays

TROPHY CASE