NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[CFD]

Originally Posted by sugar'n'spice

This weight loss, has it's benefits !!

Bought 2 bikinis, many tops, a dress, white jeans, the nicest shorts...that's right folks...all for the vacation !!! Woohoo!!!

So proud of me !!

Boy weight loss can be expensive!

[dma05]

Originally Posted by Speedy1975

Interesting. I'll drop the bars, didn't like them much anyway. I've always avoided Gatorade like the plague due to it's sugar content. I'll look in to some options there. I was using an Ultramet Packet by Champion Nutrition after working out over the winter. They offer a "lite" version I can check in to.

It takes me about an hour to finish weight lifting. I don't stretch and I don't warm up (I know I know) and just get right to it. If I start getting in to heavier weights I will warm up my shoulders since I've had problems there but other than that none. I'll do a set and try to only rest 30 seconds between the 5 rep sets. When I switch workouts to a more standard 3 sets of 8-10 reps I rest about 2 minutes between sets, but that's on down the road.

I then hit the cardio for 30 minutes, so total time in the gym is about 1.5 hours 3x a week. If the weather's not bad I may do another 30-45 minutes of cardio (brisk walk) on Saturdays just to get a bit extra.

I was having another scoop of the ON Whey and 2tbsp of peanut butter at 6pm when I got home from work, but eliminated that as well to cut down.

I'm trying to stay around 1800 cals / day. I have a desk job so I'm sitting on my butt all day.

I forgot to add in the flaxseed 2gr/day, red yeast rice 1.2gr/day and the multivitamin.

1800 Calories a day!!! You're starving your body... If you work out for about 1.5 hours in they gym, then you should be eating about 2200 - 2800 calories a day... If you're not seeing results, you can blame your food intake.. that is way too low.. even if you just sit in an office chair.. you have to consider your workouts...

Get those calories up and eat a more balanced diet throughout the day (5 meals instead of 2)....

If you do that, you will see a change for the good

Allen

[Bonnie]

Originally Posted by sugar'n'spice

This weight loss, has it's benefits !!

Bought 2 bikinis, many tops, a dress, white jeans, the nicest shorts...that's right folks...all for the vacation !!! Woohoo!!!

So proud of me !!

See RANDY...........I'm not the only one!!!!
Awesome Joanne!!!! Enjoy!

[sugar'n'spice]

Originally Posted by Bonnie

See RANDY...........I'm not the only one!!!!
Awesome Joanne!!!! Enjoy!

Hahaha!!!! It justifies my hard work !!!

[OrangeSS]

I'm trying to gain a little more weight

[Bonnie]

Originally Posted by sugar'n'spice

Hahaha!!!! It justifies my hard work !!!

Absolutley!

[Speedy1975]

Originally Posted by CFD

If you want to stay away from the gatorade try getting some carbo gain or any similar product, it is maltidextrose yes it's high GI but post workout it is good.

Even with the scoop of protein powder you eliminated your protein intake is much to low and macro-nutrients are way off. Look at the basics, you should be consuming at least 1 gram of protein for every lb of body weight, so in your case roughly 175 grams at a minimum, if you're training hard which it looks like you are levels should be higher. Your lucky to be eating half of that. Your working out in the morning, you have been fasting for about 8 hrs (sleep time) and then working out, what are you burning for fuel, this may be desireable for fat loss but not muscle building, I know you said you're cutting but your trying to do two things at once and you cannot. Have you ever acuratelly figured out what you cal requirement actually is, do you know your BMR. A few pages back I posted a formular to figure this out accurately. If you can find it try it, if your not sure of the math you can post your stats here, I will calculate it for you, then I can give you a break down of your carbs, proteins and fat for each meal, it can then be adjusted for cutting or bulking. I think that from what I see here better nutrition will be advantageous. Just for fun scroll back and look at what some of us that work out regularily are eating for cals (even while cutting)and the food combinations and you will see that yours are out of whack.

My BMR says 1737 based on your formula. I let computer programs figure all that out for me on my current diet though. I'm trying to lose 1lb per week and the program stipulated a 1500 cal a day diet based on my having a desk job. I added 300 to that so I didn't lose too much muscle. I figure as long as strength stays up there I'm good?

