Oh man. I've got some before pictures that I'll unveil here in a while.

Here's the thing: I've never been a fitness person. I've been fat preeeeeeeeetty much my whole life. There was about a year and a half around my senior year of high school and the first semester of college that was skinny (dropped 60 lbs in 6 months on Atkins). Other than that, always been a big kid.

Recently, thanks to my fiance watching The Biggest Loser a lot and a friend betting me money that she could lose more body fat than me, I've started really watching what I eat and working out six times a week. (Power90... the P90X for fat people that can't do P90X yet)

Needless to say, I've lost 8.8 lbs (4 kilos) and 1/2 an inch from my waist so far. When I get down to 215 lbs, I'll post the before and current pics. I'm at 229 right now.

At my heaviest I weighed 254 lbs. I weighed 237 when I started the current weight loss plan.

Not gonna lie, this thread has a ton of motivation in it.

[Edited on March 5, 2011 at 1:30 PM. Reason : And page 24 wuddup]

3/5/2011 1:29:48 PM

Today is great running weather. I did a five mile run

3/5/2011 2:09:00 PM

I read the other thread and got all motivated and felt I needed accountability.

So here are my before pics. Also, I'm a hairy dude. (srsly, these are "before pics" for a reason):









....Yeesh.

3/5/2011 2:51:40 PM

Updated tonight after I got done working out (two week progress):







I was feeling really good until I looked at the pics. Granted it's night time with a day of food in me, so the belly's probably biggest at this time of day over here (9:45 pm). But the plus thing is the face. I feel that my double-double chin is now only a double chin.

Here's to getting in shape!

3/5/2011 3:59:12 PM

I finished the 8K in 50 minutes and 18 seconds. I would have done better but the entire run was hills and I ended up walking for a few minutes toward the end. Overall I'm happy. It was definitely a tough run but also very fun.

3/5/2011 10:09:47 PM

Hi Will! Glad you're joining us! Yes, nighttime pics/weigh-in is a bad idea. First thing in morning is optimal bc it tends to equalize some variables.

Either way Power 90 sounds cool ... Thanks for the pics and story!

3/5/2011 10:11:51 PM

Quote :

"I drove past some 'runners' in cary today on walnut. Looked like a good number of people."

hahaha, that was me out there for the Cary Distance Festival 5k and 10k

Ran the 10k in my PR 57 minutes, down from 1:12:59 (first time I ran a 10k in Nov, 2009)

This was my first official 10k race

That's motivation right there!


I had a celebratory shiney diner brunch and steak dinner today!

WiN!!!!




^^^^Hey dude! Nice! Welcome, I started at 228 lbs in April of 2009 and started this challenge last June, 2010 at 218, now down to 184 today!

GG

[Edited on March 5, 2011 at 11:27 PM. Reason : Will]

3/5/2011 11:25:00 PM

Down 6-7 lbs today. Didn't really want to drop below 180, but it looks like I probably will to get to where I want to be.

3/6/2011 1:23:27 AM

Vegas was disastrous for my diet. Have held steady at 128 since my trip ... A two-pound gain. Clothes still fit, which is good, but extra weight is painful during marathon training.

On a positive note, I'm now teaching more classes at the gym and working fewer hours at a desk job, which should help with overall health and happiness.

Question for those of you who like to eat very hearty, yet healthy meals: my bf likes big, hearty meals, like lasagna and steaks and burgers. I prefer lighter cuisine, like salads, pita, wraps and seafood. What are some dishes that I can cook that will satisfy both of us? He should be eating healthy as well due to his job, but he definitely prefers "manly" food.

3/6/2011 6:54:39 AM

^ I'm a hearty eater too.

One of my favorite things I've been doing lately that is filling but not too high-cal is a Broccoli Marinara thing.

Take a TBS of olive oil and pop that in the pan with a few cloves of crushed garlic. Let the garlic get nice and toasty, then dump a can of chopped tomatoes onto the oil. Let that simmer until about half the liquid from the tomatoes is gone and then put a package of frozen broccoli in there and let it simmer / cook covered for a little while, stirring occasionally. I chop up some yellow onion and toss that in as well. To make it heartier, add in a chicken breast that you cook just before everything. Add some oregano, basil and pepper and there you go.

For added goodness: crumble some feta and let that melt over everything within the last three minutes. It adds about 100 cal per serving, but it's delicious.

All in all, you're looking at two servings with about 400 cal each. It's filling and delicious, and 400 cal for one meal isn't too shabby. (I don't think... I've been keeping a log and keeping my calories 1900 or less (usually less) for the last two weeks)

3/6/2011 8:05:19 AM

Just a personal update. I'm down 12lbs total weight loss since I started a little under a month and a half ago. It feels great.

