Cosgrove's Warp Speed Fat Loss - Page 14 - JP Fitness Forums

msmogreen · 06-09-2008, 05:23 PM

Quote:

Originally Posted by Lost Dog

That's very compliant. Subs are okay. Changing workout days is okay.

As to weight and measurements, I'd see where you end up after your TOM has passed and things are back to normal.

Since you were doing PN, you probably will not have seen the initial water losses that many have seen. I didn't, the last time I went from my regular (moderate carb) eating to a low cal, low carb plan. So, things can be slower, but steadier, from the get go.

Welcome aboard!

Yeah, I think I'll wait another week...then if things aren't looking up, I'll cry. I may also try going with 130 lb. diet to help offset possible inaccuracies in calorie burn/count.

Thank you for you input...and the welcome!

foodfromafar · 06-09-2008, 05:48 PM

Maxx, there is a huge difference in just one month! Just goes to show you that you can trust the scale as your only gauge of success. Although a 7 lb loss in 4 weeks is still nothing to sneeze at. But you can sure tell you've gained muscle! I'd rather have muscle than fat any day!! Keep up the good work.

kfisherx · 06-09-2008, 06:02 PM

Yeah thanks for the answers. It seems like from the bodybugg (not Pod) numbers that your metabolism is cooking away okay. While reading your post the thing that jumps out to me is that you are eating more than you think. At the end of the day if you are eating more than 600 cals under you ought to be losing.

msmogreen · 06-09-2008, 06:30 PM

Quote:

Originally Posted by kfisherx

Yeah thanks for the answers. It seems like from the bodybugg (not Pod) numbers that your metabolism is cooking away okay. While reading your post the thing that jumps out to me is that you are eating more than you think. At the end of the day if you are eating more than 600 cals under you ought to be losing.

Yeah...it would seem that way. But I do measure and I use a digital postal scale when I weigh. It's baffling. I have read that nutrition labels can be off, but how much? Maybe I should go a little bit under on everything to offset any differences...or go with the 130 lb. diet plan. Even before WSFL, I was showing a 300-500 daily deficit with BB program and not losing. I was hoping the low carb thing would trigger some action.

LaraT · 06-09-2008, 06:43 PM

Quote:

Originally Posted by msmogreen

Yeah...it would seem that way. But I do measure and I use a digital postal scale when I weigh. It's baffling. I have read that nutrition labels can be off, but how much? Maybe I should go a little bit under on everything to offset any differences...or go with the 130 lb. diet plan. Even before WSFL, I was showing a 300-500 daily deficit with BB program and not losing. I was hoping the low carb thing would trigger some action.

Is this your first time doing a low carb plan? WSFL is super low and low carb is not for everyone. I do not lose well on low carb. Just something to consider.

kfisherx · 06-09-2008, 07:20 PM

Yeah things really are not adding up are they? You need to do some serious sluething now to figure out what is going on.

1. Are you getting 8 or so hours a night sleep?
2. Do you have a lot of stress going on in your life?
3. Can you get tighter on the measurements for awhile (make sure that you are weighing instead of measuring.) If you use a Tablespoon to measure Peanut Butter instead of a scale you can really rack up the calories.

Leigh P. · 06-09-2008, 10:17 PM

I don't think anything is off.

Bugg has you at 2100 on average.
Account for a 100 over estimation to some degree.

Intake is planned roughly at a 500 calorie deficit.
Account for underestimation, subtition, etc. of being off by a 100 calories.

Likely scenario daily intake of 400 calorie deficit.

400x7=2800, not even a pound of fat lost in a week.
Throw in even the slightest of water/period fluc and no scale change.

Try the 130 plan and watch this video.

YouTube - Shocking Fat Loss Tip!

msmogreen · 06-11-2008, 11:31 PM

Thank you for your responses. Leigh, I watched the video and I know that I have overmeasured when doing my own thing but honestly I've been very strict with this diet. However, over the past two days I have been deliberately under measuring. I will try the 130 lb. diet.

