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  1. #1
    DF PiMP Mooncat's Avatar
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    Default Mooncat's Progress Journal

    Booked a holiday in August back in December to South West France with family and friends and found out two weeks ago that the only attire allowed around the pool for health reasons is Speedos “WTF” so need to get in semi shape or better in just under 16 weeks.
    I am 6ft 2” and weighed 207Ib and according to my scales my body fat % is 24%, I have now invested in Accumeasure fat calipers and these tell me I am 19.5% body fat using the Jackson Pollack 3 caliper method on this site [Only registered and activated users can see links. ]. I know in sixteen weeks I’m not going to get a six pack but I need to loose the moobs and get my 37” waist down to a least a 34” and tone the muscle up I already have without loosing it and maybe if lucky put a little on and aim for 15% body fat or less. My weekly goal is 2Ib of fat or more.
    Having done various diets over the years and weights I always struggle to get below 200Ib because of not sticking to a routine and getting bored so after researching on here and elsewhere I decided to do the following:-

    1)Get on a high protein low carb diet
    2)Hit the weights 3 x a week and do compound lifts only (I’m following the Stronglifts 5 x 5 routine [Only registered and activated users can see links. ]) It works for my time scales and the Wife is doing it with me as she needs to put weight on.
    3)Do low intensity running on my new running machine every morning at 5:30 till 6:00 and then walk the dog for a mile after to warm down, Monday – Friday and all before my breakfast.
    4)Weekends I rest.


    My diet consists of :-

    7am - 3 egg omelet with mushrooms and tomatoes and a green tea

    10am - 200g of low fat cottage cheese with chili

    1pm - Tin of tuna or mackerel fillet with pineapple and cucumber

    3pm - Celery stick with natural peanut butter and a 30g protein shake unflavored with water

    6pm – Meat of some kind with fat washed or trimmed if needed with brown rice or quinoa and veggies

    9pm – Protein shake with 200ml of skimmed milk

    Also during the day I have 100g of mixed nuts and pumpkin seeds.

    I also take CLA,Cod liver oil and Omega 3 supplements

    And drink 5 liters of water a day which I have always done

    This works out at 2270 cal 192g protein 135g carbs 104g of fat

    I am struggling to consume the amount of food above and have no cravings for crisps, biscuits or chocolate anymore. And keep getting hot flushes all day which feels weird.

    The Cunningham equation says that I need 4314 cal on a lifting weights day and 3890 when not. So for time being I’m going to stick to my calorie intake and see how it goes.
    [Only registered and activated users can see links. ]
    [Only registered and activated users can see links. ]

    The first week I lost 3.4Ib and now weigh 203.6 Ib

    I’m going to update this once every 2 weeks with progress to keep me motivated

    Thanks for reading

    Ps. I have taken a before photo so that I can do a Barry Bethel at the end
    Last edited by Mooncat; 11th May 2010 at 01:36 PM.

  2. #2
    DF PiMP Mooncat's Avatar
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    Default Re: Moncat's Progress Journal

    Away on business in North Devon so missed my run this morning. Went to go surfing this evening at Putsborough but flat as a pancake so ran the 1.5mile stretch of sand barefoot there and back.3 miles on soft sand was killer on my calfs but felt good afterwards.

  3. #3
    DF PiMP Mooncat's Avatar
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    Default Re: Moncat's Progress Journal

    Weight as of 19/05/10
    199.4 Ib
    18.5% fat

    I have broke the 200 Ib barrier

    And that was with a night on the piss in Brugge on Saturday

  4. #4
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    Default Re: Moncat's Progress Journal

    Well done on getting under the 200lbs mate....keep up the good work.

  5. #5
    DF PiMP Mooncat's Avatar
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    Default Re: Moncat's Progress Journal

    I was a bit miffed and depressed this morning as I have put 2.5Ib on, my weight last Friday was 198.7 and today I weigh 201.2. I have stuck to the diet explicitly and didn’t even have a cheat meal this week the only vice was 2 pints of beer last Sunday. I then measured my fat percentage with the calipers and this has dropped to 17.2% so I am hoping I have lost some fat and gained some muscle. I can’t really see any muscle gains apart from my legs which have got bigger from doing the squats 3 x a week and running every day. I shall weigh myself again tomorrow as it could be bowel content as scales can lie, fat calipers cant and this has gone down.

  6. #6
    DF PiMP Mooncat's Avatar
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    Default Re: Moncat's Progress Journal

    Ok I weighed myself the next morning and was 198.6 so was probo a big poo built up. Not massive weight loss but the fat percentage has dropped and that is what I want more. Took a picture to compare with week one and there is a noticable difference in the way I look.

  7. #7
    DF PwNagE super mike's Avatar
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    Default Re: Moncat's Progress Journal

    Don't get too hung up on weight mate, it doesn't and won't dictate the way you look and gains could be accounted for in quite a few ways (water weight, poo, muscle etc). Nice to see you are making decent progress.

  8. #8
    DF PiMP Mooncat's Avatar
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    Default Re: Moncat's Progress Journal

    Weight as of 7 weeks in 198.8 Ib and body fat 15.47% 7 weeks to go
    definately put some muscle on as its more visible and my belt has gone up another notch my 38" work trousers wrap around my waist and my old 36" fall down
    Running every morning at 5:15 is hard going but have not missed one session

  9. #9
    DF PiMP Mooncat's Avatar
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    Default Re: Mooncat's Progress Journal

    Weight today 198Ibs fat percentage of 13.39
    I thought the weight would have started falling more by now

  10. #10
    DF PiMP Mooncat's Avatar
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    Default Re: Mooncat's Progress Journal

    Complete fuck up, but put my back out last week and have only just been able to get out of bed. But I got down the week before to 196 Ib and 11.24% fat. Was going to do my before an after photo this week but look like a spazo as my body is twisted. Worst thing is I go on holiday on Saturday and can just about walk so hoping it eases more before hand.

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