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lenny
Guest
that's awesome, have you been overweight in the past?
Lenny - No I haven't been seriously overweight. The heaviest I've ever been was last fall/winter at 192 pounds and since I'm 6'1" it really didn't look like I was "overweight" but I knew it and didn't like it. I got serious about losing 10 lbs and got it down to 182 in Feb. But my cholesteral was creeping up and I still didn't like the way I looked (no muscle definition).
I started working with a health coach the first week of March and she has been slowly changing my diet and increasing the amount and type of exercise I do. In 8 weeks I've lost 9 lbs of body fat, gained 4 pounds of muscle and at today's check-in I had a body fat percentage of 14.2% and I weigh 177 lbs.
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lenny
Guest
that's incredible! I'm very glad for you and I bet you feel great. I am also 6'-1" and don't appear to be to sloppy but it's all in the eye of the beholder and as long as I am uncomfortable with my additional weight than it's no different than being 100 lbs over weight,,,it's gotta go!
I would be interested in knowing more about your nutrition if you are comfortable with sharing that. How old are you and if your older has age played a role in all of this?
Lenny,
I'm 47 yrs old and I think my age played a role in making me 10 - 15 lbs overweight. I didn't switch my diet overnight. That would be too much of a shock to my system. My health coach and I agreed that Scotch & beer won't be removed as long as they are consumed in moderation.
I purchased a FitBit Charge HR and began tracking my steps, distance and "active minutes" and over the last 9 weeks I have made the following changes to my diet. Each one of these changes carry over from one week to the next. In other words I have continued to do all of the previous changes.
Week 1 30 "active" minutes/day + 10,000 steps/day. No dairy milk. Switch to organic unsweetened almond milk or organic unsweetended soy milk
Week 2 One day/week with no meat or dairy products
Week 3 Remove white flour and starches (potatoes, white bread, white rice). Increase protein to 0.6 - 0.8 grams of protein/lb of body weight per day.
Week 4 Eat at least 6 Servings of Fruits & Veggies/day. Begin Food Diary using "MyFitnessPal" App. Remove "whole wheat" bread and replace with Ezekiel Bread
Week 5 Try a different exercise and weird food (Soy yogurt, hemp seeds & cardio-kickboxing)
Week 6 Gradually increase daily fiber to 40 grams/day. Get someone else to enjoy the moment.
Week 7 Begin Weight Training
Week 8 Divide vitamins & supplements between morning & evening
Week 9 Do ALL of the following
Increase active minutes 300 minutes/week and steps to 80,000/week
Remove "inflammatory" foods from diet (gluten, wheat, dairy, salt, artificial colors/flavors)
Non-dairy protein powder in morning, whey protein is ok but ONLY after workout
Make homemade protein bars w/pumpkin puree
No fruit or starches after 3:00 pm (veggies and lean meat are OK)
I'm 47 yrs old and I think my age played a role in making me 10 - 15 lbs overweight. I didn't switch my diet overnight. That would be too much of a shock to my system. My health coach and I agreed that Scotch & beer won't be removed as long as they are consumed in moderation.
I purchased a FitBit Charge HR and began tracking my steps, distance and "active minutes" and over the last 9 weeks I have made the following changes to my diet. Each one of these changes carry over from one week to the next. In other words I have continued to do all of the previous changes.
Week 1 30 "active" minutes/day + 10,000 steps/day. No dairy milk. Switch to organic unsweetened almond milk or organic unsweetended soy milk
Week 2 One day/week with no meat or dairy products
Week 3 Remove white flour and starches (potatoes, white bread, white rice). Increase protein to 0.6 - 0.8 grams of protein/lb of body weight per day.
Week 4 Eat at least 6 Servings of Fruits & Veggies/day. Begin Food Diary using "MyFitnessPal" App. Remove "whole wheat" bread and replace with Ezekiel Bread
Week 5 Try a different exercise and weird food (Soy yogurt, hemp seeds & cardio-kickboxing)
Week 6 Gradually increase daily fiber to 40 grams/day. Get someone else to enjoy the moment.
Week 7 Begin Weight Training
Week 8 Divide vitamins & supplements between morning & evening
Week 9 Do ALL of the following
Increase active minutes 300 minutes/week and steps to 80,000/week
Remove "inflammatory" foods from diet (gluten, wheat, dairy, salt, artificial colors/flavors)
Non-dairy protein powder in morning, whey protein is ok but ONLY after workout
Make homemade protein bars w/pumpkin puree
No fruit or starches after 3:00 pm (veggies and lean meat are OK)
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lenny
Guest
wow, final question.how disciplined and strict are you with all this. I assume very because it is the key to success?
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wow, final question. How disciplined and strict are you with all this. I assume very because it is the key to success?
