Because I can - My jouney from 260lbs

[Nikky33]

OK, so I've lost 35lbs in 5 months. Actually, I lost 35lbs in 3 months and have been on a plateau for the last two

I've been blogging, but I figure maybe putting it all out there will help me stay accountable and just maybe get some great advice from the rest of BB.com.

To get over the plateau, so far I've tried:
"Lean Mass Diet" - great concept, but I think it will work better for me once I lost at least 50% of my goal.

Tuesday I started the "Velocity Diet" I did fantastic on day one, but by the end of today I had a massive headache and major hunger pangs. I broke down an ate some pasta, which of course put me over on my Carb intake by 100grams and my calorie goal by 93 calories - Booo!! I feel like I should be disappointed, but actually I feel just more determined to succeed. I will not let 1 1/2 cups of macaroni doom me

So I'm considering today my starting point to breech this plateau and start losing again.

Goals:
Achieve 160lbs
Achieve under 20% body fat
Be able to do chin ups
Increase my lifting stats

Current status:
Height 5'7
Weight 260lbs
Body fat - over 40% *shudders*

Macro nutrient and calorie goals per day:
Calories = 2097 workout days & 1933 (BMR) Non workout days
Net Carb intake = 100 - 115g
Fat intake = 56 - 70g
Protein = 160 - 220g

Workout Routine = 2 full body workout rotations with HIIT and core work on "off days". One complete rest day every fourth day.
Routine #1 (with current weight stats)
Sumo Squats - 30x2x12
Lunges - 30x2x12
Deadlift - 30x3x8-12
Lat pulldown - 75x3x10-12
Low Row - 75x3x10-12
DB Shoulder press - 45x3x8-10
Tricep pushdown - 10x3x8-10

Routine #2
Incline DB Flys - 30x3x10-12
BB bent row - 30x3x12
DB rear delt fly - 30x3x8-10
Leg press - 145x3x12
Leg curl - 70x3x8-12
Hip Abduction - 145x3x12
Hip Adduction - 145x3x12

I know it may be time to up my weights on some movements, which I plan on doing very soon

[Nikky33]

Like I mentioned, Today was a good day right up until the end. Also, I planned on the gym because I missed yesterday, but of course, I did not make it again today because of unforeseen circumstances at work and by the time I was finished my night job - quite frankly I was too damn tired. Besides I had to pick up the kids and get them home.

Diet today:
3 shakes with 6Tbsp milled flax and 2 Tbsp peanut butter spread throughout.
Salmon 200g
Baby lettuce 3cups packed
Chickpeas 1 cup
Zesty Italian light dressing 1.5Tbsp (15cals!!)
Macaroni
Spaghetti sauce
Cheddar Cheese 1oz
= 2190 cals, 207 carb, 63 fat & 194 protien

Activity today:
10 minute brisk walk
Ran around viewing apartments
Watered and signed an entire garden center

Mood - all over the place

[Nikky33]

I did my weight and measurements today

Weight 258.4 (yay!) Short term goal = 220 Midterm = 190 Long term= 160

My thighs and calves stayed the same (better than gaining) and I've noticed my calves getting more shapely. They are rock solid anyway, but I would like to reshape them to look more slender...

Lost 1 inch on my chest which is great because this actually tells me I'm losing inches on my back since my cup size still (kindof) fits.

Lost a 1/2 inch and an inch on my hips and waist respectively. This is fantastic because I hate my midsection

I gained 1.25 on my arms though - I'm not sure how I feel about this. I am starting to see and feel a great bicep (tricep is still lost in flab) but I don't want to grow! Hmmmmm.....

My neck is down 1/2 inch too, which makes me very happy because of my Thyroid, I have a goiter that'm I'm really self concious about. I'll never have a slender dancers neck, but I'll take whatever I can achieve

Time to have a shake and then off to the gym.

[FadeawayJ23]

Welcome to the forums and keep up the good work.

[Nikky33]

Thanks! It certainly is a battle some days, but no one said it would be easy - just worth it in the end

[Nikky33]

Holy crap! If I thought Wednesday was bad... Thursday was worse on a personal level. Just one disappointment after another! I feel great today though, mainly because I didn't emotionally eat at all! I stuck to the shakes and then had some scallops and shrimp before bed so my stomach would stop growling and I could get some sleep!

