How ‘bout a weight loss challenge?

[Lynn]

At 5’8” and ~230#, I need to lose some weight. And at 43 years old, it ain’t gonna get any easier. I’ve never been too keen on the diet and exercise thing, but I’m addicted to this board, so thought maybe I could use that to my advantage. :o

I know that the majority of you out there are Greek God(des)s, but maybe there’s one or two like me…

So, anybody interested in a fitness challenge thread? Maybe see who could lose the most weight, on a month-to-month basis? No prizes or anything, just braggin’ rights.

If so, do you think it should be judged by pounds (if you ain’t ‘Merican, you may have to do your own conversions, I don’t know a ‘stone’ from a henweigh), or by %, or by ‘first to reach their monthly goal’, or some other metric?

Oh, and In future posts I promise to lay off of my affectation of a Texas drawl.

Hi, my name is Lynn (Hello Lynn) and I’m a fatty. It’s been three minutes since my last calorie…

[Skylinerider]

I'm in. I'm 5'9" and 245. I think just stick with lbs lost. Maybe a little competition will give me the push I need to drop some pounds.

[StumpXJ]

I am James (Hi James!), 6'2", 315 pounds, and I am fat. :smileeek: I am and always have been a big, somewhat muscular, guy with a very comfortable weight at around 240-250lbs in my football playing days, but this extra stuff is killing me. (literally?) I am up for a challenge and a change.

~James

[TheGillz]

We all have our own standards, so no laughing at me, but I'm 5'9" and have a slight frame, I am 175 and like to stay 160ish, when not lifting weights for mass(which isn't for 15 years). I'll play, they say the last 15lbs is the hardest right??

[StumpXJ]

I'm 5'9" and have a slight frame, I am 175 and like to stay 160ish,

Get out of here stick boy!!!

LOL... just kidding man. :eatchicke

~James

[TheGillz]

I know I know....but I like to see muscles that don't show anymore...:o

[StumpXJ]

I know what you mean, my muscles have been replaced (or hopefully only covered up) by rolls....

~James

[bigreen505]

You guys should check out Gyminee (http://www.gyminee.com/). It works and is exactly what you want. If a few people sign up we can put together an ExPo group.

[IggyB]

I'm in :bowdown:

Let's post starting weight and update weekly.

5'10" - about 210 pounds :sombrero: 40 Plus

And at the end, we should post starting and finished weight pictures. Man thongs not allowed, shorts are a must.

[blazinid]

Ah damn i'm in...wife has been on my *** to loose a few.
I'm 6 foot and 270. She has lost around 30# in the last few months and look amazing.:bowdown:

[Ziggster]

I'm 40 yo 5'10" and 260 pounds. On January 1 of this year I was 322 pounds. I have about 40 more pounds to go.

[lowenbrau]

Like Ziggster, I got a head start in January as well. I'm 41 and was 6' and 220 last Christmas and have lost about 25lbs since then. I figured I'd shoot for 190 but I think 175 is better for me so I've got 20 lbs to go.

Here's a few pointers for those who are just starting out.

1) You probably need to be consuming more protein and more water.
2) Less Carbs, especially late in the day.
3) Stop eating like its your last meal. My parents always made me clean my plate but these days I try to always leave something to put in the fridge. If you are hungry later, eat then.
4) If you are hungry, drink a glass of water.
5) For me, grapefruit juice is an appetite suppressant. I try to keep a jug of fresh juice in the fridge.

[truck mechanic]

ok Im in. I am 5 8. And last time I got on a talking scale it said " one at a time please "
Ill get on a scale tommoro and let you know where I am starting at.
Paul

[grahamfitter]

Get out of here stick boy!!!

LOL... just kidding man. :eatchicke

~James

No, I'm stick boy - 5'7" and 140lb - not much of that is muscle, though!

Anyway, the best solution for losing weight safely is to go to Africa and pick up some worms. They eat most of what you eat! Don't ask me how I know that. :D

Cheers,
Graham

[lowenbrau]

No, I'm stick boy - 5'7" and 140lb - not much of that is muscle, though!

Anyway, the best solution for losing weight safely is to go to Africa and pick up some worms. They eat most of what you eat! Don't ask me how I know that. :D

Cheers,
Graham

Trudat!

I've been 165lbs three times in my life. The second time it was during 6 weeks in Mali. I recommend buying meat sticks in the market. They are really tasty:chowtime: and pretty much guaranteed to help you lose weight. A side of Malaria doesn't hurt either.

[grouch]

I check in at 5'10" and 190. Just a few short months ago I was at 180. I am going to check out a few dojos tomorrow to get in better shape. I would like to be 175.

[Schattenjager]

I check in at 5'10" and 190. Just a few short months ago I was at 180. I am going to check out a few dojos tomorrow to get in better shape. I would like to be 175.

I hope your butt grows together! Geez, to have THOSE problems...

I'm in! I need to lose about 20 pounds. Checking Gyminee now...

Before I moved to Alaska, I wanted to tone up so I bought some NIKE ankle weights. They made a HUGE difference and were OK'd by the ortho doc because the weight is below the joints. I wore them everyday (only 5 lbs each) and no one noticed them under my Dockers. Within two weeks I could tell a MAJOR difference in my leg strength and my overall endurance. Just an FYI...

[the dude]

Light weights..... 6'1" 320 as of today.

I'm in. Started after losing 15 lbs on our trip to alaska. All my pants now need a belt, it feels good. Not sure if I have a goal (maybe that's bad??) but I gotta take off the pounds. I don't think I came out of the womb under 200lbs but as a start, reaching 250 would be a good goal for myself.

The wifes 7 years younger then me, I figure I have to be around to spend some of her money after I retire and she is still working.:sombrero:

[grouch]

I hope your butt grows together! Geez, to have THOSE problems...

I've always heard that the butt that grows together stays together.

[Spikepretorius]

I'm in!
6'1" 250lbs 46 pushing 47 years old.
I've always been heavy though, even when I was superfit and toned, so realistically at this stage of my life if I get close to 230lbs it will be a miracle.

Oh..and american dieting will suit me fine. My bathroom scale is in pounds.


By the way, a few years ago I cut out all wheat and starches and drank plenty water and the pounds just fell off me. The problem is that a wheat free diet is almost impossible in our modern world.

[OverlandZJ]

Count me in..

5'10" somewhere close to 250. 46 years old... and i need to get in shape, my life depends on it. Just recently joined the gym, but working second shift makes it difficult. This may be the inspiration i need.