I used to get real crazy with macro nutrient ratios and all that. I tracked every single thing I ate all the way down to a splenda packet on dailyplate and the whole nine yards. I actually found I did better just relaxing about it and watching what I ate. I'm a bit OCD, but it just got too nuts trying to track it all.

This year I decided to just halve what I'd normally eat bulking. That put me around 1800 - 2000 cals a day and was close to the number the program spit out as well and was pretty easy to follow. If I normally ate two stuffed sole fillets for dinner during bulking, I just eat one now. Two scoops of protein and two tbsp of peanut butter bulking, I eat one now. You get the idea.

I'm open to suggestions on a diet though....never hurts to try changing things up. This has been working decent. I weigh every Monday and track it in the logs so I'll know how this week went soon.

Originally Posted by dma05

1800 Calories a day!!! You're starving your body... If you work out for about 1.5 hours in they gym, then you should be eating about 2200 - 2800 calories a day... If you're not seeing results, you can blame your food intake.. that is way too low.. even if you just sit in an office chair.. you have to consider your workouts...

Get those calories up and eat a more balanced diet throughout the day (5 meals instead of 2)....

If you do that, you will see a change for the good

Allen

I hear ya. I eat a tick over 4,000 calories a day in the winter. 6-7 meals a day all the way up to a final protein meal right before bed.

So get this, I had a pro body building judge write me a diet a couple years back (Tony Haines). He wrote me one for cutting and one for bulking and I still have them as reference. The bulking diet was nuts. 6,000+ cals a day and like 400gr of protein. I ate religiously for 10 weeks and gained a total of 4lbs. I had stamina and strength galore at the gym, but eating that much EVERY DAY for two months and only 4 lbs??? I finally had enough and decided to not try to be something my genetics won't be. I mean seriously...how many people could eat like that and not gain some serious weight. I was eating a pound of tilapia a day. If I ever see another piece of that the rest of my life it'll be too soon.

The cutting diet was nearly all protein and fats with green veggies thrown in for fiber. Keto is what he called it. Worked like a champ after I adjusted to it (felt like crap the 1st two weeks). Dropped down to about 7.8% bf but eating like that long term isn't sustainable, at least for me.

Give me some ideas for meals and I'll see if I can make them fit. I hit the grocery on Sunday.

In a perfect world we'd all have personal chefs cook up our meals and just hand them to us every few hours hahaha.

Thanks for all the input.

[CFD]

Originally Posted by Speedy1975

My BMR says 1737 based on your formula. I let computer programs figure all that out for me on my current diet though. I'm trying to lose 1lb per week and the program stipulated a 1500 cal a day diet based on my having a desk job. I added 300 to that so I didn't lose too much muscle. I figure as long as strength stays up there I'm good?

I used to get real crazy with macro nutrient ratios and all that. I tracked every single thing I ate all the way down to a splenda packet on dailyplate and the whole nine yards. I actually found I did better just relaxing about it and watching what I ate. I'm a bit OCD, but it just got too nuts trying to track it all.

This year I decided to just halve what I'd normally eat bulking. That put me around 1800 - 2000 cals a day and was close to the number the program spit out as well and was pretty easy to follow. If I normally ate two stuffed sole fillets for dinner during bulking, I just eat one now. Two scoops of protein and two tbsp of peanut butter bulking, I eat one now. You get the idea.

I'm open to suggestions on a diet though....never hurts to try changing things up. This has been working decent. I weigh every Monday and track it in the logs so I'll know how this week went soon.



I hear ya. I eat a tick over 4,000 calories a day in the winter. 6-7 meals a day all the way up to a final protein meal right before bed.

So get this, I had a pro body building judge write me a diet a couple years back (Tony Haines). He wrote me one for cutting and one for bulking and I still have them as reference. The bulking diet was nuts. 6,000+ cals a day and like 400gr of protein. I ate religiously for 10 weeks and gained a total of 4lbs. I had stamina and strength galore at the gym, but eating that much EVERY DAY for two months and only 4 lbs??? I finally had enough and decided to not try to be something my genetics won't be. I mean seriously...how many people could eat like that and not gain some serious weight. I was eating a pound of tilapia a day. If I ever see another piece of that the rest of my life it'll be too soon.

The cutting diet was nearly all protein and fats with green veggies thrown in for fiber. Keto is what he called it. Worked like a champ after I adjusted to it (felt like crap the 1st two weeks). Dropped down to about 7.8% bf but eating like that long term isn't sustainable, at least for me.

