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Need to recover and then some.

Old 06-05-17, 05:05 PM
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Thunder Horse
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Need to recover and then some.

I am here because I need you to keep me going.
I tried many times to change but to no avail. I keep fooling myself. I cannot do this alone.
As a last resort I am going to expose myself and become vulnerable to ridicule.
I am very much overweight and unfit to do many things I used to.

This excess weight (119 kg / 262.4 lbs), and at 63 years of age, is endangering my life.
I am already a tall heavy-boned person (6' 2.25" / 188.5 cm). If I can lose (30 kg / 66 lbs) that would be fantastic.
My goal is to lose about (0.7 kg /1.5 lbs) per week. That is to be (90 kg / 198 lbs) in 43 weeks (April 2018).
Okay, my next birthday is 24/04/2018. That will be my goal date!

I need to keep myself accountable to your efforts of checking in here, now and again, to see how I am going.
What I would like to hear, from you, is what you would like to hear if you were in my situation.

This is how I looked two days ago (2017-06-04).


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Old 06-05-17, 05:21 PM
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Im right there with you. In my racing days about 10 years ago I weighed 190 lb's. Still a bit chunky for 5' 8" but that's just me. I took a job that required rotating shift work and I rode for about a year but quit because of the conflicting schedule. I retired about 4 years ago at age 50, then I lived a sedentary life up to now. I got up to 282 lb's (now 268) and my blood pressure was up requiring medicine, and my resting heart rate is 88. (It was in the 40's 10 years ago). Plus my sugar was a little high the last time I did labs.

I'm 54 now and started riding again a few weeks ago. I even ordered a fancy new carbon fiber road bike, I've been riding my mtn bike with slicks on it.

It takes guts to do what you did here. Just know that you are not alone.
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Old 06-05-17, 05:38 PM
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Originally Posted by MikeOK View Post
...Just know that you are not alone.
Thanks a lot for your encouraging words. Very much appreciated.
Hope you too will reach your goals and become a very happy chappy on a fast carbon road bike.
Please feel free to keep me up to date with your progress (ups and downs) if you like.

I just added a signature to give myself a visual gauge. As I lose weight the red numbers (from 30) will turn to normal black numbers.

My plan is to record my weight very day just after I awake, then at the end of the week (Sundays) I will average it out and record that on this blog, and have my signature reflect that progress.
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Old 06-05-17, 06:12 PM
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motivation is key but it's very personal. you're not alone. don't lose hope. don't rush it. day by day. week by week. month by month. year by year you will improve. keep the cr&p food out of your house. after dinner leave the floor that has your kitchen. some protein before bed will help you sleep. good luck, you can do it!
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Old 06-05-17, 08:32 PM
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It's an ongoing struggle. For me keeping my weight has meant cooking for myself. And learning what to eat and not eat. I lost 30 lbs 8-10 yrs ago. Now my weight fluctuates tween 170 & 180. Trying to keep it there. Good luck with your quest.
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Old 06-05-17, 09:15 PM
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Originally Posted by rumrunn6 View Post
... don't rush it. ... keep the crap food out of your house. after dinner leave the floor that has your kitchen. some protein before bed will help you sleep...
Thanks rumrunn6 for your support and input.
Yeah, that kitchen is a trap. It's like a mini supermarket at arm's reach.
I like the idea about leaving the floor space alone.
I might have to put in a timed infrared alarm sensor in there.

Last edited by Thunder Horse; 06-05-17 at 09:40 PM.
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Old 06-05-17, 09:24 PM
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If you don't already have one, buy a digital kitchen scale. Start weighing everything. Don't eat in terms of meals (i.e. 6 small meals a day,) eat in grams. This way, you can break down your caloric intake, to better match it to your output when on and off the bike. I lost 50lbs (I was about 15lbs below your current weight, and the same height) over the span of about 5 months in the beginning of 2015, and as I'm sure you know, it's really easy to overeat. Weighing out portions is pretty eye-opening in the beginning. 500kcal of food is not very much.

I could never do the "chicken breast and some vegetables" for lunch-- I love food, and will eat most anything that gets too close to my mouth. I haven't given up eating anything (even now) other than pot pies, because the caloric density in those things is just terrifying. One "meal size" pot pie has more calories than a pint of ice cream.

Portion control, everything in moderation, ride lots of miles.
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Old 06-05-17, 09:30 PM
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I just woofed down a bowl of potato chips dang. My two weaknesses- potato chips and chocolate chip ice cream. Yum.
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Old 06-05-17, 09:39 PM
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Originally Posted by locolobo13 View Post
It's an ongoing struggle. For me keeping my weight has meant cooking for myself. And learning what to eat and not eat. I lost 30 lbs 8-10 yrs ago. Now my weight fluctuates tween 170 & 180. Trying to keep it there. Good luck with your quest.
Thanks locolobo13 for sharing.
My girlfriend and I share cooking dinners. She likes at least 4 types of veg. So dinners are quite healthy, though I must talk to her about wanting less of a portion. Perhaps the same portion as she eats, which is about 2/3 of what I eat (correct) ate.

