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-JAMES-'s Photo -JAMES- Posts: 14,112
5/1/19 11:36 A

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Density, or weight per volume differs. The same volume of muscle weighs a little more than the same volume of body fat. Muscle is about 18% denser than fat, so if you could trade a pound of fat for a pound of muscle, you'd weigh the same, but your total volume would go down a little. You'd be a little smaller in size (volume).

James
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All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,150
5/1/19 6:35 A

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I give up. Splitting hairs is not my hobby.



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LUANN_IN_PA Posts: 30,737
4/29/19 1:24 P

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If that were the case, no one would ever say that 'muscle weighs more than fat'.



"We cannot change the cards we are dealt, just how we play the hand."
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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,150
4/29/19 11:34 A

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I assumed that people are smart enough to realize that a pound is a pound!



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4/29/19 7:24 A



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@WHITE-GREEN I totally agree re the area muscle/fat takes up but you didn't mention that it was the same area, just that muscle weighs more than fat which kind-of implies that you are saying a lb or muscle (or kg) weighs more than the same weight of fat.

Kris

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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,150
4/29/19 6:49 A

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"@WHITE-GREEN "They always say that muscle weighs more than fat "

No - a lb of muscle weighs exactly the same as a lb of fat, BUT a lb of muscle takes up LESS ROOM than a lb of fat.

Kris"

So, Kris, if we talk about the same size of the stuff (fat or muscle), the muscle weighs more. I did not mention an lbs.

Edited by: WHITE-GREEN at: 4/29/2019 (06:50)

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4/28/19 11:00 P



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@WHITE-GREEN "They always say that muscle weighs more than fat "

No - a lb of muscle weighs exactly the same as a lb of fat, BUT a lb of muscle takes up LESS ROOM than a lb of fat.

Kris

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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,150
4/28/19 8:12 A

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FEESH, I just read through this thread.
Just a few small comments:
* They always say that muscle weighs more than fat so maybe that caused the initial weight gain.
* If your flesh / stomach area is flabby that may be a good sign, means the fat cells are losing their content. Gaining weight usually means that the body looks more 'firm', losing weight means more flab...
* You might like to start a blog and post some of the things you posted here in your blog, and write about your efforts and progress on that blog. Getting comments and support from other sparkmembers can be very motivating and that way you also can look back on your journey and progress later on.

Edited by: WHITE-GREEN at: 4/28/2019 (08:13)

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4/22/19 5:36 A



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@ICANDOIT2018 The extra weight could be accounted for by higher sodium consumption. Were the peanuts salted?

Kris



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-JAMES-'s Photo -JAMES- Posts: 14,112
4/21/19 2:17 P

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ICANDOIT2018,
muscle is about 15% to 20% denser than fat. So if you'e just started a new routine to exercise (perhaps just walk), then you may be adding muscle and loosing body fat at the same time.

So your weight may not change, but your volume will go down, as seen by the tape measure. On other good thing about a little more muscle, it is "expensive" to have. I don't know about the accuracy of the numbers here:
muscleevo.net/muscle-metabolism/
but it says a pound of muscle uses about 6 calories a day just to exist, and a pound of body fat uses about 2 calories a day. In other words, more muscle and less fat means burning remaining body fat a tiny bit more.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (224,585)
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4/19/19 4:04 P



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ICANDOIT2018,

What you're experiencing is perfectly normal. Ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days.

My weight can easily vary by 2-3 pounds in a DAY just because of a variation in my water weight.

Not to get TMI, but did you weigh yourself after a bowel movement ? Food has weight. water has weight. the waste products in your intestines have weight. so, if you don't do a poop in the morning, all the food, water and waste is still in your body.

Try it some time. weigh yourself before and after a good poop. Did you lose weight ? Yes ! Did you lose fat ? Nope.

It's nothing more than water retention that will pass in a few days.


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4/19/19 12:17 P

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I'm doing exercises by housework and walking an average of 1.5k a day. My nutritional needs are below calories and the wheel is just a little off. I eat peanuts so I know that is fat.
Losing inches! yeah but the scale jumped up 3 pounds! Say what???? And it doesn't seem to lower. Hmmm wow yikes!



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2/25/19 8:36 P



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As your fibre intake increases re more fruit/veges, you MAY be able to reduce your benefibre.

