From 230lbs to 100!

[Zeroken]

Hey!

So I've been really overweight my entire life, and now that my mom has gotten surgery to lose weight, I really don't want to be left as the only overweight person in the family. I've tried numerous diets, but I've never been able to stick long with it, so instead I'll just be eating healthily for the long term instead of temporary diets that end in me binging.

For food, I'll be eating mostly protein with slightly less carbs, very little oil, and as many vegetables/fruits as I want, as long as I've ate enough of the others.

For water and exercise, I'll be drinking a minimum of 3-4 liters of water per day (3 is the minimum), and I'll be exercising between 45-60 minutes about 5 or 6 times a week.

In each following entry, I'll write the food I've ate, if I exercised (and if so how long), and if I met the 3 liters of water.

I may add more to this post in particular, mostly because it's late and I can't think of anything else to write, but I'll make my first entry when I wake up the next morning for sure.

 

[Llama]

Welcome to the forum, Zeroken

instead I'll just be eating healthily for the long term instead of temporary diets that end in me binging.

Sounds good to me!

I'll be exercising between 45-60 minutes about 5 or 6 times a week.

If you aren´t already pretty active that one can kill your motivation within a week if you don´t start out with very low-impact stuff. Give your body enough time to adapt and recover and it will love the changes you´re making.

Best of luck!
LaMa

 

[Omega]

Welcome to your diary.

Looking at the title of your diary - your target of 100 pounds may be a little low. You gave in your initial posting your height as 5ft 2 inches.

I have just checked your BMI at 100 pounds and it gives a BMI of 18.29 which may well be a little low for you. A healthy range of BMI is between 18 and 25. There is a range for a good reason - people have different builds and can look better higher up the range - it can partly depend on such things as how muscular you become - so you could look healthier with a higher weight.

I suggest you keep an open mind about quite how much weight you want to lose... A final weight of 135 would still put you in the healthy range with a BMI of 24.69. A toned appearance at 135 could easily be what you really desire.

 

[Zeroken]

If you aren´t already pretty active that one can kill your motivation within a week if you don´t start out with very low-impact stuff. Give your body enough time to adapt and recover and it will love the changes you´re making.

I'm not too active, but I have a smaller exercise routine that I do somewhat often, so I think I should be okay.

You gave in your initial posting your height as 5ft 2 inches.

I haven't had my height properly measured in a while; last time I was I was at 4'11'' but people have said I became a bit taller lately. I actually want to say I'm either 5'0'' or 5'1'' but 5'2'' is the absolute tallest I could be, though I really doubt I'm that tall. I have a doctors appointment somewhere in July, so I'll update the the first post in this thread when I find out and adjust my goal weight if I need to.

 

[Zeroken]

I forgot to post this morning so I waited until now to post (it's currently 9 PM) but I'll keep this short so I can study some Japanese and shower before bed.

For breakfast, I had two fried eggs and I was hoping to eat a piece of toast for carbs but we didn't have any bread so I ended up eating half of a tortilla bread for carbs. Made a lot of rice for later, and ate rice with chicken for the next three meals afterwords, all ate about 3 hours apart from each other. I've also met my water goal and did my exercise for the day!

 

[Llama]

Missing the fruit&veg in your listing. May I ask how old you are? (because of the growing comment)

 

[Omega]

Fruit and veg are the best form of carbs... A lot of people try to cut down on the starchy carbs like bread and white rice.

 

[Zeroken]

May I ask how old you are?

I'm 17!

A lot of people try to cut down on the starchy carbs like bread and white rice.

I actually want to get brown rice because of how much more nutrients are in it, but we have a lot of white rice and my family is out camping so I wont be able to until later unfortunately, but I have enough vegetables and fruit until they come back.

 

[Zeroken]

Diary entry:

Breakfast: ate the remainder of the chicken I made yesterday, and I might make more

I also found another exercise routine that has a bit more than what I already, and I've done the routine once and attempted to do it again but I ended up having to stop and stretched.

Water drank so far: almost 1 liter.

I'll edit this post throughout the day.

<link removed as per forum rules - but data copied in> in case I lose it.

Beginner Body Weight Workout: Lose Weight, Build Muscle ANYWHERE!


So you want to get in shape, but you have no gym membership. Ruh roh…


I usually find that commercial gyms are tough places to work out anyways, as they’re home to pushy salesman, can be intimidating, and other members might not be very welcoming. (If you DO go to a gym, here’s how to successfully navigate a commercial gym).

Luckily, you can burn fat, build muscle, and get a great workout using just your body weight. In fact, Learn why cardio can often be one of the least efficient methods of burning calories, and how you can get a lot done in a little bit of time. By doing body weight circuits, where you complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout.

Combine that with a good diet and you got yourself a kick-ass plan to follow!

Why Body Weight Circuits Kick Ass
What makes body weight circuits work so well?

