My weight loss/Working out advice needed thread.

[brett05]

CCS "In the Know" People,

I’m looking for help. I have been looking to get into better shape for decades and I think I am close to being over the hurdle as a friend of mine has joined me in a 20 pound 10 week weight loss challenge. I’ve been doing a few things that I will go into detail but after five weeks I am only down 4 pounds. That said, I am also into 38 pants from 40, so I am pretty happy with that result.

Here are some of the steps I have taken:
Basics
Male, age 40, 5’11.5” starting weight 220.8, current weight after 5 weeks 216.4

Health
Downloaded MyFitnessPal app for phone. Programmed my weight initially at 220.8 pounds and listed to lose 2 pounds per week. Came up with 1420 calories.
Have entered into starvation mode twice once by eating too little and once by working out and perhaps not increasing my calories?
Recently changed to 1 pound per week which upped by total calories to 1880 per day.

Diet
Fast food is out. Drinks are water sometimes with crystal light or diet pop.
Mostly chicken and turkey diet right now with raw veggies, little to no dressing
Breakfast can be oatmeal with blueberries or raisins or eggs with meat cheese and veggie and the occasional (three times a week bagel or two slices of bread, or English muffin)

Exercise
I do machines mostly because I don’t think I have the correct form on free weights and I do not want to get hurt because of that. I don’t know the names of the exercises so let me describe them as best as I can.
Weight days I do circuit training.

First is a seated shoulder press. I sit on a bench and have the bar at ear height. I push the bar straight up. I do that 8 times at 100 pound reps, 112.5 is my max out weight for one rep.
Second is bicep curls at the same time. I do that 10 times at 100 pounds with a max of 110.
Third is an ab crunch machine. I place straps over my shoulders and feet are braced under a bar. I then crunch my upper body down toward my knees, but my knees stay stable. I so 15 reps @ 130 pounds max rep of 150.
Fourth is a seated bench when I am sitting down and tilted slightly back. I have the bar around mid to upper chest. I do 8 reps @130 with a max of 150
Fifth is what I would call a seated row. I am in like an umpire position so not like seated in a rowing machine. I grab the two handles and pull the weight back. I do 8 reps at 120 max of 170
Sixth are leg crunches. I am on my back with knees in the belly area and push myself back. I do reps of 8 at 200 pounds, I have not done max.
Seventh is on the same machine with my feet on the bottom plate to work out my calves. Same 200 with not having done a max.
I repeat this three times unless it is a max day. On a max day (I had my first today), I do 80% reps weight three times. Rest 30 seconds, increase to 100%, three times, rest 30 seconds, and then try a plate or two more once. If I can do it, I try another plate and see If I don’t fail. I will only do this as one circuit instead of three.

Cardio
Running is very hard for me. I use the treadmill or the elliptical to get cardio in.
On the Treadmill I tried to do a mile of running using interval training (Run a minute, walk a minute). My first timed mile was 13:40. 2.5 weeks later I did an 11:00 mile and nearly died. Today (missed due to injury working out for about 11 days) was a 12:33 mile. Before I was run at 6.1 miles for a minute, walk at 3.2 for a minute. Today I tried running at 7.2 miles and walking at 3.2. On 6.1 I can sometime skip a walk period and run for 3-5 minutes. @7.2 it’s a minute period and then I have to walk.
On the elliptical I do interval going from level 5 to level 17. I do either the treadmill and/or the elliptical for 20 min each.

Today I burned about 400 calories doing the exercises. Still on target for my 1880 in calories and hoping to take a 5.5 mile walk tonight.

One last thing. I kinda want to win the contest too if I can. I have 5 weeks left to drop the last 16 pounds. I’d take any advice at all I can get.

Thanks!

 

[Crystallas]

Give up sucralose and aspartame, then things get significantly easier. Just don't replace it with a ton of sugar. Sugar is still significantly better than artificial sweeteners in small amounts, and only small amounts.

