NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[CFD]

Originally Posted by Jeffm

Herbalife Heathly Meal Nutritional Shake Breakfast 1 Serving 170 n/a n/a
Banana, Fresh, Med, 7 To 7 7/8 Long Breakfast 1 Each 105 1.28 26.95
Water, Bottled, Non-Carbonated Breakfast 4 Cups 0 0 0

Turkey Breast, 6 Portion Lunch 4 Each 200 36 8
Bread, Wheat, 9-Grain Wheat, 12 Lunch 1 Each 420 16 82
Cheese, Cheddar, Natural, 12 Portion Lunch 2 Each 240 16 0
Lettuce, 6 Portion Lunch 1 Each 5 0 0
Pickles, 12 Portion Lunch 0.5 Each 0 0 0
Mayonnaise, Light, 6 Portion Lunch 1 Each 50 0 1
Soda, Cola, Zero Lunch 42 Fluid ounces 3 0 0.52
Funyuns Lunch 1 Serving 180 n/a n/a

Chicken, Smkd Dinner 4 Ounces 170 20 2
Lipton Diet Green Tea Dinner 1 Serving 0 n/a n/a
Green Beans Dinner 0.5 Cup 20 1 4

Chicken, Smkd Snacks 4 Ounces 170 20 2
Kraft 2% String Cheese Snacks 16 Pieces 1,120 128 0
Green Beans Snacks 0.5 Cup 20 1 4
Lipton Diet Green Tea Snacks 1 Serving 0 n/a n/a

Budget 2,999 Food 2,873 Exercise -558 Net2,315 Under684

This is what i eat on my workday. I brought cheese as a snack but ate way to many of them. I usually end up right around 1700 calories for the day. I work 12 hr shifts 11am to 11pm and once im in im here for the day no leaving so i have to cart all my food for the day into the building. The website im using shows i have a daily budget of 2999 calories I think this is WAYYYY to much so i am going with what my dietitian setup for me when i lost all the weight the first time which was between 1800 and 2000 calories a day. Any Thoughts

btw i use Loseit.com and Sparkpeople.com as websites to help track my food and exercise

I'm kinda at a loss here. I'm not understanding this at all.

[ablackburn99]

Originally Posted by CFD

That's an odd eating/workout schedule. I can think of a few that I would think are more effective.

I would like to hear about any other plans for cutting and maintaining or building muscle.

This was my diet before i was working out, and it was working good ( lost 2 - 2 1/2 lbs. a week) . I just added more carbs to the days I lift and another very low carb day over the weekend.

day 1 1000 cal. 55% protein/ 40% fat/ 5% carbs
day 2 1500 cal. 45% protein/ 50% fat/ 5% carbs
day 3 2500 cal. 30% protein/ 40% fat/ 30% carbs
repeat

[ablackburn99]

Originally Posted by Jeffm

how many hours to get 3200 calories

That was estimated for what i would eat today, between 6am -11pm. I eat every 2 1/2 - 3 1/2 hours.

[CFD]

Originally Posted by ablackburn99

I would like to hear about any other plans for cutting and maintaining or building muscle.

This was my diet before i was working out, and it was working good ( lost 2 - 2 1/2 lbs. a week) . I just added more carbs to the days I lift and another very low carb day over the weekend.

day 1 1000 cal. 55% protein/ 40% fat/ 5% carbs
day 2 1500 cal. 45% protein/ 50% fat/ 5% carbs
day 3 2500 cal. 30% protein/ 40% fat/ 30% carbs
repeat

This is way out of wack. A low carb diet would be more like 20-30% carbs, 50% protein and 20-25% fat. If you are eating 5% carbs 4 days a week and loosing 2-2 1/2 pounds you are most likely loosing muscle not fat.

Please listen to this advice. Start with a moderate carb diet (middle of the road) 40% carbs, 40% protein and 20% fat. Stick with it regardless of if you think it is working or not. Keep accurate food journals of what and when you are eating and keep track of your weight, body fat percentages would be better if you could. Do this for 3-4 weeks. The above ratio's will usually work well for most people. I'm not sure of your stats or exercise level but unless they are to some extreme eat around 1800-2000 cals a day in the above ratios. By doing this you will have a solid base line to work from and adjustments can be made from there.

How much time can you devote to training in a week?

