DK's One Year Program

[dudesknight]

I figured I'd make a journal. Eventually when I lose the weight I want, I'll be able to look back at this and see how much progress I've made.

I've lost weight already. I was at 310lbs, 3x tshirt (semi-tight), and 54 pants (TIGHT). I'm not at a little over 220lbs, 2x tshirt (loose), and 48 pants (not tight at all, may even be 46).

I'll be recording in this for one year, or until I reach my goal whichever is sooner (hopefully I'll lose weight faster than one year!). I'm going for 160lbs (60 more to go), but I'll settle for more if it's still in shape. My dream goal would be for a toned body with the visible ab outline. The kind every guy dreams of.

I'll be following a program called Precision Nutrition which is a 6 meal a day program, only healthy with no junk or bad foods at all. The one thing I love about it is you're required to eat vegetables every meal, and only eat high carb foods like pasta after working out.

 

[fortyfour]

Hi dude welcome to diary world. I am also keeping a diary for one year.

Will you be recording what you eat. It would be interesting to see what this precision plan entails. I've got my own thing going but i am always interested to see what others eat.

I am no expert on eating and workouts though the other day i was reading the australian institute of sport website and they recommend a combo of both protein and carbs for after training. Why have you decided that only carbs are needed. I like carbs. Especially pasta.

Congratulations on progress so far. YOu've made a good start.

For that perfect body you want, aim for at least the middle of your healthy weight range. You won't have it at the top of this range unless you are excessively muscly. I can say this with certainty because i started my diet at the top of my healthy weight range and I was flabby. But I know there were muscles underneath it all too as i work a lot in my garden. To get the muscles to show up, you need to lose body fat as well as build muscle.

I am glad to hear you are abstaining from junk foods. I am too. A lot of people here thinks its more sustainable to cheat and treat but for me it just leads me back to my bad habits sooner. I think its important to make your meals delcious and healthy. I was just htinking today that i love my food so much more now that i am on this diet.

 

[dudesknight]

Will you be recording what you eat. It would be interesting to see what this precision plan entails. I've got my own thing going but i am always interested to see what others eat.

Yeah I'll post a few of the things I'll be eating. It probably won't change that often as I like to eat the same things most days as a routine. Makes it easier for me when I go shopping for groceries if I just buy a bulk of items that I'll need for the week.

I am no expert on eating and workouts though the other day i was reading the australian institute of sport website and they recommend a combo of both protein and carbs for after training. Why have you decided that only carbs are needed. I like carbs. Especially pasta.

I'm just going by what the book says and was saying it off of the top of my head. What the book is telling me is eat vegetables/fruits and lean protein each time you eat, and "other carbs" (pasta, rice, potatoes, etc) and energy drinks only after you exercise because "your body's carobohydrate tolerance is best during and after exercise, thus the majority of your daily carbohydrate energy should come during these times".

I really never really have a clue about whats healthy or not. I just like being told "eat this, at this time", and that's what the program does. Plus it's been teaching me about bad habits and goes pretty in-depth about why things are bad or good.

For that perfect body you want, aim for at least the middle of your healthy weight range. You won't have it at the top of this range unless you are excessively muscly.

Is my goal at the top of the range? I really don't know what is considered normal as I've been heavy most of my life. I wanted to go for about 150 or so before but I was told it was below average for people of my height / age / body frame. I'm 5'11, 21, and have a big frame.

I am glad to hear you are abstaining from junk foods. I am too. A lot of people here thinks its more sustainable to cheat and treat but for me it just leads me back to my bad habits sooner. I think its important to make your meals delcious and healthy. I was just htinking today that i love my food so much more now that i am on this diet.

Yeah I know exactly how that is! I live with my parents, and my mom is overweight and buys a TON of junkfood. And before, I would always be tempted and give in to eating it. Something I've noticed though is I don't even crave it anymore. I walk upstairs and pass cheese pastries and candy and all sorts of bad stuff, and don't even think of it. And when I was at the store yesterday, my fiancee was buying chips and stuff to snack on, and she gave me a weird look when I picked up a can of nuts lol. I guess that knowing it's helping you lose weight makes it easier to ignore the bad stuff.

 

[Tally29]

Good Luck with your goal!

Amazing that you walk by cheese pastries!! They are my favorite but I have to pass on them too since I want to be smaller too

According the link for a large frame at 5'11 you should be between 161-184.



My fiance is 170 same height and looks really good since he also lifts weights but not that muscley either. He has a six pack if he flexes

 

[dudesknight]

Good Luck with your goal!

Amazing that you walk by cheese pastries!! They are my favorite but I have to pass on them too since I want to be smaller too

According the link for a large frame at 5'11 you should be between 161-184.



