Let's drop the weight challenge

52, 202lbs, 6'0". Peak was 225lbs a couple years ago. Goal is to go from a 40" waist to a 34" waist.
up to 40min on the elliptical and 50 push-ups. Back problems prevent running or biking, so I'll stay on the elliptical. I'm about to start slowly on abs and back, whenever I do them I eventually irritate my herniated discs to the point that I have to take months off, so I'll go super slow. Also setting up for chin-ups and dips...I hate dips.

guys, this stuff gets so much harder as you age. if you're not where you want to be today, then start working on it today. Better food, less food, more water, aerobic and strength training. In your 30's you can get to your goal from almost anywhere in a year or two, in your 40's it might take 5-7 years, and in your 50's well I'm not even sure it's possible, but I can see progress every week.
 
Finally got my knee and back to play nice, then I messed up. Did legs Monday for the first time in a long time, then ran 3.25 miles on Tuesday. Both legs and lower back are giving me the one finger salute but not like before, thankfully, so I will not be sidelined.
 
Did my part on Superbowl weekend to help the Patriots win. Did a 10km swim on Saturday that weekend. The last time the Patriots won. I did a 10km swim.
So I'm 2 for 2 with 10km swims and Patriots Superbowl wins :D

Got another China trip coming on Monday. So I think I'll try and get one more 10km swim in this weekend. I won;t get to swim again until Wednesday in China.
 
When we moved from PA to NC I honestly don't know what I weighed. First time I went to the doctor in NC and got on the scale, I weighed 317. I wrestled in high school and was around 215, I graduated in 2000, we moved in 2007, so over the course of 7 years I gained 100lbs. I was maxed out on BP meds, my A1c was 9.2(normal is under 5), was taking 2000mg of Metformin a day, and my Testosterone was in the toilet, my cholesterol was jacked and I honestly felt like garbage, was wearing 3XL shirts and 44-46 pants at 5'7".

My wife had aback injury and several serious surgeries and complications in 2009, we got serious about our health and diet, we started down the road of low fat, whole grain like everyone tells you to do, we both gained weight and felt no better.
We both agreed to make a change.
Cut out sugar, grains, starches and went down the Paleo / Keto route with some modifications for us, we mainly try to eat clean and healthy, read ingredient labels, started out walking. Eggs, meat, cheese, yogurt, fresh fruits and vegetables, butter, coconut oil, are the core of our diet now.
Started doing yoga at home, we now do 4-5 hours a week, don't knock it till you try it.
As of this morning I've been sitting at 242 and now in 36 pants. Haven't been Metformin for about 3 years now and have been having to lower my BP meds. Been doing T shots at home which along with exercise has increased my energy and T levels. Cholesterol is as good as its ever been, my doctor thinks we went vegan and I don't have the heart to tell her what we actually eat.

I try for 130gr of protein a day and less than 30g of carbs. Recently added Panothenic acid which helps with appetite and seems to be working on getting me over the stall I had over past few months, was stuck at 250 for the longest time
Weight myself every morning, which they say you shouldn't do, but keeps me honest, if you cheat and see a 5 lb gain overnight you reconsider your choices.

Started more strength training with a Brute force sandbag and a WOSS suspension trainer, which I need to do more of. My goal is to be around 200.

We found what works for us, I stopped listening to people tell me what I should do and do what works for us.
Didn't get here overnight and won't fix it overnight. It is possible and can be done.

Start small and go from there, make little changes and see big gains.
 
NCMedic;n91212 said:
When we moved from PA to NC I honestly don't know what I weighed. First time I went to the doctor in NC and got on the scale, I weighed 317. I wrestled in high school and was around 215, I graduated in 2000, we moved in 2007, so over the course of 7 years I gained 100lbs. I was maxed out on BP meds, my A1c was 9.2(normal is under 5), was taking 2000mg of Metformin a day, and my Testosterone was in the toilet, my cholesterol was jacked and I honestly felt like garbage, was wearing 3XL shirts and 44-46 pants at 5'7".

