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TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
12/15/11 8:10 P

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I am a little late to this discussion, and I don't feel like reading every response, but I'd like to comment on the poriginal post.

I got down to 153 and stayed there for about ayear. Then I started marathon training and my weight went ... up?

In fact it went up by more than 10 pounds!

So I talked it over with my doctor who is also an athlete. His advice was totoss the scale out. He reminded me that I was healthier than about oh 75% - 90% of men my age because of what I was doing. Weight was not the important factor now.

So yeah, just hang in there

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
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12/7/11 11:50 A

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BTW, I get a lot of funny looks when I tell people that losing weight is easy. Body recomposition is a bitch.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
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12/7/11 11:49 A

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Had the very same problem and lost too much weight. The more you lose, the harder it seems to shake that mentality. I started using a BIA scale to focus on body fat % instead of weight, which helped for awhile until I realized that BIA devices are garbage. emoticon

At that point, I turned to improving function. So now my measurements are how fast I can run, how far I can hit the ball and how my pants fit. heh. Also, if you're putting more weight on the bar and the weight is staying the same or going down over the course WEEKS (not days), you're doing very well!

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


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"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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12/7/11 11:21 A

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I just have to stop trying to weigh myself. I was in a weight LOSS mode for a year, and that's hard to un-learn. If I go up a pound, I feel like I'm doing something wrong... but that's not the goal for me right now. I just keep telling myself, "I broke myself down... now I'm building myself back up".

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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12/6/11 9:16 A

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Sounds good. Low carb for some people (including me) is difficult. The good news is, it does get easier over time. I went low carb for a bit, even no carb (that's very hard) and it didn't seem to make much difference, so I decided not to suffer for no good reason. In a no carb scenario, I bonked hard on my training. I'd literally be in the middle of an overhead press and hit a wall. Almost had a bar on my head. heh.

It sounds like your progress is similar to mine. Everything is progressing at a reasonable pace, especially my arms and shoulders. My squats and deads are going up while the scale weight is the same or going down a bit, but not a thing has changed around the middle.

I guess progress everywhere else, including from a functional standpoint has made me a lot more satisfied and the flappy belly doesn't bother me as much as it used to.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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12/6/11 9:03 A

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Hereiam, well I still have the 'insulation,' but I'm not focused on it too much except as a 'how am I doing' test. For now. It does concern me that my ab measurement went up recently, but really, I don't LOOK bigger in the middle. I am doing a lot of strength training right now... 5x/wk, with daily cardio.

As far as macros, here's what I'm trending. C/F/P: approximately 200/70/200g and 2200 cals/day. I can't see how anyone could get below 100g of carbs a day. After I've had my oatmeal breakfast (1cup oats, some brown sugar and fruit), I'm at about 80 grams. Well I should say, I've tried functioning on 100g carbs, and I literally fall asleep at my desk at work. If there's a way, I'd love to hear it. I do shun carbs after noon, though.

Tyxboy, I can relate. I ran and skied cross country, and ran track in high school and college, and was 130-lbs... rail thin and had almost no fat. I know now that was too thin for me. I'll be happy if my waist doesn't stick out from my pants. It does a small amount, and it's probably only me that notices. It's something to work towards.

I have to report though, with M-F strength training for the past month, I'm up to 166#, from about 158, and you can definitely see that my arms, chest, legs and shoulders are gaining muscle. I was comfortable in a medium-sized 'athletic fit' tee, and now those are darn tight, and I'm busting out of them up top. Can't be all bad.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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SPARKYGONE's Photo SPARKYGONE Posts: 849
12/5/11 3:42 P

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When I was running track and cross-country (back in high school), I was skinny as a pole, but never did any strength training. You couldn't pinch an ounce of fat on my body, but I never had six-pack abs. And it always looked like I still had a belly, even tho there was little or not fat. So, there is something to be said for targeted strength training. You can do cardio until you're down to 5% body fat, but when was the last time you saw a marathon winner with six-pack abs?

Edited by: SPARKYGONE at: 12/5/2011 (15:43)
"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


HEREIAM-SENDME's Photo HEREIAM-SENDME Posts: 353
12/5/11 3:35 P

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@Brewmaster-good info, esp. on the importance of actual strength training. People never seem to quite get either the importance of that, or what it is actually supposed to be.

Javadoc-What are your current stats as far as calories, macronutrient ratios (protein, fat, carbs), and are you still having the issue with the fat pad around the belly?

Belly fat/intra abdominal fat is usually an issue with insulin resistance. If you're still having trouble dropping that fat pad, as Brewmaster said earlier-bring your protein up to 1-1.5g/lb of bodyweight (150-225g of protein for 150lb person), and bring carbs down below 100g. Use a mix of good fats to make up the rest of your calories, and try to drink 1/2 your bodyweight in oz of water per day.

I'm not a fan of the SP nutrition guidelines at all--the numbers they advise for someone severely overweight is downright criminal (They advised me, at my highest weight, to consume over 5,000 calories per day, most of that from dietary carbohydrate).

Matt
Loc: Still 5 more klicks to go...

Then said the Lord-Whom shall I send, and who will go for us? Then said I-Here I am, send Me-Isaiah 6:8

Una salus victus, nullam sperare salutem- The one hope of the doomed is not to hope for safety.

The greater the obstacle, the greater the glory in overcoming it

to nikan auton hauton pasôn nikôn protê te kai aristê-to conquer yourself is, of all victories, the first and the greatest


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12/4/11 11:43 A

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Once you start getting as low as you are you can't rely on the scale as much. Since you're weight/strength training you've gotta rely on more of a body fat % measurement. Just keep at it!

There’s always a rea­son to put some­thing off. Always. The peo­ple who suc­ceed are the ones who do it any­way.


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12/2/11 2:14 P

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I don't know if I've fallen off the wagon this week, or what. It's been a very stressful week, ever since a blow up at home on T-giving night. Gotta love it. Anyway...