What is really bothering me is that I maintained 134 lbs. for most of last year at approx. 1700 calories, 3 resistance training workouts (NROL), and a minimal of cardio (very minimal). I was actually trying to put on some muscle and wasn't able to do so until the holidays when I ate too much of what I shouldn't have. In fact, it looked like I'd made it through the holidays relatively unscathed, until February when 8 lbs. seemed to jump on all at once. Some of that WAS muscle, but obviously not all. I went from 22% to 25% bf, so 5.5 lbs of fat and a tiny bit of muscle. I just thought extra workouts and lower calories would help me deal with those extra pounds that I put on recently.

My bf is yelling at me tonight telling me that I screwed up my body by trying to put on muscle. So, right now I'm pissed in general.

Lara--

I went back to my food log from when I was doing the PN Challenge and my macros were pretty close to what they are now, but I wasn't necessarily trying to lose at the time. I was hoping to prepare for a figure comp. Before that my macros were close to the Zone. I have never lost weight easily, so hard to say what the best combo is for me.

Honestly, I posted here primarily to share my experiences with WSFL. Didn't mean to come off as a whiner crying for help. But I absolutely appreciate everyone's input. I was skeptical about the 140 lb. plan for me thinking how could it possibly work as well for a woman as a man. Isn't the BMR for a 140 lb. man automatically going to be higher than that of a 140 lb. woman?

Anyway, thanks. I'd love to hear the experiences of others doing this program, if there is anyone left.

Kathy

Tree · 06-12-2008, 11:56 AM

My weekly update. I'm nearing the end of week 4. Down 9.5 lbs so far, from 200 to 190.5. Feeling good again. Week 3 was a struggle. Missed a couple of the cardio days (day 6). 90-95% compliant on the diet, although I'm not weighing the food every time. Sometimes I intentionally reduce the portion size a little to try and achieve an overall balance, because I'm sure there are a few times I exceeded the recommendations a little.

The weight seems to be coming off faster here at the end. Essentially dropped a pound each of the last two days.

For those on the program I learned a few things from the fat loss mastermind audio that was one of the early bird bonuses.

1- Bonus ABS workout was recommended to be done on cardio days at the end of the workout.
2- Don't try to get 10 sets in the timed portions. Its ok to rest some in between, due to using a higher load. I had adjusted the load to try to accommodate minimal rest. I probably could have increased it a bit. I believe the advice was to pick a load that allows 1 more than the desired number of reps and stick with that.

I've been incorporating those things this week, they seem to make a difference.

msmogreen · 06-12-2008, 01:01 PM

Wow...looks like it's really working for you. Nice progress.

I haven't even thought of attempting the extra abs, but yeah, I could not imagine doing them on top of the regular resistance day. I don't think I have to worry about showing any serious abs just yet :-).

10 sets in the timed portions? Is that what you did initially? OMG, I think I'm lucky to get five of each, and that is not with more than 15 s. rest between. I'd think you'd really have to be going for speed to get 10 in. Yikes. I'm trying to remind myself to get in six good, heavy reps, as in any other RT workout but yeah, I do have to go a little lighter due to the basically no rest. I'm also probably a lot slower on the pushups.

It's great to have a chance to see how this is working for others. Plus it feels like I'm not going through it alone. I'm pretty sure there is nobody at my gym doing this program. I know as I was going through NROL workouts, it was much more motivating to get to see what others were doing.

Tree · 06-12-2008, 01:16 PM

My goal was to maximize number of sets. So I was consciously starting at lower weight so that by the end of the 10 minutes I was still able to get all the reps. The way it was described in the interview was to pick a weight that would allow one more rep than the desired number and stick with that. It was also mentioned that the first rep should look just like the last rep. Depending on the day I was probably getting between 7-8 rounds of each exercises. Resting less than 10 seconds at the start and increasing as it went.

Keep up the good work. I'm entirely satisfied with the program.

Mark

kfisherx · 06-12-2008, 05:18 PM

Msmogreen.... Leigh put more abruptly what I was trying to hint at in my post. The MATH isn't adding. What you are saying and what your results are two different things. Since the body bugg is showing your metablism to be a specific healthy number then the Math is wrong on the calories that you are consuming. Somehow they are wrong about how much you are consuming. You can either slueth that or just shoot lower to get the results that you desire to get.

msmogreen · 06-12-2008, 05:46 PM

Quote:

Originally Posted by kfisherx

Msmogreen.... Leigh put more abruptly what I was trying to hint at in my post. The MATH isn't adding. What you are saying and what your results are two different things. Since the body bugg is showing your metablism to be a specific healthy number then the Math is wrong on the calories that you are consuming. Somehow they are wrong about how much you are consuming. You can either slueth that or just shoot lower to get the results that you desire to get.

