Hey all. Just wanted to post and get some support. I'm 31/m 5'8" and I'm weighing in at about 283 pounds. Used to lift and was strong but I let myself go for about 5 years. Gained 80lbs and not feeling or looking good.
I'm finally ready to give this a try and I think I have my plan figured out.
I was thinking of starting with a full month of rolling 168s. Sunday to sunday.
Then hitting 72s and 96s until I reach about 15% body fat again. Then I'd focus on 48s and 24s until I get to 12% which is the goal.
My exercise routine would be walking up a hill behind my house for an hour. 30min up, 30 min down.
I would also apply coles one set per day full-body workout. One warm-up and one working set. I only plan on doing calisthenics for now though.
My refeeds would all be keto ranging between 500-1800 calories.
Goal weight is 175lbs at 12% bf and some decent muscle on me. I've read the success stories on here and I'm feeling pumped. If I can reach my goal in 5 months I'd be set. Got some weddings and gatherings planned out and it's a major motivator outside of general health.
Looking forward to the support and advice. Won't be a fatty for much longer.
Answer
Dude. I started 235 and did rolling 4-5 day fasts with 2 full body dumbbell/calisthenics workouts a week and got to 185. YOU CAN DO IT! I began in Dec and did it until Feb-March of this year and have maintained. Im starting up again to get from 185 to 145 (my dream goal). Make sure to keep hydrated. And yes, keto refeeds are the way 2 go. Do it bit by bit. You’re in physical therapy right now, so take it slowly with the workouts, but keep the fasting constant. If you need to modify to do 4 days instead of 5 or 6, then do so because 4 days fasting is better than 6 days half assed fasting.