However, I do cook for myself for the other meals. But as Sgt Schultz (Hogan's Heroes) once said "I only eat three meals a day, but somehow each meal seems to run into the next one".

It's not easy breaking habits, some die hard. But if I don't break it it will break me.
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Old 06-05-17, 09:59 PM
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Originally Posted by DrIsotope View Post
....500kcal of food is not very much.
...I love food, and will eat most anything that gets too close to my mouth.
...One "meal size" pot pie has more calories than a pint of ice cream.
...Portion control, everything in moderation, ride lots of miles.
Thanks DrIsotope for the tips.
I do have a food scale, but weighing everything seems too complicated. Cutting a steak to get 200 gm gets a bit fiddly. I think cutting EVERYTHING by half will be much easier for me. So instead of two eggs and four toasts for a meal I'll have one egg and two toasts. And see how I'll go with that for the time being.

How much food is 500 calories? Can you give me a simple idea. At the moment, during a I ride, I burn about 1000 calories.

What's in a pot pie that has so much calories? ... the meat?

Moderation, hmm, that word does not seem to be in my dictionary. I'll have to write it in with a fat black felt pen!
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Old 06-05-17, 10:03 PM
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Originally Posted by MikeOK View Post
I just woofed down a bowl of potato chips dang. My two weaknesses- potato chips and chocolate chip ice cream. Yum.
You're a tease!

My current love, which I have to lose, is a large bowl of cereal with cold milk, sugar and raisins . . . for supper.
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Old 06-05-17, 10:06 PM
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Originally Posted by DrIsotope View Post
...I love food, and will eat most anything that gets too close to my mouth...
That reminds me of an old saying:
"I am on a seafood diet. I see food and eat it".
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Old 06-07-17, 12:26 AM
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Thank you again for all your support. Hoping to keep in touch with you all along this journey.

I will add a Weight Loss Chart every week (Sunday / Monday). I am using a spreadsheet for logging my progress. So the my first chart is for WEEK 0.
There are 46 weeks to my next birthday. My goal is to get from 119 to 87.5 kg by 23/04/2018. That is 0.7 kg per week.
Why 0.7 kg? Because that is what I was able to lose, per week, some 12 years ago.
46 weeks sure does sound like a long haul! I'll try not to worry about that, and focus on just one week at a time.



Also, I am logging (handwritten in a diary) what I eat and how much I ride during the week.
I like to read a few pages from a cycling book on a daily basis to keep me motivated. Scribble notes, from the book, will also be written in my diary.
Every week I will photograph / scan these diary notes and post them on here too.
I am doing this in the hope it will keep me accountable and on target with my goals.
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Old 06-07-17, 04:38 AM
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I would suggest to look into ketogenic diet. I did that few months ago and lost 3 kgs in 2 weeks. You basically only eat few hours in the middle of the day. Its healthy and quite easy thing to follow!

Also, take photographs of yourself every other day or so, so you can see the changes and keep yourself motivated!
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Old 06-07-17, 06:51 AM
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Thanks MightyLegnano. I am glad that this diet has worked out for you.

My budget restricts what foods I can buy between pays. Unfortunately a lot of the cheaper foods is also junk.
A loaf of grained dark bread cost $7, where I can buy eight loafs of white bread for the same price (a month supply). But it's not that good for you.

So, in the long run, my diet will have a bit of everything, including a bit of ketogenic foods such as avocado.

I done a quick search for ketogenic diet on the Internet and found this somewhat controversial viewpoint
Ketosis: Why ketogenic diets might not be your best weight-loss solution | 9Coach
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Old 06-07-17, 06:02 PM
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Got upset with myself this morning when I realized I had not lost any weight for last two days.
I fooled myself into thinking that I can eat a bit more for dinner because I ate less during the day.
This fooling bit was not that noticeable. It was subtle, as if whispering to myself, in the hope of not hearing it.
I've been doing this for most of my life. Strange that I never really thought about how silly it is .

It reminds me of a definition of insanity. Doing the same thing and expecting different results.
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Old 06-08-17, 03:04 PM
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I have let myself get in such bad shape! There is a big climb on the way out of my house about a mile away. I rode to it and was so winded that I turned around and came back to the house without doing the climb. And my butt hurts lol. How did I ever ride 100+ miles on one of these things?
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Old 06-09-17, 04:09 AM
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Originally Posted by MikeOK View Post
I have let myself get in such bad shape! There is a big climb on the way out of my house about a mile away. I rode to it and was so winded that I turned around and came back to the house without doing the climb. And my butt hurts lol. How did I ever ride 100+ miles on one of these things?
Hi Mike.
One mile at a time. One sore butt at a time.
It may seen hard work, but lets face it, cycling is one of the few sports that allows you to sit down to do it.
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Old 06-09-17, 01:02 PM
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Well I went on a 30 minute ride today, felt much better. Got my bike shorts in last night that made a huge difference in comfort. I conquered the big climb too, got my heart rate up to just below maximum. This is gonna be fun, especially after i lose 60-70 lb's
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Old 06-09-17, 03:32 PM
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Originally Posted by MikeOK View Post
Well I went on a 30 minute ride today, felt much better. Got my bike shorts in last night that made a huge difference in comfort. I conquered the big climb too, got my heart rate up to just below maximum. This is gonna be fun, especially after i lose 60-70 lb's
Great stuff Mike. You're an inspiration for me.
I have been chomping at the bit for some fine weather, and to get over a cold, to ride my bike. Though in the past I have often ridden the first signs of a cold out of my body.