 

[brett05]

Give up sucralose and aspartame, then things get significantly easier. Just don't replace it with a ton of sugar. Sugar is still significantly better than artificial sweeteners in small amounts, and only small amounts.

So you think those things are causing issues?

 

[Crystallas]

So you think those things are causing issues?

Yes, because your body will have very odd glycemic responses and insulin responses. If this is an issue for you, a lot of people suggest methods of limiting your sweet tooth, like switch to dried fruits as a snack. When your glycemic response is off, your energy level for workouts and internal triggers for hunger are out of sync. Once you get back into sync, you will know how to better plan your diet and workouts around your body needs and body type. I'm not a fan of a diet based on the glycemic index, but what the data has given us can not be ignored and contributes loads of beneficial information that helps us regulate the sugars.

When you said that you're sneaking in diet pop and crystal lite, I felt this was an important point, as you could cheat elsewhere in your diet and it would be more effective than using artificial sweeteners as a cheat. Also, in the long run, the other cheats are more satisfying, because sucralose and aspartame screw with your blood sugar to the point where cheat foods are only satisfying by taste, and they start to work against you considerably.

 

[brett05]

The issue is I am diabetic so I avoid sugar in drinks as well as try and reduce carbs which has been keeping my blood sugar levels in range.

 

[brett05]

But hey, I can try it for a few weeks and just drink water. Will not kill me a bit to see if my new routine works.

 

[Crystallas]

But hey, I can try it for a few weeks and just drink water. Will not kill me a bit to see if my new routine works.

That's going to be an issue with diabetes. However, many people that switch to a nutritional approach cure their diabetes within a year(depends on what and where you are at, ect), then sugars are no longer a real issue. I don't know all of your details, and I think it would be a little rude to ask for all of that information on a message forum where you don't have anonymity(elected, because you share your name with twitter and on fantasy). But if you're trying to lose weight as a diabetic, then this could be two birds with one stone just by researching some of these diet options that have shown a a lot of success with diabetics(namely the diets that have demonstrated "curing" diabetes). It would be both a long term and short term benefit.

Just curious, have you tried sugar alcohols? Like xylitol(basically the type of sugar found in strawberries, but in crystal form it's usually processed from different fruit and tree fibers. Xylitol is diabetic safe and tastes like cane sugar, but you need to build your intestines up for sugar alcohols, because if you have a lot of it without building that tolerance, it acts like a very mild laxative. Erythritol is another decent alternative, but not as good despite not acting as a laxative. Stuff like this helps when you're looking for alternatives, as long as you stick to small amounts.

 

[clonetrooper264]

If you wanna be really nitpicky about it, you can weigh your food so as to ensure that you're getting the amount of calories you want. In general, cutting down on carbs and fats in your diet (while also consuming less total calories of course) should help you lose weight over time, but it definitely seems like you've done that already. For me, a high protein/low carb diet helps regulate my weight if I have to. Again, it seems like you're doing this with the chicken and turkey. You can throw in some fish if you like (I think tilapia is a popular one amongst those who are picky about diets) for some variety. If you're hitting plateau's in weight loss, it could be due to added muscle mass, but I'd recommend doing what Crys said. Diet is usually the big thing with weight loss, so as long as your diet is in order, you should be ok.

There's other factors involved too, like what kind of body type you are (some people have trouble putting on weight, some people have trouble losing weight, etc because of how their body works), but I'm far from an expert on how all that works.

 

[Crystallas]

When you start getting old, diet is everything when it comes to weight loss. Being active is always important, but you'll have one hell of a time playing the calorie game at 40, compared to 20. You can burn the caloric intake for sure, but if your glands and organs are out of whack(like most out of shape adults creeping up on mid-life), you'll only lose so much weight before your body literally breaks down. Getting old sucks, eat healthy sooner than later.

