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JRISON's Photo JRISON Posts: 11
8/17/11 9:03 P

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Do you take any time off from training? Could you just be over-training?

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LORAXVT's Photo LORAXVT SparkPoints: (0)
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8/13/11 11:33 A

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This was a most informative thread. Nothing to offer - just commenting! emoticon

Vermont
Apathy is a dominant gene. Mutate.


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JAVADOC's Photo JAVADOC SparkPoints: (0)
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8/7/11 12:42 P

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Wow, how do you get in 12,000 steps a day? That's about 6 miles a day, right? That's awesome that you do that though. I run my butt off, and don't quite get to that many.

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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FYRCOP's Photo FYRCOP Posts: 2,875
8/7/11 12:29 P

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What works for me...

1400-1800 cals daily. Meat (poultry, beef, pork, fish, seafood), eggs (one poached in a.m.), low cal/carb whole wheat bread (1 slice, 45 cals), spinach, mushrooms, romaine, cucumber, carrots, zucchini, onion, apple, occasional (rare) banana, cheese, flaxseed, etc.

condiments- yellow mustard, Tapatio, Balsamic Vinegar, ground black pepper, lemon juice, Kirkland artificial sweetener, Wishbone spritz salad dressing. I don't add salt to anything! There's far more than enough in the foods we consume.

plate size- 8-10 inch

Beverage- copious amounts of water. Water is my drink of choice. Hot and iced brewed tea, 2 cups regular coffee, occasional red wine.

Snacks- baby carrots, celery, shelled sunflower seeds (lightly salted at the most), pork rinds, raw mushrooms, romaine lettuce with tuna fish filler, sliced cucumbers/zucchini/tomatoes w/Tapatio, modest amount of peanut butter and a couple pieces of celery (less than one tbsp).

Activity- daily: back extensions- 2x30 2 count, bridge ups- 2x30 2 count, regular crunches- 2x30 2 count, reverse crunches- 2x30 2 count, pushups- 2x25 2 count. Treadmill: 4.2-6.2, incline 3-6.5, duration 45-60 minutes. Minimum daily steps: 12,000 in addition to the previously listed activity.

Now that's basically what I do and how I maintain where I'm at. It's pretty simple and yes, I have been known to miss a thing or two but for the most part I keep on top of it. My most important part re: diet is my choice of foods, portions and beverages. I never was fond of soda so that was never a problem for me to omit them from my list.

For what it's worth. It's worked for me over the years.

Dennis

Stay focused, keep moving and walk, walk, walk.

Edited by: FYRCOP at: 8/7/2011 (12:34)
THINK you can do it and you WILL!


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PIANO_DAN's Photo PIANO_DAN Posts: 585
8/5/11 5:48 P

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http://en.wikipedia.org/wiki/Kefir

Kefir grains are used to ferment milk or juice or water ( with sugar or molasses). It 'grows' lots of good bacteria for digestion. When made with milk, the milk thickens like yogurt. You let it grow on the counter for about 24 hours. The good bacteria keeps any bad bacteria in check (at least for these time frames).

Google for more information about kefir. There are quite a few pages about it.

Dan


Nothing tastes as good as being healthy feels!


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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
8/5/11 11:51 A

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WTH is 'kefir' milk? If it comes from a plant, milk it ain't. emoticon

Steven G
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PIANO_DAN's Photo PIANO_DAN Posts: 585
8/5/11 9:13 A

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You guys are so encouraging.

I'm up 2 pounds this week. But eating well. Kefir milk smoothie with blueberries this morning (good pro-biotics).



Nothing tastes as good as being healthy feels!


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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
8/5/11 8:59 A

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What JAVADOC said!! emoticon

Steven G
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JAVADOC's Photo JAVADOC SparkPoints: (0)
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8/1/11 11:29 P

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I'm jumping in here a bit late, forgive me. A TON of good advice here (Piano Dan has a good plan, for instance). Everyone is different. I'd suggest mixing it up with your food. If you don't think your current plan is working, try something different. Increase/decrease something.

