View Full Version : The Icrontic 30 pound challenge
Start by switching to Coke Zero.
Fifty percent protein is way too high. A lot of it will end up converting to fat, plus you'll feel a lack of energy in the meantime with the loss of carbohydrates. A second party of it is that it's very hard to build muscle and lose fat at the same time, so a lot of protein may be counter productive to your weight loss goals unless you are simultaneously lifting weights.
pft... whatever. 1000g of protein sounds fantastic! :)
No I didn't add that up, but damn it too many carbs is bad as well.
the_technocrat
25 Feb 2007, 4:09pm
I rarely drink water so I think I'll start replacing coke with water and do some light exercises and see what happens. I don't think it can hurt anything. :)
I've been doing this since December, and I like it. I found that the right place between quantity/portability is a 500ml bottle. I like the small-mouth nalgene, so water doesn't slosh out when you're drinking it.
Check out Water Joe if it's available in your area - it's caffeinated water. Or maybe get some caffeine or taurine from GNC?? :confused:
pft... whatever. 1000g of protein sounds fantastic! :)
No I didn't add that up, but damn it too many carbs is bad as well.
In my opinion, the low carb thing is a lot of hype. You lose almost all your strength doing that, and a lot of people find themselves quite cranky out of lack of energy, and the lack of food they can eat. So long as you're using the carbs towards something, don't worry about it.
profdlp
26 Feb 2007, 6:00pm
...How do you make your shakes? If that could fill me up, then we can add that...
My breakfast shake is 8 oz. of skim milk and a scoop of whey powder. My post-workout shake is a scoop of whey powder in water. My banana shake is 8 oz. of skim milk, a scoop of whey, one banana, and several ice cubes, all stirred up in a blender. If I'm slightly relaxed in my fat intake I will toss in a small handful of dry-roasted unsalted peanuts.
Well I picked up some whey protein, fiber pills, snickers protein bars, I have more eggs than you wanna know, and about 16 cans of tuna, with two types of fiber one cereal and honey wheat oats or whatever, with silk soymilk with a bunch of omega 3 and fiber to boot.
I should be poopin like a mad man soon.
Gotta say, this is eating a lot less, and filling me up, but I am getting some acid reflux, but that may be due to the actual food I bought which include hash browns, country fried steak, and some mexican food. In small portions I should mention. Much smaller than I have ever done before with these foods.
It was still expensive($86), but I am working on that, this time around I decided to spend more in hopes of spending less in the future, IE pills and whey.
When you buy whey protein look around on the internet. Just walking to to GNC and buying a tub is going to make you go broke fast. Everything in that store is $$$$.
cheers :jared:
I buy from here: http://bodybuilding.com/store/opt/whey.html
I like ON Whey 100% because it has less fat and more protein than GNC, it tastes better, has more flavors, and even with shipping is cheaper. A two-pound can of it will last you about a month (31 servings). If you buy from a store, it's about $20.00 USD.
profdlp
1 Mar 2007, 9:50pm
Costco will sell you a six lb bag for $23.99.
72 servings, baby! :D
Costco will sell you a six lb bag for $23.99.
72 servings, baby! :D
True, but Costco whey tastes like smegma :(
profdlp
2 Mar 2007, 12:22am
True, but Costco whey tastes like smegma :(
I wouldn't know. :range:
I wouldn't know. :range:
I wouldn't either but the gimp tells me it isn't so good.
profdlp
2 Mar 2007, 2:57am
The Costco brand is called Sport-Pharma, and tastes just fine to me. :)
The whey I bought was $11.
mmonnin
2 Mar 2007, 12:43pm
Ahh hell I might as well join the fun. I dont weigh as much as most that posted here but I dont like the direction that I am going in. Lets see, a little but about me...
In high school I was an athlete, was always fit (helps to be a wrestler and a farmer, aint that right Prime), pretty much had a 6 pack all the time, fairly cut, could run 3-5+ miles at about any time during school no matter the season. Never worried about what I ate or anything, cept for wrestling season I cut back.
Then came college. Unlike most other people I left college at probably the same weight I entered it. I point at the fact that I worked for FedEx to keep my butt in shape all the time. (A motherload of calories were burnt in the building by me in nearly 3 years.) Again I pretty much ate whatever I wanted but had to watch it a little more. My body didnt change much but I added a slightly thinner later of fat on me, but still probably the same weight. Different muscles were strong and I couldnt run like I used to be able to (mostly because of back problems due to work.)
Then comes the working life.....my job is 12 hours a day 3-4 days a week. I dont get any physical exercise anymore. I eat less, but still eat more than I burn. At 3-4 hours at FedEx I probably burnt more calories than my 12 hours at Micron. Huge difference. Now I am probably over 160, maybe 170, depending on muscle mass I lost vs fat put on. 170 would put me like 10 over what I graduated HS with. Its to the point that when I sit down the stomach fat rolls over my pants a little. Having always been fit, that disturbs me.
I am not all into keeping calories or going into that much strickness on my diet, hell I am only 22. Maybe I should try FitDay anyway though. I am planning on attending college again next fall...need to get out, help my job position, and girls. The last part is a real motivator to get me moving to look better cause I'm damn lonely.
Anyways while reading this I decided to join the Gym that Micron Emps. get a discount on and to get a scale (never have had one besides the one at school during wrestling season) tomorrow.
I would like to work out before work, the 12 hours isnt hard, but having time to do something besides work + sleep + normal life stuff is hard on work days. Plus when I am on days a workout before 6 am is gonna be hell. I have always liked to workout on an empty stomach anyways.
As far as eating....my problem is getting motivated to cook stuff/prepare a meal. I dont like to spend time on it most days, esp after being used to coming home from FedEx or 12 hours at Micron. I just want to do other stuff besides cook, so I mainly eat frozen stuff that I can put in the Oven/Toaster Oven/Microwave and have a meal cooking while I am doing something else, most likely on the computer.
Thats another thing, I admit, I'm addicted to WoW. And I hate myself for it. I dont know what else to do so I end up playing WoW. The other day I spent 15+ hours straight in game....****ing sad I know. Hopefully if I get on a workout routine I can get myself off from playing so much.
The biggest help I think I would need are suggestions on what to eat on a daily basis that is healthy. I eat before work, cereal (Frosted Mini Wheats, has been for years) at 5:20 or so, lunch sometime between 12-2 and supper after work, 7ish. Now if I work out before work there is not much time after supper and bed. So if anyone has some stuff I could bring along to work or something to make after that would be awesome. I usually have a turkey sandwish/wrap with lettace and tomato with water, sometimes a yogurt so I am good there along with breakfast. I think I just need help with dinner.
I have a few things on working out though for others. I was reading the Washington Post this week and it had a nice workout for those businessmen traveling or those that just dont have a place to workout. It takes nothing but a stairwell. The link is here (think you might have to sign-up to see it.)
http://www.washingtonpost.com/wp-dyn/content/article/2007/02/23/AR2007022301803.html
Also I had found this AB video that I think is pretty good. I used to do it twice a day, right when I woke up and when I went to bed. I could see some results from this alone right way in looks and the way my abs felt. Its only 8 minutes and I think does wonders. It is really easy on the back and works on all areas of the abs. I uploaded it to Filefront even for everyone. :)
8_minute_Absworkout_fitnes.AVI:
http://files.filefront.com//;6843146;;/
If someone wants to called out for some past motivation here is a quote from Brian a year ago.
By the time the lake jump of 2007 rolls around, I might be as skinny as Marc, so this could be your last chance to see me embarass myself for the sake of charity.
I wanna see you get back into that spirit!! So 2007 was like 2006. Lets make 2008 like 2007 was supposed to be!
