Its time for me to change

hmmm.. Im having a mid-afternoon chocolate craving.. not sure why, maybe I never ate enough before?? ate wrong foods? Ive succumbed to one small segemnt of chocolate.. and still todays regime is way better than what I had been eating this past few months.
thx
shaun
 
Stay away from the chocolate until you convince yourself you deserve it (e.g., after working. Then, you will get fewer and fewer cravings

Also, stay away from High Fructose Corn Syrup products as much as humanly possible. Even some whole wheat breads have HFCS.

Post your workout you do today. I will be looking for it.
 
The best way to stave off the hungries is to make sure you are getting enough protein. Honestly, there are days when i can hardly eat all the foods I need to eat in order to fulfill my eating plan. the difference between now and then is that the foods I eat now are higher quality and generally lower calorie.

Did you know that a gram of fat has 9 calories and a gram of either protein or carb has about 4 g? HUGE difference!

There is an online tool at fitday.com that will help you track your calories and plan your meals. Meal planning really is #1, the crux of the issue. If you fail to plan, you plan to fail. Learn all you can, and set yourself up for success with good nutrition. Good nutrition will maximize all the benefits of your exercise--really, I promise! :)

Shoot to get about 40% of your daily calories from protein. This percentage should be sufficient to fuel your muscles and keep your tummy from becoming "the boss".

This site will be a great asset for you! It really pays to be getting advice from ATHLETES! They really know their stuff!
 
Stay away from the chocolate until you convince yourself you deserve it (e.g., after working. Then, you will get fewer and fewer cravings

Also, stay away from High Fructose Corn Syrup products as much as humanly possible. Even some whole wheat breads have HFCS.

Post your workout you do today. I will be looking for it.

HFCS in whole wheat bread? Wow, now that's some crap!

I would imagine, if you stick to regular "Whole Wheat" you should be okay. When you start looking at "Honey Wheats" and other flavors of wheat bread, you will probably notice some sugar or HFCS added.
 
When I first began, I knew NOTHING about diet and fitness. And, knew that this needed to be fixed in order for me to earn my goal.

When you begin, examine yourself--thoroughly.

DO NOT "sugar coat" anything. Bare your soul, open it up. Accept the truth.

There is no other way to implant ingredients to improve the self than beginning from a "truth base".

If you cannot afford a personal trainer.

You have to become "your own personal trainer."

A lot joining the forum, miss this valid point.

And, you reach in an grab the passion and desire to educate yourself in doing just that, then you surround yourself with the equipment you can afford to work with to get the goal you desire completed.

Then apply yourself, pressing education in what you are doing.

We are pressing more than body weight and/or weights here. We have to press the brain cells in our goal path: You have no choice in having to deal with your strengths and weaknesses. Each time you quit, and return to try again, the same weaknesses and strengths will being staring right back at you and asking you to deal with them.

When you fall and make mistakes, you get up infinite amount of times it takes, until you reach your goal destination using what you educated yourself with and adjust/adapt to bodily feedback.

Be an "appropriate" slave driver, and you will learn the body can withstand more than you original thought.

I am 46. I am near 47 (August 25th). I KNOW I lost a step due to age.

WHAT THE HECK CAN I DO ABOUT IT?

You do NOT see 47 year olds in professional football playing competitively no matter the shape, do you?

I say this to make a point. Know your personal limitations, embrace them. Accept them as they are. But, do NOT ALLOW it to hinder your TRUE abilities.

We all have abilities, we just have to bring them out.

In contrast, I can out lift (in weight 1R MAX, on deads, and bench, my youngest 19 year old son, and he weighs nearly 50 pounds more than I, and much bigger).

While this may seem as a small triumph, in reality, I am trying to prove to my son---it isnt OVER until its OVER. Did the bell suddenly "ding" because of age? The round isnt over until you say its over.

Is the coffin shut? Do not put yourself in a self-coffin-EVER!

We laugh and we move the spirit. He calls me an "old man", and I love it.

And, YOU decide when its over and how far you can take your body and what nature has given you.

A personal test to see if you are finished:

Do you have a blood pulse? Was that a yes?

Then it isnt over.


So, when reading this rather brief post, what do YOU think YOU need to do to earn your goal?

=========================================================
Ways to BLAST PAST OBSTACLES!

Obstacles tend to be unexpected but should be expected.

They can come at the most inconvenient times-----when is the right time? :)

The CENTRAL KEY to dealing with them is ATTITUDE. When you see a detour sign on the way to work, do you say, "oh, well", shrug your shoulders and go home?..........LOL.........of course not.

