Training & Nutrition - 20 to 30 pounds - riding lighter by June - summer resolution

The beginning of a New Year - a good time to make plans for the summer.

These last 20-30 pounds are stubborn. They are requiring more commitment and consistency than the first 30-40.

June 1st is the goal I have set for myself -- a little over 20 weeks away. 20 pounds in 20 weeks.

Here is my plan:
1. Exercise 6 days a week (strength train 30 min. 3 days, cardio 1 hour 5-6 days)
2. Measure and write down every bite of food (aim for 1450 - 1950 calories)
3. Drink 100 ounces of water (including green tea).

Melting away during the winter months and spring. Dreaming of entering a race (sprint triathlon) by the end of summer. That's my plan.

Please share yours.

Sandy

Sandy, you are inspiring. I'm a newbie to these forums and have been gaining lots of good insights. As a fluke, we went bike riding one day last week on a surprisingly warm/sunny day for recreation, and as a result, it reawakened my interest in bike riding. Had not been on a bike in a very long time, can't remember when.

I have 40 lbs to lose, maybe another 5-10 after that, we'll see.

I am at ground zero right now. Completely out of shape and existing on a high carb/fat way of eating plus lots of take out. And, of course, not having done any exercising for at least a few years. Although, I have a very busy life otherwise.

My goals are

to eat healthy, which includes cooking (what a concept-cooking)
to make biking my exercise of choice 3-4x a week

...all in an effort to have a balanced, healthy, life. Here we go! And, good luck to you!

tivoli1,

You mention you want to start cooking more -- one thing that really helped me when I made the switch to cooking my own food was the magazine Cooking Light. It's got a lot of great recipes that are really healthy - AND taste good. My husband lost 20 pounds during the first year we were married, which we attribute mostly to my cooking these recipes (he wasn't working out so the change in food was the biggest factor).

Good luck!!

-GS

BTW, Sandy I'm glad you started this thread. (I lurked on your 20 pounds by New Years thread, it was great!)

My goals for 2006 are:
1. Be able to do a pullup
2. Lose the last 11 pounds
3. Run a marathon (if my knee holds up!)

I have no doubt you'll reach your goals.

-GS

I'm in!!!

This time, I will succeed!!!

Figure 15-20 pounds is all I need, but I've got my determination hat back on.

I do not make resolutions. Mainly since it seems to be an excellent method of causing me not to make that resolution. :)

My eventual goal is to loose about 12 more lbs.
That will put me in the upper part of my normal weight range corresponding to my height. The current goal is to loose 3 lbs. That will put me in the 170s for the first time in 7 years.
Anyways...I have a somewhat thin frame. When I hit 200lbs a year ago it served as a wakeup call. Now with commuting by bicycle I am down to 182. I have lost fat and gained muscle. Consequently, I am sure that my actual fat loss is higher.

I am continuing to alter my diet and exercise plan as I get closer to my goal. The latest casualty is fast food (hardly ever went anyhow). Supersize me and Fast Food Nation helped seal that deal.
Plus, I may add strength training.

I am going to try to loose 10% of my body weight before I move outside for full time bike riding. I am assuming that will late April. After I accomplish that, I want to loose 10% of the remainder by the time I move back indoors, some time in October.

I am more interested in the total loss, than the timeframes, but I plan to be on the trainer at least 3-4 times a week for an hour.

I am more interested in the total loss, than the timeframes, but I plan to be on the trainer at least 3-4 times a week for an hour.

+1
I'm also less interested in timeframes for a number of reasons:
1. more pressure than I can handle
2. I'm trying to make this a way of life. Once the timeframe is over it's too easy to quit.

That said, I'm going to attend 3 one-hour step classes per week, one spin class per week, with weight training on alternating days. Also, I'll be making better choices in my nutrition, to include 5 small/light meals per day. All of this is in hopes of losing 20 pounds, but we'll see where it takes me.

I'm feeling sluggish after partying too much over the holidays, and looking forward to a good exercise schedule so I can be in good shape when I hit the bike trails in the spring, when I'll be doing more outdoor cardio.

