260 to 230

[Sarumyan]

Day 208: 258.9 lbs. So very tired.

Diet: Bad diet today, around 4000 calories as well.
Training: Walking 1.5 hour, MMA 3 hours.

Note: Just been shitty 2 days for me. I won't gain much, but they put a dent into my silver streak of good diet days.

I am not satisfied with the rate of my fat-loss to be honest. Never been into slow'n'steady approach.

That is why I announce a Death Week Starting from tomorrow. 7 days of very hard training and very strict dieting to jump into low 250s.

 

[ironwolf]

Day 208: 258.9 lbs. So very tired.

Diet: Bad diet today, around 4000 calories as well.
Training: Walking 1.5 hour, MMA 3 hours.

Note: Just been shitty 2 days for me. I won't gain much, but they put a dent into my silver streak of good diet days.

I am not satisfied with the rate of my fat-loss to be honest. Never been into slow'n'steady approach.

That is why I announce a Death Week Starting from tomorrow. 7 days of very hard training and very strict dieting to jump into low 250s.

Sounds like a great plan thats going to eork for you in the long run and build the habbits you need to stay leaner and lighter.......

 

[Sarumyan]

Sounds like a great plan thats going to eork for you in the long run and build the habbits you need to stay leaner and lighter.......

It will "eork", don't worry.

Calbet, JA et. al. A time-efficient reduction of fat mass in 4 days with exercise and caloric restriction. Scand J Med Sci Sports. 2014 Mar 6. doi: 10.1111/sms.12194. [Epub ahead of print]

To determine whether a fast reduction in fat mass can be achieved in 4 days by combining caloric restriction (CR: 3.2&#8201;kcal/kg body weight per day) with exercise (8-h walking&#8201;+&#8201;45-min arm cranking per day) to induce an energy deficit of &#8764;5000&#8201;kcal/day, 15 overweight men underwent five experimental phases: pretest, exercise&#8201;+&#8201;CR for 4 days (WCR), control diet&#8201;+&#8201;reduced exercise for 3 days (DIET), and follow-up 4 weeks (POST1) and 1 year later (POST2). During WCR, the diet consisted solely of whey protein (n&#8201;=&#8201;8) or sucrose (n&#8201;=&#8201;7) (0.8&#8201;g/kg body weight per day). After WCR, DIET, POST1, and POST2, fat mass was reduced by a mean of 2.1, 2.8, 3.8, and 1.9&#8201;kg (P&#8201;<&#8201;0.05), with two thirds of this loss from the trunk; and lean mass by 2.8, 1.0, 0.5, and 0.4&#8201;kg, respectively. After WCR, serum glucose, insulin, homeostatic model assessment, total and low-density lipoprotein cholesterol and triglycerides were reduced, and free fatty acid and cortisol increased. Serum leptin was reduced by 64%, 50%, and 33% following WCR, DIET, and POST1, respectively (P&#8201;<&#8201;0.05). The effects were similar in both groups. In conclusion, a clinically relevant reduction in fat mass can be achieved in overweight men in just 4 days by combining prolonged exercise with CR.

 

[Sarumyan]

Mathwork and goals:

My Base TDEE is 2722 calories per day. Since I won't be eating much for the next 7 days, metabolism going to slow down. Digestion accounts for nearly 30% of daily caloric needs, plus my body will reduce the heat exp.

It would be beyond my knowledge to calculate my exact TDEE without normal meals, so I will reduce it by average 25% just to account for some metabolic slowdown.

New base TDEE (sedentary) : 2080 calories per day.

To lose 7 pounds I need to achieve caloric deficit of 24500 calories.

I will only count calories, and not take scale measurement (waterweight, carb depletion, messed up scale and so on ).

Starting pics: Approximately ~260 pounds. Relaxed.

Lets get to it!

 

[Sarumyan]

Death Week Day 1 (Day:209)

Diet: On point.

Training: Treadmill work - 5.1 miles running, 0.9 miles walking in 57 minutes. ~1000 calories.

Walking: 1.5 hour, fast, carrying a bag. ~400 calories.

MMA: shadow boxing 45 minutes, Ground striking bagwork- 15 minutes hard. - no idea, but compared to running, I would estimate at 450 calories.

Caloric deficit today: 3254 calories/23500 calories.

13.85%/100%.

Note: Time to Party Tonight!!!




