MY diary..........I guess....

Drl7845066

Drl7845066

New member
I have attempted weight loss a few times....
turn clock back 5yrs................................................................................2004...
me 220lbs, smoker, drinker, not eating healthy....active.
Weight gain begins.............
Quit smoking..eat more.....15lbs.....STILL NON SMOKER QUIT COLD TURKEY..................
Marriage.......10lbs a happy man is a fat man.........
New job on evening shift.................10lbs
DR thought I needed Lexapro.....recently......10lbs
I am now at 260ish.....did a diet a while back when I was still in the 250s andgot to 242 in a week....."new mayo clinic diet" I was a wreck doing that...quit it....went to gym for a while.....wife had family health issues...Hard to find time to get in gym....was doing good.
Now back on days FINALLY!!
I need help.........
I eat plenty of fresh fruits....bananas and apples 2 a day each or 1 big apple (fuji apples are the greatest) and banana. 2 Yogurt (dannon L and Fit. 60 cal size. 1/2 cup raisins mixed in with yogurt.some left over to eat plain. ..makes really good yogurt....blueberry raisin, vanilla raisin, raspberry raisin, anything raisin i guess...try it you'll like it. Whole Wheat bread.....Whole wheat flour first ingredient.....and Jenny-O oven roasted turkey breast shaved,,,,about 1.5 lbs a week....5 sandwiches. no mayo etc........and Jenny-O turkey pastrami....3 thin slices for flavor on sandwich.....sugar free lemonade mix in water....100+ oz a day of liquid. I cant lose weight....I ride my bike 30 min, stretches, pushups etc....any motivation, words of encouragement, advice would be great....thanks. I am sticking to this now.........................................................out.
 
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Hey Drl,

Life really gets in the way sometimes, doesn't it? It's good to see you are motivated and moving forward in wanting to reach your goals.

Could you post an entire days worth of eating? I realize you've sorta done that, but it's somewhat hard to piece it together.

An example would be

8am breakfast - 1 cup of yogurt
12pm lunch - 2 slices of whole wheat bread with 3 oz turkey slices with 1 tbsp mustard

and so forth. The more specific you are in laying out what you're eating, the easier it is to pinpoint what's not working.

Also, do you still have a gym membership? What does your weeks workout look like? If no gym membership, what equipment if any do you have at home to utilize?
 
Morning....5:00 am
30 min bike ride indoor magnetic trainer medium pace..
Protein drink 2 scoops body fortress whey protein-12oz fat free milk, and banana blended, for breakfast following bike ride.....
morning snack: apple 11:00am
Lunch 1:30 p 1 turkey sandwich approx 3oz turkey and 10z turkey pastrami no mayo etc...2 yogurts w raisins...
Afternoon snack 3:30 apple or banana
Dinner: varies...sometimes another turke sandwich, something usually light, on occasion some mom in laws fried chicken tenders or meatloah, with sides.
No more to eat after that maybe some yogurt or banana.
Evening bike ride when not exhausted for 1hr at meduim pace on indoor trainer or 30 min walk on treadmill at 3.5mph.
That about somes up my day......thanks for the help.
 
Hello Drl (is that Darrell?) and welcome aboard on the forums. We wish you the best of luck here and I think you will find plenty of solid advice and support along the way.

I will be happy to add in my two cents, starting by advising you to read. Read the stickies here, read them elsewhere, read about South Beach to learn about insulin response to blood sugar and how it affects overall health, read about energy pathways, read about metabolic response, read about anything health related that catches your eye or interest. (I'm not saying to read about all these things in particular, just making good examples, poke around)

Second, please post your stats if you would. I got that you are male and 260ish, but height and age are factors too.

Incorporating some exercise is wonderful. I would make sure you get (almost) as much resistance training as cardiovascular work. This is because your body naturally wants to shed some muscle with the fat as you lose weight and doing strength training will minimize this. And trust me, the more of the weight you lose being expressed as fat the better.

I think your diet could use work. On a side note, I use diet not as a system of eating that you "go on" to lose weight but rather as the things you eat. e.g. the panda has a diet of shoots and leaves.

Anyways, what sort of bread for the sammies? White is awful vs. whole wheat, which I would recommend. What sort of sides with dinner? Where are the veggies? A little protein with every feeding is beneficial. And as backwards as it might sound I wonder if you haven't cut yourself too lwo on calories.
 
