Fit by 60! - TomO's Pledge
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TomO
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Saturday, March 17, 2007
Weight: 243.4 - down 0.6 from yesterday, but still Day #30 of Plateau #2
BP: 117/74 Pulse: 50 Still Great
Energy balance for yesterday: 2,530 calories in, but 3,365 calories out, for a deficit of 835 calories.
Quality of food yesterday was 4 out of 5, but balance was slightly high on the carb side: 56% carb; 19% fat; 14% protein, and 4% alcohol. Well that's what happens when you have Chinese Food for dinner! The fat was mostly the good kind, though, and the carbs came primarily from fruit and a little whole grain spaghetti.
Strangely, I'm not in a panic about this plateau. For one thing, I can't really figure out anything to change. So far in March, I've eaten more healthy than any month so far. I'm hardly starving myself - 2,500 calories a day is actually over my RMR -- I have a deficit every day because of exercise, which is averaging around 500-600 caloires a day. I'm not losing strength, either in cardio or weights; in fact, the opposite is happening, though not in leaps and bounds. I'm drinking enough water. Yes, I know a glass of wine my impede my progress just a little bit, but geez, yesterday I even passed up my ritual Friday double scotch.
So I think I'm just going to be patient a little bit more before I go running to Steve for help. My goal for this month is to get to 242.5, and I'm actually not that far away from it. I still have faith I'll make it for March, though just barely. In the first week of this month, I was telling myself, "gee, maybe I'll even lose 5 lbs. this month!" But now I see the wisdom of setting a long term goal that takes it VERY slow.
I think I may be the oldest person on WLF. The other forum I frequent, bodybuilding.com, has a small handful of people older than I. I wonder why that is. After all, it's not as if there aren't a ton of obese 50 and 60 year olds, even though a lot of them have died off by now.
My theory is that it's just too damned hard for most of them. I think the vast majority of weight-loss science is based on people from 20 to 40 years old. Their bodies are still somewhat pliable -- I know mine was back then. Most importantly, it's easier to change bad habits. Each decade you live with a bad habit, it becomes slightly more ingrained -- psychologically, of course, but also physiologically -- and the two of them make a potent combination. That's why at the gym I don't see many people my age who are working really hard to get healthy. Most of the older people at the gym are already healthy; the ones who aren't, tend to stay out.
I know that's a pretty grim assessment, but it's what I see, day in and day out.
I don't want to be one of those people who have given up, though. Because I know the next step all too well. Your body begins to break down. You start by accepting the pain and frustration of limbs and joints and organs that don't work right. And then you accept death.
Dylan Thomas's words ring in my ears -- "Rage, rage against the dying of the light."
Weight: 243.4 - down 0.6 from yesterday, but still Day #30 of Plateau #2
BP: 117/74 Pulse: 50 Still Great
Energy balance for yesterday: 2,530 calories in, but 3,365 calories out, for a deficit of 835 calories.
Quality of food yesterday was 4 out of 5, but balance was slightly high on the carb side: 56% carb; 19% fat; 14% protein, and 4% alcohol. Well that's what happens when you have Chinese Food for dinner! The fat was mostly the good kind, though, and the carbs came primarily from fruit and a little whole grain spaghetti.
Strangely, I'm not in a panic about this plateau. For one thing, I can't really figure out anything to change. So far in March, I've eaten more healthy than any month so far. I'm hardly starving myself - 2,500 calories a day is actually over my RMR -- I have a deficit every day because of exercise, which is averaging around 500-600 caloires a day. I'm not losing strength, either in cardio or weights; in fact, the opposite is happening, though not in leaps and bounds. I'm drinking enough water. Yes, I know a glass of wine my impede my progress just a little bit, but geez, yesterday I even passed up my ritual Friday double scotch.
So I think I'm just going to be patient a little bit more before I go running to Steve for help. My goal for this month is to get to 242.5, and I'm actually not that far away from it. I still have faith I'll make it for March, though just barely. In the first week of this month, I was telling myself, "gee, maybe I'll even lose 5 lbs. this month!" But now I see the wisdom of setting a long term goal that takes it VERY slow.
