Sugarplumpfairy
New member
Dude, that is AWESOME! There is no doubt in my mind that you definitely reach your goal by your birthday 
a long road
- Thread starter efinley
- Start date
efinley
New member
ongoing...
Hi,
I weighed in at 358lbs today 6/17/10, 32lbs down so far. I can't wait to get below 300. I know it isn't reasonable but, I'd like to lose weight faster. I'm so self conscious in public that I can't bring myself to ride my bike outside or go to the gym. I hope simply dieting will carry me far enough to feel comfortable working out or simply being in public. The dieting itself hasn't been very difficult at all. I've reduced my calorie intake to 2200 a day without feeling deprived. I'm sure many people would kill for 3 pounds lost per week but, right now it seems a snail's pace. I can't tell any difference in the mirror after shedding 32pounds. Today the road to fit and happy seems infinitely long. That said, I'll stick to the diet come hell or high water.
Hi,
I weighed in at 358lbs today 6/17/10, 32lbs down so far. I can't wait to get below 300. I know it isn't reasonable but, I'd like to lose weight faster. I'm so self conscious in public that I can't bring myself to ride my bike outside or go to the gym. I hope simply dieting will carry me far enough to feel comfortable working out or simply being in public. The dieting itself hasn't been very difficult at all. I've reduced my calorie intake to 2200 a day without feeling deprived. I'm sure many people would kill for 3 pounds lost per week but, right now it seems a snail's pace. I can't tell any difference in the mirror after shedding 32pounds. Today the road to fit and happy seems infinitely long. That said, I'll stick to the diet come hell or high water.
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efinley
New member
ever onward...
Hi,
Weighed in at 354.2lbs today (6/21/10). I've lost 36lbs so far. I'm happy about my progress today.
One thing I don't get though is how my weight jumps seemingly randomly from day to day. I eat the same number of calories a day (within 50cal) but, my weight won't change for three, four, or five days and then over night I'll drop 3 or 4 pounds? Is that normal? I know weight fluctuates due to the weight of the food and drink one consumes in a given day but my weight changes seem kinda weird.
Regardless, I've found a lifestyle (calorie level and diet) that I enjoy and feel I can maintain indefinitely. All I have to do is maintain my current habits and I'll be around where I want to be in about a 18 months. I can live with that.
Hi,
Weighed in at 354.2lbs today (6/21/10). I've lost 36lbs so far. I'm happy about my progress today.
One thing I don't get though is how my weight jumps seemingly randomly from day to day. I eat the same number of calories a day (within 50cal) but, my weight won't change for three, four, or five days and then over night I'll drop 3 or 4 pounds? Is that normal? I know weight fluctuates due to the weight of the food and drink one consumes in a given day but my weight changes seem kinda weird.
Regardless, I've found a lifestyle (calorie level and diet) that I enjoy and feel I can maintain indefinitely. All I have to do is maintain my current habits and I'll be around where I want to be in about a 18 months. I can live with that.
pablorivera
New member
@Ethan -
Dude, you are doing fantastic. As for the plateau, this post may be helpful. You really did the right thing by focusing on your diet/nutrition. Have you started some exercise? Even walking will help tons. As for the weight staying the same, then suddenly dropping... yeah that happens to me all the time, even when I'm at the EXACT calorie count nearly every day. I know exactly what you're talking about. It's just water retention and body "cleansing" varies form day to day, but what's important is the downward "trend" over time. Above all, fantastic progress! Keep it up!
Dude, you are doing fantastic. As for the plateau, this post may be helpful. You really did the right thing by focusing on your diet/nutrition. Have you started some exercise? Even walking will help tons. As for the weight staying the same, then suddenly dropping... yeah that happens to me all the time, even when I'm at the EXACT calorie count nearly every day. I know exactly what you're talking about. It's just water retention and body "cleansing" varies form day to day, but what's important is the downward "trend" over time. Above all, fantastic progress! Keep it up!
Stacy
New member
My starting weight was almost what yours was. I started out at 385 pounds 11 weeks ago. Since starting my new lifestyle 11 weeks ago I have been eating around 1,900 - 1,600 calories a day and that has gotten me a loss of about 2.9 pounds a week. So, in my opinion many of the websites recommended calorie intake is rubbish. You have to customize your calorie plan for yourself and just keep fiddling with your daily calories until you get to a point where you are losing pretty steadily. Also keep in mind that you'll need to readjust your calorie intake every 5-10 pounds that you lose and/or if your weight loss slows or stops for more then 2 weeks.