My belly measurement is UP... 2" all of a sudden. I'm up at 167#, post-workout, this morning. So that's 9# up since I began strength training about a month ago.

Should I be worried? I can DEFINITELY see that my upper body is developing. Someone at work asked if I'd been working out, so I think something's going the right direction, but that belly number has me wondering if I need to change something. Maybe I'm over-estimating my calorie burn and should cut back a few hundred calories of intake. I don't know.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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DOUGDC's Photo DOUGDC Posts: 2,167
11/29/11 8:49 A

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I think HAKAPES is right on. I'm convinced that the calorie differential thing is the central issue. Calories in vice calories burned is key, although there are, on an individual basis, some significant variations in how that works. For example, a person with a thyroid problem that raises metabolic rate will appear to lose weight unexpectedly. Or a person doing mountain hiking with a backpack will burn calories more quickly than an exercise monitoring program would estimate based on only time and distance. But if the measurements of calories in and calories used are accurate, the consequences for weight gain and loss are pretty unavoidable.

I carefully read two of Gary Taubes books: Good Calories, Bad Calories; and Why We Get Fat: And What We Should Do About It. I was impressed with his discussion of the role of insulin in weight gain and appetite. He was careful to show that when low caloric intake was not accompanied by weight loss, the explanation was probably a simultaneous reduction is actual exercise, and sometimes a reduction in resting metabolism. These are measurable, but not by the typical simple tools we use to measure expected caloric needs. Only a research environment will catch these important changes.

After reading the books I decided to try a low carbohydrate diet, with the switch in calories being largely to fat. Protein stayed about 20%. The first thing that happened was a rapid loss of about 5 pounds, putting me right at my goal. After six weeks of eating foods like bacon, eggs, lunch meats, and other things I had regarded for years as life-threatening fat sources, I had my routine annual physical. My blood studies came back excellent for total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides. My physician reminded me that many people on the Atkins diet had similar excellent lipid profiles and said he saw no problems.

I also stopped measuring food portions, ate generally only when hungry, and if I snacked it was on nuts or cheese or pepperoni - a favorite of mine. With these snacks, small portions seemed sufficient and I didn't find myself eating until I'd emptied the source (the bag or the jar or whatever) as I sometime do if I'm eating cookies or crackers.

Then something happened and my weight started to increase. The change, I think, was mindless snacking based on boredom or stress. And snacking on high calorie foods like nuts, cheese and pepperoni. I would eat simply because food was around. I gained about five pounds.

After that event I adopted a new long term goal -- to through hike the Appalachian Trail next spring. This may not be possible, depending on a podiatric problem, but I've been doing some hiking, and I'm not bored, though still a little stressed with things looming in the future. In any case, however, the mindless snacking is gone for now.

I'm sticking with the relatively low carbohydrate diet, but I'm convinced that portion control remains a major issue. I feel that I can certainly eat enough high fat food to gain weight, and that portion control is a central issue. At least for me. We'll see how it goes.

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11/25/11 3:52 P

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The Truth about Ab Training
- The Secrets to Amazing Abs
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1655


3 Reasons Why You're Not Losing Weight
Why Weight Loss is Harder for Some People than for Others
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1605


Oliver
Paris/Vienna time (GMT+1; during Summer: GMT+2).


Just step-by-step. It goes a long way!


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HAKAPES's Photo HAKAPES SparkPoints: (68,515)
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11/25/11 3:48 P

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I did nothing special, just followed the sparkpeople guide for nutrition and exercise, and I reached my goal weight. I noticed that the fat came off last from my abs, and if it goes back, that's the first place where it starts to show.

As for calorie difference, I only did 500 kcal less then my calories burned. At the beginning, I looked at the weekly suggested range, but because the amount of exercise changes now daily significantly (like I run for an hour or not), I rather look at the daily calorie differential, and make it -500 kcal every day.
www.sparkpeople.com/myspark/myreport
_c
alorieledger.asp


I read in a sparkarticle that fat from the abs is like fat anywhere else on the body, and it comes off with burning more calories than eating. Exercise for the abs, or extra exercise in general doesn't help, it's the calorie differential that makes the fat used up by the body.

My food tracking is precise, I track every single item I eat, even the small pieces of candy, and I carry my kitchen scale everywhere with me, and I measure everything I eat.

From what you write, and based on my experience, I see 3 things:

1. You calorie intake sounds to me less then optimal for weight loss. I've eaten 1500 when I haven't done any exercise at all. With all the exercise you do, I think you have to eat more to loose fat.

2. Tracking fat% is important when near the target weight. I use an Omron BF511. An internet study tells that electronic body fat% scale can differ in value from a water submersion method, but otherwise they are consistent in showing the trend. Because I don't need the real absolute value for anything, to see the changes over time is good enough for me, I stick to this scale.

3. How precisely do you track your calories? If you use cups, or vague estimations, this can add that 30% error, that prevents the fat to go off. I recommend a digital kitchen scale, and to track really everything.

Edited by: HAKAPES at: 11/25/2011 (15:55)
Oliver
Paris/Vienna time (GMT+1; during Summer: GMT+2).


Just step-by-step. It goes a long way!


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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
11/22/11 2:35 P

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emoticon emoticon

Steven G
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My Author Page:
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11/22/11 8:59 A

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Well, I used to use those crappy BIA scales but they are pretty much worthless. I'm probably too cheap to go out and pay for a real body fat test.

You're absolutely correct though, abs are made in the kitchen, as they say.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

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"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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DOUGDC's Photo DOUGDC Posts: 2,167
11/22/11 8:53 A

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@BrewmasterBill -- Impressive story. Thanks for sharing. Have you any body fat measurements that go along with your waist measurements? And, given that measuring body fat outside of a research setting is something of a crap shoot, do you have any trends using the same measurement technique over time? I've heard that six-pack abs are more an issue of body fat (in that spot) than actual muscle definition. Don't know how accurate that may be.

