"I want to lose weight!"

[silversnake]

Originally Posted by MD-Blu

I want to get in better shape as well. I weigh anywhere between 125 to 129 ibs. Now before you all say that's great, I have a stomach that I want to lose and my arms are skinny (don't left weights or dumbells)

Besides running and walking to try to lose my stomach, any drinks ideas to try that may help me? I drink a lot of pepsi's, I know that I need to cold turkey that it's hard to do that for me.

What's a lot ? I used to drink 3-5 a day and now I have maybe 1 a week , if that.

Cutting cold turkey is ridiculously hard and wasn't effective for me. Instead of thinking how many I was drinking in a day, I would buy my week's worth and just look at it and count all the sugar and all the extra calories and was just incredibly depressed by it.

Decided this was absurd and cut my intake by half. So if I was drinking 4 a day, I'd go to 2 a day for about 2 weeks, and then 1 a day, and then 1 every other day, and then it was like 3 / week, only when I am out with friends, etc. If you need something with more flavor, you could try Perrier with Limon or iced tea.

It's hard but once you don't drink as much coke, and you drink more and more water you find out how refreshing water truly is and going for a coke just doesn't do it for me anymore.

Skip the diet stuff, it's even worst and the point is to stop drinking it as much (I still drink it occasionally) and not just replacing it with something equally as bad.

[Travis]

Since June 3, I've lost a kilogram. One kilogram.

Not too upset. From what I've been reading, and feeling, think its fine.

Eating right. One cheat meal a week.

I used to workout a bit in college, some 8 years ago, just after marriage. Used to be strong.....I guess, I have a big frame...I think.

First couple weeks at the gym was full body workout, one warm up and one set, and then 2 sets.

1. Bench press
2. Seated row
3. Barbell curls
4. Tricep extension
5. Leg curl
6. Leg extension
7. Calf raises
8. Shoulder press
9. Upright row
10. Crunches
11. Side bends

Was feeling good, not too sore. Moved up to a warm up and three sets; too much for one day, so moved to 2 days: upper/lower. I try to do 10-12 reps.
Day 1

1. Bench press (smith machine)
2. Seated row (machine)
3. Dumbbell curls
4. Triceps pushdown (cable)
5. Military press (standing barbell)
6. Upright row (EZ-curl bar)

Day 2

1. Squat (smith machine)
2. Deadlifts
3. Leg lever extension
4. Seated lever leg curl
5. Calf raise
6. Crunches
7. Side bends (dumbbell)

Also, do cardio after weights: bike, or the chair bike (no idea what it's called). Try to go hard. Started at 6 minutes, now 10 till my heart wants to explode. Sometimes swimming.

Was reading its easy to gain muscle after a long time if not lifting....I hope that's what is happening. I feel better, pants are looser. Only measurement I have is scale. May buy one that measures fat %, and start measuring waist.

[nolfoc]

Originally Posted by Travis

[Show spoiler]Since June 3, I've lost a kilogram. One kilogram.

Not too upset. From what I've been reading, and feeling, think its fine.

Eating right. One cheat meal a week.

I used to workout a bit in college, some 8 years ago, just after marriage. Used to be strong.....I guess, I have a big frame...I think.

First couple weeks at the gym was full body workout, one warm up and one set, and then 2 sets.

1. Bench press
2. Seated row
3. Barbell curls
4. Tricep extension
5. Leg curl
6. Leg extension
7. Calf raises
8. Shoulder press
9. Upright row
10. Crunches
11. Side bends

Was feeling good, not too sore. Moved up to a warm up and three sets; too much for one day, so moved to 2 days: upper/lower. I try to do 10-12 reps.
Day 1

1. Bench press (smith machine)
2. Seated row (machine)
3. Dumbbell curls
4. Triceps pushdown (cable)
5. Military press (standing barbell)
6. Upright row (EZ-curl bar)

Day 2

1. Squat (smith machine)
2. Deadlifts
3. Leg lever extension
4. Seated lever leg curl
5. Calf raise
6. Crunches
7. Side bends (dumbbell)

Also, do cardio after weights: bike, or the chair bike (no idea what it's called). Try to go hard. Started at 6 minutes, now 10 till my heart wants to explode. Sometimes swimming.

