Before and Current

Falco said:
Feel free to ask me anything you want. I will help you the best I can. As far as plateaus, yea, I had them. In some cases I upped cals for a week or 2, others I dropped a bit. I added in some interval training and that helped as well. Sometimes it was a matter of just letting loose a little over the weekends to shake the metabolism up. Everyone's body responds to different stimuli, it all depends on what calorie level you are at, how low below maint you are and how long you been there. The lower you go and the closer you get to your goal, the harder and slower it is and I noticed I really had to keep track of what I consumed. every little calorie here and there above your total adds up and will come back to bite you. As long as you are staying active, incorporating resistence training and adjusting your cals as you lose, you will be fine.
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I currently do a lot of what you suggested (actually tonight I even cut loose, still in a defecit for the day but had some pizza and fries, not one of my usuals anymore). however, I was getting sloppy for a while and not really paying attention. I am not sure if I am calculating my rmr exactly correct (use online calculators and take averages) at about 1950 calories a day multiplied by 1.2, then I add in my exercise for the day (which I was told is calculated wrong as well). That adds up to about 2400 before exercise and exercise can range from 650 - 850 cals (weight training + interval cardio 50 mins, row machine, elliptical, and treadmill). My polar heart rate watch tells me my calories for my workout (i don't keep it on for my weight training, but if I take the 100 cals out for my rmr I say I work it out about 700 a workout). Then I eat anywhere from 1700 to 2000 calores a day.

Sorry for the rambling. But I wanted to explain to you (someone who might have a lot of insight, not saying others who have given me advice don't but it might be more of a connection to my situation)

I feel at this rate I have room to go down if I need to.

Any advice?
 
Not sure why, but I can't see the "before" pic.

You look amazing! Wish I could see the transformation. Imagine you work hard to keep that fit.

Congrats.
 
Darth Pooh said:
I currently do a lot of what you suggested (actually tonight I even cut loose, still in a defecit for the day but had some pizza and fries, not one of my usuals anymore). however, I was getting sloppy for a while and not really paying attention. I am not sure if I am calculating my rmr exactly correct (use online calculators and take averages) at about 1950 calories a day multiplied by 1.2, then I add in my exercise for the day (which I was told is calculated wrong as well). That adds up to about 2400 before exercise and exercise can range from 650 - 850 cals (weight training + interval cardio 50 mins, row machine, elliptical, and treadmill). My polar heart rate watch tells me my calories for my workout (i don't keep it on for my weight training, but if I take the 100 cals out for my rmr I say I work it out about 700 a workout). Then I eat anywhere from 1700 to 2000 calores a day.

Sorry for the rambling. But I wanted to explain to you (someone who might have a lot of insight, not saying others who have given me advice don't but it might be more of a connection to my situation)

I feel at this rate I have room to go down if I need to.

Any advice?
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All them calculations sound a little more complicated than it needs to be. I am not sure if you are eating where you need to be or not without knowing your physical stats. All the calculators and monitors in the world are just estimates, then you fine tune from there based on your results. If ya felt comfortable giving me your stats, I will figure out your cals and see what the difference is to what you are doing.
 
niapage said:
:hurray: congrats agian and again and again!!Ty for your help as well I am sure it will do my body good.:hurray::cheers2:
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HAHAHA TY TY. You are very welcome for the help. I am more than happy to do it. Now I just got to keep your butt doing it :D
 
summerbaby said:
Not sure why, but I can't see the "before" pic.

You look amazing! Wish I could see the transformation. Imagine you work hard to keep that fit.

Congrats.
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Not sure if you meant the original or the one on the previous page. But here it is if you are interested.

 
Falco said:
All them calculations sound a little more complicated than it needs to be. I am not sure if you are eating where you need to be or not without knowing your physical stats. All the calculators and monitors in the world are just estimates, then you fine tune from there based on your results. If ya felt comfortable giving me your stats, I will figure out your cals and see what the difference is to what you are doing.
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Oh sure... I have posted it a bunch of times before. 5'11ish (closer to 6) 205lbs (but that was two weeks ago, could be less at this point, I see a change in the mirror, Weigh-in is sunday), 28 years old. I have my measurements at home, so I can't really remember them right now.

