Weight Loss Challenge

2-3 years ago I lost 116 pounds dropping my weight from 316 down to 200. Over the last 2 years I've gained half of that back(260 lbs on January 1st). Weighed in today at 252.5 lbs.

I am doing a weight loss challenge at work. I am the heaviest contestant and the youngest contestant. With my body type and a little bit of hard work I can easily drop 5 lbs on a weekly basis(I've done it before and if I push hard, dropping 8-10 lbs in 1 week is doable). I am not going for 8-10 lbs/week, I am shooting for 5 lbs a week. I've started transitioning my eating lifestyle(again) to a healthier version.

Eating is half the battle. The other half is getting up off my "fat, lazy" butt and go for the loss. Unfortunately I lack some ability to hold myself accountable for certain things or staying motivated. I ask the forums for support over the next 4+ weeks of the challenge and and beyond. I ask also for someone to be a person I can "answer to" through PM or text. For some reason I am better motivated to do a good job when disappointing someone else is a factor.


I'm also thinking this thread should be updated on a daily basis, the routine will help prevent slacking.

I start training tomorrow morning. Weigh in is every Friday.


Comments, questions, concerns?

Don't feel like you have to starve yourself. eating 2x as much healthy, lean food to fuel your body is better than eating 25% of what you normally eat in "regular" food. I'm basically in the same situation. Got to college at 230 dropped to 175 and then I turned that magic 21 and drinking all the time three years later I'm at 250. Getting married in 8 months. Time to get to work.

You can text me. We'll motivate each other! =]

Why tomorrow?? Go for a walk tonight after dinner.

"Tomorrow" is the word that got you here in the first place.

Ill tell you this my house (My wife , Brother and I) all started weight watchers online. The app I use really helps keep me motivated and I am down about 13lbs in 3 weeks. I seem to hit a plateau on the weekends because it is out of the norm from my usual work schedule/eating. It is a great tool if you can do it . It does cost I think $55 for the first 3 months then $18 after that(cancel any time). If you cant do that then if you want you can pm me and I can break some things down for you. You can eat wheatever you want just as long as you stay within your points. Its all about portion control and how you want your points. For example I was a big soda drinker but 1 can of soda is like 4 points (dont quote me could be more) I would rather save those points for food so I drink a lot of water and home made ice tea with sweet and low instead of sugar. Good luck

You say body type, do you mean Endomorph, if so then grains and concentrated sugar isolates are your biggest enemy. For me keeping insulin spikes to a minimum are helping keep off the 25ish lbs I've dropped since Feb 2013.

Keeping stress down helps a lot too. Some of us worry ourselves fat with Cortisol secretions on top of our horrific eating patterns.

Try the My Fitness Pal app. It's a food diary, exercise tracker, weight tracker. You can add friends and then you can see what each other is doing...or not doing. You can send each other motivational messages.

Good input so far. Ty.

Quote:

---

Originally Posted by Rickys_Reptiles

Why tomorrow?? Go for a walk tonight after dinner.

"Tomorrow" is the word that got you here in the first place.

---

Or so you think...;)

I like the attitude.

I will be taking the dog on an extended walk at some point this evening. It is somtheng I started doing over the last week or so. I'll be starting back on 3+ mile jogs in the morning. I had beer with lunch which is not condusive to a good workout for me after work.


I looked up endomorph, not sure if that is me per se but when larger, it does describe my largeness. My weight is heavily in the stomach and thigh region with noticeable face weight lost and gained. Body type may have been the wrong word/phrase. What I meant was that I'm able to burn fat and calories quickly given my weight and size. Larger bodies burn calories and fat easier than smaller bodies(in most cases).


I may start food journaling again as well which helped before. Depends on how well things go/start off. Using a written diary allows me to add things up and retain information better of what I have/haven't done.

It's not a matter of knowing what to do. It's a matter of doing it.

Quote:

---

Originally Posted by Rickys_Reptiles

Why tomorrow?? Go for a walk tonight after dinner.

"Tomorrow" is the word that got you here in the first place.

---

Indeed. "Tomorrow" is my kryptonite!

Quote:

---

Originally Posted by Pyrate81

It's not a matter of knowing what to do. It's a matter of doing it.

---

This is where I'm at, too. I know WHAT to do to lose weight, and even how to lose it relatively quickly for my age and all. But KNOWING it and DOING it are two completely different things. I AM doing it...just not as consistently and flawlessly as I'd like. But a journey walked with slow and sometimes stumbling steps is still a journey forward. A journey only dreamed about doesn't get you anywhere at all.

