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PostPosted: Fri May 05, 2023 8:49 am 
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My keys to fat loss:

1) 16:8 or 17:7 intermittent fasting
2) High protein, nutrient-rich diet
3) Eating in a calorie deficit (a guide that works for me: daily caloric consumption = target weight in pounds x 12)
4) 30 minutes of weight training 2-3 times per week, focusing on compound exercises to maximize muscle breakdown & growth (bench press, squats, deadlifts, military press, etc)
5) Minimum 10,000 steps/day (I do fairly intense cardio, but started off much lighter)

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PostPosted: Fri May 05, 2023 1:56 pm 
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Nas wrote:
shakes wrote:
down to 215 on the nose. Grand total of 26 lbs lost. Was hoping to get to 210 by mid May, but that ain't happening.


Slow and steady, pops.


yep, especially when you are doing it with zero exercise and a bad metabolism. Been very successful so far, haven't had a single week where I didn't lose something. Granted one week it was 0.2 lbs , but that's still much better than any gain.

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PostPosted: Sat May 06, 2023 8:26 am 
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Tall Midget wrote:
My keys to fat loss:

1) 16:8 or 17:7 intermittent fasting
2) High protein, nutrient-rich diet
3) Eating in a calorie deficit (a guide that works for me: daily caloric consumption = target weight in pounds x 12)
4) 30 minutes of weight training 2-3 times per week, focusing on compound exercises to maximize muscle breakdown & growth (bench press, squats, deadlifts, military press, etc)
5) Minimum 10,000 steps/day (I do fairly intense cardio, but started off much lighter)


Thanks TM. This is something I think I want to incorporate. I think it would work well for me. I am never really hungry until lunch time and so I rarely eat before 11am or noon on most days. My big weakness is eating at night. So I would have to be disciplined in that area.

When you say high protein are you also meaning low carb?

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PostPosted: Sat May 06, 2023 11:23 am 
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RFDC wrote:
Tall Midget wrote:
My keys to fat loss:

1) 16:8 or 17:7 intermittent fasting
2) High protein, nutrient-rich diet
3) Eating in a calorie deficit (a guide that works for me: daily caloric consumption = target weight in pounds x 12)
4) 30 minutes of weight training 2-3 times per week, focusing on compound exercises to maximize muscle breakdown & growth (bench press, squats, deadlifts, military press, etc)
5) Minimum 10,000 steps/day (I do fairly intense cardio, but started off much lighter)


Thanks TM. This is something I think I want to incorporate. I think it would work well for me. I am never really hungry until lunch time and so I rarely eat before 11am or noon on most days. My big weakness is eating at night. So I would have to be disciplined in that area.

When you say high protein are you also meaning low carb?


When I'm eating around lunchtime, I try to go very high protein and low or no carbs since it's the protein that makes you feel sated. For dinner, I'm not that strict about carbs.

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PostPosted: Sat May 06, 2023 1:53 pm 
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Thanks. I think I am going to try a 16:8 deal with high protein and fruit mainly.

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PostPosted: Fri May 12, 2023 8:06 am 
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another good loss this week, went from 215 to 213.4. Gonna try and get that to a nice round 213 before I head to AZ next Wednesday night. Then gonna see how much I can gain back in a weekend before I get back at it the following week.

Total loss in 2023 = 27.6 lbs.

Goal weight = 195

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PostPosted: Wed May 17, 2023 8:27 am 
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early weigh in this week since I'm going out of town tonight. Down another 2 lbs to 211.4. Going off the diet for the weekend, but my stomach has shrunken so much and I've eaten so little I don't know if I'll really do too much damage in a weekend. Will probably take it easy so I don't end up with stomach issues.


Total loss in 2023 = 29.6 lbs

Goal weight = 195

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PostPosted: Thu May 18, 2023 11:44 am 
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shakes wrote:
early weigh in this week since I'm going out of town tonight. Down another 2 lbs to 211.4. Going off the diet for the weekend, but my stomach has shrunken so much and I've eaten so little I don't know if I'll really do too much damage in a weekend. Will probably take it easy so I don't end up with stomach issues.


Total loss in 2023 = 29.6 lbs

Goal weight = 195

That's fucking awesome. Congrats!

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PostPosted: Mon May 22, 2023 12:02 pm 
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It only took 18 months after surgery, but I am finally back to my pre-surgery fitness level. Wasn't sure I'd get back to that level, seeing as I'm not getting any younger...feels good, though.


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PostPosted: Tue May 23, 2023 10:22 am 
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Ran 6 miles Saturday and pulled off a 7 mile run Sunday. Paced under 10 min / mile for both. It's Tuesday and my legs are still jello :lol:

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PostPosted: Tue May 23, 2023 11:42 am 
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BigW72 wrote:
Ran 6 miles Saturday and pulled off a 7 mile run Sunday. Paced under 10 min / mile for both. It's Tuesday and my legs are still jello :lol:


Wow that is pretty impressive.

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PostPosted: Tue May 23, 2023 11:56 am 
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BigW72 wrote:
Ran 6 miles Saturday and pulled off a 7 mile run Sunday. Paced under 10 min / mile for both. It's Tuesday and my legs are still jello :lol:


Nice!


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PostPosted: Tue May 23, 2023 11:58 am 
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Under 10 min mile, it mean it's better than not exercising, but is it by no means great.


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PostPosted: Tue May 23, 2023 12:06 pm 
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I would be pleased if I could run at that pace on two consecutive days over the course of 13 miles. Hopefully I can get there in the next couple of months.

Nice job, Big W!

