Weight-Loss NEW YEAR: 12 Week Biggest Loser Challenge!!

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jericho said:
proposed correction and change in points

i'm proposing the following. For now on, you will get points for doing the challenges. If you complete it fully, you get 2 points. If you least do it halfway (in terms of days..4 out of 7), you get 1 point. If you skip completely, 0 points. It will be a seperate total from the weight loss. Bonus points will be given for a 'higher' standard like doing to most.

week four: I have walked 500 miles, and i would walk 500 more...
let's make this challenge about walking. To get 2 points, you need to walk at least 1 mile a day. We will give a bonus of 1 point of you do the most miles for the week.

week five: Are you armed and dangerous?
january 29th to february 4th is the week we focus on our upper body strength... For this one, full points is doing least 30 pushups a day. Bonus point of 1 for the most pushups or curls done.

week six: Fruits and vegetables are friendly!
february 5th to february 11th is another diet focused week. This time we're working to see who is consistantly eating the correct portion/servings of fruits and veges each day. the goal to aim for is 4 servings of fruits and veggies, every day. 2 points for meeting the goal all 7 days. 1 point for the 4 out of 7. You will get 1 bonus point for posting a healthy, vegie/fruit recipie.



What do you all think?
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love it :) and i think that at the end of the challenge we should have two winners, the one with the biggest % of weight loss and then the person with the most points :)
 
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Jericho said:
Proposed Correction AND change in points

I'm proposing the following. For now on, you will get points for doing the challenges. If you complete it fully, you get 2 points. If you least do it halfway (in terms of days..4 out of 7), you get 1 point. If you skip completely, 0 points. It will be a seperate total from the weight loss. Bonus points will be given for a 'higher' standard like doing to most.

Week Four: I have walked 500 miles, and I would walk 500 more...
Let's make this challenge about walking. To get 2 points, you need to walk at least 1 mile a day. We will give a bonus of 1 point of you do the most miles for the week.

Week Five: Are you ARMED and dangerous?
January 29th to February 4th is the week we focus on our upper body strength... For this one, full points is doing least 30 pushups a day. Bonus point of 1 for the most pushups or curls done.

Week Six: Fruits and Vegetables are Friendly!
February 5th to February 11th is another diet focused week. This time we're working to see who is consistantly eating the correct portion/servings of fruits and veges each day. The goal to aim for is 4 servings of fruits and veggies, every day. 2 points for meeting the goal all 7 days. 1 point for the 4 out of 7. You will get 1 bonus point for posting a healthy, vegie/fruit recipie.



What do you all think?
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These sound like excellent compromises, Jericho. :party:
 
Addiecakes said:
I'm glad that you're going to do this, Omega. I have found it difficult to get ENOUGH calories in my day in a balanced way that is appropriate for my weight. I generally eat around 2,000 calories a day when I try to aim for about 2,500-2,800. I just can't seem to find the time to eat that much throughout my day ... so maybe seeing the way other people balance their diets will help me be able to squeeze those few hundred calories into my diet.

I can really tell when I've had too few calories in a day. Last week when I went to the gym one day, it was incredibly difficult and seemed much harder than usual, and I had recalled that the day before I had only had 1,700 calories, and that morning I had only gotten to 1,200 by 6pm when I was working out. I could tell such a huge difference between that day and days where I'd eaten 2,500 calories the day before. When you work off 400-600 calories in a workout, it really makes a difference that you're eating enough.
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I did something recently when I was running a challenge on my other forum. I entered my food in quite close detail into my diary so that people could see what I do most days for maybe a fortnight or so... Check it out.



I think that hitting the nutritional targets really helps. Protein is a biggy for me. I really like my protein to be higher than I have had it at the past couple of days (I had it low to keep my calories low yesterday). I am in a team based challenge over there and I didnt want to let the rest of my team down. We were all hoping for good news at the scales...

I will have a higher protein and higher calorie day today. :)

How do you go with your protein target?
 
Jericho said:
Let's call last week a wash.
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I did squats and lunges at a negligible level - but I am aware that there were others that put a lot of effort into that challenge.

I would like to propose that those that did should post their totals in this thread. I am willing to collate them into a list.

It will not be as elegant as the one that PlumpHope produced - but it will allow people to be recognised for their achievements in that area.

There is no need to post if you didnt do any - just an opportunity for those that did to compare results. Hopefully the praise and support of others will spur them on to greater success. :)
 
I guess I need to take time out and read through this thread. Soon enough I guess, I was just checking in really quick. I've missed a lot.
 
Omega said:
How do you go with your protein target?
Click to expand...

