TomO
0
Stats: Age = 58; Height = 6 ft. 0 in.; Daily Caloric Need, according to Harris Benedict Equation: 3293.
Diet:
Typical Breakfast = 1 cup oatmeal, 1 cup fruit (strawberries, blueberries, etc., 2 tblsp. dried roasted pecans, 2 cups coffee with 1/2 tsp. sugar.
Midmorning snack = 1 slice whole grain bread w. 3 tblsp. hummus
Lunch = Turkey sandwich on whole grain bread, w. 2 slices avocado and sprouts.
Midafternoon snack = 1 handful nuts
Dinner = 4-6 ozs. chicken, lamb, or fish. 2 cups salad w. vinegar and oil, 1 cup brown rice. 1 glass red wine.
I drink a fair amount of water each day - around 50 ozs.
I don't routinely count calories, but I have done this for 2 or 3 typical meals, and it comes to around 2,700 calories.
Exercise:
4 days, followed by 1 day of rest. A typical 4 day cycle consists of 3 cardio routines and 1 weight training, and on alternating 4 day cycles, 2 cardio routines, and 2 weight training sessions. All sessions last a minimum of 1 hour. On average, I've been doing at least 2 weight training sessions per week, and 4 cardio sessions per week.
I figure my weight training sessions are burning around 400 - 450 calories each.
I work with a personal trainer once a month. He gives me a new routine for the month, and each month there is a brand new routine, so I don't get too used to doing anything.
Cardio - I do interval training 2 to 3 times per week, and the rest is steady state cardio. My max heart rate is 168. The steady state cardios are at around 135-140 bpm, and I typically burn around 850 calories. The interval training consists of 10 to 20 sprints, each lasting between 1 minute and 3 minutes, during which I get my heart rate up to 154 - 157 bpm and burn around 900 calories.
I have been gaining strength over the past few months, and my cardio has improved considerably. When I started last July, my resting pulse was 69, and now it is somewhere between 52 and 54.
My Goals:
I would like to get down to 190 lbs. by December 31, 2008. That comes to around 2 pounds per month. I started changing my lifestyle July 1, 2006, when I weighed an all time high of 270 lbs.
Medical:
Other than being older than most people here, I have no medical problems.
Reason for Posting:
From January 5 through yesterday, I didn't lose an ounce, despite what I believe is at least a 500 calorie per day deficit. This morning, though, I suddenly dropped 2 lbs. I weigh myself every day, so I wouldn't be surprised if it goes back up again. However, I'm hoping I may have finally broken through the plateau.
I would like some general feedback on my program. I think it is pretty good, but the plateau for a month worried me. Do I just need to be more patient? Will the calorie deficit eventually convince my body that I'm serious? Can you think of anything I'm doing/not doing that I should try?
Diet:
Typical Breakfast = 1 cup oatmeal, 1 cup fruit (strawberries, blueberries, etc., 2 tblsp. dried roasted pecans, 2 cups coffee with 1/2 tsp. sugar.
Midmorning snack = 1 slice whole grain bread w. 3 tblsp. hummus
Lunch = Turkey sandwich on whole grain bread, w. 2 slices avocado and sprouts.
Midafternoon snack = 1 handful nuts
Dinner = 4-6 ozs. chicken, lamb, or fish. 2 cups salad w. vinegar and oil, 1 cup brown rice. 1 glass red wine.
I drink a fair amount of water each day - around 50 ozs.
I don't routinely count calories, but I have done this for 2 or 3 typical meals, and it comes to around 2,700 calories.
Exercise:
4 days, followed by 1 day of rest. A typical 4 day cycle consists of 3 cardio routines and 1 weight training, and on alternating 4 day cycles, 2 cardio routines, and 2 weight training sessions. All sessions last a minimum of 1 hour. On average, I've been doing at least 2 weight training sessions per week, and 4 cardio sessions per week.
I figure my weight training sessions are burning around 400 - 450 calories each.
I work with a personal trainer once a month. He gives me a new routine for the month, and each month there is a brand new routine, so I don't get too used to doing anything.
Cardio - I do interval training 2 to 3 times per week, and the rest is steady state cardio. My max heart rate is 168. The steady state cardios are at around 135-140 bpm, and I typically burn around 850 calories. The interval training consists of 10 to 20 sprints, each lasting between 1 minute and 3 minutes, during which I get my heart rate up to 154 - 157 bpm and burn around 900 calories.
I have been gaining strength over the past few months, and my cardio has improved considerably. When I started last July, my resting pulse was 69, and now it is somewhere between 52 and 54.
My Goals:
I would like to get down to 190 lbs. by December 31, 2008. That comes to around 2 pounds per month. I started changing my lifestyle July 1, 2006, when I weighed an all time high of 270 lbs.
Medical:
Other than being older than most people here, I have no medical problems.
Reason for Posting:
From January 5 through yesterday, I didn't lose an ounce, despite what I believe is at least a 500 calorie per day deficit. This morning, though, I suddenly dropped 2 lbs. I weigh myself every day, so I wouldn't be surprised if it goes back up again. However, I'm hoping I may have finally broken through the plateau.
I would like some general feedback on my program. I think it is pretty good, but the plateau for a month worried me. Do I just need to be more patient? Will the calorie deficit eventually convince my body that I'm serious? Can you think of anything I'm doing/not doing that I should try?
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