Simon log

S

simonpr

New member
Hi my name is Simon and I started my journey on January 23 2013, at 220 pounds, I’m 5’7 height,26 year old.
I’m now 196 pounds and I will share my experience.

My “Diet”
6:30 am Breakfast: Kellogg’s corn flakes without milk, Walgreens A thru Z multivitamin.
9:00 am: Raw almonds & peanuts
11:30 am Lunch: Instant oaks with cinnamon
3:00 pm: raw almonds & peanuts
5:30pm Dinner: Fried chicken breast without skin and fried plantains (the only option I have while work)
9:00pm more almond
I only Drink Water. (I don’t drink sodas since 2005 kidney stones nightmare). I stop drinking juice since January.


Workout program
Sunday, Tuesday, Thursday.(running for 1 hour ,7 am to 8 am)
Monday, Wednesday, Friday (mountain biking 2 hour 7 am to 9 am)
Saturday (Rest day). This day usually I eat pasta for dinner and a chicken sandwich instead of oaks for lunch.

Also I work 6 days 60 hours week on a warehouse and I walk a lot.

Log:
jan 23 220 lbs
feb 11 212
feb 19 210
feb 28 205
mar 7 201
mar 14 197
 
updates

updates
have been more easy than i though but now i have a problem i don't know at what weight to stop. i feel very comfortable at 180 but i continue to lose . im down from pants size 40 to 34,from T-shirt large to medium ,starting to see the abs


an 23 220 lbs
feb 11 212
feb 19 210
feb 28 205
mar 7 201
mar 14 197
mar 21 194
mar 28 189
abril 4 186
abril 11 183
abril 18 180
-------------------------------------------


hi Im now at 178, since march 15 i switched to a new workout routine.

Workout program
(i have to stop running i got a severe shin-splints issue) so i adapted to a new routine
Monday Tuesday, Wednesday, Thursday.(indoor air bike for 1 hour ,3xset of 10 push-up 2x set of 15 sit-up)
Friday strength training( 4xset of 10 push-up 2x set of 15 sit-up,dumbbell workout)
Saturday (Rest day). T
Sunday outdoor mountain bike usually im at the forest from 7 am to 11am



My new “Diet”
7:30 am Breakfast: Kellogg’s corn flakes without milk, Walgreens A thru Z multivitamin. 150 cal
11:30 am Lunch: Instant oaks with cinnamon 350 cal
3:00 pm: 1x nature valley almond bar 160 cal
5:30pm Dinner: Fried chicken breast without skin (the only option I have while work) 600 to 700 cal
at night if i get hungry i eat more cornflakes
I only Drink Water.

total 1260 to 1360 calories daily

Saturday i cheat on my 5:30 meal( hamburger,pasta,sandwich,pizza,etc)
 
Well done on your weight loss. It is a brilliant achievement. :party:

It is wonderful that you have brought your weight down to a level where you feel comfortable.

I ran your numbers through a BMI calculator.



At 5ft7 and 178 pounds your BMI is 27.9.

At 220 pounds, your start BMI was 34.5 which was classed as being towards the upper end of type 1 obesity (which goes from BMI 30 to 35).

While the BMI guidelines are undoubtedly flawed for people with a lot of muscles (my nephew who is a professional rugby player is certainly not overweight irrespective of what his BMI indicates) the fact is that it is a good guideline for the majority of us - and while most of us do a definite level of exercise - we are not "ripped"... It is after all the guideline that doctors use when they judge us - when they decide whether they should nag us to lose weight or for instance when they decide that we need to lose weight before they operate. Insurance companies also use this in deciding how healthy we are.

A BMI of 27.9 is officially still classed as overweight. The range for being overweight goes from 25 to 30 so you are currently in the middle of this range.

Since you appear to be reasonably happy in your food plan and in two minds as to whether it is time to stop or not - I would tend to keep going until the BMI was classed as being in the "healthy" range. This runs from 20 to 25.

I note that a weight of 159 pounds would give you a BMI of 24.9.

If it were me - I would tend to keep going down to 159 pounds.
 
do you know what your bodyfat % is, usually when the abs begin to show it would indicate about a 10% level which is quite healthy for a male.

a lean male is normally anything under 12% or 7% for an athlete
 
View attachment 20608
i think im around 13 to 15% body fat.
i have huge muscles on my legs and im starting to develop my chest and arms. i feel strong and not get tired during the day. i have never been so fit on my life.
 
I think at this stage any further losses would be purely for appearance rather than general health so how far you go now depends on how you want to look.
 
more updates

updates
165 pounds
:hurray: I DID IT pants size 32, can fit easy small/medium tshirt :hurray:


an 23 220 lbs
feb 11 212
feb 19 210
feb 28 205
mar 7 201
mar 14 197
mar 21 194
mar 28 189
abril 4 186
abril 11 183
abril 18 180
abril 25 177
may 2 173
may 9 172
may 16 170
mayo 23 170
jun 6 167
jun 13 165

new diet after April HUGE modification

6:00 am Breakfast: instanst oats with fat free milk and 2 medium bananas and 12oz whey protein shake
10:00 am 2 medium bananas
11:30 am Lunch: 1 and half oven chicken breast or oven chicken breast sandwich
3:00 pm: 1x nature valley almond bar and 1 banana
5:30pm Dinner: Fried chicken breast without skin and 8oz fruit juice
8:00 pm 1 banana and 1 granola bar
10:00pm 1 protein shake
usually i drink around 4 liter of water daily

Workout program
Sunday : hardcore day i ride mtb from 7 am to 11:30am+ 60+ miles
Monday: running 3 to 4 miles and insanity disc 14 Upper Body Weight Training
Tuesday: mtb from 7 am to 9am
Wednesday : running 3 to 4 miles and insanity disc 14 Upper Body Weight Training
Thursday: mtb from 7 am to 9am
Friday: mtb from 7 am to 10:30 am and insanity disc 14 Upper Body Weight Training
Saturday: rest

mtb= mountain bike
 
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