Dry's Journal

D

Dry

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I've never really kept track of my daily intake or activity, I usually take each day as it comes... My current routine is something like this:

Monday - 15 minutes Cardio, 45 minutes Chest / Arms
Tuesday - 20 minutes Cardio, 45 minutes Shoulders / Back
Wednesday - 25 minutes Cardio, 25 minutes Legs
Thursday - 15 minutes Abs
Friday - off
Saturday - off
Sunday - off

I know, three days off is a lot... but the results have been there AND I'm in a long distance relationship that has me traveling on my weekends about 2 hours away... but the relationship is getting me probably 15 minutes of cardio each day :yelrotflmao: And now to my diet:

I usually eat three meals a day...

Morning - 1 cup coffee, black
Lunch (1 or 2 pm) - something small but filling... been doing a lot of 120 calorie soups, or <300 calorie subway subs.
Dinner (5 or 6 pm) - this is my meal... 1 lb of meat, alternating between chicken breast, steak, pork chops... Usually with a large salad and a side veggie. I try to estimate this meal to about 1000 calories.

Go to the gym at 7 or 8.

Snack at 9 or 10 on something small and easy, grapes, celery, pickles...

This diet I stick to pretty strickly like my GYM going M-T... Friday-Sunday is more lenient, but I try to calculate my weekends to stay under 2000 calories.

I drink 2 nights a week, so that adds a few calories, otherwise its water all day at work (at least 8 glasses a day at my desk) and usually 2 cans of diet soda with my dinner.




I started this regiment on March 3rd, 2008. I weighed 195 lbs.
Today is April 15th, 2008. I now weigh 178.5 lbs.

My goal weight is 167 lbs. My goal date is June 3, 2008.

Total goal loss 28 lbs.
Current loss 16.5 lbs.

Timewise I'm halfway there... weightwise I'm over half, but I know this second half is going to take more commitment and being more strict on my weekends...

Oh and today was a big milestone for me... I ran 5 miles. This is the first time I've done this since 1999, and the first time I've ran over 2 miles since 2001. Took me a tweek under 50 minutes (ran at a 10 min/mile pace until the last 1/8 mile sprint).

My fastest mile since starting my routine is 6:58.

How do I feel about it all?

Honestly, I feel like I've wasted all my time. I enjoy working out to a degree, it gives me time away from some pretty obnoxious roommates to be by myself outside of work. I have not noticed any visable changes, nor has my girlfriend, as she did not believe my current weight until I got on the scale in front of her (she witnessed me weigh in at 198.6 in Feb, which is what scared me into joining the world of being fit). I am impressed by the ability to run, it has increased dramatically, as when I started I could run a max of 2 miles... But in reality my clothing has not become any looser, my face has not become thinner and people I tell that I've lost over 15 lbs in the last 2 months don't believe me.. I guess this is why I was comfortable at 195, because I really never looked to be that heavy...

I am 5'8" tall.

That was a lot of typing, hopefully theres no limit on this forum.......
 
Nice going - a 17# weight loss is something to be proud of. How old are you? Do you have more time for more workouts? You could be doing a lot more if you have the time.

I like those 15min cardio sessions too!:)
 
Welcome to the forum, and good luck with your new journal!

Wish you the best of luck!

Keep your motivation WET not DRY.....he, he!

GOOD LUCK!


Best regards,


Chillen
 
I'm 24.
At age 18 I weighed 130 lbs and ate everything in sight, had about 12 cans of regular soda a day and had no problems until the binge drinking began. Now I'm past that stage of life and want to get back to a health weight in the 160's
 
I've set monthly goals in order to reach my desired goal weight... May 3rd Is my next goal to hit and that is 174 lbs. I've had trouble this week keeping up with everything so starting today I created a way to log EVERYTHING I take in (last night bothered me having gone to a bar and had 4 drinks and a dozen wings, which I estimated added 1750 calories in one sitting, disgusting!)

So hopefully this will help me keep focused. I read somewhere that If you put in twice the effort to track your intake you'll lose the weight five times as fast... Don't know the truthiness of this but we'll see hopefully it'll help me get below 175.
 
:p:p
g8r80 said:
Nice going - a 17# weight loss is something to be proud of. How old are you? Do you have more time for more workouts? You could be doing a lot more if you have the time.

I like those 15min cardio sessions too!:)
Click to expand...

Yeah of course I could add more workouts. As far as the 15min cardio, thats not including 5 min warm up & down, but in reality I don't think of that as exersize so I don't count it.....