[sgt rock]

i would rather call it a life change then trying to loose weight...after my spouse passed away while deployed in 05/06 put on the path for total destruction. in november 06 i came home at 190 lbs and then pretty much became a hermit trying to find some type answer of "why" to some all mighty....it did not help much working from home and then as the days, turned to months and the to 2 years i pushed the scale to 260- the 2 shockers were not being able to button my pants one day and when some of my soldiers in my reserve unit became concerned.

i have been pretty active and also ran a few fitness bootcamps a few years ago.

long story short...a good friend of mine asked me to help her train but instead i finally saw the light and once again the gym has become my "church"! in 4 weeks i have seen the changes and pretty much try to make reasons not to drive...store is around the corner and dog gets his 2 mile walk nightly and when the weather cools down will bilke to school....also i have not seen any junk food in the past few weeks....

pretty much can sum it up to lifestyle changes and making priorties instead of excuses......one last thing is the scale- try not to use it as when starting workouts muscle gains lbs and in reality some might see an increase of weight before the fat goes away...i did a water test and was at 26 percent body fat and my goal is to get down to 15 percent body fat.....

[silentsamurai]

Read it.

Do it.

Live it.


http://www.discussbodybuilding.com/tm.aspx?high=&m=111175&mpage=1#111175



Best of luck to you.

Adam

[12husky]

I always seem to slack off during the summer and then get back in shape starting in the fall. After 20 years of sports I guess that is just what my body is used to! It also doesn't hurt that I am getting married in the spring!

5' 8", 207#, 25 y/o M

Goal: 195#


www.crossfit.com

[mtn-high]

Kudos to everyone participating in this challenge.

May I make a suggestion for EVERYONE who may read this?

Read labels, folks. Take the time to go to the store and READ THE LABEL.

Make it a point to do a "glance" first...if the contents are a half-mile long..you don't need to read any further...you need to put that box BACK ON THE SHELF.

Reasoning? You need solid/whole foods, not overprocessed crapola. MANY times products are chocked full of salts...di-glcer-whatevers...and nearly all the time you'll find HIGH FRUCTOSE CORN SYRUP in there...

This stuff is in EVERYTHING..and IMO, it is THE thing that is making losing weight such a challenge for many.

My wife has battled weight since having the kids (bless her soul). Diets never worked...and stress was turning all the sugars into fat.

She started reading the labels...cut out the HFCS...and within a few months her metabolism changed and she started to drop pounds.

just a thought. Good luck everyone.

mtn-high

[FshTaco99]

5'8'' and 200 even. Was 270 when graduated highschool. Dropped to 175 in April but gained everything back when I turned 21. Kinda lost control I guess one could say. Either way, my butt is gonna be suffering when duck season comes around! :ar15:

[DarinM]

Hello I'm Darin and I'm morbidly obese and have been for most of my life.
I've been putting off making a doctor's appointment to begin the process for bariatric surgery for quite some time. Quite frankly I'm scared. Also having this type of procedure done would make me very dependent on others for awhile and I hate to admit I need help or ask for it.

I wish I could say that I have the ability to lose the weight on my own, but I'm not going to lie to myself any more. Well, I guess I have the ability but I lack the discipline. I need help, and I believe that altering my body is what it's going to take. I don't like the idea but I don't see any realistic alternative.

My weight and the effect it is having on my health and the ability to live the life I want to live are no longer something I am willing (or able) to tolerate. And unless I make some major changes soon, I will end up severely disabled or dead sooner than I would prefer. Walking is a painful experience as both of my knees are shot.

Hi, I'm Darin. I'm 5'10" and I'm not sure what I weigh right now. Probably somewhere in the 450-475 range. More to follow... Best to all y'all on your efforts.

[Lynn]

I did my first official weigh-in this AM, and after a little whining (the scales have been very sedentary, as well), my official starting weight is 240.

I heard or read a while back that it is best to just weigh in once a week. That tends to average out the daily variations that can drive some of us nuts. Also weighing when you first wake up tends to track better. I suggest everyone post up their progress weekly.

Couple of other things I thought might help us out... For those of you that are ‘in’ for this month, please post up the following:

Day of weigh-in and progress report: Tuesday, for me.

Plan of Attack, Diet: I’ve cut out ice cream. This is a big deal for me, as I have a family tradition of eating a big bowl of ice cream just before going to bed. Also, my wife and I plan to start using the Weight Watchers points tracking system (again) in a couple of weeks.

Plan of Attack, Exercise: I broke out the mini stair-stepper that I talked my wife into buying for me for my birthday a couple of years ago. This AM I did 5 min. and my thighs were burning, but I plan to build up to 20-30 min. 2-3 times a week. Best times for me are Tue. and Thurs. AMs. I’ll try to do Sat. AMs, as well. I’ve got a wrist-watch heart-rate monitor that I will be using to try to hit my target rate.

Biggest Challenge: At my new job there is a break room stock full of all kinds of freebees, from rice cakes to attractively colored lumps of sugar (like Skittles). I have to walk through there several times a day, and it’s far too easy to grab a handful of M&Ms.

We’ll run a new challenge each month, so for this month we’re already 9 days behind. Get with it!

Also, do I need to post the standard disclaimer, that none of us are giving medical advice, and we should all check with our doctors?

[Lynn]

Hello I'm Darin ... Best to all y'all on your efforts.

Darin, Best to you, as well.

Even though your plan of attack is a little different than I have proposed here, please continue to be a part of the thread, and keep us posted on your progress.

I, for one, want to hear your experience with the surgery, as I have a someone close to me considering the same thing.

I see you're from Austin, maybe we can all sit down for a (whatever skinny people eat) and celebrate one day soon.

When is that appointment scheduled for?

[Superu]

Making the decision to change is the first step to becoming the person you want to be. Congratulations on reaching that point. :)

Call the doctor today and make that appointment. There may be other options as well that he can help you with.

Most importantly, remember that yesterday is who you were, NOT who you are! Focus on the person you want to be and the activities you want to enjoy and you will be amazed at how much easier it becomes to handle life's challenges.

When negative thoughts try to creep back in, send them packing with a reminder that you feel so much better now that you are in control. Remind yourself of this daily, hourly if necessary! You are in control. Take the steps and seek assistance from those around you. Simply ask for help and people WILL help.

This board is an awesome example of that. People from all walks of life, political and religious affiliations all coming together in respect and friendship to help each other.

I've been through many challenges and am still working through a few. I wake up every day and say thank you for another day, smile (even if I have to force it) and start my day grateful for another opportunity to be here in this wonderful world. Focus on the good, try to stay away from the bad news. If you watch the news, Stop! Read, talk or engage in things that make you feel good, happy and useful.

In the immortal words of Bela Karolyi at the 2000 Sydney Olympics to Kerri Strug, "You can do it!" :luxhello:

[the dude]

Day of weigh-in and progress report: Monday

Plan of Attack, Diet: Eat breakfast. I haven't eaten breakfast for over 30 years on a regular basis. Currently Oat bran cereal, porridge, and poached eggs on toast with juice. Leave food on my plate at dinner (take a smaller portion), I have always found this hard to do.

Plan of Attack, Exercise: Walking, and I hate it, 1/2 hour 3-4 times week. It's not that I can't, but I get so bored. We have a corner grocery that I am biking to instead of driving.

Biggest Challenge: Home office. The fridge is right there and when I get bored at home, I eat... I have been trying to stock our home with better for me items which include more fruits and veggies.