Quote:

---

Originally Posted by JLC

Indeed. "Tomorrow" is my kryptonite!
.

---

aint that the truth. it was "tomorrow" every day when i was trying to quit smoking.

Quote:

---

Originally Posted by TheSnakeGeek

aint that the truth. it was "tomorrow" every day when i was trying to quit smoking.

---

I can relate to this so much. I keep saying "This'll be the last one". Then I keep getting frustrated with life and swear off the next "last one".

It can be bad. My mom smokes and when she doesn't have one for a day or two, she goes through really bad withdrawal. I've never seen a crack addict go through it but I'd akin it to the beginnings of what a crack addict might go through. It's bad and she starts trying to make deals like she's talking to the devil. It's way over the top, IMO.



Anyway. It begins now. Time for my run. I'll report back later. I am also photo journaling this time for references. I"ll post up later.

Today's stats.


Miles: 3.5
Time: 55 minutes
Calories burned: 1200
Time per mile: >15 minutes(What did I do? Walk the whole time? I can do better than that.)


Short term Goal time per mile: 11 minutes



The simplest formula for weight loss is burn more calories than you consume. If your base metabolic rate is 2000 calories and you eat 2000 calories, your weight will stay the same.

Quote:

---

Originally Posted by Pyrate81

It can be bad. My mom smokes and when she doesn't have one for a day or two, she goes through really bad withdrawal. I've never seen a crack addict go through it but I'd akin it to the beginnings of what a crack addict might go through. It's bad and she starts trying to make deals like she's talking to the devil. It's way over the top, IMO.

---

Yeah I mean, I don't get THAT bad. Mostly anxious and frustrated easily. However, I also haven't really truly attempted to quit yet. I can go a day tops, if I'm busy with other things. By midnight though, I'm outside.

Quote:

---

Originally Posted by JLC

Indeed. "Tomorrow" is my kryptonite .

---

There is actually a reason for that. I don't have enough time to write a thorough explanation but to try and sum it up:

We instinctively live in te present. Goes bak to cave man days, living day To day to survive. No "I'll do my hunting tomorrow." You need to eat today do you hunt today. That instinct is still some what in us. If present you doesn't want I diet you say future me will start dieting tomorrow. But then when tomorrow comes, present you is there and present you still doesn't want to diet so you say future you will start dieting next week. Then next week comes and there is no future you it's still present you and present you still doesn't want to diet. So on and so on. If you want to do something you have to start today to really make it work because future you will always be in the future not the present.
Does that make sense?

^^ makes sense to me. Interesting "spin"(for lack of a better term) on it.

Quote:

---

Originally Posted by van_garret2000

There is actually a reason for that. I don't have enough time to write a thorough explanation but to try and sum it up:

We instinctively live in te present. Goes bak to cave man days, living day To day to survive. No "I'll do my hunting tomorrow." You need to eat today do you hunt today. That instinct is still some what in us. If present you doesn't want I diet you say future me will start dieting tomorrow. But then when tomorrow comes, present you is there and present you still doesn't want to diet so you say future you will start dieting next week. Then next week comes and there is no future you it's still present you and present you still doesn't want to diet. So on and so on. If you want to do something you have to start today to really make it work because future you will always be in the future not the present.
Does that make sense?

---

It does make sense. And it's something I've been aware of in myself, if not considered in those exact terms.

One of my big challenges is that the "wanting" is inconsistent. There are some days (sometimes many many days in a row) where the thing (in this case, weight loss) is wanted very badly, and worked toward. And then something just switches off and an apathy settles in that brings on the curse of "tomorrow."

That apathy is probably THE BIGGEST enemy of my life. I can fight very hard when I care about something. But how do you fight for something you don't care enough about to fight for? It's insidious and it's the one thing I really haven't figured out how to conquer. I can grit my teeth and push through it, but it's like trying to slog through a tar pit. I can keep it up and come out the other side if it doesn't last too long...but if it does...the fight gets too tiring and I'm stuck dead in the tar until the "caring" finally comes back strong enough to pull myself out yet again.



Sorry....don't mean to hijack the thread or anything! It's just been a long while since I had any sort of public discussion about this, and writing stuff like this really helps me dig into my own thoughts and feelings in a way that doesn't happen when I stay inside my own head all the time.

Quote:

---

Originally Posted by JLC

Sorry....don't mean to hijack the thread or anything! It's just been a long while since I had any sort of public discussion about this, and writing stuff like this really helps me dig into my own thoughts and feelings in a way that doesn't happen when I stay inside my own head all the time.

