2.13 per week

T

that1guy3161

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I am 18 years old and weigh 210lb. Not much of that is muscle. I have got to do something about my gut and man-boobs. Currently I have been going to the YMCA for a few weeks without worrying about my diet and I still seem to be adding about a pound a week. I'm going backwards! When I go, I do about 25-30 min on the bike for cardio and then about 30 minutes on wights.
Many people have asked what the best diet is, and I realize it's not that easy, but what kind of diets have worked for you? My current weight loss goal requires me to lose "2.13"lb per week. Is this possible and is this healthy? What can I do better to obtain this?
 
that1guy3161 said:
I am 18 years old and weigh 210lb. Not much of that is muscle. I have got to do something about my gut and man-boobs. Currently I have been going to the YMCA for a few weeks without worrying about my diet and I still seem to be adding about a pound a week. I'm going backwards! When I go, I do about 25-30 min on the bike for cardio and then about 30 minutes on wights.
Many people have asked what the best diet is, and I realize it's not that easy, but what kind of diets have worked for you? My current weight loss goal requires me to lose "2.13"lb per week. Is this possible and is this healthy? What can I do better to obtain this?
Click to expand...

Diets don't work.

A change of lifestyle and calorie restriction is the only option.
If you gained weight you either:
Gained some muscle
Or ate more than you burned and gained fat

read the stickies in the weight loss section about bmr and calorie deficit.
 
It would help to know what you currently eat. You need to have a basic understanding of nutrition. Then you can start cutting out the crap and replacing it with decent alternatives. Cardio, really, can't do anything against a poor diet. I'd recommend:

1. Posting your diet
2. Reading the stickies in the nutrition section
3. Considering a weight training program to complement whatever cardio you're doing.
 
that1guy3161 said:
I am 18 years old and weigh 210lb. Not much of that is muscle. I have got to do something about my gut and man-boobs. Currently I have been going to the YMCA for a few weeks without worrying about my diet and I still seem to be adding about a pound a week. I'm going backwards! When I go, I do about 25-30 min on the bike for cardio and then about 30 minutes on wights.
Many people have asked what the best diet is, and I realize it's not that easy, but what kind of diets have worked for you? My current weight loss goal requires me to lose "2.13"lb per week. Is this possible and is this healthy? What can I do better to obtain this?
Click to expand...

are you sure it isnt 2.13593869?
 
DEF said:
It would help to know what you currently eat.
Click to expand...

Well, there really is no set diet I follow right now. I always eat on the run in the mornings. I get a egg mcmuffin every morning and never eat lunch. Dinner can be anything from a ham sandwich to a bowl of cereal to a steak with some potatoes. It's usually whatever is convenient. I guess now that I think about it, anything balanced would be a start...

And what do you mean a training program to "complement" my cardios? Is there one better option to cardios than another? (i.e. treadmill, bike, elliptical machine...?)
 
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Here's the problem with weighing yourself:

1) You gain and lose weight throughout the day. Step on the scale, drink a cup of water, and go back, you could easily gain 2-3 pounds right there. Obviously, that sudden weight gain isn't going to stay, and will go back.
2) Using common sense, it is impossible to gain 2-3 pounds a week without actually trying at your current state. You're not bulking, and clearly you *tried* to diet. So basically, using sense, if you gain 1-2 pounds every week, you would be a massive slob by now in the 300+ zone in less than a year.

So I doubt your weight *gain* is actually a gain of weight. It's most likely that you're weighing yourself at sporadic times, and that. The best way to weigh yourself is in the am, when you first wake up, and you just finished your business in the bathroom. Weigh yourself with no clothes, and determine if per week, you are making any progress.

Remember, it takes 3000 calories to gain 1 pound. So unless you are eating your maintenance line, plus an additional 3000 calories, it would be impossible to gain weight at the end of the week. Do note, that muscle gain can happen, which will increase your weight.

I highly recommend not concerning yourself with weight. It will be frustrating, and most beginners just give up after they don't get what they want on the scale. Remember, weight isn't everything.

I say concentrate on your exercise, eat right, and just be yourself. Don't worry about "weight." I also recommend keeping a journal of your food intake, as well as your exercises. It can help you determine if you are actually failing, or going in the right direction. It doesn't take rocket science to know that eating well, eating a variety of food, eating in moderation, plus exercise equal maintaining a healthy weight.

