Married 4 years, work 12 hours a day in a chair.

[dieselgeek]

It's time for things to change. I've started by changing my diet. I order most of my meals from "my fit foods" It's a place here in DFW that has portioned meals. I've bought some protein powder, BCAA,Multi V and some fish oil. 3 times a week I'm working out w/ a trainer. I hope next to kick up the cardio on off days.

3 weeks ago I was 230 lbs, I'm 220 now w/ a goal weight of 180-170. I rarley drink, I don't have the craving for bad food and I can't see anything from keeping me from this goal. I'll try to keep this thread updated w/ my results.

One more reason for me doing this is my Inlaws are in the worst shape ever. They are diabetic and eat like total shit. I can't see them living much longer, and they refuse to think diet has anything to do w/ it.

 

[Opticsspecialist]

Re: Married 4 years, work 12 hours a day in a chair.

we are in the same boat man, i'm 215-220 i want to get down to 190/180. my issue is i chipped my ankle so i can't run, and hitting the gym seems to be making me heavier cause i'm putting on muscle.

 

[gasser]

Re: Married 4 years, work 12 hours a day in a chair.

Diabetes is rampant in San Antonio and people just won't loose weight and exercise. It is very rare to see diabetic patients who aren't morbidly obese. You can do it if you put your mind to it.

Dr. G

 

[gasser]

Re: Married 4 years, work 12 hours a day in a chair.

Think about what you are eating everyday. Get on the scale every day.

Best of luck.

 

[gasser]

Re: Married 4 years, work 12 hours a day in a chair.

Actually, my physician Grandfather always said success. Luck, he smiled, meant you didn't earn it.

 

[Musicman]

Re: Married 4 years, work 12 hours a day in a chair.

I wish I was 220 haha (that's my goal weight for this year)
Good for you on making a lifestyle change and getting healthy and losing weight.
I to sit in an office chair most of the day and have for the past 10 years.... But recently (3 weeks now) changed my eating (went to a paleo meal plain of sorts) and feel 100 times better... waking up more refreshed, drinking about 3 liters of water during the day... now on to the exercise...hahaha

Keep up the good work
Sean

sorry for the thread stealing ramblings

 

[NRAShooter]

Re: Married 4 years, work 12 hours a day in a chair.

Its tough, but if you want to get in shape you certainly can do it. Not easy though. I suggest you set some goals and work towards it every day. If you have health insurance, log your meals, exercise regime and ask your doctor to send you to a nutritionist. Have the nutritionist set up a diet for you and learn nutrition.

As for exercise, you have to make time to do it. For me, I had to convince myself it is as critical as eating. After that, my mind accepted waking up a o dark way early to work out.

If you can, buy some running shoes or a spinning bike. In many areas, there are 24 hour gyms. If you can't do any of this, try walking with the wife in the AM or PM. I found that, by getting my wife into the new lifestyle and making it a competition by giving her a ten dollars a pound lost reward motivation changed everything. The weight gained penalty was the same. Suddenly diet, exercise and everything else became a family effort with dire consequences.

In the end, if all else fails, your doctor will motivate you. Don't wait until you have a heart attack like I did. Its no fun and even tougher to get fit.

Good luck, I was in your shoes 21 years ago. You can do it.

Good luck.

 

[824jeffg]

Re: Married 4 years, work 12 hours a day in a chair.

best of luck to ya, biggest thing is to get in a habit of at least going to gym, even days when Im not "feeling it" I at least go do a couple sets or hit cardio just enough to break a sweat even if you dont have a earth shattering workout, at least you made it there, you have to condition your daily schedule just like you condition your body, try to get your family, work and other obligations used to the fact that 5-6 days a week your going to be hitting the gym. Again best of luck !

 

[JJones75]

Re: Married 4 years, work 12 hours a day in a chair.

