NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[hrpiii]

Originally Posted by ~Stacy~

Well I will make my story quick and short. I was born as a skinny healthy child. As soon as I hit 12 I started gaining weight and gaining weight for no odd reason. In high school I wore a size 22 and was about 240 my highest weight ever. I have been out of high school for 10 years almost and I'm down 45 pounds which is good. I'm still fat I wear a size 16 I'm not afraid to admit it online. But I enjoy shopping ever than before because I fit into a XL and I'm not afraid to show my belly off like before ha! Two years ago I got diagnosed with having PCOS. My insulin is soo messed up in my body it doesn't know how to burn the fat off properly and I have other issues associated with it. Yes, their is no cure for my health issue but if I lose more weight the less complications I can get. I could lose a good 50 pounds.

Stacy, welcome to the fun!! Glad to see you wanting to jump in with all the health challenges. And yes, you can do it. It is a little tougher (emphasize LITTLE) when your insulin is all whacked out. But no doubt you can do it. You just need to focus on the sugars in the food, more so than others. But this also allows your to really experiement in the kitchen if you enjoy cooking. Lemon-pepper roasted chicken (OMG, just typing it makes my mouth water). Turkey burgers on wheat with a small side salad (no ranch dressing) Are you doing any exercising, walking, treadmill?? Once you really start looking closely at your healthy choices, you will start to lose weight, and that should be some really great motivation to tell yourself how well you can do this. You are not alone, and you have friends here that will help you learn to make better choices.

There is always a choice, and there is always a better choice. When learning to eat, make the better choice. You deserve to have the body you want, just make a little extra effort and prove to yourself how well you CAN do it.

[hrpiii]

Originally Posted by SSGirl

I also stayed on track today too!! The first week is always the toughest but WE CAN DO IT!!! GO C5!

it's always tough but breaking those bad habits is hard work. Don't make it easy and stay away from those temptations.

Originally Posted by dianeokie

Stayed on track with the exercise, but not so much with healthy foods. I will go to the store tomorrow, so I'm not tempted by "the easy foods". Keep it going everyone, we can do it. Becky, did you get some ideas on how we can report our progress?

Keep a journal of your weight and measurements. Check measurements once a month. Also, for the first week, I would suggest people keep a journal of their meals, tracking calories, protein, fat, carbs. If you can see what you are truly eating, and all the calories, it will help you find out where you can improve your meals.

[metallicide]

Originally Posted by GTAHVIT

OK hprii...

I've got a smith machine with low row and a pull down pulleys

also have dumb bells and curling bars

I've never lifted for mass only for trimming down...

I need to keep the lifting to less than an hour. with two kids and two jobs I only have so much time....

How do you recommend breaking up the workouts/exercises so I can be most efficient with the mass building.

Personally I would do 3 day split since you have little time.

Back/traps/bis

Chest/shoulders/tris

Legs

If your wanting mass keep cardio low, protein and carbs high ( try to get in 50g protein and 100g carbs post workout) and fat on the lower side. Keep in the 8-12 rep range, with about 15 sets per workout (maybe a couple more depending on time) And that should keep your workouts around an hour.

Cutting/Bulking is all about diet not lifting. So make sure your calorie intake is great enough that you are not eating under maintenance

Thats my suggestion, im sure hprii has some great info as well . Everyones bodys respond differently you gotta find what works for you.

[hrpiii]

Originally Posted by rtcat600man

On track. Whole family discussed achievements at dinner last night. I went for 2 - 15 minute walks at work. My wife got on the tread mill last night. We have rid the house of the JUNK food. Lots of healthy good stuff to eat. Day 1 done in the change for the rest of our lives.

Good Luck everyone.

you rock baby!! When that junk food is gone, you will be making a lot of great choices.

Get some apples, grapes, even natural peanut butter (Skippy makes the best), almonds. Even cut up some fruit and mix it together and keep it in a container in the fridge. When you want a 'snack' you are wanting to open that fridge and just grab something quick, MAKE IT EASY ON YOURSELF and plan ahead. Hey, a spoonful of healthy fats is not bad for you!

Great job rtcat

[metallicide]

those who are snack freaks like I was....like i said ill have a few protein bar recipes that are pretty tastey and a life saver for me is always rice cakes with a little PNB .