Good luck with your goals everyone!

Timeframes are goals that are meant to be missed. Or at least that is what happens when I set them. :p My goals are more open ended.

5 days of commuting = 36*5= 180 miles.
That really should be enough to get me in shape. Weight training would be nice so I do not end up with massive legs and a very skinny torso.

First off Sandy, congratulations on all of the weight you have already lost, that is awesome!

My goal is to lose about 12 more pounds. I lost a total of 50 pounds last year but I gained 7 pounds of that back from October - late December. I have lost two pounds of that now so right now I am down 45 pounds from December 1, 2004. I am 5' 10" and I currently weigh 177 pounds. I want to be at 165 pounds when race season starts in April.

My plan is to basicly follow everything my cycling coach tells me to do. Currently I am on the bike five or six days a week and at the gym three days a week. I get one or two rest days a week as well, this means there are three days a week I'm at the gym in the morning and on the bike in the evening.

Other than the exercise I plan on cutting down on my eating, primarily the Chinese Buffet. I love that place!

I'm in. I started bike commuting sporadically in November and have just kicked it up to 4 days per week. My commute is 15 miles each way and I usually do a club ride on the weekend of around 20 miles.

Here are my January 1 stats:

6'1" 281.5 lbs BP 146/96 RHR 95

My goals for 2006:

225 lbs BP 130/80 RHR 75

1. Average 125 miles per week.
2. Make healthy eating choices – particularly when traveling

OK OK I'm in. I Also just signed in for the Discovery Health Challenge -- and am logging all exercise and weight loss. I work out on the ellipitical trainer -- at 185 watts/a three mile distance -- it takes me 35 minutes...

Also, spin classes when I can get there.

When I go on a warm weather vacation later this month, I am going to run outside -- I have a 5 mile route planned where I plan to stay....even if I am slow, I already feel like I have made enough progress on the elliptical to do the run.

My goal: a sprint tri this coming summer.

I'm in. I am going to 30 pounds.

Count me in

Currently, 6'1", weight, 212. I should be about 185 to 190 I am thinking. I would like to be there in about 3 months - but 4 or 5 won't break my heart as long as I get there.

Cycle Tues, Thursday, Sat or Sunday, Walk the other days (or horseback ride)

Possible tree climbing as well. (looking into it for upper body work)

I'm in. I am 6'1" and currently on a drastically changed diet. I went from eating whatever, whenever to eating smart and healthy. I didn't want to make a resolution for the new year so I started working on mine early. I have lost 21 pounds so far (209 down from 230). I am doing resistance training 2 times per week, cycling 5 days (25-35 miles) per week and elliptical trainer 2 days per week for 30 minutes. My goal for April is to weigh 195 pounds. My goal for the November 2006 is to be down to 175-180 which puts me in the healthy range for my height.

I don't have a specific weight goal. I just want to lose some luv handles.

I'm in as well. As of Jan. 1 I'm at 270 (yikes!). 5'10 and 46 yrs old. Using a home BP monitor I was 136/58 and RHR of 78.

Joined a club a month ago and am using a elliptical and weights. Now that I'm over being sore from the weights I'm enjoying that part of it. Trying to do this every other day, elliptical for 30 minutes and then weights for 30 minutes. Will get back on the bike when the weather warms and use the trainer if I get tired of the elliptical and weights. Focus now is to watch what I'm eating and keep excersizing.

Kicker is that 2 years ago I was at this weight and lost about 25 lbs. Watched what I ate and rode about 1800 miles. 2005 was full of family issues. Ate too much only managed about 900 miles.

Goal is to lose 30 for starters and I would love to go over 2000 miles on the bike.

Yo Yo count me in. Resolution or not. Whatever gets you motivated.

My 1/1/06 Stats: 234lbs 6'3'' 32 yrs old.

Just started cycling this past summer. Only logged 500 some miles and hope to easily top 1000 this year. Being in the Midwest my season is a bit short. My goal is at least 20 lbs and tons of fun on the bike. Later.