If your very seditary most of the day try to eat foods that are more of a sustanance rather than for energy as "energy foods" are typicaly higher in calories and if your not burning those cals your body will store them.
Some people even do a sort of "fast" during their slow times , having a sensible breakfast then the whole time you are not moving about drink plenty of water with BCAA's in them. The BCAA's will preserve the muscle for being canabalized by the body for energy forcing it to look else where and preserving the muscle. Then for lunch have a meal that is mmostly protein and healthy fats and lots of greens , this will fill you up and not leave any excess calories for the body to store during the second half of the slow day then go back to sipping the BCAA's.
Dont get hung up on eating every couple hrs if your not hungry , your body doesn't run on a clock , to don't have to go to the bathroom according to what time it is , listen to your body and eat when your hungry.
I said eat when your hungry , not bored or thinking about food , listen to your gut , if its not making noise your not too hungry , if it is then drink a big glass of water wait 5 min then eat ameal but eat slowly.

Alos if you can fit it into your day , try to get 45-60 min fasted cardio first thing in the morning , doesn;t have to be much just a steady brisk walk whatever can get your heart rate into the 65% range

 

[JJones75]

Re: Married 4 years, work 12 hours a day in a chair.

Oh to calculate your heart rate

subtract your age from 220 = A

"A" is your max heart rate for your age

Multiply "A"x.65 = target heart rate

Example for a 35yr old person
220-35=185
185 is your max heart rate

185 x .65 = 120 , thats your target heart rate

Optimum fat burning happens the 65%-75% range , above that the body is in much more of a cardio vascular workout mode and will actualy start to burn off muscle for the extra needed energy

 

[netranger6]

Re: Married 4 years, work 12 hours a day in a chair.

I can tell you what has worked for me, after I was told that I was fat by the Army (which I knew..lol). P90x everynight, for the last 3 months, and a liberal diet. I cranked up the fiber intake and veggies, trimmed out the red meat, cranked up the lean white meat (chicken/fish). Put down the beer and Crown Royale, and stayed away from the sweets and buffets, especially the Chinese buffets, full of MSG's.

Now, I started at 254 and according to Army BFI, 26%. Last night, I was 228 and 20%. Not bad. It's a lot of work, and the mere thought of not working out makes me feel guilty, almost as guilty as eating a burger.

My buddy said due to my blood type, APOS, that I benefit more from eating vegetables and not so much on the red meat. Which is unfortunate, as I always have 20-25 pounds of 2" cuts of Rib-Eyes of Strips in the freezer for emergency carnivore moments.

I feel great. Everything is easier, especially washing the crack in the shower, no more fighting with the muffin tops! Guess I just got lazy for a while and let it pile on.

 

[badseed]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: gasser</div><div class="ubbcode-body">Think about what you are eating everyday. Get on the scale every day. </div></div>

The key is to think about what you eat. Getting on the scale everyday helps people with strong motivations. Other people with lesser motivation and determination will get fixated on the scale and if they dont see changes right away they will assume that whatever activities they have done were useless because most people do not see gains on the scale for a few weeks. Good advice is to replace a typical snack with a food that causes the body to burn more calories than the food consists of (ie. broccoli, grapefruit, snap peas etc.)

 

[marshjo]

Re: Married 4 years, work 12 hours a day in a chair.

It sounds stupid, but one of the best ways ive found to keep myself motivated is to take a picture of myself every month just to see where ive been and what i need to work on more.

 

[Lafayette]

Re: Married 4 years, work 12 hours a day in a chair.

Stretch! You will feel a lot better / stronger which will allow you to exercise more effectively.

 

[neeley205]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Opticsspecialist</div><div class="ubbcode-body">we are in the same boat man, i'm 215-220 i want to get down to 190/180. my issue is i chipped my ankle so i can't run, and hitting the gym seems to be making me heavier cause i'm putting on muscle. </div></div>

My body does the same thing, but Im still losing fat. Been getting back into it seriously and the scale says Ive only lost 12lbs, but I can tell just at a glance that I have put on several lbs of muscle and have moved in nearly 4 holes on my belt. After my body became adjusted to working out again, my weight gain plateaued and I began to lose weight faster than I was building muscle. And all that muscle your putting on will metabolize even more and help you lose fat even faster.

I started at 228and dropped to about 220 quickly but then hovered there for a few weeks while my body adapted to working out again. I was obviously building and dropping fat, but the scale was frustrating. Once I realized that I was making progress and I needed to stop looking at the # on the scale like a teenage girl the week before beach season I felt a lot better. Within a few weeks I was dropping weight consistently again at a rate of a couple lbs a week..

 

[JJones75]

Re: Married 4 years, work 12 hours a day in a chair.

