Doing Good so far, 40lbs down, the last 30 I'm worried about

[saturdaysaint]

Hello... to any and all "experts" on here, I've got a question for you. Well... a few questions. I've seen that most ask for a full breakdown of everything I"ve been doing thusfar.

I started out at 265-255. I was moreso heavier before I started this...but really started tracking after I started focusing my efforts. I've started eating healthy first, then added in excersize. I do the Biggest Loser season 1 exercise DVD. I started with the low intensity cardio and stength and sculpting, and now have moved on to the High Intensity cardio along with their "boot camp" work out. I also try to exercise with the gazelle (I think tony little promotes it) for 50-60 minutes that burns roughly 500-600 calories. I haven't had a chance to really break out and do it as much as I want..but oh well. I went to Spark people, and they suggest that I take in roughly 1300 to 1750 cals a day. I'm 5' 7.5", weigh 213.5 (though I weighed this morning and I've gained 3.5 lbs...but most think it's water weight since it was so sudden) and I drink about 101oz of water a day...if not more. I exercise every day except for Saturdays, and I've been on a downward spiral with weightloss which makes me happy... but here's my question, A. is 2lbs a week (which is what I'm averaging) a good goal, would it be unhealthy to try for more loss per week, and what can I do or how can I change my exercise to make my loss more effective? Here's a breakdown of my eating habits:

This is just about the norm everyday

Breakfast:
Kelloggs fruit and yogurt cereal (140 cals for the serving)
3/4 cup light vanilla soy milk

Lunch:
Large Romaine lettuce salad w/onions, tomato, 1oz cheeze (swiss normally), 2 strips turkey bacon, some other form of protein (normally baked chicken diced), and light done right salad dressing (2 tbl spoons)
1 grapefruit

Dinner:
It normally differs from night to night, but normally includes 4 oz of meat, 1-2 cups of frozen veggies, and a carb of some sort.

But lately, I've noticed that I've started having more and more carbs, or if I have a sandwich (grilled cheese mostly) I have 1 serving of the new "gourmet" (if you can call it that) pringles which is only around 160 cals. I try to get to my minimum (most of the time I fall short and keep eating to get to my minimum), and still exercise in the morning. I don't know..I fell like I could be doing more... Oh..and being that I am 5' 7.5", large body framed, is my goal of 185lbs a good goal, or should I go lower? My current picture can be found Here: http://weight-loss.fitness.com/before-after-between/7474-before-during-soon-after-saturdaysaint-2.html#post181263
...I don't know if you can judge by the image to see if it's the right goal weight for myself, or should I go lower like all the other "accurate calculators" are suggesting. Thanks!

 

[theleip]

What is your daily caloric intake, it doesn't seem like you are even reaching 1000 with that daily meal plan you listed.

At your size you could eat higher and still lose at a rate of 2 pounds a week. You shouldn't really lose it faster than this and if you are taking in that amount of calories your training should be minimal (light resistance work, simple cardio activity)

Truthfully I deal with fat loss on a different format, however if you are going this route with your diet and don't wish to change that then I would limit extreme physical activity. I would wager the reason you are having binge craving to your degree is because of such a low deficit.

Ideally I would raise your caloric intake so that you could burn off more than your staved off. However this is your decision. Regardless you should not be going over 2 lbs a week in loss and should not be engaging in heavy activity.

 

[saturdaysaint]

What is your daily caloric intake, it doesn't seem like you are even reaching 1000 with that daily meal plan you listed.

At your size you could eat higher and still lose at a rate of 2 pounds a week. You shouldn't really lose it faster than this and if you are taking in that amount of calories your training should be minimal (light resistance work, simple cardio activity)

Truthfully I deal with fat loss on a different format, however if you are going this route with your diet and don't wish to change that then I would limit extreme physical activity. I would wager the reason you are having binge craving to your degree is because of such a low deficit.

