Fit by 60! - TomO's Pledge
- Thread starter TomO
- Start date
Cyclical dieting. Something where you alternate high/medium/low calorie and/or carbohydrate days.
Not something for everyone certainly.
But definitely a smart option for those who are relatively lean, looking to get leaner.
Risty
New member
Thanks Steve. I'm definately not lean looking to be leaner... yet, lol. Even though I've lost 49 pounds, I still have a lot of fat to lose. So, I'm struggling with that a bit. I had a surgery so I had to put my exercise on hold for a few weeks. However, I am getting better so I've been walking on my lunch hour, at least it's something. Next week I'll resume my cardio kickboxing with resistance training, plus cycling to work and going on walks during my lunch hour. Hopefully all that will get me out of my plateau.
Anyways, again thanks for the info
Anyways, again thanks for the info
bethann1156
New member
Hi Tom...I missed checking in around here for a couple of days and just saw that you pulled your back ...gosh, i sure know that pain....hope you heal quickly and are feeling back to normal ASAP!
Good luck on the KO on the plateau too! I'm hanging tough with my scale number too!
...gosh, i sure know that pain....hope you heal quickly and are feeling back to normal ASAP! Good luck on the KO on the plateau too! I'm hanging tough with my scale number too!
Thanks Steve. I'm definately not lean looking to be leaner... yet, lol. Even though I've lost 49 pounds, I still have a lot of fat to lose. So, I'm struggling with that a bit. I had a surgery so I had to put my exercise on hold for a few weeks. However, I am getting better so I've been walking on my lunch hour, at least it's something. Next week I'll resume my cardio kickboxing with resistance training, plus cycling to work and going on walks during my lunch hour. Hopefully all that will get me out of my plateau.
Anyways, again thanks for the info
No problem.
Yea, the reasons why one benefits from a cyclical type of diet aren't existent (I should say not nearly as much) when levels of fat are high, relatively speaking.
Good luck getting back into the swing of things.
Curvie Girlie
New member
TomO
0
Pick up any magazine and you will see a metric-ton of misinformation.
It's alarming, especially since that's what a majority of the people turn to for their information.
Miss Ladybug
New member
See I don't stop by for a day and I'm already pages behind on your diary. Ugggg, your popular that's all I have to say. Oh, on the less sleep and more workout, I only sleep as it is 6 hours a night, can a person really function on less than that?? LOL LOL I'll be a lean, mean zombie walking machine.
Kim
Kim
TomO
0
Hi Kim. No, you need your sleep. I guess you'll just have to give up your husband!
TomO
0
Thanks, Felici. My back is slowly improving -- today I feel like an octagenerian instead of a centenarian.
It's nice to take a rest!
Miss Ladybug
New member
OH NO!!!! If you asked me to make that choice when I was married the first time, that would have been a NO BRAINER for sure! But my new hubby, not for all the money in the world, I would give up sleep no problem!! I would just invent new ways to workout without leaving the house. LOL LOL and I've heard of some pretty good ways believe me!! Okay, I'm way off topic now, how does that happen here???? Hope your day was a good one!!
Kim
If you asked me to make that choice when I was married the first time, that would have been a NO BRAINER for sure! But my new hubby, not for all the money in the world, I would give up sleep no problem!! I would just invent new ways to workout without leaving the house. LOL LOL and I've heard of some pretty good ways believe me!! Okay, I'm way off topic now, how does that happen here???? Hope your day was a good one!!Kim
TomO
0
Kim, ordinarily you should not mix cardio and weights. However, in line with your thinking above, you might try holding onto some 30 lb. dumbbells and doing curls and military presses while you're engaged in. . . ahem, romantic activities. Just a thought!
TomO
0
May Goals and Results
Goal & Actual
1. Weight: 234.0 / 232.2
I worked out really hard last month, contributing to my biggest calorie deficit ever - 12,900 calories, which comes to the equivalent of 3.69 pounds. In fact, I lost 4.1 lbs., or the equivalent of 14,350 calories, meaning my NARM is a tad bit low - 47 calories a day, to be exact. So from now on, instead of 10.0 calories per pound of body weight, I'm going to set my NARM at 10.2 calories.
2. Body Fat: 25.0% / 24.8%
The best thing here is that my lean body mass is not decreasing. I'm losing just about every once from my fat mass, which is exactly what I want.
3. Resting Pulse: 53 / 51.7
I attribute this to my HIIT/Interval cardio, which I did very regularly last month.
4. Systolic BP: 119 / 115.4
A pleasant surprise! Probably a by-product of all the cardio, plus losing more weight.
5. Diastolic BP: 74 / 70.7
Another pleasant surprise.
6. Average Daily Deficit: 300 cal. / 416 cal.
I was very careful overall about my diet in May. I notice that generally I'm more and more able to resist junk food. This was the highest monthly average deficit I've had so far.
7. Daily Exercise Calories: 600 / 686
That pretty much explains it all, no?