I probably repeat this 4-5 times a day to people I help out

"if your not competing in a weight class , your weight doesn't mean shit!!"

The mirror and how your clothes fit is the best indicator of your progress , in fact the mirror realy isn't that good , take pictures every other week and compare those

 

[chad3]

Re: Married 4 years, work 12 hours a day in a chair.

JJones is close with target heart rate:
220-age= max heart rate

THR= (Max - resting)% + resting

This give you the percent of you range of heart rate not from max down to zero.
Chad

 

[shamanlcs]

Re: Married 4 years, work 12 hours a day in a chair.

Dropped 47 lbs by getting a new doctor.Ex-? SEAL-new meds ,35% protein,35% carbs 30% fat EACH meal.Eat a carb snack also eat a protein to stablize blood sugar/metabolism.
NO picking at night.
Running 13 min miles at 62yrs old 245 in bdu,pistol belt two canteens and 45 with two tactical 14rd mags.
You can do it.Attitude="I will go into my grave ,sliding yelling "YEE-HAW".

Oh yea..New younger wife too...seriously She owned a fitness place where she taught the same lifestyle eating habits stuff..
Try it..If you are younger,change NOW,,Good habits are just like BAD habits ..they're Habits..
May need the fitness if the *&^% hits the fan with the way things are going.

 

[terrance250]

Re: Married 4 years, work 12 hours a day in a chair.

Keeping track of your food intake can be difficult, but is key if you plan on losing fat & retaining muscle. There are a few places on the web that can help you record and monitor intake, but the easiest/best way I've found so far is an app called 'myfitnesspal' if you have a smart phone.

I eat on the go a lot, and having access to a food diary has helped a ton. Exercise is obviously important too, but with a crap diet, or eating too much, or even too little, it's hard to shed the unwanted pounds.

I've dropped 30 pounds over the last 3 month, and attribute the majority of it to my diet. I've been exercising too, but have to actually eat more on those days to offset the calories burned during work outs.

Get plenty of protein, some healthy fats, and watch the carbs while maintaining a 500-1000 calorie deficit has worked well for me so far.

 

[dieselgeek]

Re: Married 4 years, work 12 hours a day in a chair.

Lil update, I'm down to 214lbs and I feel I've put on a lot of muscle. I work w/ a trainer 3 times a week and I'm still eating "myfitfoods" I also have a wonderful wife that cooks great meals for me. If I can get my cardio up a lil more I feel like I'll really start knocking these pounds off.

 

[Spazz.]

Re: Married 4 years, work 12 hours a day in a chair.

Speak to your trainer about your calorie intake. To get the maximum benefit from exercise, your body has to be getting the best type of "go fuel" and "recovery fuel". Ask for advice on how many calories per day you should be taking in. In order to lose 1 lb per week, you'll want a 500 calorie per day deficit. One lb is a good healthy goal, and any more than a regular 2 lb per week loss can put your body into starvation mode. That's bad because you start burning muscle and storing fat.

Get a calorie counter (it's 'lame' sounding, but I use My Fitness Pal online and on my phone) and track your daily caloric input. You may very well be surprised at how many calories you're taking in. Pay attention to what you eat. Use your net calories (intake required to lose weight + calories burned by exercise) wisely by making good food decisions. Don't keep the same workout routine. Change it up so your muscles stay 'confused' and working at their peak.

It sounds like you're on the right track, so keep it up! I've managed to go from 245 in January to 206, burning off a lot of fat. I've been making better food choices, eating more whole foods, eating less empty calories, and I've recently taken up jogging again. I've shed 10 lbs in the last 5 weeks using My Fitness Pal to watch my calories and track my cardio exercise. I'm planning on starting P90x and the corresponding diet sometime around October. I tried it before and I was too out of shape for it, so it's my hope that once I get rid of fat and get my cardio in better shape, I'll be able to keep up with the exercises and get into much better physical condition. PM me if you're interested in hearing any more about what's worked for me.

 

[dieselgeek]

Re: Married 4 years, work 12 hours a day in a chair.

I feel like my food is the best part. I would tell him what I was eating and not eating. He told me just to keep that up and I'd be fine. I think more than anything I just have to do more cardio.

 

[Spazz.]

Re: Married 4 years, work 12 hours a day in a chair.