Here is the only daily calorie calculator that I have found that gives a good calculation (according to what has worked for me):
I am in no way affiliated with that site, I have just found it helpful. I hope you find it helpful too.
You've almost lost 50 pounds so you must be doing something right! Keep up the great work! *hugs*
Here is the only daily calorie calculator that I have found that gives a good calculation (according to what has worked for me):
I am in no way affiliated with that site, I have just found it helpful. I hope you find it helpful too.
You've almost lost 50 pounds so you must be doing something right! Keep up the great work! *hugs*
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efinley
New member
thanks
To PabloR and Stacy I very much appreciate the kind words. This forum is great for providing an opportunity to talk to others who really "get it" when it comes to weight/health etc. Also, Pablo I saw your before and after, holy hell your transition is amazing.
I have been adding more and more walking into my routine but, I really need to start biking again as my primary form of transportation. Last summer I biked almost 500miles. This year I just haven't touched it, I know it is super foolish but, I hate to be seen riding my bike. Unfortunately, calorie restriction will only take me so far and at some point soon I'll have add in real exercise or face new periods of time without progress.
To PabloR and Stacy I very much appreciate the kind words. This forum is great for providing an opportunity to talk to others who really "get it" when it comes to weight/health etc. Also, Pablo I saw your before and after, holy hell your transition is amazing.
I have been adding more and more walking into my routine but, I really need to start biking again as my primary form of transportation. Last summer I biked almost 500miles. This year I just haven't touched it, I know it is super foolish but, I hate to be seen riding my bike. Unfortunately, calorie restriction will only take me so far and at some point soon I'll have add in real exercise or face new periods of time without progress.
pablorivera
New member
Ethan,
Thanks for the kind words bro. (It's an interesting phenomena how we're always the last ones to give ourselves credit for what we have *already* accomplished!)
As for what you said, "I hate to be seen riding my bike"... I totally get that. Last thing I wanted was to be that rolly-polly guy at the gym in grey sweats that everyone just stared at. As it turned out (because of my 3 kids and hectic schedule) I had to workout at home. I just made due with the dumbbells I had in my garage, and got started. (Actually, I did go to Walmart to buy a cheap rubber mat to lie down on.) My garage was all full of cr*p, but I just cleared away some space and got to work. hahaha
The reason I mention this is because I started with some basic bodyweight exercises that even *I* could do. If you can't get out for whatever reason, and you can do 10-15 min of light bodyweight exercises, 3 times per week, let me know, and I'll give you my routine.
Thanks for the kind words bro. (It's an interesting phenomena how we're always the last ones to give ourselves credit for what we have *already* accomplished!)
As for what you said, "I hate to be seen riding my bike"... I totally get that. Last thing I wanted was to be that rolly-polly guy at the gym in grey sweats that everyone just stared at. As it turned out (because of my 3 kids and hectic schedule) I had to workout at home. I just made due with the dumbbells I had in my garage, and got started. (Actually, I did go to Walmart to buy a cheap rubber mat to lie down on.) My garage was all full of cr*p, but I just cleared away some space and got to work. hahaha
The reason I mention this is because I started with some basic bodyweight exercises that even *I* could do. If you can't get out for whatever reason, and you can do 10-15 min of light bodyweight exercises, 3 times per week, let me know, and I'll give you my routine.
efinley
New member
exercising at home
Pablo, I'd love to know what your routine was for exercising at home, just using your body weight as resistance and free weights (I have a set of 30lbs dumbbells). Also, any other exercise routines you suggest for the new and beyond out of shape would be appreciated.
Thanks,
Ethan
Pablo, I'd love to know what your routine was for exercising at home, just using your body weight as resistance and free weights (I have a set of 30lbs dumbbells). Also, any other exercise routines you suggest for the new and beyond out of shape would be appreciated.