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11/20/11 9:55 A

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Here's the medicine ball workout that I started today. I took it easy because I wanted to feel it out, see how sore it made me, because I'm sure it will.

http://www.menshealth.com/fitness/ultima
te-medicine-ball-workout

I did a 'Medicine Ball 200' with just 6# to try it out, and it was not super easy. Some of the steps weren't bad, some had me gritting my teeth. It doesn't take very long, and I may hit this at the end of my daily workout, since I usually do abs last anyway.

Maybe this will help work off the three Sam Adam's Black n Brews that I had last night!

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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11/20/11 9:38 A

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Way to contribute. Aren't there enough "I get three points for this" threads for you to pollute with your meaningless emoticon postings? Thanks.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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11/20/11 8:20 A

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emoticon

Steven G
SW-MO Ozarks

My Author Page:
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https://www.createspace.com/5865057


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11/19/11 11:22 A

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Here's something interesting from this morning. I took measurements, after a full two weeks of strength training (every day) and there are small but definite changes.

In just two weeks of serious daily strength exercises, and eating 2200-2700 calories a day, each body measurement grew about an inch. My waist, grew the LEAST, at half an inch, and if I'm honest with myself, shows more muscle tone than two weeks ago. I'm surprised that my arms grew as much as they did, the puny little stick that they are.

That said, I'm weighing myself on Sunday (even though i said I wasn't), and I bet I'm well into the 160s. I don't really care about that, especially after seeing the tape measure.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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11/18/11 10:23 A

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Awesome that you chimed in! I can't say that I can (easily) cut back on the cardio, though. I want to run a half marathon next spring. So, really, I have conflicting goals, so I'm sure I'll have to compromise some.

What's strange is, I've been doing strength training for just two whole weeks now, 5x/week, and I can already SEE differences. I can already see that it won't be too long until my pecks stick out farther than my belly. So, I'm doing something right. This week was all high resistance/low reps. I'm thinking... what's it going to be like in the spring if I keep this up? I'm puny weak still (except my legs) but I'm grunting it out as though I'm on Worlds Strongest Man or something, leaving nothing on the court, as they say.

Edited by: JAVADOC at: 11/18/2011 (10:25)
You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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11/17/11 12:48 P

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Newcomer here. I've been at goal weight for almost 2 years now. I did it with a huge calorie deficit (lost about 70 pounds) and a sh1t ton of cardio (I don't recommend this!). In early 2010 I realized that I killed a bunch of muscle and started incorporating strength training. I got serious about ST about a year ago. I've put on about 30 pounds in the last year and my pant size has stayed the same. So going strictly by pants and shirt size, I'd say I've largely gained muscle, but guess what? Still got belly flop. I have definition just about everywhere else, but have love handles and some flappiness.

I don't really buy the "loose skin" bit either. They say give it two years and it will firm up. It hasn't firmed a lick. I've changed diets and routines over the years, some help a little better than others when it comes to packing on or preserving muscle, but none of them get rid of this flap.

So while I'm still carrying around some of my Michelin tire, I can tell you some things that work better than others for me. I'll also tell you that I lost the desire to have a 6 pack and refocused my efforts on performance.

What works (better) for me, in order of importance. More protein (about 1 to 1.2/g per pound each day, so if you weigh 170 pounds, eat 170 g of protein per day). A small caloric deficit. Shoot for a pound or less of weight loss per week. Lift HEAVY (5 reps). Don't do circuits, lift heavy (again!) and keep the running to a minimum (less than 30 minutes). Cleanish eating. Don't go on some paleo uber strict mess to make your life miserable, but eat some damn vegetables. Incorporate HIIT over steady state.

Mentally, I'm focused on fitness goals. I have a half marathon coming up this winter and I also participate in a number of sports. I'm focused on getting better at those. If the abs come, they come, if they don't, they don't. But when I'm kicking further, hitting balls out of the park, winning sprints and finishing races, I don't much care if my abs are poking through or not.

The straight truth is, a lot of this has to do with genetics. How and where fat and muscle are partitioned is largely out of your control. I've heard guesses that 80-90% of this is completely out of your control. The remaining 10-20% can be changed with diet and exercise. If you want to change the genetic part of the ratio, you can do it with drugs. And the wiggle room (10-20%) is highly individualized. The 20% guy probably has his abs poking through and the 10% guy (me) still struggles and might not ever get there.

So I've more or less accepted that I did a lot of damage to my body for almost 20 years and this is the price I have to pay. My genes are not permitting me to lose the love handles and bit of flub and I'm OK with that. People still say I'm a muscular guy. heh.

So the bottom line for me is this, I have 3 choices.
1) Drugs - nope.
2) Surgery - nope.
3) Work for the rest of my life to try and overcome my previous life's mistakes fully accepting that I may not be able to fully undo the damage.

Not sure if my story is of much use to you guys. But I found the exchange with you all interesting and thought I'd chime in.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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11/15/11 8:45 A

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Serioius props for running today as you did in high school. Very impressive. Keep up the great work. emoticon

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11/13/11 12:24 P

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Okay, I have sworn off the bathroom scale and am just going to use the mirror and measuring tape from now on I think. I averaged about 2200 cals/day for going the past week and know that I put on at least a few pounds, but I'm going to give it time to adjust. My arms and chest measurements have grown (1/2" in my bicep, 1" in my chest) already, and I'm holding fairly steady with my waist.. up 1/2" but that fluctuates a lot so I'm not worried. I've been eating TONS of protein, and that's a huge change for me. My energy levels are way WAY up. In fact, I went for a run last night... one of those times when the weather is evil and you're really wanting not to work out but you do it anyway, you know the ones.