I think I may be the oldest person on WLF. The other forum I frequent, bodybuilding.com, has a small handful of people older than I. I wonder why that is. After all, it's not as if there aren't a ton of obese 50 and 60 year olds, even though a lot of them have died off by now.
My theory is that it's just too damned hard for most of them. I think the vast majority of weight-loss science is based on people from 20 to 40 years old. Their bodies are still somewhat pliable -- I know mine was back then. Most importantly, it's easier to change bad habits. Each decade you live with a bad habit, it becomes slightly more ingrained -- psychologically, of course, but also physiologically -- and the two of them make a potent combination. That's why at the gym I don't see many people my age who are working really hard to get healthy. Most of the older people at the gym are already healthy; the ones who aren't, tend to stay out.
I know that's a pretty grim assessment, but it's what I see, day in and day out.
I don't want to be one of those people who have given up, though. Because I know the next step all too well. Your body begins to break down. You start by accepting the pain and frustration of limbs and joints and organs that don't work right. And then you accept death.
Dylan Thomas's words ring in my ears -- "Rage, rage against the dying of the light."
felici
Well-known member
I mostly agree with you about many older people having given up on achieving better health. I'm pretty sure there are many who believe it's impossible - maybe because they feel limited by the health issues they've already developed.
Of course, there are a lot more younger people on-line than older people anyway. Older people on-line with lots of younger people are quite likely to keep quiet about just how old they are.
I'm not sure if your health was bad enough when you started for you to be enjoying one of the things I think is great about being a bit older and more decrepit when you begin this process - the way that the changes make you feel soooo much younger!! What a bonus. Someone put up a link on this site about figuring out your "true" age. I reckon mine has gone down by about 10 years in 3 months. I keep finding out that I can now do things that I'd forgotten it was even possible to do.
It's good that you are seeing some progress with your numbers, despite believing that you are still in a plateau.
Have a great weekend.
Of course, there are a lot more younger people on-line than older people anyway. Older people on-line with lots of younger people are quite likely to keep quiet about just how old they are.
I'm not sure if your health was bad enough when you started for you to be enjoying one of the things I think is great about being a bit older and more decrepit when you begin this process - the way that the changes make you feel soooo much younger!! What a bonus. Someone put up a link on this site about figuring out your "true" age. I reckon mine has gone down by about 10 years in 3 months. I keep finding out that I can now do things that I'd forgotten it was even possible to do.
It's good that you are seeing some progress with your numbers, despite believing that you are still in a plateau.
Have a great weekend.
As far as the plateau, for what it's worth I think you're doing everything "right"...taking an honest look at your diet, making adjustments in diet/exercise where needed, and mentally sitting back and riding it out. Reality is that "plateaus happen" ...I've had some fun ones myself. The one thing that always helped me ride 'em out is keeping in mind that evenutally weight loss is an inevitable side effect of a calorie deficit. If you don't give in (and I'm guessing you won't) to the all too tempting urge to say "screw it, I've done everything I can but can't lose anymore weight" the fat loss does kick back in. One other thing that comes to mind is that both times I had really stubborn plateaus I took a week off from exercise, ate at maint. level during that week and resumed at higher calories and more intense exercise. Don't know exactly why that worked but it did -- just thinking it might be an option you might want to run by Steve and see if something similar might work for you as well.
The one thing that always helped me ride 'em out is keeping in mind that evenutally weight loss is an inevitable side effect of a calorie deficit. If you don't give in (and I'm guessing you won't) to the all too tempting urge to say "screw it, I've done everything I can but can't lose anymore weight" the fat loss does kick back in. One other thing that comes to mind is that both times I had really stubborn plateaus I took a week off from exercise, ate at maint. level during that week and resumed at higher calories and more intense exercise. Don't know exactly why that worked but it did -- just thinking it might be an option you might want to run by Steve and see if something similar might work for you as well.