---

No worries. I'm fine with discussion so long as you don't mind me throwing up my stats on occasion and maybe pictures of my sexy self. ;)


But I hear what you are saying. I've been like that with weight loss(and a few other things) for a long time. Always wanted to lose weight but never had the consistent drive to keep going with it. Which is why I posted this thread. I knew that if I publicly say I'm going to do something and have "cheerleaders" it will help. I liken it to being a pro athlete or rock star: you don't want to let your fans down or disappoint others. It's easier for me to stay motivated if I know I'm doing something for someone else opposed to doing something for myself. Yeah, I do have hopes and dreams but I'm kind of in a state of if I reach them, that's awesome and if I don't reach them, no big deal. Honestly, all I want to do is sit on the couch and watch Sponge Bob all day while perusing BP.net. But that really isn't a way to live is it?

After some events with my recent relationship, friends, and family. A switch flipped in my head where I don't care about everyone else the way I used to. I'm really focused on myself for the first time and really don't care about other peoples' business or opinion of me(to a degree). I'm emotionally unattached to someone for the first time in my life whether it be family or friend. I've let go of the people around me who I felt wanted me to act and think a certain way and hanging out with people that allow me be me whether it's sit in a corner and be quiet or make a complete ass outta myself.

The weight loss is a first big step for me and the first thing I'm really doing for me. It's not because I feel someone else wants me to do it, I actually WANT to. I'm using this thread/forum as a way to keep me motivated and bring attention to myself cause I want the attention and the "good jobs" and "congratulations" and "keep going, you're doing great". I feed of positive support and dwell/lose myself on negative comments.

I also like talking about weight loss, nutrition, and food. I like giving advice and educating people on my experiences, it makes me feel better about myself that someone else may be able to better their situation from my experience or look at things from a different angle. I like helping people.

One of my old bosses taught me the rules of 2s which I'm a believer in: 2 days to get things started. 2 weeks to get your rhythm down and get it really going. 2 months to have kinks worked out and be proficient. Once I get to the 2 week mark, then next 2 months are a breeze. I'm also big on repetition and don't care for change very much. But slowly I'm learning to deal with change.


hmmmm. That was long-winded. :)

congrats on deciding to make a change. Do you resistance train at all?

No resistance training. I never got into it although did it when I was in rehab after surgery for a herniated disk.

Quote:

---

Originally Posted by Pyrate81

No resistance training. I never got into it although did it when I was in rehab after surgery for a herniated disk.

---

From a weight loss standpoint as well as overall health standpoint if would definately be in your best interest to start resistance training. Your goal in healthy weight loss should not only in dropping lbs but maintaining and at some point adding lean body mass.
Also, if you look into studies of weight training vs aerobic cardio the results in regards to fat mass lost, strength increase, and VO2 will surprise you.
And fyi, bouts of high intensity interval cardio is being shown to be FAR more effective and study after study is proving this.

Today felt like a slog but the time turned out better.


Miles: 3.5
Time: 53.30 minutes
Calories: 1000
Time per Mile: >15min


Notes: The calories were probably the same today as yesterday; my heart rate strap/censor was reading odd numbers so an adjustment is necessary.

Today felt much better. Guess I had to shake some of running rust off.


Miles: 3.5
Time: 50mins flat(3.5mins faster)
Calories: 1200
Time per mile: >14(cut almost a full minute off my time)


Sweat plus sacrifice equals success.

Go Capn go!!!

sent from my incubator

Ron and I started motivating each other, and while I didn't get out and run the way I'd hoped to today, I took several long walks and an actual hike in the ravine behind my house. I was out about 3 hours. I feel pretty good, a little achey but eh.

Quote:

---

Originally Posted by 4theSNAKElady

Go Capn go!!!

sent from my incubator

---

I'm going. :)

Quote:

---

Originally Posted by Archimedes

Ron and I started motivating each other, and while I didn't get out and run the way I'd hoped to today, I took several long walks and an actual hike in the ravine behind my house. I was out about 3 hours. I feel pretty good, a little achey but eh.

---

Achey is good. Feel the warp overtake you, it is a good pain. :D

Miles: 3.5
Time: 50min 30sec(30secs slower)
Calories: 1200
Time per mile: >14(still under 15min miles)



Sweat is fat crying. Make fat cry.

Set smaller goals for your self with an overall goal at the end(besides the weight loss) 3 miles to start off is a little much, unless your a cross country runner getting back into it. Example: start off with a mile, when you hit the 11 minute mile do two with a same goal to get 11 minute each and work your way up to 3 or how ever many more you want to do.

