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Old 12-12-2014, 03:18 PM   #126
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Amras is currently UPN's weight loss god. I dunno if I should be jealous, depressed or motivated to work harder on weight loss or all of the above. ;o
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Old 12-13-2014, 10:39 AM   #127
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Haha, thanks guys. The real trick will be not gaining any back when I'm visiting friends over break and can't control my intake.
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Old 12-13-2014, 06:17 PM   #128
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I weighed in at 165 lbs today. The long distance with interval cardio maybe hasn't helped as much as I wanted because I still lost 10 lbs in November on a 1 day cardio, 3 day weightlifting regimen each week. Although, 10 lbs in November versus 5 lbs already less than half-way into December means I could lose 11-12 lbs in the end.

I'm getting despondent though because I haven't cut into the belly fat yet - it's coming off my arms rather noticeably. And, I'm quite afraid that when I get to the initial goal of 160 lbs, I'll still be chubby. I was fat in high school at the same height, at 160 lbs...those were my days in track when I was running full blast every single day.

My Dad suggested that I'd have to go to 148 lbs to get to the desired 11% body fat. That's...horrifying.
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Old 12-16-2014, 05:32 PM   #129
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Well, how much more muscle mass are you putting on? Depending on your body type, it may be that putting in a little extra bulk effort on arms, legs and torso will cause your stomach fat to become flatter purely by virtue of having more area to cover.
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Old 12-17-2014, 01:02 AM   #130
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Well, how much more muscle mass are you putting on? Depending on your body type, it may be that putting in a little extra bulk effort on arms, legs and torso will cause your stomach fat to become flatter purely by virtue of having more area to cover.
That's a much harder question to answer than it intuitively looked. I guess you'd be asking for my muscle mass above average.

A reportedly skinnyfat person:

5'11", 151 lbs, 18% BF

BMI calculators claim this guy's ideal weight is 160 lbs, with a healthy range of 143-178 lbs. However, male BF% ranges are 15-20%, so this guy is both in the acceptable range for weight and BF% even without being huge. His lean mass was 123.82 lbs.

Ideal weight for my height is 139 lbs. Let's split the medians for BF% and give this average male 17.5%. That makes his lean mass 114.675.

I think I'm at 16% BF right now, since when I was 180 lbs I was at 18% something. At 165 lbs, that means my lean mass is 138.6 lbs.

We can assume that organs weigh the same, so if you divide my lean mass by the standard, you get 1.19. Or basically, I have 19% more muscle than a typical person of the exact same height.

19% looks nice for the lay but I doubt that's anywhere close to bodybuilding territory. I could definitely use more mass in my upper body, but I can't really do it right now. Not without a gym, and not needing to maintain earmarks for the Marine Corps PFT.
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Old 12-28-2014, 12:13 AM   #131
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So it's 27 December, exactly two weeks since I last posted, and I still weigh 165 lbs. My diet hasn't changed significantly, and I'm still running three times per week. The total mileage comes to about 24 miles per week, at 6 miles per hour. According to various calculators, that's about 3,000 calories per week.

I'm still eating in the vicinity of 1,000 calories per day. It's not as strict however - I did probably pump calories when my family ate out at buffets, although I stuck mostly to protein. I doubt I ate over 2000 calories worth however. I also ate candy during a really bad period where there wasn't anything else for me to eat, but I kept it manageable. I wonder if that "cheat" damned me.

Just math-wise, if my BMR is something like 1500 calories per day (pessimistic), over the two week period that's 21,000 calories. -6000 per two weeks running, and -500*14 is -7000. Over that period I should have lost 13,000 calories only. That should be about 4 lbs total.

According to other calculators, my BMR should be 1748.55 calories, or 24,480 calories per two weeks. That would tack on another 3,480 calories (about 1 lb). I lost 15 lbs in close to 5 weeks, so a loss of 5 lbs in two weeks is what I would expect.

I ate at a casino buffet and a Golden Corral twice during that time, and I did eat the candy maybe two weeks ago. But it strikes me as unlikely that I would be able to eat 13,000 calories. Each candy is 80 calories, even if I ate a whole bag that's +4000.

I would have had to eat 3000 calories extra at each of the buffet dinners, which seems unlikely since I only ate protein or vegetables. No carbs and I avoided sweet things.

But this is reality. I'm terrified of the notion my BMR slowed down, but I might have to exercise five days a week from now on.
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Old 03-21-2015, 12:43 PM   #132
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Hit another milestone this week: 180 lbs lost since Jan. 2012. I'm now 20 lbs away from my goal!

I'll probably end up pushing it further once I hit 220, which looks to be mid- to late- May at my current rate (~10 lbs a month).
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Old 03-21-2015, 02:30 PM   #133
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Hit another milestone this week: 180 lbs lost since Jan. 2012. I'm now 20 lbs away from my goal!

