Fit by 60! - TomO's Pledge
- Thread starter TomO
- Start date
Sorry if I disagree, I think everyone has something to offer and one never knows how one's life story effects someone else
. Good for you on the trainer! Please come to my journal and keep me posted on how its going.TomO, great points about the plateau. Its just got to be true, and I suppose we must have faith, that what goes up (i.e. the calorie deficit) must come down (the flabby pounds). Let's see who breaks plateau first, you, Risty or me . LOL!
TomO
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Now, to have a fair competition, we all have to have roughly the same daily deficit. I bet I would win. We could see who could accumulate the largest deficit before their weight moved. LOL.
Miss Ladybug
New member
Tom, I read what you posted in Curves diary, do you really weigh yourself everyday??? That would freak me out, I would drive myself mad if I did that, how do you handle it when it goes up and down up and down, doesn't that make you crazy?? I guess my issue would be I think I would get to obsessed with the scale and may go to the extreme if I saw a pound or two go up one day, does that make sense?? That's just one of my own insecurities I imagine. I'm curious though, why would they say you should weigh in daily?? I've always read once a week.
Kim
Kim
TomO
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Not only do I weight myself every day, but I also graph it!
View attachment 3302
This is NOT a system that works for everyone! But it does work for me.
On the days when the weight does go down, I'm a happy camper. On the days when it goes up a bit, I'm extra careful.
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Miss Ladybug
New member
Your a stronger person than I, that would drive me to the looney bin. I weigh once a week, and I always dread it, even though I've been seeing consistent loss, I did have last week when it went up that pound, and I was in shock, because I worked out so hard that week, and ate great!! It just changes my mind set, so weigh ins are hard. Also, my clothes are now fitting loose and that for me is justification enough. Your just awesome, and such a great roll model. I appreciate reading your diary.
Kim
Kim
Miss Ladybug
New member
Morning Tom, I think due to our talk about weighing yesterday, I decided and i don't know why to step on the scale this morning and just see what's going on. Well, low and behold since Monday it went DOWN 2lbs, I was in shock, how can that happen in just a few short days and even when it's getting so close for old aunt flow to stop by again. I'm just amazed, all I can say is a womens body is very confusing, and I hate even trying to figure it out. I have group groove tonight, I might try to incorporate a little weight training as well after my class. You know there is this guy at my work he's 30 years old, he started working out and dieting about a year ago, as of today he has lost 100 pounds, he was about 300 when he started now he looks so great, he said at first he worked out at the gym religiously everyday and ate exactly what the trainer told him to, and for about a mont, he said he saw NO weight loss, then BAM in the second month he went down a whole pants size and from there he just continued to lose 5-10 pounds a month. He thinks I'm not losing as fast, not because I don't eat good, he said I eat good, but that I should eat more protien and less fruit. Something about food combos what do you think about that, I just think not the same thing works for everyone, would you agree I need some suggestions on this please
Kim
Kim
TomO
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Friday, May 4, 2007
Weight: 234.4 -- once I drop below 234.0, that will be my lowest weight since 1998. Wow!
Food intake came to 2,371 calories:
Fat: 95 gm, 36%; 19 gm saturated, 7%
Carbs: 262 gm, 42%; 49 gm fiber
Protein: 142 gm, 23%
Alcohol: 0
With my NARM of 2,359 calories, plus 587 calories from my weight training, I ended up the day with a deficit of 575 calories.
My current nutritional plan, which I think is pretty good, also explains why I have a hard time on the low fat diets, where you eat less than 25 gm a day of fats. Even though I take in 95 gm of fat, not much of it is saturated, and none of it is transfat. Most of it comes from nuts and olive oil, which I eat every day. Most of the meat I eat is lean -- chicken and fish, without skin -- though I do eat steak about once a week.
This time, for the first time, I feel I truly have a balanced diet, one that's sustainable for the long haul. No gimmicks, just balance, and lots of variety.
Weight: 234.4 -- once I drop below 234.0, that will be my lowest weight since 1998. Wow!
Food intake came to 2,371 calories:
Fat: 95 gm, 36%; 19 gm saturated, 7%
Carbs: 262 gm, 42%; 49 gm fiber
Protein: 142 gm, 23%
Alcohol: 0
With my NARM of 2,359 calories, plus 587 calories from my weight training, I ended up the day with a deficit of 575 calories.