Most people I know cook a lot Sunday afternoon or evening, they'll make chicken, some pasta, etc., and throw it in the fridge. It's good for about a week so you just come home and eat it. Prepackaged food is bad because of all the trans-fat.
profdlp
2 Mar 2007, 7:40pm
I do what Nomad just suggested. :)
About once a week I make a huge pile of steamed rice and an enormous bowl of pasta. I also make a couple dozen hardboiled eggs.
My nifty little George Foreman grill knocks out a chicken breast in under ten minutes, so I make those fresh daily. I nuke my veggies in the microwave, which is fast, easy, and doesn't add any fat from sauteing them in butter or oil.
I got a single George Foreman grill for Christmas. That was one of the most use gifts I have ever recieved.
Every night I fire it up and am grilling some chicken or fish.
Great investment if you don't have one!
cheers :jared:
I have officially crossed the halfway point of the challenge. I'm down 16 since the start. I've lost inches, but I know I've picked up some muscle mass along the way. My jeans are two inches too large now.
primesuspect
7 Mar 2007, 2:07pm
Nice work!
DogSoldier
7 Mar 2007, 3:59pm
Way to go!
mmonnin
7 Mar 2007, 9:47pm
F'ing awesome!
csimon
8 Mar 2007, 12:14am
True, but Costco whey tastes like smegma :(
:eek3:
primesuspect
8 Mar 2007, 3:22am
I am very discouraged and also a little worried. I am starting to think I have some metabolic problem. It doesn't matter how much or how little I eat. I've experimented; whether I take in a mere 1300 calories a day for two weeks or 2200 calories a day for two weeks, my weight is 100% constant with no fluctuation. Since the day I started I am the same exact weight - 236 pounds. My diet completely changed for over a month, I was taking in 1300-1500 calories a day and being absolutely fanatical about it... After a month of that with absolutely no differences in weight, shape, or how I feel, I started to think about whomever brought up "starvation mode". I added some calories to my daily intake, up to 2000 on some days, then shock back to 1300-1500 for a few days, etc... Still nothing. Nada.
I don't get much sleep. Could this be a factor?
At the start:
http://www.kwitko.net/images/DSC_0145_DXO.jpghttp://www.kwitko.net/images/DSC_0144_DXO.jpg
Current:
http://www.kwitko.net/images/DSC_0047.jpghttp://www.kwitko.net/images/DSC_0048.jpg
It's amazing. I can already see a difference. My t-shirt isn't as tight against my stomach. My face seems slimmer too. Seeing progress makes me even more motivated!
primesuspect
8 Mar 2007, 3:33am
dude, nice work. :D
airbornflght
8 Mar 2007, 4:25am
Well, I've been stuck at 153-154 for about a week and a half. With my frame and height I think if I got down to around 140-144 I'd be in peak condition. But I can't seem to get there. I'm working out two to three times per week, I sometimes eat a lunch, always supper.
I've just hit a plateau. My weight hasn't budged much of anywhere. Though I have noticed my arms have gotten bigger, my legs are tighter and stronger and I feel a whole lot better. Not to mention my pecks. They are rock hard, but they are there. NICE! I've always had a fairly weak body, and now the difference in my attitude is a complete u-turn. I find myself more outspoken (yikes, I already was), outgoing, and less self conscious.
Nightwolf
9 Mar 2007, 3:41am
Wow Kwitco, you can see a major difference. Your face seems so much slimmer, keep up the great work.
Nice job Kwitko, you can definitely tell. Brian, have you maybe tried speaking to your doctor about it?
profdlp
9 Mar 2007, 3:54am
Kwitko, that is quite a dramatic improvement. You are definitely on the right track.
Good for you, man. :cheers:
I am very discouraged and also a little worried. I am starting to think I have some metabolic problem. It doesn't matter how much or how little I eat. I've experimented; whether I take in a mere 1300 calories a day for two weeks or 2200 calories a day for two weeks, my weight is 100% constant with no fluctuation...
Are you getting any exercise at all? I'd be willing to bet that a brisk 30-minute walk once a day would get things going in the right direction for you.
...I don't get much sleep. Could this be a factor?
Sure. Lack of sleep and the fact that your diet keeps changing could well throw your body into panic mode, causing it to hold onto your fat reserves "just in case".
Try the walking suggestion. My guess is that the weight will start to peel off - and you're likely to sleep better, too. :)
GHoosdum
9 Mar 2007, 1:35pm
I think Steve is right on target. If I were you, I'd be targeting about 2000 calories per day and walking at least 2 miles each day. Once you start taking in way too few calories, your body kicks into starvation mode and holds onto every ounce of fat as long as it can by slowing down your metabolism. You say you suspect a metabolic problem; I'd think that you may be inadvertently causing it.
//edit: I see you mentioned the starvation mode concept in your original post. That's what I get for responding to the quoted parts of your post only! ;)
My manager is on a medically-monitored diet. He takes in about 600 calories per day and he's lost 91 pounds so far on the diet. He works out at the gym about an hour a day. He's estimated his weight loss at about a pound a day. When doing something like this, though, it is absolutely critical that it be monitored by a doctor. He has said that with the additional exercise, he's actually needing less sleep than he used to need.
How little sleep are you getting? Exhaustion does really strange things to the body.
hrm... I am down 8lbs... I ain't even dieting really. I just went back to buying uber cheap food(ramen, tuna, etc..).
Though I did do this:http://www.cleansingorsurgery.com/saltwaterflush.htm
I am gonna give the whole thing a shot though and see how I feel after because since the saltwater flush, I've been feeling allot better digestive wise. And whats cheaper than salt, lemons, water and syrup for a week? ;)
oldguy2
10 Mar 2007, 6:17pm
You should have an elimination in 1 to 2 hours, though everyone is a little different. Be careful not to pass gas, except on the toilet, since it may be liquid coming through
Are you doing this everyday ? Can't imagine sitting at the office and then realize I have to run to the bathroom only to be stuck on a conference call or something, or worse on the road,
I have been looking into this I have a bad case of GERD and was reading could be a good way to start a fresh
I applaud you all, I just weighed myself and I broke the 200lb mark, I usually run between 180-185 but it crept up on me and being over 40 much harder to shed add to it I just quit smoking 5 days ago ( guess you have to pick your battles ) been on a primarly yoguart and salad diet, chicken, tuna, trying to stay away from red meat,, eating something every 3 hours or so helps usually yooguart or fruit, staying away from white bread,
sorry to run on about this but its helpful to vent once in a while :)
hhahahahahahahahahah NO! I don't do it everyday... Ever drink saltwater before? Literally, the very thought of it makes my throat hurt.
Thing to note; it must be sea salt, water should be lukewarm, and drunk on an empty stomach, makes me feel nauseous for a few minutes as well. I'll sip on some cold water in the meantime to help out. About an hour later... well words don't describe it really. But after about 5 hours you probably will need to do a bit of cleaning up inside the toilet so it don't look nasty. Don't fart or anything either unless you're on the toilet, and stay near that toilet.
It says to use filtered water, or at least an article I found said so, because tap water will actually clear out the good bacteria in your system. The lemon drink helps further clean your system over a week, supposedly this is a good thing to do to clean out toxins in your system before a big diet change. And supposedly better than going in for a colonic.
a2jfreak
11 Mar 2007, 3:11am
Kwitko, that's excellent progress.
Salt is going to bloat you badly.
Salt is going to bloat you badly.
Funny. I not only look thinner, but have lost weight and have kept it off and haven't actually started the diet yet as I am looking at what I've been eating so I can keep the same calories but adjust the kind of calorie I am taking as it seems to be just right and has kept me pretty full. Like just now I made a 3 egg omelet, using 4 slices of bread and I am stuffed.
I doubt doing the salt flush ONCE a month is going to bloat anyone.
I am also drinking about a gallon+ of tea a day, no sweetener, green tea's with some regular Louisiana tea when I am at work(I'll add some Splenda here). Plus about an extra quart or so of just filtered water.
