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Weight Loss Forum / General Topics / December 2006I am starting my new quest to loose 20lbs in 30 days - Greeting group
Hello Guys and Gals, I am new to this board. I have been lurking for a while and this is my first post. You all have some great info, advice &, motivation... Kudos. I use to be a pretty serious body builder about 15 years ago. That is no longer the case and I have about 20 to 30 lbs to loose. So now that I am 39 and slowly gaining weight. I figured It is time to get back into shape... I have worked out on and off for the last 10 years, so I am not totally out of shape. Just need to change my diet and start excecising. I plan on kick starting my transformation with my 30 day plan of loosing 20lbs in 30 days. Get the fat off, then I will concentrate on bulking up with muscle. So is it Ok if I post every day or two with my progress for the next 30 days? BTW, I am a consultant so my schedule is not set and am Also an amateur photographer. So I plan on documenting everything with photos on my new blog. This is what really gives me 1000% MOTIVATION!! So if anyone is interested to follow along and see what I do, don't do, what woks for me and what does work, you can see the address in my sig. I even got my before pictures up now of my chubby waste. Kindest Regards Wade  SignatureJoin me and watch as I loose 20 lbs in 30 days. http://www.20lbsin30days.com http://www.20in30.org ----== Posted via Newsgroups.com - Usenet Access to over 100,000 Newsgroups ==---- Get Anonymous, Uncensored, Access to West and East Coast Server Farms at! ----== Highest Retention and Completion Rates! HTTP://WWW.NEWSGROUPS.COM ==---- I forgot to mention. I am sure most people in here know that rapid weight loss is not healty. You can loose muscle, water etc... and that is not what we want. The only reason I feel I am able to do this is because of knowing how my body reacts to what I put it through. I do not plan on loosing any muscle, only fat. Again I am sure most people here know this but for the very few that don't, If anyone considers a rapid weight loss plan you really should consult a doctor first. Kindest Regards, Wade SignatureJoin me and watch as I loose 20 lbs in 30 days. http://www.20lbsin30days.com http://www.20in30.org ----== Posted via Newsgroups.com - Usenet Access to over 100,000 Newsgroups ==---- Get Anonymous, Uncensored, Access to West and East Coast Server Farms at! ----== Highest Retention and Completion Rates! HTTP://WWW.NEWSGROUPS.COM ==---- > Hello Guys and Gals, > [quoted text clipped - 10 lines] > 20lbs in 30 days. Get the fat off, then I will concentrate on bulking up > with muscle. I am new to the weight loss program, so I don't know if 20 lbs in 30 days is healthy or not, but I've done it and am feeling fine. On Oct 23rd I visited the doctor and weighed in at 260 lbs. dressed. (a shocker to me). I immediately started a diet/exercise program. A month later, on Nov 22, I visited the doc again for a follow-up and weighed in at 249 lbs ... an 11 pound drop. I modified my eating habits, doing only "healthy" stuff ... but did not focus on carbs, proteins, etc .... just calories. I stopped all the junk food... doughnuts, cake, white bread, etc. and increased the vegetables and fruits. I try to eat very well balanced meals. I then created a spreadsheet in Excel and started recording and tracking the calorie requirements for my age, weight and activity schedules. I also track daily calorie intake, calories burned from exercise and record the daily calorie deficit. As I said, on November 22 I was at 249 lbs. Right now, on Dec 24th, I am at 226 lbs dressed. That's 23 lbs in a month. The recorded data for the last month is as follows: Average daily calorie intake: 1412.5 Average daily calorie deficit: 2435.0 Total days: 31 So, 2435 (deficit) times 31 equals 75485 divided by 3500 (calories per pound) equals: 21.56 lbs. Recorded loss is 23 lbs. The error of 1.44 lbs is due to small cumulative errors in estimating calorie intake/deficit, I am sure. BTW ... my exercise routine contributed about 13,500 calories (burned) to the total monthly deficit of 75,485 calories. So, exercise is important, but it is not the main driver. It's really interesting to me to see how the basic math backs up the recorded results. Good luck. RCE > > Hello Guys and Gals, > > [quoted text clipped - 13 lines] > I am new to the weight loss program, so I don't know if 20 lbs in 30 days is > healthy or not, but I've done it and am feeling fine. Good for you! The concerns with rapid weight loss, as I understand it, are that it can aggrivate existing health problems. Also, rapid weight loss is often associated with quack diets or other schemes that could lead to malnutrition. But aside from that, it appears safe. I still don't recommend it as a goal, however. On Oct 23rd I visited > the doctor and weighed in at 260 lbs. dressed. (a shocker to me). I > immediately started a diet/exercise program. [quoted text clipped - 29 lines] > the total monthly deficit of 75,485 calories. So, exercise is important, > but it is not the main driver. Exercise helps increase your metabolism overall, so you burn more calories all the time, not just when working out. What is your exercise routine, incidentally? > It's really interesting to me to see how the basic math backs up the > recorded results. > > Good luck. And continued good luck to you! Neil 385/275/220 > Exercise helps increase your metabolism overall, so you burn more > calories all the time, not just when working out. I certainly agree with you, although I understand that the increase is built over a longer term, based on regular workouts. I don't think it