*I didn't see a "weight loss" topic under Men, so apologies in advance if I am posting in the wrong board*
Hi all!
My first post here.
I really need advice on how I am doing and where I should be going with my fitness and weight loss.
I began my fitness journey on 1/1/2006 (yep, a new year resolution) and so far I am keeping up with it.
For ten years before this, I did absolutely nothing (no exercise) and never paid attention to my diet (candy, ice cream, pizza, and soda - lots and lots and lots of soda). As of 1/1/2006, at 6'4", age 26 (now 27), I weighed approximately 285 lbs and looked like Cartman from South Park. As a programmer and computer gamer, all I ever did was sit down at work, and sit down when I got home, in front of a computer - joy!
One day I got fed up because I couldn't even walk up a flight of stairs without getting out of breath. That was the last straw for me and I made a vow to get in shape!
This is how I started out, with diet and exercise:
Diet (1/2006 to 9/2006)
----
During the week (Mon-Fri):
Morning: 1 cup of Del Monte Sunfresh red grapefruit, 1 cup of coffee with splenda and 2% milk
Lunch: A lean cuisine, or a salad w/ basalmic if going out, plenty of water
Dinner: A sandwich - lowfat turkey, mustard, fat free cheese and 12 grain bread, plenty of water
Weekends (Sat and Sun):
Morning: Assorted fruit, 2-3 eggs and 12 grain bread w/o butter (or sometimes pancakes, maybe once a month), 1 cup of coffee with splenda and 2% milk
Lunch: Usually I would just munch on apples or nuts because I would sleep in and consider breakfast as brunch
Dinner: My family usually goes out to dinner on the weekend, so a small portion of something "ok" like a low-carb chicken dish. However, I would award myself with a dessert for doing good during the week
Exercise
--------
During the week (Mon-Fri):
* 1/2006 to 3/2006 - 30 minutes of cardio on the treadmill at a 12:00 pace. I did this to strengthen my heart to prepare for more vigorous exercising. This included varying inclines (max 6 degrees).
* 4/2006 to 9/2006 - 40 minutes of cardio on the treadmill at a 10:00 pace. Including varying inclines (max 8 degrees). Then I would do upper body: pushups - 4 sets of 20. Situps - either 100 regular situps or 300 crunches. Weights - 24 lbs doing biceps, tripceps and misc sets. During the summer I also would run outdoors Mon, Wed and Fri for 40 minutes @ 3 miles, rather than on the treadmill, always trying to beat my last time record on a daily routine / trail.
Weekends (Sat and Sun):
Rest time! Since the family wants to spend time together on weekends, I am usually running all over town, so I use the weekend to relax.
Result
------
From 1/2006 to 6/2006: I went from 285 lbs to 220 lbs! 65 lbs in 6 months, so about 10 lbs per month!
Issues
------
From about 6/2006 to 9/2006 I hit a weight loss plateau. I tried pushing myself from 3 miles a day to 5 miles a day per week - but ended up with injuries that would knock me out for a week or so (strained muscles and/or stress fractures). I must have gotten 4 injuries in the span of 2 months from pushing myself too hard. So, I changed my running schedule: Mon, Wed, Fri @ 3 miles (indoor or outdoor depending on weather). Tues and Thurs I would go for an intense bike ride (depending on weather), or do a light 20 minute jog on the treadmill with 10 lb weights.
After a couple of months of varying my exercise, I still wasn't seeing any result - so I changed my diet. I read up on calorie intake and several methods, such as varying calories throughout the week, or eating more, etc. I increased my calorie intake by snacking throughout the day with soy nuts, low fat/sodium beef jerky and protein bars on Mon, Wed, Fri. I also included small portions of pasta and more protein during regular meals. I tried this for 3 months - but still ended up without results!!
To make things worse, I got really sick last month and wasn't able to work out for 3 weeks!! ARGH!
New Changes
-----------
As of 10/1/2006 I joined a gym and have made the following changes:
Diet
----
During the week (Mon-Fri):
Morning: 1 cup Kashi Cinnamon Harvest + 1 cup Fiber One + 1 cup skim milk, 1 cup of coffee with splenda and skim milk
Lunch: A lean cuisine, or a salad w/ basalmic PLUS lean protein (turkey or chicken / no bread) if going out, plenty of water
Dinner: Lean protein (steak/chicken/turkey or salmon) OR my usual sandwich - lowfat turkey, mustard, fat free cheese and 12 grain bread, fat free cottage cheese, plenty of water, an occasional glass of red wine
Snacks: Almonds, kashi bars, soy nuts
Weekends (Sat and Sun):
No change - except reducing sugar intake (smaller portions of pancakes and desserts). I have a few squares of rich dark chocolate (95% cocoa) w/o a lot of sugar.
