My Journey Begins.

Status
Not open for further replies.
AirborneGoove

AirborneGoove

New member
Age - 29 *30 in April*
Height- 5Ft 9In
Weight- 255lbs

This week was the first week I stopped drinking soda and my daily Redbulls. Everyday I have been going to the gym and riding the stationary bike for around 40-44 minutes @10-11 total miles daily. My heart rate while doing this activity stays at 135-155bpm. My daily calorie intake is around 1300-1500 calories, low I know. My plan next week is to incorporate some weight lifting after my time on the stationary bike. I just needed this week to kind of set a baseline/routine with actually going and the whole changing of my eating habits.

Eventually once I drop some weight I want to start running again and really get into back into a point where I am happy with how I look.

I am open to any and all pointers or even conversation about my low-ish calorie intake. I don't do anything else after my stationary bike session and sit behind a computer screen, so I was keeping my calories low by choice. It is currently day 4 and I really don't feel like I'm in a bad spot or anything. I have been getting headaches throughout the day but I suppose that is from the lack of soda and red bull. I used to drink 2-4 of the small cans of soda a day + a 12oz Redbull in the morning.

I am hoping that with these 10 miles a day on the bike, lowering my caloric intake and cutting out soda/energy drinks I will start to see some gains. I drink around 5-8 bottles of water daily @16.9Fl.OZ

If you have read all of this thank you for your time I hope to be an active member in this community!

Much love everyone!
 
Morning Workout- 11.45 Miles on Stationary Bike @46 min w/4 min cooldown. 10 Miles is target. Usually hit it at the 40-42 minute mark.

Breakfast- This has been my after workout breakfast for the past 4 days.

1 Orange @ 62 Calories
2-Eggs, scrambled @182 Calories
1-Thin Slice of Low Sodium Ham @60 Calories
1-Tortilla Wrap @220 Calories
1/4cup- Strawberries @13 Calories

Total-537 Calories.
 
Firstly well done for quitting the soda and Redbulls! I've always believed that fizzy drinks are insanely unhealthy, not sure if it is a mentality but even a sip of one makes me throw up. However, I have heard people have a lot of trouble trying to cut down or stop them altogether, so well done for that!

My advice would be to eat protein before exercising, or a protein shake which has no fat or sugar. This will help your legs and abdomen to become toned, they will look thinner and running long distances will be easier because of the muscles you have gained! I am currently eating 1000 calories a day, which isn't a lot, but like you most of my time is spent sitting down. And most of my intake is protein. I do 10 minutes of mixed exercises morning and night, and try to get a half hour brisk walk in each day - so, less than an hours proper exercise, which is pretty bad.

A daily diary can really help. And there is a free app called MyFitnessPal which can help you keep track of calories, as well as your nutrition intake - I had no idea I was going over my daily sugar allowance until getting that app!

Good luck with everything and please keep us updated!
 
Last edited:
Mika134 said:
Firstly well done for quitting the soda and Redbulls! I've always believed that fizzy drinks are insanely unhealthy, not sure if it is a mentality but even a sip of one makes me throw up. However, I have heard people have a lot of trouble trying to cut down or stop them altogether, so well done for that!

My advice would be to eat protein before exercising, or a protein shake which has no fat or sugar. This will help your legs and abdomen to become toned, they will look thinner and running long distances will be easier because of the muscles you have gained! I am currently eating 1000 calories a day, which isn't a lot, but like you most of my time is spent sitting down.

A daily diary can really help. And there is a free app called MyFitnessPal which can help you keep track of calories, as well as your nutrition intake - I had no idea I was going over my daily sugar until downloading this!

Good luck with everything and please keep us updated!
Click to expand...

Thank you for the info and the whole "MyFitnessPal". Currently I have a super cheap phone so when I do get another one or some more memory I will have to look into that. For now I just write everything down on a notepad and will be writing it down here too.

Soda/Pop/Sodapop, is for sure a killer when it comes to sugars and what not. I will have to look into the protein before working out, even more so when I eventually ramp up my gym routine in the coming weeks. I also forgot to add that every weekend I play competitive Paintball/Airball or Speedball. So that's another good day of sprinting,crawling and a lot of lunges.crouches. It will be nice when the work in the gym shows itself on the field too.

Much love and thanks for the luck, I will be updating daily for sure!
 
Glad to see you posted in here!

Paintball sounds so fun. I've always wanted to try it, but never had a good group to go with.
 
Lunch- 3/8/2018

2 Cups - Romaine Lettuce @16 Calories
1/2 Cup - Shredded Chicken, cooked in crock pot @148 Calories
1/2 Cucumber @23 Calories
2 TBSP- French Dressing @146 Calories

Meal Total - 333 Calories
Day Total - 870 Calories
 
-Cory- said:
Glad to see you posted in here!