Great, then. Cardio is my weakest link. Strength training comes naturally, but I really have to work on cardio. Again, keep up the good work! Your health is always worth it.

 

[ArcticLight]

Re: Married 4 years, work 12 hours a day in a chair.

I'm in a seditary job but I get up at least eveyr 45 minutes and run downstairs and back...two flights of stairs.

I worked out today and was still sucking wind so I need to get bac to the dojo.

Karate might help, you gain confidnce, you learn a valuable skill...

 

[ArcticLight]

Re: Married 4 years, work 12 hours a day in a chair.

PS STay away from Soda, or anything that has High-Fructose corn syrup - that shit will kill you...

It was approved in 1976 and look at hte obesity rates since then.

Back when a coke only had 4 cups of sugar in it they were "quite" as bad but now it has the equivelant of 12 cups of sugar.

 

[steppenwolf]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: dieselgeek</div><div class="ubbcode-body">It's time for things to change. I've started by changing my diet. I order most of my meals from "my fit foods" It's a place here in DFW that has portioned meals. I've bought some protein powder, BCAA,Multi V and some fish oil. 3 times a week I'm working out w/ a trainer. I hope next to kick up the cardio on off days.

3 weeks ago I was 230 lbs, I'm 220 now w/ a goal weight of 180-170. I rarley drink, I don't have the craving for bad food and I can't see anything from keeping me from this goal. I'll try to keep this thread updated w/ my results.

One more reason for me doing this is my Inlaws are in the worst shape ever. They are diabetic and eat like total shit. I can't see them living much longer, and they refuse to think diet has anything to do w/ it. </div></div>

For as hot-weather a state as Texas typically is, jeez-oh-krist, you people eat way too much, and it's mostly way too much of the bad stuff.

That said, 7-years ago, I was in the same boat as you. I weighed 245lbs. Today I weigh 180lbs. Do the math.

Between then and now, I developed a Spartan-esqe diet and cardio/strength training progam that I was willing to stick to come hell or high-water or my job - even to the point of telling fat-inducing relatives to "F-off" when I didn't want fat-food (which is most of what's out there) forced on me, like around the holidays.

Staying alive required change.

And it takes <span style="font-style: italic"><span style="font-weight: bold">discipline</span></span>, which really means: <span style="text-decoration: underline"><span style="font-weight: bold">YOU HAVE TO WANT TO DO IT</span></span>.

My work-outs are a cobbled-together combo of cross-fit style training. The diet regimen is a combo of the "Paleo-diet," low glycemic, and Medterainean diet on the Greek-pattern, with some of the Lebanese-pattern in there too.

More importantly, early on, I incorporated 3 food "rituals" (or so my sister, with sideways glances, calls them).

These "rituals," or rules, actually worked so well that the pounds shed off - and <span style="font-style: italic"><span style="font-weight: bold">stayed off</span></span> - quicker than I could believe, once my body acclimated or adapted to the dietary stress ...

First (1), is <span style="text-decoration: underline"><span style="font-weight: bold">portion control</span></span>. Whatever you order or make, cut the quantity by 40%.

Second (2), is the <span style="text-decoration: underline"><span style="font-weight: bold">timing</span></span> of when you eat. Don't be slammin' some fat-ass Texas pizza-burrito at 10- or 11 o clock at night and expect to lose weight.

<span style="text-decoration: underline"><span style="font-weight: bold">Eat early.</span></span> Eat any bad stuff <span style="font-weight: bold"><span style="font-style: italic">even earlier</span></span> (see low-glycemic diet for what that stuff is).

Plan presumptively to <span style="text-decoration: underline"><span style="font-weight: bold">not eat</span></span> after 4:30 and <span style="text-decoration: underline"><span style="font-weight: bold">NEVER</span></span> eat anything later than 5:30pm. Drink plenty of water and Gaterade, though, which will replenish your loss of electrolytes during (3).

Third (3), practice <span style="font-weight: bold">intermittent fasting.</span> <span style="font-weight: bold"><span style="text-decoration: underline">That means not eating anything</span></span>, while still maintaining fluid intake to avoid dehydration. But you'll need to build-up to this.

When I incorporated fasting in my dietary ritual, I started with one 48-hr fasting period a month. Then, once my body adapted, I kicked it up to one 48-hr fasting a week. I also did two such periods, per week, during the holidays whenever the pressure or temptation to indulge spiked.