[CFD]

I would like to point this out to everyone. The above couple of posts made me realize something. This is a weight loss thread and there is a lot of info on it and perhaps it may be confusing people. A lot of times you will read posts on carb cycling or various diet plans that some of us use but keep in mind that some of us are at different fitness levels and have different goals. For most people and especially for those with a lot of weight to loose start out with basic strategies that are known to work. Don't make things complicated and don't guess at things. For most following a moderate carb diet as is in the post above is an excellent starting point and will give a solid base line to work from. Most people will succesfuly lose weight and build some lean body mass with those ratio's. The diets that some of us implement are for acheiving very low body fat levels, although it may be your ultimate goal you must learn to walk before you can run. I know this is a pain in the ass at first but if you are serious about weight loss and the health benefits of exercise don't guess. Keep records of what you eat and when you eat and your measurements/progress, from there adjustments can be made to maximize your goals. It is a long process but I guarantee it will work.

[Jeffm]

Day 4: Stationary Bike 35 mins Rode 7 Miles, Burned 304 Calories, Max HR 150, Avg HR 124, In Zone 140 - 170 3 Mins 16 Secs, 2 Sets of 25 wall push ups, 45 mins total time including stretching. Time to start pushing it up start going earlier so i can spend more time there need a minimum of an 1hr i think at this point working my way back up to 1000 calories an hr. Really Felt good not asd hard to get up and go. Saturdays are my designated day off.

food for today:

Breakfast: Herbal Life Nutri Drink, 7 inch banana

Lunch: Footlong Double Turkey Sub on wheat Lettuce, Onions, Pickles

Dinner: Smoked Turkey and 1/2 Can of Green beans

4th Meal: Smoked Turkey and 1/2 can of Green Beans

Snacks 1 Each of String Cheese between each meal total of 3

Water, Diet Tea for drinks

[BowtieBelle]

I've been such a good girl this week! That article was TOTALLY right. I'm going on a cruise in a month and I have to look my best; I REFUSE to look like a chub in a swimsuit on the beach in Jamaica/the Cayman Islands/Cozumel. So the motivation I've got is INCREDIBLE. Now I gotta figure out how to keep that motivation going after the cruise.

This week I went to the gym Sunday, Tuesday, Wednesday and Thursday. Tonight I have a big dinner party. I'll go again tomorrow. I'm trying for 4-5 days a week. I want to go every day because I'm actually REALLY enjoying it but people say that's going too much

I've been eating protein and good fats; the only luxury I'm really allowing myself at this point is Red Bull. I've only had one Coke this week-- gave those completely up-- and have had fish or chicken for dinner every night. Drinking 10x more water than I used to, lots of juices as well. Been keeping my calorie intake under 1400 daily, and at the gym I've been doing 30 minutes on the Elliptical and 30 on the treadmill with an average HR of 136 (doing the Constant HR program) to burn fat, then lifting.

I've also been doing upper body workouts: the ab machine, shoulder press, etc (I want to tone my arms and upper body the most) and after only a week I am already feeling a difference-- my arms are firmer, as is my stomach. I haven't focused as much on the lower body because for some reason, the way I'm built, my lower body is always in great shape-- good genes, I guess. No cellulite at all, and my legs/thighs/butt aren't even remotely fat; nicely muscled. I've never had an issue there; my lower body has always been my best feature. I just wish my upper body would match it :(

One thing I have noticed, though, is that I haven't really dropped a lot of weight yet. I'm not sure why-- I'm guessing it'll take a couple weeks to notice that kind of result? Or do I need to change something? I've gone from pretty much sentient/sedentary and eating whatever I want to watching what I eat and working out so I don't know what else to do I don't really have the time to do elaborate meals; I need stuff that's easy and healthy so I've been sticking with chicken, fish, healthy choice... that sort of thing. Cutting out fried foods, sugar and unhealthy snacks. Eating lots more fruits and veggies and less meat.

Love this thread

[Bonnie]

Originally Posted by BowtieBelle

I've been such a good girl this week! That article was TOTALLY right. I'm going on a cruise in a month and I have to look my best; I REFUSE to look like a chub in a swimsuit on the beach in Jamaica/the Cayman Islands/Cozumel. So the motivation I've got is INCREDIBLE. Now I gotta figure out how to keep that motivation going after the cruise.

This week I went to the gym Sunday, Tuesday, Wednesday and Thursday. Tonight I have a big dinner party. I'll go again tomorrow. I'm trying for 4-5 days a week. I want to go every day because I'm actually REALLY enjoying it but people say that's going too much

I've been eating protein and good fats; the only luxury I'm really allowing myself at this point is Red Bull. I've only had one Coke this week-- gave those completely up-- and have had fish or chicken for dinner every night. Drinking 10x more water than I used to, lots of juices as well. Been keeping my calorie intake under 1400 daily, and at the gym I've been doing 30 minutes on the Elliptical and 30 on the treadmill with an average HR of 136 (doing the Constant HR program) to burn fat, then lifting.

