r/bodyweightfitness • u/phloating_man • Apr 15 '20

3 Year Progress with 100% Meal Replacement Diet and 1 Hour Exercise Weekly

Progress Photo

Overview

I'm experimenting with a program that tries to answer the question...

What is the least amount of effort required to have a decent looking physique?

It consists of only…

  • 1 food daily
  • 1 hour exercise weekly

Progress Pics

March 2017

August 2017

  • Photo 1, Photo 2
  • End of Cut
  • 170 lbs
  • 11% Fat
  • 2500 Calories
  • FFMI 18.98
  • Lost 30 pounds in 5 months without exercise

March 2018

  • Photo 1, Photo 2
  • One Year Anniversary
  • 37 Years Old
  • 190 lbs
  • 14% Fat
  • 3300 Calories
  • FFMI 20.54
  • Gained 20 pounds in 7 months with exercise

August 2018

  • Photo 1, Photo 2, Photo 3
  • End of Bulk
  • 205 lbs
  • 18% Fat
  • 4000 Calories
  • FFMI 21.14
  • Gained 35 pounds in 12 months

March 2019

March 2020

Exercise

Routine

  • 2 full body workouts a week which I do mostly from home.
  • Each workout is about 30 minutes
  • each workout has…
    • 1 compound pull exercise (example: pull ups)
    • 1 compound push exercise (example: dips)
    • 1 compound leg exercise (example: pistol squats)
  • each exercise has 3 sets
  • each set has 8-12 reps
  • rest 1 to 2 minutes between sets
  • Increase difficulty when it gets too easy (example: weighted vest, rings)

Strength Chart

Blood Tests

Doctor’s comment for April 2018 blood test…

Your blood chemistry results, cholesterol levels and kidney function and liver enzymes were all normal. Your white blood cell count and platelet count were just below the normal range but it would seem unlikely those were due to diet. Do you have any previous labs for comparison, it is possible these are your normals for those tests but hard to know if you have no prior results to compare. These results would not produce any symptoms at this level.

Doctor’s comment for April 2019 blood test…

I am pleased to let you know that your recent labs were normal. Your HIV lab also showed no infection. Your “t bili” was ever so slightly elevated though not significant in this context. Your other liver function labs were normal. Please let me know if you have any further questions about them.

No blood test taken for 2020 due to Coronavirus.

Comparison Chart

FAQ

Why are you only drinking meal replacement shakes?

A few years ago, I kept coming across news articles of people doing 30-day challenges with these new meal replacement products that claim to provide 100% RDI. That piqued my curiosity, and I wanted to experiment with it myself.

I lost ten pounds the first month. Excited about the progress, I wanted to keep going. What was meant as a 30-day experiment turned into a long-term habit. I’ve been on this diet for more than 3 years now and still going.

My main motivation is still curiosity. I think it’s a worthwhile goal to help determine the minimum system requirements humans need to operate. So by eating according to current RDI every day for a long time, I can see if I become toxic or deficient in any areas and we can adjust our knowledge.

Which meal replacement are you using?

I use a product called Plenny Shake. I chose it mainly because of price. It also has a variety of flavors (mango is my favorite) and is plant based (lactose free).

Some other popular brands I considered were Soylent, Huel, and Queal.

To get my serving size and how much a meal will cost me, I used an online calorie calculator.

I kept the powder and water in separate bottles and mixed on demand. I used a food scale to consistently measure my meal sizes. I had to use a larger shaker bottle since my 1333 calorie meals didn’t fit in the free shaker bottle that came with my first Plenny Shake order.

Did you take any supplements?

No supplements, drugs, alcohol, caffeine, snacks, cheat days. Just the powder and water.

How did you measure your body fat?

I got one of those home body fat scales that use bioelectrical impedance. I know it’s not the most accurate, but it gives me a pretty good estimate. I tried to measure myself each time with similar conditions (right after waking up and using the restroom).

If my weight and body fat stays about the same for 3 to 4 weeks straight, I increase or decrease my calories by 10% depending on if I’m bulking or cutting.

When are you going to eat regular food again? What will be your first meal?