My fibre intake used to be hovering around 50g daily .... much lower and my body sure knew about it. My Registered Dietitian prescribed up to 8 tsp daily of Benefibre to ensure it remained high so didn't get bunged up, but I have since been able to stop it. It was done gradually, as I also gradually weaned my body off needing so much.

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FEEESH's Photo FEEESH Posts: 26
2/25/19 6:45 P

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Good healthy lunch today, chicken breasts with a bit of cilantro rice and a lot of broccoli.

Also made a bunch of food groupings with accurate nutritional info to my meal prep meals. SO that I can keep better track of where I might be lacking in my meal nutrition. I have my meals prepped for the whole day today so was able to put in all my days nutritional info ahead of time now and run a report. On point today. Fiber I went slightly over, too much broccoli now? Heheh. The beans help too as I made low sodium crock pot chili at home for meals. Other numbers for the day seem pretty much where I want them to be I think.

I get lazy as Id mentioned trying to keep all the nutritional data beyond calories in there for some of the foods that show up unlisted but given that Ive been more consistent with my meal prep I think it will be easier so gonna try and keep up with it at least for awhile until I’m more used to what I’m eating and can just stay in the ballpark. :-)



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FEEESH's Photo FEEESH Posts: 26
2/25/19 3:15 P

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Yep more veggies needed!!! looking at the nutrition reports too, I know its somewhat inaccurate since some of the foods dont have the full nutritional info but definitely lacking on fiber and certain vitamins and minerals.



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FEEESH's Photo FEEESH Posts: 26
2/25/19 2:38 P

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Slimmerkiwi - THanks for checking it out. YEah I could probly ramp up the veggie intake for sure. I do always have veggies with my lunches, last couple weeks every lunch either had broccoli with rice or cauliflower instead of a carb like rice. But I could probly use a good dose at night with dinner too for sure. I also take benefiber for fiber as well but always better to get it through the foods too.

Also just to clarify, ,my nutrition tracker, I mostly just use it to track calories. I tried getting ALL the info in for awhile but it just takes too long to look up and too many foods aren’t listed and I was starting to stop using it because it took too much time. SO usually I’ll just list something that shows in the search that is similar calories. Like this weekend for example I listed romaine lettuce and Wendy’s Caesar dressing, or the other day I put in Burger King chicken tenders, which actually was just a salad from a restaurant called tender greens as well as chicken tenders from the grill at work. I rarely eat fast food nowadays especially because of all the sodium. But if I list a similar product form there the calories are at least close if not on the higher estimate for what I actually ate. Which is fine if I overestimate.

I have been keeping somewhat aware of protein just in my head as I observe what I eat but some of the other factors like vitamins and fibers might help it just takes so darn long to fill that thing out every day I start getting lazy about it. Heheh

James - thanks, I am eating around 2100-2200 calories a day on average. I think I probably burn around 600 calories a day from the exercise routine I do in the evenings as well as at least a few blocks of walking every day just walking around the lot where I work. SO that’s in addition to whatever you burn on average in a day at rest but I’m not sure. But I do M.W.F weight circuits that burn 500-700 calories and on the rest days usually 200-300 calories from cardio.

I do feel like it might be possible to cut down another 2-300 calories a day maybe but at the same time I worry then it might not be enough nutrients for my workouts because I work out super hard on my gym nights. And the muscle growth is where Ive seen the most progress overall even though the scale wasn’t moving at first. But I can already see a lot more definite ion in my chest and arms and legs already.

Beth - cool, yeah the egg thing is interesting. One of the reasons I am losing weight and eating better is to help with my high cholesterol. I’m not on meds yet though, my doctor felt it should be ok if I trim up over the next few months so I’m on that track. But speaking of the eggs. I was having usually 2 at a time and sometimes Id have 2 more in the evening pre-workout. Most mornings too I didn’t just have the 2 eggs, I also had a single pack of a trail mix which helps has a bit of almonds, cranberries, and granola in it too.

But I started to worry that I was eating too many eggs cholesterol-wise since I already have high cholesterol. SO I started to supplement it with protein powder as well so I’m not eating that many every day of the week. I know there’s the debate about good cholesterol and bad cholesterol but dont know enough of the scientific data to know how that applies to someone who already has high levels of it.