220lbs right now BTW, 10lbs less than when I was on a diet. I think the tea is doing a lot of good though too.
Funny. I not only look thinner, but have lost weight and have kept it off and haven't actually started the diet yet as I am looking at what I've been eating so I can keep the same calories but adjust the kind of calorie I am taking as it seems to be just right and has kept me pretty full. Like just now I made a 3 egg omelet, using 4 slices of bread and I am stuffed.
I doubt doing the salt flush ONCE a month is going to bloat anyone.
I am also drinking about a gallon+ of tea a day, no sweetener, green tea's with some regular Louisiana tea when I am at work(I'll add some Splenda here). Plus about an extra quart or so of just filtered water.
220lbs right now BTW, 10lbs less than when I was on a diet. I think the tea is doing a lot of good though too.
I'm trying to say there is no supplement for hard work and eating right. There's going to come a point soon where you're going to have to dump calories and start exercising. There's no way around that despite all the tricks in the world. If the salt thing makes you feel better, fine do it, but be realistic in the long term.
If the salt water is doing what it's supposedly claiming to do, it's burned no fat in your body. The weight you lost is water, because both sodium and tea are diuretics, or merely waste impacted into your intestines. This isn't meant to be discouraging, I just won't want you to wonder why you haven't lost weight at a certain point.
When the hell did I say that I am gonna just drink salt water? I mean that just sounds absurd.... I do recall mentioning twice now that this is just something that is "said" to be good before changing or going on a real diet.
oldguy2
12 Mar 2007, 3:21am
The lemon drink helps further clean your system over a week, supposedly this is a good thing to do to clean out toxins in your system before a big diet change.
Whats the lemon drink ? I also read that it is good to cleanse the system as it will give you more energy as well, as I stated I just quit smoking on top of it and read it would work wonders to cleanse to rid the toxins,
Not looking for a quick fix or trick just some reading I have done said that quiting smoking like all changes will send the body into a bit of a funk and there will even be days where you have no energy because the system is cleansing on its own but some help with it may go a long way
Different article I can't find right now... it's a bit weird if you ask me becuase the way I read it, it wants you to do the salt drink every morning for a week or 2, and no food. You mix a lemon, with water, and some grade B or C (darker the better) Maple Syrup and drink that as a replacement for food as the maple gives nutrients the body needs due to lack of food, the lemons cleanse the system. And you mix some other kind of chemical in so that it firther cleanses the system(the description reminded me of Prime's sausage turd... gross.......)
http://www.falconblanco.com/health/cleansing/lemoncleanse.htm
There it is... seems to "new age" to me, for a lack of a better description.
Salt water cleanses, colon cleanses.
None of that is real weight loss. Eat less, move more. That is the only solution.
Kwitko
12 Mar 2007, 3:51am
Fiber!
Salt water cleanses, colon cleanses.
None of that is real weight loss. Eat less, move more. That is the only solution.
My god... you and your brother don't f**kin read! It's just a cleanse! It's not supposed to miraculously make you loose 20 lbs in a week! Get over it!
primesuspect
12 Mar 2007, 4:37am
Yeah you guys, at no point did RWB say anything about it being a weight loss thing. He was talking about cleanses :confused:
My god... you and your brother don't f**kin read! It's just a cleanse! It's not supposed to miraculously make you loose 20 lbs in a week! Get over it!
I've read every post in this thread. I'm simply saying that it's not directly going to make you lose weight, it's not going to indirectly make you lose weight, there's no clinical evidence that it does any bit of what it says, the actions might actually be unhealthy for you (Salt is an artery hardener and a heavy diuretic), and it's money that could be spent on nutritious food. What good is a cleanse in a weight loss thread? What do you hope to achieve by doing it?
You missed my point. :rolleyes: Thank you for being extremely and unnecessarily rude.
You're welcome. And your right about the salt thing, however I doubt using it once every long while will cause anymore problems than going to a fast food restaurant. We're talking about 1 to 2 teaspoons of sea salt to a quart of water.
diuretic is very correct... grossly correct. ;)
BTW, The sea salt only costs $1-$2(hardly enough for much in terms of nutritious foods) and is plenty to last you for quite some time as an extra for foods that may need a pinch of salt here and there as well. It's also supposed to be a better salt than the normal salt we take in daily from other sources.
mmonnin
20 Mar 2007, 1:30pm
UPDATES!!!!!
Well here is mine...I guess its an update but more like I finally got to weigh myself on the scale that just arrived.
154.8 lbs, 11.4% body fat and 62.9 %TBW. The weight is actually lower than what I thought it would be, probably less than what I graduated High School at. The fat though I bet is higher. I probably lost muscle and gained some fat so overall weight went down a smidge. Not sure sure about the % water....but isnt it supposed to be like 70-80% or something? I did just go for a run and a 12 hour work day with only about 12 oz of water in the past 15-16 hours, but I normally do not get enough water.
I did leave my WoW guild the other day so I probably (read: hopefully) wont be playing as much and working/working out more instead. I dont really care about the weight, just want to drop some of that fat, esp on the gut.
How is everyone else doing?
airbornflght
20 Mar 2007, 6:14pm
Well, I'm still stuck at 153-154ish too. But I've started running with my german shepherd around my addition, which is about 3/4 of a mile. So hopefully if I do that at least 3 times a week I will drop some more weight as well as get in better shape. Because right now I can not run for any kind of distance. It kills me. Does anyone know if running gets you a shiny set of abs?
profdlp
20 Mar 2007, 6:29pm
...Does anyone know if running gets you a shiny set of abs?
The shiny set of abs come from good muscle tone and low bodyfat. The former is much easier to achieve than the latter. In conjunction with a good diet, running helps with both. :)
airbornflght
20 Mar 2007, 8:28pm
Well, I am (I think) eating better than I was and am much much more active than I ever way before. I'm looking a whole lot better, my neck, legs and arms have thinned out and have built muscle on them. but I still have fat over my stomach area that I can't seem to get rid of.
mmonnin
20 Mar 2007, 8:39pm
Yeah thats like the first place it gets put on and the last place it comes off, FILO.
And evidently my carpet is generous towards weight and thus body fat%....used it in the hard flooring of my bathroom and I am 157-158 with 14% body fat....was like wtf...I gained 3 pounds from sleeping? Not exactly how the body fat went up so much though but the %TBM dropped below 60% now after the sleep and peeing. Hm....according to Wiki it should be around 72% for males on good shape.
airbornflght
20 Mar 2007, 9:30pm
what is TBM? is that total body muscle? I'm guessing.
Well, I'm still stuck at 153-154ish too. But I've started running with my german shepherd around my addition, which is about 3/4 of a mile. So hopefully if I do that at least 3 times a week I will drop some more weight as well as get in better shape. Because right now I can not run for any kind of distance. It kills me. Does anyone know if running gets you a shiny set of abs?
Running makes you 'skinny fat', and is the most counter-productive way to get 'abs.' A six pack comes first and foremost from what you eat, secondly from low body fat (see what you eat) based on your genetical build, and third a more developed chest.
Body fat within the 8% to 10% range is when you should see your abdominal muscles. For other people (Like me) it's lower than that even. A larger chest will help stretch the skin to counter that though.
airbornflght
20 Mar 2007, 10:09pm
I had my Body Fat measured about a month ago and iirc it was around 14%, or was it 16%? I'm not sure.
Kentigern
20 Mar 2007, 10:37pm
:wave: Hi Guys
Kwitko It's amazing. I can already see a difference. My t-shirt isn't as tight against my stomach. My face seems slimmer too. Seeing progress makes me even more motivated! :wow: Way to go Kwitco :)
primesuspect Having tried this before, I know it's much easier when you have other people to jeer and cheer you on, and other people to share progress and goals with.