[Spikepretorius]

Biggest Challenge: Home office.
Amen brother
When I'm out on site I eat like a mouse. When at home/office I wear a path to the kitchen

[Skylinerider]

Day of weigh-in and progress report: Wednesday 9/10 247lbs

Plan of Attack, Diet: Eat breakfast. Lay off the fast food, healthy snacks to curb appetite
Plan of Attack, Exercise: biking, jogging, pilates with the wife

Biggest Challenge: fast food lunches. I usually hit up one of the fast food places for lunch. It's convenient. It'll be difficult for me to beak this habit.

Just went to the Dr. for a check up on my thyroid, while I was there I had him check my cholesterol, and do a metabolic panel as well. I'm not looking forward to the news, but this I gotta do this right. I've been fat for 3 years, and I hate it, and I know my health is suffering. I was the jock in high school. I was 175, played baseball, wrestled, raced mountain bikes, benched 350. Now, well we'll see for sure what the scale says tomorrow morning.

[SEREvince]

I am in!

I'm 5'9" and 203lbs a good deal of which is encircling my waistline. I am going to take the weight issue on day by day and make my main focus on improving my fitness goals.

So here they are as I literally sweat over the keyboard. My status of as about 5 mins ago.

2 mile run: 16:16

Push ups: 43 (1 min)

Sit ups 57 (1 min)

Pull ups: lacking a bar for now, I'll drop by the gym later. (probably 1-2 max) *EDIT* Chin ups: 2 + (almost got the third)

My goals by Jan 1...

2 miles: 14:00

Push ups: 65

Sit ups 70

Chin ups: 6


I'll be posting up my progress. Good luck to everyone!

[jim65wagon]

OK I should be in on this: I'm 42 years old, I'm currently 210 lbs, fighting weight (back in the day when I strapped on 80 lbs of armour and weilded a sword with some proficiency) 180. That's my goal. I actually started yesterday. Seems KG has a new YMCA (please don't sing it!) that opened on Saturday. I joined, it's ten minutes away, I went yesterday. Going again in an hour.

Day of weigh-in and progress report: Monday 9-8-2008 210 lbs, Knew I was fat but didn't realize how horrid I looked till I went swimming at Mon. Sorry to all attendees.

Plan of Attack, Diet: Eat 1 plate of food, try to avoid pie
Plan of Attack, Exercise: Hit the Y 4-5 days a week, alternate weights and cardio

Biggest Challenge: Pie and ice cream

[Reece04]

I'm in, are we still going to pursue the gyminee?

Darin,

about 13mo ago, I was 355, and 6'1", I found out that my health insurance covered lapband so I went to discuss it with my doctor, he told me that I would be a qualified candidate but that he wanted to see me do some things and check in with him prior to him giving me the go ahead. I had to admit I had not really tried anything, I am now well on my way to lossing the weight through diet and exercise. I am now hovering at 290 and have really gotten serious about watching what I eat and running/walking everyday. My goal is 190 so I have plenty to go.

Surgery should not be a desicsion that is made lightly, I would frankly be worried about you if you were not afraid. I sat back and looked at everything I was missing out on, a girlfriend in highschool, not being able to play sports in college... etc. You need to do what is right for you. If you feel that surgury is the only option, go for it! I wish you the best of luck and hope to hear about your progress.

[Nuclear Redneck]

OK I should be in on this: I'm 35 years old. As of 11 August I wieghed 240 lbs at 5'10" tall. My peak was nearly 270 lbs about five years ago.

I've nearly always "passed" my Navy "choke-n-rope" aka Body fat measurement. Passing is 22% or less. Last week I was able to take part in an Army program for health and fitness. By the Bod Pod (http://www.bodpod.com/) I was 30% fat at 236 pounds (which matches waht my home scale said that morning) When I protested the accuracy of the fat measurement, I was told that to be more accurate they'd have to disect me and wiegh everything that way. I declined.

I was floored. I honestly did not think that I was that fat. So that has to change. By the way, my wife is a saint. She and I were dating in High School, when I wrestled at 125 lbs!! She has seen me double my weight and still stays with me.

Goal: Below 200 lbs. If I maintain my current non-fat mass, that should get me in the 17-18% bodyfat realm.

Day of weigh-in and progress report: Monday 9-8-2008 234 lbs.

Plan of Attack, Diet: Have my wife cook and I use Calorie King (http://www.calorieking.com/) to track what I eat.

Plan of Attack, Exercise: Bought a Garmin 405 forerunner (https://buy.garmin.com/shop/shop.do?pID=11039) with Heart Rate Monitor I run/walk three times a week for 1 hour while trying to keep my heartrate around 150. Also swimm twice a week. Next week I'll fold in some weights. See my latest workout here (http://connect.garmin.com/activity/776334).

Biggest Challenge: Portion control, all processed foods come in single servings as far as I am concerned. If you put it in front of me I'll eat it.

Thanks for posting this. I need the peer pressure to keep me honest.

[DarinM]

I lived in Tucson just over 3 years ago. I did the same thing. I went to my doctor there and over the course of a year I lost 100 pounds through diet and exercise. I moved to Philadelphia and my lifestyle changed completely. It's a poor excuse, but it's my reality. I gained all the weight back and now I'm 3 years older and feeling alot more worn-down.

I'm hoping I can come up with something working with my doctor that will work for me without needing surgery. Some of it will obviously depend on the level of health that I have right now. If surgery seems to be the desired approach, I'm going to try to get the band so that I don't permanently change my GI tract.

This thread and y'all's posts have already encouraged me to get something done. I appreciate the encouraging atmosphere that's already developed here and I'm sure we'll all be successful.


I'm in, are we still going to pursue the gyminee?

Darin,

about 13mo ago, I was 355, and 6'1", I found out that my health insurance covered lapband so I went to discuss it with my doctor, he told me that I would be a qualified candidate but that he wanted to see me do some things and check in with him prior to him giving me the go ahead. I had to admit I had not really tried anything, I am now well on my way to lossing the weight through diet and exercise. I am now hovering at 290 and have really gotten serious about watching what I eat and running/walking everyday. My goal is 190 so I have plenty to go.

Surgery should not be a desicsion that is made lightly, I would frankly be worried about you if you were not afraid. I sat back and looked at everything I was missing out on, a girlfriend in highschool, not being able to play sports in college... etc. You need to do what is right for you. If you feel that surgury is the only option, go for it! I wish you the best of luck and hope to hear about your progress.

[Ursidae69]

Darin, last time I saw you in 05 I think when me, you, and Brian went birding at the San Pedro River I thought you were on the right path. That sucks that things went bad in Philly. Now that you are back in Austin, are you in a position where you can get that 100 back the same way you did before?