Ideally I would raise your caloric intake so that you could burn off more than your staved off. However this is your decision. Regardless you should not be going over 2 lbs a week in loss and should not be engaging in heavy activity.

My daily caloric intake normally is marginalized between 1200 and 1500...sometimes higher. I use calorie-count.com to keep track. Here's an average two days for me:

Breakfast
GOLEAN Hearty Honey & Cinnamon Hot Cereal
Bread, Whole-wheat, Commercially Prepared, Toasted
ICBINB! Light (Soft) - I Can't Believe It's Not Butter! Light
Butterball Bacon Style Turkey
*
Lunch
Chicken, Breast, Meat Only - Cooked, Roasted
Tomatoes, Red, Ripe - Raw, Year Round Average
Lettuce, Cos Or Romaine - Raw
Onions - Raw
Salad Dressing, Kraft Light Done Right! Ranch Dressing
*
Dinner
Honey Smoked Breast of Turkey - Land O' Frost Premium 1 Pound Package Deli Style Sliced Meats
Bread, Whole-wheat, Commercially Prepared
Salad Dressing, Kraft Miracle Whip Free Nonfat Dressing
American Cheese - Pasteurized Process, With Di Sodium Phosphate
Onions - Raw
Tomatoes, Red, Ripe - Raw, Year Round Average
Lettuce, Cos Or Romaine - Raw
Honey Smoked Breast of Turkey - Land O' Frost Premium 1 Pound Package Deli Style Sliced Meats
Bread, Whole-wheat, Commercially Prepared
Salad Dressing, Kraft Miracle Whip Free Nonfat Dressing
American Cheese - Pasteurized Process, With Di Sodium Phosphate
Onions - Raw
Tomatoes, Red, Ripe - Raw, Year Round Average
Lettuce, Cos Or Romaine - Raw

Total Calories Consumed
1,281
Tue, Jan 02 2007

Breakfast
Maple Instant Oatmeal - Instant Oatmeal
Butterball Bacon Style Turkey
*
Lunch
Lettuce, Cos Or Romaine - Raw
Onions - Raw
Grapefruit
Chicken, Breast, Meat Only - Cooked, Roasted
Butterball Bacon Style Turkey
Salad Dressing, Kraft Light Done Right! Ranch Dressing
Kraft, Stove Top Stuffing Mix Chicken Flavor
*
Dinner
Salmon, Pink - Cooked, Dry Heat
Peas, Green - Frozen, Cooked, Boiled, Drained, Without Salt
Kraft, Stove Top Stuffing Mix Chicken Flavor
* Total Calories Consumed
1,595


My real question I guess is, you say that at my size, I can up my cals, How many cals should I consume in a day?. I used Sparkpeoples formula to calculate what I'm supposed to be eating. What route of Fat loss do you deal in? I am willing to change my diet to make my weight loss as efficient and healthily as possible. I enjoy my exercising as well...Another issue is finances, it's hard to keep up with groceries when you make so little...but that's a WHOLE nother story. I have been losing weight at a good speed. Oh Leigh guru... wise one... please let me know whether or not I'm approaching this healthily. I'm scared to eat more because I do get full with what I eat.. I just don't want to actually overdue it.

 

[niapage]

I just stopped by to say CONGRATS so far you may be going
through the pateau everyone talks about!I would keep doing what
your doing and the weight will start comeing off again maybe slower
but it will come off.I am sorta in the same boat I lost 70 lbs with
35 more to go and the 35 will prolly be harder to lose my fingers are
crossed tho.1 Tip I can share try as much as possible to advoid cheat days
thats what screwed me up over the weekend and to have a cheat
day at an all you can eat place "NOT GOOD"lol.Tammy

 

[theleip]

My real question I guess is, you say that at my size, I can up my cals, How many cals should I consume in a day?.

Giving your size and activity level you could consume roughly 2000 calories a day and STILL lose 2lbs a week. If you consumed that amount you could change your training style up a little bit to include some resistance work and have less change of a regain once you hit your goal weight. Basically it would be overall more healthy for you and less likely of a chance for you to hit a plateau at a soon weight.