Ok guys :nudge: where's the pics (Kwitko excused :) ) you've been on this challenge now for at least a month, we want to see the changes. ;) :wink: :smiles:
jared
20 Mar 2007, 11:35pm
Running makes you 'skinny fat', and is the most counter-productive way to get 'abs.' A six pack comes first and foremost from what you eat, secondly from low body fat (see what you eat) based on your genetical build, and third a more developed chest.
Body fat within the 8% to 10% range is when you should see your abdominal muscles. For other people (Like me) it's lower than that even. A larger chest will help stretch the skin to counter that though.
I will agree with you that eating right is probably the single most important aspect of making your abs show through.
Right now my body fat fluctuates from around ~13.5-14.5%. I use to have it down to about ~11% but I have never been able to get it back down that low.
Everything I read stresses cardio. Cardio seems to be the number one way to take you bf % down (assuming you are eating right too). I have always been told to do your cardio first thing in the morning as it said to be up to 300% more affective. You need to do whatever you are doing (running, jogging, efx machine, etc) for at least 35 mins because your body doesn't start burning away any of the fat until about 20-25 min into the workout.
As Nomad said, lifting weights complements all the other work as well.
profdlp
20 Mar 2007, 11:41pm
What method are you guys using to measure BF%?
Annes
20 Mar 2007, 11:54pm
Holy balls!!! How did I miss this post!?!? I'm SO IN. But you guys don't get to know the actual numbers, you'll just hear gains/losses.
I'm down 5.6lb since Feb. 28th but ate like a brontosaurus over the past weekend. I personally blame Keebler for it :cheers:. Trying to get back on track.
Are you guys actually checking each other's FitDay pages?
I'm also have a bit of trouble eating healthy on a budget, but I'm trying to make it work. On my plate right now it 2oz. spinach whole wheat pasta with red onion, zucchini, ham slice and asparagus, prepared with 1 tsp. olive oil and some herbs. Tasty.
airbornflght
21 Mar 2007, 12:19am
Holy balls!!! How did I miss this post!?!? I'm SO IN. But you guys don't get to know the actual numbers, you'll just hear gains/losses.
I'm down 5.6lb since Feb. 28th but ate like a brontosaurus over the past weekend. I personally blame Keebler for it :cheers:. Trying to get back on track.
Are you guys actually checking each other's FitDay pages?
I'm also have a bit of trouble eating healthy on a budget, but I'm trying to make it work. On my plate right now it 2oz. spinach whole wheat pasta with red onion, zucchini, ham slice and asparagus, prepared with 1 tsp. olive oil and some herbs. Tasty.
Where be the pics? Kthx.
I had my Body Fat measured about a month ago and iirc it was around 14%, or was it 16%? I'm not sure.
You look to be more like 19%>x>25%, a lot of the hand held tests underestimate by six points or more. It wasn't until I did caliper tests that I was able to get an accurate measurement. Last summer all the hand tests I took said I was 3.7%, which wasn't possible It was closer to eight, maybe a bit more.
I will agree with you that eating right is probably the single most important aspect of making your abs show through.
Right now my body fat fluctuates from around ~13.5-14.5%. I use to have it down to about ~11% but I have never been able to get it back down that low.
Everything I read stresses cardio. Cardio seems to be the number one way to take you bf % down (assuming you are eating right too). I have always been told to do your cardio first thing in the morning as it said to be up to 300% more affective. You need to do whatever you are doing (running, jogging, efx machine, etc) for at least 35 mins because your body doesn't start burning away any of the fat until about 20-25 min into the workout.
As Nomad said, lifting weights complements all the other work as well.
Cardio is a key component to getting abs too, but doing it intelligently. If you look at runners, long distance runners are small, doughy, and unmuscular in terms of size, whereas sprinters tend to be much larger relatively. High intensity for short periods of time builds muscle and burns fat better than anything.
The notion that you have to run upwards of 20 minutes is a misnomer. Try looking up something called HIIT (High Intensity Interval Training). It's something that at its maximum takes less than twenty minutes. It consists of 30 seconds of running as fast as possible, 30 seconds of walking quickly. In a three month study, users of HIIT gained more muscle and burned more body fat than those who ran for 60 minutes a day.
You should keep your cardio as far away from your workout as you can, if you can't though it should be done afterwards. Running in the morning will burn more fat because there is no glycogen present, and your body turns directly to fat for energy.
What method are you guys using to measure BF%?
Calipers. Last time I was tested though I did a standing test that utilized electricity, it came in at around 8%, but I think it was closer to 13% or 14%. Right now I'm somewhere around 10%.
Updated pictures go from July (140 lbs), early December (138 lbs), to early March (153 lbs)
http://img.photobucket.com/albums/v248/Hallock1988/Front-1.gif
http://img.photobucket.com/albums/v248/Hallock1988/Side-1.gif
My goal is somewhere around 160 for this summer.
airbornflght
21 Mar 2007, 6:08am
Thats what they used were calipers.
I was 12-15% everywhere they measured until they got to my stomach area. Then it got a lot higher.
mmonnin
21 Mar 2007, 1:41pm
Yeah I had the hand held thing done too done in like my sophmore year. I got an error cause it said I was under 4%....dont think so. I wasnt even the most cut either.
Cardio afterwards? Do it FIRST! Go run, doest have to be long, even a 5 min job on a treadmill to get the workout started. Get the blood flowing, get warmed up, then do the lifting and such. Less likely to have an injury that way. Stretch, jog, lift.
I am getting the BF% from the scale I just got.
%TBW = total body water.
Either way you do it to get abs, you have to burn the calories! Something has to get the fat off pretty much everywhere else. For most people it will be the last and hardest thing to get off. Think about it, have you ever seen someone with a 6-8 pack with flab elsewhere? I doubt it. Me its being the first place that is getting the extra inches. Arms/Legs are still good, no extra baggage there even though I havent done anything to work them out yet. First place will be the mid section, then come the flabby arms, big butts and such. I esp see it in men. Men can have this huge gut but still have fairly thin legs for their weight.
If you havent done it already and want to work on the abs quickly and safely, scroll up and find the link to the 8 Minute Abs video.
Kwitko
21 Mar 2007, 2:44pm
My new routine:
Stretch, jumping jacks, SWAT workout.
Where be the pics? Kthx.
Boo to you. No one wants to see pics of fat chicks (and no, I don't want your sympathy, I'll kill you).
Thats what they used were calipers.
I was 12-15% everywhere they measured until they got to my stomach area. Then it got a lot higher.
Maybe they weren't averaging it properly? If it was "a lot higher" on your stomach then the average would be over eighteen or more probably. Accurate body fat measurements are really difficult attain.
Cardio afterwards? Do it FIRST! Go run, doest have to be long, even a 5 min job on a treadmill to get the workout started. Get the blood flowing, get warmed up, then do the lifting and such. Less likely to have an injury that way. Stretch, jog, lift.
I'm not talking about a light warm up jog, I'm talking about trying to do intensive cardio before lifting. It hurts your work out (You'll be able to do less) and cardio hinders muscle gain. The hinderance can be minimalized by where you time your cardio.
Like Kwitko, I'm doing the Weight Watchers thing. Had my 3rd meeting yesterday and I'm down 5.8 lbs since Feb.28th. The last two weeks have been terrible for my weight loss but I did lose 4.4lbs the first week. Going to visit college friends Friday-Sun and Thurs-Sun two weeks in a row kills my will power, but this week will be better!
I've been eating tons more fruits, veggies, and fiber and trying my best to cook at home and keep pretty good track of my intake. I guess I should utilize my FitDay account (http://www.fitday.com/WebFit/PublicJournals.html?Owner=stainmenow), also.
I've been doing cardio 3 or more days a week and spend my "commute" walking the mile to and from work and around town for various other errands. I would really like to do some of the free weight stuff Nomad keeps talking about (although I'm scared of not knowing what I'm doing at the gym...those guys are so serious I bet they would laugh at me) or some exercises using my own body weight as resistance. I think I'll give the SWAT workout a try.
