Baby steps, baby steps and how I decided to stop being a fatty [Archive] - Glock Talk

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rockapede
10-11-2012, 12:42
So, I'm 26 and have been married for five years, been a cop for going on 3. When I got married, I was 6'2/210 with very little body fat and could eat anything I wanted without much/any structured exercise. That changed when I hit 22 or so. As many of you know, I work for a small municipal department with a sworn strength of about 25 guys. My department has absolutely no PT program or standards and we've got a couple of guys over 300 and one probably pushing 325 or so. For the last several years, I've been telling (fooling, really....) myself that while I wasn't as fit as I once was, I was at least maintaining my weight and therefore didn't really need to worry about it. I'm also a caffeine "addict" (recovering at this point) who hates coffee, meaning I put away a ton of Coca Cola.

Fast forward to a August, when I step on the scale at work and see 260 flash before my eyes. I couldn't believe it and was floored that I'd gotten that bad. I cut out all soda immediately and dropped 15 pounds in two months without changing anything else at all. This week I've started actually working out in earnest and while I struggle to finish a 10:00 mile and three sets of ten on the common body weight exercises, I can already feel some improvement. Goal weight is wedding weight. Like I said, baby steps.

I know there've got to be other guys on here who've been in my shoes. Anyone got any tips/tricks/exercises? I know cardio and core exercises are important for LE, but whatchu got?

And no, regardless of the content of this thread, my avatar is NOT me. I'm nowhere near that awesome.

Glock30Eric
10-11-2012, 12:50
It starts with food. 95% of what you eat and drink has the impact with your weight. Only 5% of physical activities could help to lose your weight.

Go for paleo/primal lifestyle and do the crossfit. I am sure you'll be 185 lbs. in a year, if you keep doing the primal/paleo and do crossfit.

rockapede
10-11-2012, 12:53
It starts with food. 95% of what you eat and drink has the impact with your weight. Only 5% of physical activities could help to lose your weight.

Go for paleo/primal lifestyle and do the crossfit. I am sure you'll be 185 lbs. in a year, if you keep doing the primal/paleo and do crossfit.

I can believe this for sure just because of my experience cutting out soda. My Google-fu is weak, what is primal/paleo?

m2hmghb
10-11-2012, 13:42
It starts with food. 95% of what you eat and drink has the impact with your weight. Only 5% of physical activities could help to lose your weight.

Go for paleo/primal lifestyle and do the crossfit. I am sure you'll be 185 lbs. in a year, if you keep doing the primal/paleo and do crossfit.

Not everyone needs primal/paleo style diets. One just has to watch what they eat and eat proper proportions.


Good job on losing the weight, keep up the good work!

Sharkey
10-11-2012, 13:58
Well I ain't fat but I'm pushing 43 and stay pretty fit so I'll offer what has worked for me.

My diet is not great. I eat the burgers, pizza, meskin food, and drink 1 coke a day. The flip side is I work out on a regular basis and have done so since 16. I believe that has helped my metabolism. I think you are on the right track with cutting the sodas and I would also watch your sugar and fat intake.

I know crossfit is real popular but I really don't see it as being what an overweight person should start with. I see more a potential to injury.

I would concentrate on cardio stuff initially with some pilates or other stretching regimen and add in some simple muscle building exercises. After that I would look into some high intensity interval training exercises. Once you are at your desired weight you can reward yourself with eating some of the things you cut out, just don't over do it.

Good luck. My wife at 22 lost 40lbs. by walking and eating better. We both are now core building fanatics. I stopped doing heavy weight training when I started having back pain and haven't looked back and I am in better shape because of it.

Glock30Eric
10-11-2012, 14:05
I can believe this for sure just because of my experience cutting out soda. My Google-fu is weak, what is primal/paleo?

Based on your OP and I knew your insulin is really dangerous high. Your high insulin level is the major drive of your weight gain. As you said you have cut back with the soda and you have seen the big result from it. Sugar has no nutrient benefit for your body and it has high # of calories in it. The sugar and carbs drive your insulin level to sky and then you get sick pretty often and feel so cranky, so you had to get coke, mountain drew, coffee with milk and sugar, or chocolates to get you through the day. It keeps spinning downward to the day that you felt you had enough of it. That is where you are right now. I was there and I know it very personally.

Carbs such as wheat, peanuts, white flour, grains, rice; sugar, honey, maple, stevia, anything that taste sweet; and crazy chemicals in the food ingredients cause your insulin to go skyrocket.

You could notice that in every grocery, the foods that sits in the middle section of the store is usually last very long without going bad. It is because of HFCS, grains, and loaded with chemicals which your body couldn’t address it pretty well. The business and Gov’t are making lots of money from those foods and it cause people to obesity and go to see doctor more often. It spins to out of control as the state we are currently at. Why don’t you try to pick up a food product that you really love to eat then look at the ingredients list; I am sure you will find HFCS on 2nd to 4th part of the ingredient list in the order. They put it in the order as to display how much it is contained in the food. The first item is the highest amount that is contained in the food, so on. Grain and HFCS is the America’s silent killer.

I could understand that you need to grab some food pretty quick because you are working as a cop. I could assume that you often went to Subway, Quizosub, McDonalds, Taco Bells, KFC, whatever. I could also assume that you have often brought foods that are found in the middle section of a grocery. You could say, “It is cheap. It last long without going bad and it tastes very good.” Well that is true and that food is killing you. Those foods you found in the middle sections are usually “the foods without a brake”; it means you couldn’t stop eating those foods until you have eaten it all. For example with potato chips or Oreo cookie, I am sure many people said to themselves, “I’ll eat of it and save it for later.” What happened is that they ate it all without realizing that they ate it all or they were too hungry and can’t help it. So they had to buy more junk foods to feed their stomach. The problem is that your stomach knows that those foods aren’t good for you and it need something more nutrient dense such as veggie, fruits, and real meats.

You could lose your weight even faster if you only buy foods that are fresh and raw. I had to recommend you to buy foods that are in the far right side of a grocery, they usually have veggie/fruits, meats, and egg. If you happen to be hungry then try eat some of veggies, meats, and some foods with very high saturated fat foods such as bacons, avocado, eggs, coconut milk/water, fishes, etc and it will satisfy your stomach pretty fast. It isn’t that hard and it is way cheaper if you do the Primal/Paleo lifestyle.

