- Joined
- Dec 11, 2013
- Messages
- 27,349
- Reaction score
- 107,032
This is not a thread for the my plan is better than your plan crap. This is a thread for all of us trying to lose weight and get in better health to help each other. Everybody is different so what works for me may not work for you and vice versa.
We can learn from each other and pick up a few things that may help in the journey.
Start by giving some information about yourself and goals. As much or little as you are comfortable with. This is not a pecker measuring contest, so please let's break from ODT tradition and leave the tape measure in the tool box.
I'll start: I'm 61 and in decent health for a fat guy. I take blood pressure and cholesterol meds. I'm about 6 foot and have weighed as much as 290 lbs about 18 years ago. For me setting short term goals while working towards the main goal works best.
My goal is to weigh 200 lbs, get into better physical condition, lower my BP and cholesterol and get off of the meds if possible.
My plan which I change as needed:
Stationary bike 20 minutes 5 times per week in the morning, followed by crunches and other ab exercises.
Weight training 4 times per week. I start with 10 minutes on the stationary bike for a warm up. Monday is chest and arms. Tuesday is leg day. Thursday is back and shoulders. Saturday is chest, arms, back, and shoulders. I work my abs in between sets.
I work out in the evenings due to my work schedule except for Saturday. I have a protein shake after and take BCAA before and after.
Diet:
Breakfast: oatmeal, fruit, lean meat.
Lunch: mixed greens salad with chicken or fish, oil and vinegar dressing.
Dinner: mixed greens salad, chicken or fish.
I stay away from processed foods as much as possible. I cook and bring a lunch to work. I primarily eat salmon and chicken, but also include Ahi tuna, flounder, turkey. I eat lean beef, pork, or eggs twice a week. I need some variety or I would fail.
I rarely drink soda or eat fast food. I very seldom eat bread, pasta, rice, or drink alcohol. Water is my main drink. To eliminate temptation I do not keep crap foods in the house. If I want to snack it's salad, chicken, or fish.
I do have some cheats. Nothing that set's me back. Smoked wings or the BBQ salad with sliced pork from Sonny's for lunch every other week. Cookies at church on Sunday. Oatmeal raisin and white chocolate macadamia nut are my Kryptonite.
I also take vitamins and minerals.
January of this year I had a physical. Weighed 242 lbs my BP was high but acceptable 130/90. Blood work was good.
I started riding the stationary bike and eating better. I had a check up in July. I was down 10 lbs and BP was 110/70. Blood work had improved.
Just before I turned 61 I decided to take it up to the next level and started my plan. Started slow and easy because I may not be old, but I ain't no kid either. The older you get the more prone you are to injury or maybe even a heart attack. Mid August I weighed 228 lbs and wore a size 40. I now weigh 215 and my pants fall off without a belt. I'm still fat but not as fat and my man boobs are going away. The first twenty or so pounds fell off now the weight loss has slowed down. But, as I stated physically I'm changing for the better. Muscle weighs more than fat. My knee and back no longer constantly hurt, mobility and flexibility have greatly improved. Overall I feel better and have more energy.
Okay it's your turn. What's your plan?
We can learn from each other and pick up a few things that may help in the journey.
Start by giving some information about yourself and goals. As much or little as you are comfortable with. This is not a pecker measuring contest, so please let's break from ODT tradition and leave the tape measure in the tool box.
I'll start: I'm 61 and in decent health for a fat guy. I take blood pressure and cholesterol meds. I'm about 6 foot and have weighed as much as 290 lbs about 18 years ago. For me setting short term goals while working towards the main goal works best.
My goal is to weigh 200 lbs, get into better physical condition, lower my BP and cholesterol and get off of the meds if possible.
My plan which I change as needed:
Stationary bike 20 minutes 5 times per week in the morning, followed by crunches and other ab exercises.
Weight training 4 times per week. I start with 10 minutes on the stationary bike for a warm up. Monday is chest and arms. Tuesday is leg day. Thursday is back and shoulders. Saturday is chest, arms, back, and shoulders. I work my abs in between sets.
I work out in the evenings due to my work schedule except for Saturday. I have a protein shake after and take BCAA before and after.
Diet:
Breakfast: oatmeal, fruit, lean meat.
Lunch: mixed greens salad with chicken or fish, oil and vinegar dressing.
Dinner: mixed greens salad, chicken or fish.
I stay away from processed foods as much as possible. I cook and bring a lunch to work. I primarily eat salmon and chicken, but also include Ahi tuna, flounder, turkey. I eat lean beef, pork, or eggs twice a week. I need some variety or I would fail.
I rarely drink soda or eat fast food. I very seldom eat bread, pasta, rice, or drink alcohol. Water is my main drink. To eliminate temptation I do not keep crap foods in the house. If I want to snack it's salad, chicken, or fish.
I do have some cheats. Nothing that set's me back. Smoked wings or the BBQ salad with sliced pork from Sonny's for lunch every other week. Cookies at church on Sunday. Oatmeal raisin and white chocolate macadamia nut are my Kryptonite.
I also take vitamins and minerals.
January of this year I had a physical. Weighed 242 lbs my BP was high but acceptable 130/90. Blood work was good.
I started riding the stationary bike and eating better. I had a check up in July. I was down 10 lbs and BP was 110/70. Blood work had improved.
Just before I turned 61 I decided to take it up to the next level and started my plan. Started slow and easy because I may not be old, but I ain't no kid either. The older you get the more prone you are to injury or maybe even a heart attack. Mid August I weighed 228 lbs and wore a size 40. I now weigh 215 and my pants fall off without a belt. I'm still fat but not as fat and my man boobs are going away. The first twenty or so pounds fell off now the weight loss has slowed down. But, as I stated physically I'm changing for the better. Muscle weighs more than fat. My knee and back no longer constantly hurt, mobility and flexibility have greatly improved. Overall I feel better and have more energy.
Okay it's your turn. What's your plan?