Was reading its easy to gain muscle after a long time if not lifting....I hope that's what is happening. I feel better, pants are looser. Only measurement I have is scale. May buy one that measures fat %, and start measuring waist

.

what is your goal? to lose weight or make gains (muscle)? you should be listing your diet not a break down of equipment you used at the gym.. Remember getting in shape, being healthy and looking good is 20% gym 80% kitchen

[Travis]

Originally Posted by nolfoc

what is your goal? to lose weight or make gains (muscle)? you should be listing your diet not a break down of equipment you used at the gym.. Remember getting in shape, being healthy and looking good is 20% gym 80% kitchen

Want to lose fat. Have heard building muscles burns calories and maintaining muscles does as well, so I'm at the gym.

Have tried diets alone before, but never stuck with it. Hoping this time I will. I feel more accountable because I know I need better fuel for the gym. I workout before lunch.

I use MyFitnessPal app. Calories 1700 (Carbohydrates 40% (170g), Fat 30 %(57g), Protein 30%(128g))
Yesterday:
Breakfast - honey nut Cheerios, milk, blueberries, black coffee
Snack - apple
Lunch - salad (romaine lettuce, tomato), cheese, baked chicken breast, Caesar dressing
Snack - unsalted nuts, yogurt
Dinner - steak, bell peppers sautéed with olive oil, broccoli, baby corn, whole oats
Snack- cherries

Calories: 1596
Carbs: 137g
Fat p: 56g
Protein: 132g

The whole oats were a good mistake. Thought I was grabbing brown rice. I'm in Taiwan, the package is in Chinese; I didn't read it. Cook it like rice, pretty tasty and lots of texture.

Other than coffee in the morning I just drink water. Was never big on soda.

I know it hasn't been a month yet, started on the 3rd. Was hoping to see smaller a number on the scale by now. Am trying not to care because I do feel better. I think it will work.

[nolfoc]

Originally Posted by Travis

[Show spoiler]

Want to lose fat. Have heard building muscles burns calories and maintaining muscles does as well, so I'm at the gym.

Have tried diets alone before, but never stuck with it. Hoping this time I will. I feel more accountable because I know I need better fuel for the gym. I workout before lunch.

I use MyFitnessPal app. Calories 1700 (Carbohydrates 40% (170g), Fat 30 %(57g), Protein 30%(128g))
Yesterday:
Breakfast - honey nut Cheerios, milk, blueberries, black coffee
Snack - apple
Lunch - salad (romaine lettuce, tomato), cheese, baked chicken breast, Caesar dressing
Snack - unsalted nuts, yogurt
Dinner - steak, bell peppers sautéed with olive oil, broccoli, baby corn, whole oats
Snack- cherries

Calories: 1596
Carbs: 137g
Fat p: 56g
Protein: 132g

The whole oats were a good mistake. Thought I was grabbing brown rice. I'm in Taiwan, the package is in Chinese; I didn't read it. Cook it like rice, pretty tasty and lots of texture.

Other than coffee in the morning I just drink water. Was never big on soda.

I know it hasn't been a month yet, started on the 3rd. Was hoping to see smaller a number on the scale by now. Am trying not to care because I do feel better. I think it will work.

Yes you will burn more calories working out and you also have to remember muscle weighs more than fat. Now as for the term diet; you have to eliminate that word, this is a life change for you, when people go on diets they set a goal. i.e. want to lose 20 lbs, but then what happens when they hit that goal? they more than likely gain the weight back and then its back to square one all over again. You need to think life change, this is a never ending journey for you. Myfitnesspal is great for beginnings looking to track their macros however you still need to educate yourself on food.. Just looking at your diet you posted its pretty bad, I would like to sugar coat it but you came here looking for help and I would love to give you some pointers..

so lets start.. Cereal is loaded with sugars and unwanted carbs. you need to focus on balance, and you need to feed your body every 2 1/2 - 3 hours.. You know your schedule better then I do so i will give you something i do