I ran my normal 4.5 mile baseline circuit, which includes 525ft of down/up elevation change... in a 6:20 mile average! I ran 6min/miles in high school. High 6's. So is it a combination of strength training and more food energy in my body that helped this? I was running about an 8min mile six weeks ago.

Belly is still there... but we're working on that puppy.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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11/8/11 9:05 A

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JavaDoc - that's an interesting demonstration. And I'd heard that guys who lose weight have a huge advantage over people with less to lose in that they retain the strong legs that they had needed to carry the load they've lost. Maybe not so much. Congrats on the achievment!

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11/7/11 1:19 P

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We all need to hear it, to stay motivated.

Just for 'fun,' I put on a 40-lb weight vest and ran on a treadmill at the gym this morning. Let me say, I couldn't hardly do it for five minutes, and I consider myself to be in very good shape for running these days. It was only 2/3 the weight as I've lost! Talk about motivation. Anytime I get down, I'm going to go ask for the vest again.

Edited by: JAVADOC at: 11/7/2011 (13:21)
You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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11/7/11 1:49 A

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**I don't even want to think about how long it is going to take my skin to not look like a shar pei's face when I hit my goal weight. **

Don't look at it in terms of "how long it will take". Try to look at it in terms of by doing what you are doing and following a healthier lifestyle you have been given the extra time to get your skin to not look like a shar pei's face. You now have the time to do the work to achieve what you want.


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11/6/11 7:58 P

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Thank you DOC. I know it is not going to happen overnight (or overmonth), but it never hurts to hear it again. And having a bunch of excess skin would be a much better problem to have than the health conditions I have now because of my weight.

Impossible is potential. Impossible is temporary. Impossible is nothing.


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11/4/11 12:52 P

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One step at at time, RP, one step at time. Before you know it, you'll be there.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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11/4/11 12:37 P

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I don't even want to think about how long it is going to take my skin to not look like a shar pei's face when I hit my goal weight.

But I still want to hit my goal weight.

Impossible is potential. Impossible is temporary. Impossible is nothing.


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SPARKYGONE's Photo SPARKYGONE Posts: 849
11/4/11 11:21 A

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That's good news. I wonder if the same goes for my love handles.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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11/4/11 8:44 A

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Interesting info on that bit of flab. Of course, I need to drop a few more pounds before I see the same. :)

Vermont
Apathy is a dominant gene. Mutate.


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11/4/11 6:41 A

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11/3/11 7:44 P

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So I joined a gym and got a consultation (aka "light workout") with a trainer, today. He told me something interesting, that the bit of roll around my gut isn't so much fat, but skin that needs time to 'go back.' He said that it will go away, his did after losing 100-lbs. Just takes time, maybe a year. I'm cool with that.

We worked a number of muscle groups, including abs, and I feel a bit like I was in a bar fight now. Without the black eye, missing teeth and night in the clink!

Something interesting that I read just recently: You don't regret the workouts that you did. You regret the workouts you didn't do.

I'm going to use that!

Edited by: JAVADOC at: 11/3/2011 (19:45)
You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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10/28/11 6:00 P

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I haven't been back to this topic for a couple of months. I'm STILL right at a 33" waist. Okay, I'm back at a 33" waist, but I'm up a couple of pounds from when I was back in August. Not sure if that's muscle mass. I'm researching how that all works.

Anyway, still plugging away. I have six pack definition poking through after my workouts, which are pretty intense now. I do 60mins of elliptical set to a steep incline and moderate 'level,' then 30mins of free weights, scissor kicks and crunches, every day. Some days I do 30mins of cardio, but that's about it. I FEEL so good, but not seeing huge changes. It's a slow process.

Edited by: JAVADOC at: 10/28/2011 (18:01)
You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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GREG32572's Photo GREG32572 Posts: 16,449
8/4/11 11:42 A

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Hey DOUGDC
no you are not alone thats for sure! Well it depends on each of our individual situations. At some point we may be able to enjoy pizza without eating the whole damn thing. With me I am not so sure, I believe getting a slice or 2 at the local market is the safest option for me, having an entire pizza around is probably not a good idea. There are going to be many foods I love that I will end up having to stay away from lest I binge and break my food sobriety.

Its a journey and we will all get there if we keep on the path :)



" Taking ACTION is the ultimate power of Motivation. Nothing beats it, period."
`~`~`~`~`~`~`~`~`~`~`~`~
Do not stop enjoying the wonders of life despite the inevitable hurting that impairs our soul. Hence, it does not make you less of a person when you weep in tears and are in distress. Nonetheless, learn to withstand the stings of time; rise on your feet for no one can ever bring back the soul in you and the beauty of life except you, and you and you."


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DOUGDC's Photo DOUGDC Posts: 2,167
8/4/11 9:46 A

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Great to see that I'm not the only guy who's enjoyed an entire pizza alone. My favorite is double pepperoni.

So the big question for me is whether weight maintenance means that I'll never do that again. In a sense it seems depressing. But the benefit of keeping weight reasonable seems strong in terms of avoiding diabetes, heart disease and some cancers (among other things).

Best way to avoid focusing on what I eat (or don't eat) is to be busy doing other stuff. That works.

Take care guys. Glad to hear from you.


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8/1/11 4:53 P

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Thanks brother I appreciate the welcome and it SO damn good to have a team where there is more than me and 1 other guy and 10,000 women *chuckles* no offence to the girls, love em and their great but we need a space for us.

I love your attitude, I am glad you will be fine if things don't end up picture perfect in the end. I had visions of looking like Batista from the WWE until I smacked myself up side of the head and asked me what the hell I was doing. Its tough and so tempting to want that, but everyday I work on just being happy with working on being healthy.

