I am still experimenting with having a large breakfast and small lunch.



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I did 1 hour 20 minutes of walking.

I didn't manage a walk.



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A big breakfast followed by small lunch works for me. Here I tried smaller breakfast (without egg or anything) followed by small lunch which didn't. As a result mid afternoon I set about the carbs. I realised after some rounds of bread/crispbread that however much of it I had it wasn't going to hit the spot - something I didn't use to realize. I switched to the ham and egg salad, which did work - so it was a case of disaster averted.

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Walk - one hour and ten minutes.

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I did a walk of one hour.

Week Three weigh-in September 22 2012

Start weight: 228 pounds
Last week: 224 pounds
Current weight: 222 pounds

Weight loss this week: 2 pounds
Total weight loss: 6 pounds

Good job.

Great job, Red. Consistent progress is so uplifting. Keep doing what you're doing, but also realize that the more weight you lose, the harder it is to lose more. Keep up the good work!

Thanks guys.

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I did a 1 hour ten minute walk.

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One hour ten minute walk.

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I have been struggling to get the exercise in this week - yet my calorie intake hasn't really dropped so that could cause problems come weigh-in.

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1 hour ten minute walk

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I did a walk of 1 hour 10 minutes.

Week Three weigh-in September 28 2012

Start weight: 228 pounds
Last week: 222 pounds
Current weight: 220 pounds

Weight loss this week: 2 pounds
Total weight loss: 8 pounds

4-weekly Stats

Start weight: 228 pounds Current weight: 220 pounds Weight loss 8 pounds.

Starting body fat: 37.7 Current body fat 34.9 (although these readings are all over the place) loss 2.8

Starting waist measurement: 47.5 inches Current waist measurement: 46.1 Loss 1.4

If the fat percent is correct Lyle McDonald would no longer have me as 'extremely obese':

http://www.bodyrecomposition.com/fat...-beginner.html

Just plain old obese, I guess

Good work - keep it up dude!

Thanks!

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Sunday:



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One hour ten minute walk.

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No walk.

Too many carbs. I have been feeling unwell and for some reason that seems to make me reach for good old carbohydrates - and not entirely the good type.

Good work.
The only thing I haven't seen in your diet is legumes (beans, lentils) that you can probably add once in a while. The are really healthy and if they are combined correctly they can be a good source of protein.

For the too little protein, too much carbs comments, personally I wouldn't worry too much especially if you are consuming high quality carbs. However, I must say that the nutrition plan I prefer is a Mediterranean diet that is based on good quality carbs.

I know a lot of people will say that there are evidence that a low carb/high protein works better but the truth is that there aren't enough scientific evidence to prove it. What most of the data suggest is that low carb diets result in faster weight loss at first but over a longer period of time there are no significant differences.

Thanks. Good point about the legumes. The only time I had them was when I forgot to defrost meat so had a bean curry. I enjoyed it and should have it again. Besides, I should be looking for more variety I have started getting into a rut with what I eat.

The argument with protein is that it fills you up more. It was when my carbs slipped over 300g that I got a warning call. I think eating a certain sort of carb can lead to wanting to eat more of them. However, I am sure you are right that as long as I stick to the right sort of calorie totals I'll be fine. Its coming off consistently at the moment so I don't need to worry too much. The other thing is that I really do want to do some weight-bearing exercises at some point which will benefit from a higher protein consumption. Interesting stuff about the research.