Team Beachbody ¡preestreno!Español Guest

My main concern was to keep as much muscle on my body as possible while trying to lose fat. Muscle is a key component to any weight loss (fat loss) program. It keeps the metabolism active so that your body is burning more calories even while you are sleeping. In order to do this I cut back on my total daily caloric intake Mon-Fri and allow myself to splurge a little on weekends. I realise that as long as my weekly caloric intake is LESS THAN my body is burning for fuel then I will attain my goal.

Also,I am using P90 and P90X to increase my activity levels and throw in 1 full body intense weight training session per week which basically takes about 30 min. or less to complete.

Note: If I am doing P90X exclusively then the weight training session is not necessary to lose more weight(fat). P90X is intense enough. Also - for those with any pre-existing injuries, I want to reiterate that if there is something within the program(s) you are doing that are to difficult due to your injuries , then just modify accordingly. The main thing is to keep the body working and moving as best as you can (without over doing it).

I have lost about 15+lbs. Most of which is actual fat.(about 7-8%+ bodyfat from my before picture.) I DO NOT want to lose weight that is not fat just for the sake of the scale number going down. If I lose too much muscle then my metabolism will slow down and this will just stifle my progress.


I still have more fat to chip away at. Patience and diligence w/ my total calorie intake and workouts is very important.

I am not looking for the old silver bullet or magic pill to weight loss - AND NEITHER SHOULD YOU. Instead I am using proven, tried and true diet and exercise techniques THAT WORK.

If you are interested in how to accomplish this for yourself then I can help you do the same - Just email me and let me know your goals.

As a wise little green guy once said.

"There is no try; There is only Do or Do not Do." - Yoda

Which one will it be?
How about - YOU CAN DO IT!

(SORRY I HAD TO ADD THIS IN HERE - MY YOUNGEST REALLY LIKES STAR WARS)

Troy

Troysfitness.com
troysfitness@gmail.com

By the way. Some people are interested in my diet and what I do. For those men -or- women I will include this brief example.

Note: This example is what I do when I am trying to cut the fat by creating a calorie deficit. (ie. consuming less calories than my body burns as fuel per day.) When I am not trying to cut the fat my calories can easily exceed 3000 per day. Just keep this in mind. It all depends on your individual goals.

Total daily caloric intake MON-FRI is about 1800-2200 calories.
All calories noted below are approximate.
They do not include any supplements that I may be taking at the time such as Shakeology, whey protien, etc.

3:30 AM 1 CUP COFFEE (100 CALS)

6:00 AM 1 APPLE (100 CALS)
1 SLICE EZEKIAL RAISIN TOAST (80 CALS)
9:00 AM 1 CAN ORGANIC LENTIL VEGIE SOUP (320 CALS)
11:00 AM 1 CUP COFFEE (100 CALS.)
12:00 PM 2 slice EZEKIAL RAISN BRD. (160 CALS)
TURKEY+CHEESE (225 CALS)
11 ALMONDS 85

4:OO PM SNACK OF SOMESORT (150 CALS)

6:00-7:00 PM WHATEVER MY WIFE FEEDS ME - COULD BE CHICKEN, OR SPAGHETTI OR WHATEVER. THE PORTION IS WITHIN REASON. (400 - 800 CALS)

TOTAL = ABOUT 1800-2200 CALS PER DAY MON-FRI.

WEEKENDS I EAT ABOUT ANYTHING I WANT. I TRY TO KEEP IT WITHIN REASON THOUGH.

This is just an example of a typical day. It varies as far as the types of food are concerned. I try to eat pretty much the same foods MON-FRI (except for dinner). This makes it much easier to keep my calories in check. If a person likes more variety then that is fine. My suggestion would be to actually write out a menu and have the calorie breakdowns per meal. If you do this then there will never be a problem with overeating at a meal. One key element is to really try and cut back or get rid of "manufactured and processed carbs" from your menu. This is a BIG step in the right direction.

NOTE: I am now used to this way of eating. As mentioned above in my story. I used to be a VERY,VERY big eater. For those who are in the same boat. You can and will get used to eating less BUT it may take a little time. Be patient and consitent with your efforts. YOU MUST get your diet in control if you want to achieve proper results. This is a major part of the whole life transformation. IF YOU DO NOT LEARN HOW TO DO THIS - Then after you have been diligent and transform yourself. You will be destined to put the weight back on. This will be very discouraging so get it under control or YOU WILL pay the consequences with future fat deposits! Try and eat higher fiber foods that satisfy your hunger control for longer periods and preferably whole foods as close to their natural state as possible.

One more thing. Once you have reached your goal then give yourself a weight and bodyfat percentage RANGE to stay in. as an example - I allow my bodyweight to fluctuate about 3-8 lbs. If it starts to creep up passed the top number then I NIP IT IN THE BUTT RIGHT AWAY. This keeps me in a very manageable range even during the holidays where I can really splurge and get out of hand.

Hope this helps. Keep it up and NEVER,NEVER,NEVER QUIT. There may be difficult times like a loss of a job, getting injured or sick, or even a death in the family. Try your best and do what you can your QUALITY of life depends on it.

God Bless.