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Goal Reduce body fat to 13-14%

Discussion in 'Fitness' started by Shaney96, Aug 11, 2018.

Goal: Reduce body fat to 13-14% by October 15, 2018 (finished)

100%

Completed

Member Shaney96 commits to the following actions to achieve this goal

Consume no more than 12600 calories a week and work out at a gym at least 4 times a week.

  1. Gort

    Gort Robot

    Notification: Goal update is due.

    Please submit an update on your goal progress.
     
  2. Shaney96

    Shaney96 Active Member

    Rating points:
    94
    Action points:
    634
    Result points:
    709

    Goal Update

    Gym: 4/5 times.
    After boxing on Wednesday I slightly injured my foot, and felt shit on Thursday. This doesn't excuse my laziness and I should just try and get myself into a positive mindset to help encourage me to go. Perhaps just getting on my bike; I can get myself into a rut when I spend too long indoors.

    Diet: Over-consumed.
    Met with an old friend yesterday and Tuesday. Last night he invited me to dinner after a few pints, and I obliged and met his girl who I also hadn't seen in over a year. I don't regret this indulgence, and I'm happy I'm rekindling a friendship, because we ended up falling out and not talking to one another toward the end of Year 2 of Uni.

    After taking a progress picture at the gym yesterday, I could see no real difference, but I think this may be due to the poor lighting, as I am currently able to see some loss of fat and slight definition. So yeah, I'm slowly gaining more confidence in my body, which is one of my personal goals.



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    James likes this.
  3. Gort

    Gort Robot

    Notification: The previous update has been rated.

    The score was: 3.00.

    Your next progress update will come due on Sun, 09 Sep 2018
     
  4. Tom

    Tom Active Member

    Rating points:
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    Action points:
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    Result points:
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    Regards to losing fat, the early stages are horrific going off looks alone. Muscles become 'flatter' and 'smaller' as the glycogen gets depleted so the fat that remains just takes over. once you reach a certain bf, then the cuts start coming and every 3lbs is insane.
     
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  5. Shaney96

    Shaney96 Active Member

    Rating points:
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    Action points:
    634
    Result points:
    709
    True, and I'll have to keep the end in mind.
    You're definitely right in regard to how it feels as well:
    Like, the first few weeks of hard work and it's like "well, this is a piss-take", then after another month or so when you begin to realize the results, that's when you understand it's worth.
     
  6. Fundinn

    Fundinn Active Member

    Rating points:
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    Action points:
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    Result points:
    304
    Good job Shaney, we have an ex world WBA boxer at our club who recently got out of jail and he said it would take him about two months to purge the weight he gained through inactivity. And he's working out full-time, so give yourself a pat on the back for keeping up with your agenda, not just when results indicate that it's working since they can fluctuate, but your rhythm, that's something in your control.

    I personally noticed big physical changes after a consistent year. Now it's been five and the bar is high and it feels great.
     
    Shaney96 likes this.
  7. Gort

    Gort Robot

    Notification: Goal update is due.

    Please submit an update on your goal progress.
     
  8. Shaney96

    Shaney96 Active Member

    Rating points:
    94
    Action points:
    634
    Result points:
    709

    Goal Update

    Gym: 4/5 times.

    Diet:
    Over-consumed overall. 2 binges.
    1 binge after meeting with a friend. 1 binge after having some beautiful breakdown one night.

    Lessons:
    - Don't buy anything to snack on. You know what that first binge consisted purely of? Fucking crunchy peanut butter and a variety of Cup-a-Soup. Seriously. I was just consuming shit purely for the sake of it and not knowing why I was doing this diet lark.
    - Get busy early. If I slumber down after my morning routine, I find it a challenge just to get dressed after sitting down unproductive for a few hours. I'm not doing a ToDo list anymore, and I think it'll be healthy to re-introduce it, but just more condensed, so that I'm actually being productive in the morning and can build up some motivation early on.

    I think I lost some direction this week as, as said probably in the last cut, I don't receive any external motivation to help push to doing this. I know, I know, I should entirely want to do this for myself, as I am doing, and I do feel some joy and achievement when I get on the scales and I see a new low weight, but I believe external attention is a motivator unfortunately. I missed boxing last week so I've got to get my ass in gear and go this week, alongside hitting 5 times at the gym, as 4 times isn't sufficient.

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    Voting on this update has closed.

  9. James

    James Host

    It's because you're relaxing. Your target should genuinely be 1200 calories: then after fallibility perhaps you'll hit the 1600 mark.

    Again, there will be no external motivation because the lag between the action and reward is too high for us millenial 1st worlders. The external motivation is always towards being riddled with vice: for men - games, porn, overeating, alcohol, watching tv shows, circle-jerking on reddit; for women - seeking attention on social media, getting pumped by exciting "bad boys" and partying all 20s versus getting a good husband, socially jockeying with their other retard friends etc. The only solution is to be forward thinking and harden yourself into being mentally superior to those around you.

