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JamesTheScot New Member 
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Hello, My official start date was December 28, 2006. My starting weight (estimated) was 300 lbs. My weight now after 53 days at it...265! My regimen... 2000-2300 calories intake per day, minimum of 30 minutes cardio 6 days a week, weightlifting for 30-60 minutes 4-5 days a week, a wing tsun class for 90 minutes 2 days a week. |
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Holly1975 New Member
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Amazing results! Keep up the good work because it's definitely working for you. Can I ask, what kind of cardio are you doing? I'm looking for a good machine to get some done quickly at the house. |
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JamesTheScot New Member
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Thank you! I have become a gym rat for the last month or so but its worth it! The best part is catching the double takes people do when they haven't seen me for a few weeks! I do elliptical for my cardio. So much easier on my knees and also gets the arms pumping as well. At my weight and age, the machine quotes my calorie burn at @ 500 per 1/2 hour with my HR between 150 and 160. The thing i dread is that as i lighten, that calorie drain from the elliptical is going to decrease and my weight loss will slow. Dropping 30-35 pounds this quick has been motivational. I am steeling myself for the inevitable slow down though. I don't know that I can mentally handle the boredom of more than 60 minutes on the elliptical! But i guess the flip side is that as my negative caloric balance shrinks, my ability to add lean muscle should increase so maybe the net loss rate won't change a whole lot. At 265 and 5'11", I am still very overweight. But the difference in how I feel, my self-confidence, and the fit of my clothes is unbelieveable. |
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JamesTheScot New Member
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60 days exactly and my weigh-in at the end of my work-out last night was 257#. Trainer at the gym says that scale adds 3# when they test accuracy by weighing a 45# iron weight. My cheap scale at home is giving me a 252# reading in the AM. visible results are inspiring. I actually believe that I can hit my goal weight much faster than the calculators say. |
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midlife Senior Member 
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Well done James - you are an inspiration! Can you adjust the level on the trainer to make it burn more cals? Mine is 800 cals per hour when I am on level 7 - I'm sure all machines are different. I find my iPod helps - it was good when tennis/cricket was on the telly, could watch that as well as listen to my fav music. Keep up the good work dude!! |
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JamesTheScot New Member
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I think i can adjust the intensity on the elliptical by increasing the resistence. just not sure how that will affect my heartrate. heartrate now hovers between 150 and 160 at current level. thanks for the encouragement! |
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fsahurie New Member
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JamesTheScot wrote: Hello, Congratulations, keep up the good work and keep us updated!!!  Felipe  |
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ladykool New Member
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GREAT JOB!!! If you have time, do you think you could post a 1 day sample meal plan. Also, could you post your age since weight loss gets harder with age. THANKS! |
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JamesTheScot New Member
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ladykool wrote: GREAT JOB!!! If you have time, do you think you could post a 1 day sample meal plan. Also, could you post your age since weight loss gets harder with age. THANKS! I am 36. I am late to bed, late to rise so take that into account on these times... Typically, I rarely have anythig to eat until @ 10 or 10:30 am. that's usually about 2-3 hours after I wake. i just cannot eat as soon as I wake, i have always been that way. snacks run the gamut from 100 cal/serving fat free pretzels, 80 cal/serving imitation Krab meat (great protein to carb/fat ratio!), 70 cal/serving fat free potato chips, fat-free cottage cheese, celery stalks or carrot chips. the thing about my snacks is I am very disciplined to stay away from the high calorie stuff. rarely will I exceed 100-150 calories with a snack. i ALWAYS drink 0 calorie beverages, mostly water. i do enjoy a diet soft-drink from time to time but i try to avoid caffiene like I do sugar. i think that has made a big difference. i suspect that your body becomes dependant upon caffiene to spike metabolism much the same way an opiate junkie becomes dependent upon the opiate to produce a dopamine reaction...your body becomes conditioned to letting the drug initiate that biochemical response and stops initiating it on its own. i suspect that when weened off of caffiene, your steady metabolism across the course of the day has a higher net calorie usage than the spike and crash of a caffiene dependant metabolism. for lunch, i often go the route of a 12" Subway veggie on wheat - thats vegetables, not the veggie patty which isn't that lo-cal. I do go with the pepperjack or provolone and light mayo. this gives me about 660 calories , 200 of which is the cheese and light mayo. i sometimes go with Wendy's plain baked potato and 1 or 2 small chilis. pour chili on the