Exercise
--------
During the week (Mon-Fri):
Mon, Wed, Fri: Since it's getting colder I am stuck with exercise machines. So I am continuing my running at 10:00 pace / 8 degree max incline / 40 minutes / ~3 miles.
Tues, Thurs: Swimming 1500 meters in the morning before work. After work, about 20 minutes of light cardio on an elliptical or exercise bike - then 40 minutes of weight lifting - working all muscle groups. Also about 15 to 20 minutes of core training with an exercise ball.
Weekends (Sat and Sun):
No change.
Result
------
It's been 2 weeks and I've gone from 220 lbs to 213 lbs (7 lbs)! Whohoo! It looks like I have broken my plateau.
Issues
------
I am exhausted!! I get about 7 to 8 hours a sleep a night, but still feel like I've been hit by a train. I am also experiencing dizziness and lapses of confusion or feeling delirious. Also, whenever I bend over or sit down, then stand up, I am also to the point of blacking out. I told my Dad (he's a doctor) about it and he thinks I might be getting orthostatic hypotension. I am going to go get my blood pressure checked this week to see.
Questions
---------
My first question is: how am I doing? So far I've done all of this without professional advice or training of any sort, so I'm not really sure if I am falling below or above expectations for my weight, age and size.
Second: Any recommendations? I'm sure there's a lot of diet changing I could do. My biggest problem is that my family and I hardly have *any time to cook*. I am working a full time 9 - 5 job, but also work *TWO* contract jobs on the side, during the evenings AND on weekends. Any diet changes have to fit with my narrow time schedule, etc.
Is my calorie intake enough? Too much? Should I change my weekend schedule?
It will be hard to change things up on the weekends if that's necessary. Mostly in part because I see the weekend as my "reward" for finishing out the week. It's how I've been able to make it this far.
Any additional thoughts?
Thank you in advance!!
Hi all!
My first post here.
I really need advice on how I am doing and where I should be going with my fitness and weight loss.I began my fitness journey on 1/1/2006 (yep, a new year resolution) and so far I am keeping up with it.
For ten years before this, I did absolutely nothing (no exercise) and never paid attention to my diet (candy, ice cream, pizza, and soda - lots and lots and lots of soda). As of 1/1/2006, at 6'4", age 26 (now 27), I weighed approximately 285 lbs and looked like Cartman from South Park. As a programmer and computer gamer, all I ever did was sit down at work, and sit down when I got home, in front of a computer - joy!
One day I got fed up because I couldn't even walk up a flight of stairs without getting out of breath. That was the last straw for me and I made a vow to get in shape!
This is how I started out, with diet and exercise:
Diet (1/2006 to 9/2006)
----
During the week (Mon-Fri):
Morning: 1 cup of Del Monte Sunfresh red grapefruit, 1 cup of coffee with splenda and 2% milk
Lunch: A lean cuisine, or a salad w/ basalmic if going out, plenty of water
Dinner: A sandwich - lowfat turkey, mustard, fat free cheese and 12 grain bread, plenty of water
Weekends (Sat and Sun):
Morning: Assorted fruit, 2-3 eggs and 12 grain bread w/o butter (or sometimes pancakes, maybe once a month), 1 cup of coffee with splenda and 2% milk
Lunch: Usually I would just munch on apples or nuts because I would sleep in and consider breakfast as brunch
Dinner: My family usually goes out to dinner on the weekend, so a small portion of something "ok" like a low-carb chicken dish. However, I would award myself with a dessert for doing good during the week
Exercise
--------
During the week (Mon-Fri):
* 1/2006 to 3/2006 - 30 minutes of cardio on the treadmill at a 12:00 pace. I did this to strengthen my heart to prepare for more vigorous exercising. This included varying inclines (max 6 degrees).
