Going for It

[shadow2262]

As a newbie, I am not sure of all the rules here. So, I will start by saying that I am a 50 years old male professional (sedentary profession). I am 5'8 1/2 and 220 lbs. My caliper BF is 29%. My goal is 19% BF. Don't really care about my weight, but if losing 30lbs will get me there, I will do that also. I was at 180lbs before I went back to school about 10 years ago. Can't seem to lose it again.

THE GOOD: I work out about 6 days a week. Working With Justtrying and JT_Too at the Y about 3 days a week and do cardio about 3 days a week. I like to run with my running partner about 12 miles a week.

I am trying to limit my diet to mostly protein as that seems to wrk best for me, except when craving them after I do cardio.

THE BAD: I have a sweet tooth and really crave carbs after a workout. I can do well all week then binge on carbs on the weekend.

THE UGLY: I smoke cigars. I like Irish whiskey. (Gave up both for Lent, except for St pattys' day).

I have heard that running might make it harder to lose fat, per JT, but it makes NO sense to me. Because of my running my heart is in good shape and I have to practically run on the treadmill anyway to get my heart rate to 120. also, since I am told to do 3 cardio days anyway, why shouldn't running be part of it? But, I have seen other posts that say running INCREASES BF. Why?

Anyway, I hope doing this journal will help keep me on track. Sometimes I feel like I am doing what I need to do and there is nothing to show for it. Othertimes I feel like my clothes are getting looser so something is good even if there is no weight loss.

Best wishes to all of you!!!!!!

[namtrag]

I don't know why, but since I stopped running, and started walking fast (4mph and 4.0 incline), I have started losing body fat!

Welcome aboard and just keep posting and working out. It's all good even if it's not the exact best way to do something. At least you're moving!

[mom24boys]

Welcome....only rule I know of is ya gotta post pics..:) right girls?

[shadow2262]

Welcome....only rule I know of is ya gotta post pics..:) right girls?

Pics eh? I have no idea how to gets pics onto here. How do you do it?

(I can assure you though I have no Cayman Island snorkeling pics. :))

[dartol]

Hi and welcome! :)

Darren

[justtryn]

Good to see you've taken the first step to cardio recovery... and taken the step to start a journal. Post up your daily workouts, as well as your daily food intake (that means everything) ;) We need to figure out why you're not losing the weight. You should be... I have some ideas... but lets see what you've got going.

Oh, and never mind Lisa - she's always asking for pictures. I'm beginning to think she has a collection at home. Actually.... I HAVE A PIC of you at Warm Lake.... Hmmmm. Lets see if I can find it!!

[mom24boys]

Hey I learned from the master ((((((THANKS JOED)))) LOL

[FatherOfThree]

Howdy and welcome to the journals!

[Hibiscus09]

Well, you're doing great if you already have two high quality workout partners! :D

Glad to see a new journal and good luck in achieving your goals!



THE GOOD: I work out about 6 days a week. Working With Justtrying and JT_Too at the Y about 3 days a week and do cardio about 3 days a week. I like to run with my running partner about 12 miles a week.

I am trying to limit my diet to mostly protein as that seems to wrk best for me, except when craving them after I do cardio.

THE BAD: I have a sweet tooth and really crave carbs after a workout. I can do well all week then binge on carbs on the weekend.

THE UGLY: I smoke cigars. I like Irish whiskey. (Gave up both for Lent, except for St pattys' day).


I don't think 12 miles a week will kill you. I do think "THE BAD" will definitely do you in as far as fat loss is concerned. ;) Give up the sugar. The cravings will go away in a week or two. Just stop cold turkey. :eek: :D As for "THE UGLY," -- how often? Once a week is probably fine as long as you're not downing the entire bottle of Irish whiskey. LOL

I'm not Catholic, but my sister is and always tries to give up chocolate for Lent. She really has a time with it! I told her to pick something else this year and she's chosen not to be negative any (to her husband) during Lent. I'll let you know how she does. . . . :)

Happy Thursday!

[joed]

Aw shucks mom.

Welcome to the forum shadow.

[Hibiscus09]

Awww -- a cutie! :D

[shadow2262]

Awww -- a cutie! :D

Thanks . I hate that pic. We were on the beach in Lincoln City Oregon. It was fun. I will have to find a better one, and one of Mark as well. :)

Thanks to all of you for your support and encouragement.