My current nutritional plan, which I think is pretty good, also explains why I have a hard time on the low fat diets, where you eat less than 25 gm a day of fats. Even though I take in 95 gm of fat, not much of it is saturated, and none of it is transfat. Most of it comes from nuts and olive oil, which I eat every day. Most of the meat I eat is lean -- chicken and fish, without skin -- though I do eat steak about once a week.
This time, for the first time, I feel I truly have a balanced diet, one that's sustainable for the long haul. No gimmicks, just balance, and lots of variety.
M2M
New member
Good Morning Tom
I'm a daily weigher too...but I don't let the daily ups and downs bug me. I read in Prevention a study that showed people who weighed daily lost more weight and was able to keep the weight off more then people who weighed weekly.
It seems to keep people on track, blah, blah, blah...
I think it boils down to finding what works for you - if I went crazy over the ups & downs, and found that less motivating, I would SO not weigh every day - and for me, NOT weighing drives me insane!
Your graph is pretty intense! I've never charted down the daily weighings before!
I'm a daily weigher too...but I don't let the daily ups and downs bug me. I read in Prevention a study that showed people who weighed daily lost more weight and was able to keep the weight off more then people who weighed weekly.
It seems to keep people on track, blah, blah, blah...
I think it boils down to finding what works for you - if I went crazy over the ups & downs, and found that less motivating, I would SO not weigh every day - and for me, NOT weighing drives me insane!
Your graph is pretty intense! I've never charted down the daily weighings before!
TomO
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Morning, Kim!
LOL, that must have felt good seeing that number go down like that! See, that's why I weigh myself every day. If I go down just a little, then I'm ecstatic, and I burn some extra incense to the scale gods and GOM. If I go up, I'm careful for that day, but I'm not devastated, because hell, it's only one day. If I weighed myself once a week, and didn't go down that week (which has happened more than once), then I'd feel very depressed.
But hey -- what works for YOU is what's important.
Dropping 2 pounds like that is not unusual. About 5 weeks ago, I had been on a plateau for 36 days. Then I took a week off on vacation. When I came back, I dropped 4 pounds in one week, and kept it off.
The weight number on the scale, remember, is a function of two things -- metabolism and water retention. Since our bodies are about 65% water, that counts for a LOT. As you get more fit, for example, your muscles retain more water. I think that may be at the root of a common myth -- you know the one where don't lose weight, and people say, "Oh, that's because you're gaining all that muscle." Well, we know you're not gaining muscle while you're in a deficit. BUT, your muscles MAY be retaining more water, and that's a good thing.
Add to that the physiological differences with women and menstruation, and you have a LOT of variability from day to day. My 23 year old daughter, when she visited us last weekend, was crushed when she stepped on our scale and had "gained" 5 pounds. Then she remembered her period was about to start. A week later, she lost it again.
Macronutrients (protein, fat, carbs) are definitely important but they are to weight loss what ethanol is to gas. In other words, they do not by themselves create a deficit or a surplus. Frankly, you could lose weight by eating Twinkies, as long as you had a deficit. You'd probably die of a heart attack eventually, but you'd at least fit in your coffin.
Getting enough protein during a deficit is definitely important, because without it, your body has a hard time repairing your muscles, which is the critical part of keeping your lean muscle mass. I know Steve recommends eating 1 gm of protein per pound of lean body mass. I have 176 lbs. of lean mass, but I only average 143 gm of protein a day -- close enough, I think.
In other words, macronutrients are not the basis of losing fat, but they do help your body in other ways. I think if you shoot for a goal of 0.75 and 1.0 grams of protein per pound of lean body mass, you'll be just fine. And you may be able to do that without cutting out the fruit.
And please do start weight training! I think that's a CRITICAL component of a good exercise program. It's especially so for women, because you start to lose bone mass after 40 at a much higher rate than men, and weight training helps prevent that. If you decide to go ahead with it, I have some advice for you there too -- virtually all of it from Steve, my Coach.
TomO
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Hi, Deb, and good morning! I think that Prevention study was based on the National Weight Loss Registry.
But you're right, if daily weighing drives you crazy or makes you obsessive (Who, ME??), then it might not be right for you.
My graph -- well my spreadsheet does all the work for that, I just fill in the numbers, LOL.
