Help me lose......

[dali555]

I'm 5'10, 39 years old, 260 lbs! UGH.... I used to be 185.... I know it is a lifestyle change and i have been trying. My breakfast usually consists of, eggs... 3 scrambled or sunnyside or a turkey, cheddar and egg omelette and a large coffee with cream and 1 Splenda. First snack is either a Fiber one bar or Chobani Yogurt. Lunch Can be anything, usually leftovers from previous dinner, or tuna sammy on wheat or Natty PB and Jelly on wheat. Second snack is usually an apple or peach or banana or a handful of roasted almonds. Dinner is up in the air... lots of chicken stuff with peas or green beans, I HATE fish, but will stomach cod if needed. Also, not a veggie person at all.. beans and peas are about it, although I do like celery plain and sometimes will do that as a snack. I might have to ditch this last thing... when I relax at night I have a spoonful of Natty PB and glass of 1% milk... I LOOOOOOOVE milk and have forced myself a few years ago to ditch the whole milk and got myself down to 1% but can't do skim. I drink lots of water and also make my own green tea using just tea bags and drink it chilled.

Anything really stand out to you that screams STOP DOING THAT!? LOL

I'm still working on a workout routine... lifting mostly but think I should stop that and do mostly cardio, like Insanity or 10 minute trainer type stuff.

Thx for the help,
Marc

 

[sassy69]

Hi! Today is the first day of the rest of your life! (or other motivational statement)

Start here: http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

 

[S_walker]

diet and cardio, preferably intermittent sprints. I've been doing 3 miles at a 6 mph pace and another 2+ sprinting 20 seconds and walk 5 seconds. I've only puked once LOL. I'll second saasy's suggestion on reading Built's write up. I'm currently on a quest for -10% BF.

 

[leestacy38]

diet and exercise will do to me.

 

[MDR]

diet and cardio, preferably intermittent sprints. I've been doing 3 miles at a 6 mph pace and another 2+ sprinting 20 seconds and walk 5 seconds. I've only puked once LOL. I'll second saasy's suggestion on reading Built's write up. I'm currently on a quest for -10% BF.

You do not have to do a ton of cardio to lose weight. A focus on lifting and diet can be very successful.

 

[dali555]

Nice read Sassy...... I'll keep that in my back pocket


I have a few programs I can do, and a virtual gym in my garage...
Full Squat cage
Half Squat cage with pull down attachment
two benches
Leg press/Hack Squat commercial machine... that's my baby, love that machine!
over 2000 lbs of Olympic plates and a couple hundred lbs of Standard.

The program I was going to get back into was Wendler's 5,3,1.... it's a great program that fits into a busy schedule....

I would do 3 times a week.... on off days i was thinking of some light cardio... I am NOT a runner at all... any ideas?

Thx

 

[tubbednova]

For fat loss i'd do a circuit type routine with some high int. cardio(runs/swimming)2-3days aweek and lift 4x eating around 2800cals and got to up the veggie intake for vits and little more cal burn(digestion)night limit milk to coulple times a week and eat solid food before bed instead(turkey,chicken,cheese50%)even replace milk with casien.I myself use almond butter now and 50%cheddar/turkey or coconut meat before bed and some veggies

 

[dali555]

Coconut meat is that good for you? You actually buy a coconut?

 

[Fkarl]

I'm 5'10, 39 years old, 260 lbs! UGH.... I used to be 185.... I know it is a lifestyle change and i have been trying. My breakfast usually consists of, eggs... 3 scrambled or sunnyside or a turkey, cheddar and egg omelette and a large coffee with cream and 1 Splenda. First snack is either a Fiber one bar or Chobani Yogurt. Lunch Can be anything, usually leftovers from previous dinner, or tuna sammy on wheat or Natty PB and Jelly on wheat. Second snack is usually an apple or peach or banana or a handful of roasted almonds. Dinner is up in the air... lots of chicken stuff with peas or green beans, I HATE fish, but will stomach cod if needed. Also, not a veggie person at all.. beans and peas are about it, although I do like celery plain and sometimes will do that as a snack. I might have to ditch this last thing... when I relax at night I have a spoonful of Natty PB and glass of 1% milk... I LOOOOOOOVE milk and have forced myself a few years ago to ditch the whole milk and got myself down to 1% but can't do skim. I drink lots of water and also make my own green tea using just tea bags and drink it chilled.

Anything really stand out to you that screams STOP DOING THAT!? LOL

I'm still working on a workout routine... lifting mostly but think I should stop that and do mostly cardio, like Insanity or 10 minute trainer type stuff.

Thx for the help,
Marc

Dude!! You sound just like me!!! lol
I just tried sending you a PM but since I don't have enough posts yet I can't.