7 am- Breakfast- 4 Egg Whites 1 Whole Egg, 1/2 of plain oats, black coffee
10 am- Protein shake 30-35 grams (low carb no sugar) 1/2 cup of oats
1230- Juice veggies i make in the morning and put in bottle (spinach, Kale, Celery, Cuccum, Beets, Ginger, Lemon, Brocc, Apple, Berries) and 3-5 oz of Grilled Chicken or Tuna 1 and a half cans.
330- Quest Bar
530- Usually grilled/baked fish (salmon, Talapia, Cod, Flounder 3oz) and some veggies)
after gym usually protein shake with 2 plain rice cakes

a good snack i usually make as well is cottage cheese with protein powder and raw almonds

Quinoa, Brown rice is also good choice of carbs for lunch instead of salad

Now if you're a big guy you need to take out the whole milk, cereal, red meat, caesar dressing, cheese, dairy, corn and other high starch veggies

Breakfast - honey nut Cheerios, milk, blueberries, black coffee
Snack - apple
Lunch - salad (romaine lettuce, tomato), cheese, baked chicken breast, Caesar dressing
Snack - unsalted nuts, yogurt
Dinner - steak, bell peppers sautéed with olive oil, broccoli, baby corn, whole oats
Snack- cherries

it will also take time, just think about how many years it was for you to put on the weight and how many years you've lived with hit.. it's not coming off in a month, and i would also not recommend weighing yourself daily.. Its just going to drive you insane

[Travis]

Originally Posted by nolfoc

[Show spoiler]Yes you will burn more calories working out and you also have to remember muscle weighs more than fat. Now as for the term diet; you have to eliminate that word, this is a life change for you, when people go on diets they set a goal. i.e. want to lose 20 lbs, but then what happens when they hit that goal? they more than likely gain the weight back and then its back to square one all over again. You need to think life change, this is a never ending journey for you. Myfitnesspal is great for beginnings looking to track their macros however you still need to educate yourself on food.. Just looking at your diet you posted its pretty bad, I would like to sugar coat it but you came here looking for help and I would love to give you some pointers..

so lets start.. Cereal is loaded with sugars and unwanted carbs. you need to focus on balance, and you need to feed your body every 2 1/2 - 3 hours.. You know your schedule better then I do so i will give you something i do

7 am- Breakfast- 4 Egg Whites 1 Whole Egg, 1/2 of plain oats, black coffee
10 am- Protein shake 30-35 grams (low carb no sugar) 1/2 cup of oats
1230- Juice veggies i make in the morning and put in bottle (spinach, Kale, Celery, Cuccum, Beets, Ginger, Lemon, Brocc, Apple, Berries) and 3-5 oz of Grilled Chicken or Tuna 1 and a half cans.
330- Quest Bar
530- Usually grilled/baked fish (salmon, Talapia, Cod, Flounder 3oz) and some veggies)
after gym usually protein shake with 2 plain rice cakes

a good snack i usually make as well is cottage cheese with protein powder and raw almonds

Quinoa, Brown rice is also good choice of carbs for lunch instead of salad

Now if you're a big guy you need to take out the whole milk, cereal, red meat, caesar dressing, cheese, dairy, corn and other high starch veggies

Breakfast - honey nut Cheerios, milk, blueberries, black coffee
Snack - apple
Lunch - salad (romaine lettuce, tomato), cheese, baked chicken breast, Caesar dressing
Snack - unsalted nuts, yogurt
Dinner - steak, bell peppers sautéed with olive oil, broccoli, baby corn, whole oats
Snack- cherries

it will also take time, just think about how many years it was for you to put on the weight and how many years you've lived with hit.. it's not coming off in a month, and i would also not recommend weighing yourself daily.. Its just going to drive you insane

Thanks. Gave me lots to think about. Some questions, though. Yes, don't sugar coat it. I want to know.

I misuse the word diet. I do mean a change in eating habits for the rest of my life. I used to eat fast food constantly....used to ha, last month, very recent. Get busy and it's convenient. I'm in Taiwan, and most restaurants close at 2:00. So nothing left but McD's, KFC, etc. trying to hit the market and grocery store and get the right food in the house. Planning and cooking takes some work.

Many things aren't available, or if they are like protein powder and bars it's in Taipei at GNC, at 2.5 times the price of the US. Cannot do it. Trying to find natural alternatives. Never seen cottage cheese here.