I'll probably end up pushing it further once I hit 220, which looks to be mid- to late- May at my current rate (~10 lbs a month).
I'm proud of you, Amras.
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Old 03-21-2015, 02:40 PM   #134
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Yeah that's super impressive. Particularly as a sustained, month on month loss rather than a yo-yo "yay I lost weight" *puts it all back on again*, that's really great. Good work man.
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Old 03-21-2015, 04:26 PM   #135
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Thanks guys! Hopefully I don't run into any plateaus on the final stretch.
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Old 05-02-2015, 11:49 AM   #136
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Hit my weight loss goal of 200 lbs lost this week! Clocked in this morning at 217. A bit earlier than I thought, too, which is nice.

My new goal is 200. Will probably then push again to 180, but with the dietary and exercise changes I have to make this summer I want to have intermediary goals so I can feel things out.
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Old 05-02-2015, 01:00 PM   #137
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So my lifts as of yesterday:

Bench: 5x5 145 lbs
Squat: 3x5 305 lbs
OHP: 3x5 90 lbs

I do that twice a week, and am working on bringing back curls and rows into that equation. Ultimately, I plan on adding pull-ups and deadlift, as well as going three times a week. This is currently quite a challenge.

I put back on the weight I lost during my marathon running, but my arms retain the visible vasculature, so it feels like that's just superficial weight. I can definitely lose it again going back to the diet.

And to be frank, I prefer cutting more than bulking. Getting big in all of this heat and the cost of eating so much and eating not that great stuff is annoying.
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Old 05-02-2015, 06:48 PM   #138
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Quote:
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Hit my weight loss goal of 200 lbs lost this week! Clocked in this morning at 217. A bit earlier than I thought, too, which is nice.

My new goal is 200. Will probably then push again to 180, but with the dietary and exercise changes I have to make this summer I want to have intermediary goals so I can feel things out.
You da man, EmGee.

Apparently I weigh 115kg (250ish pounds)

Halp.
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Old 05-02-2015, 07:47 PM   #139
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You da man, EmGee.

Apparently I weigh 115kg (250ish pounds)

Halp.
I could squat you.
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Old 05-25-2015, 02:24 PM   #140
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Gah. Finally taking the post-election detox seriously and, at the instruction of my trainer, am basically giving up all sweeties, all booze and most carbs. And then I'm hitting the gym three times a week for largely hard cardio with him but also a little bit of strength training.

All the nice things are so bad for me ;;
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Old 09-24-2015, 11:07 PM   #141
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Just realized I haven't been here in months? Whoops. Thanks for the kind words Dave.

I'm now around 200 lbs (I fluctuate between 196 and 202, depending on what I had to eat the day before). I keep having to buy new clothes, it is quite annoying.

I'm still set on 180 or so as my goal, but am taking it slow in an effort to give my body (and mind...) time to physically adjust. It's a really slow process, exacerbated by the fact that between August 2014 and August 2015 I lost 100 lbs (1/3 of my body weight). My rate of loss is now glacial (2-3 lbs over the course of a month, rather than 8-10).

If anyone else here wants to lose a large amount of weight, I'd strongly recommend doing it slower than I did.
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Old 09-29-2015, 06:43 PM   #142
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I had my blood chemistries done recently. Despite still in month three from the surgery recovery, I think they're pretty good:

HgB A1C: 4.91%
HDL: 61 mg/dL
LDL: 117 mg/dL
Glucose: 93 mg/dL

I really wish when I was super healthy last December, I would have had a chance to take a look at those numbers. My mother's HDL is somewhere in the 90s, while my diabetic, heart disease afflicted, obese Dad is at 39. I feel like I can do a lot better than that.
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Old 10-01-2015, 09:27 AM   #143
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Actually a really helpful and motivational thread. Congrats to everyone meeting their goals.

I'm one of those people that can't manage a diet or exercise routine longer than a couple months, tops. I also dislike gyms, and since my endurance is absolute shit, running for any significant amount of time makes me feel literally ill (headaches, blurred vision, sick stomach, etc. It's pathetic). The only exercise I really get is the 1-2 mile walks I take 2-3 times a week for the sake of running errands and such. Then there's the occasional DDR with friends, although those sessions are few and far between. I live in a tiny one-room flat, so any sort of in-home exercise equipment (aside from a couple dumbells) is pretty much impossible for me.

I don't worry too much about my calorie intake, since I consider myself to be a decently healthy eater in general. I've also been in the habit that I usually only have one large meal in a day, with snacks when I'm feeling peckish. Half a sandwich, a bowl of salad with only a smidgen of dressing, etc. So I think the only thing I'd really have to worry about giving up if I started taking things seriously is my cereal and creamy coffee.

The real problem I have with weight-loss and fitness in general, obviously, is exercise. I've heard it's best to run/lift/whatever in the morning. But I work all early morning, and sleep during the afternoon. Would running during the night have any kind of negative impact? Honestly, even if I weren't working in the morning, I would still prefer being out at night, since having people watch my awkward attempts at running in broad daylight is a pretty off-putting concept. (Not to mention California heat coupled with my horrible stamina drains my energy in a matter of minutes). I'm approaching the 200lb marker, which makes me feel bleh, so I've now faced the painful reality that I should stop being so lazy.