Sophie335
New member
Macronutrients (protein, fat, carbs) are definitely important but they are to weight loss what ethanol is to gas. In other words, they do not by themselves create a deficit or a surplus. Frankly, you could lose weight by eating Twinkies, as long as you had a deficit. You'd probably die of a heart attack eventually, but you'd at least fit in your coffin.
QUOTE/]
in england they are making coffins for obese people and they are also making special doorways to the furnaces where they burn the bodies so they will fit through
this country is going to pieces.
Miss Ladybug
New member
Tom, you are like a book full of valuable information, I just get so much from reading your diary. Thank you so much!!! I have been doing weights, just not as much as I should be. I normally get in a few days a week of some type of weight training, but it's still not enough, I just hate doing that, I'm a pretty muscular gal anyways, so I need to know how to only TONE up and not BULK up, any suggestions on that one?? I love working the machines, so if you have any suggestions on using those too, I'm all ears!!! FILL ME WITH YOUR KNOWLEDGE (OB1)
TomO
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Hi, Sophie, and good morning!
I think I read that (about bigger coffins) somewhere, too. I don't blame people for it, except to the extent that they support a government that doesn't give a rat's ass about public health. I don't know how it is in the UK, but over here we subsidize the food that makes people obese, and don't give a dime to producers of healthy food. Then we subsidize the big pharma companies so they can medicate the people who have problems from their obesity. It makes nicotine look like child's play.
Protein needs -- figure about 3/4 to 1 gram per pound of lean body mass. Yes, you'll need to get your body fat percentage, but I think that's a critical number to have anyway.
I think I read that (about bigger coffins) somewhere, too. I don't blame people for it, except to the extent that they support a government that doesn't give a rat's ass about public health. I don't know how it is in the UK, but over here we subsidize the food that makes people obese, and don't give a dime to producers of healthy food. Then we subsidize the big pharma companies so they can medicate the people who have problems from their obesity. It makes nicotine look like child's play.
Protein needs -- figure about 3/4 to 1 gram per pound of lean body mass. Yes, you'll need to get your body fat percentage, but I think that's a critical number to have anyway.
TomO
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Tom, you are like a book full of valuable information, I just get so much from reading your diary. Thank you so much!!! I have been doing weights, just not as much as I should be. I normally get in a few days a week of some type of weight training, but it's still not enough, I just hate doing that, I'm a pretty muscular gal anyways, so I need to know how to only TONE up and not BULK up, any suggestions on that one?? I love working the machines, so if you have any suggestions on using those too, I'm all ears!!! FILL ME WITH YOUR KNOWLEDGE (OB1)
LOL, believe me, the little I know has mostly come from this forum and the school of hard knocks!
Do you have any women in your family with gigantic muscles? No? I didn't think so. Are you taking steroids? No? I didn't think so, either. Do you have an incredibly high level of testosterone? Judging from your avatar, I'd say definitely not! So stop worrying about "bulking up". It ain't gonna happen. The bulky women you see are either on steroids or VERY genetically gifted, or work at it FAR harder than you would ever dream of.
Toning is nothing more than losing fat that's covering up muscles that have been properly exercised. In other words, it's basically a bogus concept that exercise gimmick manufacturers use to make more money.
I would start a program of weight training at least twice a week, focused on the large compound muscles. In fact, you could basically use the same program I use, minus the calf raises. You should use the heaviest weights you can manage.
And please use free weights. Get away from those machines!
You know, I've been doing this program for 3 months now, and I'm not bulking up, and even though I'm almost 59, I think I've still got some testosterone left in me. If bulking up were that easy, you wouldn't see millions of guys doing curls every minute of the day.
Sophie335
New member
i agree. it is all so damn hypocritical. they say we havent enough beds in the nhs, that its a national crisis etc etc and then they allow the selling of cigarettes to 16 year olds and advertise fast food. they say were having an obesity crisis but then make things stronger, bigger, wider and more comfortable to accomadate obese people. okay - i know obese and overweight people have the right to feel comfortable in their surroundings etc but surely the governemnt is doing itself no favours by accomadating them. maybe if they realise that they are no longer able to do normal things within society they will decide to take some action about their weight and turn their life around just like everybody has on this forum!
it makes me so angry. i should so become priminister - i would sort it all out.
and anyway .. away from my rant lol ..
i am 119lbs, 5ft 2, 24% body fat
what calculation do i need to do next?
thankyou!!