My fiance is 170 same height and looks really good since he also lifts weights but not that muscley either. He has a six pack if he flexes

Thanks Yeah those pastries can be so tempting. I'm working on getting a mini fridge to keep in my room so I never have to look in the fridge and see all the junk. Better safe than sorry.


So far what I've been eating is spinach, mushroom, and cheese omelette in the morning, tuna salad with peppers tomatoes and onions for lunch, and one of those single celeste pizzas for dinner (I know, not good but I'm trying to get rid of them since there's a few left. After they're gone I'll replace it with something way healthier), and bananas for snacks (I can't really eat much fruit. I think I'm allergic to acidic fruit like oranges because they make my throat super itchy).

Aside from the stupid pizza, does this all sound pretty good? Like I've said, I really can't tell for the life of me if my diet is ever good and usually need to be told if it's good or bad.

 

[Trusylver]

The reason for the High GI carbs after training is to boost the recovery of muscle glycogen so you don't have an energy crash later in the day and the protein is giving the muscles what they need to rebuild, repair and replenish, outside of that window it is best to stick to low GI carbs which minimise insulin spikes during the day.

 

[fortyfour]

Dude, thanks for answering all my questions.

The fridge is an excellent idea.

Tally has already given you the height weight range so i wont do it again.

It wouldn't hurt you to learn more about nutrition and food so its not a bad idea to read up on glycogen and understand how it works. Though you may have to search a bit deeply to find all you need to know. Its often not discussed that well. I was lucky to stumble upon some good explanations some years ago so i figure i've got a reasonable understanding of it. The basics of glycogen is that it is the usable form of carbohydrates. The liver converts carbohydrates to this liquid energy. Glycogen is liquid energy. It is stored mainly in the muscles. After a period of time if its not used up in activity or general metabolism it will be converted to fat.

Protein has a similar conversion thingy but its mainly used for building muscles and tissue repair as a first line of action. If there is not enough glycogen the body will convert it to glycogen too i think or at least some form of liquid energy. And again if its not all used up, it too will be converted to fat for storage.

Fats are broken down in the small intestine to fatty acids. These are absorbed into the blood stream as triglycerides. Whatever is not used up will be converted to fat and dumped on your gut for storage. (and everywhere else too of course)

Follow up on some of the links in my diary for more nutrition and weight loss information. Don't stop with the book you've got there, if you have time for more research. Its quite interesting and the more you learn the easier your weight loss program should be because you will have a better understanding of how to do things.

About the oranges. Perhaps you should see your doctor about it. Oranges are citrus but they are quite diffierent from other fruits. There are so many types of fruit out there. The good thing about fruit is you don't have to cook it.

 

[dudesknight]

About the oranges. Perhaps you should see your doctor about it. Oranges are citrus but they are quite diffierent from other fruits. There are so many types of fruit out there. The good thing about fruit is you don't have to cook it.

Yeah I'll have to visit my doctor sometime cause it's really been bugging me. It's not just with fruits like that. It also happens when I eat sushi.

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I decided to switch my program over to P90X following the suggestion of a friend. They were in worse shape than me and following it, they're completely in shape.

So far it's pretty good. I'm fairly out of shape and the workouts really do a number on me. I use to only do maybe 30 pushups a day, and with all the different workouts they're different types of the same exercise. Apparently I did 130 pushups in 1 hour and holy crap it burned.

The diet isn't too bad either. Basically I'm eating 6 egg whites with mushrooms, an apple, and milk for breakfast. Bananas, yogurt, and string cheese for a snack. Tuna salad for lunch. More string cheese and milk for a snack. And a tortilla with carrots, chicken, flaxseed oil, and mustard (which is a weird combo but I like it). It seemed like a lot to me at first but I guess it's good since it's all healthy. Big difference from what I use to eat (barely ate 3 meals a day).

After the workouts, I just feel so much better. It may be hard work, but it not only burns but even makes me feel thin. Good thing it's a 3 month program, it's so intense.

 

[dudesknight]

Update 30 days.

Just thought anyone who has read this would like to see an update. I'm 30 days into P90X and it's working. Kicking my butt real hard, but working. The first 2 weeks I couldn't even go up stairs, now I find myself pushing myself to work more every day.

I'm eating 2500 calories, 50% protein, 30% carbs, 20% fat. So far within the 30 days I lost 10 lbs, 1" off the waist, 3" off the chest, and 6" off the hips / fat roll below the belly button. Definitely putting on some muscle and I can't wait until day 90. 1/3 there!

Here's Day 1 and Day 30 pics:
http://oi54.tinypic.com/sb33o8.jpg