I would recommend you to try this for a week to see if it makes you feel better and more energized.

Breakfast:


3 strips of bacons (make sure it doesn’t have HFCS and too much sugar in it).
1 sweet onion (if you are that really hungry)
3 large eggs

Bulletproof Coffee:
Brew Coffee and mix it with unsalted butter in blender machine. Add cinnamon if it isn’t comfortable for you.


Cook the bacons, take bacons out and leave the grease in the pan, cook it with sweet onion till it is tender then add eggs into it.

Lunch:
1 Green Pepper Bell
1 Red Pepper Bell
1 Avocado
6 to 12 oz Tenderloin Pork chops (whatever it suits you)
Or Italian Sausage (you’ll be thristy cuz it is a high sodium food).


Cook tenderloin pork chops, after you are done with the pork then place it on a plate and chop veggies into pieces and eat.

Dinner:

Any kinds of meat and whatever how much it is
1 handful size of veggies
handful of fruits

No sauces with HFCS; sugar is over 10 mg per TBS; and crazy chemicals. Try aviod any kind of dairy and that includes milks, creamers, creams, cheese, etc.


Web info:

For a quick overview of Paleo/Primal could be found on this website: http://www.realfooduniversity.com/paleoprimal-eating-plan-improves-health/ (http://www.realfooduniversity.com/paleoprimal-eating-plan-improves-health/) and infograph http://primaldocs.com/wp-content/uploads/2011/06/PaleolithicDietExplained-800.original.jpeg (http://primaldocs.com/wp-content/uploads/2011/06/PaleolithicDietExplained-800.original.jpeg)

Recipes:
http://www.againstallgrain.com/ (http://www.againstallgrain.com/)
http://nomnompaleo.com/ (http://nomnompaleo.com/)
http://paleomg.com/ (http://paleomg.com/)
http://fastpaleo.com/ (http://fastpaleo.com/)
http://www.civilizedcavemancooking.com/ (http://www.civilizedcavemancooking.com/)

Glock30Eric
10-11-2012, 14:10
Not everyone needs primal/paleo style diets. One just has to watch what they eat and eat proper proportions.

You are almost right but no cigar.

Those people are more likely to go back or be more heavier than they have started. It is because of sugar, carb, and the high insulin level that drives them to eat more junk foods.

RyanNREMTP
10-11-2012, 14:15
No matter what you do you just have to make sure you stick with it.

RetailNinja
10-11-2012, 15:35
Start working to cut out sugar. Eat plain fat free yogurt, low sugar granola/oatmeal, fresh fruits and healthy toast in the mornings. The taste takes some getting used to. Same rules for lunch and dinner, low sugar, low sodium, low 'fillers' filled foods. WATER ONLY. For energy I use crystal light's energy adders (taste like barf) or green coffee bean extracts.

Vigilant
10-11-2012, 15:39
(Singing)

FATTYFATTYFATTY!

FATTYFATTYFATTY! :rofl:

I finally had enough, and bought a really nice used Schwinn recumbent exercise bike to start. As soon as time permits, I will start going to a dietician. I tore up both rotator cuffs, and had one repaired, so heavy weight lifting is probably a thing of the past. I will probably get back to 40 pounds on a short barbell with a lot of reps, and push-ups at the knees. I myself have put this off entirely too long. I am diabetic as well, and that adds to the sense of urgency.

Glock30Eric
10-11-2012, 15:51
Start working to cut out sugar. Eat plain fat free yogurt, low sugar granola/oatmeal, fresh fruits and healthy toast in the mornings. The taste takes some getting used to. Same rules for lunch and dinner, low sugar, low sodium, low 'fillers' filled foods. WATER ONLY. For energy I use crystal light's energy adders (taste like barf) or green coffee bean extracts.

Fat free foods will drive you to eat more.

Just eat fatty food and it will satisfy you really quick

Just watch Fat Head movie for your benefit.

DaBigBR
10-11-2012, 15:54
Gave up the (diet) soda completely in maybe 2004 or 2005 because of the caffeine. Lost twenty pounds in two months. Didn't have a drop for probably three years and now enjoy it very sparingly (and usually caffeine free). It's amazing what impact a change like that can have.

Vigilant
10-11-2012, 17:00
With very few exceptions, all I drink is pure water and black coffee.

rockapede
10-11-2012, 17:11
Thanks for all the help guys. I'm fortunate that I'm young and have suffered no major injuries that would prevent me from a particular workout. I've been drinking nothing but water and a very occasional glass of skim milk since cutting out the soda. I've cut out fast food for the last few weeks as well, although that was mostly for budgetary reasons. I'll stick to that, as I like to cook and can make time to most of the time.

rockapede
10-11-2012, 17:14
No matter what you do you just have to make sure you stick with it.

True enough. I've got an 18 month old daughter and a son on the way. I'm sticking to it, as I plan to be around for a while :wavey:.

rockapede
10-11-2012, 17:17
Based on your OP......

Awesome info and more than I could have asked for. Thanks!

Goldendog Redux
10-11-2012, 17:25
Crossfit is absolutely the way (along with diet) to get you where you want/need to be. Even the lame Crossfit gyms (there are some) will be beneficial. Nothing Crossfit is doing is rocket science but fitness is handed to you on a silver platter if you put in the work.

You can diet and lose all the weight you want but without strength you are just a skinny weak person.

Also you will realize that a goal weight is stupid since with quality training, you will probably not lose as much as you expect.

I am 44, 5'10, 190# I Crossfit and I would gladly take on anyone in my department in a test of overall fitness.

MF

rockapede
10-11-2012, 17:33
Crossfit is absolutely the way (along with diet) to get you where you want/need to be. Even the lame Crossfit gyms (there are some) will be beneficial. Nothing Crossfit is doing is rocket science but fitness is handed to you on a silver platter if you put in the work.

You can diet and lose all the weight you want but without strength you are just a skinny weak person.

Also you will realize that a goal weight is stupid since with quality training, you will probably not lose as much as you expect.

I am 44, 5'10, 190# I Crossfit and I would gladly take on anyone in my department in a test of overall fitness.

MF

Nothing in my area that I'm aware of. Is it possible to do Crossfit on your own like P90x or do you have to go to a Crossfit gym?