Now I do 48-hr fasts twice in 7-days, which isn't as radical as it sounds, as some long-term fasters do it every other day in a 7-day period.

But the key is: I'm in control - not the food-urge. It doesn't control me. Life doesn't revolve around how soon the next meal is, ... and if I missed a turkey dinner at 7:00pm, so what?

When the urge to break your diet/exercise regimen gets tough, ask yourself this: <span style="text-decoration: underline"><span style="font-weight: bold">How bad do you want it?</span></span>

 

[VTi]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: steppenwolf</div><div class="ubbcode-body">


.....

First (1), is <span style="text-decoration: underline"><span style="font-weight: bold">portion control</span></span>. Whatever you order or make, cut the quantity by 40%.


.....


Now I do 48-hr fasts twice in 7-days,.....[/b][/u]


</div></div>


Wow, that is seriously low calorie intake for a normal man. Assuming the average man takes in about 3000 cal/day, you're cutting that in half... and then only eating 3 out of 7 days in the week while fasting the other 4! That's only about 4000-5000 cal/week. Is this something you still maintain, or only while you were shedding massive amounts of weight?

Congrats to you, you have some serious discipline there brother... I could barely stand up with that intake, much less get quality, intense cross-fit style workouts. Big thumbs up for some great motivation!

 

[steppenwolf]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: VTi</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: steppenwolf</div><div class="ubbcode-body">


.....

First (1), is <span style="text-decoration: underline"><span style="font-weight: bold">portion control</span></span>. Whatever you order or make, cut the quantity by 40%.


.....


Now I do 48-hr fasts twice in 7-days,.....[/b][/u]


</div></div>


Wow, that is seriously low calorie intake for a normal man. Assuming the average man takes in about 3000 cal/day, you're cutting that in half... and then only eating 3 out of 7 days in the week while fasting the other 4! That's only about 4000-5000 cal/week. Is this something you still maintain, or only while you were shedding massive amounts of weight?

Congrats to you, you have some serious discipline there brother... I could barely stand up with that intake, much less get quality, intense cross-fit style workouts. Big thumbs up for some great motivation!
</div></div>

Thanks!

Actually, over the initial few years when putting together the exercise/diet thing, I did lose a LOT of "muscle mass" along w/ the bulk weight, although, truthfully, it was more like fat-mass.

Afterward, while my key blood-work numbers were considered excellent by my doctor (e.g., tryglerides; cholesterol, BP, etc), I was probably heading into anerexia.

At one point, I had hit 174lbs (I'm 6-3"), so I had to pull back in the gym and on doing so much cardio. I started drinking protein shakes (Ensure) on non-fasting days for recovery, and eating larger amounts of protein meat, like skinless chicken, plus I eat quite a bit of salmon.

Probably it's also true that I went into the fasting rituals too far too fast, before I'd read enough to understand how to incorporate it into my routine. I've since pulled back on that, where if I'm feeling down in energy, I'll do either one 48-hr and then only a 24hr, or only one 48-hr in 7 days. (I've read of people who fast <span style="font-style: italic"><span style="font-weight: bold">every other day</span></span> over 7-days! But, then, I don't think they're doing any other physical activity other than going to work. You can find all this stuff on fasting using Google.)

Like a lot of things in life, there's a learning curve attached to doing them correctly and in doing them the first few times you're likely to fuck something up. Regardless, though, whatever weight went back on from the increased intake is at least muscle and <span style="text-decoration: underline"><span style="font-style: italic"><span style="font-weight: bold">not</span></span></span> fat.

The real problem is: I'm now so psychologically attuned to this life-style and to the work-out patterns and eating-rituals (addicted?), I don't think
I could change or deviate from them much even if I wanted to.

For now, it is what it is ...

But I do <span style="font-style: italic"><span style="font-weight: bold">feel much better</span></span> than I did 6 yrs ago, and when I do physically demanding stuff, like tactical carbine courses, I can get thru the day's drills w/o feeling so energy-drained by dinner.

Some of the other guys in class are breathing so hard after each drill they're about to pass out. Not saying I'm better than them skill-wise, but being in shape pays dividends in what you put into - and take away from - your training.