In reality I could use the gym at the college when I'm visiting my girlfriend, since its free as long as I continue paying my alumni dues (or I could do what I used to do and just use a local hotel's fitness center :p)
 
Congrats on your weight loss! Great job on the running too, I have such a hard time with it. My knees and shins kill me so I end up doing a jog/walk.

I was in a long distance relationship (6000 miles away!) until we got married and I moved to another country to join him! It's great that you get to see each other every weekend. :)

I think you should eat something for breakfast with that black coffee. Breakfast is the most important meal of the day! :jump1:

And those 2 diet sodas every night gotta go!! :p
 
you need to tweak you diet a bit. you are not getting in enough protein, and you seem to be at a big enough deficit to risk losing too much muscle if you do not lift heavy and get in your protein. you dont want to lose muscle, or you will have to work on building it back up.

do a fbw, and get in your proteins every meal. especially pre and post workout.
 
Its great to see her every weekend... but driving over 2 hours each way, every weekend, and her never coming down... But this is not a relationships forum so back to the diet thing....

Heres yesterdays -

Salt Bagel w. Cream Cheese, Gatorade G2(hungover) & Coffee Black(est. 370 cal.)
Light Vegie Soup (120 cal.)
Boneless Skinless Grilled Chicken Breast w. cheese on a bun (est. 500 cal.)
Small Salad w. Craisins (est. 150 cal.)

I drank 9 glasses of water.

I burned (according to treadmill) 275 cal.
I also did chest/arms

So if I calculate correctly I have a 1000 cal. defecit.


What are the drawbacks of 0 calorie diet sodas?

I lift as heavy as my puny muscles allow. I know I'm missing the protein, how much should I be getting and would using suppliments be a good option for me?
 
Diet:

4/18

6 Inch Subway Chicken & Bacon Sub on Wheat with lots of veggies 450 cal.
for dinner I ate the other 1/2 of that for another 450 cal. (gotta love 5 dolla footlong)
and I had a small salad 50 cal.

Total 950 cal.

4/19

2 eggs over easy and 2 slices wheat toast 435 cal.
6 Inch double turkey meat on wheat and baby carrots 410 cal.
2 turkey burgers with relish and buns 500 cal.
7 beers (mic ultra) 700 cal.

Total 2045 cal.

4/20

6 Inch double meat turkey and ham on wheat 350 cal.
99 restaurants turkey panini with baby carrots for side 1150 cal.
a handful of dried fruit 120 cal.
8 oz french onion soup 80 cal.

Total 1750 cal.

Over the weekend I played softball for about an hour and a half. I also ran 4 miles outside (my first outdoors run of the year, and besides chaffing to the point of bleeding, it was a very pleasant run down by the lake)

MY CURRENT BMR IS 1862.52

I'm trying to keep the calories around 1300 for the 500 cal. defecit and excersize the extra 500 cal to get the 1k def. But as previously stated the weekends really get me.
 
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The bar is a tough sceen. I have a fridge full of beer that is most likely going to get skunked. At home I stay busy and really don't crave it at all. Nowadays I only really go to a bar maybe three times a year. When I do I start off with whatever beer I want, normally a pint of Guiness. After this I just drink water for a while while I chat with my friends. I also volunteer to be the driver. The owner of the local pub gives me the water bottles free when I am the driver. In all honesty I still have a great time and feel so much better the following day. I am hydrated and sleep better at night.
 
I am down to 173 lbs as of 4/28. I am keeping the diet on track most days, and on the weekends I let myself to to a non-defecit / non-surplus (my allowance).

After I hit 165 I was planning on beginning bulking, but now I feel like the way I look, 8 pounds will not be a low enough BF % so now I'm aiming at getting down to 160 before beggining to bulk. But with the speed I've been losing weight and the progress I've made I should be able to cut that extra 5 lbs within my time frame. I think I'm not going to go to a goal weight anymore, moreso just begin my bulk on that specific date, which is 6/3/08, because whatever I am at that point, if I continue to slim I'll just drive myself crazy... I need a break from this low calorie diet crap!
 
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Dry said:
MY CURRENT BMR IS 1862.52

I'm trying to keep the calories around 1300 for the 500 cal. defecit and excersize the extra 500 cal to get the 1k def. But as previously stated the weekends really get me.
Click to expand...


