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HeartOfDixie Offline
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Post: #41
RE: < 200
Congrats Tom!

Cutting out sugary drinks will do wonder by itself for most people.

Anytime you can avoid drinking your calories it’s good.
10-17-2017 08:23 PM
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miko33 Offline
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Post: #42
RE: < 200
(10-17-2017 03:15 PM)gdunn Wrote:  
(10-16-2017 09:11 PM)miko33 Wrote:  
(10-16-2017 06:01 PM)nomad2u2001 Wrote:  Congrats my man!

Now get to lifting some weights to avoid skinny fat status.

I've started sticking kind of strictly to macros and have gotten pretty good results from it. I just got tired of cutting this and that out and trying to have a special diet.

I've been lifting weights while trying to lose weight. You have to keep an eye out for your protein intake primarily. I'm using elements of the Starting Strength program (with some modification) - which is a variation on the beginner's 5X5 programs you'll find. SS starts is a 3X5 program, and that is fine for me since I'm 43 years old. Plus you can easily enough find Excel files for these types of programs that will automatically fill out your weights for warm up and working sets. I do the following routine:

A
Squat
Bench Press
Deadlift

B
Squat
Seated military press
Bent over rows

As you can see - squats are king. It's a beginners program so it's a leg dominant routine - which I'm completely fine with because when it comes to health leg work is more important. I'm not a weight training beginner; however, when you stop for a long period of time you are no different than a beginner IMHO. So you can up your lifts by 5 lbs per session.
Have you thought about Wendler's 5/3/1?

Never did 5/3/1 before. I'll check it out.
10-17-2017 09:09 PM
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gdunn Offline
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Post: #43
RE: < 200
Same principles. It's worth a read.
10-17-2017 09:57 PM
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Redwingtom Offline
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Post: #44
RE: < 200
(10-17-2017 08:20 PM)Smaug Wrote:  Congrats, Tom!

I figured out something about 4 years ago that changed my life. That is, I, and I alone would be responsible for my health. No one was going to do it for me.

Thanks.

Yep. My health coach has a great line. Getting healthy is 80% nutrition, 20% exercise, and 100% mindset.

We all know how to lose weight...eat less and exercise more. But if you don't put your mind to the task at hand and stay consistent, you WILL fail. And you can't just do it for a little while, it has to become a permanent practice.

Again, a diet is something everyone is actually on, as it is simply what you choose to eat.
10-18-2017 08:59 AM
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Redwingtom Offline
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Post: #45
RE: < 200
(10-17-2017 08:23 PM)HeartOfDixie Wrote:  Congrats Tom!

Cutting out sugary drinks will do wonder by itself for most people.

Anytime you can avoid drinking your calories it’s good.

Yep. Soda with added sugar is one of THE worst things you can ever put in your body. The damages they do can be severe.

Another good line to remember is, if it doesn't rot, don't eat it.

Case in point:
[Image: images1.jpeg]
10-18-2017 09:02 AM
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VA49er Offline
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Post: #46
RE: < 200
(10-16-2017 01:30 PM)Redwingtom Wrote:  Just thought I'd share a little personal story that I'm pretty proud of.

I decided on April 7, 2017 to change my life to a one of health. Giving up soda, added sugar and fast foods, for a diet of fruits and vegetables along with healthy proteins.

I also started walking...and a lot of it. For several months, while the weather was nice, I was averaging close to 20,000 steps a day. Of course my employer helps in this as I can get around $100 every quarter for tracking my steps and a few other daily things.

Anyway, I'm happy to report that for the first time in over 30 years I am now below 200 pounds and am less than 20 away form my ultimate goal to lose 100 pounds total.

02-13-banana

Congrats!
10-18-2017 11:47 AM
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miko33 Offline
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Post: #47
RE: < 200
(10-18-2017 09:02 AM)Redwingtom Wrote:  
(10-17-2017 08:23 PM)HeartOfDixie Wrote:  Congrats Tom!

Cutting out sugary drinks will do wonder by itself for most people.

Anytime you can avoid drinking your calories it’s good.

Yep. Soda with added sugar is one of THE worst things you can ever put in your body. The damages they do can be severe.

Another good line to remember is, if it doesn't rot, don't eat it.

Case in point:
[Image: images1.jpeg]

Another good rule of thumb is to go by color too (sorry, color blind people!)

[Image: unhealthy-food-vs-healthy-food-2-638.jpg?cb=1429694520]
10-18-2017 12:03 PM
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nomad2u2001 Offline
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Post: #48
RE: < 200
(10-17-2017 08:23 PM)HeartOfDixie Wrote:  Congrats Tom!

Cutting out sugary drinks will do wonder by itself for most people.