Prime, don't fret so much about no weight loss. I promise you that your body is better for your new diet whether it's showing it's appreciation or not.
And grats, Kwitko!
PS- if I can figure out what to wear in the pics I'll post some if you guys won't dig into me like the bastards I know you all are at heart :)
GHoosdum
22 Mar 2007, 1:59pm
I'd suggest that you wear that corset again, but unfortunately that wouldn't be an accurate reflection for the purposes of this thread.
Bastards? Maybe, but if we are we're awfully friendly bastards. :)
profdlp
22 Mar 2007, 5:02pm
...I would really like to do some of the free weight stuff Nomad keeps talking about (although I'm scared of not knowing what I'm doing at the gym...those guys are so serious I bet they would laugh at me)...
Based on personal experience, I can assure you that any female who enters a gym full of guys and wants a little help getting started will have no shortage of friendly advice. (Note to pervs: I'm referring to getting started with weightlifting.) People who are serious about working out almost invariably have a deep respect for someone who is not in top shape but wants to be.
Plus, you will probably find it quite entertaining to watch the muscleheads push and shove to be first in line to mentor you. :D
Like Kwitko, I'm doing the Weight Watchers thing. Had my 3rd meeting yesterday and I'm down 5.8 lbs since Feb.28th. The last two weeks have been terrible for my weight loss but I did lose 4.4lbs the first week. Going to visit college friends Friday-Sun and Thurs-Sun two weeks in a row kills my will power, but this week will be better!
I've been eating tons more fruits, veggies, and fiber and trying my best to cook at home and keep pretty good track of my intake. I guess I should utilize my FitDay account (http://www.fitday.com/WebFit/PublicJournals.html?Owner=stainmenow), also.
I've been doing cardio 3 or more days a week and spend my "commute" walking the mile to and from work and around town for various other errands. I would really like to do some of the free weight stuff Nomad keeps talking about (although I'm scared of not knowing what I'm doing at the gym...those guys are so serious I bet they would laugh at me) or some exercises using my own body weight as resistance. I think I'll give the SWAT workout a try.
Prime, don't fret so much about no weight loss. I promise you that your body is better for your new diet whether it's showing it's appreciation or not.
And grats, Kwitko!
PS- if I can figure out what to wear in the pics I'll post some if you guys won't dig into me like the bastards I know you all are at heart :)
You'd be surprised. Most guys at the gym care about one thing, themselves. Don't be intimidated by other people because they aren't looking at you or scoffing at how much you do. Numbers are junk, don't be intimidated by that. You're going to see people who look great, but they've also been working on their body for years.
CoreyG87
22 Mar 2007, 9:10pm
I know I am late but I want to jump onto this thirty pound thing. In high school I played defensive line, so it was cool to weigh 340 pounds. Now that I am 19 and only 6'1 coaches like my speed for my size and strength but not the 340+ pounds. I am not at an NCAA school now so I am not losing eligibility but a coach told me that if by 2008 i am down in the 225-250 range I could have a shot. So I am in this thing. And I am calling 40 pounds for myself.
profdlp
22 Mar 2007, 9:14pm
...Most guys at the gym care about one thing, themselves. Don't be intimidated by other people because they aren't looking at you or scoffing at how much you do...
I'm sure Nomad will correct me if I'm wrong, but the way I take that is that most people are so wrapped up in their own workout that they're not going to be paying much attention to anyone else. That doesn't mean that they won't take a few minutes to show you how to do something, though. It's better to approach them when they are moving from one piece of equipment to another, so you don't interrupt them between sets of the same exercise.
Another idea would be to get a personal trainer for a session or two. It'll probably cost about $40 an hour, but if you're just getting started it can help you avoid mistakes which might lead to a lot of wasted effort or even an injury. :)
I'm sure Nomad will correct me if I'm wrong, but the way I take that is that most people are so wrapped up in their own workout that they're not going to be paying much attention to anyone else. That doesn't mean that they won't take a few minutes to show you how to do something, though. It's better to approach them when they are moving from one piece of equipment to another, so you don't interrupt them between sets of the same exercise.
Another idea would be to get a personal trainer for a session or two. It'll probably cost about $40 an hour, but if you're just getting started it can help you avoid mistakes which might lead to a lot of wasted effort or even an injury. :)
Yeah, that's exactly what I meant, just don't interrupt them directly in the middle of their excercise for advice.
lewicron
30 Mar 2007, 4:33pm
Ok so i'm gonna jump on this bandwagon as well. Seems like a good on to be on :)
I've always been a bit insecure about being underweight, but since moving to singapore, where the food is cheap and tasty, I've put on about a stone and a half! So I've decided to do something with it and turn it into lean muscle - as far as possible. I'm about 6'2" and currently weigh in at ~83 kilos (about 182lb for those of us who haven't quite caught up with the metric system yet ;). My aim is to reach 90.7Kg (200lb) by september this year, without putting on a pile of fat. I've been making tentative inroads into gym work for about a month and half, but just started on a regimented workout regime this week. The gym in my condo is pretty limited in terms of free weights, so it's a dumbbell only routine -
Monday:
Dumbbell bench press
Warm up 1 x 15 reps
3 sets of 8 reps
Incline dumbbell press
3 sets of 8 reps
Dumbbell squats
4 sets of 10 reps
Alternate dumbbell curls
3 sets of 12 reps
Dumbbell Pullover
3 sets of 12 reps
Ab Crunches
4 sets of 15
Wednesday:
Arnold press
Warm up 1 x 15 reps
3 sets of 10 reps
Alternate front dumbbell raises
3 sets of 12 reps
Dumbbell rows
3 sets of 10 reps
Dumbbell stiff legged deadlifts
3 sets of 12 reps
Ab Crunches
4 sets of 15
Friday:
Dumbbell deadlifts
4 sets of 12 reps
Incline dumbbell press
3 sets of 10 reps
Dumbbell Lunges
3 sets of 12
Alternate dumbbell curls
3 sets of 12 reps
One arm dumbbell extensions
3 sets of 12 reps
Ab Crunches
4 sets of 15
I'm planning to do about 20 minutes of cardio on my rest days, but so far haven't got round to it as I am a lazy bar-steward.
I started one of those FitDay accounts too - today was my first day filling it in. I've been eating like an absolute monster for a while now (at least by my standards) to try and give myself the necessary fuel to build muscle. Here's a link to today's munchies:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=lewicron
Looking to our residence bodybuilding guru - Nomad - for his thoughts.....
No barbells at your gym? If there are, I'd suggest BB deadlfits (sumos, stifflegged, etc.,) and BB rows. Right now you're back is only getting one exercise, where your lower back is getting like three and your chest is getting for or five. You need to make sure your composition of exercises is balanced.
Also, 18 pounds of muscle by September will be difficult. You can only add about .25 to .5 pounds of dry muscle a week under the most ideal circumstances--although those muscles can store more water weight too. But also, while you may not hit 200 pounds if you eat cleanly your body fat will drop at the same time, so you'll look better than if you hit 200.
Edit:
After reading your fitday, try dumping the egg salad because it's high in fat content. Also, unroasted nuts are better. Almonds are probably the best in terms of fat-carb-protein ratio.
lewicron
31 Mar 2007, 12:35am
Nah, no barbells, I'm afraid - just DBs and machines. I'm considering joining a better gym, it's just that this one is free.
Cheers for the other advice - I guess my original target is a bit ambitious, so I'll shall revise it to something a bit more attainable.
Oh, and the nuts were actually raw and unsalted, I just couldn't find raw nuts on fitday.
RyderOCZ
31 Mar 2007, 6:46pm
Some questions for Nomad (or anyone.. he just seems to be very helpful/knowledgable ;) )
#1 and most important.... I am not having a go at you...just curious.