adds significantly to weight loss at the beginning of a new exercise and calorie restriction diet, but certainly helps continue and maintain the loss over the long haul. I believe both must be done, and then the exercise should continue lifelong. > What is your exercise routine, incidentally? Started slow, but am building it up over time as my stamina improves. Right now, two months into my self-designed "program" my typical exercise routine is: 2.5 - 3.5 miles on the treadmill at 3.8 mph and at a 3.2 degree incline. Usually takes 42 to 54 mins. Then (this is new) 10 minutes or so on an elliptical machine. I'll be increasing this as I become more used to the machine motion. I discovered it's better to do this machine first, then the treadmill. It cracks me up when I recall the first day at 260 lbs. After 10 minutes on the treadmill at 3.5 mph and no incline .... I was exhausted and pouring sweat. Now, I don't even break a sweat until about a mile and a half into it and often kick the incline up to 6 or 7 degrees for a quartermile just to get a good sweat going. Then, 50-60 situps on an inclined bench. Then, 20 or so "crunches" on one of those ABS chairs they advertise on TV. My wife bought it a year or so ago, but I never tried it. It definately hits muscles that you don't use doing sit ups. Next ... a workout with weights. At first I did very light weight and lots of reps, but three weeks ago I shifted to a heavier, lower rep weight lifting routine. Bench presses with 100 lbs 'till it burns" .... then bicep curls, tricep pulls, and a couple of other upper body workouts. I repeat this for three sets. I also do leg lifts and leg curls. I alternate the upper body and leg workouts on a daily basis. I do all this at 5 am and finish up at about 6:30 or so. I found if I don't "get-'er-done" first thing in the morning, I find it more difficult to get to it later. I am actually beginning to enjoy it in a weird way. :-) I read with interest about your new Trek and even found a local dealer. I think I'll wait until spring, though. And congrats on your progress! Best regards, RCE > > Exercise helps increase your metabolism overall, so you burn more > > calories all the time, not just when working out. [quoted text clipped - 5 lines] > the long haul. I believe both must be done, and then the exercise should > continue lifelong. Agreed, but you've been putting in two months. That has to have had some effect. Also, there's water weight to consider. You are not only eating fewer calories, but also probably taking in far less salt than you did. That has to help. > > What is your exercise routine, incidentally? > [quoted text clipped - 11 lines] > the treadmill at 3.5 mph and no incline .... I was exhausted and pouring > sweat. A year ago - January 3, 2006 - I was only able to work 7 minutes on the recumbent stationary bike. Now, I don't even break a sweat until about a mile and a half into > it and often kick the incline up to 6 or 7 degrees for a quartermile just to > get a good sweat going. [quoted text clipped - 14 lines] > "get-'er-done" first thing in the morning, I find it more difficult to get > to it later. I am actually beginning to enjoy it in a weird way. :-) I enjoy exercising too. Never thought I'd see the day. But I never thought I'd see 41 either, and that's but two weeks away. Your routine is a lot longer than mine. No wonder it's coming off so quickly! > I read with interest about your new Trek and even found a local dealer. If you are in SE PA, by all means patronize Bikesport: http://www.bikesportbikes.com/frontpage.cfm They have been wonderful to me, from Kathy spending two hours with me picking out the bike to Peter's walking me through balancing in the parking lot. The poor fellow gave up part of the store Christmas party to do so. I > think I'll wait until spring, though. > > And congrats on your progress! Thank you. Neil 385/275/220 RCE, great job on the weights. I feel the weights are the most important aspect to increase your metabolism overall. Muscles burn much more calories at rest when they are busy making new muscle fibers after a heavy workout. In fact it is such an issue with those who do heavy weight training, that night time when sleeping is very critical. When you lift weights, the burn you get is actually muscle fibers tearing. When you build muscle it is your body responding and healing itself. All this burns calories. Most of the healing is done when sleeping. So the issue that arises is that your muscles burn to much calories and don't grow. You need protein to help in this process. So before bed I usually like to try and have a nice big bowl of cottage cheese. It is high in protein, keeps you full, and digests slowly for the night. So it really aids in your muscle building. More muscle building uses more calories. Most of the protein from the cottage cheese is used in building more muscle so it is not stored as fat. Good job on increasing the weights. I will be doing that as well this week. The most efficient way to burn the most calories is to lift for strength and growth. - Max out at 5 to seven reps = strength trainers - Max out at 6 to 10 reps = Body Building - Greater muscle size - Max out at 12+ reps = more definition - cutting - Endurance trainers So the greatest calorie burning activity comes with the body building routines where you burn more calories at rest with muscle building. Then alter on, the more muscle you have the more calories they burn. It is a win win situation. If you have not have already you should check out the bodybuilding.com forums. There is a treasure trove of information in there. They have sections on loosing fat, nutrition etc... http://forum.bodybuilding.com/ Best