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  1. #1
    245lbs. and dropping nomad87's Avatar
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    A weight loss introduction

    I posted this in the weight loss thread, but I wanted to move it here. I just turned 19 and at 5' 11" my weight is hovering around 245lbs, I feel like a blob. My highest weight was almost one year ago and I weighted 267lbs, I have not been trying very hard, but I think the 20lbs. lost was due to me cutting red meat out of my diet in January.

    I have not eaten red meat nor fast food since January, but about two weeks ago I felt it was neccessary to take the next step. I have cut down on junk foods, and I make sure I eat enough, but lots of chicken, fish, and vegetables.

    For excersize, I ride my road bike a few days a week, depending on the weather, and I go to the gym around 4-5 days a week. Typically I do some mild cardio and then lift 4 of those days, and then the fifth I do intense cardio or spinning. I am hoping to raise the cardio level soon, and to start dropping more pounds.

    I have two current goals. First, I would like to be down to 210 or so by the end of December, my grandparents are taking the entire family on a cruise and I want to be in decent shape to pick up the ladies . My second goal is to complete and do well in a 5k run that my dad and cousins participate in every spring. Are these goals attainable? I have tried and failed in the past, but I really want it this time.
    -Geoffrey
    2006 Litespeed Firenze...its like buttah

  2. #2
    Tom (ex)Builder twahl's Avatar
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    Your weight loss goal is doable. It's about 2 lbs. a week, which is slightly more than docs like to see (1.5 per week) but I have found 2 lbs. fine...that's a 1000 calorie per day deficit. Are you counting them?

    One thing that has helped me is to prepare snacks of fruit or veggies for between meals. Keeps me from getting too hungry.

    I'm not a runner so I can't intelligently comment on the 5k, but that's what, about 3 miles? My knees would never last, so I have a hard time judging what is reasonable in running goals.
    Tom

    "It hurts so good..."

  3. #3
    geezer
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    Nomad87, congratulations on your weight loss and your new goals. I think they are very 'do able'. If you happen to drink soda's, try to eliminate them and substitute water. Keep up the good work.

  4. #4
    Cat WTF
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    Quote Originally Posted by nomad87

    I have two current goals. First, I would like to be down to 210 or so by the end of December, my grandparents are taking the entire family on a cruise and I want to be in decent shape to pick up the ladies . My second goal is to complete and do well in a 5k run that my dad and cousins participate in every spring. Are these goals attainable?


    First, congratulations on realizing there is a problem weight and doing something about it. You've taken the first step that way too many people won't make.

    The first goal is attainable easily, but it all depends on your motivation. The second goal isn't as easy. Define "do well". Completing a 5k is simple, but what do you mean do well...33 minutes, 23 minutes? What will make you happy?

    Depending on how you lift, it may be counter-productive to weight loss. If you gain muscle weight you may get discouraged because your overall weight is not going down. Then again, if you lift moderate weights with high reps, never mind.

    Losing the weight is pretty easy, I've found that keeping it off (maintaining) takes more work.

  5. #5
    Just "Mike" is cool
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    Just wanted to chime in and wish you the best of luck. I'm right there with you 6'3" 245lbs and dropping. I was 333lbs about 14 months ago. You sound like you are doing all of the things that I was to get to where I'm at. It will be very hard for you to gain any muscle while losing weight because to build muscle you need excess calories so I wouldn't worry about any muscle related weight gain. At best you will be able to maintain the muscle that you have now while losing fat which is ideal. As always, I'm no expert but this is from stuff I read from the newsletters sent by Lyle McDonald of bodyrecomposition.com. Best of luck to you and keep us informed on your progress.

    Mike

  6. #6
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    Wow, I could never give up red meat. Its my favorite "food group"!

    But losing weight is really a very simple matter.
    Someone could have a diet of 100% Krispy Kreams and McDonald's and lose weight if they exercise enough. (not that its a good idea)

    Its very important that you don't give up if you don't meet your goals by the date you set. Things do happen that cause setbacks (like thanksgiving for example!). Just keep exercising and eating healthy and you WILL lose the weight.

  7. #7
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    Quote Originally Posted by nomad87
    I posted this in the weight loss thread, but I wanted to move it here. I just turned 19 and at 5' 11" my weight is hovering around 245lbs, I feel like a blob. My highest weight was almost one year ago and I weighted 267lbs, I have not been trying very hard, but I think the 20lbs. lost was due to me cutting red meat out of my diet in January.

    I have not eaten red meat nor fast food since January, but about two weeks ago I felt it was neccessary to take the next step. I have cut down on junk foods, and I make sure I eat enough, but lots of chicken, fish, and vegetables.

