Even though my weigh in day is Saturday's I do weigh myself from time to time during the week... just to keep focus. I was given a nice surprise this morning when the scale registered 426, an additional loss of 2 pounds. Derek told me that could expect what he terms as "A Wooosh" from time to time where the body releases water, fat, whatever...and a good weight reduction is registered. Well I think I had my first Wooosh over the past 48 hours. It amazing what a small change like this does to your outlook. I actually smiled this morning when I saw the number on the scale... and added a little fist pump.
I don't expect Woooshes to happen weekly but I know they will happen if I continue to eat good foods at 1900 per day and get some movement and exercise in my life. When I look at the overall picture.. if I lose 8 pounds per month I'd be pretty happy with that rate of weight loss. It's not too drastic, it's healty and it's sustainable. In my first 27 days I'm already there!
ETL
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Thursday, May 10, 2012
Monday, April 23, 2012
Day 10 (428.5) Half A Pound at A Time
This morning I was pleased to see the scale indicator move a little to the left. My weight is now 428.5 lbs, total weight loss 5.5 lbs. As I'm sure I've written before.. any weight loss is a good loss! I need to start moving my body to help with calorie burn. Going to start to walk at least 10 minutes per day.
Made some nice chicken fajitas last night. Chicken, onions, green peppers, mushrooms, fresh squeezed lime juice... all sauteed (table spoon of olive oil) in a grilling pan and served with 3 tortillas (two whole wheat and one white flour). Calories and make up of both types of tortillas are about the same. Probably should have stuck with two but I had the cals left to have three. I had a sprinkle of low fat shredded Mexican cheese on them with some salsa.
My carb ratio was a bit high yesterday so I'll balance it out today with more protein. I'm not really worried about it. It's not like I went way over or had a high carb binge. I'm in control. Although I was getting pretty strong urges last night around 10pm. I had a glass of skim milk and the world was a better place.
My plan this week is to stick with 2300 cals @ 40P/30C/30F ration and do a 2800 calorie Re-Feed on Saturday. I may have mentioned this but I also bought a good digital food scale. They spring loaded scale we have is OK but not very accurate. If I'm going to start experimenting with recipes and stuff I'll need a good scale.
Might to try to make Derek's Chocolate Cake tonight. More to come...
ETL
Made some nice chicken fajitas last night. Chicken, onions, green peppers, mushrooms, fresh squeezed lime juice... all sauteed (table spoon of olive oil) in a grilling pan and served with 3 tortillas (two whole wheat and one white flour). Calories and make up of both types of tortillas are about the same. Probably should have stuck with two but I had the cals left to have three. I had a sprinkle of low fat shredded Mexican cheese on them with some salsa.
My carb ratio was a bit high yesterday so I'll balance it out today with more protein. I'm not really worried about it. It's not like I went way over or had a high carb binge. I'm in control. Although I was getting pretty strong urges last night around 10pm. I had a glass of skim milk and the world was a better place.
My plan this week is to stick with 2300 cals @ 40P/30C/30F ration and do a 2800 calorie Re-Feed on Saturday. I may have mentioned this but I also bought a good digital food scale. They spring loaded scale we have is OK but not very accurate. If I'm going to start experimenting with recipes and stuff I'll need a good scale.
Might to try to make Derek's Chocolate Cake tonight. More to come...
ETL
Friday, April 20, 2012
Day 7 (429): When To Re-Feed, That Is The Question
Good news.. I woke up, weighed in and lost another pound which brings me to 429 lbs and a total lost of 5 pounds. Note.. I'm going to start including my current weight in the blog title.
I'm really happy with the 2300 Cal level and 40% Protein /30% Carb /30% Fat ratio. It allows me to feel very satisfied at meals and have foods that are good and enjoyable. Last night I budgeted for 1 cup of Edy's Lite Vanilla Ice Cream. Not something I will do everyday but it was definitely delicious. Theres nothing wrong with enjoying foods. We're not robots for crying out loud. The good Lord gave us taste buds for a reason. Anyway, a good week so far and really happy with the results.