It sounds like we are off to a great start for the new year.

Today, I discovered giant frozen blueberries at Sam's Club. That might just get me through the winter months. Also, I'm back to eating steel cut oatmeal (with raisins and walnuts). And, I'm eating an apple before bed 3 hours after my last meal. This is supposed to even out seratonan in the body, but I'm finding just following this 'rule' is effectively keeping me from snacking at night. Interesting.

My body feels so much better now that the sugar and holiday stuff is finally out of my system. Tomorrow I have a 1/2 mile swim, a 30 min. run (actually I run 9 min., walk 1 three times), and a 30 minute strength workout with weights planned . . . some plank, some push-ups, some crunches, and oblique work. Strong core is my hope.

Sandy

We are now beginning the second week of the new year . . .

My scale is down 1 1/2 pounds. It is most likely sodium and sugar from the holidays, but I am happy with the numbers moving in the right direction.

Tomorrow is my strength training day. I've taken a few days off from running, so I will see if I have it in me to hit the treadmill before or after.

Be well,
Sandy

Alright count me in.

Current stats - 24 years old, 6'1", 210 lbs.

Goal is 180, not putting time constraints on it, but aiming for midsummer. Going to take a big diet change (I travel for work a lot, so eating healthy is a pain in the ass) but I'm up for it. I am tired of looking at the gut in the mirror.

I'm speaking from my experience. For the past two years I've been taking annual long tour with bicycle that helped me drop about 4% BF. The first trip was for 25 days, and the second was for 40 days. True, I lost a lot of muscles, but looking at the BF lost, I think it's worth while. The beauty of it is that you can eat all you want and still loose fat. The ride is at least 140km/day, and is ridden every day, with a day of about 90-100km easy ride once every week to give your body a rest. . I ride hard, pushing myself most of the time. Having friends to ride with will be a great motivation, since you can race each other. It's better to plan for 5-10minutes break every hour to fill your water bottles, and down some refreshments. Also , add lots of hills to make the ride interesting and scenic. You'll not see much result during the first 10-12 days, but after that, the fat will melt away. I did not drink protien and recovery shake after each day ride on both trips. I guess that if I did, I'd have lost less muscles. However, it was a chore to mix the shake when you're tired from the day ride, and then to clean the muck from your water bottle.

I'm in.

Currently: ~172lbs, 5'-9.5" Male
Goal: 160lbs
Target Date: June 1/06

Roughly 0.5lbs/wk weight loss. I drink beer/wine/rye almost every night. I need to cut down on the alcohol consumption. I need to increase my water intake. My long term goal is to successfully complete the CPAT (fire fighter's physical test), so I'll start weight training to benefit particular events.

The beginning of a New Year - a good time to make plans for the summer.

These last 20-30 pounds are stubborn. They are requiring more commitment and consistency than the first 30-40.

June 1st is the goal I have set for myself -- a little over 20 weeks away. 20 pounds in 20 weeks.

Here is my plan:
1. Exercise 6 days a week (strength train 30 min. 3 days, cardio 1 hour 5-6 days)
2. Measure and write down every bite of food (aim for 1450 - 1950 calories)
3. Drink 100 ounces of water (including green tea).

Melting away during the winter months and spring. Dreaming of entering a race (sprint triathlon) by the end of summer. That's my plan.

Please share yours.

Sandy

FYI, if you're using powered green tea, make sure it uses Maltodextrin instead of Fructose Corn Syrup.

We are already beginning the third week of the new year.

DRLski - I just drink the regular green tea (tea bags that I steep with hot water).

I'm pretty old school with all of my foods - oatmeal, berries, pineapple, lentils, whole wheat pasta, sweet potaotes, apples, with the occasional piece of chicken. Green tea is supposed to have anti-inflammatory properties in addition to being high in anti-oxidents, so figured it was a good thing to add.

I hope everyone is doing well.