Paintball sounds so fun. I've always wanted to try it, but never had a good group to go with.
Click to expand...

I highly recommend it, its such a fun sport/activity. Great way to blow off some stress too. Even if you just go and play Woodsball at your local paintball place you will have a blast. If you are on facebook you should type in the name of your local fields if you have any and see if you can join a group. The communities are small but very friendly, usually you can find a group that is going and see if you can tag along. Its a little on the expensive side but it is def a fun time!
 
Mika134 said:
My advice would be to eat protein before exercising, or a protein shake which has no fat or sugar. This will help your legs and abdomen to become toned, they will look thinner
Click to expand...
Specific protein timing is "Bro Science" a myth, and does not work the way you suggest. however having a small amount of carbohydrate before a long training session is a benefit.

AirborneGoove said:
I have been getting headaches throughout the day but I suppose that is from the lack of soda and red bull. I used to drink 2-4 of the small cans of soda a day + a 12oz Redbull in the morning.
Click to expand...

Caffeine itself in not a problem unless it is having an effect on your ability to sleep or causing you heart problems. having caffeine without the sugar will help you get away from the soda without the withdrawal symptoms. Caffeine actually boosts fat metabolisation which is why it is in almost all pre-workout supplements and weight loss products. however the rest of the ingredients are usually rubbish.
 
Trusylver said:
Caffeine itself in not a problem unless it is having an effect on your ability to sleep or causing you heart problems. having caffeine without the sugar will help you get away from the soda without the withdrawal symptoms. Caffeine actually boosts fat metabolisation which is why it is in almost all pre-workout supplements and weight loss products. however the rest of the ingredients are usually rubbish.
Click to expand...

Yeah, I've been having an afternoon cup of home brewed coffee in hopes of getting rid of the headaches, ironically today the typical headache I've had has been gone. Day 4 no soda or energy drink, so hopefully I've kicked the withdraw nonsense. I was never one for pre-workout drinks or anything even when I was at my most fit. I can power through my workout just fine, granted the boost to the metabolism I've never thought of. Makes sense. Even my wife said today she can see the drive in me.

Truth be told I was going through some old deployment photos and saw a couple pictures of myself and just thought, I used to be that?! That's all the motivation I need at this point. Plus I have a music festival I am going to in a couple months and I would like to have my shirt off.

ZRpT5Me



ZRpT5Me
 
Dinner- 3/8/2018

1 Cup - Cooked Ziti @300 Calories
1/2 Cup Homade Pasta & Tomato sauce @92 Calories
1 Meatball,Beef Homade @205 Calories

Meal Total - 597 Calories
Day Total - 1467 Calories *Higher Day*
 
Welp first week into this is done on the gym aspect. I will be taking tomorrow,Saturday, off for a rest day because I want to be nice and rested for Paintball Practice on Sunday. This week I have put in 56 Miles/including cooldown on the Stationary Bike. I went early in the morning, around 7am all 5 days. Next week I plan on adding weights back into the mix to help burn even more calories. This morning when I stepped on the scale I was 3 pounds lighter. After the Gym and Breakfast + 2 bottles of water I am right back to my pre workout weight -_- haha. Damn water and food!

Friday 3-9-2018 Breakfast.

1 Orange @ 62 Calories
2-Eggs, scrambled @182 Calories
1-Thin Slice of Low Sodium Ham @34 Calories
1-Tortilla Wrap @220 Calories
1/4cup- Strawberries @13 Calories
Total- 511 Calories.

Note
After eating the Ziti, pasta and tomato sauce and single meatball that my dad cooked, I woke up this morning for the first time this week not hungry!! Its literally one of my fav meals that my pops makes and portioning it out took a lot of self control last night. It was the first real hearty meal I had all week and I enjoyed it so much. Im pretty sure my body used up all of that meatball! Was wondering if anyone had any tips on that dinner meal. I would like to have the same thing for leftovers for dinner again tonight and am wondering if that would be a good or bad thing. Calorie wise I would have the same day as yesterday.............
 
Just want to reiterate what Tru said. Spot reduction is a myth and you definitely can't spot reduce my eating more or less protein/carbs.

Sounds like you've had a very successful first week! Eat the pasta and meatball if you want it. In general, calories are calories. There are some benefits to tracking things like carbs, protein, fats, and micronutrients, but I would say that becomes more important when you are lifting weights frequently and with heavy weights or if you are already at a healthy weight and are trying to recomp. That being said, I wouldn't eat it every day for 2 weeks, but that's more because you'd probably be missing out on some vitamins and minerals when there isn't variety in your diet.
 
