255 to 171 lbs / Ask Helhedded

[braceysdad]

Originally Posted by helhedded

BD, this is funny. I'll never forget when you posted this. This really cut down to the bone. It took me a couple more years to get the ball rolling, but hey I'm glad. Thanks.

http://www.rccrawler.com/forum/2013-...ml#post2661406

yeah, I had less heart back then... glad I could be of service!

[jeepsohigh]

Great Work Ashton, but hell I tell you that all the time

You have been a great inspiration to me my friend. Thanks for all the help over the last 9 months. It has helped me make a much healthier and happy person


I have read through all the pages in the thread and it looks like allot of others have done some good work on as well. for those that dont know. I have also spent the last almost ten months working hard to change my lifestyle. I have used a similar program to Ashtons as he has helped me thoughout the process.

in a nutshell:

So far I have lost just shy of 70lbs
11" in my waist
4 shirt sizes
And Feel great

I still want to loose 30 or so LBS but I am more interested in becoming healthy and fit than focusing on the number so I will see where I end up. Like Ashton I have become incresingly interested in nutrition.

latest before and after pic. the first pic was taken on my way to nats 2012 the second pic is this past weekend.

[mmatthews]

Good information.
I'm giving weight loss a real chance for the first time. Last week was my first week at the gym. I'm 6'-4" 280. I work at a desk and have NOT been kind to my body. Now 34 I can really feel the effects of my poor choices.
Thanks for sharing. I hope I can share in your success.

Great job.

[helhedded]

Originally Posted by jeepsohigh

Great Work Ashton, but hell I tell you that all the time

You have been a great inspiration to me my friend. Thanks for all the help over the last 9 months. It has helped me make a much healthier and happy person


I have read through all the pages in the thread and it looks like allot of others have done some good work on as well. for those that dont know. I have also spent the last almost ten months working hard to change my lifestyle. I have used a similar program to Ashtons as he has helped me thoughout the process.

in a nutshell:

So far I have lost just shy of 70lbs
11" in my waist
4 shirt sizes
And Feel great

I still want to loose 30 or so LBS but I am more interested in becoming healthy and fit than focusing on the number so I will see where I end up. Like Ashton I have become incresingly interested in nutrition.

latest before and after pic. the first pic was taken on my way to nats 2012 the second pic is this past weekend.

I'm very proud of you (wipes away bro tear of happiness )

[RiceBurner]

All new high(or low) for me, wife bought me a new pair of jeans(30-inch waist).
Put them on and needed a belt. Last pair I bought was 34, can't even remember being this small.

[Trubble]

Originally Posted by mmatthews

..... I'm giving weight loss a real chance for the first time. ..... Now 34 I can really feel the effects of my poor choices. ..... I hope I can share in your success.

Good idea. 'Cause I can tell ya from ten years down the road, those effects get amplified every year.

Best of luck to ya.




.

[EeePee]

Maybe it's just me but I've found a large difference between 34 and 38.

[Trubble]

I sat down and tried to get a handle on what's going in.

I figure my maintenance calorie count for the week to be 14,700 per week.

Coffee creamer and sugar are eating up 2,100 calories for the week.
(the wife is still on me thick and heavy to kick this stuff)

Oatmeal and Cream of Wheat are whittling away another 1,800/wk.

Sandwiches for lunches (chicken breast lunchmeat/mayo), another 1,760/wk.
Potato chips, 2,720/wk.

Burrachos takes another 476.

So the total for the average week (from just consistent staples) is 8,856 calories, 1,256g carbs, and 278g proteins.
Now the remaining 5,844 calories have to cover lunch and dinner on Saturday and Sunday as well as any beverages (mostly Crystal Light) and snacking I do during the week.

Still got some tracking left to do, but at least I got a baseline started for now.




.

I went back and re-read some of the previous posts..... yeah, that protein number doesn't look right, does it? Perhaps after my obligatory 4-5 hours of sleep I'll look into that and make sure I didn't screw something up.

[helhedded]

Originally Posted by Trubble

I sat down and tried to get a handle on what's going in.

I figure my maintenance calorie count for the week to be 14,700 per week.

Coffee creamer and sugar are eating up 2,100 calories for the week.
(the wife is still on me thick and heavy to kick this stuff)

Oatmeal and Cream of Wheat are whittling away another 1,800/wk.

Sandwiches for lunches (chicken breast lunchmeat/mayo), another 1,760/wk.
Potato chips, 2,720/wk.

Burrachos takes another 476.

So the total for the average week (from just consistent staples) is 8,856 calories, 1,256g carbs, and 278g proteins.
Now the remaining 5,844 calories have to cover lunch and dinner on Saturday and Sunday as well as any beverages (mostly Crystal Light) and snacking I do during the week.

Still got some tracking left to do, but at least I got a baseline started for now.




.

I went back and re-read some of the previous posts..... yeah, that protein number doesn't look right, does it? Perhaps after my obligatory 4-5 hours of sleep I'll look into that and make sure I didn't screw something up.

Maintenance is where you don't lose or gain weight.
Typically measured by week.

14700 for maintenance is kinda low unless you just don't exercise at all and are a bit older than me (2 but if that's what you've accurately measured then so be it. Key word accurately. If you are just guessing using ball park figures then you will get sub-par results when you expect to lose weight from your calorie "logging".

As far as where your calories are coming from i.e. sammy's, chips, coffee, sugar....

That doesn't really matter as long as you are getting your daily recommended macro and micro nutrients.

