Drop and give me 10% (in July)!

[FatLenny]

So here's the skivvy...

jmike put up a thread in the Fat Loss forum that made me realize my original goal of weighing 200 pounds is going to go by long before my original target date of September 2012. So I need something bigger at this point. I don't look and feel like I really want to even though I am very close to my goal weight.

I am sitting in a similar spot to jmike right now:

37 y/o
5'10"
209.6 lbs
20% BF (-ish)

Where I would like to be is 10% Body Fat. I would like to see that by the 2 year anniversary of my fitness crusade. That is going to be July 15th, 2012. So I've got literally 16 weeks to drop roughly 25 pounds of fat while retaining the majority of my LBM.

I'll ask anybody who would like to hit 10% BF at any point in July to join in and we can push each other and help keep each other in line.

So there it is... now...


DROP AND GIVE ME 10%!





Challengers:

FatLenny: Down to 10% by July 15th (from 20.6% & Recently 17.5%)
jmike: Down to 10% by July 19th (from 18.5% & Recently 15.5%)
jasoncurry29: Down to 10% by July1st (from 18%)
hexomega: Down to 10% in July (from 21.1%)
LarssonCrew: Down to 10% by July 31 (from 30% or so)

[jmike]

jmike

i will finish my 11 months of bulking / re-composition in mid-April

33 y/o
5'11"
220 lbs
18-20% BF (-ish)


my goal is also to hit 10% BF by July 19th (end of my contract in Afghanistan) and i do not want to lose all the muscle i have EARNED in the past 11 months.

I will start adjusting calories now and learning about macros.

[jmike]

1rst BF measurement 18.5%

using body fat calipers - measuring 3 places

weight was 219 -- had to go check my workout logs to get it


fat 40.515
LBM 178.485


food log:
http://forums.johnstonefitness.com/s...452#post878452

[jasoncurry29]

Just started yesterday with an attempt to get to 10 %. I use a scale to measure for the last 5 years and it consistently has me at about 18 percent. I weigh 189 so 10 percent would be about 169. So thats my goal. I am terrible about sticking with plan I always change within a few days maybe it will be different this time.

[jasoncurry29]

Ok so I'll spell out my diet:

1700 calories per day
4 meals
My food choices will be good of course Meat, veggies, fruit and whole grains like oatmeal and a quality bread.

My current workout is 3 days of body weight strength training and 3 days of HIT (15 minutes)

I know that my diet is the key and I must limit the days that I go over 1700 calories if I'm going to succeed (I will try to not go over 1700 more then twice in April). I also know that I maintain on about 2200 calories so 1700 sounds perfect to me. I will of course go down further if need be but I hope not to have to go below 1500. So we will see what happens. I would like to get to 169 by July 1rst.

[jmike]

this seems to be shaping up to an awesome challenge

i still have 3 weeks of learning before i start cutting -- i hope to learn a lot watching you 2 guys so i can apply it to myself

[FatLenny]

First Official Challenge Stats:

BW: 210.8 lbs
BF: 20.6%
LBM: 167.4
FAT: 43.4

BAM!

Let's go!

[hexomega]

I'm in, I'll post stats soon. I most likely will not be able to hit 10% by July, but it'll be good motivation to continue.

[jasoncurry29]

great, will report back this weekend with an update.

[FatLenny]

Originally Posted by hexomega

I'm in, I'll post stats soon. I most likely will not be able to hit 10% by July, but it'll be good motivation to continue.

Remember... this is in July, not by July. My target is July 15th. If you'd rather shoot for July 30th, go for it. Pick a day in July...

Don't forget to hit up the challenge food log and share what you are doing once in a while, too...



Oh yeah... weigh in today was 209.4 lbs. I'm aiming to come in around 185 lbs at the summation of this 10% challenge...

[FatLenny]

Oh yeah... Jason and Hexo...

Welcome to the challenge!

Let's tear this thing to shreds!!




Edit: Added challengers to OP.

[jmike]

aww crap .. now i got to nut up

[FatLenny]

Originally Posted by jmike

aww crap .. now i got to nut up

You're welcome.

[LarssonCrew]

I must be at least30% bodyfat.

Can I join in on this and see if somehow i can get to < 10% my the last day of July?

I don't see why I shouldn't push, but I'd need to drop at least 20% I reckon, maybe nearer 25%!

[jmike]

Originally Posted by LarssonCrew

I must be at least30% bodyfat.

Can I join in on this and see if somehow i can get to < 10% my the last day of July?

I don't see why I shouldn't push, but I'd need to drop at least 20% I reckon, maybe nearer 25%!

absolutely challenges are meant to be challenging

i can use the company

[jasoncurry29]

OK, this morning I'm 187.4. So about 1.5 lbs this week. I'm pretty happy with that considering I exceeded my calories a few days this week but it's inspiring to see the scale move. This week I'm going to cycle my calories a bit as follows :

1600 on rest days, 2100 on workout days. This will help me keep a deficit while giving me some days of higher calories.

[FatLenny]

I may do this weekly. We'll see.

Stats update:

BW: 207.0 lbs
BF: 19.9%
LBM: 165.8
FAT: 41.2


If you know me, I usually have a theory on my stat fluctuations every time. This time I've not got a clue. It seems like a huge anomaly to see that much change in 5 days, so there has to be something...

I could guess and say water weight could account for the drop in LBM, but there is no way I dropped over two pounds of fat that quickly. This is a big reason why I am not liking the IF concept. It is essentially the Eat Stop Eat concept that I am roughly following right now, but I can't wait for Easter so I can get back to eating the way I like to... in a consistent, predictable manner. It makes tracking progress so much more straightforward.

[FatLenny]

New Stats:

BW: 204.6 lbs. (-2.4lbs)
BF: 19.6%
LBM: 164.5 lbs. (-1.3 lbs)
FAT: 40.1 lbs (-1.1 lbs)



Weight loss was too fast. I'm trying to stay around 1.5 pounds per week of raw weight loss. I think that is the sweet spot to maintain as much LBM as possible. I was around 2800 kcal/day, but protein was way low and the whole IF thing is too complex for me to sort out how it affected results.

I am going to punch up the calorie intake to 3000 kcal/day and should be able to average at least 1g per pound of BW going forward. I'll hit that level for two weeks and revisit my progress then. Tomorrow is Feaster, so I'll be on a rampage tomorrow. Hopefully it will refuel my workouts...

[jmike]

weight: 217

BF% 18

fat 39.06

LBM 177.94




10 more days until it is time to cut

[hexomega]

Hey,

Thanks for the welcome Lenny.

I don't have calipers right now, so I'm averaging the US Navy Fat measuring method and Leftyx's spreadsheet.

Starting stats (April 16):

Weight: 204.6 lb
BF%: 21.1%
Fat: 43.2lb
LBM: 161.4 lb