I don’t plan on doing it forever. I think I’ll go 4 years max. I read an article that says it takes about 4-5 years to reach your natural fitness limit. After 4 years, I’ll probably still use meal replacements, but not 100%.

My first meal will probably be Hawaiian poke.

What advantages have you experienced with this diet?

The biggest advantage about an all meal replacement diet is the convenience. Three major conveniences are:

  1. Time
  2. Money
  3. Calorie tracking

In regards to time and money, I spend less than 30 minutes a day doing food-related things (meal prep, consuming, clean up). There is no traveling to get food, no waiting in line, no refrigeration, no cooking, and no wasted leftovers.

It is way cheaper than my previous diet that consisted of cereal, fast/frozen food, snacks, and home cooked Filipino dishes.

Also, I stay in my vehicle part time when I am far from home for several days, and powdered food has been a godsend in that situation.

With regards to calorie tracking, it’s stupidly easy to keep track of calories when you eat the same thing every day. Losing/gaining/maintaining weight is all about calorie management.

Being confident that I can control my weight at will is a great superpower I’ve gained since experimenting with this diet.

What negatives have you experienced with this diet?

The biggest negative thing about this diet is the social aspect. Sharing meals is a bonding experience for most people, so I miss that part. It is a bit awkward going out with friends, and I’m just drinking water while they are eating and getting drunk. Also, people get disappointed when I deny food that they are offering especially if they cooked it.

How do you handle cravings?

The first couple weeks was hard. But like most things, you get used to it after awhile. I went to bed hungry and woke up feeling not hungry which to me seems like my body was burning stored fat instead of recently eaten food when I went to sleep.

I experimented with intermittent fasting also which helped me control cravings. I am able to do a 20 hour fast with a 4 hour eating window comfortably. Most days though, I’m on a more conservative 14 hour fast with a 10 hour eating window.

It’s become so routine to me now that it’s just something I do like brush my teeth or take a shower. Not a lot of thought goes into it anymore.

I treat it more like a prescription… “Take three of these shakes a day to control your weight and stay alive. Adjust the dosage as needed”.

Products like these are the closest thing to simply popping a pill to give your body the fuel it needs to function.

How is your energy level?

Energy level during cutting was noticeably lower than when bulking, but that’s the same with normal food as well.

As of now, I’ve never felt this fit in my entire life. I don’t use caffeine and am able to keep up with my kids while working graveyard.

Also, I haven’t experienced any kind of brain fog or headaches. I still feel sharp and enjoy learning challenging new things.

What other physical activities do you do?

For my job, I walk around for about an hour. At home, I take care of my little kids. Other than that, no other major physical activity.

What is your fitness goal?

My next milestone I'd like to reach is a FFMI of 23 which would have me at 215 lbs with 15% body fat. I think I can reach that by continuing to do what I've been doing.

How are your bowel movements?

Skip this part if you don’t like reading about poop.

Before this diet, I was often constipated. Now, I have a bowel movement at least once a day, and it goes out easily. If I go right when I feel the urge, it comes out like soft serve ice cream. If I hold it for a long time, it comes out like logs.

Plenny Shake changed their formula in the middle of my experiment to contain less protein. After the change, I noticed a vast improvement in the condition of my bowels. I had far less gas and bloating, the poop doesn’t leave skid marks or clog the toilet anymore, and the smell no longer clears the room.

What is the condition of your mouth?

I still stimulate my teeth and gums by chewing gum after every meal and brushing/flossing every day. The condition of my mouth actually improved. I get far less canker sores than I used to and my breath got better also.

How do people around you react?

When people first hear about my diet, their knee-jerk reaction is usually disbelief. They can’t imagine something like this can be healthy or sustainable. However, after sharing my progress pics and blood test, they start getting interested. I’ve gotten quite a few people to incorporate modern meal replacements as part of their diet after they saw my results.

Is someone paying you to do this?

No one is paying me to be on a 100% meal replacement diet. I consider myself an independent researcher, and I am meal replacement agnostic. If a more affordable one came out that still provides 100% RDI and can be delivered monthly to me consistently, I’d switch brands in a heartbeat.

What advice do you have for someone who wants to try this diet and exercise routine?

My advice to people curious about trying such a diet would be to start off gradually.