Hey as long as your wife thinks your smoking hot that's ALL that matters, sure I know for me personally it would be great if throngs of women clamored for me but really only need one

Yes its a bit of science experiment for sure, I weight alot more than some of you guys so I've got my work cut out for me, its a little frustrating as I have been busting my ass in the pool 5 days a week for at least 45 min and I have put my eating more in line, now to be fair my eating was way the hell out of control, eating a whole large pizza by ones self is not good for anyone.

But I just try and focus on what I am doing today, how I am eating, make sure I get to my meetings, work my program, and get to the pool. I have faith that in time it will fall into place and the weight will start to come off in pretty good size chunks, its just tough to wait.

Good to meet you brother and so happy to be here with you guys

" Taking ACTION is the ultimate power of Motivation. Nothing beats it, period."
`~`~`~`~`~`~`~`~`~`~`~`~
Do not stop enjoying the wonders of life despite the inevitable hurting that impairs our soul. Hence, it does not make you less of a person when you weep in tears and are in distress. Nonetheless, learn to withstand the stings of time; rise on your feet for no one can ever bring back the soul in you and the beauty of life except you, and you and you."


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8/1/11 12:47 P

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Hey Greg, welcome!!

Honestly, if I don't get rid of my ab flab, I will be perfectly fine. My wife thinks that I'm "smokin' hot," and that's fine by me. It's more a personal pursuit now, and it may take a long time to get there, if I ever do. Literally, the only place where I have anything resembling fat is on the front of my abs, and a small bit on the sides.

As far eating, I'm finding it difficult to consume 1500 calories a day, without eating a candy bar or something. I really watch the protein and carb numbers, and feed myself every couple of hours. The protein helps make you feel 'satisfied' for longer, so you may watch that number. I'm shooting for 75% of my body weight in protein grams. So, at 155-lbs, I shoot for 75% of 155 in grams of protein. More if I want to build muscle, but I'm avoiding that right now in lieu of fat burn.

Ultimately, we are all a "science experiment of one," and everyone has something that works better/worse for them.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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GREG32572's Photo GREG32572 Posts: 16,449
8/1/11 11:23 A

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JAVADOC, Hey brother, CONGRATS on your progress you have done a FANTASTIC job!!

This is my first day on this team and I saw this post and started reading all of it.

I wonder what will happen if that middle section just never firms up like you want it to? I am not being negative I actually have some meaning behind my question. I am a big dude, I have probably a few hundred pounds to lose yet. I have visions of the tight firm body and walking around with my shirt off because I have never done that in my life ever. The truth of it is after I lose all this weight I'm probably not going to have the body I want, not without some plastic surgery and I started to obsess about it thinking I can accomplish anything and nothing is going to stop me. I'm a compulsive over eater/food addict/binge eater whatever label fits on it, its all the same. I have been around eating disorder treatment and clinics and patients (myself included) for the last 5 years now. When I was in the ED clinic I was the only male in there, and the only large person in there for that fact. All the women were either anorexic or bulimic

I thought I had hard struggles but until you see someone crying in fear because they have to eat a pat of butter, well.......... suffice to say it really shook me up. I guess the point I am trying to make after all my rambling is just be careful. I have seen what happens when one starts to obsess about things, and they start heavily restricting calories and things like that. One minute we are in control, the next minute a disease has control and is hell bent on killing us.

Its a fine line and no one see's it till they cross it. You sound like your doing awesome and over the course of the thread you have increased your calories which is great. I have tried cutting my calories back to 1500 a day, not only was I hungry enough to at the tail end of a horse but i wasn't making any progress which really pissed me off, I figured I would start dropping weight like crazy but I didn't. I went TOO far in the other direction and my body thought I was starving (that still amuses me) and my weight loss was minimal.

I don't know ya but I am still proud of all the hard work and progress you have made that's bad ass!! Keep up the hard work and try not to let the obsession overtake you, one day were in control the next we are not :)


" Taking ACTION is the ultimate power of Motivation. Nothing beats it, period."
`~`~`~`~`~`~`~`~`~`~`~`~
Do not stop enjoying the wonders of life despite the inevitable hurting that impairs our soul. Hence, it does not make you less of a person when you weep in tears and are in distress. Nonetheless, learn to withstand the stings of time; rise on your feet for no one can ever bring back the soul in you and the beauty of life except you, and you and you."


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DOUGDC's Photo DOUGDC Posts: 2,167
7/29/11 8:48 A

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TYKXBOY --

Your prescription for getting rid of fat is echoed in this piece I found, which, though written for (dare I say) women a few years back, I think is still applicable to us guys today.

http://www.health.harvard.edu/newsweek/A
bdominal-fat-and-what-to-do-about-it.htm

The issue raised is that belly fat is very metabolically active, and contributes to more than a spare tire shape. Specifically messing up metabolism and increasing heart disease and diabetes risks.

The "what to do about it" recommendations were yours exactly: cardio (like walk 5-15 miles a week), strength training (but spot reducing won't work), and diet. In that order.

The payoff, the research seems to say, is better health, and longer life, compared to those who keep the belly fat, in addition to sexy good looks (which they forgot to mention). emoticon

Not too long. Might be worth reading...

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SPARKYGONE's Photo SPARKYGONE Posts: 849
7/28/11 11:02 P

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This thread is definitely motivating me. I was content to sit at 175-180, but now I've realized that I'm doing it more because my wife is worried that I'm getting too thin and instead I should be trying to get down to a weight where I have a healthier percentage of body fat. That spare tire of fat around my mid-section is definitely not healthy at any weight.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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7/28/11 9:32 P

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I'm glad that I'm not alone in wanting to seriously get rid of my belly. I can say that I am super lean everywhere right now except that layer of cush around my abs. So, it's got to give.

As an update, I've had a really off week this week, only one day of cardio so far. I've had some family stress to deal with (bipolar sister...), and haven't been doing my workouts, eating either enough, or the eating the right foods. My weight is steady, but I know that I'm taking steps backwards from where I want to be be for my 5K in two weeks.

