BugDude is back, and has a plan

BugDude

BugDude

New member
I've been gone from here for a long time, and I got up to my heaviest point in my life. 326. I'm 5'10" 46 y/o male. I lost a ton of weight 13+ years ago running, but after a couple of knee surgeries and back problems and numerous failed attempts to get back into running I just gave up.

About a month ago my wife started wanting a bike and talking about the whole family getting bikes. I haven't been on a bike in 32+ years and never thought about it. We found her a bike at Walmart but none of those bikes could tolerate my weight. So I started searching the internet for bikes that could. I found a good brand, Giant, and there was a dealer not far from my house. So on February 6th I bought a Giant Hybrid bike. The first couple days I just did casual rides around the neighborhood and fell in love with something I had totally forgotten about. The sense of accomplishment and freedom was overwhelming. So I started getting up every morning at 5:45 and biking 30 minutes, and some evenings again for 30 minutes. I had the MapMyRun app on my phone from previous failed attempts to get back into walking and jogging and it has a bike app. So I started getting serious about tracking pace, distance, and calories burned with the app. And considering the effort I'm putting into biking and wanting to improve performance, I've concentrated on my diet also. Since Feb 6th, I've lost 9 pounds. Here's my progress since I started tracking it:

Date......Time........Distance..........Speed........Cals burned......Weight (start 326)
2/10......31 min.....5.4 miles........10.7 mph.........458
2/11......33...........6.11...............11.2...............572
2/12......33...........5.0..................9.3...............431
2/13......71.........11.54.................9.8...............938
2/14......39...........6.52...............10.0...............520................317
2/15......59.........10.39...............10.6..............1024
2/16......40...........7.10..............10.5................682

We've got some rain and cold mornings coming up this week, so I'll substitute walking on the treadmill the mornings I can't bike. At this point, I'm focusing on biking as my primary goal and objective. Weight only as it relates to my ability to bike, doing other exercises when I can't bike as a means to improve biking. For me, if my primary goal is better biking ability and not weight, then the weight is secondary to my ability to bike, then that keeps me focused on something other than a number. When it warms up, I'm going to incorporate riding by the pool before I go home to swim also. Once I get my weight down considerably and my cardio capacity up, I'd like to incorporate running into my life again. My future state goal is to have a regular routine that includes both biking and running.

So, I wanted to start a thread for me to track my progress.
 
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Biking is fun!! I miss being able to bike but maybe someday... It's especially fun when you can bike down nature walks/through the forest.
 
Due to weather, I walked on the treadmill this morning.

2/18....46 min....2.51 miles....3.3 mph....546 calories


I'm also using a free app again called "Lose It" to enter and track my daily nutritional intake. I'm scanning or entering items from their database into each meal and building around a 1500 cal per day plan. Based on the amount of calories I'm burning exercising, I'm planning on having one to two days per week that I go up 2000.
 
Cold and windy again this morning, so I hit the treadmill again.

2/19....45 min....2.44 miles....3.3 mph....531 calories

From a weight perspective I've hit the first plateau. This happens every time I get started. I drop a good bit real quick than work my butt off for weeks and tediously planning and tracking what I eat and I lose NOTHING!!!

I know it happens, and I know it's normal. And history tells me that after 2 to 3 weeks it will suddenly drop by a big number like 4 pounds. But it's still discouraging even though I know. So, I'm going to make a commitment to myself that I'm going to focus on my exercise and nutritional control and NOT step on a scale until March 31st. That's 42 days from today. That should be long enough to get through the cycle. Maybe by then I'll just put them away and not even bother. Do what I'm doing and let the rest take care of itself. We tend to want to see the number going down for motivation, but when it doesn't it's way more of a demotivating factor I don't know that it's worth it. IF you're going to do it, do it once per month or every other month.

The logical numbers guy in me says, "It's simple math and over time has to work. My basal metabolic rate is around 2400. I'm burning 500-800 extra calories per day exercising. I'm eating 1500 calories per day. Mathematically, creating a caloric deficit of this magnitude has to work if I am consistent and stick with it."