Alot of people make the mistake of going balls to the wall and end up burning themselves out before they reach their main goal. Setting smaller quicker obtainable goals will keep you motivated when you reach each one. It will give your body time to adjust and keep you from thinking how far away your goal is. I do agree with the above post about the HIT cardio.

80% of a diet is nutrition, everyone can loose weight just by changing their diet even if they do not exercise. Try 5-6 smaller meals throughout the day it will ramp up your metabolism. Don't be afraid of good fats from things like olive oil(not heated), fish oil, raw nuts, avocados etc.... high qaulity carb sources: sweet potato or yams(sweet potatos have a better vitamin content), brown rice, white rice, cream of rice, etc.... and protein chicken, turkey, fish, lean ground beef, etc....

Best of luck with your goal, sounds like you shouldn't have no problem doing it.

Quote:

---

Originally Posted by Aztec4mia

Set smaller goals for your self with an overall goal at the end(besides the weight loss) 3 miles to start off is a little much, unless your a cross country runner getting back into it. Example: start off with a mile, when you hit the 11 minute mile do two with a same goal to get 11 minute each and work your way up to 3 or how ever many more you want to do.

Alot of people make the mistake of going balls to the wall and end up burning themselves out before they reach their main goal. Setting smaller quicker obtainable goals will keep you motivated when you reach each one. It will give your body time to adjust and keep you from thinking how far away your goal is. I do agree with the above post about the HIT cardio.

80% of a diet is nutrition, everyone can loose weight just by changing their diet even if they do not exercise. Try 5-6 smaller meals throughout the day it will ramp up your metabolism. Don't be afraid of good fats from things like olive oil(not heated), fish oil, raw nuts, avocados etc.... high qaulity carb sources: sweet potato or yams(sweet potatos have a better vitamin content), brown rice, white rice, cream of rice, etc.... and protein chicken, turkey, fish, lean ground beef, etc....

Best of luck with your goal, sounds like you shouldn't have no problem doing it.

---

some good suggestions here but a few nutrition myths.

Meal frequency does not impact metabolic rate, eating smaller meals will have no benefit vs larger ones.

"Good" is often miss used as all fats (except man-made trans) have a vital role in proper health. those sources you posted are great but no need to fear saturated fats. get a good mix of mono, poly, and sat fats.

The majority of you foods should be whole food and nutrient dense but eating foods you enjoy should be incorporated for pleasure and sanity haha.
as far as body composition goes 45 grams of carbs from brown rice vs 45 g carbs from white will have the same impact.

Quote:

---

Originally Posted by djansen

some good suggestions here but a few nutrition myths.

Meal frequency does not impact metabolic rate, eating smaller meals will have no benefit vs larger ones.

"Good" is often miss used as all fats (except man-made trans) have a vital role in proper health. those sources you posted are great but no need to fear saturated fats. get a good mix of mono, poly, and sat fats.

The majority of you foods should be whole food and nutrient dense but eating foods you enjoy should be incorporated for pleasure and sanity haha.
as far as body composition goes 45 grams of carbs from brown rice vs 45 g carbs from white will have the same impact.

---

perhaps "metabolism" was a bad choice of wording, 5-6 is more conducive to weight loss. I tried to word it as simplistic as possible and people often associate fat loss with having a faster metabolism, I do not know what the OP experience is with dieting or exercising so I was speaking in general. As far as the "smaller" meals the average persons meals are usually to large to be consumed 5-6 times per day compared to a meal with a good macro ratio.

I assume the OP is getting enough saturated fats, I agree that people often mistake fats as being bad or that the good fats are only omega 3 and 6.

Whole foods are great but there is nothing wrong with a high quality protein shake when your crunched for time. Brown and white rice are both fine, brown rice has more fiber and nutrients in it but is slowly released to the blood stream, white rice is digested faster and easier on the stomach so you don't feel bloated but it also enters the blood stream faster and causes more of an insulin "spike"; insulin is also a fat storing hormone.

If you can afford to get with a nutritionist, i highly recommend it. Making sure you are eating the right amount of the right calories is very important.

I started a weightloss program almost 6 weeks ago and we (my nutritionist and i) have already tweaked my food intake twice to help me keep losing. I want eating nearly enough calories for the amount i was burning off during workouts!

Good luck in your journey!