* 4/2006 to 9/2006 - 40 minutes of cardio on the treadmill at a 10:00 pace. Including varying inclines (max 8 degrees). Then I would do upper body: pushups - 4 sets of 20. Situps - either 100 regular situps or 300 crunches. Weights - 24 lbs doing biceps, tripceps and misc sets. During the summer I also would run outdoors Mon, Wed and Fri for 40 minutes @ 3 miles, rather than on the treadmill, always trying to beat my last time record on a daily routine / trail.
Weekends (Sat and Sun):
Rest time! Since the family wants to spend time together on weekends, I am usually running all over town, so I use the weekend to relax.
Result
------
From 1/2006 to 6/2006: I went from 285 lbs to 220 lbs! 65 lbs in 6 months, so about 10 lbs per month!
Issues
------
From about 6/2006 to 9/2006 I hit a weight loss plateau. I tried pushing myself from 3 miles a day to 5 miles a day per week - but ended up with injuries that would knock me out for a week or so (strained muscles and/or stress fractures). I must have gotten 4 injuries in the span of 2 months from pushing myself too hard. So, I changed my running schedule: Mon, Wed, Fri @ 3 miles (indoor or outdoor depending on weather). Tues and Thurs I would go for an intense bike ride (depending on weather), or do a light 20 minute jog on the treadmill with 10 lb weights.
After a couple of months of varying my exercise, I still wasn't seeing any result - so I changed my diet. I read up on calorie intake and several methods, such as varying calories throughout the week, or eating more, etc. I increased my calorie intake by snacking throughout the day with soy nuts, low fat/sodium beef jerky and protein bars on Mon, Wed, Fri. I also included small portions of pasta and more protein during regular meals. I tried this for 3 months - but still ended up without results!!
To make things worse, I got really sick last month and wasn't able to work out for 3 weeks!! ARGH!
New Changes
-----------
As of 10/1/2006 I joined a gym and have made the following changes:
Diet
----
During the week (Mon-Fri):
Morning: 1 cup Kashi Cinnamon Harvest + 1 cup Fiber One + 1 cup skim milk, 1 cup of coffee with splenda and skim milk
Lunch: A lean cuisine, or a salad w/ basalmic PLUS lean protein (turkey or chicken / no bread) if going out, plenty of water
Dinner: Lean protein (steak/chicken/turkey or salmon) OR my usual sandwich - lowfat turkey, mustard, fat free cheese and 12 grain bread, fat free cottage cheese, plenty of water, an occasional glass of red wine
Snacks: Almonds, kashi bars, soy nuts
Weekends (Sat and Sun):
No change - except reducing sugar intake (smaller portions of pancakes and desserts). I have a few squares of rich dark chocolate (95% cocoa) w/o a lot of sugar.
Exercise
--------
During the week (Mon-Fri):
Mon, Wed, Fri: Since it's getting colder I am stuck with exercise machines. So I am continuing my running at 10:00 pace / 8 degree max incline / 40 minutes / ~3 miles.
Tues, Thurs: Swimming 1500 meters in the morning before work. After work, about 20 minutes of light cardio on an elliptical or exercise bike - then 40 minutes of weight lifting - working all muscle groups. Also about 15 to 20 minutes of core training with an exercise ball.
Weekends (Sat and Sun):
No change.
Result
------
It's been 2 weeks and I've gone from 220 lbs to 213 lbs (7 lbs)! Whohoo! It looks like I have broken my plateau.
Issues
------
I am exhausted!! I get about 7 to 8 hours a sleep a night, but still feel like I've been hit by a train. I am also experiencing dizziness and lapses of confusion or feeling delirious. Also, whenever I bend over or sit down, then stand up, I am also to the point of blacking out. I told my Dad (he's a doctor) about it and he thinks I might be getting orthostatic hypotension. I am going to go get my blood pressure checked this week to see.
Questions
---------
My first question is: how am I doing? So far I've done all of this without professional advice or training of any sort, so I'm not really sure if I am falling below or above expectations for my weight, age and size.
Second: Any recommendations? I'm sure there's a lot of diet changing I could do. My biggest problem is that my family and I hardly have *any time to cook*. I am working a full time 9 - 5 job, but also work *TWO* contract jobs on the side, during the evenings AND on weekends. Any diet changes have to fit with my narrow time schedule, etc.
Is my calorie intake enough? Too much? Should I change my weekend schedule?
It will be hard to change things up on the weekends if that's necessary. Mostly in part because I see the weekend as my "reward" for finishing out the week. It's how I've been able to make it this far.
Any additional thoughts?
Thank you in advance!!