NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[MAXRS]

hey im new here and it like to join the weight loss any ideas on what i should do im 20 and weigh 156 id like to get down to at least lose 10 or 15 pounds any ideas on what i should eat or what diet i should follow?

[kalimus]

Originally Posted by badgebunny

Well this morning the fiance ran his 1.5 mile in 12 minutes! And that was after he did the situps and pushups they have to do. He is feeling really proud right now {and so am I}. Thats a good time if he can do that again on Saturday.

Just keep hounding him to not slack off after he's done his test Otherwise it's going to be pain all over again next time!

Originally Posted by MAXRS

hey im new here and it like to join the weight loss any ideas on what i should do im 20 and weigh 156 id like to get down to at least lose 10 or 15 pounds any ideas on what i should eat or what diet i should follow?

Why do you think you need to lose the 10-15 pounds? (what are your goals). How tall are you? How do you eat now? Do you exercise already, or are you a couch potato? Do you want to lift, or run, or do you just want to diet?

This whole thread is a mass of information if you look through it, but we all would need to know the answer to those kinds of questions before we can really steer you in the right direction

[bossbunny]

Originally Posted by kalimus

Just keep hounding him to not slack off after he's done his test Otherwise it's going to be pain all over again next time!

He is going to run two miles a day and do insanity with me after his test to get ready for the academy. Supposidly, the state trooper academy is insanely hard, harder than army training and such.

[Speedy1975]

Lots of good info in here since I last posted. Ruby, you look fantastic...legs are definitely poppin!

I would try everything else before going to a Keto diet. I only do it because I have a lot of experience. Use it as a last resort to just drop those last few bits. I don't think you're at that point yet.

You do need to grab a body fat monitor to use to determine your lean body mass and use that to calculate calorie requirements, etc.

Here's the one I have: http://www.amazon.com/Omron-HBF-306C...9000774&sr=8-3

Get that, and then let us know where you're at and we can help you adjust as needed. As a general rule of thumb, cutting 500 calories out of your diet a day will mean 1lb of weight loss per week. You don't want to go much over that or you're losing muscle.

For your goals, I'd focus more on cardio. Do it in bursts of low intensity, high intensity, low intensity, etc. Like on a walk for example...start off at a comfortable pace for 10 mins, then kick it hard for 5 mins, then comfortable for 10 mins, kick it again for 5 mins. Using a heart rate monitor is also a good tool to help.

Weight training should be secondary, so for you I'd do cardio every day and weight train two days a week. Take Sundays totally off.

Make sure you're getting enough protein in your diet. A lot of people miss out there. You'll wanna eat about 1gr of protein for every pound of LEAN body mass (this is where you need the body fat monitor as it'll help you find your LEAN body mass). For example I weigh 160, but my lean body mass is about 150lbs. Since I lift a lot I eat 1.5-2gr of protein per pound of lean body mass, but you'll only need 1gr for now.

I see some inaccurate info in here though. For keto, green veggies don't count toward your carbs as they're fibrous. If you do go that route I can help you, but again I'd use it only as a last resort.

My abs popped out last week, however the body fat monitor still says 8%...not sure what's up there. The only thing I changed was adding 1tbsp of coconut oil to my diet once a day first thing in the morning. Either in my shake, eggs, or coffee. That and the steroids to help fix my back are the only two changes.

A friend of mine runs a gym and she's been on me about the keto stuff as well. I finally caved and told her I'd let her write me a diet and I'd follow it for 4 weeks and see what happened. She kept things almost the same, but had me drop the shake before the gym and replace it with real food (eggs and 1/4 cup of oats) and add a half a sweet potato to my lunch and dinner. She also added in a bit more protein than I was eating. Should be interesting.

I've also had another friend give me some excellent recipes:

Mexican Mini Muffins (low carb high protein)

1lb extra lean turkey
3 cups frozen spinach
1 can Lime Rotel
2 cups chopped onions and peppers (I used jalapenos)
1 whole egg
1 packet taco seasoning (I used reduced sodium)

Mix altogether in a bowl, then put in a muffin pan. Cook for 60 minutes or until center is cooked through. Serving size is two muffins. Top with some fresh salsa if desired.

[CFD]

Speedy, Ruby and anyone else who would like to measure body fat. You might want to try one of these body fat calipers. They are dirt cheap and you will be surprised at how accurate they are and even more importantly they are super easy to use and unbelievabaly CONSISTANT. They are not affected by water retention as the type you're using. I have a digital caliper that uses 3-5 point measurements and the Accumeasure gives me the same results with a single point reading I can do myself.