potato and toss the mararine and sour cream. this comes in at about 710 calories with two chilis. I am usually at or under 1000 calories after lunch. dinner and an afternoon or night-time snack usually follow the same type of pattern. my guideline is 1000 calories for the first 1/2 of the day and 1000 for the second 1/2 of the day. i will ratchet down calories some in the AM if i know something is coming up in the PM like a restaurant dinner or date. or vice versa if i take in a lot of calories at lunch. I have cut most high-fat red meat and pork out of my diet. mostly lean read meat, chicken, turkey, eggs and seafood are my sources for protien. shrimp and Laura's Lean Beef ON SALE is your friend. good protien and low calories. buy cheap and freeze it. what's more decadent and fine dining than a shrimp cocktail appetizer and a medium rare filet with a mixed green salad and steamed veggies or asparagus? by taking advantage of sales, you can get the lean stuff and not sacrifice on food as a quality of life issue. I also watch my carb intake insofar as refined, enriched breads, pastas, etc. are concerned. i do miss mom's fried mush and homemade french bread hot from the oven and slathered in butter, though. i try to balance things but allow flexibility to slurge on a particular meal. go light with a salad and a low fat protein at lunch if you want to have that steak for dinner. and choose the steamed broccoli as a side to the steak rather than fries or loaded baked potato. now, even at my ideal target weight of 170-180 lbs. i am still going to be able to have a big, juicy ribeye every once in a while...just not everyday. but that's something I can live with. at all times i am portion control sensitive...you absolutely have to be. read food lables very carefully! if you look at a microwave popcorn label, you will understand the need. portions/serving sizes can be suprising. and often low-fat versions have the same calories in them as the full-fat version does. when at home, i use my scale to weigh things religiously. i think food is a quality of life issue. i enjoy eating and i enjoy cooking. but i enjoy losing this excess weight more...so i approach it with a give and take/compromise philosophy. if you want a steak, have it, just pair it with lo-cal sides. if you want the loaded baked potato side, pair it with the baked fish entree'. but save those splurges and make them occasional treats, not daily choices...and you will actually enjoy them more. |
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abjamison New Member
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Congratulations on finding a routine that's working for you!! I noticed that as I started loosing alot of weight quickly in the beginning (I started at 265lbs), it slowed down alot as I neared my goal (170lbs). I think that it's just something that's going to happen, the key is to not get discouraged, think about all you've lost so far and you will hit your goal. I haven't changed my routine, but I do endulge on occasion. Once a week or so I eat GOOD. I either hit a mexican place and stock up on a big chimichanga or I get myself a big 16 ounce new york strip with a loaded potato and veggies on the side. I actually read that a big meal like that once or so a week helps to increase metabolism, whether or not that's true I don't know, but it's a good enough excuse for me :) |
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JamesTheScot New Member
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I am using a different scale now...so my current results may be skewed from previous results. the scale at the gym says I am less than 250 but more than 249 when i shift that big block between the 200# and 250# notches. gym staff confirmed after the fact that the scale is off (gee, thanks for the heads up now!). my scale at home says 245 lbs. which makes it 55 lbs lost after exactly 90 days. I think the weight lifting is really helping. it's difficult to say how much of my muscle mass now was present before and is just being uncovered by fat loss, but I'd swear I was adding some bulk in my triceps, biceps, shoulders and delts. Not sure how the math works, but i feel like my gains in muscle mass (which slow weight loss on the scale) are more than offset by the increased caloric drain from the added muscle. Be wary of cheat days! I have tried a few now and again and my cravings for the next few days definitely spike upward. I have had a cheat day turn into 2 cheat days so be careful. I didn't resort to old eating habits...but my total caloric intake for the day definitely went up. But this could be a sign that my calories are too low and my body is ravenously hungry. After a few days of restricting calories, my hunger abated. But after a cheat day...I am ravenously hungry the next day or so. still aiming for 2000 to 2300 calories per day but erring on the 2000 side. Have added creatine esther ethyl (?) to my diet in pill form as well as whey protein. The whey protein powder is 90 calories per serving and I mix it with lite and low-carb yogurt for breakfast and snacks. It's about the only whey (pun intended) I can get close to the 1 gram of protein for every pound of body weight goal. I weigh 245, so do I need protein per pound of my actual weight or my goal weight? |
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Nir Senior Administrator 
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Per pound of current weight - but according to research by Dr Peter Lemon (quoted widely, inluding in BFFM), you (or any weight-lifting athlete) shouldn't need any more than 1.8g per kilo, translating roughly to 0.8g per pound, or 200g for 245lb. |
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