My bf's mother said last night that she could tell a difference in just a week. That's cool to hear cause I can't see the difference myself.

3/6/2011 10:53:29 AM

I like the hearty foods too, but not huge servings of them. I think one good thing to do is to make one hearty item and serve it with a salad and/or a bunch of other veggies, so you can portion things differently depending on what each of you likes best.

I love things like chili and all kinds of soups and stews because they are incredibly filling and satiating but you can make them to also be pretty light. I have been making them a lot over the winter so if you want me to send some ideas I can. Also, lasagna made with zucchini strips instead of pasta noodles is still really hearty (imo) but a little less heavy (if that makes sense. Pasta kind of makes me lethargic now.) Turkey meatloaf and mushroom-turkey burgers I have made in the last few weeks and both turned out really good. You can do build-your-own burritos/tacos and you can fill up yours with more veggies and less of the heavy meats/rice/etc., or even make yours as a lettuce wrap.

3/6/2011 10:55:12 AM

The veggie lasagna with zucchini sounds awesome. I don't really care for pasta, but if I could sub some noodles for veggies, then awesome!

He works out about 4 hours a day, so low-cal isn't really a good thing for him. He needs the calories lest he waste away. Perhaps the solution is that I load up on veggies/side salads for myself?

3/6/2011 11:05:47 AM

Lucy, I've been slicing up veggies really thin and eating those with chicken breasts and pasta sauce rather than actual pasta. it's a lot more flavorful i don't even miss the pasta. i usually do a combo of yellow squash, zucchini, onion and bell peppers. slice them up super thin and sautee them for a bit then throw on the sauce. it's soooooooo good and it will definitely fill you up. especially since you can eat a giant pile of it guilt free.

3/6/2011 11:20:52 AM

^^ I think that's the best/easiest way to handle differences in caloric needs for couples so you don't have to make totally separate meals for each of your needs. It's what I try to do, but I feel like my bf always eats about the same amount I do at our shared meals. I always bitch at him to eat more

3/6/2011 11:29:32 AM

^ lol. Wish I had that problem. We ate eggs, bacon and bagels at 10 and now he's ready for lunch. WTF! We just ate a hearty breakfast!

^^ that sounds delish!!!

What pasta sauces do y'all recommend? I haven't made pasta in years!

3/6/2011 11:57:30 AM

4 hour a day workout?!?!?!?! Was that a typo?


My gf and I eat together, and then i eat the same thing again 2 hours later. Code name "second dinner".

[Edited on March 6, 2011 at 12:06 PM. Reason : .]

3/6/2011 12:06:03 PM

Skwink, don't feel bad - I easily eat twice as much as Eric (not an exaggeration).

So my immune system is shit. After doing some research and realizing narcolepsy and hypersomnia (most likely) are autoimmune diseases, I want to be super healthy. Not the type of super healthy where I only eat grass, but I really need to keep to my exercise schedule, sleep more*, and find out what foods are best for the immune system.

Sooooooo..... anyone have any ideas on what foods are best? :\ Yeah I could Google but I know there are some people in here who are very experienced... Any advice would be appreciated.


* sleep more meaning make myself get at least 7 1/2 hours because even though I don't feel a difference from that and say, 5 hours of sleep, I know it takes a toll on my body..

3/6/2011 1:34:19 PM

^^ not a typo. That's an average. Some days more. Some days less. He's a pro athlete, so he eats a lot.

^ you might want to look into supplements, like barley green or wheat grass.

3/6/2011 1:49:39 PM

^did you do your bike race?

3/6/2011 2:13:47 PM

We just eat completely separate meals, and that works just fine for me.

3/6/2011 3:38:35 PM

I went from about 205-215 in high school, pretty much about 8% body fat...id say the best shape i was ever in. bench max of 375, squat max of 415, powerclean max of 275, 9:30 for a mile and a half run. 5.4 second 40 yard sprint. male athlete of the year award.
in college i got up to 230 one time cause i was just lifting weights and was still eating the same amount. anyways, so basically kept my weight around 210-215 and held it. since ive been in the military i run a lot more and i started losing muscle mass cause i was no longer lifting weights, tried doing cross fit but just never could work out enough to really get anything done....work haltered that.

so i now weigh about 215 still but ive transferred enough muscle mass into fat that im unhappy with it. i have some time right now but i def still have a schedule that isnt going to help me do the workouts or eat right.