-Cory- said:
Just want to reiterate what Tru said. Spot reduction is a myth and you definitely can't spot reduce my eating more or less protein/carbs.

Sounds like you've had a very successful first week! Eat the pasta and meatball if you want it. In general, calories are calories. There are some benefits to tracking things like carbs, protein, fats, and micronutrients, but I would say that becomes more important when you are lifting weights frequently and with heavy weights or if you are already at a healthy weight and are trying to recomp. That being said, I wouldn't eat it every day for 2 weeks, but that's more because you'd probably be missing out on some vitamins and minerals when there isn't variety in your diet.
Click to expand...

Thanks for that, the only time I care about timing my eating is directly after a work out. I like to get those eggs and fruits in me within a half hour to an hour after I get home from the gym. I eat before I shower hahah. I figured calories were calories its just good to hear that. The App that was suggested to me MyFitnessPal is amazing. It tracks the calories, carbs,fat, sodium and sugar. I actually am so thankful for this forum for these exact reasons! Its good to see it all broken down instead of me having to research it all myself.
https://imgur.com/3FA2mNa
 
Totally. I mean, if you WANTED to, you could lose weight eating nothing but Big Macs and Doritos as long as you kept it under your TDEE. Granted, you'd probably be hungry all the time and I wouldn't recommend it for your health, but you don't necessarily have to eat specific things at specific times to lose weight. Just use your common sense. Don't eat like an asshole, try to get in some fruits and veggies because they keep you full for relatively little caloric expense, and be honest with yourself about the things and quantities that you're eating.

Also, myfitnesspal is great. I use it to track stuff too. I think another popular tracker around here is Chronometer? You might check that one out too if you get unhappy with mfp.
 
Friday 3-9-2018 Lunch- Moved up to a full cup from a half cup of chicken due to MyFitnessPal saying the full cup on yesterdays full calorie count. Good for me because yesterdays half cup of chicken in the salad didnt seem to fill me up!

2 Cups - Romaine Lettuce @16 Calories
1 Cup - Shredded Chicken, cooked in crock pot @165 Calories
1/2 Cucumber @8 Calories
2 TBSP- French Dressing @146 Calories

Meal Total - 335 Calories
Day Total - 846 Calories
 
It sounds like you are doing really well & have such a solid plan to get back to being fit & a healthier weight. The WLF diary section is a great place for support & advice. A belated welcome to you :)
 
cate said:
It sounds like you are doing really well & have such a solid plan to get back to being fit & a healthier weight. The WLF diary section is a great place for support & advice. A belated welcome to you :)
Click to expand...

Thank you Cate, I am enjoying this place a lot more than I thought I would!

Today was a little rough. I seem to be pretty hungry after lunch. The salad with a cup of chicken in it just doesn't seem to be doing enough. Granted I've made a big change between my caloric intake, no soda, and a big week of activity in terms of 50+ miles on the stationary bike so who knows. I'm sure part, if not most, is my body is still in a bit of shock. Today was a struggle mentally though I wont lie. At about 4PM I had to have a snack in the form of a 1 - cup of cantaloupe.

Now I am enjoying my dinner and will be asleep in a couple hours I'm sure. Thank you for the "belated welcome again"!

Friday 3-9-2018 Afternoon snack + Dinner

Snack
1 Cup- Cantaloupe Cubed @53 Calories

Dinner
1 Cup - Cooked Ziti @300 Calories
1/2 Cup Homade Pasta & Tomato sauce @92 Calories
1 Meatball,Beef Homade @205 Calories

Meal Total w/snack - 650 Calories
Daily Total- 1496 Calories
 
You may need some more calories, but especially more protein. Try some yoghurt with your fruit and/or some unsweetened almond milk or a small handful of raw almonds. I love beef jerky & always have some with me. Territory Jerky is almost pure protein, with few additives.
Eating too few calories & being hungry is not sustainable long-term.
I have found this forum to be very friendly & supportive & I'm glad you feel comfortable here. It's how life should be.
 
Saturday morning, woke up at 4:30 am wide awake -_- Its my "off" day and Im currently feeling guilty about not going to the gym today. I know I put in work for my first week of "gym life" Monday-Friday by doing 10+ Miles a day in 40 minutes on the bike, yet im still feeling upset about it.

Changed up my breakfast wrap from a flour wrap to a whole wheat one.

Saturday 3-10-2018 Breakfast

2-Eggs, scrambled @182 Calories
1-Thin Slice of Low Sodium Ham @34 Calories
1-Tortilla Wrap @210 Calories *Will be changing my brand to a better Whole Wheat one with less sodium and even less calories. This Brand has a lot.
1/4cup- Strawberries @13 Calories

Meal Total- 439 Calories
 
Status
Not open for further replies.
Back
Top