But agreed on the veggies, as SLimmerkiwi mentioned too. Could ramp those up more for sure! I tend to have a lot of cauliflower or broccoli as part of my meal prep as a carb replacement or mixed in with rice or something. But should probly start adding another serving of another kind of veggie as well as getting one in with dinner more too.

Thanks for the advice everyone.Keeping at it!!


Edited by: FEEESH at: 2/25/2019 (14:51)

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2/23/19 6:09 P



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I just had a wee peek at your Nutrition Tracker, also. There are a couple things that I noted.

1) Incomplete nutrition details, i.e. Vons Chicken Tenders, 2 serving shows calories but no protein etc. There were some other foods, too, including Overnight Oats - Brownie Batter - Chocolate Protein Powder.

2) You don't seem to eat much in the way of fruit veges.

By having the calories/fats/carbs/protein complete you will get a better idea of where/how to tweak. If you include the chicken tenders protein another (approx.) 88g of protein would have been added to that day.

By increasing fruit/veges, a lot of people will find that they can start/speed up their weight-loss. It also increases the fibre which is very important for gut health.

Kris

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BETHS60's Photo BETHS60 Posts: 631
2/23/19 9:06 A

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Feesh,

It looks like you are doing great.

I read your nutrition tracker, and I have a couple of tiny suggestions. One is that some days it looks like you only have one or 2 eggs for breakfast. (Unless I misunderstood serving numbers.) At your size, 3 or 4 would probably provide more adequate protein. A piece of dry toast and an egg have about the same number of calories, so you might be better off with 4 eggs and 2 pieces of toast than 2 eggs and 4 pieces of toast (particularly if you are putting something on the toast). The other is that some days your fruit and vegetable consumption seems pretty light.

Keep in mind that for most people, what you eat is way more responsible for weight loss than how much you exercise. Exercise is vital for good health, but reducing food intake is vital for weight loss.

Keep up the good work. Even if results are slow, research shows that in the long term, you will succeed if you stick to it.

emoticon

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-JAMES-'s Photo -JAMES- Posts: 14,112
2/22/19 2:28 P

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FEEESH,
I agree, not rambling, but lots of good information.

While I don't think of the body as a precise mathematical calorie burning machine, it does provide perspective.

How many calories do you think you burn per day? Let's guess 2500. Suppose you eat 2000 a day, so a 500 calorie shortfall each day, and 3500 shortfall in a week. A pound of body fat holds 3500 calories. So one pound of fat loss per week.

By the simple math eating 1500 calories a day meats 2 pounds of fat loss per week, and 1000 calories a day means 3 pounds a week. Then walking burns about 250 calories per hour, so walking two hours every day of the week will burn off an extra 3500 calories, or one more pound a week. So all in all 4 pounds a week.

However, I don't suggest eating 1000 calories a day, I suggest 2000. Eating 1000 may make your body use its calories more efficiently, and in the long run mess you up. Do you want to walk two hours every day for an extra pound down per week.

So what I suggest is 2000 calories a day, and if you can 30 minutes of walking. The walking doesn't so much burn calories, but builds and tones muscle, and muscle, when dormant is expensive to keep, if burns calories just being there.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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2/21/19 10:55 P



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You didn't ramble one little bit - I enjoyed reading what you are doing. I don't really see how you can improve on that.

I don't have to say I am *sure* you will achieve your goal, because keep that up, and you *WILL* achieve your goal!!

Take care,
Kris

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FEEESH's Photo FEEESH Posts: 26
2/21/19 6:54 P

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Hi James, thanks for that, I’m actually doing a lot of those things already which was part of my frustration but I think it was just impatience too as its starting to get results as of the last couple of weeks.

I track my food every day actually and its shared on. My profile if people wanna check it out. My range of calories is around 2150-2350 I believe, but I mostly stay right around 2100 or slightly under. I haven’t gone over in 2-3 weeks which is good and I’m eating plenty.