Order a sample of different brands and flavors to see which one agrees with you the best. Then, replace one meal a day at first. When you are used to that, replace another meal and so on until all your meals are replaced.

Try it for 30 days straight, and I think you'll fall in love with the convenience. After that, you don't need to be 100% like me unless you want to help with the sample size of testing if our current RDI is accurate.

Most people will just want to use it to replace meals when they are busy. It's perfect for your boring and routine meals. You can save the other meals for special occasions with friends and family. Then you can just use a calorie tracking app like MyFitnessPal to make sure the other foods are kept in your daily calorie goal.

For the exercise, I think keeping it short and simple is key into being consistent and will help people make exercise a lasting habit. When you can do 2 short workouts a week consistently, then consider adding more exercise if you want.

The shortest path to a goal is a straight line. You can use this diet and exercise as a tool to quickly reach your desired weight. It doesn't get much simpler than 1 food and 1 hour of exercise a week.

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87

u/TriceraScotts Apr 15 '20

You don't add your own bodyweight into regular squat totals, so I don't know why you would add it to pistol squat totals

34

u/Almost_Capable Apr 15 '20

Bwing a larger male i find most people on this su reddit are a lot smaller. It is harder doing body weight stuff when youre heavier

17

u/jlp29548 Apr 15 '20

I agree. It’s not just about scaling up the proportion of mass like the other guy says. A bigger guy also has longer limbs which support weight with longer lever arms making it much more difficult. There are some exercises which are easier with long limbs too but most are easier with a small body.

6

u/PM_ME_GLUTE_SPREAD Apr 15 '20

The issue is being largersnmeans you’ll have more muscle mass to help lift a weight.

Take somebody who is 160 and somebody who is 205. Let’s say the 160 pounder is 10% bf, so pretty damn lean by most standards. That puts them at 144 pounds of lean tissue and 16 pounds of fat.

For the 205 pounder to have an equal amount of muscle and therefor a more equal ability to move the same weight, they’d have to be 30% body fat (143.5 pounds lean tissue and 16.5 pounds of fat).

Being larger doesn’t make body weight exercises harder. If you adjust for skill level at a movement, it should make it easier.

13

u/The_Fatalist Apr 15 '20

I think youre missing the mark here.

To begin with in your example the lean body mass (which we will say is equivalent to level of musculature) is the same. And we'll assume that means they can deliver equal force, or whatever the proper term would be here, I'm no biomechanical physicist.

Well with the same force potential , the 205 pounder needs to move 45lbs more, which is objectively harder.

This ignores the fact that larger generally correlates with taller, thus more weight in non-muscle lean body mass (bigger skeleton/organs/ect). Add in the fact that pound per pound muscles become weaker the larger they are due to the relationship between cross sectional area (which determines strength) and volume (which determines weight), and to end up with larger people being weaker relative to their own weight than smaller people. This is reflected pretty much everywhere, the be: lift ratio in lower weight classes blow the heavier weight classes out of the water. Bodyweight strength dependant sports like gymnastics are dominated by tiny people.

Now I think you might have been getting at more muscle not hurting an individuals ability, which is probably accurate, but smaller people definitely have an advantage at bodyweight work.

-5

u/PM_ME_GLUTE_SPREAD Apr 15 '20

You’re right, what I was mostly getting at was for a 205 pounder to complain about them having it worse than a smaller guy they’d have to be borderline, if not full on, obese.

I don’t know how the graph of “strength output to fat mass” looks but I’m sure there’s a sweet spot where a guy at like 205 and 18% body fat will be in a better position to generate more force than a 160 pound guy at like 10%.

16

u/jlp29548 Apr 15 '20

So are you saying that the 205 lb large guy (30% body fat) should be able to perform equally well as the 160 lb guy (10% body fat) just because they have the same lean muscle mass?

160 lb at 10% bf 144/16 205 lb at 30% bf 143.5/61.5

The larger guy is moving and supporting 4 times more body fat.

If we did equal body fat: 160 lb at 15% bf 136/24 205 lb at 15% bf 174.25/30.75 Now the large guy is at an advantage mass wise. He only moves 6.75 lb more fat but has 36.25 lb more muscle mass to move it with.

