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    Originally posted by joekloo View Post


    Summary of my year and what worked for me (so far):



    2. Research Macros and do a calorie study for your age / height, then use an app like MyFitnessPal to track for a few months. You will learn exactly what foods are calorie dense and what proper serving sizes are and with the scanning feature on apps now it is not very difficult to do.
    3. Develop a routine. I eat the same basic 10 or so things for Breakfast, Lunch and afternoon snacks everyday (rotate so as to not be too boring). I know exactly what the caloric intake is and what nutrients / macro count is for these. That leaves me room at night for dinner to be a little more lenient.


    Joe
    Thanks for sharing.

    These two have been big for me the last two years, as I've learned to rely more on diet and less on exercise. You do start to learn what a real portion size is, for sure. Also, I see how a typical fast food meal impacts my calorie intake. I'm way less likely to eat an order of french fries when I see that it's going to be 30% of what I'm supposed to eat.

    And if you're not careful, a meal at a sit-down restaurant can be even worse. I eat lunch out between three to five days a week. But I've learned how to order and still stay in a weight loss mode. For example, at one place we go to often for lunch, they have "small plate" portion sizes of most of their regular menu items. A four to six ounce piece of grilled salmon or other fish, a large house salad with a tablespoon or two of dressing on the side (dip your fork in the dressing about every two bites), and some grilled or steamed vegetables keeps lunch around 500 calories. If you need bread, get a few croutons on the salad and skip the bread rolls and butter. Luckily, most of my lunch-mates are on board for telling the server to not bring any bread to the table.

    Or if you're getting a sandwich, get rid of the top slice of bread and eat the rest with a knife and fork. Even if it's not on the menu, always ask if there is something else you can have instead of fries. Even at a burger joint like Islands, you can get steamed vegetables substituted for fries.
    WHY ARE THE GUYS IN SUITS HERE? HAS SOMETHING GONE WRONG?

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      I have lost 12 pounds since June - I started during the summer, cooking my own meals using Sunbasket (everything is pretty much a meat + a salad...very few carbs to be found) and doing the bodyweight fitness workout I found on http://www.reddit.com/r/bodyweightfitness

      I like the BWF workout a lot - it scales to your ability level, but also you're also constantly working towards the "next level" in 6 exercise categories, so there's always something new. It's been a little tough to keep the workout going (it takes about 80 minutes!), but if I miss it, I try to replace it with a shorter cardio workout.

      But, like others have said, I think the biggest contributor to success has been managing my diet. I am eating smaller (more sensible) portions this year, and replacing my vices (iiccee ccreeaam) with other healthy alternatives that I find just as delicious (peanuts and raisins (believe it or not) and apples and oranges).

      It has led to a very Dappered problem: I need to buy new clothes! I spent a few hours in the thrift store yesterday finding new belts and blazers. On the hunt for new dress pants. But, that's a good problem to have.

      Looking forward to hearing from others.

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        222 Today - Only managed to hit the gym once and there was a business trip in between, but i made sure to pace the airport whenever i had a chance and my second job always keeps me on my feet (work in a winery).

        Food was healthier too. Let's see if we can do 3 trips to the gym this week and two afternoon walks of 6-8 miles or more (running won't work on my tendons).

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          Originally posted by joekloo View Post
          Has anyone looked into additional health screening? My last trip to the Dr. was less than impressive, basically he said good job on the improvements and when I asked what I should do next he said I was doing a good job and continue to drink more water (not very helpful). I am looking to get more detailed on my nutrient levels, looking into https://www.wellnessfx.com/ but not sure if the is the way to go. Thoughts / experiences? Thanks, Joe
          I would get your standard blood test at least once a year. Make sure it is a decent lab doing to work and if you can spring for a more advanced panel, I think it is worth it. I use a free panel through my works wellness program in addition to my standard when I get a physical so I get checked out every 6 months or so.

          I would make sure the test includes lipids (Tryglycerides, LDL-P, Small LDL-P, Lp(a)), liver function tests ALT & AST, blood glucose, C-reactive protein, and hormones are good. If you have a family history of heart disease then at your age a Calcium Score would be helpful too.

          Some primary care doctors are not up to date on the latest data so it may be worth getting a cardiologist. Doctors should continue to learn and the above panel is almost table stakes for any doctor to cover...if not then find a new one.

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            177.4lbs today Would like to drop another 10lbs but that is easier said than done.

            Also, I weighed myself this morning after a workout. So that number is likely a little bit skewed. But I'll take it.