 

[Wanderlust]

Re: Married 4 years, work 12 hours a day in a chair.

I highly recommend looking into Primal

In about 3 months I've gained about 12 pounds of muscle, lost 2+% body fat. Now I've hit my goal weight I'm working on that last 1% of fat =).

I feel the best I ever have, I enjoy eating (a lot), and I no longer have bouts of Irritable Bowel Syndrome (IBS).

 

[Wanderlust]

Re: Married 4 years, work 12 hours a day in a chair.

Oh and what other lifestyle diet openly recommends that you hunt and kill your own meals?!

 

[Kiley T.]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: J.Marsh</div><div class="ubbcode-body">It sounds stupid, but one of the best ways ive found to keep myself motivated is to take a picture of myself every month just to see where ive been and what i need to work on more. </div></div>

+1
Best motivational trick I learned from my wife was taking a pic of myself every two weeks. When you can review pics back several months ago and see your progress, it seems to make me work harder.

 

[2guard]

Re: Married 4 years, work 12 hours a day in a chair.

My diet helped more than anything. I have no problem adding muscle through weights, but I noticed as I got older thinning down is much harder than it used to be because I don't have time for as much exercise and my metabolism is not what is used to be. I like to tone up and then add muscle. I've been doing intervals (burst training) and eating pretty good. I try to do only green (vegetables only) after my work day ends. I can eat larger portions of vegetables that makes me feel full just like smaller portions of meat (white or red). I go through 4-5 bags of baby spinach a week, a few pounds of broccoli, and a lot of tomotoes, carrots and avocados just for my dinner alone. Salads with no dressing (a little extra virgin olive oil only), organic uncooked veggies only, and lots of water. I tried this at first for one month and lost a lot of unwanted fat and felt 100x better, more energy and slept better. I try to get protein during the morning and lunch time, and each small energy snack 4-6 times a day to keep my metabolism up between meals. Buy a juicer and try greens drinks also.

this guy has helped me more than any one else:
http://www.draxe.com/

also, google max gerson for some info on what raw veggies can do.

 

[steppenwolf]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: 2guard</div><div class="ubbcode-body">My diet helped more than anything. ***

*** I can eat larger portions of vegetables that makes me feel full just like smaller portions of meat (white or red).<span style="text-decoration: underline"><span style="font-weight: bold"> I go through 4-5 bags of baby spinach a week, a few pounds of broccoli, and a lot of tomotoes, carrots and avocados just for my dinner alone. Salads with no dressing (a little extra virgin olive oil only), organic uncooked veggies only, and lots of water. I tried this at first for one month and lost a lot of unwanted fat and felt 100x better, more energy and slept better. I try to get protein during the morning and lunch time, and each small energy snack 4-6 times a day to keep my metabolism up between meals. Buy a juicer and try greens drinks also.</span></span>this guy has helped me more than any one else:
http://www.draxe.com/ also, google max gerson for some info on what raw veggies can do. </div></div>

That's an excellent low-glycemic diet. People are often suprised just how much broccoli you can put away and still lose significant weight.

For protein intake, the only meat I eat is boneless, skinless chicken. No red meat. A lot of salmon and tuna, though - more salmon than tuna. Canned or grilled.

If you like rice, like I do, avoid white rice. Too starchy. Go with brown rice. It's only moderately glycemic and offers more health benefit (because it's more grainy) than the white rice.

Using olive oil is better than just about any other dressing.

 

[2guard]

Re: Married 4 years, work 12 hours a day in a chair.

I hardly ever eat red meat anymore, and I thought I would miss it the most, but I don't. I eat baked or grilled skinless chicken breasts for lunch mostly, and tend to order ahi tuna when I'm out for lunch or dinner (either on a salad or by itself).
I try to avoid any "white" foods (non-meats), and trade off berries and nuts for snacks instead of any sugars. I keep a bag of baby carrots and usually some bananas around at work for snacking also.
After a month or so, you will be amazed how much better you feel and the energy you have.

 

[Dakota_Mike]

Re: Married 4 years, work 12 hours a day in a chair.

My job is also completely seditary, the only exercise I get is what I do in the morning/evening. I was up to 285 earlier this year and decided to make a change. I lost 45lbs in about 3 months. I was exercising about once a day for a half hour and eating alot better. Eat colorful foods veggies and fruits and alot less processed foods and breads.