Where did you get most of your information - Personal experience, research on the net/other resources, trusted advice from local gym/trainer?
Is there a specific time of day that is best to work out? or is it more dependent on the individual and their daily routine? (I haven't been able to keep track of this whole thread all the time, sorry if its been answered)
In all honesty, weight does not concern me, I mean weight is relative to gravity. I can go to the moon and weigh 1/6 of what I am here...would that make me content? Hell no. I have always maintained that weight is irrelevant.
In your opinion...what type of excercise/diet is best at burning fat..regardless if I build muscle or not?
airbornflght
1 Apr 2007, 4:58am
Still at 154... but I can tell I'm building muscle and getting more defined. Still trying to get rid of my gut though. :(
Some questions for Nomad (or anyone.. he just seems to be very helpful/knowledgable ;) )
#1 and most important.... I am not having a go at you...just curious.
Where did you get most of your information - Personal experience, research on the net/other resources, trusted advice from local gym/trainer?
Is there a specific time of day that is best to work out? or is it more dependent on the individual and their daily routine? (I haven't been able to keep track of this whole thread all the time, sorry if its been answered)
In all honesty, weight does not concern me, I mean weight is relative to gravity. I can go to the moon and weigh 1/6 of what I am here...would that make me content? Hell no. I have always maintained that weight is irrelevant.
In your opinion...what type of excercise/diet is best at burning fat..regardless if I build muscle or not?
Most of my knowledge comes from losing a lot of weight, and then trying to regain that weight in muscle over the course of about two years now. Other things, particular exercises and workout routines, have come probably from the best source: people who are huge and know what they are doing. Some of the people that frequent your gym with can be far more valuable than any 22 year old pimply personal trainer with his kinesiology degree and Cracker Jack certification.
A lot of nutrition in terms of positive weight gain (e.g., muscle) and fat loss has come from things that worked with me and kinesiology/medical journals (I work in the library so I check them out bi-weekly.)
Everyone's body is different, some people respond to 2000 calories, others to 3000, but general guidelines of what to eat can be really helpful, and it took me a long time to figure that out. Nutrition is probably the most important part of what you do with your body.
You are correct that weight itself is rather irrelevant. Having someone who looks 160 pounds, but doughy and fat, is much different from having someone who is 160 and looks built like a silverback gorilla. The mirror is the best gauge of how you want to look. If you don't like your gut, but weigh 130, then you're going to have to gain or lose weight, even if you're happy with being 130.
To lose fat directly, I'd say the best thing you could do is cardio 3x a week with a rest day in between, and eat about 2200 calories. Kind of generic, but do whatever exercise that is healthy for your heart and makes you happy (Be it rollerblading, biking, running), and pick your foods carefully. Don't eat prepackaged foods (Lots of bad trans-fats, even in things that say low-fat sometimes they actually take out the good fat), keep up your fruits and veggies.
In terms of what time to work out, your muscles use glycogen from a process of glycosis for energy. Lots of people say, the best time for cardio is in the morning before you eat when your glycogen is depleted, because your body will use fat for energy instead. The studies on this are kind of hazy though, when I was losing weight I would always exercise before I ate, and always in the morning. So from personal experience I'd suggest that. I think the most important thing, especially as you get older, is simply finding the time.
the_technocrat
15 May 2007, 6:10pm
Uhmmm, no posts for a while here.
STATREP!
me:
I used my wife's Gall Bladder removal surgery as an excuse and didn't go to the gym for the last month or so. Now I have a nice beer-and-cheeseburger belly. After trying to commit seppku with a hotdog, I started going back to the gym last week, trying to do at least twice a week. It's going OK, I'm surprised at how fast you can build it up in the beginning, and equally as surprised at how weak I am. I feel so lame.
Oh, and this was in the news today:
http://mashable.com/2007/05/11/introplay/
GHoosdum
15 May 2007, 6:18pm
I've been doing horribly lately. I hadn't been to the gym in a while until yesterday. Yesterday my buddy dragged me in (he just joined) and I tried out his workout routine. He's trying to gain about 25 or 30 pounds, while I'm trying to put on at least fifteen at this point.
I worked my tri's and chest to the point of failure, and today I feel like my triceps have separated from the rest of my arm. I can barely even open a door.
Hopefully this more focused and intense workout will build mass quickly. We'll see... now that I have a workout partner I intend to go to the gym more often.
primesuspect
15 May 2007, 6:46pm
I have totally failed. :)
I weigh EXACTLY - to the tenth of a pound even! (235.8) what I did a year ago according to my doctor. However, the good news is:
My blood pressure is back to normal (it was very high a year ago)
My cholesterol is healthy again (it was high a year ago)
I found out my TSH (thyroid stimulation hormone) level is still all messed up. I am on a lifetime prescription of Synthroid for thyroid disorder. My doc upped my prescription to 200mcg/day. Hopefully that will help with my energy levels since I just don't have the energy to do anything physical, ever.
Kwitko
15 May 2007, 6:54pm
I've been slacking the last few weeks. Haven't been sleeping well and only exercised maybe 3 days in the last two weeks. Been eating a ton, too. Surprisingly my weight hasn't changed.
Brian, at least you have a truely viable problem that causes your condition.
I've let life get to me since we started this challenge.
It's not really an excuse, just something that happens. Miss the gym here, eat wrong there, it adds up..
The good news is I ahvent gained any weight since my last post. I'm still sitting right at 247.
The other good news is I've recommited myself to completing the goal I set for myself months ago. I actually feel like I can do it now, which is a huge mountain to get over.
the_technocrat
16 May 2007, 12:30pm
Come on guys (myself included), do we really want to be 'that guy'? The typical computer guy? That's what they all expect... what do you say? (I begrudgingly say 'ohhh kaaay... :rolleyes: '
DogSoldier
16 May 2007, 12:50pm
C'mon Bruce.. you haven't failed. Your blood pressure and cholesterol levels are better, and it's all because of your hard work. Life style changes are never easy, especially diet. It's common to make these changes in fits & starts so you guys are well within the curve.. after all, you are.. "Human."
Just keep at it (As I know you will) and I'll keep praying to the Creator, that He will grant you the things you need to succeed.
Come on guys (myself included), do we really want to be 'that guy'? The typical computer guy? That's what they all expect... what do you say? (I begrudgingly say 'ohhh kaaay... :rolleyes: '
I for one am totally sick of being "that guy". :(
It hurts to look in the mirror sometimes.. Not 10 years ago I was in phenominal shape. I was 5'9" between 195 & 210. I ran 5 to 10 miles every other day, and had an average resting heart rate of 61 bpm.
I had a physical last Tuesday. It was pitiful....
My BP is so high that if I cannot get it under control in the next 4 months I'll have to go on drug therapy to reduce it. My HDL cholesterol is painfully high, and LDL is suffering too.
This was a HUGE wake up call for me. My fiance is 25, I'm 38. we want to have kids in a couple years. I'm afraid of becoming the "OLD" Dad that can't do anything with them, because my health is too poor.:(
I'm determined to turn this part of my life around.
mmonnin
22 May 2007, 2:29am
Tell your fiance that the best way for you to get in shape, cut some pounds, lower that cholesterol, and overall look better is more Vitamin P! Thats right more puntang! Nothing like getting sweaty at 2am! hehe
I admit, Ihave fell off the track as well. I havent been to the gym in over a month. I have ran a few times though. I believe I have the motivation (oh how many times I have had that) now that I got into college again and figured out its only a few weeks until country concert.
Kwitko
22 May 2007, 2:39am
Back on track. Started the week off right with a good workout. Going to push myself to get at least 4 workouts in this week. Planning on getting some weights this weekend. Finally going to get some serious weight training in. I've been doing Tae Bo in the meantime. It's no joke. It's a tough workout, especially for someone who's been rather sentient the last few years.
profdlp
22 May 2007, 4:07am
My net weight loss at this point is 65.5 pounds. Add in the muscle I've gained over the last year and I figure my fat loss to be at least 75 pounds.