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              Originally posted by DocDave View Post
              177.4lbs today Would like to drop another 10lbs but that is easier said than done.

              Also, I weighed myself this morning after a workout. So that number is likely a little bit skewed. But I'll take it.
              Best to be consistent as to when you weigh yourself. I usually weigh myself in the morning after I go #2 and before any breakfast (if any)/water etc. to be consistent. My weight will fluctuate +/- 4 pounds or so throughout the day depending on food/fluid intake.

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                Yep, I always weigh first thing in the morning after using the bathroom and before eating/drinking anything.
                Ben

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                  I've been bad about keeping up with weighing myself lately. I usually like to do it first thing in the morning when I wake up. But I've mainly been using the guest bedroom and bathroom in the morning as not to wake up my fiancé with the lights and noises, we're on a different work schedule presently.

                  I've been going to the gym consistently up until a week ago. I was in there pretty much daily for a bit. Instead I started doing Insanity again. In the past I was able to cut weight pretty quickly with it and I just needed a change.

                  Tomorrow the plan is to get up, weigh myself, and do my civic duty.


                  Well the scale doesn't lie I suppose. 5'10 and 184.
                  Last edited by fencedwall; November 6, 2018, 08:09 AM.

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                    Still stagnating over here.

                    Week 1: 154.4
                    Week 2: 155.4
                    Week 3: 155.2
                    Ben

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                      So I've decided to join you guys! I've gained some weight since I stopped playing soccer and need to put an end to it! I'm 6 feet tall and 260 lbs as of today (I carry it well). I'm aiming for 215lbs...

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                        So I think it is great that we are all on the same page with our goals. To lose weight and do it in a healthy way.

                        Next. How are we going to do this? Should we post what are plans are and then encourage each other to stay on those plans?

                        ie. workout three times a week, keep calorie intake below X, etc.?

                        This ^^ is my thinking. That way it will keep us all honest. Sound good?

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                          So just some thoughts as someone that struggled with weight, finally has hit the right side of it and also someone that loves the fitness industry, coaching and the like, and has been checking on this thread to see how people evaluate their journey. I am working towards opening my own gym and focusing on coaching and training.

                          - Re-evaluate your goals. A lot of people talk about the amount of weight they want to lose, and it may not sound much but think percentage wise of how much of it you are. If you are 200 and want to get down to 180 ... that's 10%. That's not a small amount. That takes a lot of dedication and possibly years to do healthy, especially the fixing of bad habits. Weight doesn't equal fat and I know most know that but sometimes it gets lost.
                          - Focus on the right evaluations. Almost every person here has mentioned weight. It's hard since it's an easy indicator but don't. Focus on inches, body fat, etc. I think most can benefit from not having scales at all. Get the right baseline but don't measure every day. My size has dropped down from size 36 jeans down to 30s (probably some attributed to vanity sizing) but also I "weigh" more today than I did when I was fat. My body fat has dropped considerably (18% to around 9%), I am healthier in almost every metric but "weight". You have to be ok with that. People hover in weight and fluctuate. if you don't worry about weighing in everyday or frequently you can do a better job assessing where you are.
                          - Track macros and calories. Americans overeat. Our portion sizes are ridiculous and we are conditioned by many to finish or over eat. You need to keep tracking until you have a good mental idea to ensure you are getting enough of all major areas: protein, carbs, and fat. You need them all and eliminating completely one will lead to yo-yo impacts.
                          - Understand being healthy can be sometimes selfish. You will have to turn down food or others invitations for food, you will have to prioritize fitness time, etc. That's not easy so having goals and having a team to support you is huge.
                          - If muscle growth is your goal then quality over quantity. The amount you lift is not as important as the quality of every rep. Visualize the muscle expanding and contracting. If you're exercise isn't in alignment with the muscle fiber's it isn't a great exercise for max growth of that muscle.
                          - Track everything ... unless you are one of those people that have been doing fitness for awhile, part of it is figuring out how you respond. I constantly record how many sets, reps, how I feel, what workouts worked but no longer etc. If you start at say 1,500 calories a day and notice your workouts are struggling, lifting is stagnant, etc. tweak it to see how you respond.

                          Know a healthy journey is not linear. Even the most dedicated have set backs and it took years for many of us to get our bodies into the shape they are now. I've been lifting consistently over a decade and feel just now do I really know what I need to do everyday to get to where I need to be.