8. Ab Measurement: 40.7" / 40.5"
I met my goal, but this is where it's really going to be tough from now on. This is the stubborn part of my body.
9. Neck Measurement: 17" / 16.7"
I won't get this that much lower, since there's not that much flab left on my neck.
10. BB Squat: 195 lbs. / 220 lbs.
Blew that one out of the water!
11. Bench Press: 160 lbs. / 160 lbs.
Just happy to make this one; bench press has never been my strong point.
12. 1 Arm DB Row: 80 lbs. / 85 lbs.
Happy with that one, too!
13. Deadlift: 195 lbs. / 210 lbs.
OK, so I messed my back up. . .
14. Pullups: Level 14 / Level 13
I'll be really amazed when I can do an unassisted pullup - even one!
15. Incline DB Press: 130 lbs. / 130 lbs.
Not a particularly ambitious goal, but I'm glad I made it anyway.
16. BB Row: 90 lbs. / 95 lbs.
I think the Pendlay Rows in my new routine will help with this.
17. Standing Military Press: 110 lbs. / 110 lbs.
Barely made it. . .
18. Calf Raises: 345 lbs. / 375 lbs.
No big deal; this is a machine.
Some other intersting tidbits:
- I had 21 workout days in the month
- I ate a total of 81,069 calories, 2,615 cal. per day average
- I exercised for 1,613 minutes, or 26.9 hours
- I used up 21,270 calories in exercise, or the equivalent of 6.1 lbs.
Overall, I feel damned good about last month. Not only did I make every single one of my goals, but I surpassed some really important ones. People are really starting to notice the change in my appearance, too. My back feels crappy now, but in general I feel younger and healthier than I've felt in many, many years.
Now, what about next month?
It's a little difficult to make the same sort of goals for next month, for a couple of reasons. First, I'm taking at least another 7 days off, so that means eating pretty much at maintenance for 25% of the month. Second, I'm starting a brand new routine with lots of new exercises. I don't even have an idea about the weights I'll start with, much less end with.
With that in mind, I have a more limited set of goals for June:
1. Weight: drop 2.2 lbs., to an even 230.0 lbs. This would put me in a nice position to drop into the 220's for my 59th birthday in July.
2. Body Fat: drop from 24.8% to 24.0%.
3. Resting Pulse: drop from 53 to 52. I'm getting close to the point where I'll simply maintain at around 50.
4. Systolic BP: drop from 119 to 118. Another measurement that's close to maintenance. However, I think it will drop some more as I lose more weight.
5. Diastolic BP: drop from 74 to 73.
6. Average Daily Deficit: 275 calories. This takes into account the first week at maintenance levels, with no deficit or even a surplus on some days.
7. Exercise Calories: 500. Kind of a wild guess, since I don't know how the new routine will affect things.
8. Ab Measurement: drop from 40.5" to 40.0". This is measured around the navel, and that's where all the bad fat is concentrated.
9. Neck Measurement: drop from 16.7" to 16.5"
10. BB Squat: 220 lbs. This is the same level I reached this month. However, I'm starting off at around 75% of where I was at, and working my way up.
So -- not nearly as ambitious as May, but in a way it is. I'm starting a brand new routine, and it looks like a real ass kicker. I could very well find that June will even be harder than May. By this time 30 days from now, I could be begging for mercy!
Goal & Actual
1. Weight: 234.0 / 232.2
I worked out really hard last month, contributing to my biggest calorie deficit ever - 12,900 calories, which comes to the equivalent of 3.69 pounds. In fact, I lost 4.1 lbs., or the equivalent of 14,350 calories, meaning my NARM is a tad bit low - 47 calories a day, to be exact. So from now on, instead of 10.0 calories per pound of body weight, I'm going to set my NARM at 10.2 calories.
2. Body Fat: 25.0% / 24.8%
The best thing here is that my lean body mass is not decreasing. I'm losing just about every once from my fat mass, which is exactly what I want.
3. Resting Pulse: 53 / 51.7
I attribute this to my HIIT/Interval cardio, which I did very regularly last month.
4. Systolic BP: 119 / 115.4
A pleasant surprise! Probably a by-product of all the cardio, plus losing more weight.
5. Diastolic BP: 74 / 70.7
Another pleasant surprise.
6. Average Daily Deficit: 300 cal. / 416 cal.
I was very careful overall about my diet in May. I notice that generally I'm more and more able to resist junk food. This was the highest monthly average deficit I've had so far.
7. Daily Exercise Calories: 600 / 686
That pretty much explains it all, no?
8. Ab Measurement: 40.7" / 40.5"
I met my goal, but this is where it's really going to be tough from now on. This is the stubborn part of my body.
9. Neck Measurement: 17" / 16.7"
I won't get this that much lower, since there's not that much flab left on my neck.
10. BB Squat: 195 lbs. / 220 lbs.
Blew that one out of the water!