Goldendog Redux
10-11-2012, 17:40
Nothing in my area that I'm aware of. Is it possible to do Crossfit on your own like P90x or do you have to go to a Crossfit gym?

The genesis of Crossfit was people doing it on their own with a small amount of gear. There are still gazillions of people who Crossfit in their garage, park etc. In fact I am not a member of a Crossfit gym anymore. I work out in a friend's garage but we do Crossfit stuff.

Frankly I have made better gains since I left the local Crossfit gym. That is not to say the local gym is not good, I just wanted different stuff that the owner was programming.

steveksux
10-11-2012, 22:44
If you're way out of shape, you may have to do some training to get to the fitness level to do the kind of training you want to do.

On the other hand, you're only 26, so you're probably not in as bad shape as you think.

You should start with general core exercises, moderate weightlifting, and a variety of cardio. Look up periodization on the internet, you want to vary your workouts, build the intensity and duration over time, make sure you have rest days.

Exercise is stress, it damages your body and makes you weaker. REST between exercise is where your body repairs the damage, and makes it a little stronger to be able to handle that workload better next time. Work out too much, not enough rest, you end up losing ground, getting injured, or both. Not enough stress/exercise, and you don't do enough damage to your body to trigger it to rebuild stronger. Alternate a hard workout with an easier one, make sure you take at least 1 day off a week to rest.

As far as dieting goes, eat lots of small meals throughout the day. Drink lots of water. Eat healthy stuff, cut out the pop, the candy, the junk.

Do NOT start out with high intensity explosive/pliometric movements if you haven't worked out lately. Start with moderate weights, and get a month or two in at least before you start lifting really heavy. After you've built up your strength, you can start thinking about pliometric stuff.

Similar setup for cardio. You want to build up your base fitness before you can crank up the intensity/duration. After a couple months you can start to crank it up, doing interval training.

Periodization is the key to keep progressing and avoiding plateaus. A constant workout can be gotten used to. Changing it up a lot keeps your body challenged.

Rest is your friend. Cool down after workouts. Warm up good. Stretch when warmed up.

Keep it up, try for a routine and a diet that you can maintain over the long haul. People diet, lose the weight, can't wait to get off the diet and back to their old food habits, and gain the weight back. You want to stay healthy, long term, you need a healthy diet that you can stay on, not a short term thing that drives you to go right back to your old habits when you've reached your goal weight.

Randy

lawman800
10-12-2012, 07:43
You can diet and lose all the weight you want but without strength you are just a skinny weak person.

But you will look good in tight clothes like a heroin-chic Calvin Klein model.:supergrin:

What works for me, sort of, is to just be mindful of total calories taken in throughout the day. It's easy to lose track of how much you eat as you work and drive around and snack and work and snack and drink and eat and next thing you know, you are averaging way over your daily recommended or target calories.

I read labels religiously for calorie content and keep a running tally in my head for a rough estimate of my caloric consumption. If I work out that day, I allow myself a bit of wiggle room, but here's the bottom line, no matter what you do or don't do or subscribe to from everyone else's advice:

You eat more, you will put on more weight, simple as that. You can work out all you want and be as healthy as you want and blah blah blah but if you are eating 5k calories a day of healthy food, you are still going to put on weight compared to a guy who eats 2k calories comprised only of bacon and burgers and beer, all else being equal.

I'm older than a lot of you and I've managed to keep within two inches of my waist size from high school/college and that's only because I was a really tiny dude back then because I keep mindful of my caloric intake and I lift weights to maintain muscle mass.

I am not as worried about overall weight as long as my size and musclature is intact. You work out more, you will put on mass because muscle is denser than fat.

At my peak, I was 25 pounds heavier than my skinniest weight in high school, but was the same waist size. Go figure. My muscles were huge though so that explains a lot of the mass.

Glock30Eric
10-12-2012, 16:17
But you will look good in tight clothes like a heroin-chic Calvin Klein model.:supergrin:

What works for me, sort of, is to just be mindful of total calories taken in throughout the day. It's easy to lose track of how much you eat as you work and drive around and snack and work and snack and drink and eat and next thing you know, you are averaging way over your daily recommended or target calories.

I read labels religiously for calorie content and keep a running tally in my head for a rough estimate of my caloric consumption. If I work out that day, I allow myself a bit of wiggle room, but here's the bottom line, no matter what you do or don't do or subscribe to from everyone else's advice:

You eat more, you will put on more weight, simple as that. You can work out all you want and be as healthy as you want and blah blah blah but if you are eating 5k calories a day of healthy food, you are still going to put on weight compared to a guy who eats 2k calories comprised only of bacon and burgers and beer, all else being equal.

I'm older than a lot of you and I've managed to keep within two inches of my waist size from high school/college and that's only because I was a really tiny dude back then because I keep mindful of my caloric intake and I lift weights to maintain muscle mass.

I am not as worried about overall weight as long as my size and musclature is intact. You work out more, you will put on mass because muscle is denser than fat.

At my peak, I was 25 pounds heavier than my skinniest weight in high school, but was the same waist size. Go figure. My muscles were huge though so that explains a lot of the mass.

Exactly!

scottydl
10-13-2012, 00:11
I know crossfit is real popular but I really don't see it as being what an overweight person should start with. I see more a potential to injury.

My wife the Personal Trainer agrees with this. She's a runner who has done the complete P90X program (REALLY done it, on the same schedule and everything) 4-5 times now. She's way cooler than me when it comes to fitness.

x_out86
10-13-2012, 08:25
I'll jump in here too since I also got serious about my weight and fitness a year ago and ended up losing about 35 pounds. I was also able to get my body fat down to about 9-10%.

I already ate pretty good before, but I just really concentrated on being as clean as possible. Lots of lean meats and veggies, whole grains, cut out HFCS, low fat diary, and just watching portion sizes. I also changed up my schedule and took to eating 5 smaller meals a day. I basically eat something every 3 hours or so. Follow some simple rules for your diet and success will follow. Stick with lean proteins like poultry and fish. You can really never eat too many veggies. Grains/Starches need to be whole grain and in moderation. My meals also start large and get smaller throughout the day. That way by the time dinner rolls around you can eat a smaller meal and still be satisfied. This also helps keep your evening calories in check. You are going to need most of your energy earlier in the day and during your busiest hours and fewer as you start to wind down. It also really helps to keep your accountable and help balance out your diet if you use a calorie tracker such as www.fitday.com.