My workout plan for the coming week: TTHSat - run and strength train. WF - swim, spinning class, tennis. MSun - off

Sandy

Well - I got on the scales and I was fatter to start off than I thought (216) but I am dropping weight now.

So far so good - I was really active on the weekend and I watched what I ate - hopefully the scale show it.

I'm disappointed with my results so far. Two weeks in and I'm hovering around 1.5-2 lbs lost. I was hoping to be around 2-4#'s down at this point.

I had joined a club in November (Cardinal Fitness) and have been going on a regular basis, from 3-5 days a week depending on my work/family schedule. Wasn't really watching what I ate during November/December. Since the first of the year I have been really trying to watch what I eat and have even been logging what I eat. I haven't been perfect, but I also have been a whole lot better that in the Nov/Dec timeframe. My club workout is 30 minutes on a elliptical and then 30-45 minutes lifting weights.

I'm wondering what I need to change...

- I have not lifted weights in years so I'm expecting some fat to muscle changes which is all good. How long does one expect to see this happpen?

- Should I increase the duration of my club workouts?

- Further clamp down on the food intake?

All of the above?

Last year I was hitting the trainer which maybe I should also fit in until things warm up just a bit more here. I was hoping the Cardinal Fitness would offset the trainer and provide a change of pace. I did get out for a 25 mile ride last week during a mid 50's day :)

I'm not ready to jump off the cliff here, and am not expecting to lose 5 #'s a week, but would like to see some better results.

I realized over the holidays that my weight has creeped up to just over 190, and ny goal is to be back to 180 by early April. I have a fairly muscular build at 6'1.5", but I think it is doable. When I raced heavily in the early 90s I was in my low 170s.
Hopefully I'll be able to stay away from too much chocolate.
:-)

Herbert
Litespeed

herbert - I've discovered dark chocolate. A little goes a long way.

wingnut - The day after I strength train or any time I increase my activity, my scale goes up the next day. There is something about the muscles holding onto water. If you are losing (even if it isn't as fast as you would like), I would suggest you stay with what you are doing until you hit a plateau. It sounds like you have a good workout and are paying more attention to intake.

When I first started strength training and working out with more intensity, I was hungrier because I was burning more calories, but I was also increasing my intake. Writing down every bite showed me that I could easily eat the equivalent of a meal while I was preparing my dinner . . . a handful of nuts, a piece of fruit, a glass of milk. Being brutally honest can be the hardest part . . . but can provide the most insight into our habits.

Sandy

I'm disappointed with my results so far. Two weeks in and I'm hovering around 1.5-2 lbs lost. I was hoping to be around 2-4#'s down at this point.

I had joined a club in November (Cardinal Fitness) and have been going on a regular basis, from 3-5 days a week depending on my work/family schedule. Wasn't really watching what I ate during November/December. Since the first of the year I have been really trying to watch what I eat and have even been logging what I eat. I haven't been perfect, but I also have been a whole lot better that in the Nov/Dec timeframe. My club workout is 30 minutes on a elliptical and then 30-45 minutes lifting weights.

I'm wondering what I need to change...

- I have not lifted weights in years so I'm expecting some fat to muscle changes which is all good. How long does one expect to see this happpen?

- Should I increase the duration of my club workouts?

- Further clamp down on the food intake?

All of the above?

Last year I was hitting the trainer which maybe I should also fit in until things warm up just a bit more here. I was hoping the Cardinal Fitness would offset the trainer and provide a change of pace. I did get out for a 25 mile ride last week during a mid 50's day :)

I'm not ready to jump off the cliff here, and am not expecting to lose 5 #'s a week, but would like to see some better results.


Let's ask some important questions here: How do you feel? If you are feeling great; other than about not losing more weight, then chill. It may well be that you are burning the fat but adding muscle. Muscle weighs more than fat so you could be getting smaller but heavier. Are you eating that dessert that you could've done without? Are those potato chips in the pantry calling to you as they do to me?