Give me some ideas for meals and I'll see if I can make them fit. I hit the grocery on Sunday.

In a perfect world we'd all have personal chefs cook up our meals and just hand them to us every few hours hahaha.

Thanks for all the input.

These numbers don't seem right, if you want to post the stats needed by the formula I can re-check it for you, that Keto diet sounds like crap, you need carbs, I don't care what anyone says, dropping carbs for cutting is ok but very low carb diets for any period of time are a recipie for failure, guaranteed.

[Speedy1975]

Originally Posted by CFD

These numbers don't seem right, if you want to post the stats needed by the formula I can re-check it for you, that Keto diet sounds like crap, you need carbs, I don't care what anyone says, dropping carbs for cutting is ok but very low carb diets for any period of time are a recipie for failure, guaranteed.

35, Male, 5'10 163.5

I think I missed the 1.2 multiply factor in the formula but that puts it at 2K cals a day.

Lemme know if I missed something.

Keto diets are pretty popular among the bodybuilding crowd at my gym. It strips fat like no other, but I only use to to tweak as needed. It's not sustainable long term. When I say low carb I'm talking 70 or less a day. You'll really feel like crap the first couple of weeks, but then your body will start burning fat for fuel and things are fine.

[CFD]

Originally Posted by Speedy1975

35, Male, 5'10 163.5

I think I missed the 1.2 multiply factor in the formula but that puts it at 2K cals a day.

Lemme know if I missed something.

Keto diets are pretty popular among the bodybuilding crowd at my gym. It strips fat like no other, but I only use to to tweak as needed. It's not sustainable long term. When I say low carb I'm talking 70 or less a day. You'll really feel like crap the first couple of weeks, but then your body will start burning fat for fuel and things are fine.

I think the diet you are reffering to is used for a short period of time before competitions to get as lean as possible but is not for long term fat loss or muscle building .

I'm checking your numbers now and will post what I come up with shortly.

[CFD]

Originally Posted by Speedy1975

35, Male, 5'10 163.5

I think I missed the 1.2 multiply factor in the formula but that puts it at 2K cals a day.

Lemme know if I missed something.

Keto diets are pretty popular among the bodybuilding crowd at my gym. It strips fat like no other, but I only use to to tweak as needed. It's not sustainable long term. When I say low carb I'm talking 70 or less a day. You'll really feel like crap the first couple of weeks, but then your body will start burning fat for fuel and things are fine.

Ok you are close, most people have a hard time with the activity factor, even though you have a desk job by your workouts your activity factor would probably be moderate so 1.55. your BMR would be 1734.90 x 1.55 = 2689. That is maintanence, for fat loss you would start with a 500 cal defecit so cal intake would be about 2189 cals . six meals a day would be ideal 5 ok. so using 6 meals average cals per meal would be about 364. Now for the most effective fat loss you could use calorie tappering where you would eat larger meals earlier in the day and smaller late in the day, eat complex carbs from grains, legumes etc, earlier and fiberous carbs later. Also if you think you are more ectomorph then reducing carbs to much is not necessary and may be counterproductive. From what I've seen I think a safe, reasonable starting point would be 50% carb, 30% protein and 20% fat. I wold recomend trying this for two weeks, keep records of what you eat and post them after looking at them and your results we can make adjustments. This plan would give you a 3500 cal deficit per week from diet along with your workouts you should be inline for a 1-2 lb loss per week. Now with a little more info we can design some kind of an eating plan that will fit your schedule. Are you free to eat when you want at work? Normally what time do you wake up, workout and go to sleep.

[Speedy1975]

Originally Posted by CFD

Ok you are close, most people have a hard time with the activity factor, even though you have a desk job by your workouts your activity factor would probably be moderate so 1.55. your BMR would be 1734.90 x 1.55 = 2689. That is maintanence, for fat loss you would start with a 500 cal defecit so cal intake would be about 2189 cals . six meals a day would be ideal 5 ok. so using 6 meals average cals per meal would be about 364. Now for the most effective fat loss you could use calorie tappering where you would eat larger meals earlier in the day and smaller late in the day, eat complex carbs from grains, legumes etc, earlier and fiberous carbs later. Also if you think you are more ectomorph then reducing carbs to much is not necessary and may be counterproductive. From what I've seen I think a safe, reasonable starting point would be 50% carb, 30% protein and 20% fat. I wold recomend trying this for two weeks, keep records of what you eat and post them after looking at them and your results we can make adjustments. This plan would give you a 3500 cal deficit per week from diet along with your workouts you should be inline for a 1-2 lb loss per week. Now with a little more info we can design some kind of an eating plan that will fit your schedule. Are you free to eat when you want at work? Normally what time do you wake up, workout and go to sleep.

