[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][image_with_animation image_url=”777″ alignment=”” animation=”Fade In” img_link_large=”yes” box_shadow=”none” max_width=”100%”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”3/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Program:
Here is what happened during the 90 days during my weight loss program for muscle definition. I started my program with my bodyweight at 208 pounds and 15% body fat. In this article, I’ll share with you what I did to reach my best definition at this point in my life.
I tried in the past to get lean and muscular at the same time, but I usually ended up flat and small. I intend to explain to you where I was wrong and right because there are numerous ways to ways to achieve these goals. What I found is that it doesn’t matter what program you follow as long as you reduce your heart rate for the small adjustments at the end. Anyone that follows my experience contained in this article, will get where they want to be with their physical presence. Losing weight or gaining muscles happens because someone makes the decision to start and finish something, no matter what it takes.
I started this journey with a plan to spend 12 weeks to reach my lowest possible body fat percentage because my previous experience started very slowly. The first analysis I did was to determine where I am with my caloric intake and here is what I found.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][image_with_animation image_url=”763″ alignment=”” animation=”Fade In” img_link_large=”yes” box_shadow=”none” max_width=”100%”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”3/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Results:
Week 1/Day 1
My muscularity was evident but so was my belly. I was a bit rounded and need to state that I have never stopped training for the past 19 years. This is why I questioned myself whether this is how I really want to look. The answer was “No’’. I’m going for better muscle definition![/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Analysis:
First, I calculated my nutritional macros:
Date: 9/30/14
Total calories: 223
Protein: 129 gr (4.6 oz)
Carbs: 322 gr (11.4 oz)
Fats: 52 g (1.8 oz)
At this point, I was eating like a natural bodybuilder except with a lot of additions to my meals like honey for my oats, Bulgarian cheese for my eggs, some dressings for my veggies and a lot of fruits before bed. Nothing wrong with this nutrition but the result was visible and I wanted to change it, so this became the starting point for my journey. The formula for my starting point was: weight 208 which I multiplied by 12 so the number was 2,496 calories. Then I adjusted my macros to 50/30/20% for protein, carbs, and fats.
My starting point macros:
- Protein: 180 gr (6.4 oz)
- Carbs: 300 gr (10.6 oz)
Fats: 53.3 gr (1.9 oz) – keeping less than 10% of this amount from saturated fats
I realize now that this was a mistake because if I start so low on calories, I’ll have no space to cut calories from. I have written in previous articles about my training routine and diets which are why I do not repeat them here.
What next? Well, I decided to cut my calories every two weeks and see what happens. For the first month, I still have my “cheat” meals every 6 days but I try to eat them in the early hours of the day. Yeah, that did not happen every time. I remember one night we were at a pool party with friends and I decided to order pizza. Yup, I ate 4-5 pieces of cheese pizza and all this just before bed. I’m not advising that anyone else do this, but if this does happen, get back to the plan.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][image_with_animation image_url=”766″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”3/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Progress for:
Weeks 1-2:
This photo is after my first two weeks of my muscle definition weight loss program:
Using Macros:
- Carbs: gr 250 (8.8oz)
- Protein: gr 92.5 (3.3 oz)
- Fats: 53.3 (1.9 oz) – keeping less than 10% of this amount from saturated fats
Cardio 3 times/week for 20 minutes
As you can see, I’m not in my best mood because this was taken early in the morning on Monday.
