Weight Loss - Tips & Daily Check-in

[NDAlum]

Re: Weight Loss - Tips & Daily Check-in

I'm assuming you mean no carb HAHA

Good luck man that belt is heavy enough!

I weighed in Monday at 227.8, the heaviest I've been in a long while. Not stepping back on the scale until this upcoming Monday. BTW at 6'3 I could rock 240 and still look decent. At 227.8 people thought I lost weight. I love my frame

Goal is 210.

[WazzuRC]

Re: Weight Loss - Tips & Daily Check-in

I'm really trying to focus on eating smaller portions and eating a lot healthier right now but it's difficult. Our minor league baseball season ended a month or so ago we had a bunch of extra soda's, bags of chips, and Crunch/M&M/Kit Kat's left over that are now here in the office. I'm talking cases of candy, chips, and sodas not just a few.

It's really killed my diet the last 2 weeks as they are literally 15 feet away from me at any point during the day, tempting me.

[USF11]

Re: Weight Loss - Tips & Daily Check-in

Ohhh your stomach isn't going to like you after that USF.

I have the occasionally cheat meal but usually just 3 or 4 slices of pizza and few beers or something. While it tastes good i generally don't feel to good the next day and spend more time than normal visiting "le crappier". I guess my body is so used to bloody oats, chicken and broccoli now it freaks out when i have fast food.

Surprisingly I am good.

Not drinking pop and just drinking light beer and water has helped my diet too.

[NDAlum]

Re: Weight Loss - Tips & Daily Check-in

I'm really trying to focus on eating smaller portions and eating a lot healthier right now but it's difficult. Our minor league baseball season ended a month or so ago we had a bunch of extra soda's, bags of chips, and Crunch/M&M/Kit Kat's left over that are now here in the office. I'm talking cases of candy, chips, and sodas not just a few.

It's really killed my diet the last 2 weeks as they are literally 15 feet away from me at any point during the day, tempting me.

Yea that's torture...

The candy would be screaming my name!

To curb my sweet tooth I eat 2 cliff bars a day. They are not the best for you, but I tend to eat them early in the day and it prevents me from eating an entire 12 pack of cookies...so ha

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

Hey Kearnzo how's it all going (and everyone else)?

[NDAlum]

Re: Weight Loss - Tips & Daily Check-in

We have a "Maintain your weight during the Holidays" program at work. I signed up for it and have my little card where I track my progress.

I'm doing decent with things but there's room for improvement...mainly consistency.

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

That's a good idea. The Christmas season is always pretty bad for stacking on the weight.

I am down another few lbs now to just below 200lbs and my work pants fall off me without a belt so i need to update the wardrobe but i'm a bit of a tightass when it comes to clothes so i'll prob wait to drop a bit more and just keep tightening the belt for now. I don't want to buy a whole set of new work clothes (i wear dress slacks, shirt and tie to work everyday) then have them end up being too big after i keep cutting. I think i'll just wait to reach my goal weight (i figure i'll be around 180-185 at 10-12% bodyfat) then i'll just get some really nice tailor fitted clothes to show off the goods. Feels good, haven't been this low for a long *** time!

I'm still going to keep cutting up to xmas, have a couple of days off then i'm going to crush my goals in 2011. I'll playing lots of basketball over xmas with my cousins who used to be really good players so that should keep the weight off while i have some beers and turkey.

I've started adding 20 minute runs to end of my weight sessions 5 times per week. I now get up at 4.45am every morning and feel great.

[NDAlum]

Re: Weight Loss - Tips & Daily Check-in

Congrats to you and getting that routine down. Honestly just imagine how happy everybody would be if they were in shape and devoted a portion of their life to physical fitness & health.

How many cals you eat a day?

I'm 6-3 225 and shooting for 2000-2200, which might even be too low. I'm using www.fitday.com to log cals, starting yesterday, and it says I should burn 3400 cals/day.

Just went to a BMR calculator site and it says 2300, so I think my plan is pretty good. I'd guess I burn 2800 in a day on average.

I'm excited to log everything I eat. I need to pass the honesty test this time around...Thursday will be a huge test.

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

Congrats to you and getting that routine down. Honestly just imagine how happy everybody would be if they were in shape and devoted a portion of their life to physical fitness & health.

How many cals you eat a day?

I'm 6-3 225 and shooting for 2000-2200, which might even be too low. I'm using www.fitday.com to log cals, starting yesterday, and it says I should burn 3400 cals/day.

Just went to a BMR calculator site and it says 2300, so I think my plan is pretty good. I'd guess I burn 2800 in a day on average.