Hey Drl, welcome.

Based on what you describe, here's what I'm estimating:
Breakfast: 450 calories
Snack: 100 calories
Lunch: 1055 calories
Snack: 120 calories
Dinner: 700 calories (if it's only the same turkey sandwich from lunch)
Snack: 120 calories (banana)

So you're consuming about 2545 calories *if* you're not eating anything other than a 2nd sandwich for dinner. If you're eating meatloaf, fried chicken, sides, etc., then you're consuming more. And that's assuming your measurements are spot on.

You said your weight is about 260, I calculated your maintenance calories at 3640 and your reasonable diet calories at 2558.

Given all of that, you should be losing weight on this diet. But ... again, if your measurements are off or if you're eating more at night than just another sandwich, you could easily be slipping up to above 3000 calories, which would slow your weight loss down a lot.

The other thing is, your diet is very carb heavy and I don't see any veggies at all. The apple and the banana are good, but you really want to get some veggies in there, too.
 
Drl7845066 said:
Morning....5:00 am
30 min bike ride indoor magnetic trainer medium pace..
Protein drink 2 scoops body fortress whey protein-12oz fat free milk, and banana blended, for breakfast following bike ride.....

morning snack: apple 11:00am plus protein (cottage cheese, natural PB)

Lunch 1:30 p 1 turkey sandwich approx 3oz turkey and 10z turkey pastrami no mayo etc...2 yogurts w raisins... (cut back on the 10z of turkey pastrami and get rid of the raisins - incorporate 1 cup vegetables)

Afternoon snack 3:30 apple or banana plus protein (12 almonds, cottage cheese, hardboiled egg)

Dinner: varies...sometimes another turkey sandwich, something usually light, on occasion some mom in laws fried chicken tenders or meatloah, with sides.
No more to eat after that maybe some yogurt or banana. keep the fruit to the beginning portion of the day and instead have some veggies at this time

Evening bike ride when not exhausted for 1hr at meduim pace on indoor trainer or 30 min walk on treadmill at 3.5mph.
Click to expand...

Hey Drl,

I've added some suggestions in bold to your eating plan. What time is dinner at? And what time are you going to bed at? You could be eating a small snack after dinner time depending on the time you retire to bed. You want this last snack to be protein based. You could have another protein shake or cottage cheese.

Are you not doing any strength training?
 
i usually eat dinner at 6:00 sometimes a little later...usually in bed by 10:00 I'll start eating more veggies...seems to be the thing going here...spinach and broccoli will prolly be what i eat..
 
The Scale.........

Weighed at work with normal work attire:
264
Measured gut at belly button rested 47"
Sucked in 42"
Chest area under the pits across the nips...47"

Going at it now....I'll update soon. Thanks for all the support.
 
Drl7845066 said:
I weighed again today 260. 4 lbs 2 days......
Click to expand...

That's great Drl.

I'd suggest making a full-out journal (both nutrition and exercise) if you can allocate the time for such. It allows you to look back on what worked and what didn't. Eventually you'll hit a slow down, and it'll be easier to narrow down any issues based on current and past habits to make adjustments.

Measure at the chest, the belly button and the hips. No need to measure your waist while 'sucking it in'.


Drl7845066 said:
i usually eat dinner at 6:00 sometimes a little later...usually in bed by 10:00 I'll start eating more veggies...seems to be the thing going here...spinach and broccoli will prolly be what i eat..
Click to expand...

No need to have an evening snack then if you're going to bed so early.
 
254...I shaved finally...a treat if you may...10 more = shave again...I still trim and keep short, but no smoothface...
 
I use an industrial scale that is calibrated monthly...pretty close. I wish I Would have pictured the first time that I weighed. I am now under 254....weighed after eating etc and was 253.5 thursday..Feeling better everyday.
 
Wanted to stop in and say you are doing great!! Keep it UP!!!! You will be at your goal before you know it. Your avatar picture looks great too! Is that after shaving? Try to update more often! haha I will be checking back in on you. :)
 
I uploaded some pictures in photo album. They are a little old...last year but fairly representative of what i was near when I started my quest. Will take some current pics soon and post.
 
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