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Lost 36lbs in 12 weeks
- Thread starter Matt-
- Start date
20 minutes on the elliptical first thing in the morning, everyday.
M/W/F 20 minutes of HIIT cardio after work. Basic lifts like flat bench, pull ups, BW squats, and push press after cardio.
T/Th 1.5 hours of BJJ, 1 hour of No-Gi, 1 hour of teaching Muay Thai.
I limited my calories to 2600 a day, with at least 200g of protein.
No Booze!
M/W/F 20 minutes of HIIT cardio after work. Basic lifts like flat bench, pull ups, BW squats, and push press after cardio.
T/Th 1.5 hours of BJJ, 1 hour of No-Gi, 1 hour of teaching Muay Thai.
I limited my calories to 2600 a day, with at least 200g of protein.
No Booze!
H
heatherrae
Guest
Wow, HUGE difference. Way to go!
I still lift a few times a week, but the weightloss has been my focus.
I really didn't lose much strength.
I can still pull 455lbs, bench 315lbs, and do 12 strict pull ups. Before the weightloss I was pulling 475lbs, benching 345lbs, and able to do 8 pull ups.
I'm going to Thailand this summer to train and need to be as light as I can get. I want to be 205-210lbs when I get there.
I really didn't lose much strength.
I can still pull 455lbs, bench 315lbs, and do 12 strict pull ups. Before the weightloss I was pulling 475lbs, benching 345lbs, and able to do 8 pull ups.
I'm going to Thailand this summer to train and need to be as light as I can get. I want to be 205-210lbs when I get there.
S
smbdybldr
Guest
congrats!! keep up the good work!
weightloss is your focus? when you weight lift you burn calories the whole day, because muscles tend to burn more calories
weightloss is your focus? when you weight lift you burn calories the whole day, because muscles tend to burn more calories
Been down to 215lbs for the last week. 40lbs in 15 weeks 
I've tried the diet/lifting thing to lose weight. Nothing worked as well as Diet/HIIT with a few days of basic lifts each week. I also do a few sessions of slow long duration cardio (1hr) on an elliptical. But that is mostly for recovery.
I've tried the diet/lifting thing to lose weight. Nothing worked as well as Diet/HIIT with a few days of basic lifts each week. I also do a few sessions of slow long duration cardio (1hr) on an elliptical. But that is mostly for recovery.
jaymis said:
I'm between 210lbs - 215lbs, depending on the day.
Here is what I did.
Monday:
7am - 1 scoop ON whey mixed with black coffee
9am - 1oz almonds, 4 clementines, 1 Kashi bar, flax seed oil
11am - 2 scoops ON Whey
12pm - 4 oz chicken breast or lean beef, 2oz baby spinach, flax seed oil
3pm - ON Whey MRP, 1 Grapefruit
6pm - 6 oz Chicken breast orlean beef, 10 spears of grilled asparagus, flax seed oil
8pm - 4oz cottage cheese
Tuesday
7am - 1 scoop ON whey mixed with black coffee
9am - 1oz almonds, 4 clementines, 1 Kashi bar, flax seed oil
11am - 2 scoops ON Whey
12pm - 4 oz chicken breast or lean beef, 2oz baby spinach, flax seed oil
3pm - ON Whey MRP - 1 Grapefruit
7pm - Surge Recovery or Endurox
9:30 - 2 scoops ON Whey
Wednesday
Same as Monday
Thursday
Same as Tuesday
Friday
7am - 1 scoop ON whey mixed with black coffee
9am - 1oz almonds, 4 clementines, 1 Kashi bar, flax seed oil
11am - 2 scoops ON Whey
12pm - 4 oz chicken breast or lean beef, 2oz baby spinach, flax seed oil
3pm - ON Whey MRP
6pm - Vietnamese Pho with sliced beef
Sat
Pretty much what ever I wanted
Sun
Same - what ever I wanted...
No Alcohol at all.
I was 208lbs this morning! I leave for Thailand in 2 weeks, I'll be there for 3 weeks. I should be about 200lbs when I get back.
Training Muay Thai twice a day and eating healthy meals
It's cool to be talking with my friends, and in the middle of the conversation, they stop and say "Shit man, you've lost a lot of weight".
Training Muay Thai twice a day and eating healthy meals
It's cool to be talking with my friends, and in the middle of the conversation, they stop and say "Shit man, you've lost a lot of weight".
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