Judge my progress?

Answered on August 19, 2014
Created August 08, 2012 at 8:36 PM

Ok so heres the vitals: Male 28, 6'1, began at 348, weighed in today at 311, started paleo on 6/19. Diet: Breakfast:(usually 4-800 cal) 4 eggs and bacon, or leftover proteins Lunch: I've found I'm not generally hungry during the day so just eating breakfast and din Dinner:(usually 1000-1200 cal) Protein(beef, chicken, turkey, various fish and shellfish) and vegetables(I tend to eat kale, brussels, broccoli, cauliflower, chard, mushrooms, onions, zucchini, okra, carrots) Once every two weeks or so I'll have some nuts or fruit(usually just when I get a craving.) For fats I'm using Kerrygold, coconut, olive oil, and bacon grease. Exercise: I exercise 6 days a week, 30 minutes of cardio on a stationary cycle, and do strength training every other day.

I started on 6/19 and have been strict so far. My starting weight was 348 lbs, but as of weighing in today I'm at 311. I've been going two weeks between each weigh in. I'm happy with my progress but its slowed a bit, between last weigh in and this. Any tips on what I'm doing with diet and exercise?

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on August 08, 2012
at 09:31 PM

5 lbs a week is close to the high side of things. The normally advised number is 1-2 lbs per week. You just don't want to hit a point where your body starts to think that it's starving (or the weight will rebound once calories return). All in all, good job.

I would also be weary of over training, working out 6 times a week may not give adequate recovery time, if the workouts are of high enough intensity. I doubt 30 mins of cardio a day crosses that threshold, but if you are lifting 3x a week and decide to add some HIIT into the mix, you are going to need rest days too.

Remember that you didn't get to 350lbs over night, so you won't lose the weight overnight either. Slow and steady wins the race, all that jazz. Also, at 300+ lbs, PLEASE do not take up running/jogging. Your knees/ligament/muscles/connective tissues are not developed to support that level of impact at this time. Stick to cycling.



on August 08, 2012
at 08:48 PM

37 lbs in 7 weeks? I'd say it looks pretty good. And you should stick with what you've got going.

If you wanted to shake it up, I would drop down to 4 days of cardio on the stationary bike. 2 days of HIIT (try Tabata Training), but take it very slowly at first -- sprinting for you should not be sprinting for Lance Armstrong.

Also, not sure what you are doing for weight training, but I would work on going higher weight, lower rep as you should have decent form after 7 weeks of training (again, take it slowly).

And I would go with 2 days of rest, preferable back-to-back to give your body more time to heal and bring the inflammation down.


on August 08, 2012
at 09:47 PM

You are kicking ass, keep up the good work.


on August 08, 2012
at 09:04 PM

It will slow and then speed up, that's natural. I found this article about water retention during fat loss very informative.


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