I wouldn't worry about it. If you are doing all this exercise and watching what you eat, the weight will come off. Many people don't look at the scale but once every blue moon. I can tell when the potato chips win by the tightness of my jeans. (I really should just bring the chips into the break room at work; let the wolves eat them)

I wouldn't worry about it. If you are doing all this exercise and watching what you eat, the weight will come off. Many people don't look at the scale but once every blue moon. I can tell when the potato chips win by the tightness of my jeans. (I really should just bring the chips into the break room at work; let the wolves eat them)

I find that a mirror is the best scale.

I had a mirror experience today. It has been over a month since I've run on the indoor track where there are mirrors on the corners, so you can see yourself as you 'round the bend' and you run toward the mirror. When I came around the corner today, I was amazed at my posture. I actually enjoyed each time I came around the corner. Seeing myself run made me cringe back in September, so I count that as a victory.

This is my 13th week of strength training. I am shooting for 3 days a week consistently Tuesdays, Thursdays, Saturdays.

Right now the cardio is a bit of a struggle. My running program increased from 7 min. run / 1 min. walk 5 times to 9 min. run / 1 min. walk 4 times. During those added 2 minutes my heart rate monitor beeps in the 160's (up from the 140's) and I have to go to a slow jog (where people walking pass me).

I'm antsy to get back outside on the bike. It is supposed to reach the 40's Saturday, so I'm thinking about taking it out for a spin. The bike tire around my middle is what I am hoping will be gone soon.

Sandy

The running was easier yesterday. It must be the first two days of adjusting to a higher time/ distance that are the shock, but the body seems to adjust rather quickly after that.

Yesterday I ate my dinner at around 4:30, played evening tennis, and then had 2 large apples before going to sleep. The scale is down this morning. Once I begin eating in the evening, I don't stop, so the early dinner and evening apples seem to be a trick that works for me. Now, I just need to be consistent with it. I'm shooting for 6 weeks . . . early dinner and evening apples.

I thought I would re-post the running plan I've been following for those of you who might be interested in cross-training to build bone density. Also, very efficient workout. I used to run long distances (marathons) and took several years off due to aches and pains and general running burn-out. I've been following this, but have given myself two weeks for each week listed. I have found that taking it slower has given my ligaments and muscles time to adjust. It's the first time I've been able to run pain free. I started in September and am on the walk 1 min / run 9 min. 4 times, 5 days a week.

Sandy

WALK-TO-JOG PLAN

week 1 (walk 4 min: run 1 min) 3 times, 3 days a week
week 2 (walk 4 min: run 2 min) 3 times, 3 days a week
week 3 (walk 3 min: run 2 min) 4 times, 3 days a week
week 4 (walk 3 min: run 3 min) 4 times, 3 days a week
week 5 (walk 2 min: run 3 min) 5 times, 3 days a week
week 6 (walk 3 min: run 4 min) 4 times, 4 days a week
week 7 (walk 2 min: run 4 min) 5 times, 4 days a week
week 8 (walk 1 min: run 4 min) 6 times, 4 days a week
week 9 (walk 1 min: run 5 min) 6 times, 4 days a week
week 10 (walk 1 min: run 7 min) 5 times, 4 days a week
week 11 (walk 1 min: run 9 min) 4 times, 5 days a week
week 12 (walk 1 min: run 10 min) 4 times, 5 days a week

*a day off in between for the first five weeks

We are beginning the fourth week of the New Year.

What are your healthy plans for the week? What's working? What are you in the process of changing?

I am going to keep my calories at 1450 Mon-Friday this next week. Also, I'm planning on running M-F, strength training MWF, swimming 1/2 mile TWTHF, and biking 30 minutes MW. Not eating at night is the healthy habit I am trying to add. My goal is M-F last meal at 6pm, apple at 9pm.

Have a healthy week,
Sandy

I hope I haven't lost everyone. How is it going so far?