Obstacles are to be faced and overcome.

1. Realize that what may be an obstacle for you may be nothing for another person and vice versa: Is this really an obstacle or are you choosing to look at this way?


2. Look at who and whats in your corner with you.

Just like a boxer has his trainer, coach, and manager in the corner to keep him going every round, so should you have your own team in your corner.

Determine what kind of support and help you NEED, then ASK THEM.


3. BACK OFF!

Remain COOL and objective.


4. What you would you tell a friend if they were faced with the same problem?

Sometimes its easier to tell a someone else how to approach an obstacle and how to get around it

ACT AS YOUR OWN FRIEND.


5. See yourself conquring the Obstacle. Then work your way back.

Visualize having achieved your desired end result. Then work backwards to determine what you need to do, what kind of person you need to be, and to achieve that result. Hindsight...........20/20?


6. DONT BE SHY! Ask for it!

A direct request for help and support is all that is sometines necessary to get what you need to conquer the obstacle.


7. Determine how you CAN DO IT!

If you think you CANT conquer an obstacle, there are reasons why you can.

Use this: (from an article I read today)

Take a sheet of paper and divide it into two columns.

Title one column--HOW I CAN and the other HOW I CANT.

Draw a big X to fill the entire HOW I CANT column--because that doesnt matter.

You are not concerned with how you cant conquer an obstacle

You are concerned with HOW YOU CAN

THink of creative ways you can conquer an obstacle; for every cant you think of, just write down in the CAN column the direct opposite solution.


8. One BITE AT A TIME

Obstacles can be so overwhelming that you end up doing nothing about it, except take it every single day. Break it down to sub-conquers if necessary, and set it up in steps......for the ULTIMATE CONQUER! This way you are doing something about it--------rather than looking for some magic wand, or magic PILL or magician to show up.

YOU ARE THE MAGIC......IF YOU BELIEVE......HAVE FAITH AND ARE AWARE YOU HAVE IT! :)


9. Forge ahead with unyielding determination

By doing this you will gain energy and momentum needed to knock down what gets in your way. Sometimes just working THROUGH works in overcoming obstacles.

REMEMBER:

NOTHING CAN DETER YOU FROM REACHING YOUR GOALS UNLESS YOU GIVE PERMISSION TO LET THIS HAPPEN!



BE ALL YOU CAN BE,





Best wishes,


Chillen
 
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You say you can not afford to buy anything, with the possible exception of some DB's........this is fine, you have enough.

Forum brotha.......you have all the "thunder" within you to get the job you want done. You do not need special equipment, all you need is you, and a creative mind to earn the goal you so intensely desire.


There are no excuses. Within yourself (and around the house) are the tools you need to get started.

You begin your journey with a: No surrender internal spirit and it will make your passion near it.

You are an "internal team".

Never wave the surrender flag "within".

Winners in our world have learned to bring out the best functions of their personal internal team, and make them work in unison with spirit and passion.


Take your young passion and make this happen.



You.............fire the desire...........now lets get rocken-on......


IMO, in-between the time that you are not able to (or cant afford to) join a gym, you should take the time to develop a program that suites your goal needs with the time you have and then transcend to an improved routine when you are able to go to a gym on a regular basis---or your financial situation improves and you can purchase better equipment at home.

Until your position gets better and you are able to improve the dynamics of your fitness (like going to a gym for weight training), you can use what you have to get the job completed without any shadow of any doubt.

You don’t need any expensive external equipment


You walk in your special equipment: YOU.


Three things can be your friend: 1. Your imagination (and mind), 2. Your body weight, 3. The yearning of education within the basics and advanced basics of diet and fitness; An on-going continued pursuit.


There are no excuses. Within yourself (and around the house) are the tools you need to get started.

And, YOU can make this happen.

To get started do this:

1. Develop a sound diet that surrounds your goal purpose.

You need to learn a few things to begin assisting yourself.

Go here, read, and then post your personal approximated calorie needs according to your personal particulars.


Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

To gain tissue or attempt to lose tissue

In order to gain weight, you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.

In order to lose weight, you must create a calorie deficit . It is easier and wiser to decrease your calorie intake a little bit at a time.

What you need to focus on to gain or lose tissue

1. Calories

To gain tissue:

Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust up/down according to what YOUR BODY is telling you!

Attempt to lose tissue:

Go under your approximated MT Line (or create a deficit) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust according to what YOUR BODY is telling you!