Suck it, slackers. ;)
The 10 pounds I lost initially... I have kept off ;)... but I went back on the cheap food so I could afford rent and all that. I have increasingly gotten used to stir fry veggies though, without the extra grease... so I'm starting to buy more veggies with plenty of broccoli which seems to do a good job filling me up. Now that I am out of my money pinch I am gonna try again and see if I can get down to 300 soon.
I've not posted in this thread in awhile, so I'll give an update.
Last week I was sick, so Thursday and Friday I didn't make it into the gym. Whatever I had really kicked my ass, it's Monday and I'm still pretty exhausted. I went to the gym anyways though.
Right now my current weight is 155, up from 138 in December. I'm still trying to add mass. Near the end of school, I dropped about four pounds due to cafeteria choices really. I'm having a difficult time eating at home, it's hard to cook so much and find small things to eat that are good for you too. I'm at about four meals a day though.
My lifts have improved, although I've rearranged my focus in these past two weeks because a friend and I started training together Tuesday and Thursday.
Here are my stats from mid-December until now:
Bench 85 -> 160 (Goal was bodyweight by summer. New goal is 200 by next year)
Squat 115 (ATG) -> 205 (ATG) (Goal was 200 by summer. New goal is 300.)
Deadlift 125 -> 295 (Goal is 300 by summer, but at this rate I want to hit 315)
Mil. Press 45 -> 95 (Goal is 100, this is going to be a tough one)
Bent Row 45 -> 125 (Goal is 135, should make this one)
Kwitko
22 May 2007, 12:18pm
My net weight loss at this point is 65.5 pounds. Add in the muscle I've gained over the last year and I figure my fat loss to be at least 75 pounds.
Suck it, slackers. ;)
That's ****ing awesome. You've become my new inspiration to lose weight. I figure if a weakling senior citizen like yourself can lose weight, anybody can!
something about working out
Shouldn't you be skippering a sloop or something?
Yacht racing is Saturday, duh.
Back on track!!!
Got on the scale this morning and I was down to 241 from 247 on the 16th!!
Also just had to go another notch in on the belt! Not in the "too tight uncomfortable" way either. In the "I need to tighten this so my pants won't fall down at work" way!
BTW: Weight Watchers Smart Ones frozen meals make great lunch alternatives - Most are only $1.75 - $2.00 at Target.... I buy a weeks worth of lunches for under $10.00!!
profdlp
24 May 2007, 5:34pm
Great news, RADA. :)
profdlp
18 Jun 2007, 5:39pm
There are plenty of "before" pictures around, so here are a few recent ones. I still have a ways to go, but I will make it.
I don't know why I look so serious in these shots, I was actually in a relatively jovial mood. :p
primesuspect
18 Jun 2007, 5:41pm
:eek2:
Congrats!
RyderOCZ
18 Jun 2007, 5:46pm
:rockon::rockon::rockon:
:clap::clap::clap:
Outstanding !!! Way to keep your heart/mind in it. :thumbsup:
Kwitko
18 Jun 2007, 5:49pm
Holy crap, Steve, that's frikkin' amazing progress! Excellent inspiration for my own endeavours.
I'd like to pull out some pics from last year's LAN and compare how I looked then to now. I've really kicked my workout routine into high gear- push-ups, crunches, reverse crunches, SWAT-style leg lifts, shadow boxing, bike riding on the off days to keep the cardio in step.
fatcat
18 Jun 2007, 5:53pm
Yea excellent work Steve :thumbsup:
DogSoldier
18 Jun 2007, 11:09pm
Fantastic job Prof!
Kentigern
18 Jun 2007, 11:28pm
:wave: Keep up the good work Prof :)
Black Hawk
19 Jun 2007, 2:32am
Am I the only fatty left around here? :bawling:
airbornflght
19 Jun 2007, 3:35am
I'm gonna post some pics. I lost some weight and gained a little muscle but still consider myself a work in progress. I've got a little pudge left too. I've lost my access to weight room for the summer but I work 10 hours a day at a tractor dealership and am constantly moving 5 gallon buckets of oil, 100 pound tractor wheel weights and other crap so who needs one. I just want my arms to get bigger. They are so small.
airbornflght
19 Jun 2007, 3:50am
And one more
GHoosdum
19 Jun 2007, 5:04pm
There are plenty of "before" pictures around, so here are a few recent ones. I still have a ways to go, but I will make it.
I have no doubt you will make it. You have made some amazing progress!
And one more
HULK SMASH!
primesuspect
19 Jun 2007, 6:22pm
Am I the only fatty left around here? :bawling:
Not the only one ;)
Am I the only fatty left around here? :bawling:
Well I am still above 300lbs, but not for long ;) I hit 310 the other day... but due to hanging out more than usual since then I am to 315 at the moment. I keep forgetting to bring my meals with me :bigggrin: But at least I know it's working.
yay for the microwavable dinner and 15 minute workout plan. :p
SPIKE09
25 Jun 2007, 9:55pm
Definitely not the only fatty 320 pounds Imperial here at 6'2", that is clinically obese. But fractured vertebra and slipped disc are working against exercise plan.:(
LiLbRo
26 Jun 2007, 1:17pm
hey, :cool: thread
I used to be in some what good shape, I was 280 and heavy into weight lifting. I was repping 1400 on the hip sled and benching 320 for reps. I was running a 5.0 40 yard too..
but now that high school football is over for I am back up to 320, fatty fatty :(
the_technocrat
2 Jul 2007, 12:02am
time to close this thread out, start a new one?
GHoosdum
9 Aug 2007, 7:11pm
Can anyone suggest a good complex carb to pair with cottage cheese? I've been eating a serving of lowfat cottage cheese every day because it packs a good protein punch (24g per 8 oz serving) but by itself it falls a little flat. I'd rather not pair it with fruit because of the simple carb load... so, any suggestions?
Wheat pasta, oatmeal, potatoes, brown rice.
I've become a boxing fool. I sparred today, went 5 rounds. Just body shots allowed, since we don't have headgear. My legs feel like Jell-O, I can barely lift my arms, my gut is sore, but I've never felt better. Boxing has to be one of the best all-around exercises. Great cardio, endurance, strength training. My shoulders and arms are bigger and I'm definitely becoming leaner.
GHoosdum
9 Aug 2007, 7:37pm
Wheat pasta, oatmeal, potatoes, brown rice.
It seems like oatmeal is the quickest of those options, since I can just mix it with the hot water at work... unfortunately I get a bit tired of oatmeal since I have it in my 4PM gruel of oatmeal, protein powder, and unsweetened apple sauce. Any tips for pumping in a little flavor?
GHoosdum
9 Aug 2007, 7:42pm
Healthily...
Perhaps I should specify that I'm trying to eat predominantly lean proteins and complex carbs, while decreasing my saturated fat intake as much as I can...
Mix half or fourth a cup of the dry oats into the cottage cheese.
Buddha16
11 Sep 2007, 4:34pm
Anymore updates??
As i last reported i was at 242 on Feb 13 and since then i had stayed steady at 230. I was convinced that i had plateau’d and no amount of eating right and working out was enough. So i went on a 10 day vacation all along the west coast. I didn't go crazy with the eating but i didn't stay on my diet, just made sure to portion control as much as possible and i walked so much, seems like i was walking around for days. Anyway i got back and i hadn't gained any weight and i got back on my diet.......low and behold i started shedding some lbs' and broke the 220 point. I don't think i've been this light since 1st grade....j/k. Anywho, hope you fellas are sticking to it.
Nomad
11 Sep 2007, 10:02pm
Anymore updates??