I've set a mini-goal for myself. The workouts are going well, so I will continue with those, but my focus is now on the diet. My plan is to log everything into fitday.com everyday for the next six weeks. If I become bold and determined (and computer savvy) I might include the food journal with my posts. When I eat 1950 calories I don't gain weight, but I don't lose it either, so I know I have to eat fewer than 1950 to lose weight. If I could eat 1450 calories it would equal a pound a week through diet. That would be my ideal. I have decided to break this down into smaller goals over the next six weeks. 1. reach and maintain a weekly average of 1950 cal. intake for this next week. 2. Reduce calories by 175 every two weeks (1775, 1600, 1450), so that I reach 1450 by the sixth week.

I am now running 10 (10/1) 5 days. I am on the last week of the running program I've been following. I never thought I would be a 'runner' again. My goal with the running is to continue 10 (10/1) 4 consistently 5 days a week for six months. I am hoping my speed and distance with naturally increase. I follow my heart rate monitor and tend to slow down when it reaches 160. Also, every extra pound is like 4 pounds of impact, so the sooner I lose this extra 20, the sooner I will 'feel' 80 pounds lighter during the runs.

Strength training is now enjoyable. I do it on my own, but go to a class when I find my enthusiasm waning. I am up to 3 days a week. Pilates and specific core work I add once a week.

Swimming is also enjoyable. I plan to continue to swim 1/2 mile 3 days a week. Now that running is stable, each week for the next six weeks, I plan to add 4 laps until I reach 1 mile swim.

So the six week plan for myself:
continue running 10 (10/1)4 5 days.
work up to 1 mile of swimming 3 days
strength train 3 days - with specific emphasis on core muscles one day
log foods into fitday.com - reach 1450 by the last week

Sandy

Doing pretty well. Not sure how the weight is going, but conditioning is doing really well. The weight will drop when it's ready.

This morning I rode from the house to a small soda (outdoor restaurant), had a cup of coffee and rode back. Pretty steep climb there, and passing cars on the way back. :D

About 35 minutes - so it was a descent workout.

Last Friday I walked with guest for 6 hours up and down the mountains around here. Since they were 20 years younger than me, it was a good workout.

TOTALLY OFFTOPIC WARNING:
I have some friends heading to Costa Rica next week and they were asking about needing shots before they left - malaria and yellowfever, to name a few. Do you know if folks visiting for a few days from the US need shots?



Doing pretty well. Not sure how the weight is going, but conditioning is doing really well. The weight will drop when it's ready.

This morning I rode from the house to a small soda (outdoor restaurant), had a cup of coffee and rode back. Pretty steep climb there, and passing cars on the way back. :D

About 35 minutes - so it was a descent workout.

Last Friday I walked with guest for 6 hours up and down the mountains around here. Since they were 20 years younger than me, it was a good workout.

According to CDC - yes, according to those who live here, no. During the dry season, there is little risk of Malaria or Dengue. You are now in the dry season so there isn't much of a threat. If they are going to use bug repellent anyway, it becomes even less of an issue.

No issue with Yellow Fever.

Also, the side effects of some of those drugs are pretty nasty.

Trust me - the whole country is not taking drugs for malaria and dengue. However, it also depends on the health of your friends - if they are very healthy then they probably don't have to worry - but if they aren't in good health, well, you don't want to pick something up while in the tropics.

So - the answer is - their comfort level. If they don't mind the one chance in 10 thousand that they might get one of these, then I personally would do without.

But, I am not a doctor - and they are on their own. CDC says to do it. We did for our first trip, and never again after.

Also, if they are going to Punteranas - I probably would. That is where it seems most of the cases are.

New to this thread,I've been thinking about getting fitter (is that a word?) so I might just jump into the challange myself--JJ

Sandy, that's a very ambitious plan you have! I'm impressed with your organization and motivation. How did you come up with your goal of 1450 calories/day?

I finally signed up for fitday.com and have started logging my food intake -- it will give me accountability (even if only to myself!). This Saturday I'm scouting out a route so I can bike commute one-way to school and take the train home (~35 miles one way). I'm hoping to do that 2 or 3 times a week.