2. Have appropriate macro-nutrient targets:

Protein, good fats, and carbs.

Including your micro-nutrients: such as vitamins and minerals.

3. Consistent and persistent PROGRESSION in the GYM:


Even with body weight training, progress and/or try to improve upon the previous workout. Track your diet and track your progression. Force your body to adapt to your training, by trying to perform better at each workout you perform.

=========================================================
The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.


How to configure your nutrient ratios:

Nutrient Ratios: Example ONLY


Calories per gram of the three major nutrients:

Protein: 4 calories per gram

Carbohydrates: 4 calories per gram

Fat: 9 calories per gram


Example Configuration:

Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams

Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams

Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams

==================================================

2. Develop a body weight routine.

If you do not have any significant training history or are new to fitness training, you "should" respond fairly well to body weight training (it is GROSSLY under rated as it is).

These links may provide some useful information:

The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning

Bodyweight Exercises

Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!

Body weight exercises


Additional examples:

Back (and other muscle recruitment):

Grab a broom stick (or a mop handle, or something simular), and do an inverted row (wide and narrow grip). Slap the handle between two chairs, crawl underneath (face up), and pull (overhand grip or underhand grip)

and/or

Chest (and other muscle recruitment):

Two mop handles (or something simular), get two chairs (if you have telescoping ones or some that can go higher than waist high--the better), and do dips (bending at the knees).
=========================================================

Some Info on the ab core:

Abdominal Training


How to get abs guide


And, if you can afford to get a Swiss ball.

Here is some info on some exercises you can do with it to get you started:


AskMen.com - Top 10 Fitness Ball Exercises

Core Stability Exercises

Swiss Ball Exercises, Strength Training with a Swiss Ball, types of swiss ball exercises


Swiss Ball Exercises


========================================

Meanwhile the main points:

1. You can use your body weight to get exercises in and you can use items around your house to assist you.

2. With a stability ball, you can do a variety of "other" exercises

3. Focus "primarily" on your calories (and nutrition) and adjust them according to the bodily feed back you are getting. Your diet is the fat burner and exercise will assist your cause.


ROCK ON!

Open your heart, your head, and let knowledge and passion drive you home.


Best wishes as always,

Chillen
 
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PHEWWW!

That is SOME support right there!!!

Well couple of points I need to make.. We havent been grocery shopping yet so the house is full of "bad food" which we cant afford to throw away.

We are going shopping this weekend so I will be able to buy better foods then.
As for now, I know its pathetic but we are finishing off the food in the house, but strangely enough I am still very motivated about this so I am going to take the next few days to get myself sorted out on a plan, and get more organised.

I dont feel like Ive lost control, so Ill be back in a few days once Ive read up on a few items.
Thanks to everyone - it means a lot!

Shaun
 
PHEWWW!

That is SOME support right there!!!

Well couple of points I need to make.. We havent been grocery shopping yet so the house is full of "bad food" which we cant afford to throw away.

We are going shopping this weekend so I will be able to buy better foods then.
As for now, I know its pathetic but we are finishing off the food in the house, but strangely enough I am still very motivated about this so I am going to take the next few days to get myself sorted out on a plan, and get more organised.

I dont feel like Ive lost control, so Ill be back in a few days once Ive read up on a few items.


Thanks to everyone - it means a lot!

Shaun

Sounds good. If you need any idea of what kind of foods you should be buying here is an excellent sticky by LV.

http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html
 
Also realize that you can eat ANYTHING you want, but it is MODERATING the amount of it that is important.

If you find yourself often craving chocolate, I would suggest a chocolate whey protein powder, altho I wouldn't normally suggest any liquid calories for somebody cutting, at least if you're gonna cheat with chocolate they won't be "empty" calories.

Do not drink soda. Do not put sugar in your coffee or tea. Do fill up on veggies and fruits. Eat those (without dips or sauces) to your hearts content.

Jog. If you feel you can't go any further, continue further by walking until you get the energy to continue your jog. Please please please keep your health in the front of you mind.

DON'T BECOME A STATISTIC, BECOME A BEFORE & AFTER PICTURE!
 
OK, I am gonna keep posting here, despite my house being full of bad foods this week(next week Ill buy better foods) - as it helps tpo keep me on the right path.

I am actually impressed by how much I am determined after doing this.

Last night I ate bad foods, but its all we had got it.. however I did decide to walk to my childs nursery(20 minutes) briskly) so Im happy with that.

