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GL YTF, enjoyed your contributions in the Luck thread this year.

Just read the oot threa and really glad it took a turn for the positive. Big good luck YTF!

I find progress pictures to be great motivation because I know that the people making drastic changes to their bodies are not doing anything fancier than what anyone else can do, so on that note, here's reddit's /r/progresspics subreddit. Hope it gives you a little boost.

TUESDAY, JUNE 26, 2012

BREAKFAST: The veggie omelet and three sausage links. No olive oil this time, just Pam cooking spray. 493 Cals.

After breakfast, we head into town for the $45 poker tourney, followed by karaoke next door. Despite getting absolutely no cards for the entire tournament, I finish 6th out of 104.

I end up locked inthe tourney for over four hours. Now it's 11 PM, not many options for:

LUNCH: Two McDonalds grilled chicken snack wraps (one chipotle, one honey mustard). Don't freak out about seeing the word "McDonalds", the whole thing weighed in at 500 cals total.

I trimmed breakfast and lunch because I knew there would be beers at karaoke.

SNACK: I cut back from twelve beers to six, and switched to Miller Lite...but oops, the draft beers are 16 oz, not 12. Oh well. 768 cals.

(BTW, figured out why I was missing some high notes on songs I like, so I debuted "Music of the Night" tonight. Crowd went nuts, so I also debuted "Smoke Gets in your Eyes," but by then the place was empty and I was singing to upturned chairs on top of tables.)

DINNER: Usual spaghetti/sausage/meatball portions, no side salad this time. 1105 Cals.

Total: 2865 Cals. Over by one beer. Dammit, if I had stuck to bottles instead of tap, I'd've been OK.

Please, don't flame me over beer and McDonalds. I was planning on that chicken caesar salad at the cardroom, but I ended up getting locked into the tourney and forgetting about food--besides, the McDonalds I ended up eating probably had fewer cals than the salad I was planning.

Nice work. Yeah beer is a huge calorie sink but totally worth it sometimes. If you're over one day it's OK. You just shoot for being under on average.

(on my birthday I had 1300 calories worth of beer and my daily target at the time was 1920 calories)

2800-2900 calories will get the job done for now - you're on the right track, .

Good job staying under 2900 cals, but I'm gonna keep picking these nits. Olive oil (real stuff) is good for you. Better than Pam.

This doesn't matter much, but I'm going to put it here because a lot of people don't know this.

The nutritional label on cooking sprays says that they contain 0 calories despite the fact that they are 100% fat. They get away with this because if a serving size contains less than 5 calories, they are allowed to round down to zero. So the manufacturer's just set the serving size accordingly, then label the damn thing "fat free."

However, most people spray way more than a serving size into the pan. So they may in fact be getting just as many calories as if they had used olive oil in the liquid form.

Again, not something to worry about, but it's good to know the facts.

hey, this day is a hudge win man.

great job so far YTF It's a major paradigm shift when you realize you can eat essentially whatever kind of food you want and still lose weight. I think you are definitely on track for success.

smart forum dudes-

what weight should YTF shoot for before incorprating in some body weight squats and that type of thing? we gotta get those knees fixed up

He should really concentrate on making this diet stick and slowly adding in some walking as his knees allow. Obviously they'll improve just from carrying less weight around. I think this is for psychological reasons: he needs to focus on improving his approach to diet first - hard exercise (for him) could make him feel miserable and he could compensate with eating.

Slow, steady progress and adapting to changes before adding in new things is probably best for compliance and keeping motivation high.

You need to learn to control macros (macronutrients). Calorie # is not the final answer to all. Imagine eating 2500 of fat, 50 protein, and 250 carbs. Great, you are at 2800 calories, but your body will not burn any fat, and actually be using protein, i.e. the little muscle mass you have, as fue as you are in a calorie defecit.

Learning what macro percentages will force your body into a fat burning machine, thus greatly effecting the amount of negative weight you will lose.

33bb, that's also something he has to learn along the way, but probably not for a little while. I almost wonder if it's worth giving ytf a roadmap, something like start working on daily protein goals after losing 50lb lost, start to lift weights after 100lb, etc.

Yeah, cutting the beer is a way better cal-saving measure than cutting olive oil.

Are you planning to keep the beer down to like once a week?

GL by the way, this should be a good log.

read the whole thread in OOT pretty much (lol me...)

here to say gl to YTF and hopefully to be in on the ground floor of an epic thread

also want to reiterate what others have said: it's much more important (imo) to focus on counting calories now and staying under 2700 than it is to nitpick over random nutritional minutiae. like, exponentially more important.

again, gl man!