[justtryn]

Oh, lookie what I found!! The Shadow on the beach!

:D

[justtryn]

Thanks . I hate that pic. We were on the beach in Lincoln City Oregon. It was fun. I will have to find a better one, and one of Mark as well. :)

Thanks to all of you for your support and encouragement.
There's nothing wrong with that pic... :rolleyes:

Now, becareful of what you post of me... I still have ONE picture you don't want posted... he he he (evil laugh)

[JustTryin_Too]

Hi Shadow! Welcome to the forum. Isn't it nice to be out in the open and no longer a PEEPING TOM? Seriously, you've made some great progress (thanks to our mutual torturer...oh! I mean trainer :o )

I am actually a big fan of that Lincoln City picture... what a great time that was! Anyway, welcome. You'll meet some really great people here! Go ahead and post your diet so people can see what you're doing. :)

[ChocoChick]

Welcome.

[ChocoChick]

I still have ONE picture you don't want posted... he he he (evil laugh)

Just how many chocolate chip cookies do I have to send you for you to post? :D

[justtryn]

Just how many chocolate chip cookies do I have to send you for you to post? :D
How many ya got?

[ChocoChick]

That all depends on how juicy the pic is. I could be pursuaded to bake a new batch. :D

Shadow, feel free to jump in with a counter-offer! :D :D

[mom24boys]

ROFL.. shadow see what ya got yourself into..I warned ya...:D ok so no I didnt but I thought about it. LOL

[justtryn]

That all depends on how juicy the pic is. I could be pursuaded to bake a new batch. :D

Shadow, feel free to jump in with a counter-offer! :D :D
Juicy? Um, no. Funny? Yep!

[justtryn]

Juicy? Um, no. Funny? Yep!
Eh... I'll probably just hold on to it... it's always nice to have an ace in the hole. ;)

Shadow? Diet?? Be careful, though... dbfl is the diet queen around here. She'll knock some sense into you. :)

[shadow2262]

[QUOTE=justtryn;22715811]Oh, lookie what I found!! The Shadow on the beach!

:D[/QUOTE

This is a better pic.

[ChocoChick]

Nice baby blues. :)

[justtryn]

[QUOTE=justtryn;22715811]Oh, lookie what I found!! The Shadow on the beach!

:D[/QUOTE

This is a better pic.

But I like the hat in the other one! ;)

[shadow2262]

Thanks, you are sweet. Send mark the chocolate chip cookies anyway. If he gets fat he will leave me alone.

[justtryn]

Thanks, you are sweet. Send mark the chocolate chip cookies anyway. If he gets fat he will leave me alone.
NEVER! :D Besides, I'm already fat!

You just want her to send them so you can eat them! I've seen you with cookies before... not as bad as me, but...

[shadow2262]

NEVER! :D

You just want her to send them so you can eat them! I've seen you with cookies before... not as bad as me, but...

mark, you are the worst regarding cookies. I am bad with chocolate chip or Steph's oatmeal raisins. But, You make an entire class of hormone overdosing male teenagers who haven't eaten in 12 hours look like twiggy when it comes to cookies.

[JustTryin_Too]

Okay, okay... Mark does NOT need cookies! I can't tell you how many cookies and jelly beans and bowls of ice cream I've watched him eat... it's TOO PAINFUL! (hands on hips, stomping feet!)

[JustTryin_Too]

You make an entire class of hormone overdosing male teenagers who haven't eaten in 12 hours look like twiggy when it comes to cookies.

DITTO!

[justtryn]

HEY! Quit being MEAN!!

[JustTryin_Too]

Hey Shadow! (or should I say "Baby Blue") what did you eat for lunch today? ;)

[shadow2262]

I ate what you ate little miss sunshine. Peas and ham. :)

[JustTryin_Too]

Aack Gack Gag!!!!! Peas? Me? I Don't Think So!

[shadow2262]

Last night lifted weights. Had sore throat but was stronger than I thought and could do most reps. (Can't recall the details as JT2 has my chart).