Now to the Re-Feed. First, for those of you who aren't familiar with the term, A Re-Feed is an event where you eat above your normal calorie plan and can go outside of your PCF ratio. It's a common method used in body building. The theory is that as you continue at a set level your metabolism starts to get nervous especially if you've had a recent major drop in caloric intake. Take me for example. Last week I was eating 4500-5000 cals per day. Then all of the sudden I drop it down to 2300. After a few days my metabolism starts to raise the red flag and may begin to burn fat at a slower rate (survival mode). By doing a Re-Feed you give your metabolism a higher caloric intake.. say 2800. This sends the message to your metabolism that everything is OK and hopefully you go back to burning energy at the faster rate. Of course exercise will help all this too.
The idea of a Re-Feed is kinda cool. It gives you the option to go outside of your P/C/F ratio for a day and have some foods you might not normally eat during your normal program. Now that's not to say you eat an entire pizza or apple pie. I think you have to stay with the notion of everything in moderation. Personally, I'm going to stay close to my PCF ratio. I don't want to take a chance of falling off the train. I'm going to stick with good foods but just have more of them for a day.
Look, I'm not a nutritionist or a physician. What I'm describing is what was suggested to me by a person who is very knowledgeable about nutrition. It all make sense to me and I'm going to try it and see what happens. The way I look at it... I'm eating 2300 now.. 2800 is more than my plan but its certainly way less that the 4000-5000 cals I had been consuming.
Some say that Re-Feeds should be wide open caloric intake and without concern for Fat/Protein/Carb ratios. I'm not going to do that. I'm going to pop it up 500 and stick with the same ratios because I don't want to put myself on a path back to being a Free Style eater.
The other question is... when should I do my Re-Feed? Weekly, Bi-Weekly, Monthly? I think if I was well into my program then I would go with weekly. My brother in law (he's they guy that kicked me in the ass and got me back on the program) who lost 60 pounds on this program and also works out like a madman does weekly Re-Feeds. This works for him mentally and physically. I'm going to start with Bi-Weekly and see what the results are. Again, I'm on the train now and I don't want to do anything that might put me back in my old state of mind with regard to eating.
BTW... I'm going to start referring to my brother in law as Derek because 1.. he thinks Derek Jeter is overrated (I disagree) and 2. its easier to type "Derek" than "my brother in law".
This entire program seems to really make sense to me. As Derek said yesterday, he thinks of it as a game. If you think about it.. it really is like a sport if you will. You try out this strategy see if it shows results .. try something else see if that works. With the end game being body fat loss. I'll save the "Weight Loss Is A Sport" post for another day.
Until then.. thanks for reading and I hope my experiences are helpful..
ETL
I'm really happy with the 2300 Cal level and 40% Protein /30% Carb /30% Fat ratio. It allows me to feel very satisfied at meals and have foods that are good and enjoyable. Last night I budgeted for 1 cup of Edy's Lite Vanilla Ice Cream. Not something I will do everyday but it was definitely delicious. Theres nothing wrong with enjoying foods. We're not robots for crying out loud. The good Lord gave us taste buds for a reason. Anyway, a good week so far and really happy with the results.
Now to the Re-Feed. First, for those of you who aren't familiar with the term, A Re-Feed is an event where you eat above your normal calorie plan and can go outside of your PCF ratio. It's a common method used in body building. The theory is that as you continue at a set level your metabolism starts to get nervous especially if you've had a recent major drop in caloric intake. Take me for example. Last week I was eating 4500-5000 cals per day. Then all of the sudden I drop it down to 2300. After a few days my metabolism starts to raise the red flag and may begin to burn fat at a slower rate (survival mode). By doing a Re-Feed you give your metabolism a higher caloric intake.. say 2800. This sends the message to your metabolism that everything is OK and hopefully you go back to burning energy at the faster rate. Of course exercise will help all this too.
The idea of a Re-Feed is kinda cool. It gives you the option to go outside of your P/C/F ratio for a day and have some foods you might not normally eat during your normal program. Now that's not to say you eat an entire pizza or apple pie. I think you have to stay with the notion of everything in moderation. Personally, I'm going to stay close to my PCF ratio. I don't want to take a chance of falling off the train. I'm going to stick with good foods but just have more of them for a day.
Look, I'm not a nutritionist or a physician. What I'm describing is what was suggested to me by a person who is very knowledgeable about nutrition. It all make sense to me and I'm going to try it and see what happens. The way I look at it... I'm eating 2300 now.. 2800 is more than my plan but its certainly way less that the 4000-5000 cals I had been consuming.