As i last reported i was at 242 on Feb 13 and since then i had stayed steady at 230. I was convinced that i had plateau’d and no amount of eating right and working out was enough. So i went on a 10 day vacation all along the west coast. I didn't go crazy with the eating but i didn't stay on my diet, just made sure to portion control as much as possible and i walked so much, seems like i was walking around for days. Anyway i got back and i hadn't gained any weight and i got back on my diet.......low and behold i started shedding some lbs' and broke the 220 point. I don't think i've been this light since 1st grade....j/k. Anywho, hope you fellas are sticking to it.
Good to hear, keep it up.
MachineGunKelly
12 Sep 2007, 5:39pm
You hafta change you're eating habits, period. I lost thirty pounds in a few months time after having a small stroke this Feb. I went from 225lbs to 190lbs while still drinking as much beer as I always did. I quit eating donuts and snak foods altogether. I eat only fresh fruit or Cheerios for breakfast. No burgers, no fried foods, no ice cream, no eggs. Eat salads, chicken, beef once a week, spaghetti, lots of fresh vegetables, fruits, and for snaks try a trail mix loaded with dried fruits and nuts. The nuts provide the omega 3 oils your body requires, the fruits the vitamin C.
It's hard at first I'll admit. But wanting to live is a very strong motivator. Losing weight and watching my cholesterol and getting my blood pressure under control was the key to my survival.
For those of you who have grown up in the McDonalds generation, lose the weight now and you might live a long and enjoyable life later. If you wait till your my age it only gets harder to lose the fat and eat healthy.
I don't want to see any of you lost to heart attack or stroke.
I applaud this thread and your decision's to live healthy.
Keep it up!
MGK
In preparation for my coming wedding, I've taken my lack-luster attempt at losing weight and kicked it into high gear..
I think I was around 247 the last time I posted here, I just weighed myself this morning - 233 lbs!!
I'll try to post some results pics soon..
DogSoldier
15 Oct 2007, 12:42pm
I’ve been exercising for almost 3 months, every second day I’ll do pushups and crunches but mostly working out with 25lb free-weights. Nothing too intensive - I read somewhere that taking it slow builds strength and not bulk. I’m 5 foot 11, 208 and I started out at 218 (I’d like to get to 180). But I lost that 10 lbs in the first 8 weeks and haven’t been able to lose any more. Like most everyone here, I’m not going to enter any body-building contests, nor do I want to. I just want to get a slimmer, athletic build and get rid of my paunch. I didn’t take this all too seriously because I had gotten myself down to 188 last year using the same regimen, but that was a different place and I had been much more active. Now, I want to get serious. I had been eating 2 meals a day for as long as I can remember, lunch and supper with no breakfast (“Breakfast” consists of a coffee and cigarette). Some days I skipped lunch for a big supper. I didn’t realize that this was THAT unhealthy until I REALLY read this thread and a few of the links posted here. I’m now a believer in multiple meals and the importance of breakfast. I had a chat with Citrixmeta and he was very enthusiastic in answering my questions and developing a menu, and I’m very grateful for the help and support. Thank you Citrixmeta! I also perused this thread for food ideas, opened a fitday account and started tracking my calories yesterday. Some of you will cringe at my diet but I only just picked up healthier foods yesterday. Still, I managed to get through the day 700 calories under what I needed. Today I will exercise in the morning, wait 30 minutes and then have some dry cereal for breakfast. I’m a bit late to the challenge so take it easy on me, and I hope you’re all still with the program.
Clutch
15 Oct 2007, 8:30pm
Good to see you starting at it more serious DogSoldier, best of luck with your goals, as well as everyone else.
DogSoldier
16 Oct 2007, 11:48pm
I forgot to post this.. my Fitday is http://www.fitday.com/WebFit/PublicJournals.html?Owner=DogSoldier
I'd appreciate some feeback on my diet.
I forgot to post this.. my Fitday is http://www.fitday.com/WebFit/PublicJournals.html?Owner=DogSoldier
I'd appreciate some feeback on my diet.
All forms of weight loss are a type of body building. If you're looking to lose weight for health and image reasons, that's body building. You don't have to do balls deep about it, but it will be the quickest method for fat loss.
Your diet seems to be at a middle point between healthy and unhealthy. A lot of the smaller things you eat are okay, but it seems most of your major meals could be improved.
Some things you eat are okay at the base of the food, but it's the additives that tend put on weight. Like in your macaroni, lose the cheese and just opt for a light butter. Conversely try and switching to wheat products rather than white bread/noodles/pasta.
Beans are another great food, but not when a thousand things get added to them. Stay away from fried food and things that add excessively to the original material of the food.
What you eat on 10/15/07 seems far better than what you eat on other days, but for a person your size I think you could benefit from increased protein and calories. Stick around 2300 calories, 2500 at max and try to get about 200g of protein a day. That may sound difficult but it's really not, just try t be conscious of it in the next few weeks. This calorie intake is assuming you are exercising while on this diet.
Coffee is fine even with a small amount of cream and sugar. I drink mine black as the night, but that's just taste I guess. Cereal is something to be careful of though, the only one I've found that hasn't had something unhealthy in it and manages to still have a decent composition of protein/carbs is Special K with strawberries, even that contains high fructose corn syrup in small amounts. So either stick with that or switch to oatmeal with cinnamon or a small amount of brown sugar in milk.
Clutch
17 Oct 2007, 4:06pm
Switch over to wheat bread instead of white bread for sure. Also remember you can pick up some protein powder from somewhere like GNC to make some shakes for when you need some extra protein quick. I drink about 2 shakes a day which is about 1,400 calories and 71g per shake with whole milk. And also eat some tuna if you need a good protein source. If you get sick of cereal for breakfast, try some whole wheat toast and some oatmeal and a glass of milk.
Kwitko
17 Oct 2007, 5:04pm
I need to post some updated pics. My muscle mass has increased and my clothes are definitely getting too big. I'm down 4" on my waist and my stomach is much flatter.
Clutch
17 Oct 2007, 6:49pm
Nice work my friend.
DogSoldier
17 Oct 2007, 7:20pm
Way to go Kwitco! Hey.. that rhymes!
DogSoldier
18 Oct 2007, 11:26pm
I made a pot of my favourite soup last night, a combination of lean ground beef, crumbled, fat drained, a 28floz can of tomatoes, a 19floz can of tomatoe juice, and about 3 cups of macaroni. Plus assorted spices like chili powder, italian seasoning, worchestershire sauce and chili flakes. It's comfort food. Anyways, I couldn't figure out the Nutrition Facts for this, but after much searching I found a website that can calculate recipes for you and give you all the info you need to plug into Fitday. http://www.nutritiondata.com
BTW, I'm now obsessed with the Nutrition facts labels, constantly running up and down the stairs, back and forth to the pantry so I can record all that caloric minutiae. God. I have no life....
Thrax
18 Oct 2007, 11:46pm
It's important. Nobody loses weight not knowing those things.
Clutch
19 Oct 2007, 3:00am
I was the same way DS when I started bulking up. Then after about a month, I could pretty much guess very close to my caloric intake each day for what I needed to meet my goal. My friends think I'm a health nut to much because I'm always looking at nutrition labels, and ordering healthy stuff when we go out to eat.
I was the same way DS when I started bulking up. Then after about a month, I could pretty much guess very close to my caloric intake each day for what I needed to meet my goal. My friends think I'm a health nut to much because I'm always looking at nutrition labels, and ordering healthy stuff when we go out to eat.
Yeah, a few Fridays ago I had to work out in the morning before class at 6:00 AM, so I took my protein shake to my first class with me. My friend Ben asked, "What's in that?" since it was a GNC shaker bottle. I told him, "Egg whites, peanut butter, a banana, dry oats, milk and protein powder." He responded, "Why the Hell would you do that?"
Now every time I drink something he asks if it's egg whites.
Clutch
22 Oct 2007, 4:33am
haha, that is funny Nomad. Those GNC shaker bottles kick ass btw.
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