I am a little disappointed I didn't get to the gym (again!!) but its not like I sit on my ass all day either. I work two jobs and my night job is physical. I stand for 4 hours and usually am lugging huge pots, planters and plants around. I'm always watering or running around for customers, so it may be light physical most the time, but at least its activity. Nonetheless, I feel like I should do 2 complete body workouts today :P

Yesterday's intake:
Calories - 1408 - Yikes! I was WAAAAY under. I'll have to make sure I'm getting at least my BMR...
Carbs - 112 - OK, its impossible to get your cals and limit your carbs without consuming pure protien I think...
Fat - 60
Protien - 123 - This was low too...

Activity - light (running around and working)

Mood - highs and lows today

[Nikky33]

Yesterday was surprisingly easy for a weekend AND I survived my daughter's birthday supper at the ex-inlaw's!

I had two shakes (breakfast and lunch) and my supplements (I've started taking Omega-3 capsules, Q10 and a multi-vitamin)

Supper was a nice sized steak (grilled) and sauted mushrooms and onions with a tiny side of vinegar slaw. I had a sliver of ice cream cake and two of the lightest, barely there but incredibly tasty lemon squares. Dessert was delicious, but the sugar made my stomach ache

Last night I hung out with a friend at the pub where she works. I had 2 shots of vodka, 2 shots of whiskey and 1 shot gin, but I take everything straight so there were no sugary mixes to deal with. After each drink, I had 1.5 litres of water as a chaser. Needless to say, there was no buzz, I drove home and I had countless trips to the bathroom. On the up side - there was no bloating today and no change on the scale. Yay!!

Calories = 1800
carbs = 114
Fat = 59
Protien = 124

Activity = packing

Mood = ups and downs

[Mylexon20s]

best of luck on your weight loss journey! I too am trying to lose weight. Keep up the good work and keep us all posted!!
-Matt

[Nikky33]

Thanks!

I'm on a 12 week plan, starting with the modified Velocity Diet. I'm working toward visible and noticeable losses and transformation!

Best wishes on your own journey too!!

[Nikky33]

I was having a really hard and emotional day yesterday..
Anyhoo... I felt like I was constantly munching, but when I looked back at my food journal this morning, it turns out even though I was emotional eating, I was nibbling on stuff like cheese and sardines! LMAO.

Needless to say, my intake numbers were far too low. I need to make sure I am at least hitting my BMR.

Calories:1336
Carbs:89
Fat:52
Protien:121

Activity - running up and down my stairs and packing boxes

Mood - Ranging from normal to homicidal

[plumher]

one thing to keep in mind... you didn't reach this weight you started at overnight, so don't get discouraged when it doesn't come off overnight. Persistence is the key, making the gym a habit. Reward yourself after achieving smaller goals.....you CAN do it!!!

[Nikky33]

I finally went to the gym after a week hiatus! Yay me!! It seems like going before work may be the better option that way I've done it, I feel good and there are no excuses or distractions.

I worked chest and back today with some core work
Bench 50x12, 60x10, 70x8, 60x12
Flys 20x12, 30x10, 40x8, 30x12
Lat pull 70x12, 75x10, 77.5x8, 75x12
Low Row 70x12, 75x10, 77.5x8, 75x12
DB Side bends 3 sets 15x20
Crunches 20
Twist Crunch 20
Leg lifts 2 sets 20

I have a massive headache, which is usually an indication I may need to carb up since I have all my water in for today (minus 200ml or so). I'll do that tomorrow since I'm just doing cardio.

Intake today
Calories - 1734
Carbs - 93
Fat - 71
Protein - 181

[Nikky33]

Today was a good day. A little busy, but I still made time for the gym. I had a huge lunch at a local pub, so I made this my cheat day - but ended up working twice as hard at the gym anyway, lol.

Workout - legs
Leg press - 145x12, 150x10, 155x8, 160x6, 150x12, 145x12
Leg Exten - 80x12, 85x10, 90x8, 95x6, 90x12, 85x12
Leg Curls - 80x12, 85x10, 90x8, 95x6, 90x12, 85x12
Hip Abduction - 145x12, 150x10, 155x8, 160x6, 160x12, 155x12
Hip Adduction - 145x12, 150x10, 155x8, 160x6, 160x12, 155x12
HIIT - 20 minutes with 5 min warm up and 5 minute cool down

Intake:
Calories - 1933
Carbs - 144
Fat - 102 (Yikes!)
Protein - 125

Mood - Great

[Nikky33]

Wow, yesterday I thought I wouldn't make it through alive. I was so stressed and tired and hungry! Of course because I was so busy I didn't make time to eat properly, which made me more stressed and even more tired *sigh* I can't wait to move and just get on with my life. I hate this being in limbo crap.

