OS Weight Loss 2011

[Perfect Zero]

Re: OS Weight Loss 2011

I didn't know there was a weight loss thread going around. Two years ago, I was at 270 and decided that I wanted to lose weight. Over five months, I lost 35 pounds and got down to 235 before Thanksgiving got the best of me. I didn't balloon, but over time I've come back to 270 and I'm going to try and do it again. I started to lose weight about a week ago, and I've lost three pounds. Over time, that will average out to about a pound and a half per week.

The biggest thing for me is the people that I live with. My whole family (save for my brother; don't know how he got the high metabolism) is on the overweight side of things. When I first started to lose weight, my Mom was on the wagon and we stopped buying junk foods. However, she fell off about a month in and went back to junk foods and the like. It's hard to say "no" when it's all around you and others are doing it. Hopefully, I'll find a job soon and will be able to move out, but I don't know when that will happen in this economy...

In any case, I hope it sticks this time. Again, I've already lost three pounds so it's a start. Hopefully, I'll reach my 235 goal by the end of January next year, if not sooner.

[NDAlum]

Re: OS Weight Loss 2011

Yeah...sure copy the fireman.
Typical P.O.

M.K.
Knight165

I'll let this slide...just like you pole slide!

BURN!

[Knight165]

Re: OS Weight Loss 2011

I'll let this slide...just like you pole slide!

BURN!

Don't make me break out the...

"God made Fireman, because even cops need heroes" poster!(I think I just did in a way:o)

Oh...what place did you guys come in ...in baseball?!

Now go eat a salad or two and drop that 15 lbs!
(oh...and just so you know...the sign over Dunkin' Donuts does not read...
S T O P.....you could pass a few in the radio car)

M.K.
Knight165

[Jonesy]

Re: OS Weight Loss 2011

I'm off the wagon.

Well get the F back on mate!!!

[NDAlum]

Re: OS Weight Loss 2011

Don't make me break out the...

"God made Fireman, because even cops need heroes" poster!(I think I just did in a way:o)

Oh...what place did you guys come in ...in baseball?!

Now go eat a salad or two and drop that 15 lbs!
(oh...and just so you know...the sign over Dunkin' Donuts does not read...
S T O P.....you could pass a few in the radio car)

M.K.
Knight165

All the motivation I need!!!!!!!!!!!!!!!!!!!!!!

<iframe src="http://www.youtube.com/embed/mHz53_KRQSs" allowfullscreen="" width="640" frameborder="0" height="360"></iframe>

[EnigmaNemesis]

Re: OS Weight Loss 2011

All the motivation I need!!!!!!!!!!!!!!!!!!!!!!

<iframe src="http://www.youtube.com/embed/mHz53_KRQSs" allowfullscreen="" width="640" frameborder="0" height="360"></iframe>

Ummmm... what kind of motivation?

[Marino]

Re: OS Weight Loss 2011

Okay, I am 6'1" 180 lbs, but not in great shape. I'm not looking to add a lot of muscle, but I want to get stronger and in better shape. I'm looking to run everyday and do exercises around the house (can't afford to drive up to school which 30 minutes a day, or a gym membership closer around here). Any suggestions?

I'm also trying to cut out soda, by just drinking water and juices. And also starting to work more on a diet.

My only goal is make my body match my frame of a slender guy.

[Jonesy]

Re: OS Weight Loss 2011

Interesting read about alcohol and losing fat: http://www.leangains.com/2010/07/tru...nd-muscle.html

It even has an interesting strategy at the bottom which shows how it could (in theory) be possible to drink heavy once a week and still lose fat. Basically it says:

Eat very little carbs that day
Eat very little fat that day
Eat lots of lean protein that day
Stick to low carb drinks light spirits with diet mixers or dry wines


On an unrelated note check out this cool weight loss calculator / simulator program. You enter your weight / age etc and then enter your goal weight and the time you want it to take and it calculates your daily cal needs. It also allows you to enter in increased activity and this effects the time taken / cals needs etc. Pretty cool little tool:

http://bwsimulator.niddk.nih.gov/

[Jonesy]

Re: OS Weight Loss 2011

Some cool I read today from Alan Aragon (nutritional guru famous for his no BS approach and legitimacy)

The postexercise "anabolic window" is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

To add to this... Why has the majority of longer-term research failed to show any meaningful differences in nutrient timing relative to the resistance training bout? It's likely because the body is smarter than we give it credit for. Most people don't know that as a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours: http://www.ncbi.nlm.nih.gov/pubmed/21289204

Here's what you're not seeming to grasp: the "windows" for taking advantage of nutrient timing are not little peepholes. They're more like bay windows of a mansion. You're ignoring just how long the anabolic effects are of a typical mixed meal. Depending on the size of a meal, it takes a good 1-2 hours for circulating substrate levels to peak, and it takes a good 3-6 hours (or more) for everythng to drop back down to baseline.

You're also ignoring the fact that the anabolic effects of a meal are maxed out at much lower levels than typical meals drive insulin & amino acids up to. Furthermore, you're also ignoring the body's ability of anabolic (& fat-oxidative) supercompensation when forced to work in the absence of fuels. So, metaphorically speaking, our physiology basically has the universe mapped out and you're thinking it needs to be taught addition & subtraction.

Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

So bascially the whole "post workout shake / meal within an hour of training for maximum muscle gains" is pretty much untrue and once again something that was pushed by supplement companies to sell their products.

[EnigmaNemesis]

Re: OS Weight Loss 2011

Well, started some CrossFit today with a trainer I know, along with my buddy who is a body builder/trainer.

My goodness!!!!

20 minutes in I was sweating more than 2 hours of weights and cardio. My heart rate was constant... and these were "seemingly" little simple things.

