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Mark
New Member
| Joined: | 4 March 2008 |
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| Posts: | 2 |
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Posted: 4 March 2008 10:45 pm |
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Weight has always been a challenge for me. Since the 4th grade, I've been steadily increasing. However, since entering high school (now a junior there), I've gained a whopping 30 pounds or so. 
It was a combination of no exercise, loads of junk food (chips, sweets, fries-- you name it!) and eating when I was sad or bored.
I'm trying to turn back the clock, and quickly. My blood sugar was last measured at 99mg/dl at a local doctors office. This is one point away from being "pre-diabetic". Actual diabetes is 125mg/dl+.
For the last month, I've been yo-yoing between healthy and sedentary. I was sick with the flu for a week, which explains it partially.
However, my starting weight was 228 pounds. I currently weigh in at about 224. According to CPH, my RMR is in the range of 2,795 - 3,507, depending on my activity level. (I'm 5'8.5")
I've been doing this for the last week or so:- eating INCREDIBLY healthy
- cheerios and an apple + water for breakfast
- a turkey sandwich (skip the cheese and mayo, please!) on a whole wheat wrap with a large serving of salad and yet another apple
- a salad consisting of lettuce and shredded carrots (lemon juice for dressing) + a small piece of low-fat, low-calorie, high-calcium (20% DV per serving) cheese + whole baby carrots + another apple
- if I am still hungry towards the end of the day, I might snack on
- carrots
- apples
- the occasional banana
- more lettuce
- water.
- going to the gym DAILY
- 60 minutes on the treadmill, varying between RUNNING (8.0mph), JOGGING (5.5mph), and WALKING (3.5 mph)
- avg calories burned daily @ gym: 500
- avg heart rate on treadmill: 155
- resting heart rate: ~80
- stop being lazy
- instead of using the remote, get up and change the channel
- instead of putting something off for later, do it now
- why go up the stairs once when you can do it several times for each thing you bring upstairs?
- ABSOLUTELY NO ELEVATORS!!!
- CALORIE RESTRICTED DIET
- Today, according to my extremely rough estimate in an excel spreadsheet, the # of calories I've eaten today ranges from 900 - 1400.
- ^ usually within 10% of that
So as you can see, I'm extremely motivated to reach an ideal weight (which is anywhere from 140 - 180 or so). I have a large frame, so getting to my "ideal" weight might make me look kinda sickly. I'll see what happens sometime this year, hopefully.
However, I was wondering if any of you have any advice, or if you think the above plan is "doomed" for failure and "crash and burn". I've been on a crash diet before, but THIS is different. I feel more energetic, and I'm gradually increasing my stamina on the treadmill. I never feel "dead" tired, nor do I get insane sugar cravings.
I eat the above food listed throughout the day, I don't tend to eat more than 300 - 400 calories at once. Otherwise, I'd be hungry and go into "starvation" mode, which would completely destroy my plan.
The ONLY positive signal I've received so far is that my jeans don't fit correctly anymore. They were tight on me two months ago, but now if I try to run in them, they start to, er.. I need a belt. 
Last edited on 4 March 2008 10:57 pm by Mark
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NevD
New Member
| Joined: | 26 October 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 4 March 2008 11:20 pm |
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Hi Mark -
I was struck by two things you wrote in your post:
1. According to CPH, my RMR is in the range of 2,795 - 3,507, depending on my activity level. 2. Today, according to my extremely rough estimate in an excel spreadsheet, the # of calories I've eaten today ranges from 900 - 1400
I think you'll agree there's something of a discrepancy there...
Believe me, I've been where you are, and I know your frustration in wanting to achieve your aim in the shortest possible time. But, remember the tale of the tortoise and the hare? Effective weight loss is a bit like that, whether Aesop knew it or not.
I lost weight many times in my life, and always put it back on again - except last time. What made the difference? A reasoned approach, a patience with results, a determination not to get freaked out if the scales didn't read less each morning...
The list goes on, but it is based on doing the right things most of the time, taking small victories as milestones were passed, maintaining a positive frame of mind with affirmations.
Above all, visualise where you want to be, and bring it regularly to mind.
All the information you need to succeed is here on CPH.
But, it'll only work if you use it.
Best of luck.
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Nir
Senior Administrator
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Posted: 5 March 2008 05:02 am |
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With your unadjusted RMR at 2033, you should go no lower than 75% of this (=1525) without close medical supervision, so I suggest increasing calories somewhat.
If you have such a large uncertainty about how much you've eaten (900..1400) it suggests in my mind you don't have much control over what you're eating [accepting foods from others?] I say that as somebody who uses fractions in my calorie calculations so I guess I am biased the other way.
and I agree with everything nevd has said above - it is all good advice!
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DaniMae1
Distinguished Member
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Posted: 6 March 2008 12:42 pm |
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| Wow, you eat healthy for a young person. I don't even get that much fruit! You CAN do this! Lots of people do! Just remember that being fat is sooooo bad for you in the long run! One of my big motivators was not wanting to be old and fat in a wheelchair. I know people in their 70's who are in great shape and still active. I want to be that at 70! Think to the future and of you are young, so think of being young a hot!
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cportwine
Distinguished Member
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Posted: 25 March 2008 09:08 pm |
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| It sounds like a good plan and like you have it under control. Just make sure you get a variety of foods. Otherwise, you might break from eating the same foods all the time. Be creative. Also, I would really encourage rewards for yourself when you do good or accomplish a goal. I would allow myself a treat of some sort. Anywhere from a candy bar to new cloths, etc. you get the idea. Otherwise, it sounds like a good plan. Good Luck,,,keep us posted on your accomplishments.
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BlackDiamond
New Member
| Joined: | 7 October 2007 |
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| Posts: | 204 |
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Posted: 8 April 2008 04:10 am |
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Wow you sound really dedicated. I really need to lose a good amount too. Im 16. 5'6 and weigh a buttload more then i should. I know i should eat more salads and fruits like you are. It would help me so much more. You do alot more then i do. I mean i dont go to the gym or anything, im afraid to go alone. Walking alone isn't much of a good idea either i get so freaked out like someone is following me. I agree with cport. Little rewards might help so you dont totally get off track and bomb it. Dont pressure yourself to the point of insanity, that will only make it harder. But dont slack too much. Anyways i dont know if you wanted to kno or anything but my goal here is to drop 30 by Dec 31 at the latest. I think its doable and its not too extreme. Me, personally, I'm writing down everything that i eat and am starting to cut down my intake there. I already have a little plan(not a diet) going. It's not taking any weight off so far. But i mean it has to be making me a teeny bit healthyer... i hope.
Anywho. If you wanna talk more im here. We can share our little ummm... achievements? You know, how we are doin and stuff. I think it might help both of us. :]
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egyptianboxer104
New Member
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Posted: 8 April 2008 06:00 pm |
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you have some really great stuff here! it's okay if you don't notice results right away on the scale. If you notice yourself getting slimmer, you may just be losing the fat and gaining the muscle. But don't get me wrong, your weight is important, but don't get discouraged if you don't loose 5 pounds in 2 days. weight loss will come gradually as long as you keep this regiment and stick to it the whole way through!
GOOD LUCCKK!!! :)
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