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  #1  
Unread 02-23-2017, 08:01 AM
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davidjr74 davidjr74 is offline
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Default Returning to the fundamentals

My old log can be found somewhere but it was a fail/success/fail log.

Good news - I managed to drop from 200lbs to just under 190lbs. I even maintained this weight loss for a few months by making long-term healthier choices (no longer killing bags of chips, dropped all regular sodas, began eating more fruits and veggies *I have a love of squash* and legumes).

Bad News - I realized I need to drop calories A LOT further if I am going to make considerable progress (I have been bouncing between 185lbs and 190lbs with varying degrees of success / screw it). I commute to work for 2 hours, sit on a train, sit all day at my office, sit all the way back home, and when I am home I have a few hours...where I normally sit and do homework online).

Yesterday I decided to return to the fundamentals. I read Lyle's articles on setting the deficit, where maintenance calories come from, some articles on resting metabolic rate, etc. I determined that I need to eat at 8 calories per pound a day if I am going to make considerable progress. I am going to up my protein intake and start taking in essential fatty acids. I can maintain a flexible attitude - carbs or fats are both not evil; calories matter most.

Workout: 2-3x a week. A lot of it is calisthenics (pull ups , push ups, lunges, etc.)

Diet: Weight * 8 = Calories for the day. Protein >100. Ideally 150-180 grams.

Lifestyle: I need to find ways to up activity during the day. Conscious steps need to be taken (like walking during lunch).

My ultimate goal is to get below 170lbs as in the original log. Hopefully I will have a abs showing by than. If not the cut will continue. I realize this could take longer than I initially thought. I estimate I am at 20-22% body fat.

Day 1 (yesterday): 190.2 lbs
Day 2: 189.6 lbs

Last edited by davidjr74 : 02-23-2017 at 08:17 AM.
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Unread 02-23-2017, 05:22 PM
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davidjr74 davidjr74 is offline
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Calories today: 1504
Got my fish oils in today as well.
Spot on!

This is going to be the layout of my journal:

Day 1 - weight
Day 2 - weight and so on and so forth...
Day 3
Day 4
Day 5
Day 6
Day 7
LOG: (average out the past 7 days).

I will be comparing these "logs" together to see how my weight is dropping via 7 day averages.
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  #3  
Unread 02-24-2017, 07:13 AM
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davidjr74 davidjr74 is offline
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Day 3: 187.6lbs

It is always nice to see those first pounds coming off in a diet (it means to me you're doing something right). I'm glad I'm doing weekly averages though. Relying on day to day results will drive a dieter crazy...
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Unread 02-24-2017, 09:04 AM
aspire aspire is offline
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We both basically weigh the same & started at the same time.

I like the idea of returning to fundamentals.

Simple.
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  #5  
Unread 02-25-2017, 01:05 PM
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davidjr74 davidjr74 is offline
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Quote:
Originally Posted by aspire View Post
We both basically weigh the same & started at the same time.

I like the idea of returning to fundamentals.

Simple.
In my last log, for whatever reason, I began to justify that "carbs" were the enemy so I did ketogenic. It worked and I promoted that but had some issues with adherence eventually (lifestyle and social life...carbs cannot be avoided). My goal is to diet while making realistic modifications that way when I come off dieting I can break that cycle where I just gain it all back...I have done that for years and as I have gotten older I realized that patience, simplicity, and consistency, and not instant gratification are key...this applies to our diets as well. Long-term behavioral changes is what I am looking for. In the short-term, I really want abs. Never had full showing. I came close in 2013...I was down to 173lbs and started seeing the top 4 than I convinced myself I was too skinny lol.

Day 4: 185.2 lbs
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Unread 02-26-2017, 02:46 PM
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davidjr74 davidjr74 is offline
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Day 5: 184.8 lbs.

Hitting my caloric targets even through the weekend. The only bad news about today is I hit my calorie target by 3pm. More protein than usual as well: I had 8 oz of catfish, a lot of greek frozen yogurt, a spicy chicken sandwich. A lot of the foods I am eating I like to have protein associated with it. Also still getting in the fish oils.

Last edited by davidjr74 : 02-26-2017 at 02:50 PM.
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