    For excersize, I ride my road bike a few days a week, depending on the weather, and I go to the gym around 4-5 days a week. Typically I do some mild cardio and then lift 4 of those days, and then the fifth I do intense cardio or spinning. I am hoping to raise the cardio level soon, and to start dropping more pounds.

    I have two current goals. First, I would like to be down to 210 or so by the end of December, my grandparents are taking the entire family on a cruise and I want to be in decent shape to pick up the ladies . My second goal is to complete and do well in a 5k run that my dad and cousins participate in every spring. Are these goals attainable? I have tried and failed in the past, but I really want it this time.
    -Geoffrey
    I think they are doable...

    But... I also think that the weight loss one is fairly aggressive.

    Which is a problem - most of the data shows that if people feel like they are depriving themselves too much, they have a harder time continuing *and* are more likely to gain the weight back. Weight that comes off slowly is more likely to stay off.

    Three pieces of advice:

    1) Think of this as "eating a healthy diet" rather than "being on a diet".
    2) Be careful with goals. If you got to December and you were 225 pounds, but were also in better shape and had good eating habits, you should feel great about yourself. But if you've set a goal to be at 210, you will feel like you failed.
    3) Go find yourself a copy of "The south beach diet".
    4) Intensity is something to be approached carefully in cardio work. A 30 minute "sweat dripping off of your" workout is probably less beneficial than a 60 minute "sweating and not really out of breath" workout. The latter will likely burn more calories, a higher percentage of fat calories, and give you more exercise-induced appetite suppression.

    You should also find out what your body fat percentage is and try to figure out what a reasonable weight is, especially given that you lift.
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
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    Read my cycling blog at http://riderx.info/blogs/riderx
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  8. #8
    245lbs. and dropping nomad87's Avatar
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    Thank you guys for the replies. I know the lifting will slow down weight loss, but I am seeing a diference in how my body is shaped, and I like it. My father was a bodybuilder and I am shaped as a lifter, even very lean I wouldnt be less then 185 or 190. I am hoping eventually to be a very muscular 210, but even by December if I can just be fit enough to go shirtless confidently, I would be very happy.
    I have always been overweight, lacking in confidence, and lazy, I REALLY want this to change!
    -Geoffrey
    2006 Litespeed Firenze...its like buttah

  9. #9
    Mad scientist w/a wrench
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    I'm in similar shape (about 4 years older and the same weight) I gave up beef, chicken and pork around the new year (with a few seasonal exceptions: corned beef on st. patty's day, chorizo on cinco de mayo, ribs on the 4th, corned beef hash while in boston on vacation) and don't eat much fish to begin with (only sushi, only every few months...soo expensive but soooo good)
    Even with what should've been a very healthy diet, I found that my weight hasn't exactly moved. eating meat in moderation can still be relatively healthy. overloading on bad carbs (junkfood) kept my weight from really going anywhere. I recently decided to ditch soda and snack on fruits and veggies (no dip, that's probably cheating) instead of potato chips. I'm starting to feel much better, and I imagine that between that and my 10 mile round trip daily commute, I should see the pounds drop. Of course, I'm not approaching it from a weight perspective. when my spare tire of a gut is gone and I can climb all the hills in town without walking, I'll consider my work done.

    about the running, I've got supposedly good knees and ankles (I'm the guy everybody calls for help when the move and I've never had knee/ankle pain outside running) but can't run worth a damn. (I can bike till my quads fall off, but can't run a half mile without my ankles feelling like crap. maybe its bad technique, whatev) I advise you try to get your more running-inclined relatives to help you train for the race. 200lbs landing on each foot every few fractions of a second is a lot more strain than most people can imagine, and if you don't land them right, it'll wear out your lower legs quick.
    Proudly wearing kit that doesn't match my frame color (or itself) since 2006.

  10. #10
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    Calories in versus Calories out


    You are at the right place for good information and motivation to help you lose weight. The people on this forum have helped inform and motivate me to loose 35 pounds since January 06 (thanks guys/gals). Here is my approach:

    It's all about calories in versus calories out. If you take in (eat) less calories than you burn (through exercise and just living) you will have a calorie deficit, and you will loose weight. You and I got fat by taking in more calories than we burned, and you can get thin (like I did) by burning more calories than you take in (a calorie deficit). Shoot for around a 500 to 750 calorie deficit per day and you will loose about 1 to 1.5 pounds per week. It's simple math. So figure out how many calories you are eating (info easily available on internet), minus how many calories you burn (from just living and exercise), and adjust these so that you have a net loss of 500 to 750 calories. As you loose weight you will have to re-calculate your energy needs/expenditures because when you are heavier, you burn more calories....think of the additional energy/effort you would need to climb some stairs with a 40 pound back sack?...a lighter person is more efficient and needs less calories, so you must re-figure your calorie needs as you drop weight.

