David here. I started my program on July 14, 2008. I weighed 205 lbs. I'm 6' tall, and 46 years old. I'd not done any exercise for the last 11 years before starting up again. I don't know my body fat numbers, but I probably have about 30 lbs of fat on me at 205 lbs. When I was in my early 30s, I weighed about 180, and had nearly no fat, and did regular cardio, though no weight training. I was in the Army, so daily running was normal for me. I retired from the army (early retirement option) about 11 years ago, and had not exercised since starting a weight training program 5 weeks ago.
I'm doing heavy weight training for upper body on Mon and Thu, and lower body on Tue and Fri, with 30 minutes of cardio on Wed and Sat.
As of today, my weight is 197 lbs, so that's 8 lbs in a about 5 weeks. That sounds like a lot, but I lost 4 pounds very fast, and the last 4 pounds have been mostly evenly spread accross the last 3 weeks. I think the first 4 pounds or so was likely water weight. However, I was clearly 205 lbs, and I'd seen 210 lbs a few times, prior to starting. Seeing 210 lbs was what drove me to do something. I dieted a few weeks prior to starting the heavy weight training, so that dropped a few pounds.
Anyway, I think a pound a week is about what I've been seeing the last 4 weeks.
I'm trying to eat better, but it's tough for me since I hate vegtibles. I cannot even keep them down, so even trying them, it not something I can do. Of course, this makes proper diet tough for me.
On top of all of this, my blood presure is a little high, and my fasting glucose levels are a little high. My doctor has not prescribed anything for either, issues yet, as I have been seeing both levels lowering over the last month, no doubt do to the exercising and redution of salt and sugar in my diet. I love salt and sugar, but who doesn't, LOL. I'm not salting anything, and trying not to use any when cooking. I've stopped eating cookies (I love them, so this is tough for me). I still have an occasional Snikers bar, as that is something I'm having a tough time passing on.
Still though, I'm loosing a pound a week, at least for now. I fear that will not last for very long, but I'm feeling good about my progress for now.
I welcome comments, or tips.
David
Comments for this blog entry.
mike on 13-Aug-08
Welcome, David! Congrats on your start and the first pounds lost! Your weight loss is actually just about perfect -- 1 pound per week -- it's very sustainable all the way to your old 180 weight or whatever your target weight may be (and yes, the initial rapid loss the first week is mostly just water weight). By losing weight slowly and exercising you preserve your muscle mass and don't slow down your metabolism which allows you to keep losing fat. Even more importantly, preserved muscle mass and metabolism will help you keep the weight off permanently, instead of watching it all come back as is typical with crash diets.
If you post your detailed diet and exercise program I may be able to offer some specific advice. In the meanwhile, keep at it and try to get used to those veggies :)
bigbubba on 13-Aug-08
Welcome.
Like Mike said, post more details about your diet and nutrition.
As far as not liking vegetables, do whatever you can. Start with those things you can tolerate, and slowly add new ones. for example, most people can tolerate celery and lettuce so start there. Also, if you can tolerate tomatoes and cucumbers, good. Eventually, you'll be able to add others and if not eventually enjoy, at least tolerate them. Don't be afraid of fresh fruit either: strawberries, apples, pears, and oranges. Avocadoes are also a good source of healthy fats and fiber.
guest on 13-Aug-08
I can tolerate tomatoes and green beans, and I love nearly every fruit there is. Here is a typical day of food for me. I eat pretty much the same stuff every week. I take a multivitamin. I'm not any medication. I'm not necessarily looking for variety in my diet, since I like what I'm eating, but If there were other things I could eat that were good for me, and that I liked, I certainly would. Again, I cannot stand vegetables, so please understand. I am not able to keep any cooked vegetables down, and that is not an exaggeration. I can tolerate some raw ones, but I don't like them, and it's not realistic to expect that they could be a substantial part of my diet.
Breakfast:
two slices of whole wheat toast with sugar free jelly and a glass of orange juice. (I prefer toast in the morning)
or, a bowl or two of shredded wheat - no frosting
Lunch:
tomato or chicken noodle soup with low fat crackers,
or two or three Oscar Mayer low fat hot dogs, with low fat whole wheat bread or buns.
or leftover dinner from the previous day
or a couple peanut butter and jelly sandwiches (whole wheat low fat bread, and low fat peanut butter and sugar free jelly)
Dinner:
boneless skinless chicken breasts oven baked, with yellow rice.
or a foot long turkey sub sandwich
Snacks between meals, and night time snack:
a handful or so of unsalted dry roasted peanuts, in the shells.
or, fruit like a banana, pear, or apple.
or some apple sauce
I typically drink either water or unsweetened tea for lunch, but no caffeine after noon, so I can sleep. I'm trying to cut down on soda, even though I drink the zero calorie type. I am substituting more water and juices, mostly focusing on water, but I do still drink a few zero calorie sodas a day.