[hrpiii]

Originally Posted by metallicide

those who are snack freaks like I was....like i said ill have a few protein bar recipes that are pretty tastey and a life saver for me is always rice cakes with a little PNB .

I can't put my hands on it at the moment, do you have the one with oats/peanut butter/honey? Man that is some wonderful snack!!

[metallicide]

Originally Posted by hrpiii

I can't put my hands on it at the moment, do you have the one with oats/peanut butter/honey? Man that is some wonderful snack!!

My wife does all the healthy snacks . Ill post up what I have when I get home....going to get my SC cooling reservoir adjusted to fit my ror pic roto-fab custom engine covers!!

We go through so many oats in this house its ridiculous hah...

Heres a few pics of the wife's progress. We both used to be overweight and decided it was time to change! We get alot of "your young its easy" but its not! Hard work and dedication! I showed my wife your pic hrpii....she said dayuuummm

[hrpiii]

Originally Posted by metallicide

My wife does all the healthy snacks . Ill post up what I have when I get home....going to get my SC cooling reservoir adjusted to fit my ror pic roto-fab custom engine covers!!

We go through so many oats in this house its ridiculous hah...

Heres a few pics of the wife's progress. We both used to be overweight and decided it was time to change! We get alot of "your young its easy" but its not! Hard work and dedication! I showed my wife your pic hrpii....she said dayuuummm

she is doing awesome! I hope she is competing, her back is outstanding (definition and muscle tone). You two are doing an awesome job in the gym and with your fitness goals. very impressing metallicide & mrs metallicide!

[JoeP@TeamBeckyD]

Originally Posted by dianeokie

Stayed on track with the exercise, but not so much with healthy foods. I will go to the store tomorrow, so I'm not tempted by "the easy foods". Keep it going everyone, we can do it. Becky, did you get some ideas on how we can report our progress?

Everyone's progress is individualized (is that a word?) so my
thought was on Fridays, post your progress. If it's weight
loss, how many pounds, if your looking for muscle building,
how many inches and where. I plan to post it at the top with
a current date. So you could post every Friday or every other
Friday and I'll update the front page.

What do you all think?

[metallicide]

Originally Posted by hrpiii

No such thing as lifting to trim down. That's like doing situps to make your stomach smaller? ... for example, I want to do squats to make my legs huge, do benchpress to make my chest huge, do curls to make my biceps bulge, but situp to make my tummy small.... uh, your body doesn't work that way.... lol

Now, onto the important stuff. The smith machine is one versital piece of equipment, but want you want to do it keep it simple. And you are correct, you should not be spending more than 45 min to 1 hour per session.

Break the session into your three main groups. Chest, Legs, Back. Combine some of your ancillary muscles into those three groups. Chest/tris/shoulders, Legs/abs, Back/bi's. Your primary three lifts should include about 5-6 sets, not counting warm-up.

Now, if you want to get some size, you are going to need to lift heavy and keep the reps low 80%(4-6 reps) and when at 90% (1-2 reps).

Get big = lifting heavy and eating lots of good calories (probably at least a couple protein shakes a day).

If you lift heavy and don't feed the muscles, not going to see the growth you want. In this case, it's better to have a few hundred calories over your meal plan than to few. Also important.. REST! Your muscles can not grow while lifting, they grow when you are resting and feeding your body.

I didn't see you posted this. I dam near copy/pasted you sorry lol

[rtcat600man]

Originally Posted by BeckyD@RodgersChevrolet

Everyone's progress is individualized (is that a word?) so my
thought was on Fridays, post your progress. If it's weight
loss, how many pounds, if your looking for muscle building,
how many inches and where. I plan to post it at the top with
a current date. So you could post every Friday or every other
Friday and I'll update the front page.

What do you all think?

Sounds like a good plan to me. I will send out a weight drop on Friday since this is going to be my weigh day.

Thanks for starting this Becky.

[~Stacy~]

Originally Posted by hrpiii

Stacy, welcome to the fun!! Glad to see you wanting to jump in with all the health challenges. And yes, you can do it. It is a little tougher (emphasize LITTLE) when your insulin is all whacked out. But no doubt you can do it. You just need to focus on the sugars in the food, more so than others. But this also allows your to really experiement in the kitchen if you enjoy cooking. Lemon-pepper roasted chicken (OMG, just typing it makes my mouth water). Turkey burgers on wheat with a small side salad (no ranch dressing) Are you doing any exercising, walking, treadmill?? Once you really start looking closely at your healthy choices, you will start to lose weight, and that should be some really great motivation to tell yourself how well you can do this. You are not alone, and you have friends here that will help you learn to make better choices.