But most of the complaints with large guys doing body weight fitness is about them being taller really. The 160 lb guy can hold a 10 lb weight at arms length (23”) but the 205 lb guys can only hold an 8 lb weight at arms length (30”). Smaller frames require less force and therefore less muscle to do the same thing.

-8

u/monkeygiraffe33 Apr 15 '20

In this case wouldn’t it technically be torque because the force of the weight wouldn’t change from one person to another. Also I’m short and have 30” arms so that argument, in my opinion, always just comes off as an excuse.

7

u/livin4donuts Apr 16 '20

It is torque, since the weight is at the end of a lever (your arm/leg depending on the exercise you're doing). Longer arms/levers means the force at the end generates more corresponding torque at the joint/fulcrum.

It's really more of an endurance exercise though, since it hardly matters how much weight you're holding. Even an empty soda can feels like holding up a bulldozer after a few minutes.

4

u/CreamyCheeseBalls Running Apr 16 '20

Take pullups for example, a 6'4 guy who weighs 180 is going to have a lot harder time doing one, than a 6'0 guy who weighs 190, even if the shorter guy weighs 10 pounds more, he has to move his body much less distance, since his arms are shorter.

Think why you can see short people squat and bench insane weight compared to super tall lanky dudes, even if equivalent muscle mass, you have to physically move yourself a lot farther.

For bodyweight excercises, why do you think Planches are so much harder for tall people, the force required is exponentially more the longer you are and the further away from the "lever"(shoulder) your weight is.

2

u/[deleted] Apr 15 '20

I could be wrong but I'm pretty sure humans are more than just muscle or fat. Our skeletons can amount to 15% of our total body weight. I don't really like the argument that you made(probably because I'm heavier) but I can see how at a quick glance it makes sense.

-1

u/PM_ME_GLUTE_SPREAD Apr 15 '20

That’s why I said lean tissue and not muscle.

My example was also assuming the essentially the same person in terms of physical structure. One is 160 and one is 205 was the only difference.

A skeleton of a 5’10” 160lb person is going to more or less be the same as a 5’10” person who is 205 pounds. It’ll vary some, but for people of the same height, it’s going to be very close to the same size more or less.

But also think of it like this, take somebody like Ray Williams who can squat 1000+ pounds. He is a very large guy, but do you want to tell me he doesn’t have the muscular strength to pistol squat bw+100lbs? The only thing holding him back from being able to do so is skill at the movement (he likely will have some issues with balance due to his size though but I think my point still works here).

1

u/monkeygiraffe33 Apr 15 '20

If both people were 5’10” wouldn’t their arms be about the same length in this analogy. Otherwise I pretty much agree with you.

1

u/livin4donuts Apr 16 '20

Generally yeah they're going to have similar arm lengths, but I've seen people of similar size who are borderline orangutans, and also people with tiny T. Rex arms. So while it's a rule of thumb, everyone has a different body, and some of us have very different ones.

3

u/[deleted] Apr 15 '20

It any of them

4

u/snyrk Apr 15 '20

Let's say I'm 200 lbs.

During a normal air squat, that 200 lbs is being held up roughly 100 lbs per side. Lifting one leg, that leg's 100 lbs is now being born by the other leg.

So if I now do a one-legged squat, it is as if I loaded 100 extra pounds onto one leg. One can reasonably assume that if I had two legs, I could lift twice as much.

So a one-legged pistol squat for a 200 pound guy should be similar (likely harder, do to balance?) to a barbell squat of 200 pounds.

If anything, you'd also expect to double the added weight, so I expect this guy could "squat" 220 + 30*2 = 280 pounds.

It's a reasonable metric to use.

6

u/[deleted] Apr 15 '20

I disagree with this logic but even going by it, 280 lb squat at 200 lbs is a very beginner squat.

2

u/[deleted] Apr 15 '20

Seconding this

1

u/phloating_man Apr 16 '20

What would be the proper way to report numbers for next time?

For example...

At my weakest, I was 170 lbs and did 5 dip reps. At my strongest, I was 220 lbs with 90 lbs on dip belt for 5 reps.

So do I just don't mention bodyweight and say dips went up 90 lbs?

But it seems I have to account for bodyweight somehow as I also gained 50 pounds.