Big-TX's Fat loss diary

B

Big-TX

New member
I am on day 4 of my life-style change, and after reading around here, I feel I need to start up a Diary of my progress to help keep me on track.

Starting Weight 326 on 2/14/2008
Height 6'2"
Age 38

How I plan to accomplish this.
Overall a calorie deficit plan with strength training and Cardio. The plan I am using is one that has worked very well in the past and I have taken from lots of reseach using the principles in the BFFM (burn the fat feed the muscle)ebook.
2000-2500 calories per day that I will tweak and modify as needed.
5-6 small meals per day
cardio 4-5 times a week
strength training at least 2 times a week hopefully 3 depending on travel.

My goals:
For now I picked a weight number just to have one, but I really don't care about the end weight as much as body fat %.
Ultimate goal would be to reach 10-13% body fat
Weekly goal of 1-2 lbs per week fat loss--At first I drop much more that this just because I am so big and water weight etc.., but I have found that when I failed in the past it was past the first month or two when things slow down-this is where I want to be different to get past the initial loss I have seen many times and to press on as a lifestyle change and not a yo-yo diet.

Short term goals:

Fit back into dress clothes that I just recently outgrew

90-120 day goals:
wear 1XL shirts again
Complete a 2 mile non-stop run

Long term goals

Wear size 32 jeans again..
Body fat 10-13%
Run a half-marathon
 
Hello!! glad to see that you started a diary!! this will help alot, seems like you have a good plan!! Hope you have a great week!!
 
Just updating current weight is 320 today.

The first few days have gone very well. I have had 3 cardio days and one day of strength training.

been getting 5 meals per day averaging 400 calories per meal combining protien, complex carbs, and no more than 20% of calories from fat.
 
WOW...320..... that is great!! you have lost 26 lbs in 4 day??? you need to update you ticker!!
 
Congrats on your 6 lbs lost, Big Tx! And welcome to your diary and the WLF. Look forward to seeing you around and sharing your successes.
 
OMG... i'm sorry i read wrong..lol..i thought it said 300...sorry my fault...lol...well still 6 lbs is great!!! keep up the good work!!
 
Great day today!

Had a great active day today did weight lifting and cardio today. And then when the wife got home we went for a 30 min walk around the neighborhood--feels good to be active!

One meal left today, but I have stayed in my goal of 2000-2500 calories with 5 smaller meals. I ended up bying the download version of fitday to count the calories each day--makes it very easy.

Down another pound (as big as I am right now it always just falls off the first couple of weeks)--the key of corse is to maintain this change when it is only 1-2 pounds per week.
 
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hey glad to here that you had a great day!! CONGRATS on the loss!!:hurray: your doing agreat job!! I wish i could have gone a walk outside but it was so windy out today and the baby i dont want to get her sick..ohh well, spring will be here soon!!! take care!
 
Finished week one!

Well this is the end of my first week and I am very happy with the progress.

Overall 6 cardio and 2 weight training sessions. For eating I averaged 2000 calories a day spread out 5-6 smaller meals--Some of these are done with Meal replacement bars like the south beach crispy chocolate/peanut butter bar. I love those things--keep me feeling full and mid afternoons are the biggest weakness in the past so planning a small meal or bar around 2:15 pm was just what I needed to keep me from grabbing all the candy and snacks that people have at work (there are birthday cakes often and people have candy at desks all the time) The important thing that I have found is to have protien and carb mix and I get the full feeling I never had when I would just eat candy from the machine.

Today's weight 316.4 !
 
Still going strong through the weekend! I actually had a great weekend where I was able to get to the gym twice. Also it was warm enough that my wife and I played a little tennis on Saturday.

Tracking meals with fitday, and staying in the 2000-2500 range. Down to 314 today!
 
WOW congrats on the new weight!! It seems like your doing a great job, keep it up, you will be to your goal in no time!!
 
Checking in

Had not checked in lately, but I have been doing well on my overall goals. Down to 304 today--will soon cross the big 300 mark! yeah!

Work has been very busy so I have not gotten to the gym as much, but I have stayed very good in the eating department. I did allow myself what I would call a "cheat meal" on Sunday of last week. And I have decided to plan 1 a week to help keep my sanity. The funny thing is although the food is not the healthy food I am eating for other meals, I still controled my portions so I did not feel like I pigged out. Also I did get to the Stairmaster for 30 mins Sunday to help me still feel like I was not loosing a day of progress.

Anyway, Just wanted to update my progress. It seems I am done with the fast drop in weight now that I saw at the beginning, but I am sticking with it this time!
 
great effort, you have made some great progress with the weight loss and your meal choices, keep it up. Well done :)
 
Back with the living.. under 300 now!

Well after some aweful few days of what turned out to be the Flu, I am happy to report I have finally crossed the magic 300 number. Although, I would not recommend the Flu as a diet :) --I did loose a few pounds sleeping and sweating with 103 temperature for a couple of days. I am still very tired and not back to 100%, but I am back on my normal eating program aiming for 2000 calories or so.

I hope to feel well enough to do some cardio tomorrow. The Flu just seems to suck the life out of ya evn after the fever part has past.

On my overall goals, I am fitting back into some of my nice dress shirts and pants that I had outgrown before! Staying motivated with my progress. I hope to increase my time and levels on the dreaded Stairclimber. Truth be told I love that Stairclimber machine and have missed it during my illness--I always feel so much accomplishment after pounding out 30-45 mins of hard work on it. I use the one that has the real rotating stairs and not just the up down foot pumping. During the past few weeks I have gone from barely getting through level 3 fat burner for 20 mins to doing 30 mins on level 5. My next short term goal is to get back to a previous fitness level of level 8 for 30 mins.
 
sorry to here you had the flu, but glad to here your getting better and the great weight loss....:) Good job on the workouts, keep up all the great work!
 
Still around--Plateau..

I have been hanging out on my little self imposed Plateau--I say that for a couple of reasons.
First because I have been eating OK--not great but good enough to stay the same and not gain. It looks like I will know what to do when I need to maintain my weight in the future, but Its time for me to get back in gear losing.
Second I have not been working out while traveling etc--no excuses here other than I have been lazy or preoccupied with my lastest new obsession, Drumming :) Although, I break a good sweat I don't quite reach aerobic levels.

Anyway--I am getting back to the Gym in the morning and back on track. The good news is that I already feel much more healthy and clothes fit better now at 288 then they did at 326!
 
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