Ate Vietnemese egg rolls and spicy chicken with no sugar yesterday. A little rice, not much. For dinner my wife made some meat taco mix with cheese (lean GB, cheese, sour cream, and slasa). I also ate a few handfuls of almonds.

Down about 3 lbs.

Today being lent, had two fish tacos w/out the tortillas, then caved and ate some chips and salsa. Going to rest today and lift tommorow (don't want to get sicker). Won't run tomorrow for the same reason. For breakfast had a couple eggs scrambles, coffee w/s and l, and some ketcup. No toast.

[justtryn]

Doesn't look like you've eaten very much! Got get that food intake up. On the plan you're doing you need to eat more at breakfast... have some cheese in those eggs. Where's your mid morning meal? Breakfast yesterday? Midafternoon meal... I'm sure you'll have it... right? Don't forget some green vegis (that's for dbfl)

Remember, Shadow, you're shooting for at least 2000-2100 calories a day. Doesn't look like you're even close - today or yesterday. Eat to lose! :)

OH! Where's the water intake??

[shadow2262]

Thanks for the reminders. I have been drinking some water. Had a few veggies and refied beans with the taco innards. Have no idea what I am eating tonight. Appreciate the critique.

[mom24boys]

EAT EAT EAT....:) Have a great week-end :)

[StlBarbie]

Doesn't look like you've eaten very much! Got get that food intake up. On the plan you're doing you need to eat more at breakfast... have some cheese in those eggs. Where's your mid morning meal? Breakfast yesterday? Midafternoon meal... I'm sure you'll have it... right? Don't forget some green vegis (that's for dbfl)

Remember, Shadow, you're shooting for at least 2000-2100 calories a day. Doesn't look like you're even close - today or yesterday. Eat to lose! :)

OH! Where's the water intake??

WAVES Shadow!!!! :)
I heard rumors of Mark in here being mean .... :cool:
and STEPH was just BRAGGING ON YOU!!!!!!!!!:)

[JustTryin_Too]

Hi Shadow! Good job with breakfast today!

And now you can add Barb to your friends, too!

[shadow2262]

Thanks Lisa, Barb and Steph. Waves of water sounds like a lot. Also, it is weird to eat to lose as they say.

Today watched some folks work out because was ill. Will lift tommorow if I feel better. Does Crytsal delight count as water? Have been drinking more of that and less of diet soda.

Ate bacon slices for breakfast. ham and eggs for lunch, and a bite of Mark's pancake, no toast of hashbrowns. Coffee with instant, no creamer.


Don't miss cigars as much as I thought.

For dinner had chicken thighs (baked)(3) and 2 mozza sticks (small), also some nuts and peanut butter (3 tablesoons), and 1 piece of jerky. Craving candy though.

Hope to wo tommorow if I feel better (cold)

[justtryn]

Crystal Light is fine. Glad to see you took it easy today... you can come back full strength next week. Listen to your body.

[shadow2262]

Crystal Light is fine. Glad to see you took it easy today... you can come back full strength next week. Listen to your body.

I am going to lift manana if I feel better. See ya at noon.

[StlBarbie]

Hope you are feeling better and back at it ....
maybe we will get the chance to meet in August .. if Mark has not killed you by then ... ;) :p
Have a great day!!! :)

[shadow2262]

I went back Sunday and did my leg/ arm curls routine Felt better. Will do cardio tonight. Mark wants us (me and Steph) to try the Abs diet. Will try for a couple of weeks and see if that helps.

I would like to meet you so have Mark or Steph call when you come to town. :)

[justtryn]

I think this may work for you, because it's easy to follow... and you don't feel deprived of anything. BUT you've gotta give it more than a couple of weeks. Nothing happens overnight, right?

[shadow2262]

True, I am figuring on at least 8 days to realize my goal (jk). I have lost over 5 lbs. Hope it continues. ":)

[StlBarbie]

Great job Shadow!!!!
ONE DAY at a TIME!!!! :)
As we all know, it is a lifestyle ... just stay with it .. you WILL get EXACTLY where you want to go!!! :)

[shadow2262]

I did lower body with some curls on Satruday and then ran 3 miles after eating a pancake and some oJ. The OJ really burned my throat about 1 mile into it.

Ate far to many bad carbs last weekend. trying to get back on track.