I've also been doing upper body workouts: the ab machine, shoulder press, etc (I want to tone my arms and upper body the most) and after only a week I am already feeling a difference-- my arms are firmer, as is my stomach. I haven't focused as much on the lower body because for some reason, the way I'm built, my lower body is always in great shape-- good genes, I guess. No cellulite at all, and my legs/thighs/butt aren't even remotely fat; nicely muscled. I've never had an issue there; my lower body has always been my best feature. I just wish my upper body would match it :(

One thing I have noticed, though, is that I haven't really dropped a lot of weight yet. I'm not sure why-- I'm guessing it'll take a couple weeks to notice that kind of result? Or do I need to change something? I've gone from pretty much sentient/sedentary and eating whatever I want to watching what I eat and working out so I don't know what else to do I don't really have the time to do elaborate meals; I need stuff that's easy and healthy so I've been sticking with chicken, fish, healthy choice... that sort of thing. Cutting out fried foods, sugar and unhealthy snacks. Eating lots more fruits and veggies and less meat.

Love this thread

Just be patient and work hard and the weight will fall off, maybe do progress pics every couple of weeks or every month, so you can see how your body has changed, measure inches too!
You go girl! I'm excited for ya!

[CFD]

Originally Posted by Jeffm

Day 4: Stationary Bike 35 mins Rode 7 Miles, Burned 304 Calories, Max HR 150, Avg HR 124, In Zone 140 - 170 3 Mins 16 Secs, 2 Sets of 25 wall push ups, 45 mins total time including stretching. Time to start pushing it up start going earlier so i can spend more time there need a minimum of an 1hr i think at this point working my way back up to 1000 calories an hr. Really Felt good not asd hard to get up and go. Saturdays are my designated day off.

food for today:

Breakfast: Herbal Life Nutri Drink, 7 inch banana

Lunch: Footlong Double Turkey Sub on wheat Lettuce, Onions, Pickles

Dinner: Smoked Turkey and 1/2 Can of Green beans

4th Meal: Smoked Turkey and 1/2 can of Green Beans

Snacks 1 Each of String Cheese between each meal total of 3

Water, Diet Tea for drinks

Jeff, I hope you don'y mind me asking questions because I am trying to figure out the logic behind your routine.

When you say your trying to get back to 1000 cals an hour does that mean you're trying to burn 1000 cals an hour?

[CFD]

Originally Posted by BowtieBelle

I've been such a good girl this week! That article was TOTALLY right. I'm going on a cruise in a month and I have to look my best; I REFUSE to look like a chub in a swimsuit on the beach in Jamaica/the Cayman Islands/Cozumel. So the motivation I've got is INCREDIBLE. Now I gotta figure out how to keep that motivation going after the cruise.

This week I went to the gym Sunday, Tuesday, Wednesday and Thursday. Tonight I have a big dinner party. I'll go again tomorrow. I'm trying for 4-5 days a week. I want to go every day because I'm actually REALLY enjoying it but people say that's going too much

I've been eating protein and good fats; the only luxury I'm really allowing myself at this point is Red Bull. I've only had one Coke this week-- gave those completely up-- and have had fish or chicken for dinner every night. Drinking 10x more water than I used to, lots of juices as well. Been keeping my calorie intake under 1400 daily, and at the gym I've been doing 30 minutes on the Elliptical and 30 on the treadmill with an average HR of 136 (doing the Constant HR program) to burn fat, then lifting.

I've also been doing upper body workouts: the ab machine, shoulder press, etc (I want to tone my arms and upper body the most) and after only a week I am already feeling a difference-- my arms are firmer, as is my stomach. I haven't focused as much on the lower body because for some reason, the way I'm built, my lower body is always in great shape-- good genes, I guess. No cellulite at all, and my legs/thighs/butt aren't even remotely fat; nicely muscled. I've never had an issue there; my lower body has always been my best feature. I just wish my upper body would match it :(

One thing I have noticed, though, is that I haven't really dropped a lot of weight yet. I'm not sure why-- I'm guessing it'll take a couple weeks to notice that kind of result? Or do I need to change something? I've gone from pretty much sentient/sedentary and eating whatever I want to watching what I eat and working out so I don't know what else to do I don't really have the time to do elaborate meals; I need stuff that's easy and healthy so I've been sticking with chicken, fish, healthy choice... that sort of thing. Cutting out fried foods, sugar and unhealthy snacks. Eating lots more fruits and veggies and less meat.