my goal is get my weight down to 190 or less.
beable to run my 3 mile in less than 20 minutes
build some muscle strength back but not to what i used to be
and get my waist from 37 down to 34 minimum.

i already eat a lot less then i used to and very healthy. however sometimes scheduling and what not means i eat some fast food or something thats not exactly perfect. so im trying to have less carbs and of what i do eat is high in wheat/grains/fiber. i eat more vegetables and try to eat fruit but that lacks somewhat.

so my plan is to stay determined with the right diet, cut out sodas and only drink diet if i am going to. but start running 3-10 miles a day and getting a cross fit workout once or twice a week.

ill get some pictures on soon

3/6/2011 4:37:20 PM

Someone is offering a weight bench and 300lbs of weights for $150. Is that a good deal? I've never priced benches before.

3/6/2011 5:21:09 PM

Quote :

"Question for those of you who like to eat very hearty, yet healthy meals: my bf likes big, hearty meals, like lasagna and steaks and burgers. I prefer lighter cuisine, like salads, pita, wraps and seafood. What are some dishes that I can cook that will satisfy both of us? He should be eating healthy as well due to his job, but he definitely prefers "manly" food. "

LASAGNA BURGERS

3/6/2011 6:12:32 PM

violently coughing is a great ab workout fwiw

3/6/2011 7:10:53 PM

prepared my food for the week so its easy for me to stay on diet.

3/6/2011 9:04:13 PM

i demand the lasagna burger recipe

3/6/2011 9:32:12 PM

i remember my mom getting some workout tape thing developed by this woman, it basically was a breathing exercise but you breath so hard and almost yell everytime that it works your abs.....im pretty sure no one ever lasted long with it though cause id pass out from the breathing itself.

3/7/2011 1:07:57 AM

Quote :

"^did you do your bike race?"

Should be biking right now, but decided to go on vacation instead. Have been on the brink of a nervous breakdown at work, so some relaxation was much-needed.

3/7/2011 8:04:18 AM

Quote :

"Someone is offering a weight bench and 300lbs of weights for $150. Is that a good deal? I've never priced benches before."

How nice is the bench??

Its been a while since I priced weights, but $150 for 300lbs of weights seems like a great deal. I feel like the weights are usually pretty expensive.

3/7/2011 8:06:40 AM

Quote :

""Someone is offering a weight bench and 300lbs of weights for $150. Is that a good deal? I've never priced benches before.""

Is there a picture available? You can easily tell if its worth it from a picture.

If the plates are the typical York iron plates then 150 just for the plates is decent. with the bench, the best will be one where the barbel rack is very wide to where you can have your arms inside it when you lift off.

3/7/2011 10:12:44 AM

So I weigh in every Monday. Only down one pound from last week and it's discouraging.

No inch changes either unfortunately. I've been eating under on my calories and working out every day.

Ah well. Second week is never as good as the first. (Also, I went about 20-60 calories over 1900 calories a day twice last week... would that make such a big difference?)

Next week will be better.

3/7/2011 3:45:27 PM

Don't usually "weigh in" on this thread, but I've recently hit my first bump in the road of getting older and staying in shape.

Weighed myself for the first time Monday in almost six months and came in at my highest weight since my junior year in college when I was doing some big time lifting. Back then I was 165, but I was benching right around 300lbs and just generally lifting to get big everywhere. By the time senior year hit, I felt like I was too "stumpy" (I'm 5'8") and decided to get leaner. Since then I've fluctuated from 145 (my ideal weight) and the low 150s.

Past few months have been pretty bad. I've been sick for a majority of them (had a 102 fever for a couple days...but mostly just bad coughing and congestion for a good part of two/three months), it's been pretty cold for Charleston standards so I haven't done much running, and I'm in an extremely stable relationship that hasn't pushed me to keep the beach body for new ladies. So not a lot of gym time and even less running.

So I weighed in at 164 on Monday and it hit me pretty hard. Since then I've been running like crazy and worked out a few times (I'm going to be a cardio freak til I can get back down to my ideal weight with some light lifting during that time....then I'll get back to a regular mix). I can't say I've changed my diet drastically...but I've cut out a lot of shit. Breakfast use to be several cups of coffee (sugar and cream) and maybe one or two English muffins with cream cheese or sausage and eggs. Now it's still a couple cups of coffee, but only one Splenda and less cream...and it's either one or both of a banana/peanut butter or a rice cake/peanut butter. Lunch isn't too different. I'll usually mix in a protein shake after working out (either milk/protein/peanut butter or milk/strawberries/blueberries/bananas/protein) in addition to an apple or banana with peanut butter and maybe another rice cake. Dinner has pretty much stayed the same. Me and the lady usually cook or go out to dinner. I've tried not to eat quite as much when we go out...but it's still pretty much the same.