How did you get to this number? I am just curious because I am about your age, weight and height and according to the calculations from these forums my maintenance calories are 3100 at an excercise level of 1.6 (moderate) and as such I am in a 2500 calorie defecit to lose some BF% but also develop some muscle. It seems to me that at 1800 you are not in a defecit but starving your body (especially on those days you have less than 1000 calories) which will work to get rid of fat in the very short term but as soon as you try to get into a normal routine after you lose the fat your starving body may start to absorb everything it touchs to try and balance back out.

I agree with a few others that you need more protein to build muscle and I personally think you should recalculate the daily calorie intake. The only other thing I would mention is that you should be calculating you calorie intake and a defecit pre any thoughts of calories burnt during excercise. You mentioned -500 in excercise a couple of times but that shouldn't play a part in your initial calculations.
 
My BMI is 1820.

So if I eat 1300 my consumption is 500 cal defecit

Now if I run my mile with 1/2 mile warm up/cooldown thats 175 cal.
lift weights for 100 cal.

and other than that I probably only burn an additional 225 cal. during my day over BMI, since I sit at a desk 9 hours, sleep 8 hours and usually just sit around and watch tube with the rest of my day.
 
Snewsome said:
How did you get to this number? I am just curious because I am about your age, weight and height and according to the calculations from these forums my maintenance calories are 3100 at an excercise level of 1.6 (moderate) and as such I am in a 2500 calorie defecit to lose some BF% but also develop some muscle. It seems to me that at 1800 you are not in a defecit but starving your body (especially on those days you have less than 1000 calories) which will work to get rid of fat in the very short term but as soon as you try to get into a normal routine after you lose the fat your starving body may start to absorb everything it touchs to try and balance back out.

I agree with a few others that you need more protein to build muscle and I personally think you should recalculate the daily calorie intake. The only other thing I would mention is that you should be calculating you calorie intake and a defecit pre any thoughts of calories burnt during excercise. You mentioned -500 in excercise a couple of times but that shouldn't play a part in your initial calculations.
Click to expand...


How are you at a 3100 maintenance and in a 2500 defecit, are you only consuming 600 cal. a day?
 
My maintenance is approx 2300 cal. I know this as fact, as I consuming 1000 calories a day (1300 defecit) I am losing 2.6 lbs a week. This is what I had calculated for, and over the past 8 weeks, I've hit it pretty much to a T... I don't know where you got the idea that my (or your) maintenance would be 3100......
 
Dry said:
My BMI is 1820.

So if I eat 1300 my consumption is 500 cal defecit

Now if I run my mile with 1/2 mile warm up/cooldown thats 175 cal.
lift weights for 100 cal.

and other than that I probably only burn an additional 225 cal. during my day over BMI, since I sit at a desk 9 hours, sleep 8 hours and usually just sit around and watch tube with the rest of my day.
Click to expand...

Hi Dry,

You say your BMR is 1820 calories? It sounds like you may have forgotten to factor in your activity multiplier to get your because the number seems a bit low.

How did you calculate it?
 
1820 is my daily caloric need to survive.

I burn 600 doing basic life things.
I eat an average 1100 daily.

This is a 1320 calorie deficit a day.

This burns about 2.64 lbs a week.

My weight loss so far has been 23 lbs over 8 weeks, which is 2.875 lbs. a week.

Maybe I'm not understanding this right, but I find my predictions and results to match pretty well....

I posted something in the weight loss forum on this as well.
 
Hi Dry,

As mentioned by myself and others, it seems you are missing your multiplier in your equations. My BMI is 1937 based on my age, height and weight (22, 5'8", 187) and I used a multiplier of 1.6 times for moderate excercise since I work in a desk job but do both sport and gym basically every day of the week (this calculation can be found in a Tony post in the very start of the weight loss section) making a total of 3100 calories a day to maintain my body weight. As I am looking to lose some BF% I am in a defecit of 2500 calories.

In regards to your statement that you are indeed losing weight at your calculations, I have absolutely no doubt about this as depriving the body of food for long enough will of course make you lose 'weight' but this weight is not necessarily all fat it will include some muscle which does not have the calories to burn to keep going. Also as I mentioned in my last post, if you are indeed starving your body like this (albeit accidentally because of your calculations) once you go back to normal eating or try a 'bulk' you will pack on the pounds very quickly and more fat than muscle because the deprived body will start to absorb everything.

I hope this makes sense as I do not want to have a go at your plan or your success which is great I just want to make sure you are doing it healthily and will not have negative impact at a later date.

P.S. I would love to hear from those who have more experience knowledge in this field as if I am indeed over calculating my figures then I am in a huge excess but I have plugged my details into many calculators now and this seems right.
 
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