As one of my motivators I will, be posting here to update my status.

Background.
I am 5'10"
Was 145lbs in Universtiy.
I was about 165 when I got married. 10 years ago.
Topped out at 205lbs 3 years ago.
lost 20 lbs.. then stayed at 180-185 for 3 years.
Was 185 3 weeks ago.
Was 179 this morning.

I will post a running commentary ,3-4 times a week, on my diet and exercise, nothing fancy, just details.

The plan is to get down to 155lbs. and a 32 waist size from 34-35 current.

Make sure you post yoru diet/workout as getting help and critique on those will improve weight loss very fast.

Weight this am. 179

Yesterday
1 can diet coke; 0 cal
1 can diet sprite; 0 cal
vegetable soup 600ml 250 calories
Ham and Cheese sandwich; 150 calories
20 cashew nuts; (100g?) 580 calories (wow I didn't know)
300ml gatorade; 80 calories
500ml water; 0 cal
bowl of cereal+ 250ml milk; 250 calories
2/3 pear; 150 calories
1 slice bannana bread 2 0z; 180 calories
1 piece of dried mango 1oz; 30 calories
half a chocolate chip cookie; 45 calories
Total Calories in 1810.

What is really BAD and doesn't show is that
between 8am and 6pm the ONLY think I ate/drank
was the diet coke and diet sprite!
I had the cashews/soup/sandwich/pear for dinner 6pm
and ate the rest (11pm) after my workout (9;45pm).
Sleep at 2am
Was told to eat breakfast to get the engine burning
calories faster during the day.

workout 40 minutes cardio/fatburn on a
treadmill and orbit track.
5 minute warmup/30 cardio/5 cool down
heart rate was about 150 on cardio and
120 for fat burning /warmup/cool down.

365 calories burned.

some of your calories seem off...
i would imagine two slices of bread on your ham/cheese sandwich is more than 150 cals, same for the ham and same for the cheese depending on type...

eat more protein...

We should have a rule that you gotta post before pics

Good Luck

WTF? Creep.

Sites like http://www.thedailyplate.com/ make it easier to track this stuff.

Good luck.

I look at it as a motivation factor only. Look at Dids and a few others its tough to post a before photo but seeing it keeps you motivated. I was joking about the rule thing. You have to be comfortable doing it also. Hats off to those who did. One of my motivators is posting a before and after photo side by side. Hopefully there not identical

Is this one better than fitday?

I just signed up for fitday to check it out. I like thedailyplate.com better. Nicer UI, better search results. YMMV. They seem to have similar features.

The calories for my cashews was off. I used the internet the first time and guessed the weight 100g.. I looked at the Nutrition facts on the package and found that I had 1/4 cup.. was (i counted 22) cashew nuts = 190 calories.

In sandwich I used a non fat processed cheese slice, thin ham sclices and light mayo. I will get more accurate as time goes on. It seems the bread alone should be 75cal per serving but it says 1oz serving size.. not sclice. I look closer tomorrow.
cheese 30cal, ham 40 cal, mayo 30 cal, bread 150.. total 250 for a sandwich.

As for pics. Not going to happen. If I suck my gut in, it looks flat already. I admire Dids for what he is doing, but his log is waaayyy more dramatic and challenging.

What is really good about this log is that late at night I usually eat a lot more, but I keep thinking I have to post this tomorrow, better not eat it.


Friday July 27/07
Weight this morning 178

Yesterday
Breakfast
Cereal and milk 250 calories
Diet Coke

Lunch
Diet Coke
Yogurt 150 cal
Banana 100 cal
10 cashews 100 cal

Dinner (6pm)
12 oz Stir Fry Veg&Beef on Rice 400 cal (guess)
lots of veggies, less beef, very little rice.
250ml apple juice 110 calories
low cal popscicle 20 calories

10pm snack
15g shrimp chips 70 cal
mushroom soup 250 cal
Mulit vitamin cal?

total calories in 1450

Exercise
none.

Saturday July 28
Weight this am 177

Breakfast
Diet Coke
Cereal 250 cal

Lunch
Yoghurt 160 cal
20g crispers 90 cal
3 sour candies 60 cal
water 500ml

Dinner
20g Ritz Crackers 90 cal
ebi-sunomono 50 cal
2 pcs salmon sushi 150cal
2 pcs tuna sushi 110cal
3 pcs tuna sashimi 120cal
2 pcs salmon sashimi 100cal
1 whole/raw carrot 30 cal
30ml light veggie dip 60 cal

10pm snack
7 pcs dried mango 140 cal
300ml gatorade 75 cal

1505 calories total

exercise
50 minutes cardio and fat burn 480 calories burned
2 sets of bench press (8x)on a machine 90lbs ?cal

I really pushed myself to exercise yesterday because
I went during the day at 3:30pm during work, which I
have not done in 15 years. (luxury of being your own
boss.)

mind,

get some protein w/ every meal...and eat some veggies man, they will help keep you full in you are hungry as well as being really good for you...

don't worry about being a fat burning zone or whatever while doing cardio...

now i have no idea what your body looks like, but 177 at 5'10 you might be better off trying to gain some muscle rather than lose fat...i imagine you would be better off getting a ton of protein and kicking cals up to 2k/day and finding a proper lifting program...

I was told long time ago that you really couldnt put on permanent muscle mass after 30.. and that was a long time ago. I have kids almost 9 and 6.

I pay $12 per month at my gym. The current rate is $35-40/month. (I joined 18 years ago (initiation fee $600? cant remember) and my fees were set when I joined)

Only good thing this weekend is at Sunday lunch my wife made eggs and pancakes.. but I only ate 1 egg. ( I usually eat all the left overs)
There were 2 eggs and 4 pancakes that I dumped. Bad thing is I was in on Sunday I didn't go out or do much so I was constantly snacking on cashews and other small snacks.
610 calories in snacks!