So although I'm definitely eating a lot less...I don't feel like I'm starving myself. I'll hold off my hunger for a little longer than normal, but when I do eat during the day, it's healthy. And the increased cardio has definitely helped.

Today I weighed myself, exactly one week later....158. Loss of 6 lbs. I'm pretty pumped. Going to keep this up for at least another month then try and level things out again in regards to working out...although I want to keep up with the running. Use to be able to run some pretty fast 5Ks, and I'd like to get back to that.

3/7/2011 4:00:14 PM

Quote :

"Ah well. Second week is never as good as the first. (Also, I went about 20-60 calories over 1900 calories a day twice last week... would that make such a big difference?)"

No.

Stop freaking. Everyone has good weeks for weight loss and not so good weeks.

If you notice your weight still not going down at a steady rate after a few more weeks, check your sodium intake. Did you know you're supposed to take in 1500-2000mg of sodium but most Americans take in 3500mg a day. Eating too much sodium and not drinking enough water can cause you to believe you're not losing weight.

3/7/2011 8:26:52 PM

I'm pretty pissed. After the flu, I'm down to 190. (5'7") My lifts are down, and I can't do cardio due to asthma issues that have forced me to suck on the inhaler enough while lifting, to make me shy away from cardio. I am going to try swimming later this week.



On the brightside, if I can get my strength back, I'll make weight


Today, Backsquat, deads (both with chains and iron), calf raises, abz

[Edited on March 7, 2011 at 8:38 PM. Reason : wo partner is having a fun time with my weakness, too]

3/7/2011 8:36:52 PM

^ can i catch your flu please?

3/7/2011 8:39:11 PM

12+ lbs in one WEEK! (according to my last weigh in a month prior ( I should have been probably up 5 from then, so 17 ))

3/7/2011 8:41:05 PM

okay, so yea, can i have your flu please?

3/7/2011 8:47:21 PM

This thread has helped me not to worry about the scale so much. I tend to have a weight loss pattern, I'll stay the same then go up one morning then have a big decrease the next morning. It's frustrating when it goes up but now I know it's some variable that won't be there tomorrow and as long as the scale continues to generally go down I don't care!

3/8/2011 10:36:44 AM

I'm down 18 lbs since mid-January....mostly just calorie counting at the moment, but once it gets warmer in the mornings I plan on adding some cardio to my regimen.

3 mid-size meals for me usually round out my day with maybe a light snack if I'm up late.

BFast - usually an instant breakfast and a hard boiled egg.

Lunch - Salad with some sort of protein

Dinner - 1/4 of a rotisserie chicken with 1/2 a medium sweet potato and a big bowl of a green veggie.

Clock in around 1200-1400 calories a day atm....

3/8/2011 10:44:03 AM

I did not expect my question to turn into a novel, but it did because I want to include all the details. Sorry!

DOMS is killing me. I have been so much better about stretching and warming up and foam rolling lately, and if anything I think it has gotten worse. I feel like it’s affecting my progress in a big way now, because it lasts for many days and that is keeping me from being able to keep my workout schedule effectively. My ideal schedule is lifting (full body) 3 times a week, plus 2 HIIT cardio sessions and a few short SS cardio sessions here and there. Occasionally I will throw in something else, like yesterday I was pressed for time and still a bit sore so I decided to do an Insanity video instead of running or lifting, but that’s the only time I have done that in the last couple months. I lift heavy (usually 3x5, but that varies a bit depending on exercise) because that is what I enjoy, and I want to increase my weights and numbers for things like pullups. I have tried jogging to loosen up, because that has helped me deal with DOMS in the past, but now that seems to add to the problem, and on top of the soreness I was dealing with before I add soreness from running. Honestly it seems like if I am getting sore from running 2 miles, something is up. But what? (skip to the last big paragraph now if you want)

I eat well the majority of the time. Whole foods. Veggies, lean proteins, whole grains, olive oil, avocado and nuts (etc.) for fat. Very few processed anythings. I have an occasional soy product and that’s about it. I have a few beers a week and an occasional cookie or something, but not every day. My protein goal is 115 grams a day, which is at this point almost exactly 1g/lb. body weight and about 30 percent of my calories. I do struggle to meet that sometimes, but I am usually very close and have been making a point to meet it. I try to get protein soon after a strength workout, but I will admit sometimes it’s not right after. Fat is 30 percent of my calories. I take a women’s active multivitamin and fish oil. Right now I’m at a slight caloric deficit to get rid of a bit of fat. I am not looking to add much weight or volume to my lifts while in a deficit, and my plan is to lose the fat and then work on increasing my numbers.