TomO
0
Thanks, felici. My health was OK when I started -- it was just about to get really bad, though. But I know exactly what you mean -- I do feel 10 years younger, and a lot of people can't believe I'm 58 when they see me. When I had a personal trainer 3 months ago, he started saying stuff like "When you get in your 50's . . . " I asked him how old he thought I was, and he said about 45. He couldn't believe I was 58.
I also had given up on squats and deadlifts, until Steve convinced me I should do them again. I don't know if I'll ever get to the 350 lbs. I could squat 8 years ago, but just being able to do squats and deadlifts again makes be feel younger too.
Happychubette
Banned
tomo
Congrats on that resting pulse. I'm gonna get that book from the library (Archery). I'm "too tired to care" right now but reading your diary is helping to get me back on the wagon.
I heard a trainer say you should take a planned break of at least 5 days for every 6 or 8 weeks of "beating your body". So you will enjoy your holiday with your son guilt free and that's such a good thing. Good for you.
I am so glad to see your acceptance and thriving on day 30 or 31 now of your plateau. You are managing so well.
Congrats on that resting pulse. I'm gonna get that book from the library (Archery). I'm "too tired to care" right now but reading your diary is helping to get me back on the wagon.
I heard a trainer say you should take a planned break of at least 5 days for every 6 or 8 weeks of "beating your body". So you will enjoy your holiday with your son guilt free and that's such a good thing. Good for you.
I am so glad to see your acceptance and thriving on day 30 or 31 now of your plateau. You are managing so well.
TomO
0
Exercise Log - Sat., March 17, 2007
Weight Training Day - Routine #1
Felt pretty strong today! Even though I'm still in the "weakling" class, I increased my weights on every single exercise:
a) BB Squat, 185 lb. - 5 x 5 Difficulty = 2 (up 25 lb. from last time!)
b) Bench Press, 155 lbs. - 5 x 5 Difficulty = 2+ (up 20 lb. from last time)
c) 1 Arm DB Row, 65 lbs. - 5 x 5 Difficulty = 2+ (up 5 lb. from last time)
d) Pullups, level 16 - 5 x 5 Difficulty = 2+ (up 1 level from last time)
e) Stdg. Military Press, 100 lbs. - 5 x 5 Difficulty = 2+ (up 10 lbs. from last time)
Total time: 48 min. Calories = 485
Avg. HR = 107, max = 139
Usually I do 30 min. of cardio afterward, but I was tired after this workout.
Enough is enough!
Weight Training Day - Routine #1
Felt pretty strong today! Even though I'm still in the "weakling" class, I increased my weights on every single exercise:
a) BB Squat, 185 lb. - 5 x 5 Difficulty = 2 (up 25 lb. from last time!)
b) Bench Press, 155 lbs. - 5 x 5 Difficulty = 2+ (up 20 lb. from last time)
c) 1 Arm DB Row, 65 lbs. - 5 x 5 Difficulty = 2+ (up 5 lb. from last time)
d) Pullups, level 16 - 5 x 5 Difficulty = 2+ (up 1 level from last time)
e) Stdg. Military Press, 100 lbs. - 5 x 5 Difficulty = 2+ (up 10 lbs. from last time)
Total time: 48 min. Calories = 485
Avg. HR = 107, max = 139
Usually I do 30 min. of cardio afterward, but I was tired after this workout.
Enough is enough!
TomO
0
Sunday, March 18, 2007
Weight: 242.8 - down another 0.6 from yesterday, but still Day #31 of Plateau #2
BP: 122/71, Pulse 50 - lowest diastolic reading in 20 years!
Energy Balance for yesterday: 2,085 calories in, 2,894 calories out, for a deficit of 759 calories.
Food Quality yesterday was 5/5 -- nothing but healthy food all day. 26% fat, 30% carbs, 44% protein, no alcohol. Marlene made some delicious poached red snapper with spinach and wild rice salad for dinner. I ate about 3/4 lb. of fish -- tasty and full of protein -- along with quite a bit of spinach and about a cup of the wild rice salad. Super filling, but only 680 calories!