I think the extra few carbs she is suggesting in your diet will actually help, one way to find out, give it a try.

When you are on your Keto diet, do you acctually know when you are in Ketosis ie testing with urinalysis or just assuming you are in Ketosis because of low carbs?

[kalimus]

I like calipers too, however I disagree to how consistant they are. Even people that are experts at those things will find that they are usually off by 1-2%.

The fat monitor that speedy linked isn't necessarily accurate, however it's a good tool to help. The problem with the electrical monitor, is that it measures resistance, so the amount of water you have in your body really matters. If you want to go that route, you should use it first thing in the morning before drinking as well. If you do it in the afternoon, it will vary a lot. Same reason you "weigh" as much as 5 pounds more in the afternoon as the morning. But think of them as a "dyno for bodyfat". Either one you choose, they both will help you track your progress. Also, a tape measure should not be discounted ;-)

[Speedy1975]

Originally Posted by kalimus

I like calipers too, however I disagree to how consistant they are. Even people that are experts at those things will find that they are usually off by 1-2%.

The fat monitor that speedy linked isn't necessarily accurate, however it's a good tool to help. The problem with the electrical monitor, is that it measures resistance, so the amount of water you have in your body really matters. If you want to go that route, you should use it first thing in the morning before drinking as well. If you do it in the afternoon, it will vary a lot. Same reason you "weigh" as much as 5 pounds more in the afternoon as the morning. But think of them as a "dyno for bodyfat". Either one you choose, they both will help you track your progress. Also, a tape measure should not be discounted ;-)

Exactly. I have the calipers and don't really like them. I check my body fat with the monitor first thing in the morning when I get up. I check it daily but only record it on Mondays along with my weight. I was told about them at a physical I had where they had some kind of body scanner that measured body fat as well as one of these types. The lady told me this cheap $20 monitor was within 1% of the big scanner machine that costs 10s of thousands. That's good enough for me. Just shows we're moving in the right direction.

It has two settings, one for normal and one for athlete as well. I have it set to athlete but Ruby you'd just use normal.

If you'd rather the calipers, hop on www.bodybuilding.com and order up a tub or two of protein and they'll probably give you one for free.

CFD, when I first did the Keto diet, I used the sticks and peed on them dark purple and I was good to go. However, now that I've done it a few times I just know when I am and when I'm not. You can "feel" it if ya know what I mean once you've done it a few times, but I would recommend the sticks for someone doing it for the first time.

[CFD]

Originally Posted by Speedy1975

Exactly. I have the calipers and don't really like them. I check my body fat with the monitor first thing in the morning when I get up. I check it daily but only record it on Mondays along with my weight. I was told about them at a physical I had where they had some kind of body scanner that measured body fat as well as one of these types. The lady told me this cheap $20 monitor was within 1% of the big scanner machine that costs 10s of thousands. That's good enough for me. Just shows we're moving in the right direction.

It has two settings, one for normal and one for athlete as well. I have it set to athlete but Ruby you'd just use normal.

If you'd rather the calipers, hop on www.bodybuilding.com and order up a tub or two of protein and they'll probably give you one for free.

CFD, when I first did the Keto diet, I used the sticks and peed on them dark purple and I was good to go. However, now that I've done it a few times I just know when I am and when I'm not. You can "feel" it if ya know what I mean once you've done it a few times, but I would recommend the sticks for someone doing it for the first time.

The accu-measure might surprise you not so much as to the exact body fat although it is surprisingly close but where it shines is that you take a single point measurement and will get the exact same reading everytime. It is so consistent for tracking progress more than actual body fat. As I mentioned I have a electronic digital caliper that when you take measurements it gives an audible beep to let you know you're using the exact same preasure, using it with a 3 or 5 point measurement the readings are very close to the accumeasure but I can take the readings several times and get slightly different readings, using a hand held electrinic tester you can take a reading, go and sit for 15 min come back and get a different reading lol. with the accumeasure they are always the same. There have been tests comparing"Lang Calipers" which are the gold standard in calipers with various other testers and the Accumeasure rates one of the best especially where you can do it yourself.

I was curious as to if you tested for Ketosis with strips because a lot of people fall short thinking because they are eating low carbs they are in Ketosis but fall short and end up being on a low carb high fat diet instead.