Also, in case you work nights and get caught up in my terms for meals such as breakfast, lunch and dinner....I work nights too, so no excuses about your schedule not being conducive to that. Just make sure you are eating your regular meals and snacks. This helps keep your metabolism up, your blood sugar even, and helps to keep you from getting overly hungry and then just stuffing yourself.

I also allow myself a cheat day once a week. I dont go wild and just eat everything in sight, but I will allow myself a few things that I normally would not. On your cheat day, have a few pieces of chocolate, a slice or two of pizza, or whatever your pleasure is. I think that a cheat day is very important, because the more you feel trapped by your diet, the harder it is going to be for your to stay committed. However, again a cheat day is not a free ticket to eat like crap all day, have a few cheats minding portion size! I have found that they helped me stay sane, and you enjoy those guilty pleasures all that much more when they do come around.

If you have anymore questions about my diet or the exercise plans that I used, let me know or PM me.

SCSU74
10-13-2012, 08:44
Nothing in my area that I'm aware of. Is it possible to do Crossfit on your own like P90x or do you have to go to a Crossfit gym?

There is a daily workout on their site. Our academy has all the equipment (kettlebells, barbells, weights etc.) if you have the basic equipment there is no reason to go to a crossfit gym. There are a huge rip off IMHO.

Www.crossfit.com


Sent from my iPhone... which probably auto-corrected something wrong

scottydl
10-13-2012, 08:47
It also really helps to keep your accountable and help balance out your diet if you use a calorie tracker such as www.fitday.com.

VERY good point, a lot of people overlook this part (calorie logging) and then wonder why they can't lose weight. Just like having a line-by-line budget once you're serious about getting finances under control.

Start a food journal, at least for awhile, and write down EVERYTHING you eat during every day. Another resource is www.calorieking.com which has food items as well as dozens (hundreds?) of restaurants' nutritional information. You may be surprised at how unchecked calories can add up, but it will give you a lot of knowledge on what (and how much) of any given food should or shouldn't go into your body.

Us guys are lucky, as we get at least 2000-2200 calories per day because of our muscle mass and metabolism. There are more scientific ways to figure out your calorie needs once you get to that point.

lawman800
10-13-2012, 11:29
I try to keep my intake under two thousand a day and it's not really that hard if you just mind your food, like smaller portions and avoid fast food stuff and go for their alternative menu like salads or maybe just skip a meal and have a few granola/energy bars which give you about five hundred calories instead but is enough to keep you going.

Nick.45
10-13-2012, 15:46
When I started at my agency in the jail, I was 26 and 210 lbs at 6'. I have a pretty muscular build so I looked pretty good at 210. After 4 years of sitting in a housing unit and eating jail food (carbs and starch) I was up to 272. 3 month ago I just had enough with being fat. I started using the MyfitnessPal App on my phone and computer to log what I ate. Very easy to use. Plug in your stats, it tells you how many calories you can have to lose X amount of weight/week. As you exercise, you add calories back into your daily limit. Almost every food you can think of is already in there, just search for it and enter how much you had. For for scratch recipes for those of you who are cooks or have an old lady that likes to cook, you can create a custom food and enter the ingredients in and how many servings it makes. It will also track sodium, calcium, vitamins, etc. I love it. I almost completely cut out pop, all fast food so that I could stay under my daily calorie goal, starting consistantly jogging, high intensity interval training, and some circuit training in my garage with the basics (push ups, sit ups, flutter kicks, air squats lunges, etc.) and doing some weight training during my lunch break. So far I am down 42 lbs. I don't really have a set goal weight, just want to be healthy. I will be happy with anything under 220 honestly.

scottydl
10-13-2012, 20:32
I try to keep my intake under two thousand a day and it's not really that hard if you just mind your food, like smaller portions and avoid fast food stuff and go for their alternative menu like salads or maybe just skip a meal and have a few granola/energy bars which give you about five hundred calories instead but is enough to keep you going.

Skipping meals will make your body STORE calories into fat, because it thinks it's starving. Thus you won't lose weight, at least not the right way at the right rate.

Although no doubt that our job sometimes requires bizarre eating times and places... so the perfect meal schedule ain't always gonna happen!

lawman800
10-14-2012, 00:35
Skipping meals will make your body STORE calories into fat, because it thinks it's starving. Thus you won't lose weight, at least not the right way at the right rate.

Although no doubt that our job sometimes requires bizarre eating times and places... so the perfect meal schedule ain't always gonna happen!

I didn't say completely skip it, I was saying skip a real full meal that's going to be a thousand calories or above and have energy bars or granola bars to get the nutrients but not the calories.

Works for me.

steveksux
10-14-2012, 00:43
Skipping meals will make your body STORE calories into fat, because it thinks it's starving. Thus you won't lose weight, at least not the right way at the right rate.You are correct about completely skipping a meal.

I didn't say completely skip it, I was saying skip a real full meal that's going to be a thousand calories or above and have energy bars or granola bars to get the nutrients but not the calories.

Works for me.And you are correct about substituting a few small meals for a big meal... You eat less total, and many small meals teach your body that food is plentiful, and doesn't leave a lot of extra calories at one sitting that it needs to store as fat because it knows that's way more energy than it needs at the moment.

Randy

lawman800
10-14-2012, 00:48
Although when you cheat and pig out, it doesn't make a difference as long as your body knows it is not starving. The body can only absorb so many calories at one time anyway and it does a remarkable job at shedding extras.

joedoc
10-14-2012, 01:22
Definitely cut out the sugar pop. Also no snacking in the evening. I started cycling when knees got creaky and love it. Lots of bike paths here--you can do sprints/ intervals/hills on the bike. I cycle by the jungle gym where I do pullups, pushups, crunches, squats. Great workout. Hate to see winter come where I'll be back inside at the gym

Maine1
10-14-2012, 01:22
Try Convict Conditioning- start at the BEGINNING moves. it works.

consistency is key. Go by how you feel, not by what the scale says.