Felt really strong at the gym yesterday -- upped all my weights, but Steve says I upped them too much. I should only up them 5 lbs. at a time for more consistent results. Just shows how ignorant I still am about all this stuff.
Sunday is measurement day. Some good news on that front.
I think all that's good, because most of my flab is around my abdomen and my chest, whereas my legs are almost pure muscle.
So, all in all, a pretty good week. Sure, it would be nice to have the weight down more. But looking at it from another way, this morning I was only 3/10 of a pound away from my goal for the month.
Weight: 242.8 - down another 0.6 from yesterday, but still Day #31 of Plateau #2
BP: 122/71, Pulse 50 - lowest diastolic reading in 20 years!
Energy Balance for yesterday: 2,085 calories in, 2,894 calories out, for a deficit of 759 calories.
Food Quality yesterday was 5/5 -- nothing but healthy food all day. 26% fat, 30% carbs, 44% protein, no alcohol. Marlene made some delicious poached red snapper with spinach and wild rice salad for dinner. I ate about 3/4 lb. of fish -- tasty and full of protein -- along with quite a bit of spinach and about a cup of the wild rice salad. Super filling, but only 680 calories!
Felt really strong at the gym yesterday -- upped all my weights, but Steve says I upped them too much. I should only up them 5 lbs. at a time for more consistent results. Just shows how ignorant I still am about all this stuff.
Sunday is measurement day. Some good news on that front.
- Abdominal (at the belly button) went from 42.8 to 42.0;
- Neck stayed the same at 17.0
- Biceps increased from 15.0 (a month ago) to 15.5
- Thigh increased from 25.5 (a month ago) to 26.0
- Waist (at narrowest point) went down from 40.0 to 39.5
- Calves stayed the same at 16.8
- Chest went down from 48.0 (a month ago) to 47.0
I think all that's good, because most of my flab is around my abdomen and my chest, whereas my legs are almost pure muscle.
So, all in all, a pretty good week. Sure, it would be nice to have the weight down more. But looking at it from another way, this morning I was only 3/10 of a pound away from my goal for the month.
pretty great measurements -way to go
M2M
New member
I hear ya!
My weight has been moving slowly - not a plateau - just a very slow downward progession lately...so whenever I'm feeling a bit on the slightly frustrated side, I whip out that tape meassure (for some ODD reason, it's sitting right next to my keyboard as I type this!) and look for differences.
My weight has been moving slowly - not a plateau - just a very slow downward progession lately...so whenever I'm feeling a bit on the slightly frustrated side, I whip out that tape meassure (for some ODD reason, it's sitting right next to my keyboard as I type this!) and look for differences.
Happychubette
Banned
Sunday
Those are great measurements Tom.
Didn't make it out the door last night. Made muffins and chilled with the kids instead.
Congrats on another successful day.
Those are great measurements Tom.
Didn't make it out the door last night. Made muffins and chilled with the kids instead.
Congrats on another successful day.
RJAZ520
New member
thanks for stopping in Tom, The article was very informative thank you. i reattempted squats again today ( just bodyweight in front of mirror making sure form is good) i was actually able to go all the way without out the pain i was feeling before... although it was just a little noisey im just gonna take it slow and after a couple of workouts go to short bar. then the bar etc... so i should have some time to think about getting a gym membership. i wont be able to do soem serious squats without some spotters.
im just gonna take it slow and after a couple of workouts go to short bar. then the bar etc... so i should have some time to think about getting a gym membership. i wont be able to do soem serious squats without some spotters.
brazenlysasse
New member
Hi Tom, just thought i would stop by your diary. I havent read through all of it, but started reading a little. You certainly are a wealth of information and You seem to have such a good grip on your plan. I think I really need to pay more attention to my measurments instead of being so focussed on the weight all of the time.
Have a great week
Michelle
Have a great week
Michelle