DAILY MACROS:
1 gram of protien per pound of weight (or your goal weight if you are obese)
.5 gram of fat per pound of weight
The rest can be carbs. Add more protein and/or fat in the mix if you are carb sensitive.


DAILY MICROS:
eat 2-3 servings of fruit
eat 2-3 serving of vegetables
^ OR take a multivitamin
Sodium - keep it consistent
Fiber 20-30g a day

[Trubble]

Originally Posted by helhedded

Maintenance is where you don't lose or gain weight. Typically measured by week.

Weight hasn't changed what I'd call significantly in the last few years, +/- at the most, 10 to maybe 15 lbs.

Originally Posted by hellhedded

14700 for maintenance is kinda low unless you just don't exercise at all and are a bit older than me ( 28 ) but if that's what you've accurately measured then so be it. Key word accurately. If you are just guessing using ball park figures then you will get sub-par results when you expect to lose weight from your calorie "logging".

45th birthday is not far off. The reason I used 1.25-1.375 for a factor when figuring calories is because my job is sporadic. Some days I could be trapped at a desk shuffling PPAP paperwork for hours at a crack, some days the bundles of steel tubing are kind of unceremoniously piled on the racks and I'm having to push and pull these things out of the way so I can get to smaller ones underneath. Typically I can count on a fair amount of walking, usually 10,000 to 13,000 steps (daily) on the pedometer.
And after 12 hours out of the house each day, and returning home to have to pack tomorrow's lunch and such, I must admit I am usually a little burnt out to do much for exercise here at home. And I can't really rely on my job for any kind of 'strenuous' cardio. So, I'd guess I probably am a little shy of where I need to be with the workin' out and such.

Originally Posted by hellhedded

As far as where your calories are coming from i.e. sammy's, chips, coffee, sugar....

That doesn't really matter as long as you are getting your daily recommended macro and micro nutrients.

Alright, I'll try and get back on the multi-vitamins, and see if the wife knows anything about micro/macro nutrients.

Starting to sound, though, like I'd benefit more from adding activity than relying on diet to get to where I want to be. Kinda figured this day would come.....




.

[helhedded]

Originally Posted by Trubble

Starting to sound, though, like I'd benefit more from adding activity than relying on diet to get to where I want to be. Kinda figured this day would come.....




.

Yes. If you don't have too far to go then it will be harder to lose it thus changing up your routine will generally get things going quicker.

[MOCRAWLER]

I started out at 272 and am down to 255. I was down to 245 but I caught pneumonia and that kind of put a dent in my running program and I gained 10 pounds back. . I've been stuck at 255 for a couple o weeks and I can't quite figure out why.

[helhedded]

Originally Posted by MOCRAWLER

I started out at 272 and am down to 255. I was down to 245 but I caught pneumonia and that kind of put a dent in my running program and I gained 10 pounds back. . I've been stuck at 255 for a couple o weeks and I can't quite figure out why.

That could be your diet, or you could have plateaus with your exercise. I'm not sure if you are counting calories but if you lose a significant amount of weight without adjusting your intake as you do so your efforts will soon come to a halt. What was a calorie deficit is now calorie maintenance because you lost 10lbs.

[braceysdad]

Yo terry, did you ever figure out all your BMR? As ASShton says, once you figure out your BMR and then add your harris benedict multiplier your set. After that it's just counting calories (I use myfitnesspal) and altering your diet. It works!

[MOCRAWLER]

Originally Posted by braceysdad

Yo terry, did you ever figure out all your BMR? As ASShton says, once you figure out your BMR and then add your harris benedict multiplier your set. After that it's just counting calories (I use myfitnesspal) and altering your diet. It works!

I use fitness pal but in need to do the bmr and Benedict thingy. I've totally changed my eating habits and I started back to running this morning.

[mmatthews]

I’ve lost six pounds so far. Really trying to watch calories and the type of foods I eat. I’m getting about 35 minutes of moderate exercise 6 times a week. My weakness is Coke, not blow, soda. I’ve cut out the normal 3 or more a day to just one in the morning. I know I have to stop it at some point but, baby steps.

[helhedded]

Originally Posted by mmatthews

I’ve lost six pounds so far. Really trying to watch calories and the type of foods I eat. I’m getting about 35 minutes of moderate exercise 6 times a week. My weakness is Coke, not blow, soda. I’ve cut out the normal 3 or more a day to just one in the morning. I know I have to stop it at some point but, baby steps.

Keep it up. Try replacing your coke with black coffee so you can still get your caffeine if you need it.

[mmatthews]

Originally Posted by helhedded

Keep it up. Try replacing your coke with black coffee so you can still get your caffeine if you need it.

No coffee for me. I do try and switch to unsweet tea sometimes. I've also redused the size of Coke, 16 oz or less.

[helhedded]

Originally Posted by mmatthews

No coffee for me. I do try and switch to unsweet tea sometimes. I've also redused the size of Coke, 16 oz or less.

Lots of bullshit calories in that there coke if you ask me... anyway

carry on sir.


(Once you completely get off the coke, you'll get to try one and it will really taste like a sugar-sugar-sugar. You probably won't even finish it. It will be shocking how sweet it is once you get used to not tasting it on the regular.)

[braceysdad]

Originally Posted by EeePee

Maybe it's just me but I've found a large difference between 34 and 38.

yessir, sometimes when I think I'm through peeing I go to put it up only to pee all over myself... what's up with that?