Back on the horse.

gasman

gasman

New member
I am a naturally big guy, with a large frame and stand close to 6'5 tall. In the summer of 2010 I went from my heaviest weight of 314 lbs down to 241 lbs. I changed jobs in the fall and slowly worked my way back up to 275. I dropped back down to 250ish and since then have managed to work my way back to 306lbs as of yesterday.

I know what I need to do.

1. Write down what I eat and track calories. ( I use the Loseit app)
2. Regular exercise - running, skiing, hockey, biking (have my road bike on a trainer, play hockey about 2-4 times per month, if weather allows run 1-3 times per week.)
3. Cut out alcohol, or at least weekday beers at lunch ( average 1 beer/week, switch to club soda when out for business lunch or with friends)
4. Stop eating out for lunch (resist the invites, pack great lunches)

My goal is to be back in the mid 250.s by spring, and possibly 225 by next Christmas.

I started back on the horse today. My plan is to use this diary as a daily tool to make me accountable for what I eat and what I do exercise wise.

Breakfast: 359 kcal

2 piece whole grain bread
2 tbsp peanut butter (was too much going to cut back to 1)
Coffee with tbsp of flavour. Creamer

Lunch: 496 kcal
4oz chicken breast
1/3 cup corn
1/2 cup black beans
3 tbsp balsamic dressing
3 tbsp croutons
2 cups green salad

Dinner: 670 kcal

1 cup basmati rice -cooked
1 serving of red Thai curry chicken with green beans and carrots (homemade)

Snacks : 585 kcal

1 med bananna
1 Iogo probiotic yogurt
1 mandarins orange
1 bag popcorn - low fat
1 apple

Exercise:
40 minute Yoga video with my wife - strength and flexibility

According to the lose it app I have a budget of 2546 kcal. I am going to try to stay at approximately 2000 to 2100 to allow for any underestimate in my caloric intake.
 
Looks like you have a great plan!

Since sometimes it's hard to say no to eating out, especially when it's work related, if you do end up going out to eat try ordering smaller portions. Make sure you choose well and get veggie sides and salads with dressing on the side so you can put less. Also eating only half and keeping the rest for dinner can help avoid over eating.
 
Thanks for the tip.

It's so hard to resist that burger and yam fries when eating out, but I will do my best to limit lunches to eating out 1 every 2 weeks.
 
Last edited:
Hi there.

My story is pretty much the same as yours. Did great a while ago but slowly put a load back on. This forum is great for accountability and most of all support.
We can do this. Good luck on your journey :)
 
I think yam fries are better for you than the regular ones, no? But salad/veggies are definitely an even better choice if you can.
 
Yams/Sweet Potatoes are a bit better than regular fries, but only marginally...

At Moxies:

Regular Fries - 660 Cal
Sweet Potato Fries - 420 cal

Add a basic classic Burger - 820 calories

And I have spent more than half my daily budget!!
 
Today went will...

Breakfast: 326 kcal

2 piece whole grain bread
2 Hardboiled eggs
Coffee with tbsp of flavour. Creamer

Lunch: 550 kcal
4oz chicken breast
1/3 cup corn
1/2 cup black beans
3 tbsp thousand Island dressing
1/4 cup Salsa
2 cups green salad

Dinner: 395 kcal

Homemade Chow Mein (Chicken with steam fried noodles)

Snacks : 585 kcal

1 med bananna
1 Iogo probiotic yogurt
1 mandarins orange
1 bag popcorn - low fat
1 apple

No real exercise today.
 
Yesterday was good overall, however I sort of broke one of my 4 rules. A good friend from a previous job stopped by and we ended up going out for drinks. I couldn't refuse, but I am going to chalk this up as a win anyways. I watched my caloric intake for the day and planned to have 1 drink. I ordered a Gin + Tonic (100cal) and then switched to club soda with lime juice.



Breakfast: 265 kcal

2 piece whole grain bread
1 Tbsp Peanut Butter
Coffee with tbsp of flavour. Creamer

Lunch: 570 kcal
4oz chicken breast
1/3 cup corn
1/2 cup black beans ( + a little extra to finish off the beans)
3 tbsp thousand Island dressing
1/4 cup Salsa
2 cups green salad

Dinner: 676 kcal

3 - Tacos (Beef, cheese, tomatoes,lettuce, dab of sour cream and salsa)
2 cups green salad with Avacado, and a few croutons


Snacks : 585 kcal

1 med bananna
1 Iogo probiotic yogurt
1 mandarins orange
1.5 oz Gin


Went for an hour long walk with my family, having a 4 year old holding my hand, we didn't go very fast.


Total Calories Consumed: 1958kcal
Calorie Budget: 2546kcal (based on a 2lb/week weight loss)

My estimated daily expenditure is roughly 3500kcal, which would mean I am currently running a 1500kcal deficit which is a little high, but based on my previous experience should be fine, I also don't feel hungry and have lots of energy so I'm not too concerned with the deficit.
 
You should definitely call that a win. You only had 1 drink, are still under cals but not by too much, don't feel hungry and have energy. That's great :)
 
Forgot to post last night, but here are the results of yesterday:

Breakfast: 224 kcal

1 piece whole grain bread
2 Hardboiled eggs

Lunch: 502 kcal
1.5 Hard Taco Shells
1/3 cup corn
2 tbsp Catalina dressing
4 cups green salad
2 Oz Ground Beef
3 Tbls Shredded Chedar

Dinner: 614 kcal

3 mini homade quiche
2 cups green salad
4 tbsp Croutons
2 Tbsp Balsamic Dressing

Snacks : 652 kcal

1 med bananna
1 Iogo probiotic yogurt
1 bag popcorn - low fat
1 apple
1 cup homemade decaf Latte (skim milk)

Total Calories for the day: 1991 kcal
Budget: 2546 kcal

No Exercise logged.
 
