Quest for the low 200's

[mr47930]

Hello all! Long time lurker, figured I would see if posting would hold me more accountable.

Well here we go on what I hope is a journey to better overall health and wellness with a goal of being in the low 200's (for now).

In November 2014 I proposed to my now wife and started preparing for our wedding the following September. I was at my heaviest weight of 257lbs and I knew something had to change. I couldn't wrap my head around the fact that I was closer to 300lbs than I was to 200lbs and that was my wakeup call. I couldn't figure out why/how I had gotten to this point, I've been a somewhat dedicated gym go-er for the past 15 years and would consider myself "strong fat". It dawned on me (clearly) that I was not only eating way to much quantity, the quality of food was piss poor as well. I cut out any and all processed foods and went on a somewhat "Paleo" diet. I was able to drop 30 pounds in the time before our wedding to a low weight of 227lbs.

That was September 2015. There was a honeymoon, a couple vacations, bbq's, and a lot of weekends between then and now and I have luckily managed to only put on about 10lbs in that time. I started to seriously look at what I eat again a few weeks ago and am now hovering right at 230lbs. I'd like to hit get down to around 200-205 and see what that feels like. Wish me luck, I plan to update this thread with bi-weekly weigh ins and anything else that may come up. Feel free to ask me any questions, and don't hesitate to tell me where I'm going wrong.

[mr47930]

My current food intake consists of the following, at least during the week when im at work. I try to get in a gallon of water a day and don't use any supplements besides protein and creatine.

Breakfast 0500- 2 eggs fried in coconut oil, 3 sausage links, black coffee

Morning Snack 0915- Protein shake with almond milk, 1 teaspoon creatine

Lunch 1100- Salad (spinach, romaine, carrots, broccoli, croutons, cheese, chicken breast) with balsamic vinaigrette.

Afternoon snack 1400- 1/2 can of tuna with 1/4 of an avocado and a tablespoon mayo

Dinner 1800hrs- varies nightly but will consist of a meat (chicken, fish, red meat) and a combination of veggies.

[mr47930]

I have some pictures that I will throw up when I reach my post count. I will try to get a measuring tape to take some current measurements to track my progress as well.

I have a great career and I love what I do but 99% of my job is sitting behind a computer so caloric expenditure during the day is pretty non-existent. I hit the gym in the afternoons and basically try to lift heavier things than I did the prior month, not a very detailed plan I know. That could probably use some work.

[mr47930]

Todays gym session will consist of chest/triceps and maybe a sprinkling of elliptical to finish up.

I work out alone and the gym is usually empty, its a small world gym location in a strip mall where older folks come to walk when its to hot outside. Its basically a glorified hotel gym, but its on my way home and I can use the larger locations on the weekends. It has heavy things inside so that's enough for me.

Since I work out alone in what seems like a geriatric nursery home, I like to use dumbbells for chest workouts incase I need to drop the weight. Grandpa isn't going to be much help. One ****ty part about this gym is that the dumbbells only go up to 100lbs and it smells like prune juice.

[rbtsmith410]

Welcome! Where at in Maryland! I use to live there now I live in PA and work in MD good to see another Native on here!

[EjnarKolinkar]

It's good you took the plunge and started a log! Aside from accountability day to day it lets you look back and see what has been working and what has not as time goes by. Really a great tool for fat loss success.

[mr47930]

Welcome! Where at in Maryland! I use to live there now I live in PA and work in MD good to see another Native on here!

I live in southern Maryland near Annapolis. I'm originally from Cecil County up north but moved south after college.
What county do you work in?

[mr47930]

It's good you took the plunge and started a log! Aside from accountability day to day it lets you look back and see what has been working and what has not as time goes by. Really a great tool for fat loss success.

Yea I've wanted to start one just to hold myself more accountable. Hopefully I can stick with it.

[mr47930]

Today's exercise will be a round of golf which I have a love hate relationship with. Every weekend me and some buddies get together for a round and give each other a hard time. Some don't consider golfers athletes but if you have ever played you know it's an impossible sport to master.
It's the most humbling sport ever created. As soon as you think you figured something out and start to get confidence in your game the golf gods will strike you down.

[mr47930]

Shot an 81 today. I've never broke into the 70's but I'm damn close. Everything went right today, that's not usually the case. Heading to a childrens birthday party and then a viewing this evening. Interesting dichotomy of events.

[mr47930]

Workout this morning went well. I like getting to the gym early before it gets to crowded. I really enjoy sitting in the sauna and doing some stretching for 10 minutes when I'm done lifting, it relaxes my tight muscles. Now a day full of yard work ahead.

[mr47930]

Todays food includes the same as every other weekday.

Breakfast 0445hrs- 2 eggs fried in coconut oil, 3 sausage links, black coffee

Snack 0930hrs- Protein shake w/ 1 teaspoon of creatine

Lunch 1100hrs- Salad w/ chicken breast

Snack 1400hrs- 1/2 can of tuna with 1/4 avocado and 1 tablespoon mayo

Dinner 1800hrs- NY Strip steak with roasted veggies

According to myfitnesspal.com that comes out to the following:

Calories- 1743
Carbs- 68g
Fat- 87g
Protein- 158g
Sugar- 22g

Does anything stand out as something I should change up? To high, to low numbers anywhere?

[mr47930]

I just ordered a measuring tape off amazon so it should be here in 2 days and ill take some measurements.