I'm excited to log everything I eat. I need to pass the honesty test this time around...Thursday will be a huge test.

Ain't that the truth!

I eat 1800-2000 monday to friday than closer to maintenance on the weekend (2600-2800). I tend to find i need to eat less than the calculators say to lose weight so i don't know if my metabolism is screwed up or what but it works for me. Your cal's look spot on to me for someone your size.

I am really amazed in the difference doing the big compounds has made in my progress. Ever since i have started deadlifting, squating, pullups and BB rowing my fatloss really feels like it has taken off and strength gains have been through the roof. I am actually doing less cardio than ever but my bf is dropping, my work slacks are all now too big and need to be replaced and i am literally starving hungry all the time. I don't let it cause me to overeat (the power of the mind FTMFW!) but i wake up ravenous everyday now and i never had it happen like that when i was cutting before when i was guilty of doing lots of "beach muscle" style lifts (I was rocking those Bi curls, tri kickbacks and crunches ) and heaps of cardio without much success.

I know it's a novel concept but all I started doing was what other people who I aspire to look like are doing. Most people with an absoulte killer physique like I want lift heavy and often and do all the compound movements. For some reason I must have thought i knew better. :/

So from now on my motto is: Do what successful people do. both in this area and in life.

[Alex the Great]

Re: Weight Loss - Tips & Daily Check-in

I am really amazed in the difference doing the big compounds has made in my progress. Ever since i have started deadlifting, squating, pullups and BB rowing my fatloss really feels like it has taken off and strength gains have been through the roof. I am actually doing less cardio than ever but my bf is dropping, my work slacks are all now too big and need to be replaced and i am literally starving hungry all the time. I don't let it cause me to overeat (the power of the mind FTMFW!) but i wake up ravenous everyday now and i never had it happen like that when i was cutting before when i was guilty of doing lots of "beach muscle" style lifts (I was rocking those Bi curls, tri kickbacks and crunches ) and heaps of cardio without much success.

I know it's a novel concept but all I started doing was what other people who I aspire to look like are doing. Most people with an absoulte killer physique like I want lift heavy and often and do all the compound movements. For some reason I must have thought i knew better. :/

That's mainly because compound lifts increase your body's metabolism for the next 24 hours or so. Alan Aragon (nutrition/fitness genius) says that he doesn't recommend cardio for anything other than cardiovascular fitness. He says for people trying to cut down BF, weight lifting provides everything you will need.

[USF11]

Re: Weight Loss - Tips & Daily Check-in

Question, after and during set of squats , I get a light-headed feeling.

Is this a breathing issue? Or is it bad bar placement, cutting off blood flow?

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

Question, after and during set of squats , I get a light-headed feeling.

Is this a breathing issue? Or is it bad bar placement, cutting off blood flow?

I wouldn't think it would be bar placement and would be more breathing related but i'm far from an expert. Maybe try dropping the weight and concentrating purely on breathing for a few sets to see if that rectifies the problem?

If you notice no change maybe try using a squat pad to reduce the load on the traps to see if that helps?

[USF11]

Re: Weight Loss - Tips & Daily Check-in

I wouldn't think it would be bar placement and would be more breathing related but i'm far from an expert. Maybe try dropping the weight and concentrating purely on breathing for a few sets to see if that rectifies the problem?

If you notice no change maybe try using a squat pad to reduce the load on the traps to see if that helps?

Will do. Its so sad I can Bench Press nearly twice what I can squat.

[Jonesy]

Re: Weight Loss - Tips & Daily Check-in

Will do. Its so sad I can Bench Press nearly twice what I can squat.

a lot of people are like that that and LOTS of people don't even work the legs at all which i have been "guilty" of that before myself. At the end of the day i'm not one of those guys who is going to make fun of someone who only works upper body, i mean at the end of the day it's their body and i really don't give a rats *** what they do. I've noticed huge improvements in all area's once i started working the lower body as hard as the upper body though and my legs have caught up quick strength wise and i'm now about even for bench and squats with deadlifts being slightly heavier than the other two.

Squats are by far the most difficult to get the form 100% correct imo and it makes a world of difference once you do. I was always leaning forward and not driving from the heels and concentrating on that has really helped. Once you get everything lined up and are confident with the form the weight goes up really quickly because those big quad/hamstring muscles have a lot of untapped potential.

[mattsb84]

Re: Weight Loss - Tips & Daily Check-in

SquatRX on youtube is good stuff for those who want to learn or are struggling with squats.