But boy they utilize entire muscle groups, show weaknesses you NEVER knew you had, and are very humbling and demoralizing at first.

But you know what?

I LOVE IT!!!!! I am so going to be all SPARTA! looking on this routine!

It is amazing!

[Jonesy]

Re: OS Weight Loss 2011

So it's coming up to Summer here in Australia and I have roughly 3 months to Christmas which will be spent by the pool at various parties etc so I have decided to go on a hardcore cut from now until then.

Nutrition
I'm doing cal cycling basically like this:
I go really low cal (40/40/20 macro split) 5 and a half days per week 1500 cals per day then I have a cheat meal to eat at maintenance Friday night then have a sort of ‘cheat day’ on Saturday where I eat above maintenance but like always try to hit the macro goals.

Mon: 1500 cals
Tues: 1500 cals
Wed: 1500 cals
Thurs: 1500 cals
Friday: 2500 cals
Sat: 4000 cals
Sun: 1500 cals

This averages out to 2000 cals per day and I like it because it allows me to let my hair down a bit on Friday night and on the weekend when I’m spending time with the family etc but allows me to have solid fat loss during the week while I’m busy.
I have used IF to great success in the past but at the moment I have 3 square meals per day (usually pro oats for breakfast, 250 grams of chicken breast + broccoli for lunch then a variety of things for dinner plus a protein shake.)

Training
I'm sticking with my current 7 day split workout wise like this:
Chest
Back
Tri’s
Bi’s
Legs
Shoulders
Abs / Core

I get up at 5am to lift to get it done before my daughter and wife get up so I can be there to help get ready for the day. My wife also works nearly full time so life is hectic but I wouldn’t change a thing. For this cut I am adding in 45mins of cardio post workout so I have pushed it to a 4.30am start to get this done.

Because I lift at home my access to some equipment / weights is a bit limited so I generally stick to lower weight higher rep 10-15 rep schemes.

Supps
Currently I used Xtend intra workout, Dymatize Vanilla Protein powder, a multi vitamin and fish oil tabs and have ordered a pre-workout supp from bb.com that should arrive soon.

Today was my first day and the cardio was a bit tough to get through (45 mins at max incline and 6.5kph / 4mph and 450 cals burnt) but all good and worked up a good sweat.

Weigh ins will be every friday and current weight is 95kg or 209.4lbs so I have put on a bit of weight in the last few months. Haven't missed a training session and strength has gone up but I have been eating to much. Not any more!

Wish me luck!!!

[duffman]

Re: OS Weight Loss 2011

I get up at 5am to lift to get it done before my daughter and wife get up so I can be there to help get ready for the day. My wife also works nearly full time so life is hectic but I wouldn’t change a thing. For this cut I am adding in 45mins of cardio post workout so I have pushed it to a 4.30am start to get this done.

Any tips on how to start and stick to an early workout regimen? Were you always an early riser where it was easy to start working out early? Do you manage to stick to a certain bedtime every night? I would love to get on a steady plan of getting up real early before work, but every time I try I fall off within two weeks or so. Plus I would end up staying up late on the weekends which messed me up even further.

[Jonesy]

Re: OS Weight Loss 2011

Any tips on how to start and stick to an early workout regimen? Were you always an early riser where it was easy to start working out early? Do you manage to stick to a certain bedtime every night? I would love to get on a steady plan of getting up real early before work, but every time I try I fall off within two weeks or so. Plus I would end up staying up late on the weekends which messed me up even further.

Was I always an early riser??? HHHHHEEEEEEELLLLLL NO!!! I used to be able to sleep til lunch time if it was possible. I tried for years unsuccessfully to become a morning person but in the last 4 or 5 months I have finally been able to crack it.

What made all the difference in the world for me was that for 3 weeks I made sure to set my alarm for 5am even on saturday and sunday. In the past I would maybe last a week starting at 5am then I'd sleep in like usual on the weekends. After about 2 weeks of nothing but straight 5am starts it started getting easier then after about 3 weeks I started waking up just before the alarm and now it's like clockwork. Mind you I have a 2 year old daughter who gets up around 6-6.30am every day so it's not like I could have a long sleep in even if I wanted to.

Last night I set my alarm for 4.30am and here in Australia some of the other states changed to daylight saving time which pushed it back an hour and my phone automatically changed back an hour overnight. I still woke up exactly at 4.30am even though my alarm didn't go off for another hour. Made me wonder if I can totally do without the alarm clock now but I think I'll keep it for a bit longer.

The hardest part is you do start to get tired in the afternoon at first but even that has past now and I have good energy all day. I usually try to get to sleep by about 10pm to give myself a good 6-7 hours and I'm good to go. Honestly now it's become part of my routine it's like having a shower or cleaning my teeth when I wake up it just doesn't feel right when I don't start the day with a strenous training session now.

GL with it if you give it a try!!!

[EnigmaNemesis]

Sounds the exact mirror to me Jonesy about the sleeping, wake up routines, etc.

Well, broke the sub 230 barrier.

Got on the scale yesterday afternoon, and was 229 flat

Next goal is sub 220 to then sub 210. Want to be around 200-205.

Combining CrossFit workouts with my weight training and proper eating is starting to have me pick up steam.

Seems like it is taking "longer" cause of the muscle gains in the process, but where the scale lies, the clothes and tape does not.

Loving it!

[Jonesy]

Re: OS Weight Loss 2011

3 days down and so far so good.

Sunday was Bi's and 45 mins cardio
Monday was Legs and 45 mins cardio
This morning was Shoulders and 45 mins cardio

Legs are bit stiff but tomorrow is core + stretching which I think will help plus more cardio of course. Gotta get in bikini shape for the Aussie summer!

How's everyone else going with their weight loss goals?