I try to keep my percentages at 40% carbs/30% protein/30% fat ... however I'm almost ALWAYS at at least 45%-50% for carbohydrates. However, in my defense I started out eating about 80% carbohydrates, so I've come a long way. I usually just try to get my little pie chart on fitday.com to look right throughout the day. Some days are easier and some are harder. For example I have only 34% carbs so far today, so that leaves me a little bit of wiggle room for dinner, but most days I'm having to play "catch up" to even my protein out with my carbs because I eat a lot of fruits which make my carbs shoot up.

Omega said:
I would like to propose that those that did should post their totals in this thread. I am willing to collate them into a list.
Click to expand...

I did 510 squats last week :) Oh and my starting weight for that week was 313.4, ending weight was 311.0
 
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Last Week's Totals:
Starting Weight: 238

Day: Lunges/Squats
F: 20/100
Sa: 30/110
Su: 35/115
M: 40/120
T: 45/135
W: 50/145
Th: 60/155

End Weight: 238 (0)
It burned alot more than I thought, but I uped my numbers everyday. This week however my right knee has been "grinding". It feels like bone on bone whenever I try to squat down, so going to take a break from doing these for a bit til I feel safe about my knee pain.
 
Addiecakes said:
I try to keep my percentages at 40% carbs/30% protein/30% fat ... however I'm almost ALWAYS at at least 45%-50% for carbohydrates. However, in my defense I started out eating about 80% carbohydrates, so I've come a long way. I usually just try to get my little pie chart on fitday.com to look right throughout the day. Some days are easier and some are harder. For example I have only 34% carbs so far today, so that leaves me a little bit of wiggle room for dinner, but most days I'm having to play "catch up" to even my protein out with my carbs because I eat a lot of fruits which make my carbs shoot up.
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Well done for coming a long way. I appreciate that because I have come a long way too. It is not an overnight process.

We all continue to learn all the time too.

A lot of people find that they are short of energy if they exercise and do not get enough protein.

There is a really rather wimpy RDA for protein which is basically 1g for every 2 pounds that you weigh.

Since the announcement of this RDA - the people that determined it have reviewed their findings and say that this is inadequate for people that exercise a lot.

Intriguingly - the standard recommendation that many respected authorities favour is that we should be aiming for 1g per pound of lean body weight.

Some people guesstimate this as being 1g per pound of goal weight - but while this is fairly accurate for some people - it most certainly is not true for me. I know that Kara and I were chatting some time back and this works out to be pretty much spot on for her...

In order to be able to work out your lean body weight - you need to know your body fat percentage.

When I was at a goal weight (126 pounds) my body fat percentage was 21.7%

To determine your lean body you subtract that body fat percent from your weight in order to see how much of you is not fat.

For me the calculation is ((100 - 21.7) / 100 ) * 126
i.e. .783 * 126 = 98.65

I therefore like to shoot for 99g of protein. :)

If I have less than that I am effectively not hitting the RDA (or what the RDA should be).

I said intriguingly above because of course - a larger person can end up with a lower target via lean body weight than using the 1g per 2 pounds of actual weight... I dont know the answer to that one - except that is the RDA...

I worry about targets first and then concern myself about proportional split. I think that it is an easier way of making sure that you get pretty good nutrition.

Since protein tends to be very satisfying - you may feel that you no longer want as many carbs. Alternatively - you may find that the type of carbs change. I eat very little in the way of starchy carbs. I seem to remember that you are a PCOS lady and as such will not doubt be wary of starchy carbs. The vast majority of the carbs that I have are vegetables followed by fruit.


Addiecakes said:
I did 510 squats last week :)
Click to expand...

I've got a note of it :)
 
Although I am feeling a bit down about whats happened to the challenge I am still in. Just to be clear on a couple of my nutrition goals, my calorie target is a weekly average of between 1200 and 1300 calories, I am not to average any more than 50% carbs, fat must be as low as posible and protein goal is 1.6 grams per kg of goal bodyweight.

For those that don't know me squats just happen to be an easy challenge and a regular normal part of my daily routine. Those that struggle with squats and managed to get them done deserve more respect than my large numbers.

just for the record squats = 4573 weigh in was 89.5 kg (197 lb)
 
Omega said:
A lot of people find that they are short of energy if they exercise and do not get enough protein.

There is a really rather wimpy RDA for protein which is basically 1g for every 2 pounds that you weigh.

Since the announcement of this RDA - the people that determined it have reviewed their findings and say that this is inadequate for people that exercise a lot.

Intriguingly - the standard recommendation that many respected authorities favour is that we should be aiming for 1g per pound of lean body weight.

Some people guesstimate this as being 1g per pound of goal weight - but while this is fairly accurate for some people - it most certainly is not true for me. I know that Kara and I were chatting some time back and this works out to be pretty much spot on for her...