Sent from my SPH-D710 using Tapatalk 2

Thanks for the advice guys. :) :gj:

Thanks for the well wishes. :)



A couple background comments:

Last summer I was running 10 miles 3x/wk and doing 11-12min miles. Last September I ran a half marathon then proceeded to gain 30 pounds between then and the new year; before I started running 3.5 miles/day this week I was doing 5+ miles 1-2x/wk. I suspect within the next 2 weeks I'll get bored with 3.5 miles and will increase distance to 4-4.5 miles. For me 11min miles is a small goal, getting down to 10min miles is a much larger goal for me to achieve. The numbers wouldn't suggest 11min miles is a small goal but we will see how things progress over the next 2 weeks.

My nutrition is much better than it was 2-3 weeks ago, I've cut out a lot of carbs and increased my protein/fruit/veggie intake.

For me personally, I've found 4-6 small meals works best for me as it keeps something in my stomach and prevents me from getting to a place where I binge eat. Everyone is different, my boss eats 3 meals a day and losses weight. I read an article a few months ago about a teacher from Stanford(I think) did a "Twinkie diet". He lost 16lbs in a month and increased his good cholesterol. Granted he didn't eat just twinkies and mixed in salads here and there, I think it shows not just what you eat but how you eat. Managing your diet is very important.



I've heard hockey players say this: "You have nothing if you don't have your legs." I apply it to my running and need to get my legs back. :)

Quote:

---

Originally Posted by Aztec4mia

perhaps "metabolism" was a bad choice of wording, 5-6 is more conducive to weight loss. I tried to word it as simplistic as possible and people often associate fat loss with having a faster metabolism, I do not know what the OP experience is with dieting or exercising so I was speaking in general. As far as the "smaller" meals the average persons meals are usually to large to be consumed 5-6 times per day compared to a meal with a good macro ratio.

I assume the OP is getting enough saturated fats, I agree that people often mistake fats as being bad or that the good fats are only omega 3 and 6.

Whole foods are great but there is nothing wrong with a high quality protein shake when your crunched for time. Brown and white rice are both fine, brown rice has more fiber and nutrients in it but is slowly released to the blood stream, white rice is digested faster and easier on the stomach so you don't feel bloated but it also enters the blood stream faster and causes more of an insulin "spike"; insulin is also a fat storing hormone.

---

Forgive me if i'm not understanding this, are you saying the advantage of 5-6 smaller meals is that people tend to overeat when eating less frequently and overall caloric intake is higher for those eating less often? if that is the case then yes I will agree with you. That said, if macros are tracked effectively then there will be no advantage.
and yes, its safe to assume the average American ingests enough fat but one of the first things people eliminate when eating "healthy" is sat fats or even fats in general. and I agree, protein shakes are fine and I actually just consider them food rather than a supplement.

As far as GL, GI, and their effect on insulin are concerned insulin's role as a fat storage hormone is far overblown and can't overcome a caloric deficit.
http://articles.elitefts.com/trainin...claims-part-1/

Quote:

---

Originally Posted by Rickys_Reptiles

Why tomorrow??...

---

Quote:

---

Originally Posted by van_garret2000

...We instinctively live in te present. Goes bak to cave man days, living day To day to survive. No "I'll do my hunting tomorrow." ...

---

Not gonna lie, I had a couple moments of self-doubt and want to be lazy the last couple days and wanting to put it off until tomorrow. So I changed what I was telling myself. Instead of saying "I'll run tomorrow and work a little harder." I said "I want to lose weight today, not tomorrow."

Thanks van_garret2000 and Ricky's_Repitles.

Today's stats:

Miles: 3.5
Time: 49mins flat(1:30 faster than yesterday)
Calories: 1230
Time per mile: 14mins flat


I want to lose weight today. Therefore, I run today.

Quote:

---

Forgive me if i'm not understanding this, are you saying the advantage of 5-6 smaller meals is that people tend to overeat when eating less frequently and overall caloric intake is higher for those eating less often?

---

Yes, largely due to the crappy food available these days. By smaller I don't mean portions.

Quote:

---

That said, if macros are tracked effectively then there will be no advantage.

---

perhaps, but I find it hard to get the right amount of protein from just 2 or 3 meals to build lean body mass since the body cannot store protein.

Quote:

---

yes, its safe to assume the average American ingests enough fat but one of the first things people eliminate when eating "healthy" is sat fats or even fats in general

---

right, but there is a big difference between an order of deep fried onion rings and a handful of cashews.

Quote:

---

As far as GL, GI, and their effect on insulin are concerned insulin's role as a fat storage hormone is far overblown and can't overcome a caloric deficit.
http://articles.elitefts.com/trainin...claims-part-1/

---

I stated that merely as trivial info, agree to disagree. as do most of the people commenting on the article.

