DMAX2007
New member
Hello everyone. While I'm not exactly new to the board I am pretty new at keeping a diary. I thought that if I recorded what I did during a diet that I could adhere to it better so we'll see if it can stand the test of time.
Some specs and such.
I am a 25 y.o. male, approx 230 pounds. My goal weight is not definite yet. I have a naturally large frame so we'll see what I look like after losing 20 pounds or so. I'm pretty realistic with my goals. I know that the 20 pounds could and probably will take 3 or more months to lose but that's perfectly fine. At this point I am patient and know results can take awhile. I have my degree in biology with a minor in nutrition and starting medical school in 2008 so I'm not totally ignorant in the ways of dieting and biochemical pathways (e.g. weight loss). If anybody needs help in these areas, you can always PM me or post in this thread. I believe that the true strength in dieting is finding one that you will stick with in the long run, whether it's considered a fad or not. The more people that you have to talk to and draw on for strength, then the chance of sticking with a diet increases exponentially.
A little history.
I used to weigh 280 or so until I started the Atkins diet. I was off and on but I managed to stay around 230 for a couple years. One thing I noticed about the diet is, while effective, it is rather hard to adhere to, esp. if you had a somewhat busy social schedule that can be carb rich. For the rest of the weight, I decided to try a different, carb rich approach, so here I am.
Now the present
Nutrition
My goal is to really limit my simple sugars (corn syrups, white flour, etc) and include the whole grain and good sugar, vitamin packed alternatives. For example, whole grain pastas and breads, fruits, veggies, lean meats etc.
I calculated my BMR with exercise and it comes to approx. 3451 kcals/day to keep current weight while 2451 kcals/day to lose 2 pounds a week. I plan on eating around 2000-2400 kcals per day for 2 weeks and monitor the progress. Breakfast is around 300-400 kcals, snack 200, lunch 400-500, snack 200-300 and dinner 500-600.
As far as fat, protein, and carbs are concerned, the % are as followed. 30-40% protein, 30-40% fat and the rest carbs. I was worried about the protein intake because it's a bit higher than I'm accustomed to but I have a 25 g protein shake to drink after workouts so I should be alright.
Vitanutrients consist of ; One-a-day Weight Smart Advance, Vitamin C, B complex, Coenzyme Q10, and Calcium/Magnesium/Zinc
Exercise
Ok so a diet without exercise is not a diet at all, so here we go
I have a home gym with the basic weights and a treadmill so I have a little mini gym in the comfort of my own home. The type of weights I do consist of these
Bench 3 sets of 5 reps
Curls "
Legs (the kind where you lift the weight up while siting down) "
Cable Pulldowns "
Single Arm Row 2 sets of 5 reps per each arm
Every two weeks (if i can stand it) I increase the weight 5 pounds to each exercise. I try to do this weight lifting about 2-3 times per week.
Now for cardio
The treadmill I use exclusively. I shoot for a 5x per week cardio session, alternating 2 different types.
The 1st type is a zero incline interval session, which includes running at various speeds (5,6,7,8 mphs) intermixing them with rest @ 3.0 mph. A 40 min session can burn about 460 kcals.
The 2nd type is a varying incline that came preprogrammed with the machine. It burns about 400 kcals per minute while varying the incline and speed about 5.0 % and 4.0-5.2 mph, respectively. I tend to do the weight lifting sessions during this type to help counteract the lower kcal burning cardio session.
I do the 1st style 3 times a week and 2nd 2 times a week. I cannot do the 1st more than that because my ankle will start to hurt and cannot workout at all for awhile.
Well, that's the bulk of it. For those of you who stayed awake reading this, then I give you my thanks. Please feel free to post anything in response, like words of advice, encouragement, etc. Thanks
~Don
Some specs and such.
I am a 25 y.o. male, approx 230 pounds. My goal weight is not definite yet. I have a naturally large frame so we'll see what I look like after losing 20 pounds or so. I'm pretty realistic with my goals. I know that the 20 pounds could and probably will take 3 or more months to lose but that's perfectly fine. At this point I am patient and know results can take awhile. I have my degree in biology with a minor in nutrition and starting medical school in 2008 so I'm not totally ignorant in the ways of dieting and biochemical pathways (e.g. weight loss). If anybody needs help in these areas, you can always PM me or post in this thread. I believe that the true strength in dieting is finding one that you will stick with in the long run, whether it's considered a fad or not. The more people that you have to talk to and draw on for strength, then the chance of sticking with a diet increases exponentially.
A little history.
I used to weigh 280 or so until I started the Atkins diet. I was off and on but I managed to stay around 230 for a couple years. One thing I noticed about the diet is, while effective, it is rather hard to adhere to, esp. if you had a somewhat busy social schedule that can be carb rich. For the rest of the weight, I decided to try a different, carb rich approach, so here I am.
Now the present
Nutrition
My goal is to really limit my simple sugars (corn syrups, white flour, etc) and include the whole grain and good sugar, vitamin packed alternatives. For example, whole grain pastas and breads, fruits, veggies, lean meats etc.
I calculated my BMR with exercise and it comes to approx. 3451 kcals/day to keep current weight while 2451 kcals/day to lose 2 pounds a week. I plan on eating around 2000-2400 kcals per day for 2 weeks and monitor the progress. Breakfast is around 300-400 kcals, snack 200, lunch 400-500, snack 200-300 and dinner 500-600.
As far as fat, protein, and carbs are concerned, the % are as followed. 30-40% protein, 30-40% fat and the rest carbs. I was worried about the protein intake because it's a bit higher than I'm accustomed to but I have a 25 g protein shake to drink after workouts so I should be alright.
Vitanutrients consist of ; One-a-day Weight Smart Advance, Vitamin C, B complex, Coenzyme Q10, and Calcium/Magnesium/Zinc
Exercise
Ok so a diet without exercise is not a diet at all, so here we go
I have a home gym with the basic weights and a treadmill so I have a little mini gym in the comfort of my own home. The type of weights I do consist of these
Bench 3 sets of 5 reps
Curls "
Legs (the kind where you lift the weight up while siting down) "
Cable Pulldowns "
Single Arm Row 2 sets of 5 reps per each arm
Every two weeks (if i can stand it) I increase the weight 5 pounds to each exercise. I try to do this weight lifting about 2-3 times per week.
Now for cardio
The treadmill I use exclusively. I shoot for a 5x per week cardio session, alternating 2 different types.
The 1st type is a zero incline interval session, which includes running at various speeds (5,6,7,8 mphs) intermixing them with rest @ 3.0 mph. A 40 min session can burn about 460 kcals.
The 2nd type is a varying incline that came preprogrammed with the machine. It burns about 400 kcals per minute while varying the incline and speed about 5.0 % and 4.0-5.2 mph, respectively. I tend to do the weight lifting sessions during this type to help counteract the lower kcal burning cardio session.
I do the 1st style 3 times a week and 2nd 2 times a week. I cannot do the 1st more than that because my ankle will start to hurt and cannot workout at all for awhile.
Well, that's the bulk of it. For those of you who stayed awake reading this, then I give you my thanks. Please feel free to post anything in response, like words of advice, encouragement, etc. Thanks
~Don
