Weight Loss Journey for Feeling Gooder

Status
Not open for further replies.
To quote Billy Joel "I don't know why I go to extremes"


Someday I'll have to find the right balance but for the next few months it looks like I'm all set to go towards a healthy extreme. Went back to the first post in this thread and updated it with an expanded set of goals. Not sure if the order is right when it comes to where the body fat % goals and April running goals will fit in with the weight loss goals so maybe it's more of a checklist at this point.
 
A healthy extreme is better than a unhealthy one. Just watch out for burnout my new friend. It can get ya. I keep waiting for some curveball to hit me like an injury or a life stress...It has gotten me off plan before.


See ya Monday. I will be working on my land all weekend. No internet out there. But there is lots to burn calories.
 
Should have known my twin has land to work on.... have land out back of our place as well. Mostly thick brush and had been enjoying getting out there to thin it out although now it's snow covered...


Hope you have a great weekend.


Finished calculating my BMR to see how much fuel I should be burning through every day. Not counting calories yet but it's only a matter of time until weight loss slows down enough to force me to start counting.


Looks like if I can keep my activity levels up I'll need 3200 Calories a day to maintain weight so if I can fit my meals into 2000/day I should be able to maintain a reasonable deficit.
 
AI'll take the high number happily, one of the few advantages to being big these days.

I used some method I found based upon lean body mass and the number for BMR came out to around 2100. My hope is to work out often and hard enough to get to a moderate multiplier. The model I had found said to use 1.55 for moderate workouts.
Not sure how accurate the actual numbers are going to turn out but I should find out in a few weeks. Now to make it through two more nights before weighing in. I will see if I can find a reference to the model I used and post my actual calculations over the weekend once I get back to a real computer/keyboard.
 
Hey feelingooder! Thanks for taking the time to write in my diary. I just love this forum...so many good inputs and inspirational thoughts from around the world! People who would have normally had no contact are now helping each other...awesome isn't it?!

I'm not up on BMR...it sounds like you're a calorie burning machine when you move! I do know that as I continue to lose weight, I increase the resistance on my exercise routine in order to keep burning the same amount of calories...I only weigh once/month, so that typically means I lower my weight entry and increase the resistance 1/month..it's working for me.

Like Brawny77 said...stay focused and don't overdo at the beginning and get frustrated and burned out...I've been at this thing (this time) since June 2011...and consistency is the key..just do when you plan to do it...if it's 3 days/week, make sure you get that...if you feel like more, then great..but always do what you planned!

Take care and keep up the good work!

Sarah
 
Found the link to the BMR calculations I went through at http://www dot shapefit dot com /basal-metabolic-rate.html


When I followed the Katch-McArdle formula my results came out to be:


BMR = 370 + (21.6 X Lean Body Mass in Kg )


Current weight 283.6 lbs

% body fat 37.5

% lean body mass = 62.5%


So my lean body mass in lbs = 177.25lb /2.2 to convert to kg = 80.5 kg


So my current BMR comes out to 370 + (21.6 * 80.5) = 2108


The multiplier to figure out approx calorie requirements per day goes from 1.2 to 1.9 depending upon activity level and my current plan is to make sure I get in enough exercise between cardio and weight training 3-5 days to hit a moderate exercise level to which means my total daily calories should come out to:


2108 * 1.55 = 3268


So my plan is to try to keep calories/day near 2000 while burning a 1200 calorie deficit which if all goes well should result in a 2-3lbs of loss per week. I plan to keep track of lean body mass based upon the percentages I get from my bathroom scale. I'm not 100% convinced that it's going to be super accurate but as long as it's good to a couple hundred calories in either direction it'll be good enough for the first few months. If it starts slipping I may have to go out and get fat calipers to keep track. The other


One day to weigh in. Hoping for one last big number before the weight loss tapers off to a more sustainable level.


Thanks again scbib and all who have dropped by to catch up on my journey so far
 
Woo Woo! Another 9.8 lbs down! So with the first two weeks done, things should be returning to a normal weight loss next week.


Super stoked to be past the next goal in my chain but want to slow down this weight loss... now where did I put that bucket of chicken???
 
I wanted to say congrats on the weight loss so far and i really LOVED your small victories list. keep up the good work!
 
Thanks again Rissa and Oldschool,


Having the first two weeks behind me as a motivation boost is a big help. Looks like the plan I have can work, now it's a matter of sticking to it and finding ways to avoid burning out as brawny has already mentioned.


Been thinking of some additional fitness goals to add into the mix to keep me working towards specific goals. Have a couple ideas already in terms of some running and a short race/obstacle course event that's coming up a bit later that I may start training for. Last year I had signed up for a half marathon but didn't start training in time and ended up cancelling out.
 
Hey...somebody told me there was a bucket of chicken in here....


