Fitness / weightlifting

philnewtonupdated
Rapid Fat Loss Journal - Week One
I wasn't sure whether to post this journal on Scorum or not but I've decided to just go for it in the hope that it will be of interest to someone. Although fat loss isn't always fitness related, I will be posting about weightlifting throughout this series so I hope you'll agree that this is relevant to the Scorum platform. My Backstory Before we get into the ins and outs of this fat loss journal I think it would be a good idea to tell you how I ended up here in the first place. I'm a 30-year-old male and have had on and off weight issues at different times over the last decade. In my early 20s, I was diagnosed with hypothyroidism following a long period of illness. What this means is that my thyroid gland is underactive and doesn't produce a regular amount of thyroid hormone. One of the major symptoms of hypothyroidism is weight gain and, sadly for me, this is something that changed my appearance drastically. Prior to being diagnosed, I had packed on loads of weight but hadn't changed the way I was eating. It was very frustrating. Once I was diagnosed things started to get a bit better. I was medicated and the weight slowly started to drop off me. I wasn't content with the speed at which it was happening so I started to research ways to get fit and lose weight. It was at this time that I discovered my passion for bodybuilding. I lost the weight I'd put on and spent the next few years lifting weights in the gym whenever I had free time. It was something I enjoyed thoroughly and my body looked better than it ever had previously. Sadly, I don't have any pictures from this time but it's etched into my brain and keeps me focused on my goal this time. Mental Health Over the last few years, I've been struggling with mental health issues. I was eventually diagnosed with OCD and have received treatment that has really helped me. Over the course of the last few years, I completely lost my passion for fitness. I stopped going to the gym, ate unhealthily, and led a life that has made me both ashamed of myself and depressed. I have decided that enough is enough and I'm going to reach a level of fitness that I've not achieved in the past. It is my hope that by being honest in these weekly updates, the great people of Scorum will keep me accountable. Starting Statistics Age: 30 Height: 5"10 Starting Weight: 220.4 lbs Goal Weight: 155 lbs Total Loss Required: 65.4 lbs Daily Protein Requirements: 148 g Rapid Fat Loss I will preface this section by saying that I do not recommend this kind of diet for everyone. I have used this diet with great success in the past and know how to implement it safely. The rapid fat loss diet was designed by physiologist Lyle McDonald and is a crash diet with a scientific basis. The diet consists of a specific intake of protein with very few carbohydrates or fats. It is a very low-calorie diet intended for people who want to drop fat as quickly as possible in a safe manner. The high protein aspect of the diet allows the body to maintain muscle mass while the low-calorie nature creates a large caloric deficit to lose fat quickly. There are a number of vegetables that are permitted to be consumed on the diet in high quantities within reason. As I am a vegetarian I am unable to follow the standard chicken breast format of the diet so will be substituting this with whey protein. This is something I have done in the past and found to be very effective. To maintain a healthy mind and body throughout the diet there are a number of compulsory supplements that must be taken on a daily basis. These include omega 3 oils, a multivitamin, sodium, potassium, magnesium, and calcium. I have a large supply of these so am all set in that department. There is a calculator that comes with this diet that tells you exactly how many grams of protein to consume each day. This varies from person to person depending on your current weight and other statistics. Once you've entered your details into the calculator you are assigned one of three categories. There's no need to go into full details here but I am currently category 3. This will change as fat is lost but category 3 means that I am allowed one free meal per week. This does not mean I can go to an all you can eat buffet, but I am allowed a regular meal away from the diet with a main course and dessert. This is simply to give you something to look forward to throughout the week which helps with adherence. Why I Chose Rapid Fat Loss I understand that this diet is not for everyone. In an ideal world, all dieters would stick to a slight caloric deficit and be patient. If I am totally honest here, I am not patient in this regard. I would rather take a more extreme approach and see faster results. This diet sucks but it is very effective. Being 220 lbs has taken a big toll on my mind. I have been avoiding social interactions because I am ashamed of my current appearance. By following the rapid fat loss diet, I will be able to drop down to my usual weight of around 160 lbs relatively quickly and I am aiming to be as social as possible at this point. There will be people that don't like the idea of this kind of diet. That is fine and I totally understand your viewpoint. If you have a negative opinion about this kind of diet I respect you for it so please do respect the fact that I have chosen this diet for a reason and have experience of using it successfully in the past. Training As I have a lot of experience with weightlifting, this part of the journey comes quite easily to me. It is difficult to train effectively on such low calories so the recommendation is to train just enough to help maintain muscle. For that reason, I will be implementing a very simple program of compound lifts with a few accessory lifts added at the end of the session depending on how I feel. I will be training three times per week. I don't believe the amount of weight lifted is important so I will instead report on the percentage of my current lifts that I manage to maintain as I lose weight. I will primarily be focused on the bench press, squat, and deadlift. Journal For the entirety of this journey, I will be keeping a daily log of my weight, training numbers, and thoughts and feelings. At the end of each week, I will post a new update with all of the information from the previous week. If you're interested in this journey or are going through one of your own, I'd love to hear from you in the comment section below. If you've made it this far, thanks so much. Let's get started.
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majestyupdated
WORKOUT MOTIVATION #1
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