I really appreciate hearing everyone's discussion on this topic. I know that it motivates me, and hopefully motivates other guys.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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7/27/11 2:37 P

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Ditto on what Tykxboy said except there is one thing worse than belly fat and that is moobs. Once you gain a little weight they are damn hard to get rid of. You can just build up our pecs and hope for the best.

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7/27/11 9:57 A

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Doug, I've heard all the same things. Only way to target fat is liposuction. Otherwise, its just cardio, strength training, caloric intake differential and lots of prayer.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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7/27/11 8:29 A

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I particularly like this topic because Belly Fat has special negative meaning, particularly for men. Weight loss is a goal for many at SparkPeople, but men, in particular, are plagued with belly fat -- and most importantly, the kind that's inside the belly and leads to a large waist measurement. This is the hallmark of the "apple" body shape that men get as they gain extra weight, as compared with the "pear" shape that women often get. And we've all read that this abdominal fat is more closely associated with other illness, particularly heart disease and diabetes, than simple weight gain alone.

Problem is, I have not heard of any way to get internal abdominal fat to go away preferentially. Instead, the only strategy I know of is to lose weight by getting caloric intake under caloric requirements. Let me know if you have heard differently. Good news is that I've read that even modest weight losses are very helpful in treating or preventing type 2 diabetes.

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7/26/11 11:06 A

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I've been pushing myself to drop under 170 to see if I can make a dent in my belly fat, as well. I was hovering around 175-180. I'm now at 172 with my new goal of 165. If I can hit 165, then I will see if I need to push myself any lower. I feel pretty good, so far, but if I really want to burn the fat I will need to start some real strength training other than just doing push-ups and squats 3-4 times a week. Time to drag the dumbbells out of the garage.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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7/26/11 7:52 A

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JAVADOC, you are forecasting my future. My ongoing challenge is the five pounds between 160 and 155. And, at 155, I may find that my belly fat remains, so either more shoulders or less food. Congrats on the 33" inch waist. Another benchmark I expect to meet.

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7/25/11 4:46 P

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I'm down to a 33" waist!!! That's measuring across my navel, since that's my pudgiest area. Down from 34" a month ago, so something's working. I'm DEFINITELY seeing more ab definition, and my 'side abs,' what my trainer friend calls the, ahem, 'sex vee' is coming along.

I feel like I keep hearing that guy on Star Wars, when they're attacking the death star in X-wings... "stay on target..... stay... on target..."

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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7/8/11 9:39 P

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Update: I've been doing 'flutter kicks' all week long while watching TV. Wow, highly recommend, I can totally feel my abs getting hard. Look for it on Youtube. I was following "SGT Ken's" method, if it matters.

I'm running 45-60 mins per day right now, slowly melting that fat layer, while staying between 1500-1900 cals/day. I know that I'm making progress, because the rest of my body is lean and mean. Just that stubborn belly area is left!! It makes me wonder what my fat % is.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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7/6/11 2:14 P

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Steven G
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7/5/11 3:38 P

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This is a great thread. I'm also 5'8 and at 156#. I'm 24; when I graduated high school I was at 205#, and that was NOT muscle. My issue is also belly fat: I'm a type 1 diabetic (and have been for 12 years) and supposedly losing belly fat is difficult once you've had diabetes for years(?). I'm working on it. Currently I'm working mostly on nutrition and walking; I snapped my humerus in half February 6th, then rebroke it June 14th. I've had to take a major time out from running and lifting due to that. Currently I'm eating 1500-1900 calories/day, high protein, and the weight's slowly coming off. At this point I'm not too concerned with the number on the scale but more with body composition. I figure if I keep on the nutrition, eating high protein, I can lose fat while trying to hang onto the muscle I've got (as much as possible anyways) and then gain muscle once my arm heals. I'm hoping the belly fat will disappear (or at least shrink) in the process.

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7/3/11 12:45 P

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Okay, back from a 10 day vacation in FL, MS, GA and LA. Can we say southern food? It's all delicious, but I am convinced that they don't know what healthy eating is, generally speaking.

I lost a bit over a pound (running myself ragged I think) over my vacation. I also can see a bit more ab definition (if I squint), so maybe the running is making a difference. I'm now running about 10k per day, 5-6 times a week. Plus, I've been doing 'speed work' every other running day, basically incorporating sprints within my runs for 30 second intervals. I can really feel my ab muscles getting stronger. I'm still at a 34" waist though, so stuff's still hanging out. I take my waist measurement at my navel. It's the fattest part of me hahaha.

FWIW, I'm tracking 1500-1700 calories a day for my food. Sometimes it's really hard to get to that point with quality eating. But I try and eat 200 calories every couple of hours.

MRPLATSON, you're right... at 5'8" I was 125 in high school. I was a lean cross-country runner, but that was a bit too low in weight. I'd say the sweet spot is 140-150, depending on muscle mass of the person. I bet if I hit 150, my belly fat will be almost gone, because I have a lot of leg and arm muscle mass now.

Edited by: JAVADOC at: 7/3/2011 (12:49)
You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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6/17/11 6:54 P

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I'm not a muscular guy, but I definitely have a LOT more muscle than I did in H.S. I did no strength training at all in H.S. and was pretty much a bean pole. In college I worked for a construction company in their main office and plan room moving boxes and heavy plans and supplies for 3 years. In the past 3 years I've been doing a lot more strength training and was doing a lifting regimen with my boss for at least 6 months. I could probably get down to the 160's if I tried, but I'm not comfortable with that at this point. I'd prefer to stick with the 170's and continue to put on more muscle. Of course, I'd also like to play in the NFL and be a famous international DJ. :D

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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6/15/11 12:19 P

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tykx, we 5'8" guys bottom out at around 130... so yes, 120 is too low but 175 is a bit high unless you've been doing some serious muscle gains since your highschool days. I'm leaving the low 150's now and heading down towards the high 140's (and I still have a pouch!) while maintaining a relatively low activity level and a calorie range between 1700 and 2100 with moderate weight training.
I'm not so much planning to ever see my abs but I'm starting to feel the end of the love-handles for certain, that slab of side/back fat that used to be a solid block is now pliable and squishy...the end is nearing.