I sleep 8 hours a night most nights. 7 is a bad night. In addition to dynamic warm-ups, static stretching after workouts, and foam rolling before, after and sometimes during workouts if I feel a problem spot, I have been rolling for 15-20 minutes and stretching at night.

My boyfriend has suggested I try to “work through it” to get my muscles used to my set schedule of 3 times a week, but that doesn’t really work. If I am sore from doing pullups 3-4 days ago, I can’t even manage one pullup. I can scale the weights to lighter or use assistance or the like, but should I? I have, in general, heard that strength training when the muscles you are working are still sore is a bad idea.

Ultimately I don’t feel like I should be sore (and I mean SORE, not just a little I-feel-like-I-did-something burn) this long to begin with and really hope I am just missing something and there’s something I can do to recover faster/better.

In writing this up, it sounds like the symptoms of overtraining. But I am really only working out maybe 5 hours a week with everything included: 3 hours weights, 30-40 minutes HIIT, the rest SS cardio. And I haven't suddenly added any of that in or changed anything drastically, other than cycling back onto a conscious and consistent deficit a couple weeks ago. I feel like my nutrition and rest are on point to the best of my knowledge. Should I just not be trying to lift as heavy while in a (slight) deficit? Am I just trying to do too many things right now? I want to be all-around fit, meaning strong and able to run moderate distances well, and I want the health benefits of HIIT. So I really, really don’t want to have to cut any of my activities in the long run. But if I need to dial down the intensity of my weights while I’m losing my last little bit, I guess that is what I will have to do.

Any thoughts?

3/8/2011 12:33:29 PM

what is DOMS?

3/8/2011 12:44:46 PM

Delayed Onset Muscle Soreness

3/8/2011 12:46:20 PM

Quote :

"I have tried jogging to loosen up, because that has helped me deal with DOMS in the past, but now that seems to add to the problem, and on top of the soreness I was dealing with before I add soreness from running."

That sounds like you're suffering from overtraining, not DOMS. Lifting heavy for extended periods of time will do that. I've found that I personally can only train for about 6 weeks straight in the under-6 rep range before my nervous system is shot and I have to switch to higher reps. Try switching up your workouts to the 10-12 or even 15 rep range, not doing a lot of sets. After a few weeks, you'll probably notice you have more energy and you don't feel like your whole body is sore all of the time. Then you can switch back to lifting heavier.

HIIT cardio is a lot like weightlifting, and you're doing total body workouts in addition to that 3 times a week. Those 5 workouts a week don't leave your body much time to recover. I'd leave the HIIT in place but maybe scale back to two weightlifting sessions a week, one upper body and one lower body, until you start feeling better. Don't worry about losing strength; strength is not the same as muscle mass and can be regained easily as long as you are eating right.

3/8/2011 1:18:39 PM

That is pretty much what I was thinking. I haven't really hit a wall of this type before, but I guess I have also been less disciplined with my workouts before and would fairly often "get busy" and realize I'd gone a week and only lifted once. I guess I just wanted a second opinion on whether it could be overtraining when I don't feel like I work out all that much.

A few weeks ago I did one higher rep workout and pondered taking a break from the heavy to do that for a while, but honestly I nixed that idea because I just like the heavy days better. But I do think you are right. I will go lighter and try two days per week. Still not too keen on body part splits though. We shall see.

3/8/2011 1:55:32 PM

yeah it sounds to me like you need to see a doc specializing in sports medicine. The one I go to, Dr Foreman @ Carolina Family Practice and Sports Medicine is awesome.

3/8/2011 2:17:09 PM

Really? I don't think it's anything I need to see a doc about. I just think I have been doing too much without enough of a break in intensity. I do actually want to just have a general checkup, and that is where I was planning on going. The one in Cary. I went there a few months ago when I was having hip flexor issues and loved it.

3/8/2011 2:23:03 PM

Yeah I would go through the workout routine with them, and your diet structure as well.


I did this and they had me change a few things, which has given me more efficient workouts.

3/8/2011 2:28:52 PM

Quote :

"12+ lbs in one WEEK! ("

Your lifts are going to plummet with that kind of change.

I notice differences with just a 3lb change.

3/8/2011 3:43:21 PM

Quote :

"That sounds like you're suffering from overtraining, not DOMS. Lifting heavy for extended periods of time will do that."

3/8/2011 3:47:16 PM