Love this thread

If you don't mind me making a few suggestions. First, right off don't expect to loose large amounts of weight quickly, it doesn't happen like that and if it does there is something wrong IE loosing lean mass not fat.

Where as you don't have your meal plan listed I am only going by what I see and that is you are restricting complex carbs to much and consuming too many simple carbs and this could explain why you're not seeing better results with fat loss.

You say your trying to eat no more than 1400 cals a day which is most likely ok but I don't see how it's possible if you are eating lots of fruits AND the biggest thing the juice. Are you adding what you are drinking to your caloric intake, YOU SHOULD BE, DO NOT DRINK YOUR CALORIES.Juices should for the most part should be avoided

Fruits are considered a healthy food BUT if your goal is fat loss, which I think is why you're here you should limit them to 1-2 pieces a day. Fruits are high in fructose, although it is natural IT IS A SUGAR.

Training 4-5 days a week is normally not to much BUT if you are training the same muscles 4-5 days a week you are not allowing adequate time for recovery, if you are recovering that quickly then you're not training hard enough. Even though your bottom half may be in great shape YOU MUST STILL WORK IT. You do not want to create muscular inbalances and muscle incinerates fat and some of our biggest muscles are in your lower body so working them ramps up fat loss.

The steady HR cardio is ok but no where as effective as HIIT. Basically this is where you will do your cardio for 5-10 min warm-up then increase it to a level where you are pushing hard for a min or 2 depending on your fitness level, then go at a reduced rate for a min or 2 to recouperate and then repeat. In a session of 20-30 min you will burn many more cals than steady HR and the cal burn will extend way past your workout.

If you are going to train 4-5 days a week you may want to try a schedule like this, weightlifting, next day HIIT, then lifting then HIIT. If you find this to much you can throw a rest day in between then resume the schedule When you do your lifting due whole body workouts, this will train every muscle group and still allow for adequate recovery.

I hope this makes sense to you, if anything needs clearification let me know and I will explain.

When I get home later I will post a whole body workout so you will have an idea of how it is structured

[bossbunny]

Also Sarah if you have gone from doing nothing to working out it may take a month for your body to really start letting go of the weight. Be patient! Like Bonnie suggested, take pics once a week on the same day. That helped me alot in the past.

[Bonnie]

Sarah, listen to CFD, he is absolutley right, the man knows his stuff!




On a side note.........

the little Pac-Man Guys are CHOMPING!!!!!

I'm so hungry and I just ate my third meal an 45 min. ago! :(

[bossbunny]

Originally Posted by Bonnie

Sarah, listen to CFD, he is absolutley right, the man knows his stuff!

On a side note.........

the little Pac-Man Guys are CHOMPING!!!!!

I'm so hungry and I just ate my third meal an 45 min. ago! :(

I'm starving too... So i'm headed off for some Subway(6in turkey on wheat, lettace, pickles black olives and onions salt and pepper FTW)! Tonight I am making my lowfat veggie enchiladas. Who is excited? THIS GIRL! They are soooooo good!

Insanity works on the premises of HIIT... Crap is intense, but it works!

[Jeffm]

Originally Posted by CFD

Jeff, I hope you don'y mind me asking questions because I am trying to figure out the logic behind your routine.

When you say your trying to get back to 1000 cals an hour does that mean you're trying to burn 1000 cals an hour?

Yes that is what i am trying to say, I know it wont be next week and it may not be exactly one hour but i have been able to do it before. Just gonna post a couple from Jan 2010:

01/20/10: duration today 1hr 30mins, 1130 calories burned, Mar HR 172, Avg HR 142. Lots of work today learning to run again, lots of abs, lots of weights, lots of sweat, lots of pain, bring it on.

01/27/10 Went to gym got a late start due to trainer not being able to get there at 1pm. weighed in down to 342 pounds with 8lbs lost since my last official weighin. total of 70lbs lost so far. New Goal of hitting 100 lbs lost by march 30 lbs in 2 months I think i can do it. Thanks for all the support these last few months and please dont stop.

01/28/10: Rode 20 miles today, burned 1125 Calories, Avg HR 128, Max Hr 162. first time to hit 20 miles did it in 1hr 40mins.

This is what i want to get back to, I know some of you are doing this with ease, but i am looking at a long hard row back to doing this.. Thanks again for all your support.