Hey ex-clydes, what'd you do for that last 10lbs?

[Askel]

I'm currently sitting a couple pounds north of 200. Using various neck/waist measurement techniques, I figure I'm around 20%-25% body fat still. I'd like to get in the 10%-15% range.

The problem is, my old tactic of running 500-1000 calorie defecits per day just isn't working any more. I exercise a lot- this time of year I'll be skiing most every day and will be hitting the pool and gym at least 3 times a week. If I keep up a 500+ calorie/day defecit for more than 3 days, I crash hard. I either get really tired and cranky or go out and hit the bar with friends and make some not so healthy eating choices (chicken wings and pickled eggs, anybody? :p).

I'm pretty sure I know what I have to do, I just have to run a smaller calorie defecit. It's just going to take a lot of self discipline, I won't have the margin of error I used to have. This, of course, sucks. Self discipline and I have never really worked well together.

So I guess this is pretty much a "Woe is me..." post, but still- I wouldn't mind hearing some stories and advice from people who've been here.

(Gobs of diet and exercise data on me here: http://fitday.com/WebFit/PublicJournals.html?Owner=askel)

[Mazama]

Nooooooo. Don't leave us!!! Go get you some chicken!http://i2.photobucket.com/albums/y27/b_ezee/smilies/FatGuy03.gif

[flip18436572]

Remember that as you lose weight, you also will not need as many calories to keep at the same weight. A 300 pound guy will take xxxx calories to maintain weight, and a 200 pound guy will take xxx calories to maintain weight. I don't remember the difference, but I remember talking about this with others and reading more about it. The lower your weight, the lesser amount of calories are burned doing nothing.

So, say clyde1 was at a 1500 calorie for 300 pounds intake per day and maintaining weight, but then decided to exercise every day and dropped to 200 pounds just by extra exercise, the exercise would have to increase as the pounds were taken off, or a small calorie intake would have to account for the fat loss.

I have maintained a constant weight for about 4 months now and it was a bad diet choice on my part, now I have to watch calories again to make sure I am going to lose that extra fat off of my body.

Calories in vs. calories burned is still the biggest thing. Just don't try to do it in a week or two and remember to work it off slowly. You have learned that exercise is a great thing for your body and now you just have to find those calories that help you feel strong and healthy while keeping the calorie count down.

[Tom Stormcrowe]

Try working short bursts of High intensity circuit training to change your routine. It sounds like your body has adapted to your training regimen. That way, you have a new physical paradigm.

Here's a bit of info
http://www.military.com/NewContent/0,13190,Smith_020504,00.html
Spartan Regimen video
http://uk.youtube.com/watch?v=MIQknKNizOE
Body weight regimen video (No equipment necessary
http://uk.youtube.com/watch?v=oQR4p9HSAmA&feature=related

I'd suggest you have someone monitor your timing, and be available to assist if you hit muscle failure, especially if you're working with freeweights. The idea is to push yurself to your physical limits over a 20 minute period, and that's it. You want to do circuit training on alternating days at most, with a total recovery day following, and load up with protein for recovery and muscle repair. YOU WILL hurt after these routines.

[flip18436572]

Hey Askel,

Most of your workouts have been riding and skiing correct???? Did you use any of GUMMEE's interval training thing on the bicycle? I do interval training once a week on the bike and once a week on running. That seems to break up things also. There was also a link in FQ about the Guerrilla Cardio workout.

[Caincando1]

Like mentioned above. Do something different for your work outs. Work different muscles, or work them in a different way. Are you still accurately counting calories?

[stonecrd]

Sometimes you plateau and it takes some time for things to change. I got stuck at about 195 for six months and could not go lower. Then all of a sudden I dropped down to 185 in about a month and now I am at 175. It took me twice as much time to go from 205 to 185 than it took to go from 195 to 175. I have not really changed my eating habits over this period but my cycling intensity has increased since I hit 180. I can ride a lot harder without the weight. Of course I burn less calories for the same intensity as well. While calories in vs calories out is the rule, everyone is different. Just keep eating right and working out and the weight loss will come.

[Trucker_JDub]

http://www.military.com/NewContent/0,13190,Smith_020504,00.html
Spartan Regimen video
http://uk.youtube.com/watch?v=MIQknKNizOE
Body weight regimen video (No equipment necessary
http://uk.youtube.com/watch?v=oQR4p9HSAmA&feature=related

Thanks for these links; very informative.


I'd suggest you have someone monitor your timing, and be available to assist if you hit muscle failure, especially if you're working with freeweights.
If you can't find any one to spot you and you feel you must lift free weights over your body (bench press, military press, exct) do not put any clamps on the bars. This way if you fail on a lift all you have to do is lower your weaker side and gravity will slide the weights off the bar. It may hurt your floor but thats better then having 200+lbs resting on your chest or worse your neck and no one to help you.

Just my .02

[Askel]

Thanks for the tips guys. Sounds like patience and a consistent calorie deficit are the best long term plans and some variance in the exercise can help get over those plateaus.

It looks like that exercise change is only about a month or so away for me. It'll be time to hang up the skis and dust off the bikes again. In the meantime, I think Tom's videos can give me something to work on in the gym until then.

[StokerPoker]

Don't forget water. It's very important for weight loss and fat metabolism. Fat metablolism can also be hard on the kidneys. It also helps prevent constipation that can be brought on by fat metabolism/weight loss. That and fiber. When I started losing wieght I made two lifestyle changes. I started carrying water with me (and drinking it) everywhere I go, and increased my fiber intake. I felt better, and because of the whole grains and fiber I had less cravings for sweet things. Getting more exercise wasn't something I did on purpose. I had more energy which made me more active.

You also want to avoid putting your body into "starvation mode" which can really cause all kinds of problems and keep you from losing weight.

[Air]

Hey ex-clydes, what'd you do for that last 10lbs?

I was going to say I think it was a tossup between the nachos or the bacon cheeseburger...but then realized you could read the question another way ;)

[dahoss2002]

I'm currently sitting a couple pounds north of 200.
The problem is, my old tactic of running 500-1000 calorie defecits per day just isn't working any more. I exercise a lot- this time of year I'll be skiing most every day and will be hitting the pool and gym at least 3 times a week. If I keep up a 500+ calorie/day defecit for more than 3 days, I crash hard. I either get really tired and cranky or go out and hit the bar with friends and make some not so healthy eating choices (chicken wings and pickled eggs, anybody? :p).: http://fitday.com/WebFit/PublicJournals.html?Owner=askel)

Im still running between 202 and 212. I also try to run the 500 calorie deficit but my beer drinking always outruns that. Just gotta find a way to take control......................

[StokerPoker]

I was going to say I think it was a tossup between the nachos or the bacon cheeseburger...but then realized you could read the question another way ;)

I almost said "gain it back" becasue that's what I did with the last 10 lbs I lost. I'm currently stuck at 185 again. I got down to 173 and felt really good, but I'll take anything over the 250 I was