Weight Loss - Tips & Daily Check-in

[CarryTheWeight]

Re: Weight Loss - Tips & Daily Check-in

2 weeks ago i was 215. Basically i just cut out soda's and started drinking water.

That's a great start, Block-O, it definitely worked for me. I haven't had a regular, non-diet pop/soda in almost two years and that was one of the things that may have contributed to the weight I lost...I was a huge pop drinker at one point, I'd have multiple cans or bottles a day. Just cutting that out made a metric ton of difference.

Later on, I ended up cutting most diet drinks out as well, so now it's usually unsweetened iced tea or La Croix sparkling water, both of which I have developed a huge liking for in the last little while. It's amazing what the High Fructose Corn Syrup in soft drinks can do to you in excess.

(BTW, wanted to also add that I'm 6'5" so although I can carry the 350 pounds moderately well, I'm now leaner and my stomach isn't as big as it used to be, despite my relatively "big boned" frame. I'm able to fit into XL shirts and 38" pants now, when I used to exclusively wear 3XL shirts and 46" pants. The lost weight may not be overwhelmingly dramatic on a dude my size but there's a hugely noticeable difference in those respects.)

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

How's everyone going?

I have only been doing cardio this week because of my elbow injury but that is all healed now so i'll be back in the gym. I have been on the road with work which means relying solely on take away food which makes it a bit more difficult but at least a lot of places have healthier alternaives like skinless chicken wraps etc these days.

Weight is down another 2 lbs this week but i'm very keen to get back in the gym!!!

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

My wife, daughter and I got invited to a bbq last night so i worked out before we went and did back yesterday afternoon after work:

Pulls ups 1 set to failure
Pull up negatives x 4 sets
Lat pulldown x 4 sets
Deadlift x 4 sets
Dumbbell rows x 4 sets

I was pretty good at the bbq, mainly just ate steak, some seafood (prawns / shrimp = delicious), some salad and little bit of this potato bake they had. Had 4 beers as well.

Got up at 5 this morning and bounced out of bed, downed the sugar free V and into the gym. I think this is the first time in my life I have been up this early on a saturday morning but i feel great and have more energy than i have in years. I used be the type of guy going to bed at 5am after massive drinking sessions not getting up then.

Today was Legs, Tri's and abs

Barbell squats x 4
DB lunges x 4
DB calf raises x 4
Tri Pushdown x 4
Tri kickback x 4
Overhard Tri extention x 4
25 x 4 situps

Was drenched in sweat but it was good workout. Headed out the door for 45mins cardio walking the dog. Legs were a bt shaky but nothing too dramatic.

Seriously for guys who don't exercise you are really missing out. I few benefit i have personally notice:

1. I feel better all day
2. I have more energy
3. I sleep really well. None of this insomnia type crap i used to suffer from.
4. My skin is better
5. My clothes fit better.

Seriously its good stuff!!!

[Zer0xray]

Re: Weight Loss - Tips & Daily Check-in

Hey, are any of you guys using any supplements? I'm using max lean system 7 now but it doesnt really curb my appetite...it actually makes me really hungry for some reason.

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

I have 1 scoop of protein powder in my morning oatmeal (currently using optimum nutrition cookies and creme flavour) and sometimes one scoop in a shake later in the day but that is pretty much it. I do take a multi vitamin and fish oil tabs daily as well for general health and well-being.

I personally never found any of those fat loss or appetite suppressants any use and were always a waste of my money. Other than Ephedra which in illegal here and maybe caffeine i don't think those fat loss pills are worth the money.

I've still been training everyday and have lost another 5lbs while dropping a couple of belt sizes so things are going well. I don't like posting here everyday though as it seems strange posting here so often when nobody else is. I wonder where Born is, he has similar starting stats to mine and a similar goal as well?

[roadman]

Re: Weight Loss - Tips & Daily Check-in

I'm going to start posting again. I haven't posted since this summer.

I won a 10 lb weight loss bet with my doctor, but I put 8 back on again.

I'm 5 ft 8 and weighing 282 this morning.

I'm starting a lifestyle change of a book written by Wendy Chant called, Crack the Fat-Loss Code. The first week is similar to South Beach, restricting carbs to below 20 in the first week. Weeks 2-4 is called macro nutrition where you allow a few more carbs back in and alternating Low Carb- Higher Carb days. Weeks 5-6 allow more carbs and a lot of days during the week where you are having maintenance days, high carb days and low card days. Weeks 7-8 are called the maintenance weeks where you have one cheat day and one more higher carb day. If you still have more weight to lose, go back to week #2-4 and repeat the process. Basically, it's recycling cards each day.

I'll be doing Bob Harper's DVD for working out and a few days of week at they gym in between.

For breakfest, had a Egg Cheeseburger. Low fat turkey meat seasoned(3 0z) 1 whole egg with 5 egg whites and cheese sprinkled on top.

This plan has you eat 5-6 meals per day. No fruit or starchy veggies the first week.

[mattsb84]

Re: Weight Loss - Tips & Daily Check-in

That kind of sounds like it wants you to put your body in ketosis. Which makes sense. Instead of using carbs for energy, you're body will start using your fat stores to convert to energy. It's a good fat loss technique....if you can stick with it. Which can be said by just about any diet. Stick with it and be consistent and your results should be quite good.