Anytime you can avoid drinking your calories it’s good.

Oh yeah, a person could cut almost 2000 calories a week if they cut out two cans of soda every day.
10-18-2017 04:06 PM
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Redwingtom Offline
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Post: #49
RE: < 200
Update: On December 30th I was officially down 101 pounds from where I started on April 7th!

Sadly, I developed a case of either Achilles tendinitis or ankle bursitis and gained back 4 pounds...but I'll get back there in a couple weeks! 03-lol
01-11-2018 12:33 PM
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CardFan1 Offline
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Post: #50
RE: < 200
(10-16-2017 01:30 PM)Redwingtom Wrote:  Just thought I'd share a little personal story that I'm pretty proud of.

I decided on April 7, 2017 to change my life to a one of health. Giving up soda, added sugar and fast foods, for a diet of fruits and vegetables along with healthy proteins.

I also started walking...and a lot of it. For several months, while the weather was nice, I was averaging close to 20,000 steps a day. Of course my employer helps in this as I can get around $100 every quarter for tracking my steps and a few other daily things.

Anyway, I'm happy to report that for the first time in over 30 years I am now below 200 pounds and am less than 20 away form my ultimate goal to lose 100 pounds total.

02-13-banana

Glad to hear it, I need to get back to walking again. Since I retired back in Feb, seems I gained about 8 pounds. Keep it going !04-cheers
01-11-2018 12:36 PM
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200yrs2late Offline
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Post: #51
RE: < 200
(01-11-2018 12:33 PM)Redwingtom Wrote:  Update: On December 30th I was officially down 101 pounds from where I started on April 7th!

Sadly, I developed a case of either Achilles tendinitis or ankle bursitis and gained back 4 pounds...but I'll get back there in a couple weeks! 03-lol

That's awesome Tom. Don't be discouraged by slight increases, especially if you can point to an injury or reduced physical activity. If you've lost that much, you've got the fortitude to stay the course.
01-11-2018 12:39 PM
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UTSAMarineVet09 Offline
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Post: #52
RE: < 200
I need to lose 20 lbs by July 6, the day of my wedding....
01-11-2018 01:28 PM
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Lord Stanley Offline
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Post: #53
RE: < 200
(01-11-2018 01:28 PM)UTSAMarineVet09 Wrote:  I need to lose 20 lbs by July 6, the day of my wedding....

No more beer!
01-11-2018 01:30 PM
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tigergreen Offline
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Post: #54
RE: < 200
(01-11-2018 12:33 PM)Redwingtom Wrote:  Update: On December 30th I was officially down 101 pounds from where I started on April 7th!

Sadly, I developed a case of either Achilles tendinitis or ankle bursitis and gained back 4 pounds...but I'll get back there in a couple weeks! 03-lol

That's amazing - great work! Your body will be able to recover quicker now to get you back on track, too.
01-11-2018 01:31 PM
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UTSAMarineVet09 Offline
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Post: #55
RE: < 200
(01-11-2018 01:30 PM)Lord Stanley Wrote:  
(01-11-2018 01:28 PM)UTSAMarineVet09 Wrote:  I need to lose 20 lbs by July 6, the day of my wedding....

No more beer!

thats the biggest problem! I like those dark, porter, stout beers and I have to slow down on those. My fiance on the other hand is ok with drinking vodka soda with lots of lime... not fair.
01-11-2018 01:38 PM
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miko33 Offline
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Post: #56
RE: < 200
Nice work Tom!
01-11-2018 01:43 PM
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chess Offline
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Post: #57
RE: < 200
(10-16-2017 01:30 PM)Redwingtom Wrote:  Just thought I'd share a little personal story that I'm pretty proud of.

I decided on April 7, 2017 to change my life to a one of health. Giving up soda, added sugar and fast foods, for a diet of fruits and vegetables along with healthy proteins.

I also started walking...and a lot of it. For several months, while the weather was nice, I was averaging close to 20,000 steps a day. Of course my employer helps in this as I can get around $100 every quarter for tracking my steps and a few other daily things.

Anyway, I'm happy to report that for the first time in over 30 years I am now below 200 pounds and am less than 20 away form my ultimate goal to lose 100 pounds total.

02-13-banana

Thank you, for posting this.

I, too, have lost some weight. I have lost 50 lbs.

I am eating around 2,000 calories a day. I am not eating sugar and limiting my carbs. I eat vegetables, fruits, and meat.

My cheat meal is fried chicken once every other week or so. If not fried chicken, I may get some onion rings (lots of calories in onion rings).

I walk a few miles a day. I also use the elliptical for 33 minutes a day.