I actually eat mostly healthy whole foods now. I dont buy any premade meals except for dinner occasionally with my wife and even then Ill keep it pretty simple. No fast food. I do a lot of meal prep which helps keep my foods lean and my calories down while still eating plenty. It gets tiresome sometimes but so worth it for the week, makes it easy to stay on target. SOmetimes I get lazy and go a couple days without meal prep for lunch or breakfast but I’m fortunate to work on a studio lot that has a commissary where I can just go and get a couple chicken breasts grilled with vegetables. And I keep hard boiled eggs and protein powder here at work for breakfast (when I dont have my overnight oats) and for pre-workout snacks.

I also keep a google spreadsheet for recipes and links for meal prep meals that I liked more than others so I can refer back to them other weeks. I’m starting to get a good variety so things dont get too boring each week. I mostly meal prep for MOn-Thrus and then eat at the commissary or something for lunch on Friday. I usually will still keep in pretty healthy overall but a slight treat, like a wrap with some chips instead of just a chicken breast and veggies. It’s still not a carb overload and relatively simple meal overall and still easily within my calorie range.

I work out pretty hard actually so I’m definitely at a calorie deficit even when I hit that 2100 mark. I do heavy weight full body circuits 3 times a week and cardio on the rest days. And did pretty good at getting weekend exercise in the last 2 weekends which is my biggest weakness. I do a lot of kettlebell full body circuits by Marcus Martinez and aloe of good strength training stuff from Athlean as well as T-Nation. This link is actually what Ive been building my circuits like the last 3 weeks and the are KILLER!!!

https://www.t-nation.com/training/tip-the-smartest-way-to-do-circuit-training

I am completely done after one of those. Sometimes Ill do one of the Marcus Martinez full body workouts too which kick my butt in a more calisthenics way and then Ill throw in a hardcore finisher like the 100 kettlebell one on this page:

https://www.t-nation.com/training/seven-metabolic-finishers-to-burn-fat

I wanna do the sprints too but I am still too heavy and got shin splints real easy just form some light jogging last week so maybe once I get down closer to getting under 300 I can start working that in.

So yeah I think it was just impatience as Id been pretty regimented for a couple months with zero results. But now I’m seeing significant changes in my body shape and am down 5 pounds in the last 2.5 weeks.

Sorry for rambling too, but I figure a little extra info might help someone else on the same path down the road too if they are in the same situation.

Edited by: FEEESH at: 2/21/2019 (18:56)

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-JAMES-'s Photo -JAMES- Posts: 14,112
2/21/19 4:27 P

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FEEESH, glad that you are back in track, a water fluctuation for sure.

My intuition is to eat about 2000 calories a day, maybe 2200, but 2700 just sounds high unless you are super athletic, like running 45 minutes each day or something.

Two thoughts ...
Eat real food, produce you find in the grocery store, not boxes of stuff that can survive in the pantry for a month unrefridgerated. If the bacteria don't want to eat it, that should be a sign. How long until bacteria make a bag of chips go bad?

Second though, record everything you eat and drink. Estimate quantities if you have to, or weigh. If there are things you don't want to write down, or haven't written down, that is a focus point for you. Hopefully yoh just track everything, and own it.

James
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All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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FEEESH's Photo FEEESH Posts: 26
2/20/19 1:09 P

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Down to 319lb today, so I’m back on track, definitely too much salt and water retention over the weekend. Ate super clean yesterday and the body is back to normal. SO I’m down to 319 from 324 a month ago so going good, just gotta keep with it! Sometimes I feel so lazy about meal prep but its what keeps me eating well while eating lean.

Slimmerkiwi - awesome, I loved that area, I took a couple trips exploring on my way up to Whangarei and kerikeri. It got more beautiful the farther north we drove.



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2/19/19 9:11 P



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Kia ora!

Sounds like you had a good time LOL! I guess your 'swim' was a good tale to tell after the fact hahaha. When you come back here there are lots of other exciting things you can do ... the Shotover jet ride would probably be up your alley emoticon

I live north of Auckland. My siblings all live around the Henderson/West Auckland area.

Kris

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FEEESH's Photo FEEESH Posts: 26
2/19/19 8:46 P

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Ah! Kia Ora! :-p

I was living in Auckland and working in Henderson. Traveled all over the majority of the North Island on the weekends too. Only was able to get down to the South Island once, Stayed in Te Anau and went to Milford Sound and took a swim, lol. Swim, meaning My kayak got caught in a wake form the ferry and rolled me but it was still the tail end of winter so the water was so cold I felt like I couldn’t breathe for a couple minutes, heheh. Funtime all around though, cant wait to come back and campe around the South Island and check out so much more stuff.