Of course, i don't see any mention of what your mbr is and what your adjusting your caloric needs to? What does it say about that?

[roadman]

Re: Weight Loss - Tips & Daily Check-in

Sorry, what does mbr refer to?

[aukevin]

Re: Weight Loss - Tips & Daily Check-in

It's been just a week or so over a year now since I decided to healthy up and lose the weight. I had a max of 206 last year, a minimum of 156 in February of this year, and a current weight of 164. I've found a pretty happy medium in the 160-165 area, I feel good in my clothes, health-wise, and am still able to eat the treats from time to time.

[mattsb84]

Re: Weight Loss - Tips & Daily Check-in

Sorry, what does mbr refer to?

Sorry should have been BMR. It's essentially what your caloric intake is in a given day to maintain your current weight. There are a few calculators out there (a really good one in this thread somewhere) that will give you a guideline of what yours is. It's just an approximation, but from what I've seen using it, it's fairly accurate.

You plug in your height/weight/and maybe age and it spits back a range of what your bmr should be. Eating below that number will cause you to lose weight, eating above that number causes you to gain. As you lose weight, your bmr will decrease. You'll want to adjust your caloric deficit once you plateau or once you stop meeting whatever goal you set.

[roadman]

Re: Weight Loss - Tips & Daily Check-in

Sorry should have been BMR. It's essentially what your caloric intake is in a given day to maintain your current weight. There are a few calculators out there (a really good one in this thread somewhere) that will give you a guideline of what yours is. It's just an approximation, but from what I've seen using it, it's fairly accurate.

You plug in your height/weight/and maybe age and it spits back a range of what your bmr should be. Eating below that number will cause you to lose weight, eating above that number causes you to gain. As you lose weight, your bmr will decrease. You'll want to adjust your caloric deficit once you plateau or once you stop meeting whatever goal you set.

Found the one in here.

Maintain- 2533

Fat Loss- 2256

Just had a protein shake with water for meal #2.

[TripleCrown9]

Re: Weight Loss - Tips & Daily Check-in

Hey guys, I just found this thread today. Didn't read through all 158 pages but I love the idea. I just weighed myself, and my situation is 6'3 305. I really want to drop close to 60 or 70. I currently don't have a job, but I am in college which requires a small amount of walking between classes. Other than that, I am quite lazy. Can someone please tell me how to improve my diet and physical activity, as well as keep me motivated to get down to where I want to be? Thanks a whole lot guys.

[mattsb84]

Re: Weight Loss - Tips & Daily Check-in

Find your bmr. Subtract anywhere from 100-500 calories from that to create a deficit. Be consistent with your diet and you'll lose weight. Throw in going to a gym or being more active and you'll lose more weight. As you lose weight or you plateau, readjust your caloric intake to continually create a deficit. Obviously as you lose weight, your going to require fewer cals so you will need to stay on top of that to continue towards your goal.

As far as diet...you need to first log what you're eating to see what you're currently taking in. Adjust from there. I'd say stick to lean meats, veges/fruits, whole wheats, oatmeal, and do not forget fiber. Stay away from fried or high fat foods, candy, soda, alcohol..etc. Water is your friend, drink a lot of it. Six meals a day works for some people, doesn't work for everyone. Find what works for you. Diet is where you will see the most gains if you stay consistent with it. It's going to be a mental grind and you'll fail on occasion. Do not let that deter you, but also really work at not sabotaging your efforts. The first month or two will be the worst. Expect hunger pangs, and any other side effects you feel when you get hungry. For me, it was headaches, but i got over it and eventually my body adjusted.

If you put the work in, make the changes/sacrifices, in one year, you'll probably make your goal.

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

Awesome post Matt!

SwampStomper try one of the diet tracking websites like www.fitday.com or www.livestrong.com so you can see exactly what cals you are taking in and go from there.

Also don't be disappointed if you don't see immediate results. Real permanent results take a long time to achieve but it's the overall trend towards healthy living that will change your life, not some crash diet or magic pill. When you think about it it has probably taken you years to get to 305 so it's crazy to think it's only going to take months to lose it.

Be consistent, be patient, be willing to invest the time into educating yourself about nutrition and training and you'll be better off for it. GL with your goals.b

[roadman]

Re: Weight Loss - Tips & Daily Check-in

Man, yesterday was tough on this carb restriction diet that will only last 1 week. I've heard that nausea, headache and constipation are side effect. I had a headache all day that Ibprofen couldn't cure.

For lunch, I had a huge salad with 8 oz of grilled chicken with olive oil(for fat) and red wine vinegar doused with parmesan cheese.

For a snack, I had 2 slices of Turkey Deli with one slice of cheese and mayo.

For dinner, 8 oz of salmon, a much smaller salad, and 1 cup of broccoli. Also, had a ton of water, close to 80 oz.

I didn't work out because of the headache I had.

Popped on the scales this morning and was down to 279, a loss of 3 lbs.

I'm writing everything down as well.

I'm taking medication for a low thyroid and this doesn't allow me to eat anything for 2 hrs in the morning. I'll be having breakfast in about 45 minutes.