Getting back into shape for so many reasons

mike8605

mike8605

New member
Highest weight: 272
Current weight: 238
Target weight: unknown

I'm 22 years old, 6'3", 240 lbs, newly single and need to look better to remedy that. It is sort of to impress a girl, but I am totally doing this for me.

You can see my newbie post .

I'm going to focus on eating no more than 1400 calories per day, no more than 15g of fat per day, and absolutely no deliberate sugar intake. I'm also going to cut out beer for the time being and switch to another alcohol. I will take alcohol consumption into account with calories... If I know I'm going out that night I will compensate with what I eat (or the lackof) that day.

My plan is 5 pounds per week, which I think is totally doable considering I was eating fast food 1-2 meals per day and going out drinking with friends home from college probably 5-6 nights a week drinking lots of full bodied beers.

Ready to go... It starts now. I'm ready to be healthier, more confident, and happier. This will do it, and I will do it.

Goals:
Sept 1 - 230 lbs
Sept 15 - 220 lbs
Oct 6 - Fitting (not forcing) back into a 34" waist and looking better in my clothes

The goal is to lose some of the fat at first, then define and tone.

... annnnnnnnd we're off!
 
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mike8605 said:
Highest weight: 272
Current weight: 238
Target weight: unknown

I'm 22 years old, 6'3", 240 lbs, newly single and need to look better to remedy that. It is sort of to impress a girl, but I am totally doing this for me.

You can see my newbie post here.

I'm going to focus on eating no more than 1400 calories per day, no more than 15g of fat per day, and absolutely no deliberate sugar intake. I'm also going to cut out beer for the time being and switch to another alcohol. I will take alcohol consumption into account with calories... If I know I'm going out that night I will compensate with what I eat (or the lackof) that day.

My plan is 5 pounds per week, which I think is totally doable considering I was eating fast food 1-2 meals per day and going out drinking with friends home from college probably 5-6 nights a week drinking lots of full bodied beers.

Ready to go... It starts now. I'm ready to be healthier, more confident, and happier. This will do it, and I will do it.
Click to expand...

Hola,

welcome to the WLF. I was reading over your post and have a few comments for you.

1. Are you sure you want to go with only 1400 calories? If anything, you should be eating way more than that. Calculate your BMR. You don't want to start off to low too soon. Once you hit starvation mode, it's a real pain in the bum for your metabolism to get out of it. (This is where you'll hit a plateau.)

2. 15g of fat isn't much. Keep in mind, fats are important for metabolic processes. Fat cells excrete the hormone Leptin which acts as a satiety signal. Also, if you want to be a real stunner for this "special girl," you may not want to cut back so much. Reason being, it's possible your hair can either: 1. fall out 2. if it doesn't fall out, yourhair will lack luster and become brittle... 3. your nails become yellow and brittle. Most importantly fat provides energy. Just make sure it's healthy fats as opposed to saturated fats.

3. 5lbs a week is pretty intense. Healthy weight loss is anything betw/ .5-2lbs per week. I mean if this is going to be a quick fix, then by all means, but if you want to do this the healthy way and make this a lifestyle change as opposed to a flat out "heavily restricted diet," then here are a few things to know. You may want to do a bit of research on nutrition and exercise as well.

Good luck.

-Sheryl
 
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Sheryl I appreciate your input!

I've spoken to my doctor and while he agrees that it is an intense regimen, he says that as long as I take a multi-vitamin and that it is a temporary thing, that it should be very efficient. He said that if I feel tired and drained on this plan to add 200 calories until I feel "normal". I had blood work done last week and will do it again at the end of next week to make sure I'm healthy.

The reason why 5/lbs a week is my goal right now is because we think it is an accurate assessment based on my sustaining 240lbs with eating McDonalds, or other crap fast food, along with lots of drinking with my friends who were home for the summer. I was sustaining 240lbs eating almost 3500 calories, over 100g of fat, over 200g of carbs per day, with light to moderate exercise. When you go from that to 1400-1500 calories and low fat intake with moderate to intense exercise and eating lots of fruit, vegetables, and healthy high fiber content foods the weight just falls off. When I did this two years ago and lost the initial huge batch of weight, I lost something like 12 lbs the first week and felt ridiculously great.

When I get down in the realm of normal body fat, I will slowly raise the caloric intake to a normal sustaining level to then add muscle and tone. I suspect I will need around 2100-2400 calories per day to do that.
 
As of the morning of Sept. 1 I was 229lbs, meeting my goal. I've been increasing my workouts to include some weight lifting which has helped a lot. I am a calorie burning machine.

I am sort of bored by some of the food I've been eating so I'm going to get some new recepies and try them out. I have been eating lots of Lean Pockets and drinking lots of water. I feel great and am really happy with my progress. I'm back into a 36" waist comfortably, but still not where I should be. More work to be done.

I'm going to work very hard for 220lbs by the 15th or right around there. Re-introducing running and cardio with weightlifting has really helped. Wish me luck!
 
Going to start a new training schedule...

I want to work out before work. I've read working out before eating for the day burns more calories, and it'll make me feel great all day at work instead of that "just rolled out of bed" feeling I have now.

Wake up at 6:00, in the truck by 6:15, at the gym around 6:40, be in the truck again ready to go to work around 7:50-8:00.

Planning on doing treadmill for 2 miles, weights, laps in the pool then showering and heading to work. I think I'll feel a million times better at work than I do now. We'll see!
 
Did a mile on the treadmill, hit the weights and did arms/upper back, and did ten laps in the pool... Ended up at work early which is awesome (get to leave earlier!).

Definitely something I'll be doing nearly every single day. Good crowd at the gym that early too. Found someone's dog tags and turned them in up front... hope he remembers where he lost them.
 
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