Some say that Re-Feeds should be wide open caloric intake and without concern for Fat/Protein/Carb ratios. I'm not going to do that. I'm going to pop it up 500 and stick with the same ratios because I don't want to put myself on a path back to being a Free Style eater.
The other question is... when should I do my Re-Feed? Weekly, Bi-Weekly, Monthly? I think if I was well into my program then I would go with weekly. My brother in law (he's they guy that kicked me in the ass and got me back on the program) who lost 60 pounds on this program and also works out like a madman does weekly Re-Feeds. This works for him mentally and physically. I'm going to start with Bi-Weekly and see what the results are. Again, I'm on the train now and I don't want to do anything that might put me back in my old state of mind with regard to eating.
BTW... I'm going to start referring to my brother in law as Derek because 1.. he thinks Derek Jeter is overrated (I disagree) and 2. its easier to type "Derek" than "my brother in law".
This entire program seems to really make sense to me. As Derek said yesterday, he thinks of it as a game. If you think about it.. it really is like a sport if you will. You try out this strategy see if it shows results .. try something else see if that works. With the end game being body fat loss. I'll save the "Weight Loss Is A Sport" post for another day.
Until then.. thanks for reading and I hope my experiences are helpful..
ETL
Thursday, January 7, 2010
Love You Sweetie
Yesterday I came clean with my wife about my blog. I had no doubt she would be supportive and had planned to tell her but I wanted to hold off until I had a few posts under my belt.
She is the love of my life and I would not be the person I am without her. BTW, I mean character wise not size wise. She has tried endlessly for the past 20 years to help my big ass lose weight and has been as understanding and supportive as anyone would expect.
A runner and active mom, she is the best thing that ever happen to me (my kids are a close 2nd). This is a girl who trained for 2 years and reached her goal of running a 1/2 marathon (13.1 miles). That blew me away. We plan to go snowboarding together when I reach my goal weight.
To my wife... I love you Sweetie. Thanks for understanding and being supportive especially during those times when I acted like a real asshole because I was so frustrated with my inability to control my eating. This journey of mine to 220 lbs is going to be tough at times and I will need your help to get to my goal. I have no doubt you will be there for me when I need you and I will be there for you too.
ETL
She is the love of my life and I would not be the person I am without her. BTW, I mean character wise not size wise. She has tried endlessly for the past 20 years to help my big ass lose weight and has been as understanding and supportive as anyone would expect.
A runner and active mom, she is the best thing that ever happen to me (my kids are a close 2nd). This is a girl who trained for 2 years and reached her goal of running a 1/2 marathon (13.1 miles). That blew me away. We plan to go snowboarding together when I reach my goal weight.
To my wife... I love you Sweetie. Thanks for understanding and being supportive especially during those times when I acted like a real asshole because I was so frustrated with my inability to control my eating. This journey of mine to 220 lbs is going to be tough at times and I will need your help to get to my goal. I have no doubt you will be there for me when I need you and I will be there for you too.
ETL
Tuesday, January 5, 2010
Ding Dong, The Scale Is Here!
Well my new scale arrived today. I'll be unboxing it a little later. While I'm hesitant to know what my true weight is, there is a stronger part of me what wants to know. The sooner I know the sooner I can begin tracking my progress. More to come...
ETL2010
ETL2010
Wednesday, December 30, 2009
Inspirational Bloggers
A shout out to Jack Sh*t, Gettin' Fit's blog (http://jackfit.blogspot.com). His site gave me the inspriation to use writing as a method to help me on my quest to change my life. A good dose of humor into a challenge or problem is always a good thing... at least for me.
ETL2010
ETL2010
A Few Things That Suck When Your A Fat Person
There are many things that suck when your huge but these are really frustrating:
- Traveling on an airplane. The seats are not designed for wide bodies. Having to ask the flight attendant for a "seat belt extender" really sucks. A few years ago I lifted one from Continental. However, putting it on with someone next to you is still very embarrassing.
- Attending sports events. Stadium seats are narrow as hell. I have to sit on the edge of the seat the entire game with my arms folded. Very uncomfortable. When I'm regular size I'm really going to enjoy sitting back in my seat watching a game drinking my $5 bottle of water. Walking from the parking lot to the stadium can be an adventure in back pain as well depending on the distance.