Lifted upper body, chest and shoulders and abs tonight and 20 mins on threadmill (not treadmill, go at about 3.7 mph which to me is really fast) keeping my heart rate at around 120 bpm (my heart is pretty strong from running).

Hope to keep losing weight even if running more. BF down to 25% on the machine (handheld device). That is from 29.6% to start.

Lots of work stress. My new secretary broke her leg and her husband had throat surgey.

Hope to run manana. Today ate bacon, ww muffin side with pb, milk with protein powder. Lunch had 2 slices ww bread and 2 slices turkey and 1 mozzarella sick, small. Chicken wings for dinner and more protein powder with milk. a few crackers after working out and some ice cream (1 cup) complete the ensemble.

[justtryn]

Ice Cream?? Hmmmm. Sounds good! ;) Where'd you use the handheld tester?

[mom24boys]

OK shadow I gotta say something...that is not enough calories to sustain an old lady in the home that is bedridden...get my drift..your not going to lose weight eating that way no matter how much you you lift and run.
I understand you are trying but hey TRY HARDER :D

OK I am done :)

[shadow2262]

LOL Mom24. I thought I ate too much yesterday. Maybe that is why I haven't lost weight. I ate ice cream and chicken wings etc. I really thought I over ate.

Today I think was bad. Didn't eat lunch until 2pm. Booked all am and pm with court, clients, etc. I am jacked up for court, then hit a low when the andrenal rush ends and want to eat and drink alcohol.. Didn't drink alcohol but ate vietnamese egg rolls.

I appreciate the feedback. What do you think about this? My normal diet of choice would probably be bacon and eggs plus protein powder, or oatmeal and protein prowder for breakfast, a couple of slices of turkey or ham on ww toast plus a bit of cheese-- or a burger with no bun and salad with 1000 island dressing --for lunch and steak or chicken plus protein powder and veggies or pb and toast or peiece of fruit for dinner. I also usually have some nuts for between meal snacks. Would this be enough to eat to lose weight in your view?

[shadow2262]

Hey Mark,

I bought one at rite aid.

[justtryn]

OK shadow I gotta say something...that is not enough calories to sustain an old lady in the home that is bedridden...get my drift..your not going to lose weight eating that way no matter how much you you lift and run.
I understand you are trying but hey TRY HARDER :D

OK I am done :)

I agree with mom24, Shadow... I gave you an outline of what to eat. If you don't like those foods, substitute them with comperable items. We gave you that calorie/nutrition book, so that should be easy enough. I can tell you right now you're not getting enough protein! At your weight you need about 220 grams. That's the equivalent of 7 4oz chicken breasts! Although some would disagree, add some protein shakes into the mix to get that protein level up... not just some sprinkled into your oatmeal. TUNA - eat tuna... eat turkey burger, eat chicken. Add some cooked oatmeal, some 100% whole wheat bread, whole wheat pasta, spinach. asparagas, brocolli (bleh), beans. Add some good fats into the mix - almonds are a good start, but how about half an avacado? Fish or Flax seed oil capsules. Peanut butter. Come on bud... you know how to do this. Just get to it! :)

[shadow2262]

You guys are much nicer to Steph.

[justtryn]

You guys are much nicer to Steph.
I have to be! :D

Actually, when she puts her mind to it, she eats like she's supposed to... unlike someone else I might know. ;) Oh, and I AM being nice! Sheesh!

[shadow2262]

For the past two weeks I have been working with a personal trainer. He has put me on a 2000 cal per day diet consisting of roughly 150 grams of protein, 250 grams of carbs and 50 grams of fat or about 35, 45 and 21 % of each. I have lost 4 lbs on his scale about 8 lbs of mine, but I started after easter and pigged out on sweets during Easter. I do cardio about 3 days per week, but my running partner has a hurt knee so we have been walking on the treadmill or doing elliptical. My trainer thinks he can get me to 11% BF by August. Right now I am at 24.2%, down from 29.6% in January. Hope you are all doing well!!

The Shadow

[mom24boys]

where ya been hiding...wtg on the trainer and the nutrition.

[JustTryin_Too]

Hi Shadow!

How's it going with the personal trainer? Give me details, DETAILS!

JT2