Dairy...thought it was good and necessary for weight loss and muscke building. Why not?

I do weigh myself three times a day....I know I shouldn't.

Usually for cereal I go for Special K, Shredded Wheat, Raisin Bran, the Honey Nut Cheerios were because that was all I had left. Why unwanted carbs? These digest too quickly? Another carb question: why then brown rice instead of salad for lunch?

I have cut down on the potato and starch at night. I like to cook at home, get tired of Chinese food all the time. Often we have meat and veggies. For meat, steak once a week, lots of chicken, salmon, talapia, river cod from Vietnam, lamb twice a month or so, and shrimp once in a while. When we eat out though the portions of meat are tiny, a little bit mixed with veggies and whatnot.

Also, the milk and cereal is because I'm not an early riser. I usually work till 7:30 pm, and then home, kid, house stuff, dog, movie. In bed at 12:00. Last month breakfast was coffee. Tomorrow is Saturday, so eggs for breakfast.

I'm 6 feet, 227 lbs. I want to get in shape now, and make sure I don't have to worry about hypertension or diabetes. Doc said my numbers are borderline and if I don't change in five years I may be in trouble. Also carry most fat around my stomach. Legs and arms are almost fat free. This is bad.

[Villiam Hayes]

Originally Posted by Travis

I do weigh myself three times a day....I know I shouldn't.

Wow,I'm not sure what you hope to gain by that,as nolfoc mentioned,that's more than likely to drive ya nuts.

[Travis]

Originally Posted by Villiam Hayes

Wow,I'm not sure what you hope to gain by that,as nolfoc mentioned,that's more than likely to drive ya nuts.

I walk by it and decide to step on it.

[Villiam Hayes]

Originally Posted by Travis

I walk by it and decide to step on it.

How much weight can ya lose in a week? Or a day? never mind in so many hours,I'd put it somewhere less accessible.

[R3P0]

Originally Posted by Travis

I walk by it and decide to step on it.

Pick a day and weigh yourself once a week, drink plenty of water, no Candy or Milk Chocolate, definitely no ice cream, get a treadmill and a flywheel bike eat plenty of chicken not fried, eat real brown rice not that instant crap and have fruit as snacks 2x a day apples work really well as they fill you up and help burn fat quickly, you'll drop an easy 5lbs a week until you hit the plateau.

[TeamZissou]

New to thread.

Wife and I have two young kids under two. Gym and outdoors exercise are great but at this stage it isn't going to happen. We are thinking about adding to our garage gym a cardio machine to the weight bench and total gym.

The question, elliptical or treadmill? Most likely we would walk on an incline on treadmill and slow jogs. Not big runners at this point. No joint issues, but don't want any either. Worried the movement of elliptical could become tedious?

Also - how much to spend...

[nolfoc]

Originally Posted by TeamZissou

New to thread.

Wife and I have two young kids under two. Gym and outdoors exercise are great but at this stage it isn't going to happen. We are thinking about adding to our garage gym a cardio machine to the weight bench and total gym.

The question, elliptical or treadmill? Most likely we would walk on an incline on treadmill and slow jogs. Not big runners at this point. No joint issues, but don't want any either. Worried the movement of elliptical could become tedious?

Also - how much to spend...

got for treadmill over the elliptical, the elliptical is a lot of momentum and really defeats the purpose.. you can get a decent treadmill for around 700 bucks

[nolfoc]

Originally Posted by Travis

Thanks. Gave me lots to think about. Some questions, though. Yes, don't sugar coat it. I want to know.

I misuse the word diet. I do mean a change in eating habits for the rest of my life. I used to eat fast food constantly....used to ha, last month, very recent. Get busy and it's convenient. I'm in Taiwan, and most restaurants close at 2:00. So nothing left but McD's, KFC, etc. trying to hit the market and grocery store and get the right food in the house. Planning and cooking takes some work.

Many things aren't available, or if they are like protein powder and bars it's in Taipei at GNC, at 2.5 times the price of the US. Cannot do it. Trying to find natural alternatives. Never seen cottage cheese here.

Dairy...thought it was good and necessary for weight loss and muscke building. Why not?