I started in September. Your post gives me a good idea of where I can be in August.

Thank you, again.
01-11-2018 01:48 PM
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Redwingtom Offline
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Post: #58
RE: < 200
(01-11-2018 01:48 PM)chess Wrote:  
(10-16-2017 01:30 PM)Redwingtom Wrote:  Just thought I'd share a little personal story that I'm pretty proud of.

I decided on April 7, 2017 to change my life to a one of health. Giving up soda, added sugar and fast foods, for a diet of fruits and vegetables along with healthy proteins.

I also started walking...and a lot of it. For several months, while the weather was nice, I was averaging close to 20,000 steps a day. Of course my employer helps in this as I can get around $100 every quarter for tracking my steps and a few other daily things.

Anyway, I'm happy to report that for the first time in over 30 years I am now below 200 pounds and am less than 20 away form my ultimate goal to lose 100 pounds total.

02-13-banana

Thank you, for posting this.

I, too, have lost some weight. I have lost 50 lbs.

I am eating around 2,000 calories a day. I am not eating sugar and limiting my carbs. I eat vegetables, fruits, and meat.

My cheat meal is fried chicken once every other week or so. If not fried chicken, I may get some onion rings (lots of calories in onion rings).

I walk a few miles a day. I also use the elliptical for 33 minutes a day.

I started in September. Your post gives me a good idea of where I can be in August.

Thank you, again.

Thanks!

And nice work...keep it up. Although my coach hates the idea of a cheat meal or cheat day...lol. However, I still eat pizza about once a week. Of course I eat 2 pieces instead of the 4 or 5 I used to eat. 03-wink
01-11-2018 01:52 PM
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stinkfist Offline
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Post: #59
RE: < 200
(01-11-2018 12:33 PM)Redwingtom Wrote:  Update: On December 30th I was officially down 101 pounds from where I started on April 7th!

Sadly, I developed a case of either Achilles tendinitis or ankle bursitis and gained back 4 pounds...but I'll get back there in a couple weeks! 03-lol

when the nervous system is involved, it's literally a pain that can be difficult to maintain....

my recommendation would be some form of water aerobics to burn off caloric intake if that's an option for you....

it's as easy as jumping in, swimming laps/building up slowly, and finishing off by holding onto the ladder and kicking like nobody's business until you can't....

regardless, keep it up.....I have all the -itis's....

sometimes the pain gets to the point where I simply have to transfer pain to my hands by punching inanimate objects....I wouldn't recommend that one 03-wink

kudos and 04-cheers
(This post was last modified: 01-11-2018 01:56 PM by stinkfist.)
01-11-2018 01:55 PM
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chess Offline
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Post: #60
RE: < 200
(01-11-2018 01:52 PM)Redwingtom Wrote:  
(01-11-2018 01:48 PM)chess Wrote:  
(10-16-2017 01:30 PM)Redwingtom Wrote:  Just thought I'd share a little personal story that I'm pretty proud of.

I decided on April 7, 2017 to change my life to a one of health. Giving up soda, added sugar and fast foods, for a diet of fruits and vegetables along with healthy proteins.

I also started walking...and a lot of it. For several months, while the weather was nice, I was averaging close to 20,000 steps a day. Of course my employer helps in this as I can get around $100 every quarter for tracking my steps and a few other daily things.

Anyway, I'm happy to report that for the first time in over 30 years I am now below 200 pounds and am less than 20 away form my ultimate goal to lose 100 pounds total.

02-13-banana

Thank you, for posting this.

I, too, have lost some weight. I have lost 50 lbs.

I am eating around 2,000 calories a day. I am not eating sugar and limiting my carbs. I eat vegetables, fruits, and meat.

My cheat meal is fried chicken once every other week or so. If not fried chicken, I may get some onion rings (lots of calories in onion rings).

I walk a few miles a day. I also use the elliptical for 33 minutes a day.

I started in September. Your post gives me a good idea of where I can be in August.

Thank you, again.

Thanks!

And nice work...keep it up. Although my coach hates the idea of a cheat meal or cheat day...lol. However, I still eat pizza about once a week. Of course I eat 2 pieces instead of the 4 or 5 I used to eat. 03-wink

3 pieces of Popeye's fried chicken (leg, thigh, and wing) is about 700 calories.

Because I am eating fewer calories, I get hungry quickly. I have stopped at Target for a couple of chicken strips.

I find my best meals are really simple. 2 eggs with pico de gayo is a great breakfast. Tuna, cod, and halibut are cheap in calories and lots of protein. Having apples available. Popcorn or peanuts also help, when needed.

There are days when I finish dinner and have only eaten 900 calories.
01-11-2018 02:02 PM
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