    When doing this, lift weights, do aerobics, and eat a nutrient rich diet, take a multi-vitamin, and drink plenty of water.

  11. #11
    Realist Greg180's Avatar
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    Quote Originally Posted by andyroberts
    Calories in versus Calories out

    You are at the right place for good information and motivation to help you lose weight. The people on this forum have helped inform and motivate me to loose 35 pounds since January 06 (thanks guys/gals). Here is my approach:

    It's all about calories in versus calories out.
    +1 But eating even less calories all at once can still lead to fat accumulation. Eat small amounts all day. Doing this allows your body to fully utilize the foods that go into it. Try a breakfast with whole grains and fruit and at 1030 eating a togurt...1200 a half a sandwich...1400 the other half. At 1600 an apple and a light dinner at 1800. Finish the night with a light snack...Variations of this have worked great for me...and fruit is always the simplest food to carry and eat.

  12. #12
    Senior Member dagna's Avatar
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    Regarding the running and the 5K goal: be SURE, SURE, SURE you get a really good pair of running shoes. It really is best to go to a dedicated running store for the first pair--the fitting advice is worth the possible extra cost. I once tried a new running store that set me up with shoes and insoles that solved a plantar fasciitis problem that had resisted three doctors and a physical therapist for two years.

    Secondly, the standard new-runner advice is not to set a specific time goal for your first organized run, just aim for finishing while running comfortably. I'd think a 5K would be very do-able for you, and if you pace yourself at the beginning instead of going out fast, you might surprise yourself with a better time than you thought, while feeling comfortable instead of drained at the finish line.

    Maybe I missed it, but I didn't see running/jogging/walking in your workout schedule. They really are the best way to train for an organized run. Alternating walking/running is a great way to work up to all running...walk fast enough to raise your heart rate, start running until your heart rate gets up there, then walk till it comes down, run again, walk again...you get the idea. Eventually you won't need to walk at all.

    And when I say use the term running, I mean a slow pace that is comfortable for you.

    Good luck,
    Dagna

  13. #13
    broke cyclist zebano's Avatar
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    I will second that bit about running shoes. They are very very very important (I'm a former 5k xc high school runner). As far as reasonable times go, treat 5ks as a race against yourself. I finished my first in 24 minutes, a year later I was under 21 minutes and my best time ever was a 19:11. This is nowhere near the top, but it was fast enough to run varsity in high school. One other thing I would add is to strech every day. Some people warm up 10-15 minutes then strech, while I prefer to do my exercise then strech while cooling down.

    I am still overweight (excess fat around my midsection) but one thing that dropped an immediate 20 pounds was cutting out soda entierly - I was drinking a minimum of 25 ounces a day (thats a scary thought now that I am counting calories).
    I know just enough to make some serious mistakes =)

  14. #14
    '05 NUEser EJ123's Avatar
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    5-10 Raw almonds is a nice snack.

  15. #15
    Eternal Cat3 Rookie branman1986's Avatar
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    I lost about 1.5 lbs a week by just eating approximately a 2500-3000 calorie diet and cycling 20 miles 4 times a week(one longer trip so about 100 miles per week). If you get into cycling a lot during the week, you'll burn so many calories you can't help but lose weight(about 1000 calories per trip).

    I'm 6'6" so you may want to adjust the 2500-3000 down to between 1500-2500. The key is eating a reasonable diet...I eat junk food & fast food as well, but in strict moderation and in line with the 2500-3000 calories.

    One caveat, about 3 weeks in, I started getting really dizzy and having some vertigo. I asked some cyclist buddies and they said that I wasn't eating enough...I realized that a two days in a row I had only eaten about 1500 calories each day and biked both of those days, which isn't enough.

  16. #16
    Eternal Cat3 Rookie branman1986's Avatar
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    I lost about 1.5 lbs a week by just eating approximately a 2500-3000 calorie diet and cycling 20 miles 4 times a week(one longer trip so about 100 miles per week). If you get into cycling a lot during the week, you'll burn so many calories you can't help but lose weight(about 1000 calories per trip).

    I'm 6'6" so you may want to adjust the 2500-3000 down to between 1500-2500. The key is eating a reasonable diet...I eat junk food & fast food as well, but in strict moderation and in line with the 2500-3000 calories.

    One caveat, about 3 weeks in, I started getting really dizzy and having some vertigo. I asked some cyclist buddies and they said that I wasn't eating [I]enough[I]...I realized that a two days in a row I had only eaten about 1500 calories each day and biked both of those days, which isn't enough.

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