If it were me, I'd try cutting out as much sodium, (processed) sugars and starches as I can. Sugar soda. Breads. Potatoes. Corn (strange but yes, it's a starch). You probably won't miss them after a while. I was telling my wife the other day that we almost always used to have a bread with dinner. Now, I rarely have bread, unless it's low carb/calorie. I have 'naked' burritos at Qdoba, or I skip the bun on a burger.

As far as exercise... you know what I'm going to say... mix it up. Try more cardio. Try less cardio. Higher or lower intensity. Mess with your heart rate while exercising. Lower intensity can burn more fat, higher intensity can be better for cardio. Everyone reacts different. For me, I'd been dieting (Slimgenics) since November and losing a solid 2-3 lbs a week. As soon as I started running in January, my weight loss stopped. I didn't stop getting smaller, but my weight stabilized. Two reasons: 1) I was building lean muscle mass and 2) I was eating only 1/2 the protein that I needed for my body size and for muscle recovery energy. The protein thing wasn't good, because your body will turn on itself to consume those amino acids that protein provides. I had to change things. I upped the protein and dropped pounds again. So, mix it up, see what works. It takes time and patience but you CAN do it, man.

As an aside, I may be cynical, but I don't buy into the 'net carb' thing. I see it as a marketing thing, but that's just my opinion. Carbs are a GOOD thing, and give you energy. They also don't 'cost' much. 4cals/gram, which is the same as protein. Everything in moderation.

If you're feeling sluggish at 1600 cals/day, you may want to increase your protein intake, and up your carbs, with fruit, not a candy bar. Both will give you more energy and can make you feel better.. The protein will make you feel full longer. But if you up the protein, sorry, you have to up your fiber. Or well... I hate to say it, you'll be constipated. That's not cool, so balance is key.

Some great, easy whole food sources of protein are nuts, eggs. I enjoy cashews (lightly salted). And hard boiled eggs. Eggs are not evil. You can also eat lean deli meats, but they're not devoid of sodium, but not so bad.

I wouldn't get hung up on a weight. Just focus on getting healthy, or healthier. Most people can't have God-like bodies, so keep it real. We're all rooting for ya!

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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AROUET's Photo AROUET SparkPoints: (4,413)
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7/27/11 9:13 P

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Have you looked into the science of low carb? Gary Taubes book will be instructive for you. I said the same thing to a colleague just a few months before I read Taubes book. But the book changed my mind on this.. And it did so by relying on science - not gut instinct.

Think about it: 100,000 ago was there processed sugar? of course not. We didn't evolve to eat processed sugar, white bread, pasta. We lived on meat, fish, fruit. A low carb diet is one where you are basically eating foods on the outside of the grocery isles. Fresh meats, cheeses, veggies. Most of what you eat is unprocessed.

Read about the science of how we get fat- what gets triggered in our bodies to instruct it to store fat. Read about the positve health benefits to conditions such a diabetes and hypoglycemea, and about other blood levels. I'm not asking you to take my word for, the science is out there. Take a look at it and see what it says.




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BILBY4's Photo BILBY4 SparkPoints: (48,049)
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7/27/11 8:17 P

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How about the exercise? Varying the intensity might free your metabolism from the rut it seems to be in. Reading up on High Intensity Interval Training might help otherwise you can just experiment a little yourself.
- try an exercise you haven't been doing much of and ramp it up
- take what you are doing now and do smaller amounts of it but pushing yourself harder.
Note that calorie burn kicks in seriously after half an hour of working out. Which is why you could lose one or two of your daily runs, which are short, and have a weekly long run of say 7 or 8 miles. Make sure to schedule it on a day when you have time afterwards for recovery.
I'd also ask about your weight training. Is it focussed on upper or lower body, or core? More core in the weight workout would probably improve your calorie burn while you sit at your desk all day. Only by a tiny fraction, but all day, every day and it adds up.