Edited by: FEEESH at: 2/19/2019 (20:47)

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2/19/19 7:18 P



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Yes - Kiwi born and bred LOL! What area did you live in?

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FEEESH's Photo FEEESH Posts: 26
2/19/19 7:14 P

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I’m back up 3lbs. All of a sudden, but at the same time I measured my waist this weekend and I’m down .5 inch. SO thats progress. Weight fluctuates so I’m not holding it that too much, just anything that shows progress. ANd the shape of my belly is the biggest thing so if thats changing then I’m happy. ANd it is.

LisaLu - wow that’s weird, what’s up with that? Ill have to look into it. I’m sure it has something to do with water weight and muscle density too b tug proportionally I have a lot more fat to lose than I have muscle to gain so it should teeter the other way to losing pounds eventually. I cheated a little this weekend with popcorn at a movie but also did an intense full body weight circuit for 40 minutes too. So I don’t think that popcorn made the weight come back, probly just water retention from all the salt. But will probly be back down this week.

BLuelioness - yeah I do core and abdominal focused stuff with my circuit routines. ANd they are supposed to be good for burning fat in general too. I Think its just gonna be one of those areas to come off last. I did lose half an inch on the waist in the last month since I last measured so thats progress too, its just gonna be the slowest part I think.

Ive worked with trainers in the past who helped me get routines, how to do the exercises correctly and proper form, and I push myself pretty hard on my own. I just need occasional advice on how to change up my routine which I have a couple friends who are pro trainers that help me out with that so I sort of have a trainer, per-se, heheh

THanks COach Jen and Slimmerkiwi. BTW, Kiwi as in NZ? Lived out there end of winter, early spring for a few months 2 years ago, loved it.





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LISALU910's Photo LISALU910 Posts: 1,333
2/18/19 8:25 A

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Our physiologies are very different, since you're a a big, muscular guy and I'm a middle-aged woman But for me, heavy work-outs hinder my weight loss and sometimes even cause me to gain weight. I'm not sure why, exactly, but I know when the scale won't budge or starts nudging up, if I stop working out for several days I drop a pound or two! (When I was in training for a half-marathon a few years ago - and running 25 miles/week - I GAINED 10 pounds!)

I'm not sure why this happens, but apparently it is a "thing."



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BLUELIONESS13's Photo BLUELIONESS13 Posts: 34
2/16/19 9:39 P

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Sounds like you are doing some great things! Maybe there is a special exercise that helps with the areas you want to improve on the most? Maybe there is a trainer at your gym that could help? I know the waist is so hard to tone up, frustrates me too. Keep going, you will make it. Keep coming here for support!



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2/15/19 9:43 P



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WOW - it sounds what you are doing is starting to reap rewards emoticon

Kris

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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 67,120
2/15/19 2:08 P

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Woo hoo! Keep up the great work!

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
FEEESH's Photo FEEESH Posts: 26
2/15/19 11:22 A

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THanks for the reply Coach Jen!

Just giving an update here. Was going to in a month which I still will, but wanted to give a little progress update form the last week or so since I originally posted. THings HAVE finally started to move it seems. I’m down to 320 from 324, so looks like the needle is starting to move. IF it will keep at just 1-2 per week Ill be pretty happy with that. I also am going to need a new belt I think. I went down (or up? Basically tightening the belt) one belt hole and its the last hole so if I lose another few pounds my pants are gonna be sagging.

The biggest difference I started noticing though was just in the mirror as of 3-4 days ago when I was getting ready for bed, I went in the bathroom and looked in the mirror and was a little shocke. It seemed my body had gone through some changes overnight. My shoulders and arms were starting to show some definition through the fat and my chest is actually starting to show it too, more than Ive seen in years and I could actually see the muscle flex underneath.

My gut is still big and loose but thats not something I expected to be gone yet but the tightening of my chest and shoulders is making it seem to poke out more and disproportionately. Like, I feel like my gut is bigger than ever. But I know thats not true and I can feel muscles hardening deep underneath. SO I’m feeling pretty positive and gonna keep going hard and doing what Ive been doing.


