My weight loss journey: 290 to 204 in 1 year
- Thread starter e23k137
- Start date
pantheist462
New member
Nice man. Did you do anything technical like counting out grams of protein fat and carbs? Or did you just do a general change?
Well, basically, I began by cutting everything that was considered as ''scrap''. Basically no alcohol at all, no fast food, no eating between meals. I wanted to eat 3 good, filling meals each day.
I figured out that I needed nearly 3500 calories each day, so I cut my overall intake for the 3 meals to 2200 calories overall, to get a deficit of ABOUT 1300 calories each day, which is 9100 deficit per week, so 2,6 pounds ONLY cutting on food. Add 500 calories of exercise each day on this and you get another pound, for a total of 3,6 pounds lost each week. I did all those estimations before beginning my weight loss journey and it appeared to be pretty exact.
For sure, after a while, you want to get more out of your daily calories budget of 2200 calories. 2200 calories in white bread, or 2200 calories of low-fat cottage is really a huge difference. You won't last long with 2200 calories of white bread and these are empty calories. 2200 calories of cottage, though, will fill you for a long time. So basically, I figured out that SOME carbs are OK, but really not all. You must eat whole grains and stuff like that. Proteins are very good for weight loss and you need a little fat, too.
I ended up with something like 400 calories for breakfast, 600 for lunch and 1000 for diner. I usually have a 200 calories snack at the end of the night (habitually, 1% cottage cheese). My daily 2200 calories budget could be spent with what I wanted but since I had some healthy food, I was never hungry.
MIRACLE FOODS ARE:
-Quinoa
-Cottage cheese
-Cucumber
-Bananas
I figured out that I needed nearly 3500 calories each day, so I cut my overall intake for the 3 meals to 2200 calories overall, to get a deficit of ABOUT 1300 calories each day, which is 9100 deficit per week, so 2,6 pounds ONLY cutting on food. Add 500 calories of exercise each day on this and you get another pound, for a total of 3,6 pounds lost each week. I did all those estimations before beginning my weight loss journey and it appeared to be pretty exact.
For sure, after a while, you want to get more out of your daily calories budget of 2200 calories. 2200 calories in white bread, or 2200 calories of low-fat cottage is really a huge difference. You won't last long with 2200 calories of white bread and these are empty calories. 2200 calories of cottage, though, will fill you for a long time. So basically, I figured out that SOME carbs are OK, but really not all. You must eat whole grains and stuff like that. Proteins are very good for weight loss and you need a little fat, too.
I ended up with something like 400 calories for breakfast, 600 for lunch and 1000 for diner. I usually have a 200 calories snack at the end of the night (habitually, 1% cottage cheese). My daily 2200 calories budget could be spent with what I wanted but since I had some healthy food, I was never hungry.
MIRACLE FOODS ARE:
-Quinoa
-Cottage cheese
-Cucumber
-Bananas
damn thats clean, how tall are you by the way? im 6'0 and started at 310 about a year ago, now im down to 262. congrats dude people like you are the reason i started to lose weight because you look at the before picture and there's no better feeling than looking at how you look now compared to before.
heatherisadork
New member
I agree with knuck, looking awesome and mad attractive. You're cute in the first picture too but I think your features are a lot more pronounced looking with the weight loss.
wow
I'm a guy, I'm 100% straight and yet I still think you're kinda hot on the second pic
I guess it's just envy. I am at the same starting weight and I just can't imagine myself looking anything like that
Great job !
Thanks for the comment!
Well, before beginning, I told myself... If I began this 6 months before, I would already be under 210 pounds... But now I'm 290... So I'm going to give myself a kick in the ass and do it.
Beginning is hard but once you get used to it, it's easy and challenging, people tell you that you look better, and you look at yourself and say like wow... I made it.
If you have any questions on how to do it, ask me. I'm not a professionnal, I'm not a dietician or a physician, but now I know what works and what doesn't work!
You can do it.
