| .robb.'s Diary |
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.robb.
New Member
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Posted: 16 March 2006 07:58 pm |
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My name is Robb :D , I'm 26, 6'0 and 371lbs. I started putting weight on in a dramatic way when I was a senior in High School.
I figured that I would start by answering the questionare in "The Biggest Loser" book on page 22.
Q: Why do you want to lose weight? List the most important reasons you can think of- for example, to look better, have more energy, be able to play sports, be more self-confident, improve specific aspects of your health and so forth.
A: There are many reasons... Get off of this #%@&! CPAP machine, not get diabities as other family members have, not have heart attacks as other family members have, not die at an early age as other family members have, not get winded when performaing simple tasks, have a waist line, be able to be an active father with my kids (don't have any yet) and to feel healthy and not so #%@&! sluggish.
Q: Next, take each of those reasons and reflect upon how your life will improve if you address them. For example: How will looking better benefit you? With more energy, what will you do that you are not doing now? How will playing sports enrich your life? Why do you want to be more confident and how will it improve your life? What will your life be like in the absence of overweight-related health problems? How will you feel if you do all these things?
A: Getting off of the CPAP is important to me because I really, really miss cuddling with my wife and not being restrained during the night by what positions I can and can not sleep in. I think the health related reasons are self explanatory. It really embarasses me that the simplest things will wind me. I leads to me not wanting to do them and I end up doing less and less over time. Being an active father to my kids will be important to me because I do not want to sit back and just drop them off at practice. I want to be able to help them one-on-one away from the field, classroom, etc. without my fatigue being an issue.
Q: Finally, set some weekly, doable goals for yourself to help you move forward in a positive manner. Depending on what you wrote above, ask yourself such questions as:
What can I do this week to improve my appearance? (Waist line)
A: Eat right and excercise. Heh, isn't that the obvious answer? :D I plan on keeping a food journal to help me eat right.
What can I do this week that will increase my energy?
A: Get off the couch and do something! This week I plan to focus on cardio more than anything.
Q: What sports, excercise or other physical activity can I do this week to improve my fitness? When and how often will I do it?
This week I plan to utilize the treadmill and Gazelle on a daily basis. I am unsure at this point as to the duration.
Q: What can I do this week to boost my self confidence?
A: Achieve the daily goal that I set.
Q: What actions will I take this week to improve my health?
A: I am going to excercise daily. I am going to watch what I eat and keep a food journal. I only smoke when I go to my father's house so I will either not smoke while there or avoid going there all together if need be.
Well... that helped me to get focused. I have many goals but the big one is to lose 150lbs. Nothing to it but to do it, right?
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NevD
New Member
| Joined: | 26 October 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 16 March 2006 11:25 pm |
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Hi Robb -
First - good luck and well done for starting to take control. The next step is not to overdo things and end up quitting. Sorry to sound so negative but it does happen when the approach isn't correct.
If you exercise properly and regularly, you should make good progress, but don't restrict calories too much. I regularly hear people talk about 1200 calories a day like it was one-size-fits-all!
I computed your stats, and you should lose weight quite successfully on around 3600 cals a day at your current weight. Try to make sure you don't get more than 80 grams of fat (that's 20% of the calories). Should help you burn body fat.
But you should also make sure that you get enough protein to replace the muscle you'll be burning with the exercise. Aim for around 225 grams (I know - sounds a lot) of protein - that's 25%.
See how that goes and adjust things to suit as your body weight decreases.
And let us all know how you get on. It's a very supportive 'club' here...
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.robb.
New Member
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Posted: 17 March 2006 05:50 pm |
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Thanks for the encouragement, nevd. Now you are going to frown at my calorie intake yesterday...
Breakfast:
Granola Bar- 120
Banananananana- 121
3 cups of water
Snack:
Asparagus- 20
Spinach- 40
Orange- 62
3 cups of water
Lunch:
Carrots- 25
Tuna- 80
Bread- 150
Diet Rite- 0
Dinner:
Bell Pepper- 33
Chicken- 100
Salsa- 10
Tortilla- 130
Sour Cream- 40
Asparagus- 20
Spinach- 40
Snack:
Pepper- 33
Chicken- 100
Salsa- 10
Tortilla- 130
Total of 1,264 calories
Excercise:
Total of 30 Push-Ups through out the day in incurments of 10.
Total of 60 Squats through out the day in incurments of 15.
About an hour total on the Gazalle.
My body is sore... and it feels good. :D
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Betterbe
New Member
| Joined: | 25 February 2006 |
| Location: | Missouri USA |
| Posts: | 49 |
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Posted: 17 March 2006 08:57 pm |
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| I just want to say "May God Bless You"....on your weight loss. I also weighed in over 350 lbs. Now I am at 317.....God has been very good to me, for I am unable to do the exercises that I need to do to speed up the weight loss, due to medical reasons. However, I have changed my life style eating since Jan. 10 and have never regretted the change. You can do it with God's help and much encouragement.
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.robb.
New Member
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Posted: 18 March 2006 06:25 pm |
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My body is feeling good today! I don't feel sluggish at all.
Yesterday's meals:
Egg- 60
Salsa- 10
Tortilla- 130
Milk- 80
Green Beans- 20
Asparagus- 20
Salsa- 10
Sour Cream- 40
Tortilla- 130
Chicken- 100
Carrots- 25
Popcorn- 100
Dinner was mostly off of the Weight Watchers menu from Applebee's:
Shrimp and Steak- 370
Onion Soup- 150
Raspberry cake- 230
Fruit Salad- 150
Veggie Salad- 100
Total calories:
1725
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