UPODATE: Ate extra 400 calories in Frozen Fruits and 1 Banana, however, walked for an hour listening to music before bed, plus practiced shuffling for 10 minutes.
Should balance each other out.

Since it was normal eating day, I didn't apply 25% reduction in TDEE.

 

[Sarumyan]

Death Week Day 2 (210).

Diet: 1804 calories today. Mostly coming from 5 Gatorade and 4 bananas. Took x3 dose of multi today.

Exercise: What can I say... 12 a.m. till 9 a.m., got 5 hours of solid dancing. Was soaked.
Went to a Shuffler's meet, practiced for a solid hour there as well.
Weights: 40 minutes, upper body.

Deficit Today: Hard to say, I plugged numbers into MFP, the deficit should be around 4000-4900 calories today.

7684/23500

32.7% complete.

 

[Sarumyan]

I am actually learning how to dance/shuffle very fast. It's been my dream for so long to learn how to be good at clubbing scene. Just needed the right friend circle to get me into it.

Going to upload video of my shuffling moves soon haha. I haven't seen any big guys dancing well.

 

[Sarumyan]

Death Week Day 3 (211).

Diet:

"A little bit more than I expected, but I need to recover for tonight's party... from Friday's party.

Exercise: Walking (while listening to some good music) - 2 hours ~600 calories.
Weights: 40 minutes. "Douche Brah" style - Abs, Arms, Traps ~ 150 calories.
Shuffling practice ~10 minutes.

Note: Kind of a lazy day for a death week, however, I got a date with Benny Bennassi tonight, and possibly an after party. That is why I didn't go nuts with training.

Deficit today ~2500.

Total: 10184/23500

Progress 43.34%

[YT]EHs7Av5TZhQ[/YT]

[YT]r838pJCS2o0[/YT]

UPDATE: Drank some shots, but walked more to the club..so whatever.
Changed Day 2' to Day 3"

 

[Sarumyan]

Death Week Day 4 (212)

What a fcking night. Partied from 1 a.m. till 12 p.m. Everything hurts now. But man, am I getting better at dancing and feeling comfortable in clubs. Friends and even strangers been commending my progress a lot. Unfortunately, took 1 pre-workout, however, it was a special occasion. Sweating is my biggest problem right now, but the only solution is to get in shape, get better at shuffling, and well, stop raving and start lurking for girls. (that coming soon in 6-7 weeks).

Once again, its hard to plug in numbers. But I did get a solid 6-7 hours of dancing there, with shuffling outbursts. And just being active, on the feet, talking to people, walking the rest of the time. So the energy expenditure is insane.

Diet: A little bit higher today in junk food, but I honestly have no regrets.

Calories: 2560 +- 200. UPDATE: Total: ~3200 Couldn't fall asleep, so I ate Subway sandwich, bowl of egg soup, yogurt fat free and 2 candy's. And I will still lose a pounds today so all good. Took my friend to Train station so that is 1 hour of walking extra.

Exercise: Lets just say 6 hours of "general dancing" ~ 3179 calories.
Walking, relaxed ~ 2 hours ~ 600 calories.
Train station walk ~ 1 hour = 300.

Total Caloric deficit: ~3484 today ( no 25% reduction, since diet was normal).

Total: 13696/23500

58.3% progress.

[YT]_kfoXJpmQ8k[/YT]

 

[Sarumyan]

Update to day 4: After smoking some""", ended up cleaning the fridge clean haha.
After plugging it in MFP total for yesterday is ~4920 calories. Lesson learned: don't keep fcking sweets at home. I even ate roommates box of chinese cookies, even though he repeatedly asked me to stop lollololol.

Still, no regrets, after a weekend like that, I am pretty I was depleted as hell. Woke up looking skinny................ I mean, SKINNY. Ridiculous change since just last week.

My new jeans are sagging, my butt doesn't stick out anymore, roommie noted that my cheekbones are starting to show through, same with my hip bone btw.

So yeah, I am simply amazed at how fast I am losing weight.

 

[golvmopp]

After smoking some""", ended up cleaning the.... roommates box of chinese cookies, even though he repeatedly asked me to stop lollololol.

Trees and cutting dont mix

..

..

..


..





...

Dude that pun is epic on so many levels

 

[Sarumyan]

Lol. It's a tree now?