I know it is hard and once you are up over 300 I think it gets much harder to drop down. I went from 185 pounds in 1989 playing varsity football to 325 in 1997 and I do not know what happened. Now in '08 I find myself at ~255 (5'11") with more work to do. My current Dr still tells me that I am obese and I remind him that I can bench press two of him and can probably out hike him so that keeps him off my back. :sombrero:

I agree that you should start the process and talk to your Dr. Asking for help is hard, but I'm certain that the outcome will be worth it. Go for it dood.

[XJxplorer]

I'm in...

(Don't make fun of me!)

I'm 6'1" and pushing 210... I know I know, it doesn't seem like much at all for my height. Trust me though, it's not muscle! I feel like that 210 will just keep going up if I don't do something now... Like a previous poster said, I don't like being able to not see the muscles anymore...

Count me in...

I don't have access to a gym right now so I am going to start running mon-fri around the neighborhood in the evening. I am also going to change my eating habits. I will cut out ALL junk/fastfood. My meals will consist of 5-6 small proportions a day. I will be eating mainly veggies, fruits, and greens with some fish, chicken, and seafood mixed in..

Remember people... DRINK A LOT OF WATER!!!

GOOD LUCK TO EVERYONE!!!

[Lynn]

I just figured it out. I'm not overweight, I'm underheight. I should be 7'2" or so...

Welcome, all. Let's do it.

Anyone else wanna join? There are still a few chairs right up front.

[efuentes]

OK, I am in:

43 years old. As of Tuesday September 09, I'm at 220 lbs and 5'10" tall.

Been this way for the best part of 10 years :smilies27 .

Goal: 180 lbs. I should do it in 5 months. 2 pounds per week per 20 weeks.

Plan of Attack, Diet: What worked last time, keep it simple, two healthy meals a day and a normal (But small) meal at noon. Forget about snacks and soda. Should maintain 2 pounds per week minimum.

Plan of Attack, Exercise: I will bike my way into fitness, that's what I know, that's what I like.

Biggest Challenge: Social activities, seems like in Mexico everyday its somebody's birthday or some other special celebration that must be accompanied with lots of booze and incredible greasy and tasty food.


Day of weigh-in and progress report: Tuesdays 9-8-2008 220 lbs.


I W I L L D O I T .....

[Spikepretorius]

Ok here goes.

Currently 250lbs on the dot

Goal: 230lbs

Plan of attack, diet: Cut back on all the coffees and sodas during the day. Lemon juice in water only. No junk food. Cut back drastically on starches, specially wheat based foods.

Plan of attack, exercise: No major changes other than getting back into a bit of hiking

Biggest challenge: During the day- close proximity to the kitchen. Evenings- I've got a Coke and Potato Chips addict for a spouse so buying her daily "fix" will be tougher.

[DaJudge]

I will join in. I could use the motivation.

I am 5:9 and 236lbs.

I would like to be around 175.

Plan of attack, diet: My wife and I started Weight Watchers a few weeks ago. I have already lost 8lbs. The secret is to truly follow the plan. Using up your points with chips and soda is a recipe for failure.

Plan of attack, exercise: We have begun working out at the local communtiy center three times a week and walking at least two other days.

Biggest challenge: Portion control. I love to eat, and eat a lot.

I weigh on Monday mornings so i will update each Monday.

Hopefully we can help each other stay motivated!

[Speaker]

Hm... I'm 6'2" 155.

Weight gain challenge!

Plan: lots of push ups (?)

[Lynn]

Hm... I'm 6'2" 155.

Weight gain challenge! Plan: lots of push ups (?)

Go away. :)

[goodtimes]

Biggest Challenge: Home office. The fridge is right there and when I get bored at home, I eat... I have been trying to stock our home with better for me items which include more fruits and veggies.

I have a similar problem (not the home office...but the eating when bored...). To help combat that urge, I stopped buying any food that does not take some sort of preperation (several years ago), with the exception of fruit (which I don't usually care for...). No chips, no crackers, no candy, etc.

If I'm hungry, I have to cook something. So I often find myself staring into the fridge looking for something to eat (when I'm bored)...of course, there is nothing there, so I move on to the pantry....and there is nothing there either...so I end up with a glass of water, and I wander off somewhere else to look for something to do.

Of course, this hasn't really helped me lose any weight...but maybe it slows down the weight that I pack on.....

[the dude]

That's a great idea. I find myself doing the fridge stare...

The other thing that I am trying to do is get my 8 cups of water. It's not that bad for me as I gave up coffee and pop over a year ago so my water consumption is already pretty high.

I am also looking for better "snacks" recommendations. We are (my wife and I) suckers for nachos. We have tried to turn that into a cheese free event and make pico-de-gallo instead of using store bought salsa. We also try and supplement nachos chips with home made pita chips. Not sure if it is any better for me, but it sure tastes great!!! :sombrero:

I could go on about my chicken wing fetish, but that's for another post:o

Because I also travel a lot, eating out is a problem. Not sure how I am going to tackle that...

[silentsamurai]

#1 diet - most important
You need to be eating enough calories so that your body is not in survival mode!

If you starve yourself, you will lose muscle and gain fat.
(That basically means you should not deplete calories below your basic metabolic needs...i.e. BMR....which could be roughly figured as weight in pounds x 10.)

If you reduce calories drastically for extended periods of time you will lose muscle and improve your ability to gain fat. That means do not try to lose fat with caloric reduction for extended periods of time! (Unless you are prepping for a contest..then, you know you will lose some muscle along the way...and you should know how you will bulk up agian after.)

We know that 500 calories under your "maintenance" per day will get you -1 pound a week...if you lose more than 2 pounds a week, some will likely be muscle and water...so you have to decide what weight you want to lose. One might take 300 from diet and deplete 200 with exercise and cardio to begin.

You can even gain 1/3 to 1/2 a pound of muscle a week while dropping fat if you play it right!

And yes, when you know how it all works you CAN lose fat in a caloric surplus, while gaining muscle...but for now and for simplicity...lets just say you will either be gaining muscle or losing fat...lets think of them as mutually exclusive clubs for now (...until you understand the complexities!)

Before you can start to LOSE fat efficiently you need to get your metabolism (the rate your body uses calories) and your digestion optimized!!!

At least 4-6 meals a day! You must strive to eat every 3- 3 1/2 hours that you are awake.

Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals (http://www.discussbodybuilding.com/tm.aspx?m=45013) <------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use... otherwise read it and estimate with the formula supplied.

Use the lowest figure in the maintenance range for you (do not adjust it!)...after a week you can adjust.

Basic meal:
A lean protein (3 oz Chicken/turkey/beef/soy...)
A vegetable (1/2 cup broccoli/green beans/peppers/ 2 cups salad...)
A complex carb source (1/2 cup Rice/quinoa/amaranth/oatmeal...sweet potato, potato...)
Sufficient good fat (from the protein and/or Fish oils, omega 3 oils, flax oils, nuts..)

To start off you are looking for:
Protein-15-25%,
carbohydrates-45-75%,
fat-10-30%
...of your total calories

The ideal range of protein for starting off is .7-.9 grams per pound of body weight.

If you are a light eater and meats sit like a brick in your tummy then go for the lower part of that range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.