My wife had aback injury and several serious surgeries and complications in 2009, we got serious about our health and diet, we started down the road of low fat, whole grain like everyone tells you to do, we both gained weight and felt no better.
We both agreed to make a change.
Cut out sugar, grains, starches and went down the Paleo / Keto route with some modifications for us, we mainly try to eat clean and healthy, read ingredient labels, started out walking. Eggs, meat, cheese, yogurt, fresh fruits and vegetables, butter, coconut oil, are the core of our diet now.
Started doing yoga at home, we now do 4-5 hours a week, don't knock it till you try it.
As of this morning I've been sitting at 242 and now in 36 pants. Haven't been Metformin for about 3 years now and have been having to lower my BP meds. Been doing T shots at home which along with exercise has increased my energy and T levels. Cholesterol is as good as its ever been, my doctor thinks we went vegan and I don't have the heart to tell her what we actually eat.

I try for 130gr of protein a day and less than 30g of carbs. Recently added Panothenic acid which helps with appetite and seems to be working on getting me over the stall I had over past few months, was stuck at 250 for the longest time
Weight myself every morning, which they say you shouldn't do, but keeps me honest, if you cheat and see a 5 lb gain overnight you reconsider your choices.

Started more strength training with a Brute force sandbag and a WOSS suspension trainer, which I need to do more of. My goal is to be around 200.

We found what works for us, I stopped listening to people tell me what I should do and do what works for us.
Didn't get here overnight and won't fix it overnight. It is possible and can be done.

Start small and go from there, make little changes and see big gains.
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LCHF is actually what doctor recommend for diabetes patients. The establishment is finally catching up to people like Gary Taubes. They use to call him all sorts of names for daring to tell the truth.
Fat in food is your friend. It is essential for proper brain function too. Which explains why I have never met a sane and well adjusted vegan.
My first appointment after losing a bunch of wait I told the doctor I was eating eggs and sausage for breakfast, fatty meats, pork, steak, chicken with the skin. At first she thought I was listing what I did not eat.
As soon as I slipped up on carbs, weight comes back on despite swimming 4 miles a day.
 
Very informative talk at the Ambition Nutrition Conference.
[video=youtube;vmCrg4XhndA]https://www.youtube.com/watch?v=vmCrg4XhndA&app=desktop[/video]
 
fishgutzy;n91363 said:
LCHF is actually what doctor recommend for diabetes patients. The establishment is finally catching up to people like Gary Taubes. They use to call him all sorts of names for daring to tell the truth.
Fat in food is your friend. It is essential for proper brain function too. Which explains why I have never met a sane and well adjusted vegan.
My first appointment after losing a bunch of wait I told the doctor I was eating eggs and sausage for breakfast, fatty meats, pork, steak, chicken with the skin. At first she thought I was listing what I did not eat.
As soon as I slipped up on carbs, weight comes back on despite swimming 4 miles a day.
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You are correct about fat; however, one needs to be careful with the fats, too. Too much is too bad, just as it is with any macro.

To your point about fats and brain function there have been studies on the uptick of senile dementia/Alzheimers and there is some correlation that many of the people who suffer from these were also on the low-fat diets prescribed by doctors (mainly cardiologists) in the late 70s-early-90s.

Carbs and sugar are no bueno; moderate/high-moderate proteins, good amount of fats, and lots of veggies are good for losing weight and keeping it off. Exercise alone won't cut it.

On a side note my wife and I just had the discussion about how many weight-loss product commercials are on TV now, especially in the morning on the news and later in the evening. Jenny Craig, Weight Watchers, Slim Fast...everyone is looking for that magic bullet.....
 
Chuckman;n92560 said:
You are correct about fat; however, one needs to be careful with the fats, too. Too much is too bad, just as it is with any macro.

To your point about fats and brain function there have been studies on the uptick of senile dementia/Alzheimers and there is some correlation that many of the people who suffer from these were also on the low-fat diets prescribed by doctors (mainly cardiologists) in the late 70s-early-90s.

Carbs and sugar are no bueno; moderate/high-moderate proteins, good amount of fats, and lots of veggies are good for losing weight and keeping it off. Exercise alone won't cut it.