I used Sparkpeoples formula to calculate what I'm supposed to be eating. What route of Fat loss do you deal in?

I deal with the long haul. Sure I could tell people to eat 1200 calories a day, but what then? What happens when they want to have some pizza with their friends and go back to a normal life? They gain weight and they gain it quick because their BMR have dropped so low due to energy in/output. I would rather focus on exercise MIXED with diet in the right format that give metabolism boosts instead of decreases. The best way for this to be done is eat in a moderate deficit, with exercises, and the right macro intake.

Oh Leigh guru... wise one... please let me know whether or not I'm approaching this healthily. I'm scared to eat more because I do get full with what I eat.. I just don't want to actually overdue it.

I am not going to lie and say it is a healthy approach, this is what the harsh truth is about. With that low of caloric intake a stall will come quicker, energy will be worse and nutrient needs aren't going to be met fully.I believe in getting there fast, just getting there fast in the right way. Also when you are in that extreme of a deficit cut hunger starts to disappear and fullness occurs at a quicker pace. This is because in short your body is trying to use as little energy as possible knowing that it is not going to get its expected energy input from food. YOU SHOULD BE HUNGRY, I don't care what anyone says if you are eating right and in the right deficit you should be counting down time to your next meal because your metabolism is working properly and burning up all that intake of food. But it is healthy hungry, it is good hungry.

If you WANT to change things up as it is your decision I would get in more meal/snack frequency, up your caloric intake to keep it in a bounce from 1800 to 2200. Start adding a 2-3 day a week strength training program. Keep the cardio to 2-3 times a week and work on your food intake. Protein needs to be higher, good fats need to be made a priority. Good Complex carbs need to be added to your diet. Your food selections aren't horrible but not great either.

I would read this article by John Berardi on lean eating, it is in two parts. By the end of that article you should have a basic understanding of what better serves you in a fat loss program.

John Berardi - Lean Eatin' Part I
John Berardi - Lean Eatin' Part II

Any more specific questions just let me know.

 

[saturdaysaint]

Giving your size and activity level you could consume roughly 2000 calories a day and STILL lose 2lbs a week. If you consumed that amount you could change your training style up a little bit to include some resistance work and have less change of a regain once you hit your goal weight. Basically it would be overall more healthy for you and less likely of a chance for you to hit a plateau at a soon weight.

Wow... I never knew that I could eat that much...I've hit such a snag when it comes to "overeating"... I freak out if I have 1700 cals...like I'm commiting a cardinal sin. I have a "thick" frame and growing up, I was always told by my mother and siblings that I was fat or overweight...could stand to lose more than a few pounds. And I think that's what aided in propelling me to the weight that I am currently shedding. When I went to the army, I was down to 174, looked like a heroin addict because of the loss (I'm sorry..but the army just takes off the weight, but doesn't do anything really for fitness...atleast not MY drill sergeants) Great tips

I deal with the long haul. Sure I could tell people to eat 1200 calories a day, but what then? What happens when they want to have some pizza with their friends and go back to a normal life? They gain weight and they gain it quick because their BMR have dropped so low due to energy in/output. I would rather focus on exercise MIXED with diet in the right format that give metabolism boosts instead of decreases. The best way for this to be done is eat in a moderate deficit, with exercises, and the right macro intake.

This is a brilliant statement. Seriously... I was currently on a 1350 to 1700 calorie intake.. supposed to stay around 1500ish. And when i reach my goal (and I WILL reach my goal), I wasn't sure what I should do. Scale back my exercise? my calories were getting close to the 1200 calorie "minimum" and I was like..what happens when I get down further? is that just what I have to stay at for the rest of my life? No..this makes more sense!