Me last june(2010) 276, 5-10.
Me yesterday 245, 5-10

all done with diet..... been doing some random stuff the last two months. Another member here steered me towards "Convict Conditioning". great stuff!!! yesterday I discovered suspension training. Those two things along with my continued 75% organic diet, 4-6 meals per day, protein, fiber, water, should get me where I want to be. 225!!!
Good luck to you! I look forward to yours, and my progress.

 

[knightzz]

Primary focus should be on your calorie intake.

 

[Built]

For fat loss i'd do a circuit type routine with some high int. cardio(runs/swimming)2-3days aweek

Please don't recommend something like this to an overweight, out of shape individual who wants to drop fat. It's too much, he'll burn out, get hurt, overtrained, and quit.

and lift 4x eating around 2800cals

What's magic about 2800?

and got to up the veggie intake for vits and little more cal burn(digestion)night limit milk to coulple times a week and eat solid food before bed instead(turkey,chicken,cheese50%)even replace milk with casien.I myself use almond butter now and 50%cheddar/turkey or coconut meat before bed and some veggies

Too complicated. And there's no need to limit milk in this way.

Primary focus should be on your calorie intake.

Please read and follow the instructions in homework 1. It really is the shortcut you're looking for.

 

[tubbednova]

Yes it is good for ya or i wouldn't be eating it.Its a sat.fat but its med something which burns off fast it helps with thyroid glands.I buy a whole coconut split it half cut out meat and eat 25g(15g fat)

 

[tubbednova]

Please don't recommend something like this to an overweight, out of shape individual who wants to drop fat. It's too much, he'll burn out, get hurt, overtrained, and quit.

What's magic about 2800?


Too complicated. And there's no need to limit milk in this way.



Please read and follow the instructions in homework 1. It really is the shortcut you're looking for.

he doesn't have to do it at full intensity for one he'll be combining weights and cardio into one session.
and theres nothing complicated about adding veggies in a diet??
Alot of carbs in milk when theres better choices that can be made "before bed"As for 2800cals no magic just a good base to start at plain and simple

 

[Built]

he doesn't have to do it at full intensity for one he'll be combining weights and cardio into one session.

But there's really no need. It doesn't have to be this hard.

and theres nothing complicated about adding veggies in a diet??

You didn't just say to eat veggies. Kindly re-read your post.

Alot of carbs in milk when theres better choices that can be made

What's wrong with the carbs in milk? He's not going keto.

"before bed"

Bedtime is the best time to eat carbs anyway.

As for 2800cals no magic just a good base to start at plain and simple

I would quickly become obese on 2800. My husband would starve. How is it a good base to start at?

To the OP, drop your calories to 10-20% below maintenance to cut. Most non-obese folks maintain at around 13 - 15x their bodyweight in pounds, but you're quite heavy so try this: figure out what weight you'd like to be, and try setting your calories at 15 x that weight in pounds. For instance, if you think you should weigh 200 lbs, try eating 3000 calories a day. If you drop at that level, leave it alone. If you don't, decrease this to 2500 and see what happens.

 

[tubbednova]

How do you figure bedtime is the best time to eat carbs??He's trying to lose weight not gain it.Carbs are for energy what need is there for carbs at bedtime?Healthy fat would be a better choice at this time.(no raise in blood sugar slower protein release)

 

[Built]

How do you figure bedtime is the best time to eat carbs??He's trying to lose weight not gain it.

Exactly:
Greater Weight Loss and Hormonal Changes After 6 M... [Obesity (Silver Spring). 2011] - PubMed result

Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.
Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.
Obesity (Silver Spring). 2011 Apr 7.

Abstract

This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters. Hormonal secretions were also evaluated.

Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. On day 0, 7, 90, and 180 blood samples and hunger scores were collected every 4 h from 0800 to 2000 hours. Anthropometric measurements were collected throughout the study.

Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMA(IR)), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), and interleukin-6 (IL-6) levels were observed in comparison to controls.

The experimental diet modified daily leptin and adiponectin concentrations compared to those observed at baseline and to a control diet.

A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity.

It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome. Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.

PMID: 21475137​

tubbednova, I know it flies in the face of what we've all been told for years, but I've done this for almost ten years now and I'm currently the only person I know IRL who has lost - and kept off - a significant amount of weight for this long.

We all acted upon the best information we had for a long time and it's hard to let go of what we understood to be true. There is finally some decent research shedding light on what may well be better and easier options for people to set up their diets.

 

[GreatWhiteTruth]

...
We all acted upon the best information we had for a long time and it's hard to let go of what we understood to be true. There is finally some decent research shedding light on what may well be better and easier options for people to set up their diets.

Built does it again.

 

[Fkarl]

Ack! my head is spinning with all of this. I'm assuming these carbs eaten mostly at dinner are complex carbs?
I've had decent luck in the past limiting carb intake, (not atkinsish, but around 20-25%). The problem for me has been sustaining that weight loss. Now that I've added in significant weight training, I'm really worried about any extra calories but specifically carbs. I'm a "beginner" so I currently seem to be losing fat and building muscle at the same time but I know this won't last. I want to lose another 20 lbs or so of fat before I start a diet where I'm actively bulking. I figure any muscle I put on during this losing phase is all just bonus.