I do weigh myself three times a day....I know I shouldn't.

Usually for cereal I go for Special K, Shredded Wheat, Raisin Bran, the Honey Nut Cheerios were because that was all I had left. Why unwanted carbs? These digest too quickly? Another carb question: why then brown rice instead of salad for lunch?

I have cut down on the potato and starch at night. I like to cook at home, get tired of Chinese food all the time. Often we have meat and veggies. For meat, steak once a week, lots of chicken, salmon, talapia, river cod from Vietnam, lamb twice a month or so, and shrimp once in a while. When we eat out though the portions of meat are tiny, a little bit mixed with veggies and whatnot.

Also, the milk and cereal is because I'm not an early riser. I usually work till 7:30 pm, and then home, kid, house stuff, dog, movie. In bed at 12:00. Last month breakfast was coffee. Tomorrow is Saturday, so eggs for breakfast.

I'm 6 feet, 227 lbs. I want to get in shape now, and make sure I don't have to worry about hypertension or diabetes. Doc said my numbers are borderline and if I don't change in five years I may be in trouble. Also carry most fat around my stomach. Legs and arms are almost fat free. This is bad.

try bodybuilding.com they may ship to you internationally.. if you're not an early riser plan you meals out for the week on sunday.. get tupperware for 5-6 days and measure out your proportions.. I do that with my lunches, just grab a tupperware and go. The unwanted carbs are usually processed and effects your insulin level differently then clean carbs, dairy is not really good for weight loss, you need to focus on a goal.. weightloss or muscle building.. if you're weight doesn't seem to bad for your height, but i don't know how your muscle mass is, if you have zero muscle then yes it is bad. The training is the easy part you really need to get down the diet its Extremely important and i can't stress it enough, as of now cut out the cheat day, you need to get going first.. Now just because you're changing your lifestyle doesn't mean you're torturing yourself out of good clean food, it takes about 21 days for your body chemistry to adjust to the new food you are intaking.. you will lose weight fast at first but remember that is mostly water, but after that you will consistently lose actual lbs which is very important for you and what you need to focus on

[Villiam Hayes]

Go you chicken fat go!!!!

Go, You Chicken Fat, Go! - YouTube

[sycro]

6 weeks in, down 20.8 lbs. Chicken wraps I started doing this week have worked great.

[Moviefan1203]

Originally Posted by sycro

6 weeks in, down 20.8 lbs. Chicken wraps I started doing this week have worked great.

Great job, man.

[mport5150]

For those of you that have considered running.....I finally got fitted for running shoes at a local running store and I can't recommend it more.....I had been running in a crosstraining shoe...my shoe size went up by a 1/2 size and they put me in a wider sneaker. It's been 2 months since then and I ran 57 miles in May and 80 miles in June and just surpassed 300 miles in the last year!



I also suggest the Nike running app if you are a runner...tracks you on the treadmill as well.

[Villiam Hayes]

Originally Posted by mport5150

[Show spoiler]

I also suggest the Nike running app if you are a runner...tracks you on the treadmill as well.

Thanx for that,I tried it yesterday on my run and it is very good....I just ordered a strap for my arm to hold my iPhone in while I'm out.

[nefilim]

Originally Posted by Villiam Hayes

Thanx for that,I tried it yesterday on my run and it is very good....I just ordered a strap for my arm to hold my iPhone in while I'm out.

now you are being annoingly outgoing and sporty.

[Show spoiler]i prefer staying in. lights off. drunk. in a bad mood. etc.

[theprestige85]

I probably shouldn't be posting in this thread since I was actually known for being UNDER weight throughout my teens through to my early 20s. Even when I was bulking in my late teens/early 20s, it wouldn't last long unless I was a) consistent b) getting enough calories. So I don't know much about losing weight.

However, I would like to say that running is a very mediocre way of losing weight, based on the results of a few friends and family. I'd say that you guys are probably better off bike cycling than running. It's better on your joints, gets your heart rate up just as much and boosts your metabolism more than a job will. I'm not saying that running is useless. If you can do interval sprints with your running then it will definitely toughen your body up, but cycling seems like a more efficient and fun way of losing weight.