Quote:

---

Originally Posted by Pyrate81

Thanks for the advice guys. :) :gj:

Thanks for the well wishes. :)



A couple background comments:

Last summer I was running 10 miles 3x/wk and doing 11-12min miles. Last September I ran a half marathon then proceeded to gain 30 pounds between then and the new year; before I started running 3.5 miles/day this week I was doing 5+ miles 1-2x/wk. I suspect within the next 2 weeks I'll get bored with 3.5 miles and will increase distance to 4-4.5 miles. For me 11min miles is a small goal, getting down to 10min miles is a much larger goal for me to achieve. The numbers wouldn't suggest 11min miles is a small goal but we will see how things progress over the next 2 weeks.

My nutrition is much better than it was 2-3 weeks ago, I've cut out a lot of carbs and increased my protein/fruit/veggie intake.

For me personally, I've found 4-6 small meals works best for me as it keeps something in my stomach and prevents me from getting to a place where I binge eat. Everyone is different, my boss eats 3 meals a day and losses weight. I read an article a few months ago about a teacher from Stanford(I think) did a "Twinkie diet". He lost 16lbs in a month and increased his good cholesterol. Granted he didn't eat just twinkies and mixed in salads here and there, I think it shows not just what you eat but how you eat. Managing your diet is very important.



I've heard hockey players say this: "You have nothing if you don't have your legs." I apply it to my running and need to get my legs back. :)

---

Good job man, keep up the good work.

Feeling cocky about my weigh in tomorrow morning cause I feel a bit lighter after "unloading" for the first time in 2 days. Although that is not abnormal for me as I find when I eat a normal/healthier diet and exercise more, my body seems to produce less waste.


Today's stats:

Miles: 3.5
Time: 48mins 30secs(30secs faster than yesterday)
Calories: 1050
Time per mile: <14mins

After weigh in, I'll post up totals for the first week. I expect a 2.5lb loss, anything greater is a bonus.

Quote:

---

Originally Posted by Aztec4mia

Yes, largely due to the crappy food available these days. By smaller I don't mean portions.
okay, I can agree if one gets very hungry the tendency to overeat is more present. more of a satiety issue

perhaps, but I find it hard to get the right amount of protein from just 2 or 3 meals to build lean body mass since the body cannot store protein.
I guess this varies by the individual, I would have no issue consuming adequate protein in 3 or even 2 meals. Not sure where not storing protein fits but it is entirely possible to maintain a positive nitrogen balance and maintain MPS in 2-3 meals to maintain or even increase LBM.
right, but there is a big difference between an order of deep fried onion rings and a handful of cashews.
Macro, nutrition, and calorie wise but if your talking lets say 25g fat from the rings vs 25g fat from cashews not at all in terms of effect on body composition.

I stated that merely as trivial info, agree to disagree. as do most of the people commenting on the article.
Fair enough, but I do challenge you to look deeper into insulin and GI and its effects on body comp. when you are able to sift through the broscience its actually quite overblown.
and I am really not trying to come off as a prick but as an exercise science major with a vested interest in nutrition its amazing how much BS floats around and how much harder people make things for themselves. its kinda a hot button for me since I spent years falling for it.

---

Quote:

---

Originally Posted by Pyrate81

Feeling cocky about my weigh in tomorrow morning cause I feel a bit lighter after "unloading" for the first time in 2 days. Although that is not abnormal for me as I find when I eat a normal/healthier diet and exercise more, my body seems to produce less waste.


Today's stats:

Miles: 3.5
Time: 48mins 30secs(30secs faster than yesterday)
Calories: 1050
Time per mile: <14mins

After weigh in, I'll post up totals for the first week. I expect a 2.5lb loss, anything greater is a bonus.

---

great work keeping at it. One thing I would suggest is to mix up your exercise a bit. the beauty of the human body is that as it adapts to the training stress it becomes more efficient and you get less caloric bang for your buck as you progress, so you can go longer and harder with less caloric demands. isn't mother nature kind haha?
an excellent alternative to walking is riding a bike, its very joint friendly and can actually help increase lower body mass. if you have a bike I highly suggest you go out and ride it soon before the weather gets gross.