On a side note my wife and I just had the discussion about how many weight-loss product commercials are on TV now, especially in the morning on the news and later in the evening. Jenny Craig, Weight Watchers, Slim Fast...everyone is looking for that magic bullet.....
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High protein is toxic in the long term. Generally recommended around 25-30% of total calories. Carbs 15-20%, and 50-55% fat. Mix of animal fat and beneficial fats like coconut oil, avocado, and olive oil.
Low carb purists claim trhat 100g of carbs max regardless total calories. But I do fine when I follow trhe % I listed above. When I do not, I gain weight.
 
fishgutzy;n92571 said:
High protein is toxic in the long term. Generally recommended around 25-30% of total calories. Carbs 15-20%, and 50-55% fat. Mix of animal fat and beneficial fats like coconut oil, avocado, and olive oil.
Low carb purists claim trhat 100g of carbs max regardless total calories. But I do fine when I follow trhe % I listed above. When I do not, I gain weight.
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High-protein over a length of time is nephrotoxic, yes. Some people with certain pathologies need higher-than-40% of cals from protein, though, up to 50% of their diet. "Keto" diets are definitely bad, and most limit the time of very low carb/very high protein because of nephrotic injury (diets with "induction phases" which are meant to go straight to burning protein, but are usually only a couple weeks in duration). For most people with no kidney disease, they can go to 2, 2.5 grams/pound without long-term issue.

I think people as a whole eat far too many carbs (me included, and I eat low-carb), but the key is discriminating between sugar and 'good' carbs. Regarding fats, I love coconut oil and avocado.

I work out with one of the big wigs at Duke Diet and Fitness; he is up on the latest research, so it's helpful to be at his elbow. I do not profess to be an expert; just well-read (as you are as well). "The more you know" and all.
 
Chuckman;n92595 said:
High-protein over a length of time is nephrotoxic, yes. Some people with certain pathologies need higher-than-40% of cals from protein, though, up to 50% of their diet. "Keto" diets are definitely bad, and most limit the time of very low carb/very high protein because of nephrotic injury (diets with "induction phases" which are meant to go straight to burning protein, but are usually only a couple weeks in duration). For most people with no kidney disease, they can go to 2, 2.5 grams/pound without long-term issue.

I think people as a whole eat far too many carbs (me included, and I eat low-carb), but the key is discriminating between sugar and 'good' carbs. Regarding fats, I love coconut oil and avocado.

I work out with one of the big wigs at Duke Diet and Fitness; he is up on the latest research, so it's helpful to be at his elbow. I do not profess to be an expert; just well-read (as you are as well). "The more you know" and all.
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The trainer I worked with at the Y is also the head weight and strength training coach at NC A&T. :D Massive. The dude can bench over 500#. Looks like a slightly shorter Michael Clark Duncan.
Carbs bound to fiber as in Almonds and other nuts are good. I a moving back to keeping out as much of the processed cabs as possible. Though I still love making home made Corn Muffin waffles from time to time. Stone ground corn flour. Milk, eggs, olive oil, and baking powder.
 
fishgutzy;n92600 said:
I a moving back to keeping out as much of the processed cabs as possible. Though I still love making home made Corn Muffin waffles from time to time. Stone ground corn flour. Milk, eggs, olive oil, and baking powder.
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I hear you. My culinary sins are pizza and Mexican. Bread, pasta, white potatoes, rice I can totally do without. Of course I do indulge in the donut every now and then.
 
Chuckman;n92632 said:
I hear you. My culinary sins are pizza and Mexican. Bread, pasta, white potatoes, rice I can totally do without. Of course I do indulge in the donut every now and then.
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Mom and Pop shop donuts are a minor weakness for me too. Supporting a local business is important :D
InTown Donutz in Kernersville.
 
Lost 5 lbs over the last week. Only watching the size of my portions (staying under 2200 calories per day, lifting 3 days and jogging 3). I know I'll need to refine my diet to get to
 
McDirkale;n95317 said:
Got to tell ya, I never thought I wanted one but wife got me a Fitbit charge hr2 for Valentine's. Love the thing. Keeps me honest, moving and humble and helps to figure out what works.
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That is what has helped me the most. Got a Fitbit Charge 2 and use the app to track calories in, water intake, weight, etc. I know it is not 100% accurate but at least gets me in the ballpark. Especially with the cardio. It allows me to better understand if I need to tweak the intensity.
 
fsj80;n95562 said:
That is what has helped me the most. Got a Fitbit Charge 2 and use the app to track calories in, water intake, weight, etc. I know it is not 100% accurate but at least gets me in the ballpark. Especially with the cardio. It allows me to better understand if I need to tweak the intensity.
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I got one yesterday because the heart monitor on the elliptical is kaput. How convenient is the calorie tracking, especially with restaurants?

