NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[GTAHVIT]

Originally Posted by CFD

You should add cardio slowly and gradually build up, I'm not sure of any factors but 1400 sounds a little low, if you want you can tell me either here or by pm your age weight and height and I can re-calculate it for you.

I was doing some High intensity Training a while back, about 4 years ago and they ran a bunch of tests on me. VO2 max RMR among some other fitness tests. They did say my RMR was low at that time.

I did the actual "sleep" test so it was actual RMR not calculated, if that makes sense.


I was over 220 then, and was able to get down to 190.. I've been pretty good about keeping my wieght down but recently was getting close to the 210 number so I started dieting "again"... as I've said before excerise time hard to come by so, I started to gain the weight back....


I'll be 38 in in a few weeks
as of this morning I weighed 199.8
5' 9"

thanks again.

[CFD]

Originally Posted by GTAHVIT

I was doing some High intensity Training a while back, about 4 years ago and they ran a bunch of tests on me. VO2 max RMR among some other fitness tests. They did say my RMR was low at that time.

I did the actual "sleep" test so it was actual RMR not calculated, if that makes sense.


I was over 220 then, and was able to get down to 190.. I've been pretty good about keeping my wieght down but recently was getting close to the 210 number so I started dieting "again"... as I've said before excerise time hard to come by so, I started to gain the weight back....


I'll be 38 in in a few weeks
as of this morning I weighed 199.8
5' 9"

thanks again.

With no exercise your bmr is about 2240. For fat loss typically you would reduce cals by 500 cals and never more than 1000 cals. So you would be eating a max of 1740 cals and a min. of 1240 cals. I think the 1400 figure you have is reasonable for fat loss not your bmr. If your bmr was 1400 - 500 you would be eating 900 cals way to low.

What you posted above is very typicall of people dieting, they tend to loose weight because of restricted cals then slack off or their body kicks in because of low cals and the weight creeps back up, that is the main reason why 500 cals less than bmr is usually recomended, your body can sustain that for a good amount of time without fighting back, if you consume less than that (as you are around 750 less) every week a cheat day as they call it will allow your body to stay in a defict without fighting back. When you have lost the desired amount of fat you gradually increase cals by about 250 until you maintain.

If you are able to add a little bit of exercise and increase your cals slightly it may be more beneficial. It is always better to burn the fat through exercise than to loose weight by starving the body. The reason I put it like that is when you exercise you litterally burn fat, when you diet you loose weight but a good amount is lean body mass not fat.

[Bonnie]

WORKOUTS Today: haven't logged in a few days so thought i'd share.

(Circuit)

3x
Lat pulley machine: 80 lbs. 15,12,8
Body Solid Squats: 3x15 reps 90 lbs.
TRX-Chest Press: 3x15
Step Ups: each leg 3x10 20lbs.
Standing 1-Arm Shoulder Press W/ kettlebell: 3x15 20 lbs
Leg DExtentions: 20,15,12 reps 90,90,100 lbs.
Ball Crunches: 3x15 w/ 12 lb. ball
Tricep Bench Dip: 3x15 reps 25lbs.
Vertical leg raise: 3x15
Kettleball Calf Raise: 15,12,10 reps 30lbs.

Cardio: treadmill on an incline, 30 minutes

Meals Today and this is pretty much everyday:

-1/2 egg Whites 1/2 oatmeal mixed with tablespoon natural peanutbutter & splenda
-Gadiator protien shake from smoothie king
-sweet potato, 1/2 cup rice 5oz. chicken green beans
- 1 tablespoon narural peanut butter, tablespoon splenda, 1/4 cup eggwhites, mix together heat in microwave for 1 1/2 min.=yummy protien cookie
-snacked on a little popcorn and dill pickle.

[SSMOKINHOT]

So, weighed myself today and if the scale here is right, I am down 5 pounds in one and a half weeks which is NOT a good thing for me! Grrrrrrrr!!! I know it is because of all these silly salads so went ahead and got some egg noodles, steamed carrots, and cottage cheese for lunch today. I know egg noodles are not the best, but that was the best option available to me. Breakfast was grapes, cantaloupe, and half cup or so of Smart Start cereal w/ skim milk...and gotta have my coffee!! We will see what options are available for dinner...two and a half more days till I have some freedom to go to the store to get what I need to sustain proper eating. P90X Yoga on the docket for the workout today!