Target the fat % on the scale proportionate with the protein. Then inversely proportion the carbs to the protein.

It depends on your preferences and your body chemistry. Everyone IS different in the way they digest and use food. You have to work with it to find what gives you the most energy and power, focus and good feeling.

Yes, I am speaking from experience as a trainer. I assess clients for where to start their meals, then assign a diet and then we adjust based upon what we observe. This is what you will do for yourself.

Foods should be fresh whole foods. Carbs should be from veggies and non-processed starches (rice, baked sweet potato, potato, quinoa, amaranth...). Drop processed foods and sugars from your diet.

A word about sugar. Simply put, consuming sugar can lock fat stores in and speed the loss of muscle. Processed foods can have the same effect. Even fruit consumed by itself can have that effect. Milk is a sugar...so minimize dairy intake during a fat loss cycle. No matter what, if you do have a sugar (which is not optimal when the goal is fat loss) be sure it is accompanied by a lean whole food protein (not a powder.)

Experiment with different mixes...1 week strict per "experiment"!

I.E. (these are the extremes and represent points in a whole spectrum! They give you ideas of parts of the spectrum to explore)

The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%

High Protein type=
Protein-25%,
carbohydrates-45%,
fat-30%

High Carb type=
Protein-15%,
carbohydrates-75%,
fat-10%

Select the foods you will eat for each meal

i.e.
Meal 1
Oatmeal
Egg whites
Onion and mushroom
Flax oil

Meal 2
Whole grain Pita Bread
Turkey
Lettuce
spinach
tomato

Meal 3
Rice
Chicken
Green Beans

Meal 4
Quinoa
Beef
Peas, Carrots and celery, onions

(Meal 5)
Pre work out protein/BCAA/EAA
During workout carbs (unless you are aiming for below 10% BF)
Post Work out protein/BCAA/EAA

Meal 6
Baked Sweet Potato
Turkey
Broccoli

Then...Use fitday.com to plan meals to get what you need not just as a meal journal...it is free! Use fitday.com as a MEAL PLANNER..not just a journal. To help you tweak your diet into different mixes!

Go over each meal separately at first and get it to match what you want. Over time design more meals that fit your target meal so you have more and more choices! The real secret is to create a new meal every few days that fits your meal plan. After 2 months you have 20-30 meals to choose from and you can mix and match!

So you start with only a days worth...you eat the same thing for a week..believe me..you will learn how much you really need to lose fat!

Lets say you are 200 pounds and are needing to start with 2800 calories to lose. If you ate that every day for a week you could tell pretty clearly what it would take to lose the fat you want!

Try to go easy on salts and avoid sugars, they sit under the skin right on the stomach!

Decrease breads and pastas replacing them with brown rice and yams, focus on getting fibrous veggies for carbs, like broccoli, green beans, greens etc. into every meal.

[silentsamurai]

This is a work in progress describing how to lose fat while sparing muscle (and even gaining muscle if you play right)

A few answers...
"Should I cut first or bulk first?"
If you are asking this then the answer is that you need to be able to GAIN muscle before you can LOSE fat. You need to kick up your metabolism (the rate your body uses energy) before you get to the business of fat loss.

"Can I just do more cardio to lose fat?"
No. Excess cardio can actually cause muscle loss. Muscle is the site in the body where fat is burned. Lose muscle and you cripple your ability to burn fat. Lets clear the air on what "lose fat" means. Fat loss can be described as a 3-step process in the body. First you have to liberate fat from a fat cell, then you have to transport the fat to a muscle, then the fat has to be burned in the muscle. Liberate means that the chemical environment in the body has to be right for fat release. That means your diet must include enough of the right foods so your pancreas is producing the right chemicals and so your body and brain think you know how to take care of them. Transport means that the systems of transport are healthy and vibrant and the demand for energy is high (that is called metabolism, which we create!!) Burned means that muscle, where fat is burned in the body (that basically means muscle IS metabolism), is demanding energy on an ongoing basis. Challenging muscle through progressive resistance training will do this...especially during the hours when you are not in the gym.

"Can I lose fat if I have a slow metabolism"
Metabolism is the rate your body uses energy (known as calories.) We create our metabolism. We train our body to be better and better at burning energy. So, yes. You can take responsibility and retrain your body.




INFO BY DAN WHITTAKER

[silentsamurai]

#5 the basics
- Start a journal to keep all the informatin in and take notes!
- Keep the resistance training under an hour
- Do not over train
- Don't miss a meal.
- Don't go low carb on us (until you absolutely know what you are doing)
- 12-15 cups water minimum a day!!! (your weight x .55 in ounces)
- Don't let your calories get behind your muscle gains.
- Multivitamin to support growth!
- 8 hours sleep a night
- Avoid artificial additives (flavorings, coloring, preservatives) in foods
- Cut out processed foods

[the dude]

that is GREAT!! Saved to file!

[silentsamurai]

yea, Dan whittaker is very well liked in the industry. I myself am 6'2 151 currecntly, and thanks to him im building about 1lb of muslce per week and gorwing on a daily basis.

eating every 2-3 hours is crutial! even when losing weight. so 5-6 meals a day, count your calories and stick with it. You'll be seeing results in no time.

[jeeperaz]

I'm in. 6'2" and 240lbs. Turning 41 this october.

I look and feel like crap. No energy, no drive.

Plan of attack:
1. Exercise! My job does not require me to leave the house so I sit on my *** all day.

2. No crap food in the house. I have little self control when it comes to chocolate.

My normal diet isn't too terrible and only needs some slight tinkering.


Goal:
215lbs and to become an avid hiker again.

[imagodave]

I'm in.

48 Y/O 5' 10" was 260 3 weeks ago, now 245, of all things I started eating Breakfast and am loosing weight, go figure.

Always a big chest with a 6 pack around 200, now a kegger with 3 chins. Amazing what back to back motorcycle accidents does to your mobility and activity levels. :(

Dave

[Lynn]

I got up early this AM to put my wife on the plane... and went back to bed rather than do my workout. :o

And, a vendor dropped a bunch of donuts off in the breakroom.

I'm not off to a very good start.:mad:

[jeeperaz]

This morning, I got my lazy ***** out of the house and leisurely walked the dog for 20 minutes.... pathetic but it's a start and it felt good. I'll kick that up to a faster pace for 30 minutes a few times next week.

Even my dog is out of shape.

[Spikepretorius]

So......which day of the week is the official weigh-in?

[Lynn]

So......which day of the week is the official weigh-in?

I was leaving that up to each participant. I plan on Tuesdays.

I think if we each choose it will keep the thread more lively throughout the week, as a constant reminder to all of us.

Since we got a late start this month, and are trying to figure out what works, I kind of see this month as a trial period (but don't anyone use that as an excuse to slack off!). So if people would prefer a specific day, or have other ideas, we can always implement them for next month.

So, who's first? Who had Monday? :)

Addited: I see that you added it to your sig. That's a great idea! And glad to see you're making progress!