Hack
10-14-2012, 05:32
On fats: less saturated fat, and more olive oil. It still fills you up, and it is a lot better for the blood vessels. Anything high unsaturated, with a lot of monounsaturated fats are good. This even includes goose fat, (mostly available in Europe from what I understand), and some chicken fat.

On vegetables: loose leaf vegetables; limit starchy vegetables.

On meats: preferably the leaner the better in terms of muscle protein, but a little fatty meat once in a while isn't going to kill you; especially if you work in a cold weather environment. Just ask those who work in a really cold weather environment. The colder the weather that you work in the more calories that you burn.

On fruits: limit fruit intake.

On nuts: they are great for you, but still fattening. Use wisely.

On water: drink lots of it. Otherwise tea; lemon drinks without sweetener.

If you must have sweetener: stick to natural sweeteners, but limit your intake of those.

On diabetes: it is no joke. The fatter I got the more I was likely to get it. Unfortunately since it is in my blood line I probably would have developed it anyway. But, that is not always the case with everyone. Keep your blood sugar checked. I refer you to the American Diabetes Association for that one. Ever since I went insulin dependent I gained weight like crazy. I am now figuring out how to loose weight while being on insulin. However, using outside insulin to get my sugar down is a lot better than having my body torn up from high blood sugar.

I don't always eat junk, in fact it is seldom. But, I do have a weakness for chocolate, and love nuts. It is just that I have eaten too much of both items.

I keep beer down to no more than a few per week, and it is the weaker stuff now. Beer in limited amounts is actually good for the kidneys, and red wine is good for the body. Limited amounts of strong spirits like bourbon is OK as well.

Here recently I have eaten too many of grains, but grains can have a place in a healthy diet. It means for me that I have to limit how many grains I take in. If you want to do without grains altogether, but want some of the nutrient benefits of whole grains I recommend green food in either pill or powder form.

Also, I get in a lot of probiotics from dairy kefir. It doesn't have near the sugar of milk, because the kefir starter through lactic acid fermentation eats up the sugar. It is good for most people. Just don't add a bunch of sweet stuff to it, (like people do with yogurt), unless that is your dessert at meal time. If it becomes dessert you cannot have much of it. If you make your own, try to keep it at not much over 24 hour period. It will produce some alcohol, especially if you let it sit for a couple of days or so. The shorter processing time produces a product with much less alcohol, (although the longer sitting stuff usually isn't over 2 percent abv to my knowledge).

Other than the dietary stuff I usually go by, I now have to figure out a exercise regimen that will allow my insulin pump site to stay in the body. I will probably start with a little more walking.

Remember that you need to have the proper amount of rest, or it will also contribute to weight gain.

Officer X
10-14-2012, 07:02
Try Convict Conditioning- start at the BEGINNING moves. it works.

consistency is key. Go by how you feel, not by what the scale says.

Great book. I've been working my way through the steps and gaining consistently. I'm using the P90X cardio workouts once or twice a week to supplement along with martial arts classes two nights per week.

Officer X
10-14-2012, 07:11
The past few weeks I've gone back to three squares plus one snack each day and have been dropping some weight and getting stronger.

I stalled over the years trying to eat anywhere from 5-6 "small meals" each day and felt like I was always eating or carrying pre made foods with me everywhere I went. Now I make sure to eat three balanced meals and adjust the calories accordingly. I then either grab a Kind bar, protein shake or Chobani Greek yogurt with some fruit for a snack.

I read that eating food every 2-3 hours keeps your stomach full and doesn't allow your digestive system to empty out and replenish the digestive enzymes you need to work the right way. It felt odd going back to eating that way after being conditioned over the past 20 years not to, but I am feeling better.

Sharkey
10-14-2012, 07:37
You know we are giving you all this advice but I'm no physical trainer. :whistling:

A couple sessions with a nutritionist and a trainer at a gym is probably not a bad idea. You'll have the cash with the sodas and fast food you cut out. :supergrin:


Cheap route is a Jillian Michaels DVD and some DB's at home.
(laugh, but she kicks my a** after 45min.)

Vigilant
10-14-2012, 17:28
The doc told me that if I do my part, exercise and get the weight off, my diabetes could possibly even go away completely. I have high blood pressure as well, and am definitely overweight. I also don't sleep worth a crap anymore. I know it's all related, and now that I have more time on my hands, I will address it. I'm starting with gradual changes in diet and an exercise bike, and intend to add an elliptical machine eventually, once I toughen back up. It's either these options combined, or start going downhill.

rockapede
10-15-2012, 20:43
241 on the scale at the rec center today....little bit at a time.

volsbear
10-15-2012, 21:23
Good for you. You threw the brakes on your downward slide a lot faster than I did. My summer culminated with a diagnosis of insulin resistance (and Pre-diabetes) which explained the horrific fatigue I was experiencing. I got way radical with intervening on those issues about 2 weeks ago and I've seen a bit of improvement. In 2 weeks I start crossfit hopefully.


Outdoor Hub mobile, the outdoor information engine

scottydl
10-15-2012, 22:52
1-2 pounds per week (and once/week is about as often as you should be weighing yourself) is a healthy weight loss. Forget that Biggest Loser crap, it's completely unrealistic for the real world. See how many of those contestants have kept all the weight off, once they leave the ultra-controlled environment of 6-7 hours of working hour per day, no work or other obligations, and having all their meals cooked for them. Hint: the percentage is very low.

lawman800
10-15-2012, 23:35
Oh, increase fiber intake. It makes you feel full so you don't overeat and it also helps you pass out unwanted stuff... hence, less dead weight inside you.

scottydl
10-16-2012, 07:39
^^ Ah good one. My wife's got me eating Fiber1 and Kashi GoLean (the generic version) cereal for breakfast everyday. It's not bad and helps me get a good dose of fiber early in the day. General daily fiber rule is 1 gram for every pound you weigh (that's a LOT more than most people eat).

lawman800
10-16-2012, 07:56
I can't imagine eating that much fiber... I eat about half what I am supposed to eat and I am already... exploding....

series1811
10-16-2012, 08:36
Here is an easy guide to lay off the worst foods for you, wight wise.

I call it the Six C diet.