[CFD]

Originally Posted by SSMOKINHOT

So, weighed myself today and if the scale here is right, I am down 5 pounds in one and a half weeks which is NOT a good thing for me! Grrrrrrrr!!! I know it is because of all these silly salads so went ahead and got some egg noodles, steamed carrots, and cottage cheese for lunch today. I know egg noodles are not the best, but that was the best option available to me. Breakfast was grapes, cantaloupe, and half cup or so of Smart Start cereal w/ skim milk...and gotta have my coffee!! We will see what options are available for dinner...two and a half more days till I have some freedom to go to the store to get what I need to sustain proper eating. P90X Yoga on the docket for the workout today!

I wouldn't panic or make any drastic changes, have you used the same scale before? If you're eating a lot of salads have you unintentionaly reduced carbs a lot?

[Speedy1975]

Originally Posted by hrpiii

drop the decline (not needed if doing bench and incline)
drop the curl machine (do DB Hammer curls, or cable curls, or BB curls) anything but the machine.

I have two body parts I struggle with adding fullness to. My pecs and my lats. I'd like to widen and thicken my lats and thicken the upper part of my pecs. That's the reason I try to do a lot of chest or back exercises.

I've been thinking about adding 3 sets of 1 chest exercise heavy on my back/sholders and legs/tricep days to try to help it thicken up.

In two weeks I'm due a workout change. I'm open to suggestions there. I was thinking of going back to either dumb bells or smith incline press/bench press next go round.

Maybe swap to dumb bell lat pulls.

I can do wide pull ups all day long, but my lats just don't get wider. I have a long torso which likely contributes.

I just found out today that I've been invited to attend a vacation with the company down to FL in April in thanks for a project I completed. 40 of us were invited. Haha, I'll be smokin'.

Today went like this:

Shoulders/Back
HS Shoulder Press - 205 @ 5x5
Dumbell Lateral Raise - 55 @ 5x5
Cable under chin shrug - 170 @ 5x5
Smith Shrug - 315 @ 5x5 and 1 set of 225 @ 25 reps
HS Lat Pull - 200 @ 5x5
HS plate loaded bent over row - 140 @ 5x5
Cable Row - 170 @ 5x5
Front Rack Chin wide - body weight 5x5
30 mins elliptical low intensity

Meals will go like this:
Pre Workout - 1 scoop ON Whey with 1/4 cup oats mixed in

Post work out - 1.5 scoop ON After max - 2 cups coffee with splenda and 1tbsp creamer

12pm - 6oz flank steak, 1 cup green beans, 1oz sun chips (almost all gone and I'll switch to almonds here next week) forgot my sweet potato whoops

3pm - 2 hard boiled egg whites, 1 carb master yogurt, 1 apple, 1 carrot, 1tbsp peanut butter

6pm - normal after work whiskey drinks (may cut these out soon)

8pm - dinner (probably grilled chicken breast and spinach salad)

[CFD]

Originally Posted by Speedy1975

I have two body parts I struggle with adding fullness to. My pecs and my lats. I'd like to widen and thicken my lats and thicken the upper part of my pecs. That's the reason I try to do a lot of chest or back exercises.

I've been thinking about adding 3 sets of 1 chest exercise heavy on my back/sholders and legs/tricep days to try to help it thicken up.

In two weeks I'm due a workout change. I'm open to suggestions there. I was thinking of going back to either dumb bells or smith incline press/bench press next go round.

Maybe swap to dumb bell lat pulls.

I can do wide pull ups all day long, but my lats just don't get wider. I have a long torso which likely contributes.

I just found out today that I've been invited to attend a vacation with the company down to FL in April in thanks for a project I completed. 40 of us were invited. Haha, I'll be smokin'.

I'm not particularily fond of smith machine exercises, they they force you to use a form that may not be best for certain exercises.

Incline dumbell flyes may help with your pecs especially if you normally do not do them, I respond well to them but everyone is different but they may be worth a shot, doing your bench presses with an incline may help as well.
Also doing less different types of exercises with more weight may be beneficial.

[Speedy1975]

Originally Posted by CFD

I'm not particularily fond of smith machine exercises, they they force you to use a form that may not be best for certain exercises.