 

[1COBearsfan]

Crystallas has you set on diet, or pretty close to it, so I'll throw in on the exercise portion. Check out some tutorials online of the free weight equivalents of what you're already doing. Start light and make absolutely sure you're using good form, then work up in weight from there. This in itself will help you burn some more calories. Try to keep the rest periods between sets brief. You're heart rate should be a little elevated & you should sweat some while you're using weights. Do you have access to a pool? That is a great form of low impact cardio that will really kick your ass. A friend of mine lost close to 100lbs and he said it was mostly due to swimming

 

[BP348]

If you find good information on diets for diabetics I'd be interested as well.

On a different note, I've started "juicing" but with a blender instead of a juicer so I'll get the fiber and it's been helping my blood sugars a lot.

 

[LanceStone]

If you want to lose the 16 pounds, i suggest working out 6/7 days a week. 1 hour on weights, and 30 mins of jogging/sprints, 10mins on stair-master or bike. I do legs one day, and chest/shoulders 2 days, back/arms 2 days a week(hit the abs 3-5 days a week). On day 6 it's mostly cardio and some full body exercises. As for the dieting, i take 2 protein shakes, sometimes 3 a day. 1 pre workout, 1 post workout and 1 before going to bed(I add 3 cups of milk and water). As for meals, i only eat one solid meal a day. It's usually chicken or steak with loads of veggies, except Sundays. Sundays, i stack up on carbs so eat loads of pasta/bread. I may add in a banana, orange or yogurt on the days I'm feeling sluggish to give me some extra energy. For the running, you should focus on adding an extra half mile on the treadmill a week(which would require increased speed). If your gym has a steam room, i would suggest going in it after you finished your cardio workout for about 5-10 mins. Also, try to get a gallon to a gallon 1/2 of water a day, if you wanna follow my routine. I've been working out pretty consistently for 7 years and this is what i do in the summer time, after my bulking diet in the winter. This routine is not for everyone, but i can guarantee you that you win that contest.

This is what i started out doing as a beginner. All it takes is a little willpower and hard work the first few weeks. Also, to help with your running/lifting, if you don't already do it, you should listen to some music. It makes a world of difference.

 

[brett05]

That's going to be an issue with diabetes. However, many people that switch to a nutritional approach cure their diabetes within a year(depends on what and where you are at, ect), then sugars are no longer a real issue. I don't know all of your details, and I think it would be a little rude to ask for all of that information on a message forum where you don't have anonymity(elected, because you share your name with twitter and on fantasy). But if you're trying to lose weight as a diabetic, then this could be two birds with one stone just by researching some of these diet options that have shown a a lot of success with diabetics(namely the diets that have demonstrated "curing" diabetes). It would be both a long term and short term benefit.

Just curious, have you tried sugar alcohols? Like xylitol(basically the type of sugar found in strawberries, but in crystal form it's usually processed from different fruit and tree fibers. Xylitol is diabetic safe and tastes like cane sugar, but you need to build your intestines up for sugar alcohols, because if you have a lot of it without building that tolerance, it acts like a very mild laxative. Erythritol is another decent alternative, but not as good despite not acting as a laxative. Stuff like this helps when you're looking for alternatives, as long as you stick to small amounts.

Yeah, that's the backup plan for winning. I have a horrendous reaction to sugar alcohols. Mine as well have my meals in the bathroom.

 

[brett05]

When you start getting old, diet is everything when it comes to weight loss. Being active is always important, but you'll have one hell of a time playing the calorie game at 40, compared to 20. You can burn the caloric intake for sure, but if your glands and organs are out of whack(like most out of shape adults creeping up on mid-life), you'll only lose so much weight before your body literally breaks down. Getting old sucks, eat healthy sooner than later.

And that says it all.

I knew that too, just kept thinking that I could do what that crazy 60 year old on P90x did. HA!

I'll take my small victory of a pant size at age 40. My waist is finally under my age (though that would have happened anyways).
I'm still going to keep working out and checking my diet. It was really hard at first as it always has, but this time I think I may have finally turned the corner.