Edited by: FEEESH at: 2/15/2019 (11:22)

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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 67,120
2/7/19 8:56 P

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I don't think you need to be eating as many as 2600 calories, so stick with what you've been doing and let us know in a month or so how it's going.

Fingers crossed you start seeing some good results!

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
FEEESH's Photo FEEESH Posts: 26
2/7/19 7:59 P

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Thanks coach Jen,

Yeah the calories were set up by Spark a couple years ago based on a goal Id set up to lose a certain amount of weight in a certain amount of time, without exercise taken into account. Obviously I didn’t keep up with that original plan and when I started up again recently I kept the calories the same and thats been working pretty good as far as how I feel during the day, but part of this post was wondering if it should be lower. But it seems around the right range for average recommended calories for the average male my age I think. ANd it did not take my exercise into account, only the timeline for weight loss based on calorie intake. I updated my weight goals today so I could add the “ticker” to my profile and it jumped up to 2680 calories at the low end but that seems way high. Unless I try to fill that extra calories with straight protein maybe?

AS for before I started tracking it was probly closer to 2600-2800 on average, not way worse I don’t think in general but definitely more bad carbohydrates like fries and breads. But also the biggest killer I believe was eating too much late at night, grazing basically. And epic cheat days on the weekends that ended up with eating a whole bag of cheez-its while watching a movie which probly followed a few slices of pizza or something. And then maybe more snacks later.

Ive cut al that out now and have only healthy snacks like nuts and string cheese if I need a snack. And cutting back on smoking pot so much helps cut back the snacking too. SOmething I was doing anyway as I get later in my 40’s I cant smoke and be productive the next day, makes me tired and not sleep as well. Younger me enjoyed it, older me has to let it go save for a concert or something. :-)

Thanks Ill give it another month and keep going and report back if I start seeing more progress.






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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 67,120
2/7/19 7:29 P

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It sounds like you're doing a lot of great things, so I can see why you're frustrated. Is the 2160-2510 calorie range the one that SP has given you? Does it take your activity into account?

You said you started tracking your food about 3 weeks ago and you stay around 2100 calories/day. Do you know around how much you were eating before you started tracking?

Often times the places you lose weight last are the ones where you gain first. It sounds like you are seeing progress with your arms, legs, etc., so I think you are making progress. It just might take time to come off in the abdominal area where you want it to come off the most.

I think you're on the right track, and like the previous poster said, you might just need to give it more time. I'd give it another month before deciding that what you're doing is not working. Hopefully the progress on the scale will be starting very soon.

Hang in there!

Coach Jen


"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
FEEESH's Photo FEEESH Posts: 26
2/7/19 3:49 P

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Thanks Archimedes.

A couple things though. I don’t really feel my expectations are really that far fetched. I’m not expecting any BIggest Loser B.S. or anything close to that. That’s crazy talk, :-)

Ive been working out super hard 4-5 days a week since the last week of November 2018. There was a couple week holiday break period where I fell off and didn’t get as regular of exercise in there. But since then its been a solid 6 weeks again of regular hard workouts. And Ive improved my eating in that time even though Ive only been tracking the actual calories for about 3 weeks now.

Ive also cut back on my carbs (not carb free but cut back at least 50-75% on a daily basis. And also started intermittent fasting a week and a half ago. It may or may not be as effective as it can be. I usually cant eat dinner until about 830-9pm, but then I cut myself off until about 830-9am the next morning. I wish I could eat dinner earlier but I work until 7 and then hit the gym for an hour and have to eat something after that.

I meal prep for 3, sometimes 4 days a week of meals. I tend to have something similar to chicken breasts and vegetables for lunch and breakfast is usually a hard boiled egg and a Greek yogurt. Sometimes I add a trail mix single serving pack if I’m a little hungrier than usual while driving to work.

I don’t always get to meal prep for dinner though and sometimes can cook at night or I get takeout but when I do I try and make smarter decisions and usually manage to keep it within my calorie range.

So I’m not crying that I don’t have a 6 pack yet or anything too unreasonable. ANd I’m not expecting hardcore calorie burning and gains so that I can do a Dwayne “the rock” Johnson cheat binge on the weekend or anything. I literally would be happy if Id lost a single inch maybe or if not that to at least lose a single pound in over 2 months time. But I’m currently up 2 pounds from where I started.