- - - Updated - - -
wow, final question. How disciplined and strict are you with all this. I assume very because it is the key to success?
I'm pretty disciplined about reaching my daily exercise and nutrition goals. I usually have 2 or 3 heavy workout days with 100 + minutes of exercise and the rest of the days I try to get in 30 or 40 minutes of lighter activity. I'm also pretty careful about not overdoing my exercise because I've got a set of bad knees. I think what you eat & when you eat is almost more important than the exercise part. I do allow myself one or two "cheat" meals a week where I will eat until I'm full or eat something outside the plan. For example - Friday night all-you-can eat fish fry or a 1/2 pound burger with fries and a few beers at the local pub & grub.
garyl62
Active member
I've been allowing myself too many "cheat" meals this week.... I've got no will power or desire.... now I'm off to a fund raiser dinner tonight and I'm sure that will be more of the same. Hope to be active over the weekend and keep things in check, but doing nothing like skutr is doing
eagle1
Well-known member
All the more power to you skutr if you can pull that off, wow. That's tough list. Nice job.
You lost me at "no milk" though. Lol
Since March I've been trying to do 2 miles everyday. Then small health lunch, no junk and just regular dinner with no going back for seconds. Right now around 209, 210 from my high of 219. Hope get bike out this weekend and start peddling.
You lost me at "no milk" though. Lol
Since March I've been trying to do 2 miles everyday. Then small health lunch, no junk and just regular dinner with no going back for seconds. Right now around 209, 210 from my high of 219. Hope get bike out this weekend and start peddling.
onlypolar4me
Member
onlypolar4me
Member
Good monday morning guys, 238 this morning so down another 2.5 this week, a few more rounds on the treadmill, and
keeping busy so not as much eatin' time, whew!
Have a good week everybody!
Brent
keeping busy so not as much eatin' time, whew!
Have a good week everybody!
Brent
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lenny
Guest
We had friends up from Illinois all weekend and you know that means eating eating but still managed to loose a half pound. Weighed in at 206.6. My work week went well and made good decisions but soon as the weekend hit,,,,not so good. I did not eat all I wanted to eat so will power was working, somewhat!
Gary, I understand your frustration buddy, trust me, I do! You can do better and I know that for a fact. Getting motivated is key for me so that has been my focus, looking forward to the goal. Being healthy for ourselves is a good thing and even our families benefit. I'll keep you in my prayers bud asking for strength and motivation.
Onlypolarforme, awesome work my friend! It's gotta feel good to have a solid week of discipline. It's self motivating when you see the pound drop off.
Gary, I understand your frustration buddy, trust me, I do! You can do better and I know that for a fact. Getting motivated is key for me so that has been my focus, looking forward to the goal. Being healthy for ourselves is a good thing and even our families benefit. I'll keep you in my prayers bud asking for strength and motivation.
Onlypolarforme, awesome work my friend! It's gotta feel good to have a solid week of discipline. It's self motivating when you see the pound drop off.
Holding steady at 177. Stay focused everyone - the weekends count! Don't spend your week playing catch up because of the weekend. Get up early & go for a walk. Make your lunch for tomorrow tonight. Log EVERYYHING that goes past your teeth into MyFitnessPal. Find someone to be accountable to for your gains & losses and report to them once a week. Monday is a great day to report your progress. Take the long way around to get to the break room. Park in the back of the lot and walk. Do 10 minutes of continuous activity 3 times/day. A lot of little things make a big difference but you need to be consistent.
This is a marathon and not a sprint. Changing your body composition is hard work - but it can be done!
This is a marathon and not a sprint. Changing your body composition is hard work - but it can be done!
eagle1
Well-known member
Shoveled wood chips for 2hrs this morning, 20 minute "workout" with da wife(hey that counts right?) And 8 1/2 mile bike ride.
Also no milk for dinner last 2 nights. Dang you Skutr, your in my head now. Lol
What's everyone else doing?
Must say so much easier being active when it's sunny and 60 out and stays light out longer.
Also no milk for dinner last 2 nights. Dang you Skutr, your in my head now. Lol
What's everyone else doing?
Must say so much easier being active when it's sunny and 60 out and stays light out longer.
onlypolar4me
Member
Hey Skutr, how are they measuring your body fat?
Brent
Brent
We've been using a hand held meter. I know it's not as accurate as measuring with a caliper but even if it's off by 2-3% and my "actual" body fat is 16.7% I've been using it for 10 weeks and my % fat keeps moving in the right direction.
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lenny
Guest
Been working till 8 most evenings so focused on that but the is normal for this time of year so I'm thinking weight loss. My evening snakes are way down and usually I have fruit or arisen bran for breakfast. Some even g's I am able t keep my portion size down and a few time I have wen a I for seconds but before that it was always get full