In order to be able to work out your lean body weight - you need to know your body fat percentage.

When I was at a goal weight (126 pounds) my body fat percentage was 21.7%

To determine your lean body you subtract that body fat percent from your weight in order to see how much of you is not fat.

For me the calculation is ((100 - 21.7) / 100 ) * 126
i.e. .783 * 126 = 98.65

I therefore like to shoot for 99g of protein. :)

If I have less than that I am effectively not hitting the RDA (or what the RDA should be).
Click to expand...

Thanks for all the wonderful information! That's awesome ... looking back on my fitday entries, it looks like I'm not getting the protein that I need. I suppose that goes hand-in-hand with the fact that I am not getting my recommended calories either ... perhaps aiming for my proper protein goal will correct both of those problems.

According to your recommended calculation, I should be getting about 169g of protein a day (about 10g more than if I go by the standard RDA). I don't think I've hit that in a long time ... it looks like most days I'm hitting about 100g. Seems like that might be making a huge difference in my workouts and just how I feel in general. In fact, yesterday I only got about 90g, ... so I bet that's what I was feeling today on the elliptical. I had another exhausting time at the gym today, and although I pushed myself well, it was as if my legs were trudging through molasses to get them to move.

Doing that calculation also tells me that my goal weight is quite reasonable for me. A lot of the BMI charts say that my goal weight is still classified as slightly overweight, but I didn't buy it. Back when I was in high school and had gotten down to 227lbs, I knew that anything under 175lbs would probably look TOO slim on me for my taste.
 
Addiecakes said:
Thanks for all the wonderful information! That's awesome ... looking back on my fitday entries, it looks like I'm not getting the protein that I need. I suppose that goes hand-in-hand with the fact that I am not getting my recommended calories either ... perhaps aiming for my proper protein goal will correct both of those problems.

According to your recommended calculation, I should be getting about 169g of protein a day (about 10g more than if I go by the standard RDA). I don't think I've hit that in a long time ... it looks like most days I'm hitting about 100g. Seems like that might be making a huge difference in my workouts and just how I feel in general. In fact, yesterday I only got about 90g, ... so I bet that's what I was feeling today on the elliptical. I had another exhausting time at the gym today, and although I pushed myself well, it was as if my legs were trudging through molasses to get them to move.

Doing that calculation also tells me that my goal weight is quite reasonable for me. A lot of the BMI charts say that my goal weight is still classified as slightly overweight, but I didn't buy it. Back when I was in high school and had gotten down to 227lbs, I knew that anything under 175lbs would probably look TOO slim on me for my taste.
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I really would be shooting for the protein target. I often say that the three most important things in my view is 5-a-day, protein and water. If we can get those three basics right - the rest can kind of be adopted - one lesson at a time. I actually took a group of people through the main lessons in the summer as part of the Summer Shake Up challenge that I ran on this forum. It was cumulative - so people adopted one good habit and then added another one into the mix each week. Cord told me that it was the first time that he got his nutrition to balance correctly. :)

During the challenge that I ran in December - one of the entrants announced the calorie range that he was going to eat in for the next day. As soon as I saw it I knew that it was far too low for him. I dived over into his diary and told him so. I discovered that he had been feeling very tired and run down. He was consulting a nutritionist. I looked at his nutrition and it certainly needed to be reviewed. Both Kara and I reviewed it and he booked an appointment the next day to see his nutritionist. It turned out that he had misunderstood the level that she was expecting him to be eating at. He immediately raised his protein and started feeling much better...



BMI can be quite deceptive.
A lot of people hear of it being deceptive for athletes because of the amount of muscle that they carry. It is deceptive for me because of the amount of loose skin that I carry. I carry a lot of it and am hoping for surgery to resolve that.
I wouldnt worry about it too much at this stage. Worry about short term milestones generally - you will know much better what weight is right for you when you get nearer there.

I suspect that things will go better for you if you bump up the amount of protein that you eat. Some people find that they use these protein supplements to get numbers up there. I havent used them yet and quite often get into the 130g to 140g range with food alone - but not higher.

Some of my friends tell me that they get a good deal here:


Our bodies are like vehicles - in that they perform better if they have the right kind of fuel. Quality counts...
 
Monday - day 4
calories 1901 eaten
calories burnt from exercise (from fitday) 2270
protein 136.2g (well in excess of 1g per pound LBW)
fibre 47.4g
calcium 1246mg
sodium 2255mg

water 2.5 litres (alloc 2litres is sufficient)

Certainly had more than 5-a-day hitting lots of colours

Exercise
5.0 miles on treadmill at 4.3mph.
2 miles outdoors at at least 3mph.
1 hour exercise class.
Fitday gives values for 4.0mph and 4.5mph. I take the time spent and assume a calorie burn mid way between the two.