11. Bench Press: 160 lbs. / 160 lbs.
Just happy to make this one; bench press has never been my strong point.
12. 1 Arm DB Row: 80 lbs. / 85 lbs.
Happy with that one, too!
13. Deadlift: 195 lbs. / 210 lbs.
OK, so I messed my back up. . .
14. Pullups: Level 14 / Level 13
I'll be really amazed when I can do an unassisted pullup - even one!
15. Incline DB Press: 130 lbs. / 130 lbs.
Not a particularly ambitious goal, but I'm glad I made it anyway.
16. BB Row: 90 lbs. / 95 lbs.
I think the Pendlay Rows in my new routine will help with this.
17. Standing Military Press: 110 lbs. / 110 lbs.
Barely made it. . .
18. Calf Raises: 345 lbs. / 375 lbs.
No big deal; this is a machine.
Some other intersting tidbits:
- I had 21 workout days in the month
- I ate a total of 81,069 calories, 2,615 cal. per day average
- I exercised for 1,613 minutes, or 26.9 hours
- I used up 21,270 calories in exercise, or the equivalent of 6.1 lbs.
Overall, I feel damned good about last month. Not only did I make every single one of my goals, but I surpassed some really important ones. People are really starting to notice the change in my appearance, too. My back feels crappy now, but in general I feel younger and healthier than I've felt in many, many years.
Now, what about next month?
It's a little difficult to make the same sort of goals for next month, for a couple of reasons. First, I'm taking at least another 7 days off, so that means eating pretty much at maintenance for 25% of the month. Second, I'm starting a brand new routine with lots of new exercises. I don't even have an idea about the weights I'll start with, much less end with.
With that in mind, I have a more limited set of goals for June:
1. Weight: drop 2.2 lbs., to an even 230.0 lbs. This would put me in a nice position to drop into the 220's for my 59th birthday in July.
2. Body Fat: drop from 24.8% to 24.0%.
3. Resting Pulse: drop from 53 to 52. I'm getting close to the point where I'll simply maintain at around 50.
4. Systolic BP: drop from 119 to 118. Another measurement that's close to maintenance. However, I think it will drop some more as I lose more weight.
5. Diastolic BP: drop from 74 to 73.
6. Average Daily Deficit: 275 calories. This takes into account the first week at maintenance levels, with no deficit or even a surplus on some days.
7. Exercise Calories: 500. Kind of a wild guess, since I don't know how the new routine will affect things.
8. Ab Measurement: drop from 40.5" to 40.0". This is measured around the navel, and that's where all the bad fat is concentrated.
9. Neck Measurement: drop from 16.7" to 16.5"
10. BB Squat: 220 lbs. This is the same level I reached this month. However, I'm starting off at around 75% of where I was at, and working my way up.
So -- not nearly as ambitious as May, but in a way it is. I'm starting a brand new routine, and it looks like a real ass kicker. I could very well find that June will even be harder than May. By this time 30 days from now, I could be begging for mercy!
pinkydolly
New member
Thanks, Felici. My back is slowly improving -- today I feel like an octagenerian instead of a centenarian.
It's nice to take a rest!
lol... i hv to laff at this. last nite at a dinner, this canadian lady was saying her mum is a centurion. her hubby went.... "hmmm awesome so did she meet Jesus or what?" Hahahha. now I know how to spell this word.
congrats on an awesome May! I am sure Jun wld be a fabulous one! Lol on the mercy part.....
Juliette1
New member
Your results for May are truly impressive. And the consistency in your actions definitely speaks for itself. Some of your own comments seem to suggest that despite everything you've already achieved in life style change and health, you don't think that's such a big deal. Modesty is of course a fine and beautiful thing in a person, but I think you'd be allowed a bit more gloating, since you are doing so remarkably well! I think some happy dancing might be in order here, so since your back might not like that, I arranged some for you:
Have a fantastic rest period! I'm sure your dog will love your more for it!
Julie
Have a fantastic rest period! I'm sure your dog will love your more for it!
Julie
felici
Well-known member
Congratulations Tom. Clearly that is a great month and you have achieved heaps. It must be truly satisfying to see your blood pressure and heart rate improving like that and to know that your consistent weight loss is all fat. You have done an amazing amount of work. Though what I do is not especially comparable it does help me keep trying to push on with and make the most of my own exercise when I see how much you manage.
I guess if you are already feeling like an octogenarian it will only be another 2-3 days till you get back to your new super young age. I hope so, anyway.
I guess if you are already feeling like an octogenarian it will only be another 2-3 days till you get back to your new super young age. I hope so, anyway.
Miss Ladybug
New member
I'm always impressed with you Tom!! What a big accomplishment you made in the month of May. I can't wait to find out what you do in June! I'm sure if I had your discipline and willingness to really diagram my workouts and food intake, I would be a lot smaller today than I am. So I really use your diary as my inspiration and motivation for my future ventures. Thanks Tom and GOOD JOB!!
Kim
Kim