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Post by Deleted on Mar 1, 2024 20:15:09 GMT -5
Little update: I'm at my early summer weight starting in spring. I had access to a large Church during the winter and I walked a LOT. I could still stand to loose another 20-25lbs to be near early 20s weight, but I'm starting the year off right. I skipped my annual Trader Joe's run of wine, cheese, and sugar snacks during the holidays. It can be difficult to work out hard or run hard, but walking is way easier. Skip the fried. processed foods. Also, don't drink too much. I enjoy IPA beers, but limit them. It's at the point I will only buy 1 tall can at a time, instead of buying a large quantity. So, probably 90% less than I used to drink.
All the things add up. Carbs and sugar and alcohol causes major munchies and adds all the calories that ruin it all.
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Post by 405x5 on Mar 2, 2024 11:05:29 GMT -5
Many of us enjoy the relaxation and contentment that comes from sipping on a little drink now, and then…… That parts all good, but the medical reality is that no amount of alcohol is good for the body. Best thing is to dump that all together visit the New England Journal of medicine or the American medical Association or any other mainstream medical and of course your primary care physician.
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Post by PaulBe on Mar 2, 2024 12:49:23 GMT -5
Congrats on your overall weight loss! I have a question, though. It sounds this diet requires eating a lot of fat and I was wondering about the reasoning behind this? I know our bodies need a combination of things, including fats, but I get the impression this diet emphasizes eating a good deal of it. Yes, it's quite a change when trying to include more fats. But, it's foods which have the correct ratio of Protein:Fat, 1:1 like what's found in eggs, or 1:1+ like what can be found in some hamburger meat with higher fat percentage. I buy the 80%, and actually, always have, but also I get Grass Fed organic. Here is a video explaining the ratio. The ratio is the amount of calories from fat and protein as opposed to the weight of each. However, in the video he covers why some might need to use the weight instead so the amount of fat calories is increased. I use the percentage of calories. I can get the calorie percentage of fat up to about 70% for a meal, but have yet to get more than a little over 60% for any two meals in a day, along with the protein calories being less than 30%. The perfect amount of each is 70% fat, and 20% protein, but getting enough protein for the day. Doing that makes me too full. Then there's the veggies and a little fruit each day. It's not as easy a ordering a pizza Something to note about the fat and other aspects of a diet like this is that it will depend on the health requirements of the individual. Dr. Berg explains it very well in some of his many videos. Dr Berg is a very good resource for improving real health. |
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Post by Deleted on Mar 2, 2024 13:46:46 GMT -5
Yes, it's quite a change when trying to include more fats. But, it's foods which have the correct ratio of Protein:Fat, 1:1 like what's found in eggs, or 1:1+ like what can be found in some hamburger meat with higher fat percentage. I buy the 80%, and actually, always have, but also I get Grass Fed organic. Here is a video explaining the ratio. The ratio is the amount of calories from fat and protein as opposed to the weight of each. However, in the video he covers why some might need to use the weight instead so the amount of fat calories is increased. I use the percentage of calories. I can get the calorie percentage of fat up to about 70% for a meal, but have yet to get more than a little over 60% for any two meals in a day, along with the protein calories being less than 30%. The perfect amount of each is 70% fat, and 20% protein, but getting enough protein for the day. Doing that makes me too full. Then there's the veggies and a little fruit each day. It's not as easy a ordering a pizza Something to note about the fat and other aspects of a diet like this is that it will depend on the health requirements of the individual. Dr. Berg explains it very well in some of his many videos. Dr Berg is a very good resource for improving real health. Yes he is. Pretty sure that him and others are saying processed seed oils are worst then sugar. They sneak it in EVERYTHING. I'm not pro carnivore diet, but I suspect it works because it has zero carbs and processed seed oils. It likely works for overweight people, but once you get into the last 20-25lbs, it just takes good old fashion exorcise and muscle growth to trim the last of it. I do try and eat a heavy protein diet, but I'm not afraid of veggies or a little fruit. If you cook most of your meals and skip the pre-packaged foods and fast foods, it's kinda hard to mess up. Limited carbs aren't bad. I do pasta every once in a while, but it should never be a staple of a diet. Unless you are already skinny and burn calories in sports, exorcise, and are overall fit. Pasta and rice carbs are good for extra energy, when needed. |
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Post by Deleted on Mar 12, 2024 14:49:25 GMT -5
I wouldn't mind feedback of others who have experienced this. For me, if I try and do cardio and strength training at the same time, I get insane hungry. To the point, I feel like it ends up being a tie on intake and fat loss. If I attempt to do cardio for a while, and then change to strength training, it feels more balanced. I feel like I can only do one at a time. I'm in my late 40s, and that might play a roll, but in general, I don't feel like attempting to do anything extreme is good or healthy.