BTW, I'm at 1hr on the elliptical with HR above 140, and if that doesn't burn any pounds in a couple weeks then I'm switching to drugs! Strength wise I'm stuck at 25 push ups after getting off the elliptical, issue is lower back strength and can't hold form so quit before injury and expect the problem to resolve itself if I don't do anything stupid. Will start abdominal work soon.
 
JimB;n96344 said:
I got one yesterday because the heart monitor on the elliptical is kaput. How convenient is the calorie tracking, especially with restaurants?

BTW, I'm at 1hr on the elliptical with HR above 140, and if that doesn't burn any pounds in a couple weeks then I'm switching to drugs! Strength wise I'm stuck at 25 push ups after getting off the elliptical, issue is lower back strength and can't hold form so quit before injury and expect the problem to resolve itself if I don't do anything stupid. Will start abdominal work soon.
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The Fitbit calorie database is pretty robust. The only time I haven't been able to find the information for something I am eating is when it is a concoction my wife or I threw together.

Try partial reps with your push-ups. After getting the 25, only go down halfway for another 5-10 reps. This will build up the connective tissues. Do this for 4-6 weeks and see where you are after that. Definitely do the core strengthening too. I have a bad lower back and do crunches, leg lifts, good mornings and twists in an effort to help stabilize it.
 
JimB;n96344 said:
Strength wise I'm stuck at 25 push ups .....
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And do negatives: on your knees, just sit up, get into the top of the pushup position, and slowly lower yourself to the floor. Don't "push up," just go to your knees, and get back in that same position. Also, incline pushups, like against a bed footboard, desk, or chair.
 
You guys are doing great.

I'm getting my life and health back through bicycling.
I lost the desire to really ride back in 2012 when my Dad passed away.
There's a story there, but not now.
I tried to continue my riding, but the desire was just gone.

Gave up the roof rack on my car in November 2014.
Tried to ride between then and now, but just didn't/couldn't.

Until last Tuesday.
I'm getting a new bike tomorrow, the desire and passion is back! :)
It will take a while, but I hope to be at my goal weight by the end of the year.
Sooner would be better, but slow & steady wins the race..

Anyways, back to cycling and working my way up to an hour and then more.
 
McDirkale;n95317 said:
Got to tell ya, I never thought I wanted one but wife got me a Fitbit charge hr2 for Valentine's. Love the thing. Keeps me honest, moving and humble and helps to figure out what works.
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I've never been a fan of trackers. Part of it is because the ones that can actually function for swimming cost well north of $200. And none of the HR functions work for swimming. So I'm better off with a $35 finger ring style digital lap counter. Hard to track 141 laps in my head.
I do have a polar HRM but I only use that during a spin class. Last class I took, all the bikes around me were picking up my chest transmitter :D
 
Made it through the first weekend and a couple trip to the China supermarket without grabbing junk or a huge bag of peanuts.
I really hate feeling full. So it has been a bit of a blessing to take this detox opportunity. Recharge my "Won't Power."
Getting my swimming miles in too.
My routine for weekdays in China tally up to about 3 miles of walking and a 4 mile swim. Some days I'll add a weight room session after swimming.
In the weight room, the Chinese trainers seems to focus more on toning rather than strength training. Low weights, slow moving reps. One tried to get me to use a lower weight and slow. I just kept the pin weight higher and did a slow rep to show him I could go slow too.
(there are some cute female trainers at the gym)
 
Keep at it guys, weight and sendentary lifestyle can kill.

For those of you lifting, don't neglect cardio.

My problem is a bit different, I use the time from Christmas to mid February to put some weight back on. I stay moderately active during that time but don't go to the gym, run, bike hard or anything else. For the rest of the year, it's hammer and tongs time reffing sports HS, some college, youth and adults. I'm over 6ft and have gotten down as low as 160 during a particularly hard stretch. My norm is 175ish. That coupled with my job where I'm pretty active and keeping weight on is the issue. As I age and slow down a bit, it will change. My brother got a job in a cube and has sat on his backside for 30 years and refuses to excercise either through a workout program or just being physically active. He got up to 325 and at just under 6ft that's pretty pudgy. He complains about his knees and back hurting, no wonder, he's carrying 2 people around. It took him getting diabetic to force him to change. He's down to 275 now but it's taken a major health problem to force him to change. It's far better when guys realize the issue and take action before being forced to.
 
fishgutzy;n100114 said:
Made it through the first weekend and a couple trip to the China supermarket without grabbing junk
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You're alone in a foreign country...grabbing your junk is between you and the missus.

In all seriousness, good work and keep it up.

Dave951 - I agree entirely. My first instict in the gym is to look for a barbell. See the squat rack open? It's game time... Prioritizing cardio takes some effort, but also knowing where I should be/want to be helps let me know how much I suck and how much work I need to put in.
 
WeepingAngel;100402 said:
You're alone in a foreign country...grabbing your junk is between you and the missus.

In all seriousness, good work and keep it up.

Dave951 - I agree entirely. My first instict in the gym is to look for a barbell. See the squat rack open? It's game time... Prioritizing cardio takes some effort, but also knowing where I should be/want to be helps let me know how much I suck and how much work I need to put in.
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Lifting heavy while trying to lose weight helps ensure fast is lost, not muscle. It also helps shift weight. One can gain muscle while losing weight.
My ultimate goal is 180 and sub 15% BF. 10% would be awesome.

Sent from my SM-T810 using Tapatalk
 
fishgutzy;n100545 said:
Lifting heavy while trying to lose weight helps ensure fast is lost, not muscle. It also helps shift weight. One can gain muscle while losing weight.
My ultimate goal is 180 and sub 15% BF. 10% would be awesome.

Sent from my SM-T810 using Tapatalk
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Agreed, and weight-based conditioning workouts can achieve the same (even if not targeting increases in 1RM). The issue for me is more one of time allocation and sometimes energy and recovery (eg, trying to run after heavy squat day does not always end well :)) - if I have to choose, I have to make a conscious effort to ignore the siren song of an available barbell and play a more intelligent game in planning what I'm going to do with my time. Usually that's setting aside weights for a day, or lifting after cardio rather than before...
 
WeepingAngel;n100564 said:
Agreed, and weight-based conditioning workouts can achieve the same (even if not targeting increases in 1RM). The issue for me is more one of time allocation and sometimes energy and recovery (eg, trying to run after heavy squat day does not always end well :)) - if I have to choose, I have to make a conscious effort to ignore the siren song of an available barbell and play a more intelligent game in planning what I'm going to do with my time. Usually that's setting aside weights for a day, or lifting after cardio rather than before...
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Cardio before lifting can effect the quality of your lifting, which is why most recommend cardio after a workout if you cannot separate the two. I cut down the number of days lifting to M-W-F and cardio on T-TH-S. Plus, I go into the gym with a plan, so I know what I am doing that day so I can avoid the siren song of the open squat rack or bench.
 
fsj80;n100587 said:
Cardio before lifting can effect the quality of your lifting, which is why most recommend cardio after a workout if you cannot separate the two. I cut down the number of days lifting to M-W-F and cardio on T-TH-S. Plus, I go into the gym with a plan, so I know what I am doing that day so I can avoid the siren song of the open squat rack or bench.
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Yeah, it's just that right now I need to prioritize cardio over lifting. I want to drop weight and I want to improve my running, so if my lifting has to take a hit, so be it. I've never really had a problem maintaining and adding strength, so I'm ok with the tradeoff.

And I usually have a plan (specifically with running and recovery) - I tend to be much more impulsive re: lifting. ("you've recovered enough that you COULD get some squats in")

I also used to use squats as a warmup. They worked well for that purpose (if kept light and short), but had two drawbacks 1) sometimes the rack is in use and 2) "while you're here, just throw another plate or two on..." got the better of me a few times.
 
Been detoxing from junk food and processed carbs for just over 2 weeks now in China. My only 'indulgence' has been peanuts.
Haven't had any rice at the cafeteria at the office building either. The cashiers stopped asking me if I forgot the rice bowl.
Despite being at a deep calorie deficit, not losing much weight. And I am still swimming 4 miles at least 5 days a week. Maybe there is more hidden salt in what I am eating in the cafeteria.
I am only cooking food on the weekends. So week days my intakes consists of
Combat protein powder
veggie powder
hard boiled eggs
sometimes peanuts.
Lunch is a pork something plus an egg something, and a vegetable of some kind. Pretty small.
I don't have any real cravings for carbs now. Which is good because I'm pretty hungry when I get done swimming around 8PM after work. A scoop of Combat and veggie powder after. And chamomile tea. (Being 13 hours ahead, I'm in the pool at the same time on the clock in Kernersville. :D )

I do feel lighter even if the Chinese scale says it has't go down much. We'll see how the travel pants fit when I get dressed for the return flight.
Finger crossed that I have the discipline to stay of the carbs when I get home. Ha! Easier to say no to what isn't there.
 
fishgutzy said:
Been detoxing from junk food and processed carbs for just over 2 weeks now in China. My only 'indulgence' has been peanuts.
Haven't had any rice at the cafeteria at the office building either. The cashiers stopped asking me if I forgot the rice bowl.
Despite being at a deep calorie deficit, not losing much weight. And I am still swimming 4 miles at least 5 days a week. Maybe there is more hidden salt in what I am eating in the cafeteria.
I am only cooking food on the weekends. So week days my intakes consists of
Combat protein powder
veggie powder
hard boiled eggs
sometimes peanuts.
Lunch is a pork something plus an egg something, and a vegetable of some kind. Pretty small.
I don't have any real cravings for carbs now. Which is good because I'm pretty hungry when I get done swimming around 8PM after work. A scoop of Combat and veggie powder after. And chamomile tea. (Being 13 hours ahead, I'm in the pool at the same time on the clock in Kernersville. :D )

I do feel lighter even if the Chinese scale says it has't go down much. We'll see how the travel pants fit when I get dressed for the return flight.
Finger crossed that I have the discipline to stay of the carbs when I get home. Ha! Easier to say no to what isn't there.
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I feel your pain, for me it was fast food bc I drive so much throughout the day. I've since fallen off the wagon, can't seem to get down passed 166lbs But when I was off it for a few months the urges subsided and then I was like damn I've been without it for this long why mess up now
 
Lifting 3 days a week and jogging 3 days a week (3.25 miles each day) has gotten me down 7.5 lbs in a month. The Fitbit has been a huge help by showing me how well my intensity is during the cardio part and for making sure I am sticking to a negative caloric intake. For me, it is probably the single biggest help to losing weight
 
Got it done. My son smoked me....tough but yet, fun.
17191972_395527494148480_4774311794511232644_o.jpg
 
Still in pace to reach my goal of 235 by May. Currently at 250 (started at 265 on 10 Feb) and sticking with my diet change and exercise routine. Fitbit has helped me tweak my jogging to spend more time in the cardio range (as opposed to peak) and to get my heart rate in the upper fat burn range when lifting.

Averaging right around 2000 calories in and around 3000 out per day
 
So, my plan may have taken a hit this past week. The family and I went to N Mrytle Beach and I didn't keep up my workouts (though I had timed my routine for this to be a deload/cardio week). I did run on the beach 3 times (but only two miles each time) and played 3 rounds of golf. I also ate a small breakfast and skipped lunch but definitely over indulged at dinner (Umbertos, Capt George's, Joe's Crab Shack, ice cream, etc). Scared to step on the scales tomorrow. Hoping I didn't set myself back too far lol
 
Currently at 245. For me, using my FitBit Charge 2 and the corresponding app has been the biggest contributor to me losing the 20 lbs in 10 weeks. Still have a ways to go but like where I am headed. I have days where I slip but the app keeps me motivated to stay on track
 
I've been taking a break from weight loss to get stronger since January. My weight has stayed relatively constant but the weight I can move has gone way up. I just checked my records: my working weight on the squat has gone up 75 pounds in three months; the weight on the deadlift has gone up over 100 pounds in the same period. My working weight on the overhead press has gone up 25 pounds and the bench press probably 50 pounds.

I'm thinking May is a good time to switch to a summer look-good-naked program.
 
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