A lot's been said about the diet side already but personally I'd be wary of touching a comprehensively debunked fad like Atkins.

kind regards,
Alan

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AROUET's Photo AROUET SparkPoints: (4,413)
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7/27/11 4:17 P

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I haven't done that yet, maybe I will one of these weeks, though over on the low carb forum on sparks several people have.

I go out of my way to eat fat. You need to eat fat on a low carb diet. Fat is the main source of energy. You can't do low fat AND low carb since you are either burning glucose OR fat.

I would guess though (from having tracked for a long time) that my calories average from 1700-2500 a day. The fact is, its hard to overeat while doing low carb. The key is to not stuff yourself, just eat until you feel satiated. And eat when hungry - this is not a hunger diet.

For carbs, while i haven't counted per say, I make it a habit not to eat many things that have more than 1 or 2 net carbs in it (you subtract fiber from the total carb count). I actually eat more veggies on this diet than I ever did before when I was eating low fat. Low carb is still calories in / calories out but it uses your metabolismn better. First: it takes more energy to convert fat into fuel. And without your insulin rising upon eating sugar, your body isn't triggered to store fat as I understand it. When you burn calories you are going straight to burning your fat stores.

Maybe this weekend I'll try and track for a day or two to see the breakdown. I've sort of being taking a no-track approach since what I've been doing has basically been working, I don't feel I need to mess with it much.

The fat is good is the most counter-intuitive part of it. But its nice to eat hamburger, bacon, and chicken wings guilt free. I know the bacon isn't the greatest and that's something that as I get closer to goal weight I may try and weed out (along with other processed high salt nitrate-filled meats), but for now I'm keeping them in there. I'm enjoying cooking my eggs with butter, and leaving the skin on my chicken (not breaded though!). I've also cut out coffee and have reduced my aspartame sweetened soft drinks.

So so far so good. I certainly recommend it as a weight loss method and way of life.



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PIANO_DAN's Photo PIANO_DAN Posts: 585
7/27/11 4:02 P

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Read Dr. Joel Fuhrman's Eat To Live. He recommends NO GRAINS, NO SUGARS. Lots of fresh vegetables. Minimal meats.

Our chiropractor (with Maximized Living) has a similar 'advanced diet'. Good fats help burn fat. (olive oil, coconut oil, grapeseed oil). Skip the bad fats (canola, all hydrogenated and partially hydrogenated oils, peanut, soybean, etc).

I've been doing these diets since October. Down 35 pounds. Eat all I want. Usually stuffed! Not hungry. But loose weight. Feels good.

Nothing tastes as good as being healthy feels!


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DOUGDC's Photo DOUGDC Posts: 2,167
7/27/11 3:56 P

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AUROET --

Your interest in science is great. As a matter of scientific observation, while you don't need to count calories with the eating approach you've described, have you ever done a diet analysis while on this eating plan? That is, now that you are using a comfortable approach to eating that you've been on for three months with no brain fog, high energy, and at a weight you like, have you run a diet log for a week or two and learned 1) how many calories you're eating every day, and 2) what the breakdown of those calories is (protein, fat, carbohydrate)? Might be interesting.

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AROUET's Photo AROUET SparkPoints: (4,413)
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7/27/11 3:02 P

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I'm on a bit of a different track from these guys. After 3 attempts of losing weight the high carb/low fat/calorie counting way recommended by sparks I heard a podcast interview then read Gary Taubes book: Why we Get Fat. It's about the science of weight-loss and explains the scientific evidence for why what really makes us fat is not fat but sugar (carbs).

I've been doing low carb now for three months to pretty good success. You don't count calories - just eat until you feel full. You rather count carbs. You eliminate all the sugars, breads, pastas, candies, chips, potatoes, but each meat, eggs, cheese, salad, brocolli, etc.

I found its increased my energy, I haven't had brain fog once, and I feel less groggy. I've been sleeping better, and lost 30lbs and 4 inches off my waist.