Thanks,
Ethan
pablorivera
New member
Ethan,
Sorry so long to reply... work has been crazy lately. Okay, here's the home workout routine that I started with. Remember... I was obese, completely out of shape (zero fitness level) and had to workout at home due to various life conflicts. I want to introduce you to The LCAB Matrix. (pronounced "L", as in the letter "L" and "cab" as in taxi cab.) The LCAB Matrix is a super simple way to remember how to do a full body workout. Here's what LCAB stands for:
L - legs
C - chest
A - abs (core)
B - back
The way it works is you start with Legs, then Chest, then Abs then Back... like this L > C > A > B. What is also going on with this LCAB setup is the sequence itself is strategic in that it allows one muscle group to rest while working another. For instance, after the legs, you move on to the chest (letting the legs rest). After the chest (which engages the arms) instead of going straight to the back exercises, you'll instead do abs (so you're letting the arms rest) before working the back which engages the arms, etc. The workout structure is simple: you just need to pick one (1) exercise for each muscle group.
Here's An Example of an LCAB Workout Using Just Bodyweight Exercises
Set 1
L - Prisoner Squat (10 reps)
C - Pushups (10 reps)
A - Plank (60 seconds hold)
B - Pullups (as many as you can)
Time: 3 min
Rest: 1 min
Set 1: 4 minutes total
Then you repeat for a total of 4 sets (about 16 minutes total).
Notes:
1. Rest only 15 seconds between exercises.
2. Rest only 60 seconds between sets.
3. Controlling rest time between exercises and sets is the way to keep the intensity up.
4. If necessary, take 4 minutes to complete the exercises, with 1 minute added for rest, for a total time per set of 5 minutes (4 sets = 20 minutes)
5. For Pullups: I personally could not do a single full pullup when I started. I had to start with dumbbell rows and slowly build upper-body strength (arms, lats, etc.)
6. Number of reps is for illustration purposes only. Generally speaking, rep range is typically in the 8-12 range for conditioning and non-bulking purposes. (For bulking/gaining, heavier weights and 5-8 reps is typically used to build more dense muscle.) To get started, keep things at 10 or so reps (or less if you cannot do 10).
Here's An Example of an LCAB Workout Using Dumbbell Weight Exercises
Set 1
L - Dumbbell Squat (10 reps)
C - Dumbbell Bench Press (10 reps)
A - Plank (60 seconds hold)*
B - Dumbbell Rows (10 reps)
Rest
Same notes as above.
Warm-up and Cool-down
Before every single workout, I'll do a 3 minute warm up that consists of just bodyweight exercises. Here's mine:
Jumping Jacks - 50 reps
L - Prisoner Squats (10 reps)
C - Pushups (10 reps)
A - Isolated Ab Curls (10 reps each side)
B - Dumbbell Rows (8 reps each side, lighter weight than used in workout)
Cool-down is usually a 5-minute slow walk.
* Worth mentioning that when starting to work out again, everything will feel awkward. Just push through that initial awkwardness and finish a workout. Every day it will get easier, and you'll get in the flow.
* You can do this 20 min workout routine every day if you want to, as long as you can do them safely and with proper form. You must avoid injury at all costs. Do all the movements nice, steady and slow... with control. No jerky, explosive movements. Even the bodyweight exercises. Once you start increasing the weights and intensity, you might want to do the workouts 3 times a week on non-consecutive days, because the increase weight and load on the body might warant more rest between workouts. If necessary, you can even start with 3 workouts a week too (this would be a minimum) along with the clean diet.
* It's not a bad idea (if you have access to a local personal trainer) to just hire them for one session to guide you through the proper form on these movements too (if you need it).
Let me know if you have any questions or if I left something out.
Sorry so long to reply... work has been crazy lately. Okay, here's the home workout routine that I started with. Remember... I was obese, completely out of shape (zero fitness level) and had to workout at home due to various life conflicts. I want to introduce you to The LCAB Matrix. (pronounced "L", as in the letter "L" and "cab" as in taxi cab.) The LCAB Matrix is a super simple way to remember how to do a full body workout. Here's what LCAB stands for:
L - legs
C - chest
A - abs (core)
B - back
The way it works is you start with Legs, then Chest, then Abs then Back... like this L > C > A > B. What is also going on with this LCAB setup is the sequence itself is strategic in that it allows one muscle group to rest while working another. For instance, after the legs, you move on to the chest (letting the legs rest). After the chest (which engages the arms) instead of going straight to the back exercises, you'll instead do abs (so you're letting the arms rest) before working the back which engages the arms, etc. The workout structure is simple: you just need to pick one (1) exercise for each muscle group.