Every exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories. Essentially, circuit weight training burns more calories than interval training, which burns WAY more calories than steady cardio. Essentially, if you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy use of your time.

I’m going to take you through a basic workout today that can be completed in your house, apartment, out at a park, in your parents’ basement, wherever. As always, make sure you are cleared by your personal physician for physical activity before attempting these exercises. Proceed at your own risk!

Beginner Body Weight Workout



This is a basic body weight circuit. In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Once you’ve finished all exercises in the circuit, you do it again. If you’re still able after the 2nd run through, go for a third. Because all of these exercises come one after another, you’re bound to get tired. It’s better to stop and take a break than to do an exercise incorrectly. If you can’t do all three circuits without stopping, that gives you something to build towards.

Before you start, WARM UP – Never ever ever ever forget to warm up. Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury. If you’re strapped for time, cut short your workout, not your warm up. You can run in place, jump rope, do a few push ups, pedal on a stationary bike, jog up and down your stairs, etc. Don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.

After the warm up, here is exactly what you need to do:

And so you can write it down, here is the write up for the exercise routine.

• 20 body weight squats
• 10 push ups
• 20 walking lunges
• 10 dumbbell rows (using a gallon milk jug)
• 15 second plank
• 30 Jumping Jacks

After you’ve completed your workout, make sure you stretch. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.

For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days. You don’t build muscle when you’re exercising, you build muscle when you’re resting. Generally I follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on. You never want to do a strength routine two days straight (of the same muscle groups), as your muscles haven’t had time to recover.

Along with this routine, you need to make sure you’re eating properly! A good workout and crappy diet will not get you anywhere. Lots of real foods (fruits, vegetables, lean meat, nuts, etc.). Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system. Your diet is at least 80% of your success or failure.

 

[Zeroken]

Didn't know that I couldn't edit posts after 15 miuntes of posting, so I'll go ahead and complete the entry for today.

For pretty much all of my meals I had chicken and rice (we have a lot of them), and a serving of blueberries instead of rice for one of those meals. but I hope that when my family comes back from camping I can convince them to let me get more food with protein. I also did my exercise again around 7pm since I had some spare energy and the motivation. I didn't quite reach my water goal (500ml off, and that't only after I finish the bottle I'm on) but I just need to drink more regularly from now on.

I think that's all!

 

[Llama]

17? That explains it then good job starting now and not waiting for health issues to set in before making the change.
What kind of protein would you like to add to your diet? Chicken (breast) is the classic of course but pretty much all unprocessed foods wil give you enough protein if you eat enough of them to meet your caloric demands.

 

[Zeroken]

What kind of protein would you like to add to your diet? Chicken (breast) is the classic of course but pretty much all unprocessed foods wil give you enough protein if you eat enough of them to meet your caloric demands.

Chicken breasts are really good, and it's what I've been eating these past few days, but I wouldn't mind having fish like salmon or getting some sort of beef since I know a few recipes that involve beef tips.
We actually have a lot of canned tuna too, but last time I tried to see how I could cook it into something I got more about tuna steak instead.

 

[Zeroken]

A couple of things for this entry:

1. I weighed myself this morning and I was at 226lbs, but it was just a bit after I had my first meal so I'm gonna weigh myself again tomorrow before I eat anything and that'll be my current weight.
2. It's pretty late so I'll probably make a typo or grammar error without noticing.

Today I started to do my exercise several times in one day since it'd help burn more calories and I never move too much other than that. I did them after my first and third meal (out of four) and it doesn't feel too bad to do them more than once. I think after a week of this I'll add 15 or 20 crunches if I feel like I'm able to.

For food and water:

• For my first meal I had one fried egg lightly drizzled in soy sause with a small bowl of blueberries and mango.
• For the second, I fried a chicken breast in a clove of garlic, very little lemon juice, and salt and pepper, over a thin bed of rice.
• For the third, I had a couple of corndogs. This was because my family brought my stepsister back and she ate the food I saved and I had no clue until when I went to eat. I'm not too worried about this since this was the first time I ate something processed in a long while.
• For my fourth meal I had fried some chicken in soy sauce, mirin (sweetened sake used in japanese dishes), and a bit of sugar. The three make teriyaki sauce, but it was a little too sweet for me, so I'll probably reduce the amout of mirin next time.

I drank water between each meal, as well as right before one meal (to not overeat) and right after my last one, but I still missed my water goal by 500ml, so I'm planning to drink 500ml before my first meal starting tomorrow.

 

[Llama]

I think the meals you eat (apart from the accidental corn dogs) are too small for you to be able to keep this up longer term. I´m glad to see some fruit up there but there´s still no veg at all. You´re young, you will be needing that body of yours for an awful long time so please take good care of it May I ask you what kind of things your mom has been eating since her surgery?