I know a lot of people are skeptical about this - as was I, which is why I recommend reading the book about the science. Then you can look at a book like Atkins which can provide guidance.

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DEEEMEN SparkPoints: (0)
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7/27/11 2:35 P

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Hey Paul - we were typing at the same time. I can't imagine eating as few calories as you. The comment re: weight training and muscle might not apply if you have been doing it for some time.

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7/27/11 2:32 P

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Ditto on what was said above (re: on the right track and accurate counting of intake) but here are some thoughts.

How long have you been a twice weekly weight lifter? You may be substituting some muscle for your fat. You can tell by how your pants fit in the waist (are they getting loser?) or you can go to a personal trainer and get your fat % checked. Guys with lots of muscle can have a higher BMI and still be fit. I lost over 20 lbs but have since regained 7 lbs without going up a pant size and am pretty sure it is not an increase in fat since I have been lifting more often.

You may also be eating too little calories and going into starvation mode. That is way out of my knowledge base but you might want to look it up.

PAUL_RONE's Photo PAUL_RONE Posts: 26
7/27/11 2:32 P

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Thanks for the reply, Doug.
I'll address the two questions you raised:
I did use the SparkPages diet plan in the beginning, but at 1720 calories, I was gaining about a pound every two weeks. I reduced calories by 250 per week until I hit 1600. the weight gain stopped at that point, and if I go any lower, I begin to feel really lousy. As for my BMI, I don't use that number. I had my body composition checked, and my ideal weight, based on 20% BF, is 178-180.
As for weighing and measuring, I'm fairly accurate and accustomed to doing this. In 1997, I weighed 290. I dropped down to 180, thanks to a drastic change in diet and exercise (including weighing/measuring EVERYTHING). I was stable at 180 until a job change about 2 years ago, when I went from outside sales to a desk job. That's when I gained 28 lbs. I still measure and weigh food a couple of days each month just to prevent an uptick in portion sizes, and if I eat something unfamiliar, I will usually measure it out.
I guess that's where the confusion comes from. I'm doing everything I should, but the weight just won't come off. My instincts tell me there's something I've overlooked, rather than some medical reason behind this.

Edited by: PAUL_RONE at: 7/27/2011 (14:33)
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DOUGDC's Photo DOUGDC Posts: 2,167
7/27/11 2:02 P

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Paul --

First thought -- congratulations for being on the SparkPeople pages and looking for ways to move ahead. You're in the right place. And you aren't doing anything WRONG.

Second thought -- you seem well read on this area and aware of where problems and roadblocks may lie. You already know then that with a BMI just under 30 your are cruising near some long term metabolic problems and you've been checking. Terrific!

So how to get the additional weight loss you want?

First question: Have you let the SparkPages set up a diet plan for you? Or, at least, a calorie target for the weight you want to achieve? At 5'8" mine is about 1,600 to reach a desired weight of 155. My guess is your target, for a BMI under 25, would be around 170 pounds.

Second question: while you're counting calories (absolutely essential for me) are you weighing and measuring EVERYTHING you eat? It's commonly said that folks are notoriously poor at estimating a serving size or a food amount. When I actually measure portions, I do much better.

Keep us up on how things are going. This page will get you lots of suggestions!

Doug emoticon

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PAUL_RONE's Photo PAUL_RONE Posts: 26
7/27/11 1:38 P

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Here's the short version:
40 years old, 5'10", 208 lbs.
28 lbs. to lose
sedentary desk job
daily exercise = 3 mile run (8:30/mile pace)
weight lifting twice/week
1600 calories/day
weight loss since January: -2 lbs.

I have no idea what I'm doing wrong. I've manipulated calories by lowering them to 1400 - lost 1.5 lbs, but my metabolism crashed. I've increased calories gradually to 2000, but I gained 7 lbs in 1 month.
had a physical, and fasting blood glucose was 96, blood pressure was 116/81, so no diabetes/insulin resistance.
I honestly don't know what I'm doing wrong or what I could do differently. Any suggestions?

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