derrick2005
New member
Hi,
I am new to this forum but not new to diet and exercise. I hope you don't mind a long post outlining what I am doing and also please help me where I've gotten stuck.
I'm 34, married with kids. I'm 5" 9.
Around 7/8 years ago, through laziness and lack of exercise and motivation my weight reached 230 lbs. I decided to do something about it and around 6 months later, after taking my diet and exercise seriously I was down to 170 and stayed that way for a couple of years. Last year I lost my job and became depressed. We moved. And my weight crept up again to 228 lbs at which point I said enough is enough.
On March 1st I decided to tackle my diet and set a strict eating plan for myself, which I have kept to. In April I added exercise to the routine and have kept to it.
On Sunday, Monday and Tuesday I will have a breakfast of around 150 calories, lunch is around 400 calories, dinner is around 800 calories.
Wednesday and Thursday breakfast is around 150, lunch around 400 and dinner is around 150 calories
Friday - breakfast is 150, lunch around 300, dinner around 500
Saturday - breakfast 150, lunch around 800, dinner around 200
I know that for my height and weight I should be eating a lot more BUT, I have been drinking a lot, I take a daily multivitamin (GNC sport men and flaxseed oil) and this has kept away hunger pangs. I have been told my so many that starvation mode is a myth and that eating less and exercising more guarantees weight loss.
So here is my exercise routine:
Monday - Fri included. In the early morning. 20 minutes on the treadmill. This is started by a walk at 4.6 miles per hour for 2 min's followed by running at 5.8-6.3 miles per hours for up to a minute and a half and then doing the same for intervals of around 1 minute 45 seconds of walking to 1 minute 30 seconds of running,
After that 20 minutes, I do 100 pull ups on a Total trainer. I then do 20 minutes on an exercise bike. Where I am pedaling at a moderate pace for around 2 min's and then fast cycling at a higher resistance for just over a minute.
I then repeat the above in the evening.
I don't exercise at all on Saturday and then on Sunday I get one set in of the above.
I come away from each 45 minute session dripping with sweat (I've been told that's good) and aching!
So, my progress.
Well, the first month, with no exercise I dropped from 228 lbs to 213.
In April and May till today , with the added exercise, I have gone from 213 to 193.
My problem is that I have been stuck at 193 for over a week.
Thursday last week I was exhausted and so I skipped the evening exercise. I took 3 bites out of my wife's burger and ate a handful of fries.
the next morning I had gained 3 lbs which took me until yesterday to lose - 6 days to lose 3 bites of a burger!
I am keeping to my diet and exercise but seem stuck at 193. I want to get to the 160's. I know I can't stay at 193 forever but why won't it shift?? I have even tried increasing intensity in the exercise but that hasn't helped.
Sorry for such a long intro and rant but I am quite depressed and scared I will lose my motivation.
please help and advise!
I am new to this forum but not new to diet and exercise. I hope you don't mind a long post outlining what I am doing and also please help me where I've gotten stuck.
I'm 34, married with kids. I'm 5" 9.
Around 7/8 years ago, through laziness and lack of exercise and motivation my weight reached 230 lbs. I decided to do something about it and around 6 months later, after taking my diet and exercise seriously I was down to 170 and stayed that way for a couple of years. Last year I lost my job and became depressed. We moved. And my weight crept up again to 228 lbs at which point I said enough is enough.
On March 1st I decided to tackle my diet and set a strict eating plan for myself, which I have kept to. In April I added exercise to the routine and have kept to it.
On Sunday, Monday and Tuesday I will have a breakfast of around 150 calories, lunch is around 400 calories, dinner is around 800 calories.
Wednesday and Thursday breakfast is around 150, lunch around 400 and dinner is around 150 calories
Friday - breakfast is 150, lunch around 300, dinner around 500
Saturday - breakfast 150, lunch around 800, dinner around 200
I know that for my height and weight I should be eating a lot more BUT, I have been drinking a lot, I take a daily multivitamin (GNC sport men and flaxseed oil) and this has kept away hunger pangs. I have been told my so many that starvation mode is a myth and that eating less and exercising more guarantees weight loss.
So here is my exercise routine:
Monday - Fri included. In the early morning. 20 minutes on the treadmill. This is started by a walk at 4.6 miles per hour for 2 min's followed by running at 5.8-6.3 miles per hours for up to a minute and a half and then doing the same for intervals of around 1 minute 45 seconds of walking to 1 minute 30 seconds of running,
After that 20 minutes, I do 100 pull ups on a Total trainer. I then do 20 minutes on an exercise bike. Where I am pedaling at a moderate pace for around 2 min's and then fast cycling at a higher resistance for just over a minute.
I then repeat the above in the evening.
I don't exercise at all on Saturday and then on Sunday I get one set in of the above.
I come away from each 45 minute session dripping with sweat (I've been told that's good) and aching!
So, my progress.
Well, the first month, with no exercise I dropped from 228 lbs to 213.
In April and May till today , with the added exercise, I have gone from 213 to 193.
My problem is that I have been stuck at 193 for over a week.
Thursday last week I was exhausted and so I skipped the evening exercise. I took 3 bites out of my wife's burger and ate a handful of fries.
the next morning I had gained 3 lbs which took me until yesterday to lose - 6 days to lose 3 bites of a burger!
I am keeping to my diet and exercise but seem stuck at 193. I want to get to the 160's. I know I can't stay at 193 forever but why won't it shift?? I have even tried increasing intensity in the exercise but that hasn't helped.
Sorry for such a long intro and rant but I am quite depressed and scared I will lose my motivation.
please help and advise!