My plan is to get my eating on track, be consistant in my daily intake, I will weigh myself weekly and update my budgets, however based on my current intake/budget I won't have to adjust my eating for a little while.

I will weigh Monday Mornings - My current weight was taken last Sunday Night so I am hoping for a "big loss" this Monday. My target is 2-3 lbs/week.
 
Breakfast: 448 kcal

2 piece whole grain bread
1 cup Egg Substitute
2.5 tbsp Cheddar Cheese
1/3 Spolumbos Sausage
Red Onion
Coffee with 1 Tbsp Creamer

Lunch: 578 kcal
1 WW Tortilla
4 oz Chicken Breast
1/2 cup black beans
2 Tbsp Cream Cheese
Siracha Hot Sauce

Dinner: 352 kcal

Homemade Baked Spaghetti
2 cups Green Salad
Croutons
2 Tbsp Balsamic Dressing

Snacks : 652 kcal

1 med bananna
1 small bag popcorn - low fat
1 apple
Coffee with 1 Tbsp Creamer

Total Calories for the day: 1918 kcal
Budget: 2546 kcal

No Exercise logged.
 
Yesterday was my daughters 4th birthday. I managed to stay within my budget and still enjoy a couple of mini cupcakes.

Breakfast: 163 kcal

1 piece whole grain bread
1 Tbsp Peanut butter

Lunch: 626 kcal
Baked Spaghetti
Baby Carrots
2 Tbsp Ranch Dressing (cal wise)
Raw Broccoli
Raw Cauliflower


Dinner: 465 kcal

Crustless Turkey Pot Pie (Homemade)
2.5 Biscuits (Homemade)

Snacks : 864 kcal

2 Mini Cupcakes (estimated 220kcal each)
13 - Cheese cubes (about 3-5 grams each) I estimated 15kcal/cube
1 cup mixed fruit (melon/strawberries/blueberries)
1 multigrain Breton Cracker
1 Latte (Homemade with skim milk)
6 grams - Pistachios

Total Calories for the day: 2118 kcal
Budget: 2546 kcal

No Exercise logged.
 
One of the things I wish I had done last time is track my measurements so below is my starting measurements less than a week into my new journey.


Chest: 50"
Neck: 16.5
Stomach:48.5"
Waist: 43" (size 40 Jeans)
Thigh 27"

I think I am going to update weight weekly and measurements monthly. I will take some pics today, but I'm going to hold those until I reach my goal.
 
I am going to just post a summary of calories and exercise from now on. I track my menu on the lose it app, so no real need to write it down in here.

Yesterday January 12:

Consumed: 2096 calories
Budget: 2546 calories

I weighted my self this morning... 297lbs, a 9 pound move from last sunday. That's a huge difference but there are some external influences.

1. My starting weight was taken right before bed last Sunday Night
2. My weigh in today was taken this morning, first thing after using the washroom.

I expect that the at least half of the weight loss can be attributed to the difference in weighing conditions. From now on I weigh in Monday mornings. I am going to stay on the same path this week and expect a much more modest drop. If there is another big drop I may take in a few more calories.
 
January 13:

Consumed: 2094 calories
Budget 2487 calories

No exercise other than shoveling snow for 30 minutes which I didn't count.
 
January 14:

Consumed: 1998 calories
Budget 2487 calories

No exercise other than shoveling snow for 15 minutes which I didn't count.

In addition to watching my calories I have been drinking a lot of water, usually 48oz at work and 72 oz in the evenings. Thats not including coffee. I have to use the washroom a lot, but I think being well hydrated is giving me a ton more energy.

If I get a craving, or find my self wandering into the kitchen to "scope out" the fridge, I will grab a large bottle of water and drink that before I grab a snack. it seems to be working!
 
gasman said:
I am a naturally big guy, with a large frame and stand close to 6'5 tall. In the summer of 2010 I went from my heaviest weight of 314 lbs down to 241 lbs. I changed jobs in the fall and slowly worked my way back up to 275. I dropped back down to 250ish and since then have managed to work my way back to 306lbs as of yesterday.

I know what I need to do.
Click to expand...

That right there is key - you know what you need to do.

It sounds like your story is similar to mine, in regards to the losing weight, gaining weight, losing weight, gaining weight thing. I lost about 70 pounds a few years ago and went from 290 to 220. Then, I ballooned back up to nearly 280. Then, I lost some weight and got back down to 250. Then I fattened myself up again aaaaand, here I am again, trying to lose my weight once more.

These journeys can be tough, but once we reach the point where we KNOW what we need to do (as you said), then the journey becomes much easier. The path becomes clear and our goals seem much more obtainable, so motivation stays high as we trek along.

I hope you keep up the positive and good work. Good luck, gasman.

PS - Every time I hear "gasman," I always think of Dumb and Dumber...

[video=youtube;LZi2ZlHbMGs]http://www.youtube.com/watch?v=LZi2ZlHbMGs[/video]
 
Ha, Gasman is a bit of a throwback to a previous career, I was an engineer at a Gas Plant, thought Gasman would be a fitting.

Good luck getting back on track. I seem to recall your name from my last adventure on this forum.
 
You must log in or register to reply here.
Back
Top