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Fire Man Joe
Distinguished Member
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Posted: 27 February 2007 03:06 am |
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Having a hard time getting the scale to budge.
Work out most days except weekends and try to watch how much I eat.
Exercise:
Run 2-3 miles
lift weights about 1/2 hr.
Drink protein shakes for breakfast prob 4-5 days a week. about 220 cal
We probably eat too much fast food on the weekends. 
Weather is getting nicer so maybe getting out more during the day will help.
Current weight - 238 lbs
height 6ft.
Goal - to get down to about 200 lbs.
Suggestions, tips are welcome
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Nir
Senior Administrator
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Posted: 27 February 2007 12:27 pm |
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To do the calculations I assumed you are 30.
Unadjusted RMR = 2078 (don't eat less than this!). Ideal fat loss in this range: 2429 .. 2738.
Protein target range: 162g - 195g (spread evenly throughout the day)
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Thav
Member
| Joined: | 9 January 2006 |
| Location: | USA |
| Posts: | 45 |
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Posted: 27 February 2007 02:55 pm |
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Hi Fireman! Looks like you're in a similar situation like me! I wish you luck.
The one thing that has worked for me is counting calories. This will especially help with your fast foods. It's quite amazing how many calories just a simple cheeseburger contains, let alone the fries. Instead of eating that, find a fast food place that offers salads or other choices instead of fries. Remeber to get light dressing. Try to cut fast food down to a once-in-a-great-while thing, instead of every weekend.
If you drink lots of protein shakes for breakfast, and are lifting weights, are you replacing fat with muscle? The scale may not be moving, but your body composition might be. "Weight Loss" is really just "Fat Loss." Check your measurements.
This site has wealth of information for you, especially the calories burned / calories eaten calculators. Use this great resource to its fullest. Use the BMR and RMR to calculate where your caloric intake should be. And remember, you won't drop 38 lbs in 2 or 3 weeks and keep it off. Shoot for 2 lbs a week. You're not on a diet, you're changing your diet - it's a lifestyle change.
Good Luck
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Fire Man Joe
Distinguished Member
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Posted: 27 February 2007 08:48 pm |
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Thanks for the information! I was wondering how many calories I should aim for to lose weight. I am 38 yrs old so that may change the calories I would need to cut down on to lose.
Counting calories is hard when the calories aren't listed at restaurants and with home made dinners.
It is also going to be hard to count calories once I get back to doing construction work. Last year I either didn't eat all day or just took fruit for lunch. Then late night is when I get trapped!
Ran 2 miles this am, had a protein shake for breakfast, starving now. Wife and I are trying to count calories and see how things go.
Also did weights for about 20 min.
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Nir
Senior Administrator
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Posted: 28 February 2007 06:40 pm |
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Revised for age 38 - slightly lower.
Unadjusted RMR = 2038 (don't eat less than this!). Ideal fat loss in this range: 2382 .. 2685.
Protein target is based on weight, not age, so remains unchanged (see above).
When working, you can pack a lunch and work out the calories in your lunch in advance. (Easier said than done, but can be done.)
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Fire Man Joe
Distinguished Member
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Posted: 1 March 2007 03:39 am |
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I was not able to go for my jog because it was blowing snow today and not fun conditions for running.
Had a snag at lunch because I ended up finishing food my wife doesn't finish! If her eyes weren't bigger than her stomach then it would be easier to lose weight!
I did make a healthy dinner.
Baked chicken, baked potatoes, carrots and brussel sprouts (wife does not show any appreciation for brussel sprouts ) She is sick though, so she has to eat what I make.
Writing down my calories now in a little book I keep with me to try and stay in range, so far so good.
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Thav
Member
| Joined: | 9 January 2006 |
| Location: | USA |
| Posts: | 45 |
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Posted: 1 March 2007 05:53 am |
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Use the calculators on this site and determine a deficit that will allow you to lose 2 lbs a week. Crash diets are NOT the way to keep weight off - losing 10 lbs in a week may seem great, but once you stop your crash diet, you'll gain 12 back. Planning on losing more per week may lead you to gaining some back later. A slow weight loss will really emphasize your diet change, and allow you to keep the weight off.
If you have problems with big eyes, here's two things that will help:
1. Smaller plates. With large plates, we tend to add large amounts of food, and we're conditioned to finish it all. Use a smaller plate to get less food. Also, don't pile it on and fill the plate to the edge. Our plates have a 1.25" blue border around the edge. I try not to put any food on the blue, so my plate is that much smaller in my eyes. The only time I use big plates are at salad bars that have lots of fresh veggies.