I went to the gym with the full intention of just doing cardio, but after a 10 minute jog on the treadmill, I thought I was going to pass out so I decided to do a little work on my arms and shoulders. I felt a little better after that and ended my workout with 20 minutes on the elliptical at a medium intensity.

Workout:
Shoulder press - 40x12, 45x10, 50x6, 40x10, 35x12
Conc. Curl - 25x8, 25x8, 25x7, 25x6
Tricep pushdown - 10x12, 15x10, 20x8, 20x6, 15x12, 10x10
Cardio = 30 minutes

My intake was also crappy. No wonder I was so tired and lethargic - I was starving! I think I'll carb up today and see if that helps with the workout tomorrow.

Intake:
Calories - 1,029 (which mostly consisted of all the dark meat on a roasted chicken I devoured like a savage before I went to my night job)
Carb - 36
Fat - 44
Protien - 119

[Nikky33]

So the Velocity diet is officially over. Actually, it was technically over on Tuesday, but I completely ended it today. It was too much strain on my body. I wasn't feeling well, tired all the time... It did help me get over my plateau though and for that alone, I am still a fan. Perhaps I'll try it again in the near future if I feel like my progress is stalling.

I didn't go to the gym today and I carbed up. Man I feel fantastic, I have a lot more energy and my mood has certainly improved But I'll be hitting it hard tomorrow. I'm feeling a little guilty about all the pasta I ate tonight :P
I've heard a lot about carb cycling and I think I'll try that next to see how it goes. I wonder if changing your eating pattern every two weeks has adverse effects on one's body... hmmmm. I better find an eating plan that works and I can live with and soon!

Workout: NONE!!!

Intake:
Calories - 1976
Carbs - 277
Fat - 37
Protein - 118

Mood - odd

[xvicknumber7x]

I'm going to hit the gym with the Hammer of Thor tomorrow too ;D.

Good luck on your journey. I hope you learn some stuff about yourself as well as improve yourself.

Also, on Velocity, after like, the first few hunger pangs and other bad stuff, it becomes a lot easier to function.

[Nikky33]

Originally Posted by xvicknumber7x

I'm going to hit the gym with the Hammer of Thor tomorrow too ;D.

Good luck on your journey. I hope you learn some stuff about yourself as well as improve yourself.

Also, on Velocity, after like, the first few hunger pangs and other bad stuff, it becomes a lot easier to function.

Thanks

I was doing Velocity for about two weeks. At first I felt fantastic but then I started to feel weak, and slow and tired and cranky. I figure any diet that alters your state that much, can't be good for the long haul.

I'll probably try velocity again, but I doubt I could get through to 28 days - but you never know... I was also finding it hard to hit my calorie numbers and that could have had a lot to do with it.

[Nikky33]

Man I worked hard today! I did my chest and back workout and decided to push myself. For there very first time I lifted to failure - man! what a rush It makes me wonder what the hell I was doing all these months.

Workout:
Bench press - 70x12, 70x10, 80x8, 80x6, 70x9, 60x12
BB Bent row - 30x12, 40x10, 50x8, 60x6, 60x12, 60x12
Lat pulldown - 70x12, 75x10, 80x8, 85x6, 75x12, 70x12
Low row - 75x12, 80x10, 85x8, 90x10, 85x12, 80x12
Back Exten - 1 setx10
DB Chest Fly - 30x12, 30x10, 30x8, 40x6, 30x12, 20x12
Incline Mid. Back shrug - 40x12, 40x10, 50x8, 50x6, 40x12, 40x12

Intake:
Calories - 1520 (still low!!!)
Carbs - 194
Fat - 44
Protein - 96 (Yikes - too, too low!) Maybe I should make a shake or something...

Mood - Freaking fantastic

[Nikky33]

What a busy day! I hardly had a moment for myself and tomorrow looks no better. I guess this is why I finally found the time to journal at 2:15am!!

So I've officially lost my appetite. I hope its not a sign my metabolism is slowing down, which is something I have to watch constantly. I have also developed insomnia over the last two nights, hmmmmm....