Here's An Example of an LCAB Workout Using Just Bodyweight Exercises
Set 1
L - Prisoner Squat (10 reps)
C - Pushups (10 reps)
A - Plank (60 seconds hold)
B - Pullups (as many as you can)
Time: 3 min
Rest: 1 min
Set 1: 4 minutes total
Then you repeat for a total of 4 sets (about 16 minutes total).
Notes:
1. Rest only 15 seconds between exercises.
2. Rest only 60 seconds between sets.
3. Controlling rest time between exercises and sets is the way to keep the intensity up.
4. If necessary, take 4 minutes to complete the exercises, with 1 minute added for rest, for a total time per set of 5 minutes (4 sets = 20 minutes)
5. For Pullups: I personally could not do a single full pullup when I started. I had to start with dumbbell rows and slowly build upper-body strength (arms, lats, etc.)
6. Number of reps is for illustration purposes only. Generally speaking, rep range is typically in the 8-12 range for conditioning and non-bulking purposes. (For bulking/gaining, heavier weights and 5-8 reps is typically used to build more dense muscle.) To get started, keep things at 10 or so reps (or less if you cannot do 10).
Here's An Example of an LCAB Workout Using Dumbbell Weight Exercises
Set 1
L - Dumbbell Squat (10 reps)
C - Dumbbell Bench Press (10 reps)
A - Plank (60 seconds hold)*
B - Dumbbell Rows (10 reps)
Rest
Same notes as above.
Warm-up and Cool-down
Before every single workout, I'll do a 3 minute warm up that consists of just bodyweight exercises. Here's mine:
Jumping Jacks - 50 reps
L - Prisoner Squats (10 reps)
C - Pushups (10 reps)
A - Isolated Ab Curls (10 reps each side)
B - Dumbbell Rows (8 reps each side, lighter weight than used in workout)
Cool-down is usually a 5-minute slow walk.
* Worth mentioning that when starting to work out again, everything will feel awkward. Just push through that initial awkwardness and finish a workout. Every day it will get easier, and you'll get in the flow.
* You can do this 20 min workout routine every day if you want to, as long as you can do them safely and with proper form. You must avoid injury at all costs. Do all the movements nice, steady and slow... with control. No jerky, explosive movements. Even the bodyweight exercises. Once you start increasing the weights and intensity, you might want to do the workouts 3 times a week on non-consecutive days, because the increase weight and load on the body might warant more rest between workouts. If necessary, you can even start with 3 workouts a week too (this would be a minimum) along with the clean diet.
* It's not a bad idea (if you have access to a local personal trainer) to just hire them for one session to guide you through the proper form on these movements too (if you need it).
Let me know if you have any questions or if I left something out.
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pablorivera
New member
Ethan,
So let me get this straight:
- you're 27 years old
- your starting weight was 390 lbs
- your current weight is 339 lbs
- you've lost 51 lbs
- in 3.5 months
- you quit smoking 4 months ago
- you're at 2500 calories a day (+/- 100 calories)
- and you're starting to walk more...
Geez Bro! You are freaking incredible!
Super congrats!
WAY TO GO!
So let me get this straight:
- you're 27 years old
- your starting weight was 390 lbs
- your current weight is 339 lbs
- you've lost 51 lbs
- in 3.5 months
- you quit smoking 4 months ago
- you're at 2500 calories a day (+/- 100 calories)
- and you're starting to walk more...
Geez Bro! You are freaking incredible!
Super congrats!
WAY TO GO!
efinley
New member
update
I love this place, the kind comments always help me to keep going. Today I'm at 337lbs or 53lbs lost in total. I can't wait to get below 300. Also, my calorie intake is a lot less these days, I typically eat about 1700 calories per day. As I continue to lose weight I'll keep reducing calories but, when I hit 1500 I'll stop reducing and add more exercise.
I love this place, the kind comments always help me to keep going. Today I'm at 337lbs or 53lbs lost in total. I can't wait to get below 300. Also, my calorie intake is a lot less these days, I typically eat about 1700 calories per day. As I continue to lose weight I'll keep reducing calories but, when I hit 1500 I'll stop reducing and add more exercise.
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efinley
New member
a return to lifting
So, I started lifting again, for the first time since my freshman year of college (9 years ago). I'm using the workout suggest by Pablo R (Thanks Pablo).