Cool. Glad to hear I wasn't too far off.

I can eat anytime I want at work. I work in IT so it's meetings and typing at my desk. Folks around here are used to me coming in to meetings with protein drinks or whatever.

I get up weekdays about 6:30am. I'm at the gym by 7:30am on M W F.

On T and TH I get up about 7:30am.

I normally go to sleep about 10:30 or 11pm.

Thanks for the help in advance. I had been considering a meal something as small as fruit and yogurt. Is that not accurate? It would be around 120 cals give or take. Or a scoop of protein and some peanut butter at about 200 cals.

[CFD]

Originally Posted by Speedy1975

Cool. Glad to hear I wasn't too far off.

I can eat anytime I want at work. I work in IT so it's meetings and typing at my desk. Folks around here are used to me coming in to meetings with protein drinks or whatever.

I get up weekdays about 6:30am. I'm at the gym by 7:30am on M W F.

On T and TH I get up about 7:30am.

I normally go to sleep about 10:30 or 11pm.

Thanks for the help in advance. I had been considering a meal something as small as fruit and yogurt. Is that not accurate? It would be around 120 cals give or take. Or a scoop of protein and some peanut butter at about 200 cals.

Hi, that wouldn't be a meal it's a snack. For the most part all meals should consist of carbs, protein and fat. Combinations in the right ratios are thermogenic and are fat burning and muscle building, the reasons are complex but here are the basics. Firstly excess carbs are almost always stored as fat, proteins cannot be stored. In order to breakdown and digest food you need amino acids, amino acids are found in animal proteins, they are also stored in muscle. If you eat carbs by themselves your body needs amino acids to break them down, so if you didn't eat protein with the carbs where do you think the amino's come from, yep you break down muscles to get it, definately don't want that. Ok now to get the protein (amino acids) into your muscles you need insulin, insulin is secreted as a result of eating carbs so eating carbs with your protein supplies insulin which allows the proteins to be absorbed by the muscle. Eating protein without carbs doesn't allow for efficient absorbtion. Where as protein cannot be stored in order to provide a steady supply of protein (absolutely necessary for muscle building)you should eat every 2 1/2-3 hrs. Thats how long it takes to digest reasonable sized meals. When you eat carbs protein and fat together the protein and fat slows down the absorbtion of the carbs so you don't have insulin spikes it keeps the nutrients and insulin flowing at a steady even rate. All this eating and "DIGESTING" food is thermogenic and increases your metabolism so now by eating more often and the right foods you burn calories just to digest, now add a calorie burn by exercise and your body becomes a fat burning machine. If all else fails always eat your protein, some of it will be absorbed none of it will be stored as fat, if you eat carbs without protein any you don't burn will without a doubt be stored as fat. Eating carbs without protein spikes insulin followed by rabid decreases in insulin (hypoglycemia) this always causes cravings, hunger and fatigue so you eat more carbs and the cycle goes on, instant disaster for fat loss and muscle building. I have to run now, hate to leave you hangin' but either later tonight or tomorrow I will post some sample meals that can be used as a template for making meals with the foods you like, earlier in this thread I posted a food chart of the foods you SHOULD be eating and their nutritional break down from the samples I post later using the food chart you will be able to create perfect meals that meet the guidlines I suggested for fat burning nutritious meals. Hope this isn't too much to understand.

[dma05]

Speedy1975: I also work in IT as an IT Admin. So I know how it is to sit around all day and stare at a computer that just passes green bars by and by....

Glad you are taking advice from others on the board... I have even taken some of it myself Like I said, I'm no pro, but I do know a bit about fitness and health and love learning more about it to make my body even better!!!

To all the ladies buying new bikini's and dress, CONGRATS!!!! Nothing puts a bigger smile on a woman's face when she can fit into something new that is smaller than the rest of her clothes

Allen