GS

I'm down 6 since the first of the year. Not as much as I was hoping for but I'm overall happy with what I'm doing in working out on a elliptical and hitting the weights as well. On the nice days when I can ride I'm trying to get outside and get in a ride.

I'm using a excel file to track my eating. I have created a database of foods and nutritional values and then calculate those to WW points. I took a look at fitday.com but like my excel file better.

Supposed to be 50 here today so I'm hoping to get in a ride in the afternoon.

fitday.com gives my resting metabolism as being around 1450
hussman.org says that my body burns 1950 calories (with activity), so I'm figuring if I could eventually eat 1450 it would give my body enough fuel and would burn a pound a week through diet.

Gradstudent - I think you will enjoy fitday.com. It also gives a record of nutrients and things like that. I discovered I wasn't getting enough zinc, selenium, and vitamin D. I've learned a lot by logging in the food, way beyond the calorie count. Your commute sounds like a great idea.

jjsinglespeed - welcome to the challenge

wingnut - 6 is a nice number to have lost. I have two male friends who have both lost significant weight (45 and 75 pounds) with Weight Watchers.

I used my bike for some errands this week. It was so nice to be out on the bike again. My heart rate was high on the hills. I haven't done hills since October. I am hoping next weekend to take a longer slow bike ride.

I was rather proud that this past week I strength trained 3 times (MWF), swam 3 days (TWTH), ran 4 days (MTWF), played tennis 3 evenings (WTHF), and Yoga class 2 days (MTH). Early mornings work well for me. I am out and back before anyone is starting to get ready for work. Makes me feel good in the morning. I've fallen into a nice rhythm with the workouts.

The diet is still tricky. It seems to be connected with how much sleep I've gotten -- when I'm tired it's more of a struggle. Also, it seems to work better if I log the food in ahead of time, before I eat it. Breaking the diet into smaller goals seems to be working ok. This past week every other day I ate around 1450 calories and every other day I ate around 2500. It averaged to about 1900 calories a day, so somehow I still saw a deficit.

Sandy

How is everyone doing?

It is February now. It seems like an appropriate time to do an official check-in.

The first month was full of tweaking, juggling and observing. It took me a little stumbling to get out of the holidays and back to a healthy schedule that works. Now, I feel like I have a system down. I know what I need to do to make it work.

I'm eating something about every 2-3 hours.
I'm not eating at night . . . perhaps a piece of fruit before bed.
I'm strength training 3 days a week.
I'm drinking a pot of Chai tea (it feels like a treat)
I start my day with oatmeal (steel cut with walnuts and a banana)
I eat a Luna bar as a snack
I eat 2 cups of spinach
I'm respecting my body's need for sleep and rest.
I've started biking for errands . . . to the tennis courts, to the store, to drop-off bills, etc.

My goal is to follow this plan consistently for the next four weeks.

I am down 2 pounds since last week. I weigh in daily, but I write it down once a week . . . and take a careful reflective look once a month.

Let us know how you are doing! What's working? What's not? What changes are you making?
Sandy

I started my training on the first of the year (not a resolution, just a good day to start a plan for the year!). I weighed in at 200lbs. I was 204 at xmas. I checked this morning and I was 192.5lbs. I am trying to get into the 175-180 range. Less pounds to push around town. I am currently using the 10lbs in 9weeks program in the Lance Armstrong 7 weeks book. Working well so far. I have been steadily increasing my mileage and my speed, thus showing improvement (which is a nice motivator). After the 9 weeks are up, I am going to take a week to regenerate/relax, then do another 9 weeks, with a gradual increase in mileage/speed over the original plan. This has also helped me get my base mileage in for the year (Over 1500 miles in 18 weeks). I have attached a spreadsheet of my current stats. I notice that I just cannot go as slow as the recommendations, they have just been guidelines for me. I have tried other sports, but I could not stick to it. I feel that I can actually stick with cycling.

