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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 01-11-07, 10:06 AM   #1
CliftonGK1
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On my way to 230

I started about a week before the new year with a minor alteration in my diet, and watching my target HR more closely while riding. I had been slowly gaining bad weight over the last 5 or 6 years (doctor's called it "creeping obesity," gaining about 5 pounds/year non-lean mass) and went from 225 up to 260. There was some lean-mass gain in there since I was heavily involved in powerlifting (WABDL) at the time, but I did notice that there was also a large gain in my bodyfat percentage.
Due to personal issues, I wasn't sleeping well and was over-stressed, and wasn't eating properly (schedule or content) which contributed to my slow and steady weight gain. Now that I'm back on track, I'm able to take more time and really concentrate on my health. My g/f and I both cook, and are making a conscious effort to prepare healthier foods. My biggest enemies have been soda and beer, though. It's not like I'd drink a 6-pack of either one every day... but 2 sodas during the day and 2 pints in the evening starts to really add up as far as extra/empty calories go. Plus, alcohol is a systemic depressant, and consuming it in the hours before sleeping turns your metabolism right to "storage" phase.
I've cut out soda, except for one or two a week as my reward for sticking to my workouts. I've cut down to an evening pint twice a week. I don't skip breakfast anymore, even if it means just having some oatmeal or an apple; meals don't get skipped so my body isn't going into forage-n-storage mode.

In the 2 weeks since Christmas, I've lost 8 pounds. It sounds like a lot coming off too quickly, but there's no starvation (heck, I've been eating more!) no chemical alteration (I don't need stimulants to do this) and no really drastic changes. I've just cut out the empty calories, upped my water intake to a proper amount (1.5oz per kilo of body mass, daily minimum) and kept up with the same amount of exercise that I've been doing.
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Old 01-11-07, 10:08 AM   #2
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congrats.
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Old 01-11-07, 07:49 PM   #3
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I don't think 8 pounds in 2 weeks is to fast for a man your size. The pace will probably slow anyway, but it feels good to get of to a good start. The wife and I drink diet pop and have been trying to give that up. I'm having an easier time than her. I have a hard time drinking as much water as recomended. Besides biking an average of 350 miles a month and watching the eating, we walk 5 miles every morning. I've dropped 35lbs in the last 4 months, from 277 to 242. keep up the good work.
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Old 01-11-07, 08:54 PM   #4
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Very rapid weight loss is normal initially, as your kidney function improves and the initial fat breakdown starts. you can expect to lose probably 15 or so pounds before it slows down a bit, perhaps more, so just remember to keep the protein up to about 1-1.5 grams/Kg (2.2 pounds) body mass on a descending curve until you match with 65 grams per day as a minimum. This is to preserve your muscle tissue and keep you in the fat burning metabolism. Keep the hydration levels high, 64 oz or more a day and use a good multivitamin. Adult dose of a children's chewable metabolizes more efficiently, by the way and provides complete levels quite effectively.
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Old 01-12-07, 09:39 AM   #5
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Originally Posted by Tom Stormcrowe
Very rapid weight loss is normal initially, as your kidney function improves and the initial fat breakdown starts. you can expect to lose probably 15 or so pounds before it slows down a bit, perhaps more, so just remember to keep the protein up to about 1-1.5 grams/Kg (2.2 pounds) body mass on a descending curve until you match with 65 grams per day as a minimum. This is to preserve your muscle tissue and keep you in the fat burning metabolism. Keep the hydration levels high, 64 oz or more a day and use a good multivitamin. Adult dose of a children's chewable metabolizes more efficiently, by the way and provides complete levels quite effectively.
I've never really tried to lose weight before, so it's a new thing for me. When I was lifting a lot, I wasn't one of the bodybuilder/sculpter guys checking my symmetry in the full length mirrors. I was the tubby guy stuffed (with the help of 2 friends) into a benching shirt, grunting out stack reps. We didn't care about our weight too much, because all we were concerned with was getting enough food in our bellies to build muscle efficiently. 20-25% bodyfat isn't uncommon among powerlifters, any it wasn't uncommon to see us plodding our chunky butts along on the treadmill for 30 minutes a few times a week, just to keep up some cardio training. It's just that you don't efficiently build muscle on a negative caloric balance, so on heavy training days I was putting down 4500+ calories.
Thanks for the health concern; I take it very respectfully coming from someone who's made such amazing progress as you have. It's good to know that I'm not dropping pounds too quickly, because that's typically what leads to relapse gain in the end. I definitely keep the protein levels up at the 1.5g/Kg, (I was at a max of 3.5g/Kg when lifting,) and I average 1 to 1.5 ounces of water per Kg daily. I haven't been taking any vitamins, though. I eat a very balanced diet and never felt the need to take anything, but I think I'll pick up a bottle of Centrum on my way home today.
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Old 01-17-07, 12:17 PM   #6
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Stepped on the scale yesterday and cheered. I broke the 250 mark.
I think that adopting a puppy that needs about 3 miles of jogging a day has been the main accelerator of my weight loss. 3-a-days (ride to work, ride home, run with the puppy) are seriously kicking my butt.
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Old 01-17-07, 12:54 PM   #7
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Sounds like you're on the right road with a sensible plan and obtainable goals. Congrats and I wish you much success. Remember to keep it fun and enjoy the journey! -JB
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