Tony's Weight Loss Thread

[Tony_P]

Hi H&F

I am gonna try to post my diet and exercise logs here to see if it helps keep me on track.

History: In April 2006 I weighed 340 lbs and my pants were a size 54. I was eating about 8-10,000 Calories a day. I started eating better and going to the gym every once in a while and by July 2007 I was down to 290 and a size 46. Now, a year later after dipping up and down I am 300 and a 48. My initial goal is to get my waist size down to a 42-44 do I can start shopping at normal stores.

In July 2007 when my weight loss stalled, I started a new job. My old job was relatively stress-free and I got to walk around a lot. My new one is very stressful and I spend 9-12 hours a day sitting in front of a computer. As much as I’d like to go back to a job like my old one, the pay cut would be way too significant.

I belong to a gym which has branches b y my home and office. I would love to learn how to do deadlifts or stuff like that, but I don’t know anyone to teach me, nor can I afford a training session at the gym, so I think I’ll just have to stick to Cybex and those little free weights for now.

So, here is my diet and exercise for the last week. It is especially bad because I was travelling on business all week. I need to start eating a lot better. The internet says I need 3,325 Calories a day to maintain my weight, so I suppose I have a lot of work to do.

I will start my log now, please feel free to criticize and comment as you see fit.

[Tony_P]

Tuesday 22-Jul

Time / Food / Calories

700 Krispy Kreme Glazed Donut 200
700 Krispy Kreme Glazed Raspberry Filled Donut 300
700 Iced Coffee 0

1000 Amtrak Tuna Sandwich (Yuck) 800
1000 Nestea Natural Leaf Iced Tea 120

300 Jimmy Johns Turkey Club LTM 900
300 Jimmy Johns BBQ Chips 300
300 Coffee 0

600 5 Fried Shrimp 300
600 5 Pieces Bite Sized Chicken Cordon Blue 600
600 2 Oz Cheese 250
600 8 Crackers 100
600 Heineken 12 oz 150

900 Knots Berry Cookies 150
900 Holts Bundle Cigar 0

1100 Bacon Cheddar Cheeseburger w/ Onions 900
1100 Sweet Potato Fries 500
1100 2 16 oz Guinness 400
1100 Small Caesar Salad 200



Cals 6170 0
Calorie Surplus/Deficit +2845 (Ouch)

[Tony_P]

Wed 7/23/2008

900 Egg/Cheese/Potato Thing 700
900 30 oz Pink Grapefruit Juice 400
900 Coffee 0

Free Hotel Breakfast. I was really hungry but the egg thing was gross, so I chugged the grapefruit juice afterwards like there was no tomorrow.

1100 Chocolate Muffin 600

100 Turkey on Rye LTM 400
100 Jalapeño Chips 150
100 Chocolate Muffin 600
100 Miller High Life 32 oz 300

I had 2 chocolate muffins sitting in my room that I grabbed from the breakfast lounge earlier. They tasted so good while I was eating them, but after lunch I felt like I ate a bad of cement.

800 Large Stromboli 1000
800 Slice Pizza 300
800 20 oz Dr Pepper 250

900 Orange 70

900 5 Vegas Shorty Cigar 0

1100 1 Mile Jog on Treadmill (240)
1100 3 Miles on Bike (300)
1100 40 Reps Bicep Curls (50)
1100 24 Reps Lat Pull downs (50)
1100 5 Min Rowing (80)

Calories Eaten 4770
Calories Burned (720)
Calories Surplus/Deficit +725

[Tony_P]

Thurs 24-Jul

930 2 Slices Whole Wheat 150
930 2 TBSP PB 200
930 2 TSP Jelly 50
930 6 oz OJ 110

1000 12 oz Coffee 0
1130 8 oz Coffee 0

100 Chicken Sandwich 500
100 Chips 150
100 Fruit Cup 100
100 Danish 400
100 12 oz Coffee 0

300 8 oz Coffee 0

500 Slice Pizza 300
500 8 Oz Coffee 0

800 10 Buffalo Wings (Room Service, Gross) 800
800 Large Caesar Salad (Ditto) 400
800 32 oz Miller High Life 300

1000 Punch Cigar 0


1000 Small Apple 60


Calories Eaten 3520
Surplus/Deficit +195 (Significantly better than last 2 days)

[Tony_P]

Friday 25-Jul

1000 Egg & Cheese Croissant (Free From Hotel) 400
1000 Coffee 0


100 Jimmy Johns Billy Club 900
100 BBQ Chips 250
100 Iced Tea 0


800 Jimmy Johns Tuna Sand 800
800 Entenmanns Danish 450
800 1/2 Large M&Ms 250

6-Jan 32 oz Miller High Life 300

1130 3 Slices Bread 270
1130 Tapenade 150
1130 Grilled Veggies 100

1230 4 oz Cheese 400
1230 White Nectarine 60

The nectarine was probably the most satisfying and delicious thing I ate all day. The worst was the danish. I was sitting in the Amtrak Cafe car and wanted something sweet after my sandwich so I grabbed the Danish and M&Ms. The M&Ms were ok but the danish made me feel like ****.