Breakfast today was 2 slices of white toast(normally 4!!) with lurpak spread, and a glass of water and a banana!

One thing is for sure, while I might not be doing gym work(yet) I am restricting and changing my food intake, cutting down and getting serious - so Im on the right path...

Thanks again for everyones massive support - I do mean this

Shaun
 
Until I get some good foods Im still on the bad stuff, but again, I woke up today completely "up for this" which is not normally me.. normally if I eat crap the night before thats it, I give up the next day.

What I have done today is eat more moderately, 3 ham sandwiches and 2 bottles of water and 1 banana throughout all day, plus only 2 slices of toast/butter for breakfast - normally I eat 4, so Im pleased.

Been at work all day so Ive at least kept active.

I think over the coming week or two I will ahve more of an idea and plan, and hope to include some fitness/exercise.
My goal, natuarlly is to lose about 60 pounds, and tighten up my muslces, as well as become more healthy/get back into my marital bed(I snore so Im confined to the spare room!) lol.. no need to feel sorry, its my fault for being overweight.. nah Im not overweight Im FAT!

Now its coming off! watch this space!!!
Shaun
 
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I like how you say your name twice after each post. Timmay! :rofl:

Remember: on a long enough timeline, success is inevitable.

But it'll go quicker if you never surrender. Fall down; get back up! No transition. NO REASON, NO LESSON, NO TIME LIKE THE PRESENT. :SaiyanSmilie_anim:
 
Twice? eeeeek! my homer simpson moment..!

Thanks for the words.. they all mean sense and a lot to me.
Im ready...

Here I come crazy world!
 
OK, I feel enlightened after reading nutrients 101 - Ive worked out my BMR (ouch!) its 2710, so Im gonna aim to drop my calories down by about 20% a day... so in line, its slowly starting to come together.

Breakfast was about 350 cals, lunch same + banana 172 cals approx, so Im in for about 850 cals so far.. guess I should be eating more, but to be honest Ive not felt that hungry today - might be the bad food I ate last night.
Tonights meal:
Piece of breaded chicken 235 cals... small jacket potato 280 cals, plus some tinned veg at 100 cals so all in at 615 cals.

My total for today then is 615+850 = 1465 cals - way below.. I should be tipping in another 700 calories - gulp!

Well at least its given me a guideline that I can eat some more... so I reckon by the end of my first week Ill have a good understanding of which foods give which meal calories.
So if I get hungry I dont need to feel too guilty yet as Im way down anyway.

OK I treated myself to a lager tonight for 74 cals -and I dont feel guilty nice!!! loving it!
 
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OK, I feel enlightened after reading nutrients 101 - Ive worked out my BMR (ouch!) its 2710, so Im gonna aim to drop my calories down by about 20% a day... so in line, its slowly starting to come together.

Breakfast was about 350 cals, lunch same + banana 172 cals approx, so Im in for about 850 cals so far.. guess I should be eating more, but to be honest Ive not felt that hungry today - might be the bad food I ate last night.
Tonights meal:
Piece of breaded chicken 235 cals... small jacket potato 280 cals, plus some tinned veg at 100 cals so all in at 615 cals.

My total for today then is 615+850 = 1465 cals - way below.. I should be tipping in another 700 calories - gulp!

Well at least its given me a guideline that I can eat some more... so I reckon by the end of my first week Ill have a good understanding of which foods give which meal calories.
So if I get hungry I dont need to feel too guilty yet as Im way down anyway.

OK I treated myself to a lager tonight for 74 cals -and I dont feel guilty nice!!! loving it!

Since you are just beginning, the diet sounds fine for me. Looks like you are slowly transitioning.

Now, have you decided on a training routine? Will you be working with weights, or sticking to cardio for now?
 
Thanks thanks and thanks!!!! to all 3 of you..

I woke up at 5.25 am this monring and went for a jog!!! OMG! Its been 10 years since I last ran anywhere..

Did 2.2 miles in 23 minutes really took my time, but sure built up a sweat! FEEL GREAT NOW THOUGH :)

Phate... looks like Cardio for now - might get a gym membership in a month, but for now Im gonna run 3 days a week(every other day) and do some sit ups and pushups at home.

Im just really glad I cam here and "immersed myself" in this forum - I think its a vital way to stay in the right mindframe.

Eric and Tropez THANKS!!

Shaun
 
Thanks Greenhorn Gal! I didnt push it really though.. just went really slowly.. almost walking up hills! lol!
shaun
 
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