    It's not your gymning. Gym is only ever supplementary:
    http://www.stack.com/a/calories-burned-by-exercise
     
  10. Shaney96

    Shaney96 Active Member

    Rating points:
    94
    Action points:
    634
    Result points:
    709
    My BMR is ~1750. Adding the gym, cycling and boxing and my TDEE is probably ~2350. Going so low in caloric intake will make it probable that I'll be burning muscle alongside fat, since my body will have to compensate over 1000 calories each day. I don't believe going so low is healthy, although I agree with your below paragraph.
     
  11. James

    James Host

    Traditionally, people fast and feast. Pretty much any ancient text shows this and every religious prophet who got famous did it, often to extreme extents, likely because genetically that was our prehistoric past, shoving our face full of mammoth steak when it was available and then coasting on it until we can stab another mammoth.

    As you are seeing again in this goal, and as happened in the last, your feasts knock the average way off the target, and you have no fasting to compensate. So if you aim for the 1700 and feel OK being there, the average will just keep overshooting and you'll likely get nowhere again.

    I'm no expert in diet, but that looks logical to me.
     
  12. Fundinn

    Fundinn Active Member

    Rating points:
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    I'm usually below target, the warning signal is fatigue, so until you feel weak you are OK.

    If you are going to have a feast, eat quality produce. You'll get more mileage out of having hummus as a dip with carrots or oat meal with black strap molasses, greek yogurt, some berries and honey than processed ready-made junk. It doesn't have to be binary. Don't cut-off snacks, just make sure your snacks are smart.

    You might want to observe Hara hachi bun me, it works great for me. And like Mark Sisson says: "I used to be proud of how much I ate. Now I'm trying to see how much I can get away with by eating less."
     
  13. Gort

    Gort Robot

    Notification: The previous update has been rated.

    The score was: 2.20.

    Your next progress update will come due on Sun, 16 Sep 2018
     
  14. Shaney96

    Shaney96 Active Member

    Rating points:
    94
    Action points:
    634
    Result points:
    709
    I'll possibly reintroduce them once I get my discipline in check.

    How do you determine when you're 80% full?
     
  15. Gort

    Gort Robot

    Notification: Goal update is due.

    Please submit an update on your goal progress.
     
  16. Shaney96

    Shaney96 Active Member

    Rating points:
    94
    Action points:
    634
    Result points:
    709

    Goal Update

    Gym:
    5/5 times.

    Diet:
    No binges. Lower calorie average this week. Saturday's higher caloric intake was due to a cooked breakfast at a random shop, so I just guessed the calories (~1000). Call it coincidence, but only since last week have I been doing an affirmation regarding this goal, each morning, and this is the first week (to my knowledge) that I haven't had a binge.

    I missed boxing also. Not great. I didn't feel I wanted to go. I got myself anxious as I was telling myself 'the obstacle is the way' and whatever else, but my resistance overcame whatever I was telling myself to try and motivate me to go, which ended up with me being more anxious. That night was when I went out and did my first approach of the week as I was going nuts stuck inside mentally battling over whether to go boxing or not.

    One observation is that I've noticed some confidence naturally come back to me due to now being more confident in my body. I think the confidence I had that other night was partly due to me not disliking how I looked. Anyways, onward and upward.
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  17. Gort

    Gort Robot

    Notification: The previous update has been rated.

    The score was: 4.75.

    Your next progress update will come due on Sun, 23 Sep 2018
     
  18. Fundinn

    Fundinn Active Member

    Rating points:
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    Action points:
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    Result points:
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    I call it "that moment when hunger is gone and I have two more bites". Haha.

    Good job on this week, sounds like you had a hard time going boxing. There's no easy way around it, every time you go, you strike a neuron and make the path stronger and vice-versa. I usually feel better after going, so that's a basic, but real reason to head out. Oh, another thing I do, I usually have all my training gear nicely laid out somewhere visible the day prior. On the next day it looks at me and I just feel like it's time to go. Also less resistance to find where's the gear and what I'll be wearing.
     
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  19. Gort

    Gort Robot

    Notification: Goal update is due.

    Please submit an update on your goal progress.
     
  20. Shaney96

    Shaney96 Active Member

    Rating points:
    94
    Action points:
    634
    Result points:
    709

    Goal Update

    Gym:
    3/5

    Diet:
    2700 calories is an estimate from having a cooked breakfast and going on a bar crawl.
    The week overall was a success in that I lost a decent chunk of weight. I greatly believe this is due to going clubbing 5 days on the trot and spending a good amount of time dancing and just drinking water.

    I've started Uni today (Monday) and have been to a couple of society introductions tonight. I reckon I'll make a separate goal regarding building a social group as I'm currently trying to ensure I am conversing with strangers whenever at the gym or just in shops or at these introductions or whatever. I think it will benefit me to make a goal on this so I can keep track of progress of developing relationships and stuff.

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