And a word to those who are "plateauing" and seeing slow results: KEEP AT IT!!! Trying to lose weight is hard. If you do not see a result for a period of time (5-6 days), change one variable of your plan for a couple days to see if you get a response. For example, if you are eating 2300 calories and going 11-12 miles, and you are stagnant, drop to 2200-2150 calories. I have hit some sticking points (in red on the spreadsheet) and it was frustrating. But hang in there, because the reward is much greater than failure.

milani - great job. Funny about plateaus . . . when I was losing the first 30, it was during the plateaus that other people started seeing the weight loss. And that's when the inches would go down. I think plateaus are when the body adjusts to the weight loss.

I have seen on paper that I have 30 pounds to lose. Hard to realize that's what I need to lose, but that is exactly how much I need to lose. Not 10, not 15, not 20, not 25, but 30. Not frustrated, just having a dose of reality. This is the number that is healthiest on my 'small frame.' When I was carrying even more extra weight I always thought of myself as 'big boned,' but have since discovered it wasn't my bones that were making me big.

Sandy

My hardest thing to deal with is food. I love to eat. And of course, almost everything would have to be bad for you... So I HAVE to track everything in Fitday, so I can see exactly what I am eating, and know if I am getting out of my calorie range. It was so hard to go to a super bowl party and not pig out on pizza and beer. But I did make room throughout the day so I could have a couple pieces and a beer or two :beer:

milani - I am also tracking my intake on fitday.com. That's great that you made it through the Super Bowl ok.

My struggle is tennis. The season has started this past week and I have matches at night. I am a morning exerciser. When I play at night, there are more hours I am awake which increases my risk of mindless eating. Also, I have caught myself where I think I need to eat afterwards even when I'm not actually hungry. And the harder (and longer) the match the more my need for comfort food increases. And, when my muscles are achy and sore . . . my habit is to grab something comforting. I'm trying to make sure it's tea or a sweet potato or oatmeal.

Changing habits are tricky because sometimes we revert back without even noticing. It's nice that we have support here.

I'm starting to write a paragraph each morning describing my diet goals for the day. My short-term goal is to track every bite for four weeks straight. I am finding that just the act of tracking calories makes me more aware of my eating patterns.

Be well,
Sandy

Congratulations to everyone for the weight and / or inches they are losing.

I got on the scales this morning. So far I am down six pounds from the beginning of the year. I am only six pounds away from my goal of 165 pounds. I have until April 23rd to reach my goal. I don't think it will be a problem but you never know. I may go ahead and shoot for an additional five pounds of weight loss (just don't tell my wife).

As far as my food intake the only thing I have really changed is breakfast. I have quit eating honey nut cheerios for breakfast and started eating plain oatmeal with a little splenda and blueberries (or honey). I am only eating chinese for lunch once or twice a week now as well :rolleyes:. For dinner I have finally convinced my wife to start cooking a little healthier as well.

My training has been pretty steady. Next week is my final week of base. I also get a couple of real rest days next week. The past couple of weeks my rest days have been active rest days. In other words I have been on the bike every day for the past three weeks. I have managed to put 800 miles in so far this year though. Much more than I have ridden by this time in the past.

Oh yeah, I also have my first road race next Sunday. Definately not a priority race but it should be fun.

Other than the exercise I plan on cutting down on my eating, primarily the Chinese Buffet. I love that place!
Tell me about it, that place is my weakness!!!

Tell me about it, that place is my weakness!!!

I'm glad to hear that it's not just me. :o

Lowcel - that's great with the progress. It sounds like you are right on track.

Chinese Buffet should come with a warning label . . . it's so addictive. I've had to stop eating out completely. At least for these several weeks while I get my diet together.

This morning I'm going to go for a swim when the gym opens and then to the early spinning class. I haven't been to a spinning class since November. I'm hoping to start going once a week. I used to love how I felt getting my workout in and over with before the sun comes up. The transition back to early mornings is a little rough. I'm feeling sleep deprived. Tomorrow is my day off, so today seems like a good time to start.

Still hoping to be riding light by June!
Sandy