Death Week Day 5 (213)

What a beautiful day in a middle of October, 20 C+, and humid. I walked in a shirt all day. Oh, Toronto, you and your fucked up weather...

Diet: Calories ~1400.

Exercise:

WALKING for 5 hours 30 minutes on the street listening to music. I am seriously developing an addiction to walking. Love it and just can't force myself to go home. I went to buy water from downstairs, ended up walking for one hour. Some light weights and light shuffling today as well, but I won't count it.

2155 calories spent.

Caloric balance: today 3487.

Total: (Adjusted for yesterday) 15863/23500

Progress: 66.74%
[YT]owUavO_aovM[/YT]

 

[Sarumyan]

Death Week Day 6 (214)

What a horrible day. I got poisoned by Shirataki Noodles I bought yesterday, and I couldn't even throw up. Didn't sleep at all. Felt like shit whole day. Did absolutely nothing, just resting today and eating at maintenance.


Diet: A break from Dieting. Calories ~around 3500.

Exercise: Light weights ~30minutes (150 calories), Walking 1.5 hour ~500.

Surplus of +200-400 calories today.

 

[Sarumyan]

Death Week Day 7 (215).

Diet:

Exercise:

Note: Fatigue finally creeped in on me. Haven't slept today well either. Tired, hungry.

I will think about ending death week tomorrow, although I am still not at my goal of losing 23500 calories, but I lost a lot this week already.

Deficit today: 3223 calories.
Total deficit: 18563 calories in 7 days.

 

[Sarumyan]

Death Week Results: 255.3 ( Still constipated a bit ).

 

[Sarumyan]

Day 216: 255.6 lbs.

Diet:

Exercise: Jogging - 3.5 miles, Walking 2 miles. ~700 calories.
Shuffling/dancing practice - 1 hour ~400 calories.

Note: Going to Party sober tonight.


Mini-Review: There is a club in Toronto called Comfort Zone. If you haven't been there - you haven't been partying in Toronto.

Its kind of a place you leave in 20 minutes or in 20 years. Place is sketchy, full of people coming off drugs. Its very warm and they always play the same music every time...

And it is freaking addictive to go there. Everybody is so nice, you meet people every time you go out to an outside patio.

3/10 or 10/10 depending on how you first time there goes, but it is a must to visit.

 

[Sarumyan]

Going Sober review:

Well, I went to Comfort Zone last night completely 100% sober. I walked there (40 minutes x2). Danced for about 2 hours. But didn't even sweat. It's tough hah, definitely didn't enjoy it much and didn't get a good workout that I am used to.

However, I spent about 2.5 hours in the outside patio just talking to people and listening to their drug-induced conversations. That was fun lol. So much weird shit that doesn't make sense.

So ... no workout, but kind of enjoyed it.

Still, I am not going sober clubbing again, until I am skinny. For now, I need my crazy workout.

 

[Sarumyan]

day 217: 255.8 lbs.

Calories: 3106

Exercise: Clubbing, Light weights, and walking ~ 1628.

Total deficit ~1500.

Note: Might go clubbing again... not sober for sure. Still thinking about it.

Note: People are telling me how much skinnier I got a LOT now. Even those who saw me 2 weeks ago. I think I am close to jumping into 240s.

 

[Sarumyan]

Day 218: 253.6 lbs

Diet: bananas, cheeseburger, massive Chinese noodle dish.
~2885 calories.

Exercise: What can I say....SOLID 6 hours of frantic dancing, 2 hours of walking, 2 hours of mingling. "Fueled by 2 "magic" capsules".

Caloric deficit: ~3600.

Note: Today was a major breakthrough in my clubbing life on so many levels. Just the way I felt, the way I talked to people. I am getting a lot more confident.
My shuffling just fcking jumped to something else. I really sped it up, and "let it flow" now. People were coming to me saying "Dude, you an amazing shuffler/dancer" People were pointing on my feet, and even experienced ravers said I have sick "footwork".

And I moved faaaast. Just flying there. People thought I am on cocaine lol.

So yeah... things are changing for me, and my transformation is going according to plan. Outside of clubs I am changing as well, getting much more social, and ...getting cocky again hah.

 

[Sarumyan]

As usual constipation and bloating settled in again. Woke up at 258.5 (!!), damn you noodles!. Knowing about Calories in/out, is what keeps me in a good mood. On the plus side my hip bones are starting to show through. That feels good.

Will try to eat clean today.