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PostPosted: Tue May 23, 2023 12:19 pm 
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Caller Bob wrote:
Under 10 min mile, it mean it's better than not exercising, but is it by no means great.


For a guy who I believe is on the other side of 50 I'd say it's not too bad. Keep up the good work Big W. Maybe take a day off and let your legs recover.

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PostPosted: Tue May 23, 2023 12:26 pm 
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T-Bone wrote:
Caller Bob wrote:
Under 10 min mile, it mean it's better than not exercising, but is it by no means great.


For a guy who I believe is on the other side of 50 I'd say it's not too bad. Keep up the good work Big W. Maybe take a day off and let your legs recover.

Yeah...I'm directly right at a 67 yard field goal :lol:

Took yesterday off...probably won't make it out there today, but Wednesday....I'll be back at it.

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PostPosted: Tue May 23, 2023 12:30 pm 
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my god is CB a pudwack.

Great job W

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PostPosted: Tue May 23, 2023 1:05 pm 
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RFDC wrote:
my god is CB a pudwack.

Great job W

Why? It's exactly the response I expected. Happy to run a 10K against CB any day. I'm sure he'd blow me away :lol:

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PostPosted: Tue May 23, 2023 1:24 pm 
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so for Brady that 300 mil from Fox News is no deal now? will he make more as a minority owner than 300 mil a year to work 1 day out of the week for 6 mo out of the year?


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PostPosted: Tue May 23, 2023 1:27 pm 
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BigW72 wrote:
RFDC wrote:
my god is CB a pudwack.

Great job W

Why? It's exactly the response I expected. Happy to run a 10K against CB any day. I'm sure he'd blow me away :lol:


I don't run. You can actually burn more fat from walking.


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PostPosted: Tue May 23, 2023 1:29 pm 
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BigW72 wrote:
Ran 6 miles Saturday and pulled off a 7 mile run Sunday. Paced under 10 min / mile for both. It's Tuesday and my legs are still jello :lol:


ya man great job! i dont usually check this post but would have responded earlier.


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PostPosted: Tue May 23, 2023 1:33 pm 
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HawaiiYou wrote:
so for Brady that 300 mil from Fox News is no deal now? will he make more as a minority owner than 300 mil a year to work 1 day out of the week for 6 mo out of the year?


What does that have to do with exercising?


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PostPosted: Tue May 23, 2023 1:33 pm 
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Caller Bob wrote:
BigW72 wrote:
RFDC wrote:
my god is CB a pudwack.

Great job W

Why? It's exactly the response I expected. Happy to run a 10K against CB any day. I'm sure he'd blow me away :lol:


I don't run. You can actually burn more fat from walking.

Yep...when I'm out running, I always see skinnier / healthier people taking walks compared to to the others I see running.

Love your suit, Bob....don't ever change!

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PostPosted: Tue May 23, 2023 1:36 pm 
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BigW72 wrote:
Caller Bob wrote:
BigW72 wrote:
RFDC wrote:
my god is CB a pudwack.

Great job W

Why? It's exactly the response I expected. Happy to run a 10K against CB any day. I'm sure he'd blow me away :lol:


I don't run. You can actually burn more fat from walking.

Yep...when I'm out running, I always see skinnier / healthier people taking walks compared to to the others I see running.

Love your suit, Bob....don't ever change!

https://zerolongevity.com/blog/the-scie ... -exercise/


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PostPosted: Tue May 23, 2023 1:52 pm 
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The detailed 1lb updates remind me of "Uncle Ted by the house".

Congratulations to all who've embraced a healthier lifestyle!


https://m.youtube.com/watch?v=FAxkcPoLYcQ


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PostPosted: Tue May 23, 2023 2:16 pm 
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Caller Bob wrote:
HawaiiYou wrote:
so for Brady that 300 mil from Fox News is no deal now? will he make more as a minority owner than 300 mil a year to work 1 day out of the week for 6 mo out of the year?


What does that have to do with exercising?


i thought this was the Raiders post. Isnt there one titled the same made by LTG or the Raiders fan on here?


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PostPosted: Tue May 23, 2023 2:22 pm 
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HawaiiYou wrote:
Caller Bob wrote:
HawaiiYou wrote:
so for Brady that 300 mil from Fox News is no deal now? will he make more as a minority owner than 300 mil a year to work 1 day out of the week for 6 mo out of the year?


What does that have to do with exercising?


i thought this was the Raiders post. Isnt there one titled the same made by LTG or the Raiders fan on here?


Yes, but look at the sub forum title to determine the subject. Get with the program dude.


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PostPosted: Tue May 23, 2023 2:37 pm 
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HawaiiYou wrote:
Caller Bob wrote:
HawaiiYou wrote:
so for Brady that 300 mil from Fox News is no deal now? will he make more as a minority owner than 300 mil a year to work 1 day out of the week for 6 mo out of the year?


What does that have to do with exercising?


i thought this was the Raiders post. Isnt there one titled the same made by LTG or the Raiders fan on here?

:lol:

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PostPosted: Tue May 23, 2023 3:30 pm 
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Caller Bob wrote:
Under 10 min mile, it mean it's better than not exercising, but is it by no means great.

\

for 6-7 miles???? Who do you think posts here, Steve Prefontaine?


Great job BigW, I couldn't even run 50 feet without needing another back surgery.

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PostPosted: Wed May 24, 2023 6:32 am 
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Down 10 from beginning of the year. Really been able to make some positive strides the past few weeks by changing how I think about food and portions I had been eating. Also been having one of the most stressful and crummy years that I can remember so that is helping spur on some weight loss as well. Playing 36 holes every weekend also seems to be helping some, even if I am taking a cart. Walking with the wife and dog more outside as well.

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