[lowenbrau]

Its been one week since I first posted in this thread. I was actually 196 then, and was 194 this morning. A successful week!

[Lynn]

Its been one week since I first posted in this thread. I was actually 196 then, and was 194 this morning. A successful week!

:bowdown:

[StumpXJ]

I had a Burger King double stacker combo meal with fries and a regular coke for dinner. I am not worthy, but damn it was good.

~James

[Nuclear Redneck]

I weighed 232 this morning, down 2 lbs for the week. Ran 5 miles today.My pace is getting better and I felt pretty good.

Tomorrow...the pool...dodging harpoons results in more calories burned!

[Lynn]

2X2!! Good job, guys!

Tomorrows my day, and I'm afraid I'm going to find the four pounds you guys lost...

[the dude]

After one week I am up 2 pounds...

Not worried. I am feeling MUCH better then a month ago and I took in my belt a notch.

Actually caught myself thinking, "what would the expo guys think" when I went to grab that second burger off the grill...I put it back and ate it for lunch the next day!

[Colorado Ron]

Funny! I just saw this post. I too am in! I actually already mentioned something about it on my other blog, Million Dollar Blog (http://www.mastermind-forums.com/blogs/colorado-ron/11-million-dollar-blog-day-30.html).

Im 6ft. 320 lbs. :smilies27

I used to be 6ft 240lbs and could bench 400lbs and run 5 miles daily! How sad is that! Time to get back and BEAT my glory days. I feel my best days are still ahead!!

[Lynn]

OK, this AM the scales complained just the same. Starting weight = 240.0#, first week - 239.4#. We'll call it even...

And the exercise routine has been a no-show so far.

Glad you guys are doing better than I am!

[DarinM]

I don't have a scale so I haven't weighed yet. I think at this point, my weight is kind of moot. It's like getting hit by a .44 or a .45. That .01 isn't going to make a lot of difference (yes I am aware there are other differences in the loads, but my point is purely related to size).

I'm seeing my doctor on 22 Sept to see what options I have and what kind of assistance he can offer me.

Since last week I have changed my eating though.
Smaller portions throughout the day rather than just one big meal like I'm used to, no sodas (betraying my not being a true Texan by not calling them cokes), much more vegetables, much less meat. Drinking much more water.

I kind of informally gauge my relative weight (size) by how easily I fit behind the wheel of the Jeep. There is a bit more room between my gut and the wheel this week than there was last.

Congrats to all y'all who are being successful. Well done!!

[Superu]

5' 10" and down to 172 from 183 at the start of August this year when kidney stones kicked me again!

Gave up all but the occasional Guinness and keep my water and herbal tea intake (Sleepytime. It's good anytime!) up at about 95 - 120 oz. per day.

Got back on the treadmill programmed with a 40 minute hiking workout that I pulled from the web (http://exercise.about.com/library/blhikingtreadmill.htm). The original is 30 minutes, but I modified it a bit. Also do a light workout while on the treadmill with 5 - 15 lb. weights.

Fewer carbs, more protein. That wasn't too hard being in Santa Fe last week and going for the steaks and grilled chix! :chowtime: Only one beer the whole week. A decent stout at the Blue Corn. Otherwise, it was cranberry and club soda.

Feeling great and have a few more bucks in my pocket at the end of the week now that I'm not making that weekly stop for Guinness and Murphy's!

[silentsamurai]

I would highly suggest that you all invest in a scale with a body fat % scale as well. they aren't too expensive but without a BF% you dont really know how much is muscle and how much is fat. You could be losing muscle and not know it. So if your willing to go these length's to lose some lb's. i suggest you fork over some extra $$ and get yourself a descent scale.

ex:
you weight 250lb's.

Your body fat percentage is 25-30%

you may be working out every single day but when you look at the scale it still shows 250lb's a week later. This may be because you can't see your BF% so it could be down to 22-25% and you've gained muscle.

Thats why it's important to track BF as much as LB's.

just a thought.

Adam

[Lynn]

You could be losing muscle and not know it.

Trust me, Adam, I haven't been gaining muscle while being sedentary over the last few years. If I get back to a previous weight, it won't be muscles I loose.

We all know that it takes, diet AND exercise, and if I start exercising, there's no way I'm going to be loosing muscle.


you may be working out every single day but when you look at the scale it still shows 250lb's a week later. This may be because you can't see your BF% so it could be down to 22-25% and you've gained muscle.


As someone mentioned before, I know that my weight might go up a little at first due to added muscle. No problem, I'll just watch the 'belt notch' scale, also previously mentioned.

[silentsamurai]

true, the belt way always works :)

I basically say get a scale if your anal about what your doing, and you want to track your results. So people will have a trainer, and keep a log. So those that do that i would suggest that type of scale.

But if your doing it, and stick with it for the next 2-3 years (yes it will take awhile) then the belt notch way will work better heh.

Adam

[UK4X4]

OK....I'm in

My name is Paul and suffering from middle age spread,

42 years old....6ft and 100kg.....

Like most the major issue is my life style...used to hump dive tanks all day, then worked on the rigs.....and now ...

...........I use a mouse and keypad

3 years in the US did not help with my diet either.......and nor did having a pregnant wife leaving discarded food everywhere

Target weight- 90kg, thats a loss of about 22 lbs

and mean I can get back into the other half of my wardrobe.

Whats my prize at the end.......kitesurfing again........right now I'd just sink
and drown

[Skylinerider]

I checked today, and I am up 2 lbs.:smilies27, but my pants are fitting a little looser, so something is working somewhere.

[DaJudge]

As of Monday I lost 3lbs my first week! :)

[jim65wagon]

I weighed yesterday actually, but now I have a chance to post.
Last week 210; this week 209...

it's only a pound but I've been hitting the treadmill a couple days a week and doing the weight machines the alternating days. I feel much better, than earlier this year, my energy level is up and I'm sleeping better.

As far as diet, I haven't really changed, just stopped getting seconds and thirdsies...oh, and no pie. I do indulge in a glass of wine with dinner, but that's supposed to be good for you, right?

[Nullifier]

Ok so after week one I have dropped 7lbs! Basically here is my regiment. (3) 500 calorie meals with 2 100-150 cal snacks. This is a total of 1700-1800 calories a day. I am wieght training and getting in 30 min cardio M,W,F. Tues and Thurs I am riding my bike to work it is 9 miles one way and 4 of it is offroad!

I will probably hit a loss plateau after next week we will see. oddly enough I have had less cravings and hunger then I thought. Big trick at night is to go to bed early. If I stay up later I get hungry.

I also have to say that I eased into the wieghts this week. I really worked all my upper body muscles each work out lightly so I would not have to suffer to much from D.O.M.S. syndrome. After this weeks muscle shock factor, I will increase the work out level.

As I get closer to december my work outs will start to include paddle training for the 300 mile Everglades Challenge race I will be doing in march.