Dang you must not have ate it...what a good weigh in....You are now the little twin!


Nice work dude...I bet you are thinkin of 5ks and stuff like that.


Your snowball is rolling.


Keep up the good habits!
 
You're right about the 5k, last year I ran a 10k but scheduled it for a little early in my training so it really hurt but I did finish it. Unfortunately, I didn't schedule a realistic follow up event and let me training go off the rails so this year I need to start out slower and gradually build back up.


Found my old spreadsheet from 2009 and looks like my numbers for both bodyweight and body fat % are lining up with my last run at losing weight. Nice to have the sheet filled out as I can now follow along to see how this year's results are going to stack up.


According to my math and bathroom scale percentages it looks like I'm down from 106 to 98 lbs of fat. Fun fun fun....
 
wow 98lbs of fat...that means I have at least 105...Dude thats like having a 5th grader around my waist....I gotta get some more of the weight off
 
I like "Pass by that fast food joint and have no desire to drop in" I like this one, I learned today I am already there. I went to the store with my father in law who was on a quest to find junk food for his mother... while at the store he picked up a box of Nuttybars for himself... Oh how I love them. so we get back into he car and he starts eating one, turns to me and asks If i would like one. They smelled Amazing but for some reason when I looked at it I had no urge to eat it and so as we drove home I realized I won. Ironically the whole time he had been talking about wanting to go on a diet and what not. Every two weeks my friends and I have a "game night" where we get together and play games of some kind. On game night we ALWAYS go to Arbys or Subway or some local fast food to get food out of the way and get to playing some games. We went to Arbys and Normally I would get A Mushroom and swiss and a large fry or something to that effect. Friday I got a Jr roast beef and a diet soda, when we got back to my place I drank a cup of Juice I had made that day. The point of my story is while we were there I felt No desire at all to eat their food... I only got a sandwich as a reward... I did not enjoy it. after two weeks of eating Whole foods, Veggies and LOTS of fruit I just didn't want fast food.


TL;DR: I no longer enjoy fast food.


Originally Posted by feelinggooder


Quick post this morning to put up a reminder to celebrate the small victories along the journey.



There are going to be setbacks along the way but there are going to be more small victories. Here are a few of the ones I plan to look out for:




Bending down to put on my socks takes less effort and no longer shames me...

My wardrobe increases as that shirt/pants/coat that used to be tighter no longer endangers the lives of those around me from a button popping free...

Reclaiming a belt notch that had been surrendered months ago

Can complete extra reps/sets or add weight to any strength exercise, can go a couple minutes longer or miles further in cardio exercises

Have more energy to chase around my three year old daughter

Pass by that fast food joint and have no desire to drop in

Successful weekly weigh in that sees a drop in weight
Click to expand...
 
Just aim to be consistently inconsistent. It's inconsistent healthy eating and inconsistent exercise that got us here...right?
 
Looking back on the past few years I definitely see the chalk outline of inconsistency every other step of the way.


Only way to change is to a day by day commitment to making the right decisions.


Corny philosophy mode on:

I used to play quite a bit of poker and find that this is a lot like playing limit holdem. The people that win are the ones that make the best decisions consistently and not worry about the results of any single hand. Individual good and bad days and decisions don't make as big a difference as what decisions are being made on the average day.

Corny philosophy mode off:



Youtube Music selection of the day:

"Not in love" Crystal Castles featuring Robert Smith


What is everyone else listening to?
 
ahhhh lunchtime... Been crazy hungry this past day or so, might have to up the portion sizes of my meals.


Turned down another lunch invite today that made me realize a few things:


I used to go out for lunch way too much

Money lasts a whole lot longer in my wallet

I'm only spending some of that additional money on healthy groceries

It'll soon be ok to start reintroducing occasional trips out for lunch as long as it's to a place with some healthy option



I also listened to a few podcasts recently and have been trying a couple 'tricks' that they mention such as switching to smaller plates/glasses, limiting the amount of food you put on your plate and not eating in front of the computer/tv (still working on that one). Apparently it's supposed to help control portions and it does seem to help.



Think it's time to start using one of these posts to track food for a few days to see what and how much I've been eating. Already know that I need to start adding more veggies so hopefully keeping track will be motivation to find some new veggies.


6am: Small berry muffin and skim milk + Protein powder

10:30: Bowl of oatmeal

12:00 small pork chop and baked potato

3:00 small piece of no cheese pizza. peppers, onions potato and few pieces of pork

6:30 liver onions, one piece of toast, glass of vegetable juice
 
mmmmmm porkchops.....:drool5:


I think I just found a dinner plan.


What podcasts are you listening to? I'm always in the market for something to listen to while I'm on the treadmill.
 
Status
Not open for further replies.
Back
Top