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Post by 405x5 on Mar 12, 2024 15:45:18 GMT -5
I wouldn't mind feedback of others who have experienced this. For me, if I try and do cardio and strength training at the same time, I get insane hungry. To the point, I feel like it ends up being a tie on intake and fat loss. If I attempt to do cardio for a while, and then change to strength training, it feels more balanced. I feel like I can only do one at a time. I'm in my late 40s, and that might play a roll, but in general, I don't feel like attempting to do anything extreme is good or healthy. Extreme training is almost like putting a wall in front of you that’s nearly insurmountable like weightlifting. Always that pressure to achieve and attain a certain level. During the Covid, I did a lot of soul-searching regarding the gym of which I think I was the last one out the door when they locked up for a while. And how to proceed going forward These days I nicknamed myself the park Ranger as I tell my wife, I’m out the door to hand out tickets Lol. I do about two hours of trail walking at my local park park and those trails are beautiful and quiet. In between I’ve got an abdominal crunch bar that I use every day and just standard floor exercises after two days I go back and hand out more tickets, eat smart and all is good. I can’t get enough of it and there’s no pressure. |
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klinemj
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Post by klinemj on Mar 30, 2024 6:44:05 GMT -5
7 months ago, I was getting dressed to go to the Doctor, and my daughter asked "where are you going?" I said "to the Doctor so she can tell me I'm fat". She said "you know you can do something about that..." Later, my wife said "you know she's right", and I weighted 246 at the doctor. She said I "need to work diet and exercise".
I decided I could indeed do something. Flash forward and yesterday I weighed in at 200#!!! That was the goal I set.
How did I do it?
I cut calories from ~4000/day to <2000.
I significantly reduced meat intake, got more protein from other sources (beans, chickpeas, certain grains, nuts, etc.), increased fruits and veggies, and when I did eat meat I had more seafood than beef/pork/chicken. I also nearly eliminated fast food and snacking junk food...I'd grab a carrot, a stalk of celery, a few nuts, etc instead.
I also added 3 days a week or cardio and strength training to my 3 days a week water aerobics.
I'm now up to 5.6 miles on the treadmill at an average of 3.7 mph and with incline 3x a week. And, I used ActivTrax to generate workouts for strength training.
I also bought a new scale and tracked my weight so I could be in tune with how my approach was working. I didn't fret if my weight went up a little over the holidays or on vacation. I learned how to adjust.
I'm now in better shape at age 61 than I was 30 years ago.
Mark
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Post by MusicHead on Mar 30, 2024 14:17:53 GMT -5
7 months ago, I was getting dressed to go to the Doctor, and my daughter asked "where are you going?" I said "to the Doctor so she can tell me I'm fat". She said "you know you can do something about that..." Later, my wife said "you know she's right", and I weighted 246 at the doctor. She said I "need to work diet and exercise". I decided I could indeed do something. Flash forward and yesterday I weighed in at 200#!!! That was the goal I set. How did I do it? I cut calories from ~4000/day to <2000. I significantly reduced meat intake, got more protein from other sources (beans, chickpeas, certain grains, nuts, etc.), increased fruits and veggies, and when I did eat meat I had more seafood than beef/pork/chicken. I also nearly eliminated fast food and snacking junk food...I'd grab a carrot, a stalk of celery, a few nuts, etc instead. I also added 3 days a week or cardio and strength training to my 3 days a week water aerobics. I'm now up to 5.6 miles on the treadmill at an average of 3.7 mph and with incline 3x a week. And, I used ActivTrax to generate workouts for strength training. I also bought a new scale and tracked my weight so I could be in tune with how my approach was working. I didn't fret if my weight went up a little over the holidays or on vacation. I learned how to adjust. I'm now in better shape at age 61 than I was 30 years ago. Mark Well done Mark, simple does it. As we age we tend to lose muscles, it is crucial to add resistance training and adequate intake of good quality, lean proteins when staying in a caloric deficit to lose fat. About 20% of the weight lost when only dieting comes from muscles, not fat. The name of the game is body recomposition, meaning lose fat and gain (or at least maintain) muscle mass. I have been training with weights since my last year in high school, supplemented by running, walking, hiking, biking, kayaking, playing tennis and in general trying to stay active as much as possible. I will turn 58 next month and I have been able to stay healthy and around the same weight for most of my life. I am 5'9" and weight ~170lb, plus/minus a couple of pounds (depending on the holidays 😁) and my pant size is 31-32. Following a surgery years ago, that forced me to stop weight training and drastically reduce my activity level for several months, my weight had slowly crept up to 188lb and my pant size to 34". During the pandemic, when I was working from home and had more flexibility in my day (and no commute to deal with), I went back on track. I decided to do it very slowly, creating a few hundred calories deficit adjusting the way I ate and burning a few hundreds more alternating one day of walking with one day of running during the week (on top of my usual 4-day a week weight training routine). In two years I dropped from 188 to 168lb and back to size 31-32 from size 34, without any significant muscle mass loss. If I go by BMI (mine is 25.1) I am overweight, but that is very flawed metric for people with above average muscle mass. The way your clothes fit and how you look in the mirror are a better indicator. Keep at it, the key is to make permanent, sustainable changes to your nutrition and workout regimen. |