[the dude]

Starting weight 320

first week 322
second weak 318

Need to incorporate more exercise. The wife and I made up over 40 frozen meals and packaged them in smaller portions. It works well and keeps me out of the left overs.

[DarinM]

It's very encouraging to see y'alls' good results so far.
I'm meeting with my doctor this afternoon to talk about my options.
I'll hit the grocery store on my way home and get healthy stuff. I've been way too undisciplined and lazy. I drive by a Chick-Fil-A on my way home and it's far too easy to just hit the drive-thru instead of have to cook and then do dishes, etc. Come home, turn on the TV, eat a chicken sandwich (or two). Bad things, man.... bad things...
Vegetables are good. Lots of vegetables.
Exercise - here is a challenge. How to get exercise and increase caloric usage when it hurts to walk even a few feet. That's one of the things I'm hoping my doctor can help me with. Maybe some kind of treatment for my knees so I can walk to get some weight off my knees so they won't hurt so I can keep walking and get more weight off, etc.
Or maybe I'll just have to keep the "lift-kit-for-Jeep" plan on the back burner and use some of my savings for that to look for a good stationary bike that won't collapse under my fat butt and kill me... Any suggestions?
Thanks, y'all. Again - congrats to those of you who are seeing success. It's encouraging.

[Lynn]

I'm meeting with my doctor this afternoon to talk about my options.
I'll hit the grocery store on my way home and get healthy stuff.
Or maybe I'll just have to keep the "lift-kit-for-Jeep" plan on the back burner and use some of my savings for that to look for a good stationary bike that won't collapse under my fat butt and kill me... Any suggestions?

Way to go, Darin. Glad you have that appointment lined up. I don’t know much about exercise equipment, but I have seen little pedal sets that you just put on the floor in front of a ‘regular’ chair. Maybe that would be a cheap and effective place to start?

http://a1061.g.akamai.net/7/1061/5412/home/www.walgreens.com/dbimagecache/344925.jpg

[OverlandZJ]

Started 254, now at 242. The 1st week i lost 2lbs but i had a reaccurance of my back injury and was laid up for 5 days where i felt nausous if i even thought of food. So i just kept hydrated. I did manage some toast here and there though.

I start another session of physical therapy today, and will be hitting the gym once i become able.

[lowenbrau]

Its been one week since I first posted in this thread. I was actually 196 then, and was 194 this morning. A successful week!

Down another pound, this week, to 193.

[Lynn]

I started at 240, last week was 239, and today was 237. Slowly whittling away. I’m sure progress would be faster if I could get that exercise routine going… The success story is that I haven’t bought ice cream in three weeks!!

[Nuclear Redneck]

I gained a pound and a half. This despite having run or walked over 90 miles since the start of August. :smilies27 I'm also eating healthier than I have in a long time.

Or course, my wife thought it was funny to comment, "Well, honey you ARE 35 years old now." Such a laugh riot, she is.

[Lynn]

I gained .

Here's your new mantra:

muscles are heavier than fat,
muscles are heavier than fat,
muscles are heavier than fat,
muscles are heavier than fat


Repeat as necessary.

[Skylinerider]

Week 2 weigh in: Lost 6 pounds!! So with the 2 pound gain last week, I am at a net 4 pound loss:sombrero:

[Ratpuke]

Awesome thread. What really works is having support. Last New Years I decided it was time to fix things in my life that I wasn't very happy with. I was tired with being tired of being out of shape and watching year after year as the pants got tighter. Turns out gaining 5 pounds a year for 7 years added up. Anyway, by starting to drink water (I hated it and still hate it but understand the benefits associated with drinking it), cutting out sugars and all junk, eating more protein, walking the dog every day for an hour, etc. I was able to lose a total of 49.5lbs. Turns out I ate a lot of crap and ate out a lot more... always making excuses. I've gained back ~5 pounds since losing it all, but these days my diet is more flexible and I'm back to eating the things I like - in moderation of course. I've noticed now that when I feel "blah" I've been eating junk and when that happens I go back to being "good" for awhile and I feel better and the few fluctuating pounds come off again.

So, now that I've found this thread maybe I can get motivated to lose the last of it...

:elkgrin:

[jim65wagon]

It's been another week, and other than missing Friday (spent that evening packing up for the Elk Rendevous) I've gone to the Y for at least an hour every week night. Another week, another pound, down to a svelte 208! I already feel stronger/better than I have in quite a while.

muscles are heavier than fat,
muscles are heavier than fat,
muscles are heavier than fat,
muscles are heavier than fat

[the dude]

Awesome thread. What really works is having support. Last New Years I decided it was time to fix things in my life that I wasn't very happy with. I was tired with being tired of being out of shape and watching year after year as the pants got tighter. Turns out gaining 5 pounds a year for 7 years added up. Anyway, by starting to drink water (I hated it and still hate it but understand the benefits associated with drinking it), cutting out sugars and all junk, eating more protein, walking the dog every day for an hour, etc. I was able to lose a total of 49.5lbs. Turns out I ate a lot of crap and ate out a lot more... always making excuses. I've gained back ~5 pounds since losing it all, but these days my diet is more flexible and I'm back to eating the things I like - in moderation of course. I've noticed now that when I feel "blah" I've been eating junk and when that happens I go back to being "good" for awhile and I feel better and the few fluctuating pounds come off again.

So, now that I've found this thread maybe I can get motivated to lose the last of it...

:elkgrin:


Hey ms puke:

Good to see you here! Our trip up north did it for me. I just don't want to miss out on that kind of stuff due to my weight. Feeling better, eating better...

[davegonz]

Late to the game, but I'm in. I'm 5'-8" and 210lbs. Need to cut some calories and do some form of daily exercise.

[sgt rock]

the past few weeks have been going great with work outs- being 48 and back in school had some one gal tell me that she noticed i was changing and that was a ego boost especially from someone over half my age. (smirk)

i am still on the machines on the gym after afew weeks and have seen the plates increase each day i not week. i would go to free weights but time is a big factor. my hikes up shaw butte have went from 45 minutes to 30 and when the weather cools a little more here in arizona will be biking more!!

as far as food- lots of vegi's, tuna, turkey and chicken breast- do not even crave junk food or sugar drinks anymore.

i have noticed that i am no longer wearing my shirts outside and feel more comfortable tucking them in. i do know my waist has decreased but my shirt sleeves are a little tighter (not arguing that) -

wish i could have posted a start picture-

[SEREvince]

Slightly depressed with my overall results so far. I have lost 3 pounds, but I have lost 0 inches off of my waist! It's driving me crazy

Admittedly I was pretty bad on a recent 3 day trip for work, but other than that I have been eating a ton of rabbit food and sticking to fish and chicken for meat.

My run times are improving pretty well and I don't feel just wasted afterwards. So I am happy about that.

I've been running, riding my road bike and hitting spin class for exercise. I really need to do something about weight training to build some muscle. I am completly in the dark when it comes to lifting weights.

Where are you guys doing to build those big guns?