2. Food Scale and Measuring Utensils. Measure out your meals. It may take longer, but you'll know how many calories you're consuming.
Snags can happen, just don't make a habit of them.
Let's start the "Wierdoes who like Brussels Sprouts" club. I love brussels sprouts, my wife doesn't. I often overcook them. I wish I had a little steamer I could cook them in, but I usually microwave them. A little smart balance on them and yum.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4179 |
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Posted: 2 March 2007 09:17 am |
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Did you see the newsletter on Brussels sprouts?
You might find it interesting!
Peter
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Fire Man Joe
Distinguished Member
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Posted: 4 March 2007 09:41 pm |
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Thanks for the brussel sprout support guys! And all the good advice.
Weighed in this morning at 234.8
lost 2.4 lbs since I first started counting calories.
I am now writing down what I eat everyday, exercise most days, taking the weekends off, so far so good!
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Fire Man Joe
Distinguished Member
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Posted: 9 March 2007 07:51 pm |
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Was counting calories for awhile but it did'nt seem to be working very good. lost a little bit of weight but not as much as I would like. But I do seem to be getting able to left more weight which is a plus.
Me and the wife read an article where you cut your calories by 20% one day and then next day you have the regluar amount of calories for that day. Will see how this diet goes for us for the next week or so.
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Thav
Member
| Joined: | 9 January 2006 |
| Location: | USA |
| Posts: | 45 |
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Posted: 16 March 2007 02:38 pm |
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How'd this week go? Just remember, don't expect to drop 10-15 lbs a week. 2-3 is considered healthy. If you're weight lifting, you may also be losing fat and gaining muscle.
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valnadeau
Senior Member
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Posted: 17 March 2007 01:59 am |
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| good luck on your weight loss it takes time and effort but keep us updated and let us know how that week works out for you
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Fire Man Joe
Distinguished Member
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Posted: 17 March 2007 10:18 pm |
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Have in general been watching what I eat and have lost another couple of pounds. Things have been busy and the kids have been on spring break so it's hard to follow a strict regimen. Still I feel I've done really good. It's good to see the scale move downwards.
This week I plan on attacking my workouts more consistently and the kids will be back in school so that will make it easier.
It really helps me alot having you guys come here and encourage me. Thanks!
Hopefully next time I can write down 230 as my new weight!
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valnadeau
Senior Member
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Posted: 17 March 2007 10:42 pm |
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| i have to say if you were able to still watch what you ate all week with the kids home you are doing good keep up the good work
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Fire Man Joe
Distinguished Member
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Posted: 21 March 2007 02:27 am |
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On my down day of taking in less than 25% of my calories I tried some frozen South Beach diet dinners and let me tell you they were really disgusting. We plan on giving away the ones we have left in our freezer. In fact, they are so bad they discouraged my wife from her diet and she is no longer motivated.
That's why people lose weight on the South Beach Diet. They take one bite and then don't finish their meal because it tastes so bad.
Last edited on 21 March 2007 02:30 am by Fire Man Joe
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trimB
Distinguished Member
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Posted: 21 March 2007 09:21 pm |
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Funny post!
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Fire Man Joe
Distinguished Member
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Posted: 22 March 2007 06:55 pm |
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| I decided to weigh in a couple days early and I weigh 229.4 now according to our digital scale. So I am making progress despite drawbacks of not always being able to follow the diet closely.
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valnadeau
Senior Member
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Posted: 22 March 2007 09:05 pm |
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| GREAT JOB... it seems like you are losing weight with what you are doing now so id stick to it and only change things when the weight stops going down and EVERYONE has days they dont stick to the diet..
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Fire Man Joe
Distinguished Member
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Posted: 24 March 2007 02:44 am |
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So far it hasn't quite been a month and I've almost lost 10 pounds. By posting my progress it helps me to keep track, and this has really motivated me. It helps me to see that I actually can set my mind to losing some weight and getting into better shape. My blood pressure has been good and I feel healthier.
I appreciate this forum, it's a really great motivator.
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valnadeau
Senior Member
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Posted: 24 March 2007 03:22 am |
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Fire Man Joe wrote: So far it hasn't quite been a month and I've almost lost 10 pounds.
THAT IS GREAT!!!!!!!GOOD FOR YOU 
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Fire Man Joe
Distinguished Member
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Posted: 30 March 2007 07:04 pm |
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Not so great this week I didn't lose any weight, but at least I didn't gain any weight either. It seems to me, in the past I have always been able to lose about 10 pounds, but I can't seem to lose any further than that.