Anything else you need? I feel like my plan is working actually, and I don't think I am plateauing, I was just asking general questions.

thanks tho...


P.S. my calculation seem complicated because I feel like they are more accurate then just silly calculators can handle. I am a math teacher so to me it isn't complicated, just being thorough.
 
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Darth Pooh said:
Oh sure... I have posted it a bunch of times before. 5'11ish (closer to 6) 205lbs (but that was two weeks ago, could be less at this point, I see a change in the mirror, Weigh-in is sunday), 28 years old. I have my measurements at home, so I can't really remember them right now.

Anything else you need? I feel like my plan is working actually, and I don't think I am plateauing, I was just asking general questions.

thanks tho...


P.S. my calculation seem complicated because I feel like they are more accurate then just silly calculators can handle. I am a math teacher so to me it isn't complicated, just being thorough.
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Based on your size and described activity level, I am coming up with about 2400 calories. You may want to try raising them a little bit to see if that kicks it back in. 1700-2000 seems a little low for your activity.
 
Falco said:
Based on your size and described activity level, I am coming up with about 2400 calories. You may want to try raising them a little bit to see if that kicks it back in. 1700-2000 seems a little low for your activity.
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I am going to do that once I plateau, since I just lost 6lbs in two weeks I am not stalled yet. I pretty much make it so I average 1850 a day really. Some days I do 2000, some days 1750. I make sure I keep the system guessing (although I have no clue if zigzag method really works, there really aren't clinical trials that say they do).
 
Darth Pooh said:
I am going to do that once I plateau, since I just lost 6lbs in two weeks I am not stalled yet. I pretty much make it so I average 1850 a day really. Some days I do 2000, some days 1750. I make sure I keep the system guessing (although I have no clue if zigzag method really works, there really aren't clinical trials that say they do).
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Yea, I guess as long as you are still losing, continue to do what you are doing. I have had good success with using the zigzag method. I just figure out my calories I need for the week and have high/low days depending on activity planned. Ine day I might have only 1500, but the following I may eat 3500.
 
Falco said:
Yea, I guess as long as you are still losing, continue to do what you are doing. I have had good success with using the zigzag method. I just figure out my calories I need for the week and have high/low days depending on activity planned. Ine day I might have only 1500, but the following I may eat 3500.
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Wow, thats crazy zigzag, but it sounds smart since you are in maintenance.

Did you start heavy weight training after you got to a comfortable weight? Also, what is your take on high fructose corn syrup? Do you avoid it or does it not even matter to your diet?
 
Darth Pooh said:
Wow, thats crazy zigzag, but it sounds smart since you are in maintenance.

Did you start heavy weight training after you got to a comfortable weight? Also, what is your take on high fructose corn syrup? Do you avoid it or does it not even matter to your diet?
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I am back to trying to cut down and shed some bodyfat. I am taking a low carb approach for about a month or so and then just use carb timing around my workouts.

I started heavy weights right off the bat to try and preserve what muscle I did have and take advantage of the possible "newbie" phase and possibly put muscle on.

HFCS I avoud like the plague. All indications i get from doctors and articles is that it is nasty stuff so I avoid it completely.
 
Awesome JOb!
but I really wanna tell you I freakin LOVE your place!
The paint and decor is sweet!
I am a junior at OSU! sooooo GO BUCKS!
O-H....
 
kris10 said:
Awesome JOb!
but I really wanna tell you I freakin LOVE your place!
The paint and decor is sweet!
I am a junior at OSU! sooooo GO BUCKS!
O-H....
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Thank you! Always nice to see a fellow Buckeye fan. Here is a link to more pics of the room so that you can get the full view.
 
Falco, what a transformation! I'm currently very overweight, and I hope to have the same success that you've had! Good job.
 
RobertfM said:
Falco, what a transformation! I'm currently very overweight, and I hope to have the same success that you've had! Good job.
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Thanks Robert. Best of luck to you on your journey. Anything I can do to help or any questions I can answer, feel free to ask. Thanks again...
 
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