Cheers

Vince

[Nuclear Redneck]

Here's your new mantra:

muscles are heavier than fat,
muscles are heavier than fat,
muscles are heavier than fat,
muscles are heavier than fat


Repeat as necessary.
Yeah, that mantra got me in trouble

<cartman> I'm not fat, I'm just big-boned...BEEFCAKE...BEEFCAKE</cartman>

[sgt rock]

Slightly depressed with my overall results so far. I have lost 3 pounds, but I have lost 0 inches off of my waist! It's driving me crazy

Admittedly I was pretty bad on a recent 3 day trip for work, but other than that I have been eating a ton of rabbit food and sticking to fish and chicken for meat.

My run times are improving pretty well and I don't feel just wasted afterwards. So I am happy about that.

I've been running, riding my road bike and hitting spin class for exercise. I really need to do something about weight training to build some muscle. I am completly in the dark when it comes to lifting weights.

Where are you guys doing to build those big guns?

Cheers

Vince

i have to quip and say that there is genetics involved with what you hope to desire....if i had a body part that stood out would be my legs..in the gym many people ask me how and what i do for them but reality was it was something i was born with.

one way to see how a muscle will grow such as the biceps is to see how the muscle ends by the opposite side of the elbow. my muscle ends about two fingers at this point and know that genetics will make it nice and tone working out but will not be massive...

i have two books i can recomend:
"getting stronger" bill pearl- shows many ways of using weights.

and for inspiration:
"Fitness is Religion: Keep the Faith" Ray Kybartas

[SEREvince]

i have two books i can recomend:
"getting stronger" bill pearl- shows many ways of using weights.

and for inspiration:
"Fitness is Religion: Keep the Faith" Ray Kybartas

I was very lean and pretty darn fast in the not too distant past. So I know the potential is there. As far as getting stronger I don't wan't to be the Governator, just stronger.

I appreciate the info on the books, I'll have to check them out.

Thanks

Vince

[Grim Reaper]

I'm in!

I already took my work cohorts for $100 on one of these bets. :xxrotflma
I was 240 in Feb. I'm 205 now. I only have 10lb more to reach my official goal.

My secret was this fad diet as out lined here (http://www.youtube.com/watch?v=VKs0oEIVOck).



Motivation:

My 7 year old daughter being fatherless.
Heart problems run in my family. I already had a heart attack at 37 and now sport 3 stints. 240 was the biggest I ever got but my genetics seems to be prone to clogging up even though my Cholesterol was never over 210. My father died at 45.

The warnings of a slow miserable death after years of popping pills and getting Diabetes all the fun that comes with it that my Cardiologst kept telling me final set in Feb.

How is did it:
Portion control. I cut my calorie intake in half. When I go to lunch I literally take the meal and divide it in half. Doggy bag the second half for lunch the next day or dinner. So I get two meals for a financial savings.

I quit with sugar drinks. Water is what I get when I go out and it saves $1.50 to boot.

The biggie is exercise. I do not have the discipline to go to a Gym. I tired the who exercise machines. They ended up becoming clothes hangers. I had to figure out a way to get exercise daily. I started bicycle commuting :bike_rider: I now take 1/4 of my blood pressure medication and my resting BP is 112/68. I take half my prescribed cholesterol meds and my test are usualy around 105 but my HDL is low. I need to see if the exercise raised it.

[silentsamurai]

Your all doing a great job. I may be 6'2 150lb's but i'm currently trying to bulk up and your daily posts also give me inspiration.

So keep up the good work, eat healthy, take a 30min walk before you get ready for work every morning, and keep at it. Theres so many people on this thread already, all you need to do is give each other the support you need and you can achieve your goals in no time.

Cheers,
Adam

[Nullifier]

Ok so Friday is my official weigh in day. I lost another 6lbs this week for a total of 13lbs so far! I thought I would hit a plateau this week so I am going to roll the dice and say I will get one more week of large numbers drop. Especially since I am uping my "play time" this week.

I will now be looking at 3 hours of gym time. 50 miles of bike and 15 or more miles of paddling. Oh and a limit of 1700 calories of food intake per day. THis seems to be working really well for me since I am breaking it up between 3 meals and 2 snacks per day. I really have no hunger issues and if I do start to get a little hungry in the evening I just drink a large glass of water before I go to bed.

[jim65wagon]

Slightly depressed with my overall results so far. I have lost 3 pounds, but I have lost 0 inches off of my waist! It's driving me crazy

My run times are improving pretty well and I don't feel just wasted afterwards. So I am happy about that.

I've been running, riding my road bike and hitting spin class for exercise. I really need to do something about weight training to build some muscle. I am completly in the dark when it comes to lifting weights.

Where are you guys doing to build those big guns?

Cheers

Vince

Don't get depressed! We're all in this together! Last weigh in I've only dropped 2 lbs, but like you I can walk farther/faster and my recovery time is improving. In just three weeks I feel better than I have in years. You're feeling better and you're exercising, that's the important thing.

As for the big guns - you're taking a spin class, so you're at a Y or a gym? They must have a weight room, go ask one of the trainers, or even someone just working out how some of the machines work.

The machines at the Y here have a very good description of their use and muscle groups they work. Between that and watching other people using the machines I caught on pretty well.

[Spikepretorius]

Week 3 and I'm down to 242lbs from 250lbs. Slow but sure.
I reckon if I go for colonic irrigation I'd prolly lose 20lbs in one go. he he he :sombrero:

[lowenbrau]

Still steady at 193. I ate quite a lot better this week too but I began jogging so I'm going with the " Muscles are heavier than fat" mantra.

[Lynn]

OK peoples, post up your EOM results!!

My weigh-in this AM showed that the scales are stuck at 237 (same as last week). So I'm -3# for the month. Not gonna win like that.

HOWEVER, Only had one ice cream this month, and we joined the Y. 25 min. on the treadmill yesterday, and am going to meet my wife there again tonight, so I'm poised to win the Oct. challenge (I'll start a new thread (http://expeditionportal.com/forum/showthread.php?t=19262)for that one).

Post up, folks, post up. I know we have some big losers out there!

[the dude]

315 yesterday.

Down 5lbs for the month.

[Lynn]

Down 5lbs for the month.

Yeah!

[Lynn]

I am at a net 4 pound loss


I lost another 6lbs this week for a total of 13lbs so far!


Week 3 and I'm down to 242lbs from 250lbs.


Still steady at 193.


So I'm -3# for the month.


Down 5lbs for the month.

I just did a quick survey of the posts from the last week of Sep., and it looks like Nullifier is our biggest loser!! (My apologies if I missed anyone, please set the record straight if I did)

Hearthealthy congratulations to all!!

[Nullifier]

I just did a quick survey of the posts from the last week of Sep., and it looks like Nullifier is our biggest loser!! (My apologies if I missed anyone, please set the record straight if I did)

Hearthealthy congratulations to all!!

Thanks Lynn. There is no bigger badge of honor then being the biggest LOSER on expo:exclaim: :hehe: