Yeah. All part of the weight loss equation.


Probably? Water weight gain and loss can vary due to other stuff than just dieting. Like strength training and what you eat. Also, the body can retain water in place of fat loss for a while and then release it rather quickly (frequently called a "Whoosh" on dieting sites).

I should amend my previous post too. A very large person would have an easier time losing a pound of fat a day (not saying this is you; just in general) because it's easier to get a large deficit. However, a 220 lb person like SR would have a very difficult time of that. That's why it's generally recommended to stay in the 1-2 lbs loss a week range.

I’m having a lot of success because I’ve got a lot of fat to lose. Not because I’ve found some magic formula. I can lose 10 lbs fast. I can also gain 10 lbs fast. Me and Simply Red might share the same goal of getting in better shape. But, I’m sure our approaches to achieve that goal should be different.

keep up the good work - I know a lady who lost 78 lbs in 11 months

I’m down 60 in 3.5 months.

Wow! Keep it up!!!!

Mr Plow do you think some of your random outbursts towards me might be related to the shit you eat causing your hormones to act up?

Thought about this as I do have A.D.H.D but man when I came off the concerta I was an irritable violent ****.

I hear you. When the Adderall wears off, look out. Adderall and Klonopin withdraw are some of the hardest things I have ever dealt with.

I've taken kpin once. Next to Valium it gets the biggest NOPE from me. I can see how people get addicted to that stuff.

Fantastic!

thanks. long way to go but it’s a start.

I've lost 10 lbs since January but I'm really wanting lose about another twenty bls before June 1st but I'll be lucky lose 5 to 10 bls by then. I hate being hungry. Working nights I just want to eat at work not much to do and I go home wanting to eat before I go to bed.

I have been working out some at home trying to cardio with 15lbs dumb bells ready move up to 20lbs.

I know bananas are good potassium sores what else is good to keep from waking up with calf cramps?

Thanks Simply Red for this thread you seem to be a nice guy. I hope being a nice guy doesn't keep the girls not interested because girls don't like nice guys they pretend to like nice guys but they like assholes better as I found out.

ha you're welcome pal. Dating isn't my priority right now - I wouldn't date right now regardless.

Took me a year to drop 100 lbs. Another year to prove I can keep it off. I’m on year 3 and working to reduce body fat %. I have found this to be harder than the first two years. My fitness pal is good for general tracking, but accuracy and considering strength training calories it was not so good. I kept to a 1600 calorie daily diet and exercised daily. Cardio and strength training are a must.

Thats fantastic. Well done sir! :clap:

Care to share some cliff notes on how you got rid of the fat? Asking for a friend.:rolleyes:

Speaking of dumbasses, it's posts like Stewie's with bad math.



To expand on Silock's response which is right:

A 200lb, very muscular male with 10% bodyfat, has a higher basal metabolic rate and needs more calories per day just to maintain his bodyweight due to his high percentage of weight being muscle. Factor in that he probably works out very hard to get his physique, he's burning quite a few calories per day and likely needs 3000-3500 calories a day to maintain his bodyweight, fluctuations accounting for exercise intensity from day to day.

A 200lb, very average man, with 20-25% bodyfat (this is what most average gym-goers have for bodyfat, if not more), has a lower basal metabolic rate to maintain his bodyweight as fat does not require as many calories per day to maintain. Given that this person works out a few hours per week like many regular gym-goers and likely only with average to low intensity exercise, this 200lb man very likely only needs 2000 calories a day to maintain his bodyweight.

In simple terms, gain muscle and burn more calories with your workout. You'll be able to eat more to maintain your bodyweight.


Hope that helps.

:clap:

I did what effectively amounted to a lifestyle change. Sugar, specifically refined sugar is poison. This was and still is very difficult. I really enjoy sweets and my wife is a fantastic baker. This is not to say that I don't enjoy a slice of pie, or cake or ice cream once in a blue moon. Next, I gave up beer. Also very hard, because I like the heavier beers (stouts, IPA, etc...). Now that I've lost my weight, I drink a beer on occasion, but since I no longer have the mass to absorb it nor the tolerance I once had...I only need two beers.

Workout while I was losing the weight was everyday, 60 minutes of steady state cardio. I'm a big believer in body confusion and convinced myself that once the routine became easy, I needed to change it up. I feel if its not hard and you're not pushing yourself, you aren't doing anything. I primarily do HIIT now and do circuit training for my strength training. I do the circuit before I do my HIIT. This has been tremendous, and there is a nice feeling of being drained...strange, but I kind of like it.

The foundation that has maintained my discipline during all of this was and still is, don't do this for nothing. I didn't do 60 minutes of hell on the eliptical, just to blow all of those gains on a bunch of beer or ice cream, or....

I used other success stories as encouragement. I knew friends that achieved results and realized that we weren't all that different, and if they could do it, there wasn't any reason why I couldn't. The body fat percentage has been a challenge. I'm trying intermittent fasting, but the 16/8 has been difficult, mainly because at the 14/15 hour mark, I am getting hungry. Hope this helps on your journey. I know you can do it...or your friend can do it!:thumb:

Thank you both - Lew, feel free to hang around and not be ****y. We need your experience.

Yesterday was an up day with a target of 2500 calories. I ended up at 2280. I weighed 219.6 this morning, which was surprising. I don't usually weigh less after an up day.

Another up day tomorrow with a target of 2500-2700 calories. Tomorrow will be my official one week weigh in (started at 225.2).

Greens, mushrooms, potatoes, beans and pork are all high in potassium. This is a good tool for finding foods high or low in certain nutrients: http://nutritiondata.self.com/tools/nutrient-search

I like to change it from per 100 gram serving to per 200 calorie serving as you get fewer things like "dried parsley flakes"

I can get horrible calf cramps at night when I am losing weight. For me personally, I found supplementing with potassium did nothing. I finally found it was salt I was low on. I have to make sure I get enough salt now or the cramps come back.

I suspect it isn't sodium or potassium themselves, it's an imbalance between the two that causes the cramps. So if one doesn't work, try the other.

Just PM Lew or Penz on where to get Tren. After 3 months you'll be where it takes most natties 2-3 years to get to.

Unlike you, I don’t need a shortcut to replace hard work.

Drink way more water, stretch more, and add some salt to your water too.

You still have to work hard on tren it just doesn't melt off lol

So you’re saying you know from experience?!

No I've never taken anything seems dangerous to me plus I don't want to look like the incredible hulk. I'll be pleased if I ever can get the body type like Kam Chancellor or Frost. Think NFL safety look. I've never understood the appeal of guys wanting to look like Rich Piana or Arnold.

Stuck to my intermittent fasting with clean eats all week. I'm fiending a bbq sandwich (thanks bbq thread) so I have the smoker going today for my reward/cheat/maintenance/whatever day. I'm also throwing on some beef and chicken for next week's meal prep.

I have my 6 month out CT scan for a broke neck on Monday morning. I'm hoping they see enough bone fusion to give me the green light to hit the gym and lift......and drive.

<img src="https://i.imgur.com/JPtNu8d.gif" title="source: imgur.com" />

thanks for the info. Greatly appreciated.

I completely butt****ed myself today and binged the **** out of some bbq. I have a really terrible time snowballing when I start on something bad. Today that was a free chocolate donut that turned into 2 donuts and then a full on binge fest of BBQ.

I’m estimating that I had roughly 3,200 calories today, so the next 2 days will include some intermentent fasting, more exercise and lots of water.

That's not bad at all. Keep working.

I've lost 6lbs! :)

wait what?

Lew let him contribute - if it helps him, then so be it. Also the guy gave you a compliment like a page back.

doesnt sound so bad. Nothing wrong with eating any of that stuff. Just eat in moderation. So don’t woof down the BBQ and doughnuts for a little while.

I’ve ate buttered popcorn, 1/2 a pizza twice, drank more than a couple of beers. Still lost a lot of fat. Seems to me that success is about making consistent good health decisions on a day to day basis.

over 1/2 way to your goal. All downhill from here. Congrats!

He’s claiming I’ve used Roids, and I haven’t!

**** him!

And **** his trolling in Royals threads!

I hope he ODs on Black Velvet and gets a permenant beer gut!

Unless i typo'd (which is entrely possible) not quite :) I'm shooting for 195. But it's a start.

Checking in - 221.2 LBS tonight.

Good job SR! I hope along Lew's fitness journey he sheds some negativity along with weight!

l thought you said you wanted to lose 10lbs by an upcoming close date?

Oh - yes - short-term - yes for sure! I'd forgotten that - I'm undecided on my fitness. Thus far - my history has time spent with a trainer (in a gym) - used to be a hardcore runner (well sort of - 4 miles every day) - and have played ALTA and USTA tennis - I'm thinking gym minus trainer. Just want a gym that's simple w/o the ridiculous contract. I'll have to shop around, I guess.

I still haven’t been cleared to lift weights or drive since a neck fracture last September. I’m hoping that changes tomorrow. I’ve been doing physical therapy for a couple months but it’s a pretty minor workout. I hung a couple slab doors on Friday that we’re probably 75 or 80lbs apiece, so the strength is starting to come back. I’ve got about 95% range of motion back in my neck so I’m hoping to get the OK to start driving again as well.

It’s easier for me to eat better throughout the day if I get a morning workout in.

You had to be in top physical shape to do those activities. If you did it once, you can again.

Here's my split

[IMG]http://i66.tinypic.com/2j1n7dd.png[/IMG]

Hit my 2500 calorie target almost on the nose yesterday (2507). It's a down day today so looking at 500 calories.

I weighed in at 220.8 this morning. I started this a week ago at 225.2 lbs so a nice 4.4 lbs loss for the first week. I'm sure only a pound or so is actually fat but I don't care. It's still 4.4 lbs less to carry around at this point.

Keep going guys - Keep going. Good job - again watch your booze calories. Just a reminder - easy to leave those out.

yesterday was the first time I’ve went above 1500 calories since i started tracking my calories.

We going to have to change your name to Little Red Chief?

I know its not popular for some people but if you want to lose weight as fast as possible running is your simplest tool. Its not rocket science and you can do it anywhere.

Aside from swimming you burn more calories running than doing anything else. Its all about time maximization.

If you lift to build muscle and also run you will get the best of both worlds.

Burning 500 calories 4 days a week running will allow you to drop another .75lbs per week or more. And frankly there are a ton of ancillary benefits to running (duh).

If running is a stretch, start out biking. Still only get about 50% of the calorie burn in the same amount of time compared to running though.

ROFL well played sir

60lbs may be a lot to some but to me it’s just a start. I’m going to lose 150 lbs.

weight up today to 223 I guess that's normal - water? Not going to worry about it - eyes on the goal still.

Jumping rope will offer significantly more calorie burn over an equal amount of time, compared to running. HIIT and rowing are also higher calorie burn.

Rowing is unbelievable. The book 'The Boys on the Boat' had some details that escape me but the sport requires more stamina than any other.

As for the OP topic, I had a bad week but Monday is my pivot day. Back to that grind. I did get some clothes from Germany (non-vanity sizing mind you) on Friday and I fit the 31 waist with room to spare. I think I'm at my goal as far as pants size but now I want to hit 180. I keep hitting about 184 and plateauing but im gaining muscle mass. Maybe I need to do some kind of a cut? I don't understand the whole cycling thing.

Sounded interesting so I did a little research.

I'm not bashing any form of exercise so to each their own but here is what I gathered.

Jumping rope is not a beginners exercise as crazy as that sounds and to get to the speed required to jump rope to burn equivalent running calories is going to take a while and its pretty advanced.

So if you are a novice and neither run or jump rope you will burn more calories running for the same amount of time.

Rowing does not burn more calories than running but it does have other ancillary muscle building benefits running does not. I have recently started doing some rowing during my core workouts.

And as far as HIIT goes, you can do those type of workouts running.

The main and most important thing is to find an activity whether its running, biking, rowing, or jumping rope, that you enjoy because you will most likely stick to it. If you like more than 1 and can mix it up its probably even better.I used to play a lot of racquetball when I was in my 20's.

A lot is going to depend on your starting physical fitness level, running and jumping rope may not be an option early, maybe its cycling.

From a simplicity standpoint and bang for the buck, its hard to beat running though.

My $.02.

I've had that happen a lot. I'll be way below my calories intake goals. Worked out for days straight and I weigh..... up 3 lbs. :eek:

The next day or the day after its gone along with the actual weight I've lost. Everything I've read says its just water weight.

The only way you can lose or gain several pounds in a day or 2 is water weight.

I am sure its covered here somewhere but 1lb of body weight (fat, muscle) is about 3500 calories so the only way you are actually losing something other than water weight (or gaining for that matter) is the calorie in and calorie out so it would take a 7000cal swing over a few days to make a 2 lb difference either way.

**** jogging do HIIT, Kettlebell workouts, stairs or hills. With that said you can't outwork your diet.

I started out jogging on a treadmill. Was slowly working my way up to longer distances. I discovered that walking at a near jogging pace with a high incline burns more calories for me without the stress on my knees.

As for me - my weekend went ok. I wasn't planning to worry about going over my 2,020 calories as long as I didn't go overboard. I stayed a lot closer to my goal than I assumed I would. Weighed myself this morning and I was at 220.8 down from 225 last week.

I try to not weigh myself very often because not seeing it change or seeing it go the wrong direction doesn't help. I'm shooting for once a week.

Nice. That's a big deficit.

I average 1500 calories six days a week and then have one larger day that brings the average up to about 1800 calories (if I hit it). There is some evidence that structuring it this way helps avoid or slow down some of the metabolic slowdowns that happen with chronic calorie deficits. We'll see.

I was at 600 calories yesterday, so a little over. Weighed in at 218.8 this morning.

Oh okay - I didn't know of your injury - glad you're okay!

Interesting. I looked into this a while back, and don't recall my sources, but while I did find mixed results for running vs rowing, I came away with the impression that rowing would be slightly more burn than running. On a quick search, I can find a number of sites that indicate that, but also quite a few that contradict it. Both good beginner exercises, for sure. For my money, I'd go rowing, simply because it's easier on the body. I'm also old, though, lol.

Good post.

Running is great until you blow out your knees

So are most things, lol. I play a ton of beach volleyball, and am dealing with jumper's knee (patellar tendonitis) right now, and it sucks large. I need to take 4-6 weeks off, but that's almost impossible for me - I'd go stir crazy.

yeah man - the fun of growing older - I suppose it beats the alternative :)

my fitness pal says l should at or below 2509 calories a day to lose 2 lbs a week. That doesn’t count any exercise.

aren't you in Florida?

Nutrition Facts
Publix - Turkey Sub on Whole Wheat (No Cheese)
Servings:
1.0

Calories 186 Sodium 464 mg
Total Fat 9 g Potassium 0 mg
Saturated 5 g Total Carbs 48 g
Polyunsaturated 0 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 3 g
Trans 0 g Protein 31 g
Cholesterol 37 mg
Vitamin A 45% Calcium 25%
Vitamin C 30% Iron 20%

th^ts a lot of bang for your buck BRC! Provided you're doing low calorie.

so say - one Publix foot long sub on wheat / turkey / mustard and veggies = 372 calories

This is literally the biggest fallacy in all of exercise myths. Running is not bad for your knees.

Being fat is.

This is where I am. I don't have much left of my knee. Doctor told me to quit running, so it has been feeling better. I did a 5k Saturday and have been paying for it. I have been an endurance athlete for years and am struggling with not being able to run. Hopefully taking some weight off will ease the pain, but I doubt it.

Child please - I ran for years and years - But I'm sure I have no clue what I'm talking about - go on and believe what you want to. Most avid runners will even admit this.

Speaking of a good bang for the buck for low cal food, here's one I fall back on a lot. Take non-fat unflavored Greek yogurt (I use F_age, underscore because of stupid filter) and mix in 2 tablespoons of the bulk Ranch dip mix (can get at WalMart or Costco). Peel some carrots that are thick but not so thick that they are gross and woody. Slice the carrots on end so that they make rounds. Use the rounds like chips to eat the "dip".

It's only around 300 calories, depending on how many carrots you eat, and 27 g of protein. It helps curb the crunch/chips cravings and is pretty filling.

yes

Don't know what to tell you, I've run around 8,000 miles the last 5 years with zero knee issues and know plenty of runners and only 2 I know of have had knee issues.

I don't believe either of them had injury caused by running and both have been back to full bore running since their injuries.

An easy way to look at it is I know more people who aren't runners that have had knee surgery than runners who have had knee surgery and I imagine thats true for pretty much everyone.

:shrug:

Now if you want to talk plantar fasciiitis or IT band syndrome you will get zero debate out of me. :D

Keep in mind if you weigh 300lbs you shouldn't be out sprinting or trying to run 10 miles but its not the running that is bad for your knees its the weight.

That has to be a typo right? I can't comprehend how someone can consume 2500 calories not exercise and lose 2lbs a week. That sure as hell never worked for me.

actually it is, it should be 2590 calories.

I'm going to guess BRC is quiet a bit bigger than you are. :D