Incline dumbell flyes may help with your pecs especially if you normally do not do them, I respond well to them but everyone is different but they may be worth a shot, doing your bench presses with an incline may help as well.

With the way I like to work out it's hard for me to use free weights. I workout alone and hate asking for a spotter. I typically go to failure and you just can't do that free weights without a spotter so I've resorted to HS or Smith machines so I can lock out or just let it drop when I fail.

I got two weeks to think on my next routine. I'll figure something out. Dumb bells may be the way to go for the next one. I haven't done those in a while. They're just hard to get up on my lap and maneuvered up for the first rep. The last time I did them I was doing 80s or 90s. Will probably start at 70s if I start them again.

[CFD]

Originally Posted by Speedy1975

With the way I like to work out it's hard for me to use free weights. I workout alone and hate asking for a spotter. I typically go to failure and you just can't do that free weights without a spotter so I've resorted to HS or Smith machines so I can lock out or just let it drop when I fail.

I got two weeks to think on my next routine. I'll figure something out. Dumb bells may be the way to go for the next one. I haven't done those in a while. They're just hard to get up on my lap and maneuvered up for the first rep. The last time I did them I was doing 80s or 90s. Will probably start at 70s if I start them again.

Is there a power rack in your gym, it will eliminate the need for a spotter, it's what I use in my home gym.

When raising the dumbells rest them between your knees and thighs and use your legs to help get them up into position.

[98nosz28]

is there any equipment needed for the P90X program?

[CFD]

Originally Posted by Speedy1975

With the way I like to work out it's hard for me to use free weights. I workout alone and hate asking for a spotter. I typically go to failure and you just can't do that free weights without a spotter so I've resorted to HS or Smith machines so I can lock out or just let it drop when I fail.

I got two weeks to think on my next routine. I'll figure something out. Dumb bells may be the way to go for the next one. I haven't done those in a while. They're just hard to get up on my lap and maneuvered up for the first rep. The last time I did them I was doing 80s or 90s. Will probably start at 70s if I start them again.

I have a routine kicking around here somewhere that uses two days strength/hypertrophy, and two days hypertrophy that is good for strength and size I will dig it out later after my workout and post it for you. It works well for me maybe it will help you.

[Speedy1975]

Originally Posted by CFD

I have a routine kicking around here somewhere that uses two days strength/hypertrophy, and two days hypertrophy that is good for strength and size I will dig it out later after my workout and post it for you. It works well for me maybe it will help you.

Cool, I'll check it out.

I was thinking my next one go back to the basics and do some hard standard lifts like dead lifts, bench press, etc.

[Bonnie]

Originally Posted by 98nosz28

is there any equipment needed for the P90X program?

http://www.amazon.com/Pull-Up-Bar-Re...7885598&sr=8-2

[GTAHVIT]

Originally Posted by CFD

With no exercise your bmr is about 2240. For fat loss typically you would reduce cals by 500 cals and never more than 1000 cals. So you would be eating a max of 1740 cals and a min. of 1240 cals. I think the 1400 figure you have is reasonable for fat loss not your bmr. If your bmr was 1400 - 500 you would be eating 900 cals way to low.

What you posted above is very typicall of people dieting, they tend to loose weight because of restricted cals then slack off or their body kicks in because of low cals and the weight creeps back up, that is the main reason why 500 cals less than bmr is usually recomended, your body can sustain that for a good amount of time without fighting back, if you consume less than that (as you are around 750 less) every week a cheat day as they call it will allow your body to stay in a defict without fighting back. When you have lost the desired amount of fat you gradually increase cals by about 250 until you maintain.

If you are able to add a little bit of exercise and increase your cals slightly it may be more beneficial. It is always better to burn the fat through exercise than to loose weight by starving the body. The reason I put it like that is when you exercise you litterally burn fat, when you diet you loose weight but a good amount is lean body mass not fat.

I think you are absolutely right on the BMR at least from what I can remember... 1400 was what they recomended for calorie intake...

I'm looking forward to getting back to being a bit more mobile... still not able to work out but in a couple weeks the doc said I should be good to go.

OK so here's the weird part...

I weighed 197.8 this morning... almost 2 pounds in a day and I ate my normal intake yesterday...