No Cookies
No Cokes (or any soft drinks, even diet)
No Cake
No Chips
No Candy
No Coors (or any beer or alcohol)

These are the kinds of foods that really put the pounds on you (sugar is the devil). Quit eating all of them for three months and see what happens (and keep working out). :supergrin:

Nick.45
12-02-2012, 17:00
Hows the weight loss going rockapede?

blueiron
12-02-2012, 17:21
You have my respect and encouragement. One can stop smoking, one can stop drinking alcohol, but no one can stop eating and that's what makes it insidious.

Keep going!

Nick.45
12-02-2012, 17:48
You have my respect and encouragement. One can stop smoking, one can stop drinking alcohol, but no one can stop eating and that's what makes it insidious.

Keep going!

Agreed. The biggest issue I had was knowing when to stop eating and choosing the best foods to eat. Once you start seeing the fruits of your labor of making better decision on what you are eating, it gets easier.

c01
12-02-2012, 18:07
With very few exceptions, all I drink is pure water and black coffee.

+1 That cured my over 40 weight gain.

ottomatic
12-02-2012, 19:40
It starts with food. 95% of what you eat and drink has the impact with your weight. Only 5% of physical activities could help to lose your weight.


While I completely agree with eating the right foods (I try to eat mostly vegetarian and as much raw as possible), I KNOW firsthand that exercise is also extremely important and can counter bad eating.
When I was in Combat Diver school in Key West at age 29 (MANY years ago) we were eating everything we could lay our hands on: 3 full meals a day, bananas, Gatorade and Power Bars during breaks, then typically a half a large pizza in the evening while studying. I was still losing nearly two pounds a week. Graduated at 178 lbs, the same weight I was at 13.

lawman800
12-02-2012, 19:49
You weigh more at 13 than I have ever weighed in my life....

blueiron
12-02-2012, 20:13
You weigh more at 13 than I have ever weighed in my life....




http://6.mshcdn.com/wp-content/uploads/2010/03/gnome.jpg


So this is you off duty? :supergrin:

lawman800
12-02-2012, 20:32
http://6.mshcdn.com/wp-content/uploads/2010/03/gnome.jpg


So this is you off duty? :supergrin:

That is my ON duty.:whistling:

ottomatic
12-02-2012, 20:49
You weigh more at 13 than I have ever weighed in my life....

My average weight while in the military was about 190. When I graduated from the academy (at 44) I was 207.

volsbear
12-03-2012, 11:04
I'm down 45 pounds in roughly 60 days. I eat less than 1,000 calories per day. Paleo all the way. Completely physician supevised. No more than 4-6 ounces of protein three times per day plus a serving of veggies. Very little fruit, sugar, carbs, etc. Basically, I stopped eating stuff that tastes good. I'm down 2-3 pant sizes. I just had to sell some pants and jackets and shirts on eBay. I just looked silly in them.

Glock30Eric
12-03-2012, 11:59
While I completely agree with eating the right foods (I try to eat mostly vegetarian and as much raw as possible), I KNOW firsthand that exercise is also extremely important and can counter bad eating.
When I was in Combat Diver school in Key West at age 29 (MANY years ago) we were eating everything we could lay our hands on: 3 full meals a day, bananas, Gatorade and Power Bars during breaks, then typically a half a large pizza in the evening while studying. I was still losing nearly two pounds a week. Graduated at 178 lbs, the same weight I was at 13.

In that situation, it's way different. You need to load up calories to keep you going through the intensive trainings.

Glock30Eric
12-03-2012, 12:00
I'm down 45 pounds in roughly 60 days. I eat less than 1,000 calories per day. Paleo all the way. Completely physician supevised. No more than 4-6 ounces of protein three times per day plus a serving of veggies. Very little fruit, sugar, carbs, etc. Basically, I stopped eating stuff that tastes good. I'm down 2-3 pant sizes. I just had to sell some pants and jackets and shirts on eBay. I just looked silly in them.

Wowww!!

Do you have a pic of before and after? You could photoshop to cover your face if you like.

volsbear
12-03-2012, 12:10
Wowww!!

Do you have a pic of before and after? You could photoshop to cover your face if you like.

You know, I didn't take a specific "before" pic. I'm sure I have photos laying around though. Maybe when I get closer to a goal weight.

lawman800
12-03-2012, 21:56
I'm down 45 pounds in roughly 60 days. I eat less than 1,000 calories per day. Paleo all the way. Completely physician supevised. No more than 4-6 ounces of protein three times per day plus a serving of veggies. Very little fruit, sugar, carbs, etc. Basically, I stopped eating stuff that tastes good. I'm down 2-3 pant sizes. I just had to sell some pants and jackets and shirts on eBay. I just looked silly in them.

You don't like the saggy pants and shirt look that is so en vogue nowadays?:whistling:

rockapede
12-04-2012, 06:40
You don't like the saggy pants and shirt look that is so en vogue nowadays?:whistling:

It's fer CCW. Big clothes is in. 'Tis the only reason I'm losing weight :supergrin:

lawman800
12-04-2012, 08:37
I agree. Gotta allow for an inch at least to CCW properly, more if you are IWB a 10mm or equivalent yield in tactical nuclear devices.

NOLA_glock
12-04-2012, 09:03
Cutting regular soda started it all for me a few years ago, as well. I think I lost 8 lbs or so with just that one change. I had a slight slipup when I started school again full-time, but I've maintained -45lbs for about a year now no prob.

I had a similar wtf moment when I weighed 185+ (I'm only 5'7") after a couple years of post-Katrina overtime. Good luck with dropping the padding. Feels good man! I no longer have the mental barrier to putting on weight, and am eating more in order to build a little lean mass.

NOLA_glock
12-04-2012, 09:10
You know, I didn't take a specific "before" pic. I'm sure I have photos laying around though. Maybe when I get closer to a goal weight.

OP, I definitely recommend taking pictures for yourself. I wish I'd started taking my narcissistic/humiliating shirtless mirror pics from the beginning, but I only started at +20 lbs or so from my current weight. It's still amazing since it can be hard to see a change in yourself by just looking every day. You can make an animated gif and watch yourself melt away!

Eta: I do definitely have pictures from around the time I was the heaviest, but it's just not the same.

rockapede
12-04-2012, 09:10
I agree. Gotta allow for an inch at least to CCW properly, more if you are IWB a 10mm or equivalent yield in tactical nuclear devices.

I'll know I've reached my goal weight when I can carry a Draco or AR pistol IWB.