I need to be better about eating fruit in place of cake and cookies and ****. I really love fruit and veggies, and I don't really understand why I don't eat them more.


Total Cal 4330
Surplus/Deficit +1005

[tsearcher]

Originally Posted by Tony_P

Hi H&F
...

I belong to a gym which has branches by my home and office. I would love to learn how to do deadlifts or stuff like that, but I don’t know anyone to teach me, nor can I afford a training session at the gym,
...

I will start my log now, please feel free to criticize and comment as you see fit.

I'm pretty sure most of the people here are self taught. Just do some reading and watch the various videos. If you can, video tape yourself and post for advice.

[Tony_P]

tsearcher,

Thanks for the advice, but the only access I have to weights are at the gym, and I'd feel pretty silly teaching myself there. In addition my gym has disproportionate number of meatheads who hang around the weights who I don't care to be around.

[GambleGamble]

So since you started a weight loss thread you have gained a lb? thats based on your calorie intake versus what you state you need to burn to survive (BMR?)

Most of these days you are eating more by 1-3pm than I eat ALL DAY, and they are all generally terrible calories. At least the intake appears to be going down.

Hope you succeed.

[Tony_P]

Well, I started writing down what I eat on Tuesday, and started the thread today b/c I was so appalled at how un-healthy I was being.

[Ron Burgundy]

holy **** you eat a lot of ****. I mean, you're turds must be bigger than me.

my advice would be to stop eating so much ****

ok srs advice is to start by cutting out the refined flours and sugars (donuts, white bread, muffins). That stuff is gonna drain all your energy AND make you more hungry later.

btw, how much $ do you spend on food per week? Just wondering.

[Tony_P]

Here's what I've eaten so far today:

I think I have a real good shot at staying under 3000 Calories Today

26-Jul

1230 Cheerios 250
1230 Skim Milk 80
1230 3/4 Breakfast Sausage 200
1230 Coffee 0

300 3 Bites of cheesecake 150
300 1/2 Bag M&M 250

600 4 oz grilled chicken 200
600 salad 25
600 salad dressing 100
600 1 Slice 12 Grain Bread 110
600 1 tbsp natural PB 105
600 Mango 150

Total Cal (So Far) 1620

[Tony_P]

Originally Posted by Ron Burgundy

btw, how much $ do you spend on food per week? Just wondering.

I usually spend about $100-200 per week eating out and $100 /week on groceries.

This week was different. Tues-Sat I was eating on an expense account so I spend about $200 those 4 days.

I need to work on saving more money too. I'm going to try to stop eating out as much as I can, which should help save money and calories.

[Dexytp]

Better day today, keep it at.

Eat more meals like at 6:00.

[tsearcher]

Originally Posted by Tony_P

tsearcher,

Thanks for the advice, but the only access I have to weights are at the gym, and I'd feel pretty silly teaching myself there. In addition my gym has disproportionate number of meatheads who hang around the weights who I don't care to be around.

I know what you mean. Being new to the gym and learning to use the free weights can be intimidating. Again I would guess most of the guys here went through the same thing.

You can practice the movements at home with a broom or a pvc pipe. Once you feel more comfortable, give it a shot at the gym. None of the moves are particularly easy, but the back squat is the only one that's that hard to learn.

Remember, even the meatheads started out either skinny or fat at some point. And it's easy to prejudge people at the gym. They might not be as bad as you think.

As far as your diet is concerned, I'll repeat what Ron Burgundy said, cut out the refined carbs. You won't be so hungry and you'll wind up eating less.

[GambleGamble]

Give this daily intake a try
Meal 1
5 Egg Whites 77 calories
1 Egg 72 calories
1 Slice Cheese 50 calories
4oz Turkey 100 calories
Hot Sauce 0 calories
2 Slices Whole Wheat Toast 140 calories

Meal 2
1 Peach 60 calories

Meal 3
1 Nectarine 61 calories

Meal 4
1 Banana 105 calories

Meal 5
Whole Wheat Wrap 90 calories
4oz Turkey 100 calories
1/2 Tsp Honey Mustard 20 calories
Hot Sauce 0 calories
1 Slice Cheese 50 calories

Total So Far - 925 Calories

Leaves for a big dinner which I intake as final meal because I work out late at night, Usually a couple Turkey Sandwiches, Chicken Wrap, or lean Beef meal. Usually around 600 or so calories.

Takes me up to 1525 calories, which is light but I usually have an extra banana during the day and a slice of bread with peanut butter and banana or jelly. I rarely if ever go over 2000 calories, and on the weekends I usually up the restriction up to 3000 calories and eat less healthy but over time you find even when you are "cheating" you are still eating better than you did prior.

Most of find what works for you within reason and the weight will come off. Down 70 plus since end Jan, and I dont feel like I am restricting myself anymore, its just the way I eat now.