 

[brett05]

Crystallas has you set on diet, or pretty close to it, so I'll throw in on the exercise portion. Check out some tutorials online of the free weight equivalents of what you're already doing. Start light and make absolutely sure you're using good form, then work up in weight from there. This in itself will help you burn some more calories. Try to keep the rest periods between sets brief. You're heart rate should be a little elevated & you should sweat some while you're using weights. Do you have access to a pool? That is a great form of low impact cardio that will really kick your ass. A friend of mine lost close to 100lbs and he said it was mostly due to swimming

Thanks!

No access to a pool that I can fit in around work schedule.

I shall look at some of the weight videos and see what I can gleam from them.

 

[brett05]

If you want to lose the 16 pounds, i suggest working out 6/7 days a week. 1 hour on weights,

My current routine takes me about 6 minutes per circuit. Should I do more than three circuits or look for other exercises to do?

I do legs one day, and chest/shoulders 2 days, back/arms 2 days a week(hit the abs 3-5 days a week).

So what do you do for legs to get your hour in? Same with Chest/Shoulders for the hour and Back/Arms for the hour?

On day 6 it's mostly cardio and some full body exercises. As for the dieting, i take 2 protein shakes, sometimes 3 a day. 1 pre workout, 1 post workout and 1 before going to bed(I add 3 cups of milk and water). As for meals, i only eat one solid meal a day. It's usually chicken or steak with loads of veggies, except Sundays. Sundays, i stack up on carbs so eat loads of pasta/bread. I may add in a banana, orange or yogurt on the days I'm feeling sluggish to give me some extra energy.

I'm not a fan of drinking my meals. Partly a Kidney stone fear, partly I am diabetic and liquids get absorbed too quickly throwing off my sugars. Plus I clearly like eating, so I mind as well snack on some cucumbers or green peppers than potato chips.

For the running, you should focus on adding an extra half mile on the treadmill a week(which would require increased speed). If your gym has a steam room, i would suggest going in it after you finished your cardio workout for about 5-10 mins. Also, try to get a gallon to a gallon 1/2 of water a day, if you wanna follow my routine. I've been working out pretty consistently for 7 years and this is what i do in the summer time, after my bulking diet in the winter. This routine is not for everyone, but i can guarantee you that you win that contest.

This is what i started out doing as a beginner. All it takes is a little willpower and hard work the first few weeks. Also, to help with your running/lifting, if you don't already do it, you should listen to some music. It makes a world of difference.

More water, I can do that.

 

[1COBearsfan]

Thanks!

No access to a pool that I can fit in around work schedule.

I shall look at some of the weight videos and see what I can gleam from them.

Another piece of advice: use a full range of motion.

Range of motion and proper exercise form are the two biggest mistakes I see being made every time I go to the gym. If your range of motion and form are great you'll get all of the benefits and none of the drawbacks of using free weights.

 

[LanceStone]

My current routine takes me about 6 minutes per circuit. Should I do more than three circuits or look for other exercises to do?

I would suggest doing 20 sets for each muscle group(10-12 reps per set) Pick 5 different exercises that hit that muscle and do 4 sets per exercise.

So what do you do for legs to get your hour in? Same with Chest/Shoulders for the hour and Back/Arms for the hour?

Chest: i do flat bench, incline, decline, dips, Dumbbell press

Back: i do Lat pulldowns, pull ups, Deadlifts, Barbell Bent Over Rows, dumbbell reverse flyes, shrugs.

Arms: Hammer curls, Preacher curls,

Shoulders: Military Press, Shoulder press, Front-side lateral raise

Legs: Squats, Leg Press, Lunges, Calf Raises, Glute machine

 

[cubsneedmiracle]

Yeah cut the diet pop and diet drinks.. Drink water.. Lots of water.. If you can keep your calorie count where it says you'll be fine.. It just takes time.

 

[brett05]

So with the extra work out at what point do I add more calories?