I didn't go to the gym today, but I haven't stopped moving since I woke up. Chest and arms were a little tender today, but not near as sore as I thought they'd be.

Intake:
Calories: 1058 (I had a big breakfast, good lunch and dinner plus a snack, I swear!!)
Carbs - 67
Fat - 31
Protein - 130

Activity - chased a bunch of 10yr olds around a rubber rodeo, packed dinning room and most of kitchen, lugged stuff to Good-Will

Mood - happy to normal

[xvicknumber7x]

You have to eat more. Prepackage food if you must.

[Nikky33]

Originally Posted by xvicknumber7x

You have to eat more. Prepackage food if you must.

I know. I just find protien so filling and when I start my day with a shake and eggs, I'm really not hungry again until mid-afternoon. Then its more protien and veggies so I end up full again and so on...

I plan all my main meals in advance and I travel with food and premade shakes. I record everything I put in my mouth and if it has nutritional info, I record it. Every evening I enter my food journal into a nutritional intake calulator to get my calories, carbs, fat and protien grams. This is when I find out how I did and by then its usually too late (I think) to eat anything else.

I'm trying to keep my carbs between 100 - 125 grams, but I find it near impossible to get my calories without consuming pure protein. *sigh* I will figure this out...

[Nikky33]

Pretty hectic day at the garden center and my back is killing me.

I felt like I was eating all day trying to hit my numbers. I feel kinda gross right now, blah.

Activity: 8 hour shift on my feet

Intake:
Calories- 1660
Carbs-134
Fat - 69
Protein - 132

Mood - Normal (whatever that is)

I'll be hitting the gym hard tomorrow morning. Now I need sleep.

[Nikky33]

It's amazing what a good nights sleep can do for the body and mind. I feel a bit better today.

So I started is journal two weeks ago and thought it would be good to run a comparison:
Start (Journal) .......Current..... Total loss (from January)
Weight 258.4 .........255.6 .........37.4 lbs
Chest 47.5 .......... 46.5 .........2.5 inches
Hips 51.0 ..........51.0 ........3.0 inches
Waist 44.5 ..........43.5 ........6.5 inches
Thighs 28.0 ..........27.5 ........1.0 inch
Arms 16.3 ..........16.0 ...... + 1.0 inch
Calves 18.5 ..........18.5 ..........0.5 inches
Neck 17.0 ...........17.0 ..........1.5 inches

Hmmm... not bad for two weeks. At least there were no gains, but I wish I could speed up the losses, lol. I'm not sure how I feel about the totals though. You'd think after 5 months there would be some more significant progress - especially since I live and breathe this healthy lifestyle.

Maybe I need more cardio... I hate cardio... but the elliptical and my MP3 make it bearable, almost fun on some days. So now the question... do I continue doing HIIT and up the frequency or do I go for longer at a slower pace and up the frequency? Maybe I'll mix it up.

Well, I'm off to the gym now. Going to do arms and legs and then *sigh* cardio. This will probably be my last workout for a couple of days though. Minor surgery tomorrow... oh well, at least I'll get some sleep under the anesthetic, lol.

[Nikky33]

I can tell you when you are used to drinking almost 3 litres of water a day and eating every 2-3 hours, fasting for 17 hours is pretty darn noticeable.

Surgery went well - the good news is I can resume cardio in 4-5 days and lifting in 7-10 days. I guess I can live with that

When they weighed me at the hospital on their super accurate scales, I was thrilled to see I came in at 255.6 I was hoping to have gotten taller too, but no such luck.

I can't wait to get back to it, but I will still track my intake so I don't lose the habit of journaling.

[black_socks]

Hey Girl, was looking at your post and you are doing great..... Keep that fire burning.. Go strong and remember to drink that water.... That helps take it off..

[Dblock]

Keep up the good work, stats look great.

[Nikky33]

Originally Posted by black_socks

Hey Girl, was looking at your post and you are doing great..... Keep that fire burning.. Go strong and remember to drink that water.... That helps take it off..

Thanks Socks!

I must admit, getting the water in is hard some days, but I try my best.

Originally Posted by Dblock

Keep up the good work, stats look great.

Thank you Dblock. I appreciate the encouragement. I'll tell you it will be a big freaking reward to break that 200lb barrier for me as well. 55.6lbs to go!!