Quote:

---

Originally Posted by djansen

great work keeping at it. One thing I would suggest is to mix up your exercise a bit. the beauty of the human body is that as it adapts to the training stress it becomes more efficient and you get less caloric bang for your buck as you progress, so you can go longer and harder with less caloric demands. isn't mother nature kind haha?
an excellent alternative to walking is riding a bike, its very joint friendly and can actually help increase lower body mass. if you have a bike I highly suggest you go out and ride it soon before the weather gets gross.

---

Ty.

Right now I'm focusing on getting back into rhythm and getting my times down. Next week I will increase mileage or mix in some days where I do sprints. When it gets colder I'll start hitting up spin and zumba classes. I LOVE spin classes and recommend them or zumba to anyone, even guys. Right now it's one day and one week at a time.

Quote:

---

Originally Posted by Pyrate81

Ty.

Right now I'm focusing on getting back into rhythm and getting my times down. Next week I will increase mileage or mix in some days where I do sprints. When it gets colder I'll start hitting up spin and zumba classes. I LOVE spin classes and recommend them or zumba to anyone, even guys. Right now it's one day and one week at a time.

---

good to hear :gj:

sounds like you got a good plan to follow. Spin classes are intense, those bikes are one of the best pieces of equipment in the gym and I personally don't even bother with the others. You can take any guy or gal I don't care how in shape or "jacked" they are after an intense spin class the pump in your legs will be insane.

Weekly update:

Start
Miles per day: 3.5
Time per mile: >15min
Overall time: 55mins
Weight: 252.5
Expected weight loss: -2.5lbs

Finish
Miles per day: 3.5
Time per mile: <14min
Overall Time: 48mins 30secs
Weight: 249.7
Expected weight loss: exceeded

Difference
Miles per day: Same
Time per mile: >1min faster
Overall time: 6mins 30secs faster
Weight: -2.8lbs

Not bad for a first week IMO. Shook off a lot of the rust and my overall time is already coming down nicely. I expect at least a 3lb loss next week, 5lb loss will be awesome but I can't get ahead of myself on it. One day at a time. I'll also be throwing out my scale at home so I am not tempted to keep weighing myself and I think it is off/dying anyway. I do better when I go by "feel" anyway.


Today is a day of rest. The morning will begin anew.

Yesterday I was lazy but definitely challenged myself to not be lazy today. Today's run felt sluggish but went well. I probably would've finished faster if I didn't take a 2+ minute walking break to with neighbors. I also think my heart rate monitor is on the fritz as it sometimes shows a much lower heart rate(<120bpm) at times after a stretch of running. I may need a new battery or to tighten it even further which will start causing discomfort. Oh well. I'm writing down what stats it is giving me so they are honest and not estimated.


Today's stats:

Miles: 3.5
Time: <49mins
Calories: 1000
Time per mile: <14mins

After reading what I wrote, there is a negative attitude. So let's look up something positive shall we...

"Talking about our problems is our greatest addiction. Break the habit, talk about our joys."

I'm gonna take my dog out for a walk along the creek in a short while. I like letting him walk around off leash and let him run/roam around as he sees fit.

Also, the cuteness is overwhelming in this thread: http://ball-pythons.net/forums/showt...ighlight=chins

The daily stats:


Miles: 3.5+
Time: 46mins 10secs(almost 3 full minutes faster than yesterday)
Calories: 1250
Time per mile: >13mins(getting close to 13 flat)

The time listed is for 3.5 miles. I walked an extra 1+ mile when I was done. I think by the end of the week I'll be doing 4.5ish miles. My legs are really starting to feel good about themselves. :)



Tip: To help burn calories throughout the day, add various spices to your food. Some notables: cinnamon, most spicey spices like cayenne pepper and paprika. Ice water helps burn calories as well. It cools off your stomach and forces your body to warm it up and work a little harder to keep your insides warm.

Woot! Good for you!

Sent from my SPH-D710 using Tapatalk 2

Quote:

---

Originally Posted by djansen
okay, I can agree if one gets very hungry the tendency to overeat is more present. more of a satiety issue
I can see that

I guess this varies by the individual, I would have no issue consuming adequate protein in 3 or even 2 meals. Not sure where not storing protein fits but it is entirely possible to maintain a positive nitrogen balance and maintain MPS in 2-3 meals to maintain or even increase LBM.
It would depend on the individual I guess, but how much protein do you think is needed per day and ow many people do you know will take the time to measure or even know how what a positive nitrogen balance is. I agree it is important to maintain a positive nitrogen balance.