Still exercising, running 2-3 miles and lifting weights, still watching what I eat. We'll see how this next week goes.
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Fire Man Joe
Distinguished Member
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Posted: 9 April 2007 09:05 pm |
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Well I did lose about two pounds last week. But Probably gained some of it back with easter dinner. I will have to work harder this week to make up for what I ate.
I am finding it harder to do my exercising now that work has started back up for me. I do construction so I am more physically active during the day, but I haven't been running really much this past week. Once I get back into the swing of things it will be easier to incorporate the exercise into my weekdays again.
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Fire Man Joe
Distinguished Member
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Posted: 29 May 2007 05:26 am |
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Will I haven't written for a while. Will running a construction business keeps me busy.
Haven't lost the weight I wanted for the month of may. One reason I havent lost any weight is because I tend to eat more when I'm under more stress and dealing with customers. But I did run seven miles today.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4179 |
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Posted: 4 June 2007 06:32 am |
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That's a start to understand what's making you eat more!
Peter
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Fire Man Joe
Distinguished Member
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Posted: 15 June 2007 05:11 am |
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| How do I start? Well I haven't been running for the past week or lifting weights. But was able to lose about 4 pounds. Tonight I did run 3 miles and I feel alot better. I was wondering if anybody has tried QUINOA I read is packed with protein, loaded with fiber and consider a superfood.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4179 |
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Posted: 15 June 2007 05:25 am |
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Use the search button and you'll find a number of references.
Peter
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Fire Man Joe
Distinguished Member
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Posted: 29 June 2007 05:05 am |
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Looking back on what I have posted, I started out weighing 238 lbs and I now weigh 222 lbs. I would like to get down somewhere between 180-170. Our lives are somewhat busy and chaotic at times so it is hard to follow diets and exercise with consistency. But I am trying to persevere this time and not give up.
Last edited on 30 June 2007 03:39 am by Fire Man Joe
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Fire Man Joe
Distinguished Member
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Posted: 18 July 2007 05:02 am |
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| Still am focusing on losing weight, though life has it's problems. I weigh in today at 219 lbs. That's a total of 19 lbs lost to date.
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Fire Man Joe
Distinguished Member
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Posted: 25 August 2007 04:20 am |
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| It's been a while since my last post, but since then I have lost 3 more lbs. I weigh in at 216 lbs now. We have been preoccupied with other things so I haven't been running or eating as much salad and vegetables. Today I ran about 5 miles. Am hoping to be able to get more on track now since things seem to be settling down.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4179 |
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Posted: 30 August 2007 08:08 am |
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Great to hear the progress. It doesn't have to be fast.
Peter
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Fire Man Joe
Distinguished Member
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Posted: 31 August 2007 05:03 am |
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Thanks Peter.
It's been very busy at work to find time to do my running after work. Its hard to find time for my exercising because either I'm doing concrete or building. So I get home tired lately. But my seven year old always wants to go ride his bike so thats my motivation to get me off the couch. so the past couple of days he had me outside running while he rides his bike which is good for me.
I also joined the sept. 1st challenge but didn't think I was going to lose the 10 pounds I posted. but weighed in today and I weighed 212 so that's 26 pounds I've lost to date.
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Thav
Member
| Joined: | 9 January 2006 |
| Location: | USA |
| Posts: | 45 |
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Posted: 21 September 2007 06:02 pm |
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Hey Joe, grats on the weight loss. Sounds like you're really running like crazy mad. I can only do about 2-2.5 miles right now, mainly because I don't have the time to do any more - that and it'll be a few years before my son is riding a bike.
You're a little bit ahead of me, probably more so since your last post. I'm about 216 right now. I see you have a construction business, do you actually do construction? If so, I'm jealous -- I mash a keyboard all day.
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Fire Man Joe
Distinguished Member
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Posted: 22 September 2007 04:41 am |
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Thanks Thav for the encouragement but I'm not running like crazy mad. I haven't been running too often lately. But I was able to sneak out for a run this afternoon which I did run 5 miles. I wish I was able to run every day 5 miles that would be great.
Yes I really do have a construction business and I also do the construction part of it to. But sometimes I think it would be easier to have 8 to 5 job. The nice thing about this business is we're never in the same place for more then a week or so. Unless we are doing A basement foundation or building something which is a bigger job and takes longer. So I guess we can both envy each others jobs.