============================
July 30/07
Weight this am 177


Saturday July 28/07
Breakfast Cereal 250 cal
diet jello 5 cal

Lunch
soup 220 cal
(bread 110
ham 40
light che slice 30
light mayo 30)
half sandwich total 210

Dinner
McDonalds
Chicken oriental Salad 300 cal
with thai dressing 80 cal

snack
3 carrots 90cal
20 cashews 190cal
chips 190cal
cereal 250cal
500ml diet root beer
500ml water

Calories in 1780
exercise None
==============================
July 29
Breakfast
cereal 250cal

Lunch
1 scrambled egg 100 cal
soup 200 cal


Dinner
Vietnamese noodles w/ beef 450 cal
2 deep fried spring rolls 400 cal


Snacks
bag of crispers 90 cal
cashews 300 cal
jelly beans 100 cal
1/2 chock cookie 80 cal
Freezie 40 cal
500ml water
250ml diet root beer

wow 610 in snacks..

Calories in 2010
exercise None

Your protein level looks like it is going to be pretty low...Look to replace some of teh carb heavy items with protein/good fats.

SUre you jelly beans were only 100 calories, but tahts all sugars which is bad...replace it with more fruits or some proteins.

thanks Mattnxtc

Tuesday July 31, 07
Weight this am 178 lbs
Yesterday Calories intake 1570
Exercise 695 calories cardio
==============================

yesterday
Breakfast cereal 250 cal
355ml Diet Coke

Lunch
Yoghurt 160cal
355 ml diet grapefruit soda

Dinner
Soup 220 cal
Sandwich 290 cal

After workout snacks 10m
pear 100 cal
Cereal 250 cal
13 Sun Chips 125 cal
Freezie 25 cal
1oz banana chips 150 cal
1000 ml water
Snacks subtotal 650 Wow again

Total Calories in 1570

Exercise
Started with 2 sets Bench press
8 x 100 lbs calories burned ?
then
70 minutes cardio and fatburning (mostly cardio) 695 calories.
This, sadly, was my best workout in the last 2 years!

(usually did it the other way around ,cardio then weights,
but read in Mens Fitness it is better to lift first then
cardio)

As I said above...your diet is really suffering. Your eating far to few calories and while it may help you in the immediate...soon you will reach a point where you will start to retain fat and lose muscle as your body goes into a starvation mode.

You need to be getting roughly 2000-2100 calories a day which is a lot more healthy and will help for a steady weight loss.

Keep track of how many grams of proteins/carbs/fats that you are getting for the next few days and post that with your daily diet. I think you will be amazed at how low your protein level is.

mind,

your diet has no protein...PROTEIN AT EVERY MEAL...your diet is pretty much all carbs and your carb selection sucks...you have no veggies and most of your carbs are starch...

Jesus, man. Eat more FFS.

Your BMR+700 calories of exercise (might be on the high side) is way over 1500 cals. You probably ran like a 1k deficit if not more. Did you run a 10k or what?

mattnxtc could you list your top 10
protien sources..?!?

My usual calorie intake is 2000/day but, before i started my diet and exercise.. i had probably 1 day per week of 350 calorie cardio (36 minutes of treadmill etc). My weight has fluctuated between 180-185 lbs for the last year.

I have protien powder and will consider taking it post exercise in a banana milkshake, instead of my usual crappy snakcs.

Thremp last time i ran 10k it took me 65 minutes.. sad but true. If i ran it today, it would probably take 75 minutes.
on that day I did 50 minutes cardio and 20 cooldown (read fat burning). the 695 was the total readings on the machines, not including time or calories for the weights(no calorie reading)
=======================================
Aug 1, 07
Weight this am 177 lbs
Yesterday
Calories in: 1605
exercise: none

Yesterday
Breakfast
Cereal 250 calories
Diet Coke

Lunch
50g Trail mix 230

Dinner
California roll 130 cal
5oz tuna 200 cal
4oz salmon 200 cal
4oz rice 140 cal

snacks
20 cheezies 150 calories
Diet Jello 5 calories
cashews 200 calories
blueberries 100 cal
1000ml water

"could you list your top 10 protien sources..?!?"

animals, eggs, powder...done...

edit: was spot on with thirddan without even seeing hsi post haha.

Meats!!!
Eggs!!!
Protein powders!!!

Lookign at your diet layout for 8/1...you didnt get any meats until dinner.

You need protein sources every single meal!!!

As I said, your diet is going to produce results for the very short time...but then you are goign to start burning muscle and retaining fat as your body goes into starvation mode.

mind, your diet is leaving you w/ very little protein and very little nutrition in general...you have no veggies, little fruit, little protein, lots of processed foods/sugars...

How many g of protein do i need per day?!?
all the nutrition fact panels do not give a % .. they just say g.
the cashews have 5g per 190 calories
and rasin bran has 5g per 250 cal bowl..
the tuna has 6.6g per oz..
and the salmon 6g per oz

Yesterday was 65g of protien.
Was that not enough?!? 54 from dinner
The protien powder I have is only 18g
per spoon full of powder.

Ok so i looked it up and it says i need 34-60g of protien per day and if I am endurance training.. increase to 35-60.5g wow big boost!
So now I should ask about timing instead..
breakfast
5g
lunch
5g
dinner 25g
snacks
5g
something like that?

If I am low I will throw in a protien shake RIGHT after my workout? .. or should I have it on my off days?!?