My age means that this still only gives me 2270 to eat at maintenance if I am lucky...

My calcium would have been low nutritionally hitting only 846 but I log in fitday as I go and caught it and took 400mg calcium supplement.

I wanted a higher protein day today and was happy to spend the calories to accomodate that...

What I ate

I tend to have a very light breakfast then a large lunch that many would think of as being a brunch. It is very much on a par in size with my evening meal. I dont go in for snacks as such - but do like to eat my s/f sweets

2 pears
1 Shape fat free yoghurt

cooked lunch
3-egg omelette cooked in fry light
250g mushrooms
1 small onion
1 tin (420g) of low salt low sugar baked beans

evening meal
3 pork loin steaks
1 tin (420g) of low salt low sugar baked beans
fry light

I also had lots of sugar free sweets (not quite as many as Sunday)...
 
Omega said:
I did squats and lunges at a negligible level - but I am aware that there were others that put a lot of effort into that challenge.

I would like to propose that those that did should post their totals in this thread. I am willing to collate them into a list.

It will not be as elegant as the one that PlumpHope produced - but it will allow people to be recognised for their achievements in that area.

There is no need to post if you didnt do any - just an opportunity for those that did to compare results. Hopefully the praise and support of others will spur them on to greater success. :)
Click to expand...

I agree. Please, put your total on if you want. Omega can handle the list :) I want everyone to be applauded for their hard work.
 
Sunday's food log:


Breakfast:

1 Banana, raw
1 Slice Cheese, Swiss, lowfat
1 Cup Milk, 1% fat

Lunch:
3 Small (square) slices Pizza with meat and vegetables


Dinner:

"Buffalo Chicken" Salad including the following:
Chicken, breast
Chipotle Bobcat Sauce
Lettuce, raw
Tomatoes, cooked
Onions, mature, raw
Salad dressing, ranch dressing, reduced fat

Dessert:
Ice cream

Total
1,743


Fat (38%) Carbs (41%)
Protein (21%) Alcohol (0%)

Terrible day. Not balanced and nowhere near enough calories. I really felt that today during my workout. Can't seem to stay away from the ice cream.
 
Monday's food log:

Breakfast:

2 Eggs, whole, cooked
1 Cup Milk, 1% fat

Snack:
1 Small Slice Cake, lemon, lowfat
1 Muffin, banana nut, fat free, cholesterol free

Lunch:

"Buffalo Chicken" Sandwich including:
Chipotle Bobcat Sauce
Chicken, breast
Lettuce, raw
Salad dressing, ranch dressing, reduced fat
Margarine-like spread, tub, salted
Tomatoes, cooked
Onions, mature, raw
2 Slices Bread, potato

Snack:
1 3/4 oz. Ham, sliced, prepackaged or deli, luncheon meat

Dinner:
1 Slice Bread, potato
2.5 Cups Homemade Chicken vegetable soup with brown rice, carrots, onion, and celery

Dessert:
Ice cream

Total
1,963 calories

Fat (35%) Carbs (40%)
Protein (25%) Alcohol (0%)

A little bit better balance today, but calories are still too low and the whole diet is just feeling off. Looking forward to tomorrow and trying to hit my protein goal to see how that changes how I feel over the next few days.
 
Today's Food:
Breakfast:
1 Kashi Oatmeal- 150

Snack:
1 Strawberry Shortcake Light Yogurt- 100

Lunch:
12 California Sushi Rolls- 402

Snack:
1 Reduced Fat Egg, Bacon, Chz Toaster Strudle- 170

Dinner:
6 White Rice Veggie Sushi Rolls- 177
6 Brown Rice Veggie Sushi Rolls- 155
1 Bud Select 55- 55

Dessert:
1 Bag Kettle Corn- 100

Total:1309
 
Addiecakes said:



Total
1,963 calories

Fat (35%) Carbs (40%)
Protein (25%) Alcohol (0%)

A little bit better balance today, but calories are still too low and the whole diet is just feeling off. Looking forward to tomorrow and trying to hit my protein goal to see how that changes how I feel over the next few days.
Click to expand...

It is always much easier for me to glance over and comment on food if you list the gram quantities of things instead of (or as well as) percentage proportions.

That is because the RDA is stated by grams. :)

If you list fibre, protein, calcium, sodium, different fats - I will happily scan over them and comment if it would help you. :)
 
Chalenge week 3 Day 5 food log


mostly on target today, fat was a little higher than i would have liked but still ok, still have the ability to fit in a 100 cal snack later tonight which will prob be low fat yoghurt.
 
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