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6/13/11 10:28 P

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DougDC, Thanks! I've been around my goal weight for some time, now (around a year and a half). 175 is right near the top of the normal range for my BMI, but I can't really imagine losing any more weight. I've been down to 170, but that was very hard to maintain and I can't image going into the 160's. My wife thinks I already look to skinny and threatens to fatten me up if I try to get that thin.

I track all my calories (all meals and snacks) on the SparkPeople nutrition tracker both on the web and on my cellphone. I try to stick between 2,100-2,400 calories per day (which is what it recommends for my weight maintenance) and usually am pretty good with that - with the occasional slip-up. I eat pretty much the same type of food every day, and bring my lunch to work on most days; and my wife is doing Weight Watchers so she does a great job of weighing and measuring out all our dinners. So, it's not too difficult to stick to my calorie limit as long as I am careful with my snacking. My weight usually fluctuates between 175 and 180.

I've cut out the obviously caffeinated beverages at the beginning of this year, like soda and coffee. I drink mostly water and some lemonade.

I think maybe if I tried to cut out the sodium from some of my frozen meals and processed foods that I could drop some of the extra fluid retention and bloat, but I can't imagine that would help me lose my belly fat. I probably need to add more strength training to my routine, but I have a hard enough time fitting my running in to my schedule as it is, already.

In high school I probably ran a few more miles than I do now. My body also tolerated it and recovered from it better. I'm pretty sure we usually ran between 5 and 8 miles on most days, 5 or 6 days a week. I was also a lot faster in high school. My pace right now is around the pace I ran my freshman year. 26 minute 5k and a 7 minute mile. My senior year my PR was 17:40 5k and a 5:07 minute mile. I don't think I'll ever be that fast again, but I can sure try! But, I'm hoping more for fat reduction that a speed increase. :)

Edited by: SPARKYGONE at: 6/13/2011 (22:29)
"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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6/13/11 9:36 P

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Hey Congrats, TYKXBOY -- your strip graph shows you're near your goal. Major success there.

Now maybe you plan to lower that goal another 20 pounds or so. Or maybe not.

But, as you know, the issue of weight loss or maintenance is a matter of matching caloric intake to caloric expenditure. And in your note I did not see statements about the number of calories you actually eat. Great that you're making healthy choices, but how large are they?

For me, the only way I can get a handle on my intake is to track every meal and snack in the SparkPeople Diet app, either on my Droid or on my laptop. And the only way I can fill in those items is to measure or weigh portions. Like today's fish: 4 ounce fillet on the package label. So that's what I ate. It helps me a bunch.

BTW, I was 5-8 in high school, but weighted 155. Can't imagine what I'd have looked like at 120. Man that was lean. How was your running?

Best wishes with your continued success.

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SPARKYGONE's Photo SPARKYGONE Posts: 849
6/12/11 1:46 P

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I don't know if I'll ever get back to my high school weight. I ran track and cross-country and was a skinny 5'8" 120lbs according to my first drivers license. In H.S. I couldn't pinch even an ounce of fat on my belly - but of course, I had no muscles, either.

Now, I've been running 4 times a week and keeping myself around 2,100 - 2,400 calories (for the most part). I swear I have to be eating less than I did than when I was in high school. I've been sticking in the 175-180 range for 2 years. I am even doing the strength training that I never did in high school. But, there is always a bunch bulge of belly fat that I can grab with both hands.

I don't eat that much red meat. I mostly each chicken, if I have meat. I don't eat fish (can't stand it, unfortunately). I don't eat out that much and when I do it's usually a healthy sandwich or a not very loaded burrito at Baja Fresh.

I keep telling myself that it will go away, some day, but so far it's still there every morning.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


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6/11/11 9:45 P

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I wish I only had the belly fat to live with for now. I unfortunately am a victim of "manboobs". . . .

I am thinking that this problem will probably handle itself as I continute to drop weight

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6/11/11 6:47 P

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I tell you, my 'love handles' melted as soon as I started running. I went through the "Couch to 5K" program and was amazed at the results from that.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
6/11/11 6:09 P

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I'm pushing 61. The battle I'm facing is non-disappearing 'love handles'!!!
What a load of -----!
Anyway, I've lost some decent weight, My pants size is down (why I do not use the scale). But those stupid bulges over the sides of my pants! Get this; my doc says I should practice doing correct posture exercises so I will appear taller and the bulges won't be so obvious!?!?

It just could be "Time to deal with it" time!



Steven G
SW-MO Ozarks

My Author Page:
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https://www.createspace.com/5865057


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6/11/11 11:59 A

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Maybe... Obsessed? My wife has a few adjectives hahaha. I did a 5 mile run this morning, with sprint intervals. I realize that I really haven't been pushing my body much on my runs, but really just going on auto pilot.

For breakfast, I had 3 eggs, scrambled, with 2/3 cup of Morningstar crumbles and 3/4 cup of pico de gallo... plus 1.5 cups of sliced strawberries and raspberries. It's my favorite after-workout breakfast. Oh.. coffee for a total of 500cal/55carb/35protein. How's that for upping the calorie count?


You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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LORAXVT's Photo LORAXVT SparkPoints: (0)
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6/11/11 10:26 A

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Driven might be a better word then (that's if it needs to be labeled at all).

I understand where you're coming from as I have that tendency as well. I see what I want and will pursue it. It's a large part of sticking to a plan like eating healthy and exercising. I suspect you'll find a way to achieve your goal.

Vermont
Apathy is a dominant gene. Mutate.