I’m just trying to see if there’s something I’m missing or doing wrong here as it seems like I’m doing everything right. I’m not expecting drastic changes and I know they will improve over time. My concern is that Ive lost zero inches and gained weight from all this.

I’m trying to be honest with my regimen and calories too but honestly the last 2 months have been the healthiest most planned out eating ive done in my life. Especially from the meal prep. Even though I haven’t always eaten bad, the late snacking is what’s always gotten me. ANd Ive cut that out to almost nothing except if I’m really starving Ill have a handful of almonds or a string cheese at night.



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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (224,585)
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2/7/19 3:21 P



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FEEESH,

Welcome to Spark People.

If it took you 6-7 years to go from 260 pounds to 325 lbs, you can't expect the weight to magically drop off just because you're eating a little better and exercising.

While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. there will even be weeks you gain ! and that doesn't mean you're doing anything wrong. It really could take 6-8 weeks of healthy eating, regular exercise and portion control before you see a change in that scale.

Now, if you are already noticing some subtle changes like inches dropping off, maybe your blood pressure improving, maybe feeling a bit more energy, that says you are doing something right.

When a person decides they want to lose weight, they are almost always in a panic and want to know what's the fastest way to take it off. Well, there IS no fast weight. If it took 6-7 years to pack it on, it's going to take a while to get it off.

What to do ? BE PATIENT.

Do your best to try to eat right, watch your portions and get some regular exercise. With time, you will see more results. You just can't expect them to happen immediately.

In short, what you are experiencing is normal for anyone starting a weight loss program. This isn't the Biggest Loser. those types of dramatic losses are just not typical.



FEEESH's Photo FEEESH Posts: 26
2/7/19 3:01 P

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Hey hope this is the right section to post this in.

I’m a big guy, I’m 44 now, and Ive always lifted weights and always been a bigger heavier guy in general. My ideal weight actually tends to be aroun 260lb which I was about 6-7 years ago and I was super fit. Currently I am weighing 324lb.

Over the last few years though Ive dropped in consistency and diet and overall movement each day. But a couple months ago I was finally able to get a better job with less hours and a convenient gym so I could really get back on it.

Ive been tracking my nutrition in Spark for the last 3 weeks and staying usually around 2100 calories for the day. A couple days a week I might go to 2300-2400 calories but the recommended for me is batwing 2160-2510 calories/day.

Exercise, For a little over 2 months now, I am doing a Mon, Tues, Thurs, Fri Regimen, 4 days a week. I really wanna get to 5 or get a weekend day going too but its been tough. Wednesday’s I’m usually just kinda worn out and need a day off but a weekend day of exercise is needed.

Each day I have been doing 10 minute cardio warmups on an elliptical or treadmill. This is followed by 30-40 minutes of mostly high intensity weight/kettlebell/body weight circuit that really kick my butt and keep my heart rate going.

Now my problem. I have a pretty decent gut nowadays which has hampered some progress. That weight on my torso messes with my breathing and sleeping and I wanna get rid of it and I know it takes time though. Ive noticed some differences in my arms and legs and face as far as starting to trim up I think.

But it seems like nothing is happening with my gut or waist. In the last month for example my waist measurements have stayed the same, and My gut actually feels flabbier than usual, :-(. And I haven’t lost any weight, a a matter of fact I weighted this morning and I am up 2 pounds from 322.

So I’m a bit frustrated. I can see some progress as I said in my chest and shoulder areas, And throughout my body I can feel muscle density hardening and growing a bit (my wife squeezed my arm the other day and was like “woah thats getting hard”, and I know my gut and back fat will take some time to start trimming up but it seems like how hard ive been working the last month to have actually gained weight and no change in waist measurement, even a little, is really frustrating me.

I do know how to work out and I do work out hard. Ive had trainers in the past and have friends who help with advice for circuits. I do a lot of core work and have really upped the ante on my abdominal and lower back strength I ending exercises. I’m always sopping wet from sweat when I get done, I’m not half assing these workouts. So what am I doing wrong?

Thanks for reading my long rant and any advice.



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