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Post by vcautokid on Mar 30, 2024 14:18:17 GMT -5
Something as simple just drink water, but how boring is that? I drink Bevi water at work. With many flavors to choose from, it is even free. No overpriced bottle or can of sugar and water and other advanced chemistry you can't say the names on. bevi.co/water-dispensers/standup-dispenser-2/ |
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klinemj
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Post by klinemj on Mar 30, 2024 14:36:13 GMT -5
MusicHead - totally agree! I also had a surgery years ago (triple hernia) that slowed me down for quite a while. Here's my before-after...left side is May '23, right side is today.  Mark
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Post by MusicHead on Mar 30, 2024 15:52:13 GMT -5
MusicHead - totally agree! I also had a surgery years ago (triple hernia) that slowed me down for quite a while. Here's my before-after...left side is May '23, right side is today. View AttachmentMark Wow, you have all the reasons to be proud of what you accomplished. Stay the course! We are "brothers in hernia", that was my surgery too. The one and only I have had in my life and truly hope it stays like that... The first week post-op was bad, but what I truly hated was that I couldn't do virtually anything other than walking for months. During that time my son was working on his Eagle Scout project (building a 24ft bridge over a creek in one of our town trails). I felt a cripple not being able to do much to help him out. Awful feeling. I developed a great respect for people having any form of physical impediment. At least in my case it was not permanent. |
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klinemj
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Post by klinemj on Mar 30, 2024 16:38:14 GMT -5
MusicHead - totally agree! I also had a surgery years ago (triple hernia) that slowed me down for quite a while. Here's my before-after...left side is May '23, right side is today. View AttachmentMark Wow, you have all the reasons to be proud of what you accomplished. Stay the course! We are "brothers in hernia", that was my surgery too. The one and only I have had in my life and truly hope it stays like that... The first week post-op was bad, but what I truly hated was that I couldn't do virtually anything other than walking for months. During that time my son was working on his Eagle Scout project (building a 24ft bridge over a creek in one of our town trails). I felt a cripple not being able to do much to help him out. Awful feeling. I developed a great respect for people having any form of physical impediment. At least in my case it was not permanent. Thanks - and back at ya. Congrats! And - I didn't expect the recovery to be as long as it was! Also, we're brothers in Eagle Scout sons! My son earned his Eagle, was active in OA, took NYLT and then was staff in it for 4 years, and went to Philmont for NAYLE...now is a Navy officer. Mark |
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Post by ansat on Mar 31, 2024 23:21:46 GMT -5
MusicHead - totally agree! I also had a surgery years ago (triple hernia) that slowed me down for quite a while. Here's my before-after...left side is May '23, right side is today. View AttachmentMark Wow. Glad you are ok Mark. T |
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Post by MusicHead on Apr 2, 2024 18:35:55 GMT -5
Wow, you have all the reasons to be proud of what you accomplished. Stay the course! We are "brothers in hernia", that was my surgery too. The one and only I have had in my life and truly hope it stays like that... The first week post-op was bad, but what I truly hated was that I couldn't do virtually anything other than walking for months. During that time my son was working on his Eagle Scout project (building a 24ft bridge over a creek in one of our town trails). I felt a cripple not being able to do much to help him out. Awful feeling. I developed a great respect for people having any form of physical impediment. At least in my case it was not permanent. Thanks - and back at ya. Congrats! And - I didn't expect the recovery to be as long as it was! Also, we're brothers in Eagle Scout sons! My son earned his Eagle, was active in OA, took NYLT and then was staff in it for 4 years, and went to Philmont for NAYLE...now is a Navy officer. Mark You must be rightly very proud of your son. I am very grateful for his service to this country. I have the utmost respect for all the young men and women in the armed forces and for their families. |
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klinemj
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Post by klinemj on Apr 2, 2024 19:30:29 GMT -5
You must be rightly very proud of your son. I am very grateful for his service to this country. I have the utmost respect for all the young men and women in the armed forces and for their families. Thank you...We are quite proud of him. I really could not have done what he has already...Purdue Aero/Astro Engineering Grad while doubling up in Navy ROTC and now doing what he's doing. He chose his path and committed to it. I learned a new level of respect for our youth who choose these paths. mark |
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