 

[steppenwolf]

Re: Married 4 years, work 12 hours a day in a chair.

Try a 24-hr fast once a week, in addition to maintaining your work-out routine.

You'll lose weight, plus your body will benefit from "purging" the bad stuff. Fasting forces your metabolism to essentially consume fat-stores and it reduces the amount of "free radicals" as well.

 

[jakew912]

Re: Married 4 years, work 12 hours a day in a chair.

I'm at about 6'2 212 lbs right now, and would like to get down to about 200. Now, I can easily drop the weight, I dropped from 230 down to 200 about a year ago. Problem is, when I lose weight, I lose quite a bit of strength along with it. I saw instant drops in my weight lifting the whole time I was losing the weight last time.

 

[Keyrock]

Re: Married 4 years, work 12 hours a day in a chair.

If you're stuck at a desk, make the most of lunchtime. I eat at my desk and then walk at lunchtime. It doesn't sound like much, but it's 30-45 minutes of moving rather than sitting. At a minimum, it will make you mentally sharper in the afternoon.

 

[wrhunter]

Re: Married 4 years, work 12 hours a day in a chair.

+1 for my fitness pal. It has worked for me. I've lost 35 lbs in 3 months using this app. For me it has made me value the food I choose to eat because it limits the calories. I still choose what I eat but to keep from being hungry I select mostly meat veggies and a little fruit. The carbs are just too many calories for what you get.

Tthe diet has been the biggest help and I like that it gives you back calories for exercising. Hungry? Go for a walk and get some calories back.

I work out of my car 10 hours a day and have a 3 year old and 1 year old. Family walks are my only source of exercise right now

 

[PaleRider77]

Re: Married 4 years, work 12 hours a day in a chair.

go to wal mart and get a set of gold's gym resistance bands. they're only $15, can be rolled up and tuck away in your breifcase, and your only limited by your imagination on different exercises. when others get up for a smoke break, bust out the bands and knock out a few sets of curls, or lateral raises, or squats. anything. you'll have resistance on the contraction, and the stretch. the pump you'll get is incredible

 

[timelinex]

Re: Married 4 years, work 12 hours a day in a chair.

90% of weightless is diet, just focus most your energy on that.. Your body is an efficient energy using machine, after the first couple exercise sessions you barely lose calories compared to just not eating those calories. What's easier, waking up in the morning early to run or just not drinking a can of coke(or other 200 calorie thing).

The equation is simple. Count you calories and eat less than your basal metabolism by X amount and you will lose weight. Until your under like 12% body fat , it never needs to get more complicated than changing your diet to have less calories in then you use. Which means you don't need to give yourself a hard time about exercise when u have other priorities in life. You don't need a nutritionist or a rocket science degree to lose weight. Use a basal metabolism calculator to estimate your calories used, and then look and count every single thing you put into your mouth. It might be a hassle but it's super easy and stats are always accessible for all foods. Eat 400 calories less and your on your way. Look at that, you didn't even need to pay ridiculous sums for "experts" or trainers or diet plans or even spend a minute at the gym!

 

[Mr Silverman]

Re: Married 4 years, work 12 hours a day in a chair.

Agreed that diet plays a huge portion in weightloss.

A tip that I use is when I get hungry, drink a quart of water. It helps in several ways, it fills up my stomach so I am not so hungry, its water and its good for you, and it flushes/dilutes alot of the sugars/badness and helps the waste get out.

Keep up the good work!

 

[dieselgeek]

Re: Married 4 years, work 12 hours a day in a chair.

Dang I had no idea this thread is still going. I feel like I'm progressing well. I'm down 18 lbs (212lbs) right now. I feel like i've also put on a lot of muscle. I feel better than ever.

 

[HPLLC]

Re: Married 4 years, work 12 hours a day in a chair.

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: dieselgeek</div><div class="ubbcode-body">Dang I had no idea this thread is still going. I feel like I'm progressing well. I'm down 18 lbs (212lbs) right now. I feel like i've also put on a lot of muscle. I feel better than ever.


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Great job- It's good to hear you are making headway and sticking to your guns. It's not easy to get in shape working so many hours in a chair. I feel married to my computer sometimes. It's no way to live, and it definitely doesn't promote weight loss.