I actually put all my BB data into a spreadsheet and made 100 calorie + adjustments to the food intake, and 100 calorie - to the calorie burn and I still come up with a 1.3 lb. fat loss after 9 days. I showed a .5 lb loss on the scale this morning, but I don't trust that since my weight fluctuates so much. I started the 130 lb. diet plan last night. Right now I am sitting at work famished after eating 1/2 nectarine, 12 almonds and a scoop of protein powder. I go to my second job after this--the gym where I work as a personal trainer--and all I have left is my workout shake before I get home for my next real meal at 10:30. I'm not used to feeling this deprived. Not sure it is worth it. This reminds me of my teen years when dieting was all about starving. My endocrinologist referred me to his dietician when I was 19, and she put me on strict diet, had me testing my urine for ketosis, and when I added the calories I was at 500-600! I started the diet at 128 lbs. and got down to 123 lbs. but you can bet I didn't last on that one.

Thank you so much for your input.

kfisherx · 06-12-2008, 06:26 PM

Not saying at all for you to dip down to the point of starvation levels. Just that you are off by what you think you are doing by a few hundred cals (200 I think) given everything that you told us. One possibility is that you are not weighing food (measuring instead) or that you are mistaken about what something actually is worth in cals.

Daily weighing is not a good way to measure results btw. Weekly or even better monthly is what works. I am on a 1lb a week loss right now and day to day I am up a 1lb or down a lb but over the month you can see the loss.

BTW: Great reading on this in the "Fat Loss Troubleshoot" thread just under this one.

msmogreen · 06-12-2008, 06:54 PM

Quote:

Originally Posted by kfisherx

Not saying at all for you to dip down to the point of starvation levels. Just that you are off by what you think you are doing by a few hundred cals (200 I think) given everything that you told us. One possibility is that you are not weighing food (measuring instead) or that you are mistaken about what something actually is worth in cals.

Daily weighing is not a good way to measure results btw. Weekly or even better monthly is what works. I am on a 1lb a week loss right now and day to day I am up a 1lb or down a lb but over the month you can see the loss.

BTW: Great reading on this in the "Fat Loss Troubleshoot" thread just under this one.

Dropping my calories was Leigh's suggestion and since everyone seems to take her pretty seriously, I thought I would take her advice. I have also been following the Fat Loss Troubleshoot thread as well as following links to her blog.

As for weighing my food, I have a digital scale that weighs ounces to 1/10th. I used to have a gram scale, but it died on me...and it was much more expensive than the postal scale. Plus it was pocket sized for weighing chemicals, not food, and I think it went up to 100g. (I used it for weighing preservatives for handmade lotions). Do you actually own a gram scale for this purpose? I do understand the difference in weighing vs. measuring, but if I am following a diet that specifically lists a 1/2 c. measurement...I would have no idea how many grams I'm looking for. Anyway, this particular program will be over in a few weeks whether I am successful or not. If I feel like I'm going to pass out from lack of food, I obviously will add more calories back in.

LisaS · 06-12-2008, 06:58 PM

Normal digital food scales will let you switch between ounces/pounds and grams/kilograms. Mine weighs/displays either to the g or to the 1/8th ounce.

kfisherx · 06-12-2008, 07:27 PM

I own a scale that does grams because that is the way to get accurate and to hone in on the extras. I think it cost 25 bucks. It goes back and forth with a touch of a button AND I can put a plate on it and zero it so that I am weighing just the food.

It is odd that you feel so hungry on even a 600 cal deficit. I am on a 500 a day one and barely ever feel even a little hungry. I am a chronic under-eater so perhaps it is that or maybe it has to do with the types of foods you are eating. Are you eating sugar or processed food such as breads? Are you getting enough protein? I eat almost entirely whole foods and do lots of protein and find that is the way to eat at a deficit without the hunger pains.