Bob's weight loss journey

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The reason why people give up so fast is because they tend to look at how far they still have to go, instead of how far they have gotten.

Day 49

Meal 1 - chicken cream cheese chili
Meal 2 - 1 fried chicken breast and an apple
Meal 3 - 1/4 slab bbq ribs and a can of green beans

drank water and black coffee

Exercise - walking at work

Starting weight - 308.6
Current weight - 272.4
Total loss - 36.2 lbs
 
You don’t find will power, you create it.

Day 50

Meal 1 - 3 egg omelet with mushroom, onion, tomato, salsa and 1 slice of cheese
Meal 2 - 1 bowl of chicken cream cheese chili
Meal 3 - roast with carrots and gravy on cauliflower

drank water and black coffee and 1 low carb beer

Exercise - none

Starting weight - 308.6
Current weight - 272.0
Total loss - 36.6 lbs
 
Week 7 is done and this morning I came in at 271.4 lbs which is a 6.2 lb drop for the week and a total loss of 37.2 pounds. Still all good on the diet end and I have been getting a lot of steps in at work. We just planned a cruise down the road so that gives me some more incentive to start hitting the weights steady. It will be interesting to see where I am at when vacation comes. But for now I am staying focused on week 8 and ready to jump into the 260's
 
I’m not losing weight. I’m getting rid of it. I have no intention of finding it again.

Day 51

Meal 1 - 3 egg omelet with mushroom, onion, tomato, salsa and 1 slice of cheese
Meal 2 - 1 cup of chicken cream cheese chili
Meal 3 - salad and a pack of tuna
Meal 4 - panko crust chicken and mixed veggies

drank water and black coffee

Exercise - walked at work

Starting weight - 308.6
Current weight - 271.4
Total loss - 37.2 lbs
 
If you believe, you can achieve.

Day 52

Meal 1 - 3 egg omelet with mushroom, onion, tomato, salsa and 1 slice of cheese
Meal 2 - a salad with chicken breast and fat free dressing
Meal 3 - cottage cheese and a yogurt
Meal 4 - 1/4 cup mixed nuts and a pack of tuna

drank water and black coffee

Exercise - started lifting light weights 2 sets of 10 each bi's, tri's and shoulders and 30 pushups
- walked at work

Starting weight - 308.6
Current weight - 272.2
Total loss - 36.4 lbs
 
Bob,

I don't think I have ever seen someone lose as much weight as quickly and consistently as you have, congratulations on that.

How many calories a day are you eating? Your diet looks well balanced to me, do you track your nutrients? Protein, carbs, fat?

It looks like most of your exercise is walking at work. How much do you walk?

What do you attribute your amazing weight loss to?

Sorry for all the questions, but seeing someone do what you are doing invites them.

Keep it up!
 
alligatorob said:
Bob,

I don't think I have ever seen someone lose as much weight as quickly and consistently as you have, congratulations on that.

How many calories a day are you eating? Your diet looks well balanced to me, do you track your nutrients? Protein, carbs, fat?

It looks like most of your exercise is walking at work. How much do you walk?

What do you attribute your amazing weight loss to?

Sorry for all the questions, but seeing someone do what you are doing invites them.

Keep it up!
Click to expand...

Hi Rob thanks and I have to say that your transformation is nothing short of amazing. 65 lbs in five and a half months is awesome.

As for tracking nutrients I don't really crunch the numbers. For carbs I guess I try to keep those low. I avoid potatoes, bread and pasta. When I eat veggies with one of my meals it is usually a whole bag of frozen and I try to throw in a piece of fruit a day. As for fat I can honestly say I have no idea how much I am taking in. And protein I try to get some with every meal to try to minimize muscle loss and to control hunger. Chicken breast, eggs and tuna are my staple.

For calories I try to get in close to 1200 a day. I don't weigh or measure my food so that is a good guess. And that number also depends on how many meals i get in. I usually work 12 hr days and we don't have any set lunch or breaks so I eat when I can. I try to space my meals out every 3 to 4 hrs and make my last meal 4 to 5 hrs before I get off work and go to bed.