- Unlocking the gas cap. Yes, when I pull into a gas station I can't just reach down and pull the handle that opens the gas cap. I have to open the car door so I can reach around to pull it. Solution: open the cap before I get in the car to go to the gas station so it is open when I get there.
- Going on a vacation. Generally, most vacation spots require you to be an active person. If it's a beach it means showing body parts. When your big it's not easy saying yes to vacations because you know that you will be like a fifth wheel holding the rest of the group up as they whisk off to the daily activity. If you're flying to your destination see #1.
- Buying a car. When you're fat you have to make sure you fit in the driver's seat before you can buy the car. You have to also make sure the seat belt fits around your large girth. No kidding.
- Washing certain areas of your body. Depending on your size and body configuration you may have trouble reaching certain areas of your body to perform normal hygiene activities. Believe it or not they make devices to assist large people with this. Never had buy any of those thank you very much, but getting close to it. Thus, another reason to change things now.
- Not participating with some standard family activities. Bike riding, boating, hiking, long walks, tennis, golf, yard work, etc. Most of these are crossed off the list when your huge. You tend to stay at home while your wife and kids have fun doing active things.
- Taking the subway. The best way to get around NYC is underground. However, there are a lot of stairs to get up and down to and from the subway system. A lot of stairs. Very few stations have elevators or escalators. A trip from midtown to downtown via taxicab ain't cheap theses days. Taking up two seats on the train isn't fun either.
I'm sure you can come up with more. Let's see your comments... I'll add more as I think of them.
ETL2010
Tuesday, December 29, 2009
Preparation Continues
I spent some time on WebMD today figuring out recommended caloric intake which is 2,265. Seems like a lot but that number reduces fast if you graze the cookie jar or pantry too often. I'd like to try to keep it around 2000 calories per day. A nice round, easy to remember number. If I do that and walk 15 mins per day my net caloric intake would be 1,850.
According to WebMD's calculator my RMR (Resting Metabolic Rate) is: 3,265. So theoretically... I should have a calorie deficit of 1,415 per day. Since there are 3,500 in a pound I should lose about 1 pound every 2.4 days... 2 pounds per week on average is what I'm shooting for.
The initial exercise doesn't help the calorie burn that much each day but it will get me in shape to expand the exercise for a higher caloric burn rate.
Getting all these numbers in my head will he helpful I think. Going to buy the scale soon. Familiy being very supportive. Results will keep me motivated.
ETL2010
According to WebMD's calculator my RMR (Resting Metabolic Rate) is: 3,265. So theoretically... I should have a calorie deficit of 1,415 per day. Since there are 3,500 in a pound I should lose about 1 pound every 2.4 days... 2 pounds per week on average is what I'm shooting for.
The initial exercise doesn't help the calorie burn that much each day but it will get me in shape to expand the exercise for a higher caloric burn rate.
Getting all these numbers in my head will he helpful I think. Going to buy the scale soon. Familiy being very supportive. Results will keep me motivated.
ETL2010
Sunday, December 27, 2009
Countdown continues...
The day is approaching. 1/1/2010 is the day I start my new life of eating to live and exercising. The holiday foods in the house are slowly dissipating. Still some left overs that will be consumed tonight for dinner. Preparing my mind to stay focused when I start. I want to succeed this time.
ETL2010
ETL2010
Saturday, December 26, 2009
Christmas Post Mortum
Well I did pretty well getting through two Christmas feast (Christmas Eve and Day). I goal was to taste all the great things that were served but not to fill up until I felt I was going to explode. I even kept myself to two small cups of eggnog (I could drink a quart). I felt full both days but not stuffed. Had the Eat To Live thought in my head during both dinners. Felt good.
Still have some holiday leftovers to go through and have to steer clear cookies and the candy the kids got in their stockings.
New Year's eve is the next feast... then after that its EAT TO LIVE IN 201o!
Haven't started to exercise yet. Have to do that soon.
ETL2010
Still have some holiday leftovers to go through and have to steer clear cookies and the candy the kids got in their stockings.
New Year's eve is the next feast... then after that its EAT TO LIVE IN 201o!
Haven't started to exercise yet. Have to do that soon.
ETL2010
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