 

[Built]

I understand - I'm a low carb girl myself, having lost a lot of weight on Atkins. Very comfortable. Ultimately, it all comes down to the calories. If you can control your intake, you'll win this. Carbs make me hungry, so if I eat 'em at night, then go to bed, I can't keep eating, now, can I? My carb of choice these days is white potatoes; white rice works, too, or any starchy carb, really. Brown or white, doesn't matter for this application. I only eat them at night.

Read homework 1 in my sig - start there for info, then worry about the fine tuning.

 

[Fkarl]

Built-
Yep, read my homework. I too love carbs but find im hungry very soon afterwards.... my latest weakness? Sushi. Specifically spicy salmon rolls. I usually get 2 or three rolls and some chicken satay once or twice per week. Not sure if it is really a cheat meal or not, but its nice to know that I don't have to go run a mile an hour later! Thanks for all you do! Cheers!

 

[dali555]

Thx for all the responses. I was on vacation, so I'm back now and getting caught up. I'll def do my homework today.... So far today I've been good, Turkey and cheddar omelette and coffee (Haz, light with one splenda).... gotta have my coffee. I'm doing a lot better on that since my days of extra light and extra sweet... YUK!! I can't stomach that now... which is good! First snack is, as I type, 1 Chobani Yogurt. Lunch is tuna with lettuce and tomato on wheat and an apple... I think it's a good start today...

 

[dali555]

OK Built, here are my macros for breakfast only, I'm thinking they suck calorie wise, maybe egg whites in the omelette would help?

CAL: Fat: Carbs: Protein:
626 47.9 9.7 38.8

Seems like too many Cals and the Carbs seem wrong.... low for what is there?

Here it is with the Yogurt for snack

786 50.4 30.7 51.8

 

[Built]

dali555, I don't see the problem with that breakfast - lots of fat, plenty of protein, and very little carb.

Does it keep you full for a long time?

What macros do you run for the whole day?

 

[dali555]

Yep! nice and full... believe it or not, I'm not a big eater... I am forcing myself to eat smaller meals more often.... it's the more often part that is getting me. My problem has always been sweets... esp chocolate!

I'll let you know my macros for the whole day later... I think I am going to try and force some Cod down my throat tonight, I hate fish, but it is so good for you... so i am going to try once a week....

 

[Built]

Yep! nice and full... believe it or not, I'm not a big eater... I am forcing myself to eat smaller meals more often....

Why are you doing this - did someone tell you it'll speed up your metabolism and keep you from going into starvation mode? It's not true. If you're comfortable doing so, eat three meals a day with no snacks. It's a lot easier for a lot of people to diet this way.

it's the more often part that is getting me. My problem has always been sweets... esp chocolate!

Save some calories and eat it at bedtime. That's what I do. Once I start eating chocolate, I want more. If I eat it at bedtime, I brush my teeth and go to bed and I stop eating it.

I'll let you know my macros for the whole day later... I think I am going to try and force some Cod down my throat tonight, I hate fish, but it is so good for you... so i am going to try once a week....

Don't eat anything you don't like. If you want it for the fish oil, take fish oil.

 

[dali555]

Yeah, I have been told that... it kinda makes it easier in a way, because I am choosing healthy type snacks so that makes me not go for the bad stuff like cookies and chocolate, etc....

I do take a multi and Fish Oil every morning... just thought that fish was excellent source of protein too... as well as fish oil...

Ok, my macros for the day, which included my glass of 1% milk and Tbsp of Smart Balance Natty PB...

Cals: 2,344
Fat: 115.4
Carbs: 180.2
Protein: 154.8

I'm around the 2,500 cals I think I need to be at.....
How did I do?

 

[Built]

Pay attention to your hunger - if you find yourself snacking too often, you'll creep up the calories and still not feel fed. If you are able to keep it together this way, though, keep at it. Either way works.

How did you do? Well, you hit your protein minimum and your calories are under control so I'd call that a success!


Fish is great for protein and is very satiating. Fatty, cold-water fish such as tuna, salmon and mackerel are all excellent sources of EPA/DHA, but I hate to see people choking down food they hate. Life's too short, find something you like to eat and just make sure to get in your fish oil. I usually suggest 10 grams (ten capsules) of fish oil daily as a minimal way to supplement your diet with EPA/DHA. This provides the 3g combined EPA/DHA the (ultra-conservative) American Heart Association says is safe to take without a doctor's supervision, so I don't feel out of line with my recommendation.

 

[dali555]

WOW 10 capsules!?!?!? My bottle says 1 capsule, 1200 mg a day....

 

[Built]

I know. How much EPA/DHA per cap? They might be extra strength.

 

[dali555]

410 EPA and 274 DHA