Wade > Started slow, but am building it up over time as my stamina improves. > Right now, two months into my self-designed "program" my typical [quoted text clipped - 38 lines] > > RCE SignatureJoin me and watch as I loose 20 lbs in 30 days. http://www.20lbsin30days.com http://www.20in30.org ----== Posted via Newsgroups.com - Usenet Access to over 100,000 Newsgroups ==---- Get Anonymous, Uncensored, Access to West and East Coast Server Farms at! ----== Highest Retention and Completion Rates! HTTP://WWW.NEWSGROUPS.COM ==---- > Good job on increasing the weights. I will be doing that as well this > week. The most efficient way to burn the most calories is to lift for [quoted text clipped - 17 lines] > > Wade Good info. Thanks. RCE Right, I totally agree. This is not for everyone and is in no way a long term solution. Yeah for sure if there are any underlying medical conditions this type of program is a BIG no no. Some time this month I think I will put up on my site the top 10 ways of how rapid weight loss could be dangerious. You could damage your heart, could damage other vital organs, loose muscle, etc... For me though I am very in tune with my body and have high endurance. Even though I have packed on the pounds these last couple of years it should not take me long to get back in the swing of things. This is just my "Kick Start" routine to get back in shape. Once I loose the 20lbs of fat by the end of of the 30 days. Then I cut back the cardio and up the weight training and calories... By then my metabolism should be in high gear and the added muscle should continue to burn fat. Best Wade > Good for you! > [quoted text clipped - 3 lines] > malnutrition. But aside from that, it appears safe. I still don't > recommend it as a goal, however. SignatureJoin me and watch as I loose 20 lbs in 30 days. http://www.20lbsin30days.com http://www.20in30.org ----== Posted via Newsgroups.com - Usenet Access to over 100,000 Newsgroups ==---- Get Anonymous, Uncensored, Access to West and East Coast Server Farms at! ----== Highest Retention and Completion Rates! HTTP://WWW.NEWSGROUPS.COM ==---- Wow, you are very miticulas with your record keeping. Awesome. Good job. Wish I had time to keep records like that. I have just been using my camera to record my progress and adjust my excercise routine/diet accordingly. Best Wade > I am new to the weight loss program, so I don't know if 20 lbs in 30 > days is healthy or not, but I've done it and am feeling fine. On Oct [quoted text clipped - 37 lines] > > RCE SignatureJoin me and watch as I loose 20 lbs in 30 days. http://www.20lbsin30days.com http://www.20in30.org ----== Posted via Newsgroups.com - Usenet Access to over 100,000 Newsgroups ==---- Get Anonymous, Uncensored, Access to West and East Coast Server Farms at! ----== Highest Retention and Completion Rates! HTTP://WWW.NEWSGROUPS.COM ==---- > Wow, you are very miticulas with your record keeping. Awesome. Good > job. Wish I had time to keep records like that. I have just been using [quoted text clipped - 4 lines] > > Wade It's my engineering background. I think everybody needs to create a "measuring stick" of some sort to provide continuous motivation. Otherwise, let's face it, the process can get boring and you risk losing resolve. The measure could be records or pictures or whatever, but it adds a real time feedback, rather than a future expectation. I actually enjoy keeping the records and plotting the results. Here's a pic of my overall weight loss chart so far: http://www.eisboch.com/chartdec25.jpg RCE > Hello Guys and Gals, > [quoted text clipped - 24 lines] > > Wade See ya in the emergency room stats > See ya in the emergency room stats Why? RCE > > See ya in the emergency room stats > > Why? No reason other than Ms. Heil says so. > Hello Guys and Gals, > [quoted text clipped - 31 lines] > http://www.20lbsin30days.com > http://www.20in30.org Hi Wade, Your approach is interesting, but I note that you haven't included any veggies or fruit in your diet. Also, 147 pounds sounds very light for a man - how tall are you? And please don't think me a troll for saying this, but your post and blog read better after a spell check. You want to LOSE 20 pounds, not LOOSE it, unless you want the 20 pounds to start running around loose. And it's your WAIST, not WASTE, you want to lose. Best wishes, and I look forward to reading your blog. Neil 385/275/220 Neil, Thanks for the compliment. Yeah I hate to say this but I don't normally eat fruit and veggies as I don't like the taste of them. I know this is really bad and I need to somehow get to the point where I can stomach them... To help compensate I drink alot of Myoplex Carb Sense Nutrition shakes throughout the day. Plus I am very good with taking my vitamins and suppliments. Which I will hopefully go through in greater details as I get caught up on my posting. On my photo blog I am currently only pu to day 3. I am actually on day 8 of my routine. I lost about 3 to 4 lbs last week. This should start incresing though. My spelling lol. Yeah I know about all my typos. I get so busy sometimes that I don't take the time to go back through what I wrote and sometimes rely on spell check to much. I will have to work on that. Duly noted. Best Wade > Hi Wade, > [quoted text clipped - 11 lines] > Neil > 385/275/220 SignatureJoin me and watch as I loose 20 lbs in 30 days. http://www.20lbsin30days.com http://www.20in30.org ----== Posted via Newsgroups.com - Usenet Access to over 100,000 Newsgroups ==---- Get Anonymous, Uncensored, Access to West and East Coast Server Farms at! ----== Highest Retention and Completion Rates! HTTP://WWW.NEWSGROUPS.COM ==---- |
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