One thing that really stood out to me in this thread is Concept's post about running in intervals. 5 minutes brisk walk, 60 second run, 90 second brisk walk, 60 second run, etc. That's actually something I might be able to manage, but again, I'm worried if doing this during the night or before I go to sleep in the afternoon would be a bad idea.

TL;DR : 200-ish lb person with crappy endurance wants to try and lose a decent amount of weight, but also doesn't want to fudge themselves over by doing too much at once and/or at the wrong time. And would prefer not to deal with gyms. What do?
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Old 10-01-2015, 09:04 PM   #144
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I'd still count calories even if you think you're eating healthy. "Eating healthy" is usually synonymous with getting the macromolecules so you don't get megaloblastic anemia or scurvy. It usually has little to do with calories, which are fundamentally the only factor that matters as far as governing fat (that and genetics).

Remember: I ran 12 miles weekly for 2 months, along with 8 mile runs twice a week, and stuck to a 1,000 calorie diet. I "only" lost 20 lbs over the whole thing, although of lower BF% my body was going to be a lot more stringent versus someone who is obese. The point is it's the combo of diet and exercise that's the killer app, and if you can't exercise the dieting as fine.

Also, even though I got fatter recovering from surgery, I've now stabilized around 170 lbs. I was 184+ when I was lifting and not caring about calories circa August 2014. All signs point to me being healthy, even if I wanted to be shredded.
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Old 10-05-2015, 02:34 PM   #145
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Bah. Literally opened up an article on how to improve your attention to detail, that moment received text from boss telling me to fix something I've mistweeted for a client. Fuck why am I so terrible at everything.

Can anyone recommend a mental exercise(s) that can be used to improve mental discipline and/or attention to detail? I need to be better. I've lost a job through being sloppy before and if I lose this one I am really going to have to reassess my life choices.

...

On a related note, as physical exercise does improve your brain, I'm rejoining the gym this week having now been paid. Haven't decided on whether to join The Gym, which is a 24/7 chain that has a few branches in London, or join a slightly more upmarket version close to the office and/or work.

The goal will be to lose body fat and improve body strength. I have very little interest in my nominal weight but losing my stomach would be good. The only real 'bulking' I want to do is my shoulders and arms, although obviously I'll need to increase in size all over or I'll look like a gorilla. Plan to go two or three times a week, get back in to a largely weights based routine with not that much cardio. I had a personal trainer in my previous place and saw results, but will see if I can make progress on my own before committing to that expense.

Am eating smaller portions in a vague attempt to diet, but what I actually need to do is move away from carbs and sugar (omg I eat so much sugar) and back on to protein. Might bite the bullet and do protein shakes... ugh.
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Old 10-05-2015, 02:53 PM   #146
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Concentration/attention to detail? Back in middle school, one of the teachers of one of my non core classes had an exercise in which, given a set of words, you had to identify what the dictionary guide words would be, or something to that effect. It does, however, require focus and attention to detail to do perfectly-or just a buttload of determination-but it's still useful.
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Old 10-05-2015, 02:54 PM   #147
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Dictionary guide words?
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Old 10-05-2015, 02:55 PM   #148
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basically which one would be first and last alphabetically.
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Old 10-07-2015, 02:29 PM   #149
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>Dopple

8 mile runs twice a week with a 1000 calorie diet? And a 12 mile run weekly on top of that? Holy hell, that's something I definitely wouldn't be able to do. I'm still trying to settle into my own plan atm, but right now I'm thinking a 1500 calorie diet with three 3-mile runs a week would probably be decent. It's not much, but at least it's a start for my lazy chubby self, and hopefully it can help build up my endurance a bit so I can start on more serious workouts in the near future. So, fingers crossed.


...As for mind exercises, I've done meditation in the past. I would wake up, stretch, then meditate while listening to soft music and/or rain on my headphones for about 20 minutes on average. It actually helped quite a lot with alertness, relaxation, as well as concentration. Nowadays the only 'meditating' I do is right before bed, but that's only if I have trouble sleeping.
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Old 10-08-2015, 11:55 AM   #150
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Bah. Literally opened up an article on how to improve your attention to detail, that moment received text from boss telling me to fix something I've mistweeted for a client. Fuck why am I so terrible at everything.

Can anyone recommend a mental exercise(s) that can be used to improve mental discipline and/or attention to detail? I need to be better. I've lost a job through being sloppy before and if I lose this one I am really going to have to reassess my life choices.
This may be anecdotal, but I used to have a lot of issues with attention to detail as well. Pretty much the instant I started to really take my piano seriously, these issues mostly evaporated. I am trying to stamp out what remains and there thankfully isn't much. I think it has something to do with the fact that I am constantly practicing some 30 second segment to make sure both that my technique is perfect and that I can bring out the correct emotion from the piece. Maybe the perfectionism bled over a little.

While you don't have to pick up a musical instrument, it might be wise to have something in your life that you can easily and reasonably be perfectionist and detail-oriented in. Scrapbooking, organizing your room, even ASB/FB/WF.

ALSO, on an unrelated note, here's How to Lose Weight in Four Easy Steps. Even if you aren't planning to lose weight, it's still a great read.
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