Yeah, any big climb is fun when your 60-70 lbs lighter. At the moment I am avoiding the hills. I don't want to over do it. I am already weight training (carrying my excess weight) on the bike. So why add more by carrying it up a hill, is my thinking.

Beside I've done this before and it works well. I prefer to build up my time on the saddle, going for longer rides, out and back (not lapses). That is, I cannot take a shortcut home.
Also to ride aerobically to lose the fat and clean out the vascular system from cholesterol.
To do this I ride at 75% maximum heart rate at high cadence. First at 90 rpm, and when that becomes easy, I slowly put it up a few rpm. But I have to always change gears to keep the heart at at 75% MRT.
After awhile, riding at this tempo gets easy, enjoyable, and the weight drops off, especially when I do it most days of the week for at least half hour each time.

Well, that is my plan. Hope this damn cold, and bad weather, passes soon.
That reminds me! I have an indoor trainer jig. Stuff the weather! I'll use the trainer.
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Old 06-10-17, 03:06 PM
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Did not lose as much as I hoped, but I did lose some (0.4 kg).
Learnt some things about me, like how I fool myself, carbohydrate based desserts should be avoided, and a cup of hot water is not bad.
Well, here is the chart and diary notes as promised:







My cold is progressing, so too is the bad weather. It's raining outside and cold. And my 'cold' has progressed to the chest. Well, at least it's progressing.
Only rode 101 km (63 miles) for the week. Hope to do better next week.

Last edited by Thunder Horse; 06-10-17 at 03:24 PM.
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Old 06-13-17, 03:03 PM
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About 98% cold virus free.
Getting a bit restless with the last several days of rain and high winds. All my mates are feeling the same (cabin fever).
Cycling was a good, and enjoyable, way to burn those calories. I know there are other indoor exercises and training. They are a lot harder to get into because they are not so pleasing.
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Old 06-14-17, 08:12 AM
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Very inspirational blog from OP and the rest! I've found, personally, that there are so many goals to reach in my life, that bicycling has become only for my personal time and enjoyment of life. Part of that "enjoyment" is feeling my legs burn on hills (Central PA has plenty...), the jubilation of being able to ride somewhere previously thought to be only accessible by car, and the solitude (kinda of a moving meditation; the"MightyLegnano" posted a great video about a bike, a pretty place and a book that nailed it for me). As for eating: I am aware of portion control (the U.S.A. is notorious for large portions), staying away from sugar (not always easy), drinking more water, drinking more water, and, as per my Doctor's advise, "drink more water"! Best of life dear Thunder Horse, steady on.
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Old 06-14-17, 04:05 PM
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Originally Posted by eatontkd View Post
...Part of that "enjoyment" is feeling my legs burn on hills (Central PA has plenty...),
_the jubilation of being able to ride somewhere previously thought to be only accessible by car, and the solitude (kinda of a moving meditation; the"MightyLegnano" posted a great video about a bike, a pretty place and a book that nailed it for me).
_As for eating: I am aware of portion control (the U.S.A. is notorious for large portions), staying away from sugar (not always easy), drinking more water, drinking more water, and, as per my Doctor's advise, "drink more water"! Best of life dear Thunder Horse, steady on.
Thank you eatonkd for supportive feedback.

Yes some people do love conquering the hills. I am hoping to feel the same way one day.

When I started cycling (2004) I was over the moon when I reached the next town from home (20 km). When I got home I bought a map to see where else I could go. It is amazing how a broken mental limit can suddenly open up to other possibilities. I am currently finding this out, piecemeal, about eating less.

I like to take my camera with me when riding alone. It helps me to stop now and again to smell the roses so-to-speak. I live in a rural town, so I do not have to ride far to be with nature. I like going to the nearby coastal headlands to spot wildlife. Whales are now, and next few months, passing-by to warmer waters.
I'll post a picture now and again.

Thanks for reminding me about drinking more water, I forgot to do that over the last four days.
It's cold here, so I'll go now and have a steaming hot cup of water (I quite like it).
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Old 06-15-17, 06:34 PM
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After a week of bad weather the guys came out for a quick 40 km ride. It was as if they had to spend their pent-up energy.
At first it was challenging to keep up with cold legs, but as we warmed up the pace started to grow. The last 20 kms was around 34 kph (21 mph). It was all fun.

Here we are after today's ride.

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