Note to self: buy a Draco or AR pistol for IWB carry.

rockapede
12-04-2012, 09:11
OP, I definitely recommend taking pictures for yourself. I wish I'd started taking my narcissistic/humiliating shirtless mirror pics from the beginning, but I only started at +20 lbs or so from my current weight. It's still amazing since it can be hard to see a change in yourself by just looking every day. You can make an animated gif and watch yourself melt away!

I didn't take a specific before picture of myself but my wife is a hobby photographer. They exist....:embarassed:

Brian Lee
12-04-2012, 09:31
It's sugar, much more so than fat, that is the enemy of overweight people.

As long as I'm not touching any sugar AT ALL, I can drink whole milk, use olive oil for salad dressing - eat all sorts of natural fats, and I can still loose weight doing it. If I'm eating sugar, it wouldn't matter if the only other thing I ate was rice cakes - I'd still gain weight even if my calorie intake was pretty low.

Read the nutrition information on a can of Coke. No fat at all, right? Yet everyone knows that Cokes make you fat or they wouldn't make diet Coke. Think about that before going on a plan of shunning fat while continuing to eat more sugar. It only takes a little to totally screw up a weight loss plan. Just eating fat free salad dressing (which has sugar added to make up for the loss of taste) is enough to screw up a fat loss plan.

Bottom line : If it's got a picture of a skinny girl on the box with a tape measure around her waist, it's a scam and you should not buy it. It may not have any fat in it, but it's probably full of sugar and MSG (now falsely yet legally labeled as "natural flavor" by the FDA) and so much salt that there's no way anyone can loose weight while eating the crap.

NOLA_glock
12-04-2012, 09:53
It's sugar, much more so than fat, that is the enemy of overweight people.

As long as I'm not touching any sugar AT ALL, I can drink whole milk, use olive oil for salad dressing - eat all sorts of natural fats, and I can still loose weight doing it. If I'm eating sugar, it wouldn't matter if the only other thing I ate was rice cakes - I'd still gain weight even if my calorie intake was pretty low.

Read the nutrition information on a can of Coke. No fat at all, right? Yet everyone knows that Cokes make you fat or they wouldn't make diet Coke. Think about that before going on a plan of shunning fat while continuing to eat more sugar. It only takes a little to totally screw up a weight loss plan. Just eating fat free salad dressing (which has sugar added to make up for the loss of taste) is enough to screw up a fat loss plan.

Bottom line : If it's got a picture of a skinny girl on the box with a tape measure around her waist, it's a scam and you should not buy it. It may not have any fat in it, but it's probably full of sugar and MSG (now falsely yet legally labeled as "natural flavor" by the FDA) and so much salt that there's no way anyone can loose weight while eating the crap.

+1

That's a trend that just won't die quickly enough. It doesn't help that it just sounds intuitively true on that face of it that eating a lot of fat will make you fat.

I'm in the beginning of a ketogenic diet that I plan on sticking with for just a couple of weeks in order to cut a little (very little, actually. I'm just being vain.) belly fat. My calories are about 70% from fats.

Andouille, cream cheese, 10% fat Greek yogurt, coconut oil, avocados and a hefty portion of meat. If I lose a sixteenth of a pound of fat after I beef up my lipid metabolism Ill be fine because this 2 week diet is just delicious. It doesn't hurt that I've never had much of a sweet tooth.

A helpful thing to remember is that one of insulin's functions is to signal fat synthesis and storage. That doesn't mean you can't get your chubbs on if you overeat any kind of food, but it is significantly easier to do it with lots of simple carbohydrates.

Glock30Eric
12-04-2012, 10:56
+1

That's a trend that just won't die quickly enough. It doesn't help that it just sounds intuitively true on that face of it that eating a lot of fat will make you fat.

I'm in the beginning of a ketogenic diet that I plan on sticking with for just a couple of weeks in order to cut a little (very little, actually. I'm just being vain.) belly fat. My calories are about 70% from fats.

Andouille, cream cheese, 10% fat Greek yogurt, coconut oil, avocados and a hefty portion of meat. If I lose a sixteenth of a pound of fat after I beef up my lipid metabolism Ill be fine because this 2 week diet is just delicious. It doesn't hurt that I've never had much of a sweet tooth.

A helpful thing to remember is that one of insulin's functions is to signal fat synthesis and storage. That doesn't mean you can't get your chubbs on if you overeat any kind of food, but it is significantly easier to do it with lots of simple carbohydrates.

Yup, you guys might want to check MCT Oil out. I use MCT oil and ghee butter into my coffee drink.

ottomatic
12-04-2012, 11:38
The point raised about sugars vs fats is dead on.
Much (if not most) of the "LOW FAT" stuff is marketing hype and can be totally misleading.
An example I saw in a snack machine: They had the left partition labelled "HEALTHY", because they claimed these items were under 25% fat.
In the main portion of the machine they had four filled snack cakes as one item.
Then in the left (Healthy????????) section they had three of the same snack cakes, but had added sugar frosting on them. Now since they added a bunch of empty (and fat-free) calories, it changed the total-calory to fat-calory ratio to get these under the magic 25% mark. Yet they really were even unhealthier than the others.

F350
12-04-2012, 14:17
I'm down 45 pounds in roughly 60 days. I eat less than 1,000 calories per day. Paleo all the way. Completely physician supevised. No more than 4-6 ounces of protein three times per day plus a serving of veggies. Very little fruit, sugar, carbs, etc. Basically, I stopped eating stuff that tastes good. I'm down 2-3 pant sizes. I just had to sell some pants and jackets and shirts on eBay. I just looked silly in them.

Pretty much the same here but I use a soy based meal replacement after a 2 hour swim for breakfast, then about 3 oz of lean meat for lunch and dinner is something like a skinless chicken breast, salmon, pork loin, steak and about 2 cups of vegetable or a frozen Lean Cuisine type dinner for an even lower calorie count.