On a positive note, my blood pressure and pulse are showing good improvement in a short time. 117/64 pulse 53. My pulse usually runs in the 80s. I think it came down so much so fast because I used to be a runner (13 years ago).

Just some thoughts and observations out of the gate.
 
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I think weighing only once a month, when you know that what you are doing is right, is the way to go. I am much more inclined to eat badly, as a reaction to a weight gain or a plateau. It's illogical I know. Well done on the improvements in the BP & pulse!
 
cate said:
I think weighing only once a month, when you know that what you are doing is right, is the way to go. I am much more inclined to eat badly, as a reaction to a weight gain or a plateau. It's illogical I know. Well done on the improvements in the BP & pulse!
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Thanks cate. I have committed myself to that date at the soonest and I would love to have the fortitude to not even look at that time. I'm telling myself that my improved performance on the bike and how my clothes fit are all the indicator I need. And I do know that what I'm doing is a mathematical formula for success. I talked with my Doc today and told him all about it and he was concerned that 1500 calories per day may be too low. I told him that if I plan around that it leaves me wiggle room in case I over-estimate portion sizes. Even at 2100 calories per day the math still works out to be a good margin.

I know that creating that much of a gap I'm going to hit the wall at times from an energy standpoint and will need to adjust on the fly a day or so here and there to refuel. The body has natural defense mechanisms built in to try to hang on. I've got to trust the math knowing it will work over time.
 
Back on the bike this afternoon

2/20....44 min....7.74 miles....10.5 mph....726 cals

I noticed that after a couple days on the treadmill when I rode my bike today my legs were really sore. The treadmill (and inclines between 2-4 degrees and varying speeds) really works different muscles, or different angles, or something. I think some regular switching back and forth will be a good thing. The treadmill is rough on my knees and feet compared to the bike though.

Using the Lose It app, I've really been sticking to my 1500 calories intake and balancing it close to 1/3 from carbs, proteins, and fat. That app makes it so easy to keep track.
 
2/21....39 min....7.94 miles....12.1 mph....926 cal

Went over my calorie goal today by about 150, but it was eating lean grilled meats and I had a beer. First one I've had in a while. I've got some wiggle room so not a deal breaker.
 
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Having lean protein just before you have alcohol is a very good idea apparently. 150 over on one day shouldn't do any damage. Doing well BugDude! Thanks for repping me :D
 
2/22....72 min....14.14 miles....11.8 mph....1620 calories

Today my son was going to a birthday party at a local state park that has a killer bike trail. So I loaded up my bike and took my wife and son the party and I hit the trail. Yesterday's ride was later last night and my legs were still sore from that when I started today. I packed some trail mix and fresh cut pineapple and several bottles of water in my bike mounted cooler for my ride. It was 82* today and I stopped at the halfway point and re-energized. 7 miles out, 7 miles back.

Got back to the party and I resisted the urge to eat cake. They had some turkey subs from Subway so I had half a 6-inch and some cherry tomatoes and radishes. Upon just finishing a ride like that the sugary cake just didn't seem appealing. Seemed almost sickening.

My clothes are fitting a little better...but I'm keeping my commitment of no scales until March 31.
 
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BugDude, you are KILLING IT, man! Keep it up. Way to go on the food choice. I think the no scale will keep you on track so you work hard and don't slip because you think you can make up. At least that would be my thought process. Good stuff. This is inspiring! Keep the train chugging along and in no time you'll be where you want to be.
 
For supper this evening I had a salad, carrot sticks, imitation crab meat, thousand island light dressing, scallops (pan fried in light cooking spray) and a salmon burger. I wasn't expecting much on the salmon burger but it was great. They make them at my local grocery store. I'll be getting more of those.

I can't tell you how much the "Lose It" app is helping me and how easy it is to use.

I'm in a zone right now and really focused. The tests are always when we travel and get out of our routine. I've got to get a bike rack that will work on my truck and my wife's van for when we travel. I've also got to think about how I'm going to bike when it's 98* and 98% humidity here this summer. It'll be brutal.
 
Welcome aboard BugDude. I really like salmon burgers provided somebody else cooks them. I can do absolutely nothing but ruin the things for some reason.