[Speedy1975]

Originally Posted by CFD

The accu-measure might surprise you not so much as to the exact body fat although it is surprisingly close but where it shines is that you take a single point measurement and will get the exact same reading everytime. It is so consistent for tracking progress more than actual body fat. As I mentioned I have a electronic digital caliper that when you take measurements it gives an audible beep to let you know you're using the exact same preasure, using it with a 3 or 5 point measurement the readings are very close to the accumeasure but I can take the readings several times and get slightly different readings, using a hand held electrinic tester you can take a reading, go and sit for 15 min come back and get a different reading lol. with the accumeasure they are always the same. There have been tests comparing"Lang Calipers" which are the gold standard in calipers with various other testers and the Accumeasure rates one of the best especially where you can do it yourself.

I was curious as to if you tested for Ketosis with strips because a lot of people fall short thinking because they are eating low carbs they are in Ketosis but fall short and end up being on a low carb high fat diet instead.

Well, you do add in healthy fats to make up the calorie deficit left by eliminating the carbs. Olive oil, coconut oil, natural peanut butter, etc.

[CFD]

Originally Posted by Speedy1975

Well, you do add in healthy fats to make up the calorie deficit left by eliminating the carbs. Olive oil, coconut oil, natural peanut butter, etc.

I understand that, the point was that just like when people wing it with their diet if they don't follow a Keto diet to the T then they are just eating low carbs and high fat without being in Ketosis and that is a disaster. As you know, as with anything, if you do it right it works, if not kaboom!!

[kalimus]

Originally Posted by Speedy1975

Well, you do add in healthy fats to make up the calorie deficit left by eliminating the carbs. Olive oil, coconut oil, natural peanut butter, etc.

I still don't know how you do it man. I got angry when I tried out Keto. Like... really angry. People thought I was on 'roids! I was able to keep at it for about 4 weeks, but I love my carbs!

[CFD]

Originally Posted by kalimus

I still don't know how you do it man. I got angry when I tried out Keto. Like... really angry. People thought I was on 'roids! I was able to keep at it for about 4 weeks, but I love my carbs!

I tried it a few years ago and after about a week and a half I said to myself, what the heck am I doing this for, I was shooting for single digit body fat but decided it wasn't worth it, I felt like shit, the worst thing was I got crazy headaches, not sure if that's typical, they say once you get used to it you get over it but felt why, it's not like I'm in competition or anything so tightened up my diet the old fasioned way and got my results. It took a little longer but what was the hurry. That is why for most looking to loose fat I don't recomend it, it takes just as much if not more strictness and you feel like shit, for what to reach your goal a couple of weeks faster. Just make the comitment and do it with good nutrition and exercise then it becomes natural and a way of life and is much more healthy for you and those around you.

[Speedy1975]

I'm more disciplined and regimented than most (was in the USMC) so for me it's not a big deal. I do get a bit grumpy, but nothing I can't control. When I feel my temper start to flare up I just have to remember why and calm back down.

I never really feel like crap or anything like that. I do get a bit light headed at times, and kinda "buzzy", but other than that it's status quo. Workouts at the gym remain diesel so as long as that keeps up I don't change much. When strength and stamina start to slip I make adjustments.

I do get the odd sugar cravings that are tough to fight off sometimes. Having one of those today as a matter of fact and our admin keeps a bowl of mini snickers, kit kats, and reeses on her desk ARGH!

[CFD]

Originally Posted by Speedy1975

I'm more disciplined and regimented than most (was in the USMC) so for me it's not a big deal. I do get a bit grumpy, but nothing I can't control. When I feel my temper start to flare up I just have to remember why and calm back down.

I never really feel like crap or anything like that. I do get a bit light headed at times, and kinda "buzzy", but other than that it's status quo. Workouts at the gym remain diesel so as long as that keeps up I don't change much. When strength and stamina start to slip I make adjustments.

I do get the odd sugar cravings that are tough to fight off sometimes. Having one of those today as a matter of fact and our admin keeps a bowl of mini snickers, kit kats, and reeses on her desk ARGH!

With me it's not a question of discipline, believe me I can do almost anything I put my mind to, it's just that the results are no different than the method I use, perhaps a little faster but that's it and I just don't think it's worth it. If I was a body builder preparing for a competition I would do it in a heart beat after a bulking stage especially when you can really fill out your muscles by eating carbs right before the competition but for everyday fat loss it's not for me.