pmjeff21

Start Weight:(03 Mar 14) 198.3 lb
Current Weight:(28 Jul 14) 181.6 lb
Goal Weight:180.0 lb
following: pmjeff21's own diet
performance: gaining 5.6 lb a week

43yrs. old, 5'8", and started at 198 lbs. On my way from 26% body fat to 10%. Intermittent gym attendance over the last 20 years. I'm a project manager and some months I made it to the gym and some I didn't, depending on the project and where I was in the city. At the start of the competition below I had not been to the gym in almost a year.

We started a body fat % competition at work with $500+ dollars at stake. I started on March 3, 2014 by just watching sugar. No exercise, no "diet", just using MFP to track sugar and keep it below 15g for the day. You can see my history on MFP to see the up and down effect.

Then on March 22, 2014 I switched to the Total Six Pack Abs (TSPA) program, the diet and workout routine from musclehack.com. I had done the workout from time to time, but never the diet.

I was not getting the 1.5 lbs. of fat loss per week that the program promised. I did a little research and found out how inaccurate the FitBit and other BIA scales can be. (I recently discovered the scale has a "lean" setting, which I have now switched to and the readings are only about 2% off of the calipers.)

Then I bought $15 body fat calipers from The Vitamin Shoppe. The calipers agreed with my Health-O-Meter BIA scale at the house, that I wasn't at 28-29% body fat, but at 26%. I redid the TSPA formulas with the correct body fat percentage, and lo and behold, I started dropping fat and gaining muscle.

The FitBit numbers had me eating 2,200 calories per day, which was just maintaining where I was. The corrected numbers have me eating 1,950 calories.
http://www.musclehack.com/foru...

I also switched to FatSecret.com to track my eating on April 20 because their Windows Phone 8 app works and MFP's app had to be reinstalled all the time. I like FatSecret better now anyway.

FatSecret member since: 20 Apr 14

pmjeff21's Weight History


pmjeff21's Buddies

Online now kinezz
last weighin: losing 4.7 lb a week Down
 
Online now ChrisComedy
last weighin: losing 1.1 lb a week Down
Online now chesgreen
last weighin: gaining 1.1 lb a week Up
 
bigbassbrent
last weighin: gaining 2.4 lb a week Up



pmjeff21's Latest Posts

Total Six Pack Abs Sale
All:

This is the program I am on, and it is the real deal. No fluff, just results. I've gone from 26% body fat to 16% in 10 weeks while I have gained a few pounds of muscle. It's a diet and an exercise routine. It is intense, so don't think you can buy this and still eat at the golden arches and make progress.

I make no money from this, I'm just a huge fan of stuff that works instead of all the fad junk out there:

If you need to lose fat for the summer...get this program. It is simply the best, fastest, most effective way to get ripped (while protecting your muscle gains) on the planet!
NOTE: This sale will last 48 Hours Only so act NOW if you want this program at the reduced price!
Get the details and buy ONLY through the link below...
http://www.musclehack.com/total-six-pack-abs-3-discount/
posted 04 Jun 2014, 13:54
Milk
I totally agree with go_get_it. And dietary fat is not your enemy, it is what your body was designed to burn. Just keep the intake in line with a sensible diet plan. I use musclehack.com
posted 02 Jun 2014, 06:15
Milk
Probably fat, as 1 gram of fat is 9 calories. I'll have to look at the other brands too. I've bought the HEB brand before but I think it had more carbs or more fat, I can't remember. This particular Blue Diamond flavor, however, works perfect for me on low carb days or low fat days. Cheers.
posted 01 Jun 2014, 15:57
Milk
If you haven't discovered Blue Diamond Almond Breeze Almondmilk Unsweetened Original, you need to get some. Very low fat and no net carbs, so I use it on carb up days which are low fat days, and on normal days which are low carb and high fat. This stuff is great in protein shakes and on cereal.
posted 31 May 2014, 13:49
How Often Do you weigh yourself?
Every day for fun. Once per week (Saturday morning) for adjusting the numbers on the Total Six Pack Abs program I am on. I say "for fun" because I expect to see it move up and down, it doesn't bother me. Some people can't handle the "up" days. I do it because it keeps my overall focus on the program. It's a reminder for me.
posted 28 May 2014, 18:28
view all pmjeff21's posts

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pmjeff21's journal

26 July 2014

14% body fat!!! Finally! I've learned that when you have those higher percentages, a cheat meal or day each week is no big deal. But when you get to ...
on diet pmjeff21's own diet  losing 2.4 lb a week

25 July 2014

Good chest day, but abs were a little weird. I hit more reps and/or more weight on all exercises except for kneeling cable crunches. I don't know what ...
on diet pmjeff21's own diet  

pmjeff21's Recent Food & Exercise

pmjeff21's Recent Activity

pmjeff21's Own Activity

pmjeff21 recorded a Weigh In at 181.6 lb.
pmjeff21 recorded a Journal Entry and a Weigh In at 180.0 lb.
pmjeff21 commented on Ade1973's Journal Entry.
pmjeff21 supported Ade1973's Journal Entry.

pmjeff21's Buddies

ChrisComedy supported Vickie 5966's Journal Entry.
chesgreen commented on their Journal Entry.
bigbassbrent recorded a Journal Entry.
SELouisiana and MontanasMom are now buddies.

Other Member Diet Recent Activity

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hmosby recorded a Weigh In at 180.0 lb.
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