Other than that, the step buys step results become visible as every new stress result on the body gradually appears. Even during the early stages, I manage to stay tighter just because of the small caloric reduction and the mind over body command to lose fat. I believe the real start for every diet is when your mind gives commands to your body. A mind is a powerful tool and too often underutilized as a key component in the equation. We will explore this further, later.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][image_with_animation image_url=”765″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”3/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Progress for:
Weeks 3-4
Macros:
- Carbs: 200 gr (7.1 oz)
- Protein: 204.7 gr (7.3 oz)
- Fats: 53.3 (1.9 oz) – keeping less than 10% of this amount from saturated fats
Cardio 4 times/week for 25 minutes
There is not a lot of dramatic change at this point so we move forward two more weeks in, which is a month now and I was looking like this:
The result is not as fast yet, as you can see, because of the slower tempo on lowering the carbs, but I was actually losing between 0.5 – 1 pound a week. Now I increase my cardio to 4 times per week for not more than 25 minutes per session. Everything should happen slowly, otherwise, you’ll lose a lot of muscle and end up very small and flat. What cardio did for me at this point was provide better recovery time and better overall wellbeing, but still no dramatic fat loss.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][image_with_animation image_url=”769″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”3/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Progress for:
Weeks 5-6
Macros:
- Carbs: 150 gr (5.3 oz)
- Protein: 217 gr (7.7 oz)
- Fats: 53.3 gr (1.9 oz)
Cardio: 5 times per week for 30 minutes
The additional cardio finally produces some tangible results that are still normal enough for me to function properly. My memory and creativity were still present. It is important for me to mention now, that all my cardio was done after strength training. This is not the normal option but was within the realm of possibility at my personal level because I am certified by the National Academy of Science Medicine. This is not normally advised because there are theories and some documented studies that demonstrate that after strength training, the body switches to restoration mode and this condition is highly catabolic. The good aspect of this is that all glycogen reserves from the muscles are already used for fuel in the strength training and before that the body oxidated lipids (simple fats) to supply the body with energy. However, research and data for this topic are extensive and I will write another article dedicated to this subject and the metabolic processes involved later.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][image_with_animation image_url=”771″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”3/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Progress for:
Weeks 7-8
Macros:
- Carbs: 100 gr (3.53 oz)
- Protein: 229.7 gr (8.1 oz)
- Fats: 53.3 gr (1.9 oz)
Cardio: 6 times per week for 35 minutes
Now the results become more visible. The abs definition appears but nothing dramatic, so I decided to switch to morning cardio on an empty stomach and to start making 2:1 ratio for cardio sessions or 2 sessions steady state cardio for 40 minutes and 1 session high intensity for 20 minutes.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][image_with_animation image_url=”773″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”3/4″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
Muscle Definition Weight Loss Progress for:
Weeks 9-10
Macros:
- Carbs: 50 gr (1.8 oz)
- Protein: 242.2 gr (8.5 oz)
- Fats: 53.3 (1.9 oz)
Cardio: 7 days per week[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][divider line_type=”No Line” custom_height=”50″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]
MUSCLE DEFINITION WEIGHT LOSS PROGRAM FINALE
Weeks 11- 12
I am pleased with my new body tone but the hardest part of the muscle definition weight loss process is yet to come. For the next two weeks before my photo shoot, I’ll need to start watching even more carefully my body composition. With 7 days of cardio in a row, my body is trying to keep the last energy storages and as luck would have it, they are the weakest spots on all our bodies: belly, chest, back, and triceps. My abs are visible to a certain extent but they are not looking dry and tight like a muscle fitness magazine cover. Well honestly, it is not easy without using performance enhancing drugs to keep any muscle definition at all when you are dieting. However, I am living proof that it is possible like everything else, when you have the determination, get the proper professional input, and research your personal conditions to obtain the knowledge that can enable you to make it happen naturally too!
I was prepared to go all the way, so I started researching the best muscle definition by losing the water retention before my photo shoot. I found an article from Christian Thibaudeau (one of the trainers that I follow) about water manipulation. The plan is classic but can be dangerous under certain circumstances. Seek the advice of your primary care physician and consult an NASM Certified Trainer before you try this muscle definition weight loss process. After you consult your primary care physician you can contact me and I will provide you more information about the process. I can share with you that my personal experience was to drink 3 gallons (12 liters) of water per day which was the easiest process in this program. Then I did the finishing 14 hours without water, which was a nightmare and I wasn’t sure what would happen when I went to sleep, but I woke up. The plan is to feed more carbs and fat if I’m still flat which I was, so I did.
The photos below are for you from the photo shoot that I like the most. It was a gratifying experience and a great feeling of accomplishment and comradery with my collaborators. There are a lot of questions about the processes and responses as to what to do better next time. A lesson for sure is to increase carbs before the morning of the shoot or any event, because the body needs two or three days to restore all the body’s glycogen levels, not only in the muscles but also in the liver.
Another of my lessons from this journey would be to allow a minimum of 25 minutes to pump up before starting the photo shoot, otherwise you are still not in the zone and if you do not pump up after 20 minutes at all, it is a direct result of the lack of carb loading so you will most likely not achieve the optimal results of the muscle definition weight loss program for this final day, but never give up the pursuit of your goal.
Here are some photos from the shoot:[/vc_column_text][vc_row_inner text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″][image_with_animation image_url=”774″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″][image_with_animation image_url=”901″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″][image_with_animation image_url=”904″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″][image_with_animation image_url=”905″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default”][vc_column_text]Yours,
Stan
P.S. Special thanks to my Editor, Daniel Pia[/vc_column_text][/vc_column][/vc_row]