                          If anyone wants any online coaching or support reach out. Not a service just know I had buddies take me under the wing at the gym etc. and it made a huge difference. Having a network helps.

                          Best of luck.

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                            Had some shifts but am finally moving down.

                            Week 1: 187.8
                            Week 2: 189.2
                            Week 3: 186.2

                            Here is my plan for people who are interested:

                            (1) Work out 3 times per week at minimum (I'm on week 4 of an 8-week dumbbell workout plan and going to incorporate high intensity interval training cardio starting next week)

                            (2) Eat at a caloric deficit throughout (My TDEE was ~2600, so I'm eating at or below 2100 calories per day)

                            (3) Observe macros while eating (Goal is 35% protein, which for me is roughly .8-.9 g per pound, 40% carbs, 25% fat intake)

                            (4) Try to lose 1 pound per week and adjust accordingly.

                            EDIT: In the spirit of the above post, I thought I'd also share my goals. My goal is to get to 170-175 pounds, but I really want to lose visible fat in torso and upper leg region. I got to a point where even though I was still in a good weight range for my height/age (6'1" and 29 yo), I didn't feel good about my fitness, what I was eating, and how I looked. I've been tracking my food carefully and have been weightlifting regularly for a month now (after doing light exercise weekly prior), but I want to add cardio slowly into my workouts while continuing weight progression in my lifts. So, I want to lose fat, but I also want to get stronger. Once I'm a few months into this routine, then I'm going to get a 3D scan of my body for fat measurement. Then my goal will be to get to a specific fat % range.
                            Last edited by Fantasma; November 8, 2018, 03:48 PM.

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                              [MENTION=13934]hockeysc23[/MENTION] - I am curious since you seem pretty fit and would likely be one of those fit dudes who are in the over-weight or obese BMI categories because BMI sucks. Anyway, my question is, have you had a blood test lately and would mind sharing your results? I know this is the weight loss club and my questions/answers revolve more around heart health than anything but I have not been able to find what ones lipid panel looks like when fit with high protein and such.

                              I haven't weighed myself in a week or two but have started eating more salads instead of crap. I think I am at maybe 3-4 salads a week. I get this "Power Greens" mix from Kroger, throw in some peppers, tomato, avocado, maybe protein if I am not having that in addition to my salad, and my dressing is lemon juice and olive oil with cracked pepper. It is truly a Big Ass Salad as it takes up a mixing bowl. Having one of these has made me feel better lately.

                              Oh and workouts have sucked due to month end. Runs have been short but have tried throwing in an extra kettle bell day. I am thinking of buying a heavier one though I am also telling myself to do more reps with my current one.

                              Comment


                                Originally posted by JBarwick View Post
                                [MENTION=13934]hockeysc23[/MENTION] - I am curious since you seem pretty fit and would likely be one of those fit dudes who are in the over-weight or obese BMI categories because BMI sucks. Anyway, my question is, have you had a blood test lately and would mind sharing your results? I know this is the weight loss club and my questions/answers revolve more around heart health than anything but I have not been able to find what ones lipid panel looks like when fit with high protein and such.

                                I haven't weighed myself in a week or two but have started eating more salads instead of crap. I think I am at maybe 3-4 salads a week. I get this "Power Greens" mix from Kroger, throw in some peppers, tomato, avocado, maybe protein if I am not having that in addition to my salad, and my dressing is lemon juice and olive oil with cracked pepper. It is truly a Big Ass Salad as it takes up a mixing bowl. Having one of these has made me feel better lately.

                                Oh and workouts have sucked due to month end. Runs have been short but have tried throwing in an extra kettle bell day. I am thinking of buying a heavier one though I am also telling myself to do more reps with my current one.
                                I'm actually trying to get my yearly physical done next week or so, so happy to share afterwards. My last one was pretty good despite the family genetics. My Dad had a triple by-pass 3+ years ago, my uncle had a quadruple after a heart attack. Heart health doesn't run very well in the family but besides borderline anemia (I donate blood on the regular) we are usually pretty good. I'd be happy to post once back if its of any help to people.

                                For the BMI scale, it's a POS. I am 5'11 and range from 172 to 185 but still around the same body fat percentage since I got serious about my lifting. So that would put me at an overweight BMI. I focus primarily on lifting with hockey being my cardio. I hate cardio :P I usually lift 6-7 days a week, with hockey once or twice a week. My workouts are about an hour to an hour and 30mins at a high pace (usually) to keep my heart rate going.

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