I have eliminated wheat/gluten and potatoes from my diet, I have type 2 diabetes and since I have started this diet I have been having problems with low blood sugar and am having to constantly monitor my blood sugar and keep reducing my meds, I am pretty close to stopping meds altogether.

scottydl
12-04-2012, 15:15
Losing weight so quickly is not good for your body. Unless you can keep up those extreme diets for the rest of your life (which you can't), most of the weight will return the moment that you return to eating normally. That's why fad diet products like Slim Fast are worthless revolving doors... except for the manufacture who continues to make profits as consumers' weight balloons back and forth. Average healthy weight loss for adults is 1-2 lbs per week, and most adult men need about 2000 calories/day to maintain a healthy weight and promote muscle growth. Going about it the right way will greatly increase your chances of long-term success.

jakebrake
12-04-2012, 15:55
what helped me. eat 6 times per day. (SMALL MEALS at biggest...you'll see what i mean) keeps the metabolism going, and, as crazy as it sounds, start doing little everyday changes. park further away. take the steps instead of the elevator or escalator.

sounds dumb? dropped 92 pounds that way. soon as i reverted back to my old ways? boom. gained 30 of it back.

when i did this, i swear i was never hungry or tired. wasn't a life altering live at the gym, can't exist type of thing.

Officer X
12-04-2012, 17:05
This book is worth checking out:

The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series): Mark Sisson: 9780982207789: Amazon.com: Books@@AMEPARAM@@http://ecx.images-amazon.com/images/I/51abz209PYL.@@AMEPARAM@@51abz209PYL

F350
12-04-2012, 17:36
Losing weight so quickly is not good for your body. Unless you can keep up those extreme diets for the rest of your life (which you can't), most of the weight will return the moment that you return to eating normally. That's why fad diet products like Slim Fast are worthless revolving doors... except for the manufacture who continues to make profits as consumers' weight balloons back and forth. Average healthy weight loss for adults is 1-2 lbs per week, and most adult men need about 2000 calories/day to maintain a healthy weight and promote muscle growth. Going about it the right way will greatly increase your chances of long-term success.

I'm trying to get a contract for a year in Afghanistan and have to meet new BMI standards, at your rate the war will be over before then.

My doc is following what I'm doing, she also did a free testosterone test and said I was low (as are most men my age) and that has an effect on metabolism and weight gain. So she is giving me the maximum recommended dosage shots every 2 weeks to rev up the metabolic rate and speed weight loss; wife likes the other effects too :whistling:

scottydl
12-04-2012, 20:04
I'm trying to get a contract for a year in Afghanistan and have to meet new BMI standards, at your rate the war will be over before then.

Haha, I doubt that! :whistling: Obviously I can see your need for quick droppage of pounds, and it may work short-term... but just be prepared for everything to come rushing back once the crazy diet and synthetic injections end.

And while it sounds like your doc probably (?) knows what she is doing, there are a lot of M.D.'s who don't know a healthy lifestyle from a hole in the ground.

ozark-tracker
12-04-2012, 20:46
Sept 6 of this year I woke up with some chest pains I'd never had before, end of the day I was in the hospital getting a stent put in, I weighed in at 246 lbs, 5ft 11inches, I'll be 62 the 27th of this month, I've lost 44 pounds since Sept 7th, eat low fat, chicken turkey, baked, lots of beans, rice , salads, sweet potatos, no regular potatos, no bread, no sugar, no salt, no sweet drinks,
I eat a few times a day enough to keep me from being hungry at all but I watch my portion size, I walk 1 1/2 miles to 3 miles a day not every day, feel better than I have in years, but a good scare can move mountains :)
BMI is down to overweight now from Obese hope to get down to around 190 and hold there, the last few years we've just been eating out and eating good, gonna get this thing back under control

volsbear
12-05-2012, 04:55
You don't like the saggy pants and shirt look that is so en vogue nowadays?:whistling:

For some reason the whole "hey, I'm up for sodomy" look never looked appealing.


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volsbear
12-05-2012, 05:24
The funny thing is that not even my watch fits the same to say nothing of my vest.


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lawman800
12-05-2012, 07:57
For some reason the whole "hey, I'm up for sodomy" look never looked appealing.


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He might not be up for sodomy... but his boyfriend sure is and he doesn't have much to say about it.

NOLA_glock
12-05-2012, 08:00
I think we'll all agree that being forced to buy new clothes because your old ones are too big is a much better feeling than if they're all too small.

lawman800
12-05-2012, 08:06
I think we'll all agree that being forced to buy new clothes because your old ones are too big is a much better feeling than if they're all too small.

I hate buying new clothes period... that's good money that can be spent on guns and ammo.

NOLA_glock
12-05-2012, 08:19
I hate buying new clothes period... that's good money that can be spent on guns and ammo.

I'm with you there. I'd always rather drop money on other things, but I'd have to say that empty sack is preferable to sausage casing in the event that you don't buy new clothes. :rofl:

volsbear
12-05-2012, 09:07
Just go nekkid.


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G29Reload
12-05-2012, 09:49
Bread is the enemy. Salt.most carbs

Meat and veggies. Now if i can just stick to that.....

GumbyDammit
12-05-2012, 10:14
And while it sounds like your doc probably (?) knows what she is doing, there are a lot of M.D.'s who don't know a healthy lifestyle from a hole in the ground.

EXACTLY! I was telling my doc that I feel I need to drop 30lbs to be where I should and he laughed. Said I was one of the healthiest patients he's got and not to worry about it... then my wife pointed out that he's about 6'2", 350lbs and most of his patients are geriatric.

volsbear
12-05-2012, 10:47
Bread is the enemy. Salt.most carbs

Meat and veggies. Now if i can just stick to that.....

Exactly. Avoid sugar and carbs and weight loss becomes a lot easier, even if that's all you do.

lawman800
12-05-2012, 20:21
I'm with you there. I'd always rather drop money on other things, but I'd have to say that empty sack is preferable to sausage casing in the event that you don't buy new clothes. :rofl:

Hey now, you are talking to a metrosexual LA resident here.:supergrin:

volsbear
12-07-2012, 06:00
50 today.


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lawman800
12-07-2012, 09:00
Well, happy birthday, old chum.

volsbear
12-07-2012, 10:04
Well, happy birthday, old chum.

Nooooo. I meant as of today I've lost 50 pounds.

I'm only 38!!


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rockapede
12-07-2012, 10:22
Nooooo. I meant as of today I've lost 50 pounds.

I'm only 38!!


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Quit back pedalling and break out the black balloons, old timer.

volsbear
12-07-2012, 19:11
You guys are brutal!!

And that's why I come here


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