You goal shouldn't be losing weight; it should be maintaining a healthy lifestyle for the rest of your life. Remember, any idiot can lose weight, but it takes a smart person to actually maintain a healthy lifestyle, and therefore maintain a healthy weight.
 
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Ok, well, two meals a day won't put your body in a position to lose weight healthily, particularly if you're living off of the nutritional value of a mcmuffin for most of the day. At a minimum, you have got to eat lunch. Optimally, you'd get something in you every 2-3 hours. It might not seem like that's a solid way to lose weight, but if your body knows that food is never far away, it won't keep storing everything as fat.

Then there's basic nutrition, which just means you need to consider what you're eating at some level. Cereal for dinner, while delicious, lacks nutrition. Ham sandwich, same thing. Steak and potatoes can be ok but I doubt it is. Not counting potatoes (which I wouldn't count) veggies are lacking.

Seriously, take a look at LV's grocery list in the nutrition section and try to build from it. Nutrition 101 has a lot of useful information, too.

In reference to your question, I was referring to weight training. I missed that you actually do some, though, which is good. Are you doing some big lifts like squats, bench presses, deadlifts, rows, things like that? Curls, for example, won't get you anywhere pertaining to weight loss.

Anyhow, I commend you on getting started. You probably just need to tweak what you're doing in the gym and gradually change your diet and changes will happen.

Good luck!
 
Dallen & Def are so spot-on it's great!!!! Read & re-read their post.

Quick story that may help you....

When I first started I got weighed, body-fat percentage taken, etc. That was my 1st meeting with my nutritionist. We set our next appointment for one month down the line.

For one month I biked like mad, weight-trained, swam, played racquetball and kept my calories to about 2,000 per day. I excercised every day and only took one day off. I hit it HARD; I wanted that big double-digit drop and my nutritionist mouth to drop open when I came back in for my follow-up appt.

I came back looking & feeling lighter & leaner. I got on the scale and we found I had GAINED 2.5 pounds. I almost cried, I felt condemned to be heavy all my life. As I prepared to walk out of the office in utter disgust and with all my motivation destroyed....my nutritionist took out the digital body-fat calipers. He began giving me the "nonsense" about how muscle weighs more then fat and quite frankly it sounded like the same way obese woman blame water-retention & thyroid problems for their issues....ya know, an excuse or rationalization. Bottom line: I had dropped 2.8% body-fat in just one month!!!!!! That means I lost real FAT, quite a bit. My apparent gain in weight could only be attributed to muscle-gain and what-not.

For months I continued to see excellent losses in body-fat percentage...and we saw some marginal drops in weight on the scale, but I had several sessions where I'd lose nothing or even gain a bit on the scale. Of course, over time I inevitably loss weight on the scale....BUT the point remains, and to Def's & Dallen's point, the scale is merely a measure of your weight, it won't tell you what's going on in terms of your composition.

DO NOT GET OBSESSED WITH THE 2.13 POUNDS PER WEEK.....it's just not practical and your setting yourself up for catastrophe.

If you really want to see numbers drop on the scale, almost stop exercising altogether and go on the Atkins diet; in no time you too can have that shrunken & emaciated look. You'll drop lean muscle, water, energy, endurance and have that Pee-Wee Herman physique in no time.

Dude...the whole concept & goal behind the "diet" and "losing weight" is really about being healthy and in good shape. The problem we face today is that our measure of success is erroneously determined and measured by the deceptive instrument that merely measures our weight: the scale.

I'd suggest some good education, I like "You on a Diet".

While you may think huge calorie deprivation is turbo-charging your fat loss....it isn't; it's telling your body food is so scarce that it's time to slow down the metabolism and go into survival mode. You need to eat, and you should be eating 5-6 healthy well-balanced meals per day. It's everything D&D said and what you'll find in the book.

If there is one other thing I'd like to share with you (as I've shared with others).....you are young. This is the time to get in shape and enjoy life. I'm 42 and if I could go back in time more then any financial advice or tip, I'd tell and beg myself to get fit. Your appearance, how you feel about yourself and how other perceive you will largely dictate the outcome of your life....and as it turns out, you only get one life to live, make the most of it! :D

No, no, no.....don't think about it. Just do it. :D
 
Yep, they have provided great info here. So, assuming that you get informed on a proper eating plan, and you get started on lifting weights, losing 2.13 pounds is possible and completely healthy. I think the general rule is 1-2 pounds a week is great.
 
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