I work for the railroad in the yard so most of my time is on my feet. How much I walk varies day to day and if I had to guess 2 to 3 miles it could be more or less I am not sure, we can not wear fit bits or things like that to track it. And that is at a slow pace nothing to get my heart rate up but it is still movement.

I guess there is no secret to my weight loss it is what I have known all along and just chose not to do it. Basically I just cut all the garbage out of my diet. Going on 8 weeks and I have not eaten fast food, sweets, and sodas and bad carbs (besides a couple beers on the weekends). With all that being said I am by no means a nutritionist or dietitian and I may be doing this all wrong but it is working for me so far.

Sorry for the long winded response but that should cover it. Rob keep up the good work with your continuing success.
 
Your "plan" is working well, Bob. I think I need to go back to really cutting my starchy carbs. Eating protein at each meal makes such a difference to hunger. You probably walk a lot more with your job than you think.
"I guess there is no secret to my weight loss it is what I have known all along and just chose not to do it. "
Well done on choosing to now do it :)
 
Bob, thanks for your thoughtful reply. You (and Cate) are right of course, this isn't rocket science, its only bringing yourself to do it that's hard. It helps me to understand what others are doing successfully, helps motivate me, thanks. And you certainly have brought yourself to do it, good for you.

I don't think your response was long winded, it was informative.

I have done some consulting work for BNSF, gotten to see a number of rail yards. Its an interesting business.
 
Thanks very much indeed for sharing your methods, Bob (and thanks, Rob, for asking the question !).
I like what you say about protein at every meal - I haven't been doing that, and I think I'll give it a try. I don't like what you say about carbs (because I love my carbs!) but I'm going to try to learn from it anyway!
 
Nothing tastes as good as healthy feels.

Day 53

Meal 1 - 3 egg omelet with half a chicken breast, mushroom, onion, tomato, salsa and 1 slice of cheese
Meal 2 - 2 zucchinis spiraled with mussels and olives sauteed in butter and garlic
Meal 3 - cottage cheese and a yogurt
Meal 4 - salad and a pack of tuna

drank water and black coffee

Exercise - 30 pushups
- walked at work

Starting weight - 308.6
Current weight - 272.0
Total loss - 36.6 lbs
 
You can’t expect to look like a million bucks if you eat from the dollar menu.

Day 54

Meal 1 - 3 eggs scrambled with cheese salsa and sriracha
Meal 2 - cottage cheese and a low fat yogurt
Meal 3 - creamy chicken fajita (no tortilla)
Meal 4 - salad and a pack of tuna
Meal 5 - 1/4 cup of mixed nuts and some grapes

drank water and black coffee

Exercise -
- walked at work

Starting weight - 308.6
Current weight - 271.6
Total loss - 37.0 lbs
 
Fear says… no you can’t. Determination says… yes you can. Results say… I told you so.

Day 55

Meal 1 - 3 eggs scrambled with cheese salsa and sriracha
Meal 2 - bowl of chicken and vegetable soup
Meal 3 - cottage cheese and low fat yogurt
Meal 4 - pack of tuna and an apple


drank water and black coffee

Exercise -
- walked at work

Starting weight - 308.6
Current weight - 271.2
Total loss - 37.4 lbs
 
It's not cheating on your diet. It's enjoying an indulgent meal as part of your healthy lifestyle.

Day 56 ( cheat day)

Meal 1 - 3 eggs scrambled with cheese salsa and sriracha
Meal 2 - half of a neapolitan pizza and some chips and cheese dip
Meal 3 - cup of chicken and vegetable soup


drank water and black coffee and 2 beers

Exercise - none


Starting weight - 308.6
Current weight - 269.2
Total loss - 39.4 lbs
 
There are no secrets to success. It is the result of preparation, hard work, and learning from failure.

Day 57

Meal 1 - 3 eggs scrambled with cheese salsa and sriracha
Meal 2 - creamy chicken fajita (no tortilla)
Meal 3 - chicken vegetable soup


drank water and black coffee

Exercise - none


Starting weight - 308.6
Current weight - 270.6
Total loss - 38lbs
 
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