I modded it slightly as I'm beyond out of shape. I'm doing
dumbbell bench press (30lb bells) 10reps
prisoner squat 10reps
plank 60sec
dumbbell rows (30lb bells) 10reps
the above is one set in 4 minutes, one minute rest
4 sets = 20minute workout
I just finished the above and seemed to go from cool to sweating profusely in about a minute. I think I can see how Pablo got so ripped, damn I'm tired. Oh, and i've recently raised my calories per day back up to 2000. 1700 just seemed to low for my weight.
So, I started lifting again, for the first time since my freshman year of college (9 years ago). I'm using the workout suggest by Pablo R (Thanks Pablo).
I modded it slightly as I'm beyond out of shape. I'm doing
dumbbell bench press (30lb bells) 10reps
prisoner squat 10reps
plank 60sec
dumbbell rows (30lb bells) 10reps
the above is one set in 4 minutes, one minute rest
4 sets = 20minute workout
I just finished the above and seemed to go from cool to sweating profusely in about a minute. I think I can see how Pablo got so ripped, damn I'm tired. Oh, and i've recently raised my calories per day back up to 2000. 1700 just seemed to low for my weight.
pablorivera
New member
Hey Ethan!
Thanks for the post update. Good going! Here's a couple of more notes (in case they come up):
1. Intensity is not generated so much by the weight you're moving, but by the amount of rest. So don't be bullish on lifting heavier weights too rapidly. Since you're in the same boat I was in with regards to conditioning (or lack thereof) remember that it's not just the muscles that need to get conditioned. All the other tissues are getting conditioned as well (tendons, ligaments, etc.)
2. Yes, you'll have to tweak that intake number upwards/downwards based on your energy levels. It's good that you're paying attention to your body in that way. Once you settle on a number that gives you the energy you need to maintain your 3x a week workouts... AND still keeps you in a deficit... it's smooth sailing.
3. Depending on how aggresive your calorie restriction is, you might want to do a "diet break" once per week where you eat at Maintenance Level for that day, to allow leptin, thyroid hormone levels to rise and prevent your metabolism from downregulating.
Yeah! These types of fat-burning workouts make me sweat good too! I usually end with some slow cardio or walk, but it feels great afterwards, every time.
Again, good going!
Thanks for the post update. Good going! Here's a couple of more notes (in case they come up):
1. Intensity is not generated so much by the weight you're moving, but by the amount of rest. So don't be bullish on lifting heavier weights too rapidly. Since you're in the same boat I was in with regards to conditioning (or lack thereof) remember that it's not just the muscles that need to get conditioned. All the other tissues are getting conditioned as well (tendons, ligaments, etc.)
2. Yes, you'll have to tweak that intake number upwards/downwards based on your energy levels. It's good that you're paying attention to your body in that way. Once you settle on a number that gives you the energy you need to maintain your 3x a week workouts... AND still keeps you in a deficit... it's smooth sailing.
3. Depending on how aggresive your calorie restriction is, you might want to do a "diet break" once per week where you eat at Maintenance Level for that day, to allow leptin, thyroid hormone levels to rise and prevent your metabolism from downregulating.
Yeah! These types of fat-burning workouts make me sweat good too! I usually end with some slow cardio or walk, but it feels great afterwards, every time.
Again, good going!
efinley
New member
end of short plateau
I'm losing weight again after two weeks of zero progress. I had actually gained a few pounds in the last few weeks. I didn't think that was possible as I was eating 2000 calories a day and I weigh 332lbs now (maintenance estimate being 3000 calories per day!). Regardless, I'm heading in the right direction again. I'm lifting 3 times a week and also walking to and from work (3 mile round trip).
Does anyone know any good articles on plateaus, what happens when the body thinks it is starving, etc? Basically, I want to know how to avoid my body thinking I'm starving and then becoming more efficient to avoid further weight loss. Also, I'm looking to know for how long and how much can the body adapt to perceived starvation in reducing its daily calorie needs?
I'm losing weight again after two weeks of zero progress. I had actually gained a few pounds in the last few weeks. I didn't think that was possible as I was eating 2000 calories a day and I weigh 332lbs now (maintenance estimate being 3000 calories per day!). Regardless, I'm heading in the right direction again. I'm lifting 3 times a week and also walking to and from work (3 mile round trip).
Does anyone know any good articles on plateaus, what happens when the body thinks it is starving, etc? Basically, I want to know how to avoid my body thinking I'm starving and then becoming more efficient to avoid further weight loss. Also, I'm looking to know for how long and how much can the body adapt to perceived starvation in reducing its daily calorie needs?