Macro, nutrition, and calorie wise but if your talking lets say 25g fat from the rings vs 25g fat from cashews not at all in terms of effect on body composition.
but this is where is matters, I assume you don't fall into the crowd that thinks you can eat pop tarts and still loose weight "if it fits your macros"


Fair enough, but I do challenge you to look deeper into insulin and GI and its effects on body comp. when you are able to sift through the broscience its actually quite overblown.
and I am really not trying to come off as a prick but as an exercise science major with a vested interest in nutrition its amazing how much BS floats around and how much harder people make things for themselves. its kinda a hot button for me since I spent years falling for it.

---

I actually enjoy my "broscience" though I agree there is A LOT of BS floating around on the world wide web same as this hobby, but if your(speaking in general and not directing it towards you) not the one who did the study and wrote the article with all the fancy words then doesn't passing on the information make it "broscience" anyway. He words it quiet nicely http://www.youtube.com/watch?v=kTimq0l1OAw. you're not coming off as a prick at all I apologize if I made it seem that way. yes I am a bit biased gear my goals towards bodybuilding but I like to keep an open mind and prefer to test things on myself whether they are published in a science journal or something someone posted on a forum and see what works for me

and Sorry for hijacking your thread Pyrate81 for this response, congrats on your progress thus far

No worries about hijacking. I said before I don't mind it long as everyone doesn't mind me posting my stats on occasion. :)

Note on the pop tarts comment- Did you see what I wrote about the "twinkie diet"? lol


I've been lazy the last couple days with posting stats so here we go.

Tuesday: Nothing, I went out to happy hour and quizzo for my friend's/manager's last week with the company and he is moving out of state.


Wednesday and Thursday are the same:

Miles: 4.0
Time: 61minutes(bad times, ugh)
Calories: 1250
Time per mile: >15mins

I can and will do better. I've increased distance but decreased overall time. For an assessment my mile time on the first mile is under 12minutes which is nice. I also need to shave the calluses on my feet(which I'm doing now) cause they effing hurt after the first mile or 2 and it's causing me to run with a bad gate and it's causing soreness in my knee.

Friday night is an off night and I'll be back to it Saturday and Sunday mornings. If things do not improve, I will look to start cross training for the next week.

Haven't posted in almost a week. Weekly weigh in said I gained 4 pounds. I went monkey bananas and fell off the bandwagon. Binge ate for 2 days then felt lazy and crappy for another 2. Somewhere around Monday into Tuesday I realized this is a temporary set back and need to evaluate and adjust. The weight gain could be from muscle weight as my belt didn't feel tighter. So I've changed my exercise routine from all running to a mixed bag. I'll run 2 days, weight train for 2 days, do a fun exercise type activity 1 day(swimming, hiking, roller-blading, spin class, zumba, etc), and/or have 1-2 days off. Tuesday I started doing a light weight program I was on during my first trek with weight loss. Tonight I went for a run and am very pleased with the results.


Previous weight: 249
Current weight: 253
I'll post tomorrow's weight from work. I suspect I'll be heavier.

Today's stats:

Miles: 5.0
Total Time: 1hr 9mins 20secs(I believe this is 40secs to 2min 40secs faster than 3 months ago)
3.5 mile split time: 44mins 30 secs(1min 30secs faster on the whole)
Calories: 1500
Time per mile: 13.8mins(not bad considering I added a mile)

Ouch! Gained more weight than expected. I feel much lighter today than I have the last 2 though so the gain was probably more than the weigh in. I have a LOT of work to do. First things first, get the weight off that I gained over the last 2 weeks. Step 2, get passed "the wall" that is the 240-250 lb range. I've gotten passed walls before, I can do it again.


Week 1: 249lbs 113kg*
Week 2: 253lbs 115kg*
Week 3: 258lbs 117kg*


5 more weeks for the challenge.


*kg is rounded up for simplification.

I'm glad to see that you're doing so well!

Until my recent spine surgery I was a runner. I ran on average 35km's a week for nearly 15 years.

I think that running is great. Please make sure you are also stretching, and wearing good shoes. I hear a lot about running, but not a lot about stretching. If you run for an hour, make sure you strech for at least 15 minutes. Hold each strecth for 20 seconds, and repeat 3 times.

Keep up the good work! :gj: I'm really proud of ya!

Thank you for the support.


I found stretching is extremely important. Personally, if I don't stretch enough I get charlie horses in the middle of the night.

I stretch before my runs then stretch during a HOT shower afterward. What a world of difference.

Stretching helps with staying limber during runs and lossens up the muscles to help you go further/faster and prevent cramps.

Funny you mention shoes too. I don't use running shoes anymore, I wear my New Balance walking sneakers. They offer the support I need and help keep my feet getting banged up.