I'm 5'11''. 310 to 262 is very good, keep up the good work and don't give up. You're right, there's no better feeling than looking at how I look now compared to before!!!
shrinkingLeon
New member
Great job! Truly inspirational and aweseome.
I'm about the same height as you, and I've lost about 90 pounds so far myself. I have about 65-70 more pounds that I want to lose. I'm on a low-carb/low GI diet, but I've slipped a few times, but I had to realize that this is a marathon, not a sprint.
What is your exercise routine? Do you combine weightlifting and cardio?
I'm about the same height as you, and I've lost about 90 pounds so far myself. I have about 65-70 more pounds that I want to lose. I'm on a low-carb/low GI diet, but I've slipped a few times, but I had to realize that this is a marathon, not a sprint.
What is your exercise routine? Do you combine weightlifting and cardio?
@shrinkingLeon
Well, I'll try to eliminate high GI carbs forever, as they're bad for everyone, if you want to lose weight or not. I try to upper my carbs intake a little and I realized that good carbs can be filling, and provides much more energy than proteins and fat. I didn't cut on carbs such as whole weat pastas, 12-grains bread, quinoa, oatmeal, most fruits, etc... I also found out that without all carbs, I had crazy cravings but when I have some carbs at each meal (not too much), I eliminate cravings and I'm full of energy. You could give it a try, but if your strategy works currently, stick to it. 90 pounds is a lot of weight
My exercise routine is: one day workout, one day off, one day workout, one day off, etc... So I could train monday, wednesday, friday, sunday. The only thing I do for now is running (jogging), for about 35 km per week, or 3 hours. As I was obese 6 months ago, I think it's important to get rest days, recover and don't stress the body too much and this way I avoid injuries and ALSO I avoid giving up and getting tired. I'll do some weightlifting when I'll have my goal weight, which is 195 pounds. I'm currently 204.
Like you said, yeah, this is a marathon, not a sprint. Losing weight is easy, keeping it lost is the most difficult part, so we must take one day at a time and be rationnal in our choices!
Good luck for your 65-70 pounds! You can do it for sure.
Well, I'll try to eliminate high GI carbs forever, as they're bad for everyone, if you want to lose weight or not. I try to upper my carbs intake a little and I realized that good carbs can be filling, and provides much more energy than proteins and fat. I didn't cut on carbs such as whole weat pastas, 12-grains bread, quinoa, oatmeal, most fruits, etc... I also found out that without all carbs, I had crazy cravings but when I have some carbs at each meal (not too much), I eliminate cravings and I'm full of energy. You could give it a try, but if your strategy works currently, stick to it. 90 pounds is a lot of weight
My exercise routine is: one day workout, one day off, one day workout, one day off, etc... So I could train monday, wednesday, friday, sunday. The only thing I do for now is running (jogging), for about 35 km per week, or 3 hours. As I was obese 6 months ago, I think it's important to get rest days, recover and don't stress the body too much and this way I avoid injuries and ALSO I avoid giving up and getting tired. I'll do some weightlifting when I'll have my goal weight, which is 195 pounds. I'm currently 204.
Like you said, yeah, this is a marathon, not a sprint. Losing weight is easy, keeping it lost is the most difficult part, so we must take one day at a time and be rationnal in our choices!
Good luck for your 65-70 pounds! You can do it for sure.
RollUpAndShine
New member
you are really very very attractive haha
wonderingwhy
New member
Wow, you look fantastic. You're gorgeous! Well done! x
wonderingwhy
New member
I think you look great the way you are, but its your body. Maybe you should try and build up some muscle but dont take it too far, it can be horrible when guys go too far!
xx
xx
damn were pretty much the same height, damn so that gives me an idea about the weight i wanna be, i was thinking 220, but now im leaning more towards 200-205, some people have told me to drop down to 180, but i was like i dont know i want to be more like 200-220 because thats what my friend weighs and he's like 6'1 and he looks thin, but not all bone skinny, he still looks big like his chest, arms etc, but the stomach is pretty flat, thats what im looking for.