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Fire Man Joe
Distinguished Member
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Posted: 17 October 2007 01:37 am |
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I am down to 207 lbs now. Since I weighed 238 last winter that's a loss of 31 lbs. Somehow it doesn't feel like I've lost 31 lbs. Shouldn't I feel different?
I am having a great time pulling up my pants now though. If I don't have my belt on, they just fall off. I don't want to spend the money on new pants though if I am going to keep losing weight.
I haven't even been running. Life's just been too busy.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4179 |
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Posted: 26 October 2007 04:04 am |
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Congrats on the success. And I'm glad you're enjoying pulling your pants up because I'm not sure everyone else would like to see them down!
Peter
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Fire Man Joe
Distinguished Member
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Posted: 26 October 2007 11:13 pm |
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You made me and my wife laugh Peter - thanks!
Down to 205 lbs now! It's been a struggle....Still can't get wife to eat brussel sprouts...
Ran 4 miles today. Unfortunately wife wants to eat dinner out.
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Sassykat
Distinguished Member
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Posted: 20 November 2007 11:41 pm |
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I haven't been able to get back in the habit of exercising again. Life has just been too busy. We have been eating out and eating convenient foods so my weight has been sticking in the range of 205-207.
I still want to get below 200 lbs by the end of the year. I will try to eat smaller portions for dinner and quit the late night snacking before bed.
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Fire Man Joe
Distinguished Member
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Posted: 20 November 2007 11:48 pm |
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| Whoops! I was logged in under wifes username when I posted the last post! The risks of both of us posting on here I guess.
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Fire Man Joe
Distinguished Member
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Posted: 29 November 2007 11:58 pm |
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| Today's weight 207 lbs. I have started exercising again.
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voodoodoll
Distinguished Member
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Posted: 30 November 2007 12:03 pm |
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wow, ive just figured out that you are mr sassykat- how cool and what a lovely wife you have! good luck with getting back into exercising, i hope you reach your goal of getting under 200lbs by the end of the year
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Fire Man Joe
Distinguished Member
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Posted: 6 December 2007 12:54 am |
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Thanks for the encouragement Voodoodoll! Actually I think she should be called Mrs FireManJoe. I drag her to all of the fire dept fund raisers.
I have been keeping better track of what I eat. This morning I weighed 205 lbs.
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DeterminedGal
Distinguished Member
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Posted: 6 December 2007 01:06 am |
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Way to go on your weight loss. Keep up the good work!!!
Food for thought: Maybe you should be called Mr. Sassycat. Hmmm....what does your wife think of that?
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Sassykat
Distinguished Member
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Posted: 6 December 2007 01:13 am |
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I think Mr SassyKat sounds very nice. Has a nice ring to it. It sounds good, endearing, don't you think? And it's not something you hear every day. It's unique.
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Fire Man Joe
Distinguished Member
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Posted: 6 December 2007 11:11 pm |
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Hey! I feel like I'm being ganged up on and being picked on by the ladies.
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DeterminedGal
Distinguished Member
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Posted: 7 December 2007 01:16 am |
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| And you know you're loving every minute of it!
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Fire Man Joe
Distinguished Member
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Posted: 10 December 2007 10:30 pm |
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| Well its been snowing and I don't feel like running in the mud. Maybe instead of running I can convinced sassykat that we need to buy some crosscountry skies if it keeps snowing.
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Fire Man Joe
Distinguished Member
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Posted: 31 December 2007 12:24 am |
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| I've gained a few pounds over the holidays. I weigh 208 lbs. I need to get back on track though. It has been sooo cold so I haven't been running. Once in a while I do exercise inside the house. I may have to count calories again.
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Fire Man Joe
Distinguished Member
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Posted: 13 January 2008 11:36 pm |
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| Well It's been very cold here so I haven't being running. It's hard to get motivated when Its been 20 to 30 below zero. We got paged out to respond to a structure fire at two in the moring. So I figure if I can respond to the structure fire in below freezing weather then I decided that I can run in it too. So I ran four miles today after very minimal sleep. And I am begining to start counting calories again so I can reach my goal.
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trimB
Distinguished Member
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Posted: 14 January 2008 05:59 pm |
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| Wow that is dedication! I know every time I go running while it is raining, I think I am pretty hard core. I sing the Rocky theme song in my head, haha!
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Sassykat
Distinguished Member
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Posted: 14 January 2008 06:08 pm |
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| Happy Birthday Fire Man Joe! I know you'll reach your goal!
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