There is always a choice, and there is always a better choice. When learning to eat, make the better choice. You deserve to have the body you want, just make a little extra effort and prove to yourself
how well you CAN do it.

My gym shut down on the 31st it was a dump ha! I use to work out at Snap Fitness it was a total waste of $40 dollars a month. All the equipment was busted at the end and the owner never shoveled the sidewalk so you easily fall down and break your butt before you went to go work out I'm off today from work so I'm going gym shopping. I'm thinking about going to anytime fitness this time I cut out ALOT of sugar in my diet the last few years with me having this disease it increases my chances of having diabetes. My downfalls are diet coke which I have two cans a day and my tall frappuncino from Starbucks daily since I can't handle regular coffee:( I try not to eat late at night anymore because its bad for you My other downfall is this stupid birth control pills the doctor put me on. I packed on a extra 10 pounds from last year. They are helping out my other health issues put the pills are making me fat ha:(

[hrpiii]

Originally Posted by metallicide

I didn't see you posted this. I dam near copy/pasted you sorry lol

no problem, nice to see we are thinking the same on nutrition.

We may differ a little on reps for muscle building. But you nailed it when you stated you have to find what works for you. The bad thing, what works for you today, may not work 6 months from now. Your body keeps changing and you have to keep up with it.

[GTAHVIT]

Originally Posted by hrpiii

No such thing as lifting to trim down. That's like doing situps to make your stomach smaller? ... for example, I want to do squats to make my legs huge, do benchpress to make my chest huge, do curls to make my biceps bulge, but situp to make my tummy small.... uh, your body doesn't work that way.... lol

Now, onto the important stuff. The smith machine is one versital piece of equipment, but want you want to do it keep it simple. And you are correct, you should not be spending more than 45 min to 1 hour per session.

Break the session into your three main groups. Chest, Legs, Back. Combine some of your ancillary muscles into those three groups. Chest/tris/shoulders, Legs/abs, Back/bi's. Your primary three lifts should include about 5-6 sets, not counting warm-up.

Now, if you want to get some size, you are going to need to lift heavy and keep the reps low 80%(4-6 reps) and when at 90% (1-2 reps).

Get big = lifting heavy and eating lots of good calories (probably at least a couple protein shakes a day).

If you lift heavy and don't feed the muscles, not going to see the growth you want. In this case, it's better to have a few hundred calories over your meal plan than to few. Also important.. REST! Your muscles can not grow while lifting, they grow when you are resting and feeding your body.

Sorry Boss!

I should be more careful about what I say...

I've only ever lifted weights to help with weight loss. Low weight and High reps combined with lots of cardio.

I've never exercised with the goal of Muscle mass gain....

So, I'm with you on the the fact that lifting will always gain muscle just in varying degrees depending on your approach.

and I like the lower reps approach for now. Even though I will probably not like it the next morning..

Originally Posted by metallicide

Personally I would do 3 day split since you have little time.

Back/traps/bis

Chest/shoulders/tris

Legs

If your wanting mass keep cardio low, protein and carbs high ( try to get in 50g protein and 100g carbs post workout) and fat on the lower side. Keep in the 8-12 rep range, with about 15 sets per workout (maybe a couple more depending on time) And that should keep your workouts around an hour.

Cutting/Bulking is all about diet not lifting. So make sure your calorie intake is great enough that you are not eating under maintenance

Thats my suggestion, im sure hprii has some great info as well . Everyones bodys respond differently you gotta find what works for you.

Thanks very much for the confirmation. As I get going I'm sure I'll have a ton more questions.

Originally Posted by hrpiii

no problem, nice to see we are thinking the same on nutrition.

We may differ a little on reps for muscle building. But you nailed it when you stated you have to find what works for you. The bad thing, what works for you today, may not work 6 months from now. Your body keeps changing and you have to keep up with it.

I'll post up my meal plan in a day or so. I have no problem with protien shakes

I'll get started tonight!

Good to know you guys are pulling for me!

I took some before pics..... pretty embarrasing.. NOT gonna post em...

But motiviating for damn sure.