I live in Arizona so I have a similar summer problem but arguably even worse. You could try early morning bike rides, once it's gotten light out but before it's gotten too hot. Ultimately I mostly do my heavy exercise indoors in the summer (and frankly the rest of the year as well), but light exercise on off days can be done as long as you keep yourself hydrated and sunscreened up. I'm a big fan of walks on off days, particularly if you have lots of nice scenery which you should going by where you live.

Anyway, good luck and keep at it. This can be done.
 
MrVee said:
Welcome aboard BugDude. I really like salmon burgers provided somebody else cooks them. I can do absolutely nothing but ruin the things for some reason.

I live in Arizona so I have a similar summer problem but arguably even worse. You could try early morning bike rides, once it's gotten light out but before it's gotten too hot. Ultimately I mostly do my heavy exercise indoors in the summer (and frankly the rest of the year as well), but light exercise on off days can be done as long as you keep yourself hydrated and sunscreened up. I'm a big fan of walks on off days, particularly if you have lots of nice scenery which you should going by where you live.

Anyway, good luck and keep at it. This can be done.
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Wow, man, you've really made tremendous progress!!! That's fantastic!!!! I hope to emulate your success. I usually play golf here all summer in the hottest part of the day. Like you said, the key is plenty of water and sunscreen. I bike at 6:00 am during the week so it's still dark. I've got flashing lights on my bike and I always wear a helmet. In August and September the heat and humidity are almost breathtaking even early in the morning. We'll see. Perhaps I'll adjust. At least doing it in the dark would negate the need for sunscreen. On rainy days (lots of those here in the summer) I'll be walking on the treadmill inside, so a little mixing it up.

Your success is very motivating for me. You prove it can be done, and I know I can do it too. Thank you.


2/23....44 min....7.98 miles....11.0 mph....865 calories
 
Today is a rest and recovery day. My legs and back are fairly tight and sore, so I'm going to stretch and let them recover today. Then maybe the next day do light to moderate peddling and then jump back on it hard after that. Between Friday, Saturday, and Sunday I went after it pretty hard. As I develop a routine, I may do a couple days of hard peddling then an easy day and vary it back and forth.

Still sticking to my dietary plan and no scales til the end of March.
 
Really good work in here BugDude! Sorry the running didn't work out for you. I can't ride a bike because of my back so I took up running. We both seem to have found something that works and that is what matters.
 
Don't push yourself too hard over there Bugdude, you're doing great though. Putting up awesome numbers and eating right. You're definitely in the zone like you said. Do you eat a variety of meals or keep it kind of the same?
 
Quercus said:
Really good work in here BugDude! Sorry the running didn't work out for you. I can't ride a bike because of my back so I took up running. We both seem to have found something that works and that is what matters.
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Thanks. I've missed running terribly and found biking gives me a similar feeling and not as tough on me. I hope that some day I can get to a point I can incorporate some running with biking. That's a long way off but a goal.

One mistake I made running was overtraining. I was running 3 miles a day 6 days per week and 5 miles 1 day per week. No rest and recovery. I need to find a routine biking that has rest days and light spin days. I'm thinking a pattern similar to this:

Sunday - long hard ride (14 miles +)
Monday - rest day, no riding
Tuesday - hard peddling moderate (8 miles)
Wednesday - light spin short (4 miles)
Thursday - hard peddling moderate (8 miles)
Friday - light spin short (4miles)
Saturday - medium spin moderate (6 miles)

I'm going to tinker with a schedule and adjust accordingly.

BTW, nice work and great progress on your goal. It's inspiring to see your progress!!!
 
dudeitstime said:
Don't push yourself too hard over there Bugdude, you're doing great though. Putting up awesome numbers and eating right. You're definitely in the zone like you said. Do you eat a variety of meals or keep it kind of the same?
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Yes, I hit the wall doing 8 miles a day plus 4-6 more on a weekend day. It's too much. And doing the same 4-5 mile moderate pace doesn't build performance because your body gets used to it. You have to push hard then pull back. Vary intensity.

I'm eating a wide variety of food and nothing is off limits as long as I can work it into my total calories per day.
 
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