I am not going to lie and say it is a healthy approach, this is what the harsh truth is about. With that low of caloric intake a stall will come quicker, energy will be worse and nutrient needs aren't going to be met fully.I believe in getting there fast, just getting there fast in the right way. Also when you are in that extreme of a deficit cut hunger starts to disappear and fullness occurs at a quicker pace. This is because in short your body is trying to use as little energy as possible knowing that it is not going to get its expected energy input from food. YOU SHOULD BE HUNGRY, I don't care what anyone says if you are eating right and in the right deficit you should be counting down time to your next meal because your metabolism is working properly and burning up all that intake of food. But it is healthy hungry, it is good hungry.

I see what you mean... Plus, I do find that I want to snack most parts of the day... and it normally ends up being not the good kinda snacking. The articles you suggested me to read (more on that later) were great...just... on a small budget, getting ample amounts of food (good OR bad for that matter) is sometimes hard to come by. I think that's changing in my situation shortly so that's neither here nor there. I would love to keep fruits or veggies handy to snack on during the day. I again, just wouldn't want to become an OVER eater...which I used to do. I know that's moreso a will power thing, call it a personal struggle if you will. But anyway...I do want to change...leading to the next part!

If you WANT to change things up as it is your decision I would get in more meal/snack frequency, up your caloric intake to keep it in a bounce from 1800 to 2200. Start adding a 2-3 day a week strength training program. Keep the cardio to 2-3 times a week and work on your food intake. Protein needs to be higher, good fats need to be made a priority. Good Complex carbs need to be added to your diet. Your food selections aren't horrible but not great either.

I most CERTAINLY want to change things up. I don't want to lose all this weight (down 40lbs so far) and then balloon back up. I'm so proud of myself for how far I've come..and don't want to get daunted by the remaining weight to lose. I think I need to find a different strength training routine. I did the one from the season one Biggest Loser work out dvd and it almost seemed to easy. Either I need to change, or use heavier weights for the exercises. The Cardio I still enjoy (never thought I'd say that) but I want to continue to build muscle! I like the list that John Berardi uses at the end of his article...

I would read this article by John Berardi on lean eating, it is in two parts. By the end of that article you should have a basic understanding of what better serves you in a fat loss program.

John Berardi - Lean Eatin' Part I
John Berardi - Lean Eatin' Part II

Any more specific questions just let me know.

Let me first say, the formulas and studies he referenced in part 1 and the first part of part 2... had me looking like this: But the summary at the end brought it all together like the ending of the Usual Suspects. I may actually purchase the system that they offere on there... The Precision Nutrition. I'm going to research it a bit more but... yeah. I'm gonna go off of his list, I may even stop calorie counting and work on trying to regulate what I eat according to that list...unless you would suggest something otherwise.

I did have one more question (last one in this post..I promise!), for my height (again: 5' 7.5"), age: 27, body type (larger body frame), What weight do you think I should be aiming for? My current goal is 185lbs. But I see pictures of all these people who are my height, and are at 150 or 145! And I've done the "calculators" on some fitness sites and they all suggest between 145 and 170. I know that for the most part, these are all rash generalizations but...I just want to be the healthiest I can for my family (wife and 2 kids, 1 on the way). I am most certainily willing to make a change, and accept and will try your suggestions.. Thanks for being here to answer our questions!

 

[theleip]

I may actually purchase the system that they offere on there... The Precision Nutrition. I'm going to research it a bit more but... yeah.

It would certainly be a wise investment.

I did have one more question (last one in this post..I promise!), for my height (again: 5' 7.5"), age: 27, body type (larger body frame), What weight do you think I should be aiming for?

Let me show you an example of massive body change with little weight change so that when I say it just all depends you know it is not just a lazy answer...



He technically only lost 5 pounds, but I think it is safe to say there is a serious difference there. If you can maintain or gain a little muscle in a deficit (beginner muscle of course as gaining muscle in a deficit is not much as it takes a surplus of calories to gain muscle) then you will have a different result. So for you it could be 185 if when you look in the mirror you like what you see. It is all about body fat and LBM. The higher your LBM then more likely the higher you will weight at your end goal.