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6/11/11 9:26 A

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I'm not so sure that I'm a perfectionist. Maybe I am in some instances. I dunno, I can envision where I can be, and I want to get there. I think that's it.

I've been doing some speed training at the recommendation of a trainer friend. I can already feel/see the difference, and I can feel the strength that generates. Monthly measurements are today, so I'm crossing my fingers.

I DID hit amost 1800 cals yesterday though! I find that I have to pack more into my morning meal in order to do it. I'm sure that'll change next weekend when we're on vacation. I'm already eyeballing a Steak-n-Shake for a bit of a diversion. You gotta live.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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6/11/11 8:57 A

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You're not a perfectionist by chance are you? emoticon

At my age (nearly 50) a bit of squishy may have to be okay. Our bodies use and store fat much differently then when we are younger. There's no way around the effects of age but that's not to say you can't get rid of it. I'm only asking if it's worth the effort since the rest of you is in superb shape!

Vermont
Apathy is a dominant gene. Mutate.


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MRPLATSON's Photo MRPLATSON Posts: 336
6/10/11 12:57 P

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I mostly ignore cheese but yogurt and whole milk are a solid staple. Milk and yogurt are better for you than a protein shake..you need the carbs post workout, you need the fat to absorb fat soluble vitamins and the proteins are easily digestible. I don't eat cereal except sometimes for bran flakes but mostly for breakfast I do have oatmeal, I need that fiber!

As for the calories, you're doing fine for a short time, no worries, but give yourself a chance to refuel on the week-ends. I know you're going hard but those last few pounds, they can still take you weeks or months.

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6/10/11 11:59 A

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Thanks a ton guys for the input!

MrPlatson, good question on the dairy. I haven't really purposely cut out my dairy intake, but I just stopped eating cereal, and have a Greek Yogurt as part of breakfast instead. But, almost no cheese just because of the calorie thing. My wife says that now I have "calorie issues." Honestly, I went a month at 1600 cals/day and was losing weight, but fell back to the lower calorie numbers in an effort to lose the belly. You can't even see it under a shirt, but I want the flat abs. I know.. I'm 41 and should keep perspective, but I think it's not only possible but not unreasonable to expect that I can get there.

I'll drop a weight plate into my ab workout, good suggestion! That'll be fun tonight. I know it's a long road, so I just need patience. I'm not wanting a magic bullet solution that will happen over night, I just wnat to be on the right plan.

I'll up my calorie intake too and ignore my scale for a couple of weeks as my metabolism adjusts. I'll revisit this in a few weeks and see what results that I'm getting.

Edited by: JAVADOC at: 6/10/2011 (12:02)
You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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MRPLATSON's Photo MRPLATSON Posts: 336
6/10/11 9:47 A

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are you avoiding dairy because you're intolerant or some other reason?
because there's no reason to avoid dairy...and you SHOULD eat more, try hitting the 1700-1800 range as a minimum, stop starving yourself.
the abs will come, don't worry.

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DOUGDC's Photo DOUGDC Posts: 2,167
6/10/11 8:21 A

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About three years ago, as a consequence of a prolonged bicycle tour, I regained my high school weight of 155#, but I did not regain my flat stomach skinny kid look. The weight was redistributed from the early days. I now had less shoulder, more leg, more gut. I have no measurements from back then, but I suspect my body fat percentage was lower in high school than it was riding on the tour. To get the belly insulation to go I'd likely have to weigh less than in high school, and then take efforts to add back the missing muscle. That's my experience anyway.

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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
6/10/11 8:02 A

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I remember an article, either on SP or Men's Health, called 'Those last 5 pounds'. It described exactly what you are concerned with. The suggestion/solution was a) add weights TO your ab workouts, hold a 5-8lb plate behind your head or place a weight plate on your gut, etc. and b) cut back, 50%, on lean, red meats and replace with firm fleshed fish and recalculate your fiber intake, you may need more fiber.

Steven G
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My Author Page:
https://www.amazon.com/author/mannsg

https://www.createspace.com/5865057


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6/9/11 11:06 P

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I hear you. Since I was on such a calorie-restricted diet, it's hard for me to go and up my calories. I seriously think about everything that I put in my mouth now. I think that it's achievable for me to get rid of the 'insulation' because I used to be thin, and super trim until I had kids and stopped being active.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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BILBY4's Photo BILBY4 SparkPoints: (48,087)
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6/9/11 10:57 P

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Sounds like you are undereating on that description and your numbers. Unless your body's metabolism is at a high enough level the squish will probably stay there. These distribution of body fat is also determined by genetics so of course varies from person to person. You may need to adjust your perception of what is achievable for you.

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6/9/11 10:52 P

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Okay, I feel like right now I am in the best shape that I have been in since I was probably 20 years old. I'm 160-lbs (5'8" medium frame), and lost over 50-lbs this winter. That said, I still have what I'd estimate is 5-lbs of fat around my abs. I can see the muscles but there's a layer of "squish" still.

I'm running 4-6 days a week (4-5miles) and doing strength training 3-4 days a week. For my strength, it's a mix of crunches, twisting crunches, 25-lb curls, flies, push-ups, planks, tricep extensions and the like I'm trying to bring back some upper body size/definition.

As far as diet, I really am trying hard to hit 1500/day, but I tell you it's hard, and I usually end up in the 1100-1200 range. Lean meats, veggies, fruit, almost no dairy (except Greek Yogurt) and generally a protein drink after my runs, which I'd really like to ditch, but I'm still down on the calories. I usually get about 80-100g protein/day according to the SP trackers. More on my more intense days.

I'm really pleased, but want to get rid of that squishy stuff. What more can I do? My wife says that i need to be patient. What's patience?

You never regret the workouts that you do. You regret the workouts that you DON'T do.

If I can do it, YOU can do it!

I'm investing sweat equity into... me


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