I wish I would have had measurements from this time last year when I was tipping the scales at 257. Most of the weight lost appears (from looking at pictures of then vs. now) to have come from my face/neck area.

Todays workout will consist of legs and some shoulder work, I have skinny calves and would like to get some size on them.

[mr47930]

Had a good hard leg/shoulder workout yesterday. I joined into the August/September weight loss challenge with a goal of getting down to 218 in 2 months. That would be a 15lb loss. I'm sure its possible but I will have to be strict with the diet over the next couple of weeks. If I can stay in a deficit along with working out hard its entirely possible.

Todays food log consists of the same old stuff

Breakfast 0445hrs- 2 eggs fried in coconut oil, 3 sausage links, black coffee

Snack 0930hrs- Protein shake w/ 1 teaspoon of creatine

Lunch 1100hrs- Salad w/ chicken breast

Snack 1400hrs- 1/2 can of tuna with 1/4 avocado and 1 tablespoon mayo

Dinner 1800hrs- 2 Ground Turkey patties with avocado and tomato

According to myfitnesspal.com that comes out to the following:

Calories- 1609
Carbs- 51g
Fat- 85g
Protein- 153g
Sugar- 17g

[mr47930]

I'm trying to keep sugars as low as possible and only get them through whole foods, nothing refined. I have a family history of diabetes and although I don't show any signs I know its a possibility as I get older if I remain at my current weight.

Not sure what tonight's workout will consist of. Ill have to see how I feel after stretching out, I'm super sore and tight right now in pretty much every body part. If I'm still sore after stretching I'll hit the elliptical hard and give my upper half a break.

[mr47930]

I should be getting the tape measure in the mail from amazon today so when it arrives I will put some measurements up.

Todays food log consists of the same old stuff

Breakfast 0445hrs- 2 eggs fried in coconut oil, 3 sausage links, black coffee

Snack 0930hrs- Protein shake w/ 1 teaspoon of creatine

Lunch 1100hrs- Salad w/ chicken breast

Snack 1400hrs- 1/2 can of tuna with 1/4 avocado and 1 tablespoon mayo

Dinner 1800hrs- 2 Ground beef patties with sautéed broccoli and baked carrots

According to myfitnesspal.com that comes out to the following:

Calories- 1591
Carbs- 68g
Fat- 72g
Protein- 135g
Sugar- 21g

[mr47930]

Today's gym session will consist of some elliptical work and probably some calves. My entire body is sore and stiff from lifting heavy the past few weeks and I think a little cardio will do the body good.

My father-in-law gave me about 10 gallons of tomatoes so ill be making some sauce this weekend. Fresh tomato sauce is far superior to anything in a jar and it freezes great. Can be used for a bunch of dishes, including a kick ass chili that I make in the fall. Usually end up making a huge pot that will last all winter.

[mr47930]

Measurements are in. I know my chest used to be 50 relaxed because I had a suit tailored so it's nice to see inche's come off.

Waist- 39 3/4
Around belly button - 40
Chest - 46 relaxed 49 flexed
Neck - 17.5
Left bicep - 16 relaxed 17.5 flexed
Right bicep - 16.5 relaxed 18 flexed
Right thigh - 26
Left thigh- 26
Right calve- 15.25
Left calve- 15.25

[leonpiper69]

You mentioned 1 tablespoon of mayo... I personally use Miracle whip. It is soybean oil and way less calories. But it does have high fruc corn syrup...... The sodium doesn't bother me since I don't intake much sodium anyway and don't have any blood pressure issues.

[mr47930]

You mentioned 1 tablespoon of mayo... I personally use Miracle whip. It is soybean oil and way less calories. But it does have high fruc corn syrup...... The sodium doesn't bother me since I don't intake much sodium anyway and don't have any blood pressure issues.

I'm not a huge fan of miracle whip. I'm thinking about getting rid of the mayo all together and just using the avacado. A nice ripe avacado makes the tuna creamy on its own.

[mr47930]

Thursday 8/4

Breakfast 0445hrs- 2 eggs fried in coconut oil, 5 sausage links, black coffee

Snack 0930hrs- Protein shake w/ 1 teaspoon of creatine

Lunch 1100hrs- Salad w/ chicken breast

Snack 1400hrs- 1/2 can of tuna with 1/4 avocado and 1 tablespoon mayo

Dinner 1800hrs- Grilled chicken breast with sautéed broccoli and an avocado, tomato and mozzarella salad

According to myfitnesspal.com that comes out to the following:

Calories- 1702
Carbs- 70g
Fat- 83g
Protein- 141g
Sugar- 21g

[mr47930]

Todays exercise will consist of golf and a lot of walking outside.

I was utterly disgusted with some of those measurements I took last night. Some of them I had to measure 3x just to make sure the number I was seeing was correct. The measurement around the belly is what really hurt the ego. Definitely a wakeup call.

I'm pleased with the bicep measurements and am hoping that as the fat comes off they get more defined. One of the coolest things about losing weight is the visual vascularity that was never noticeable before. Seeing bulging veins after a good workout is awesome motivation.

[mr47930]

Tomorrow morning is the first weigh in and I'm hoping to be at 230 which would be a 3lb drop for the week. I was 100% on point diet wise this week and had some good workouts/exercise every day. One week at a time.

[mr47930]

Weigh in this morning was 228.2 so a drop of 4.8lbs on the week. I'm sure mostly water weight but it's a good start.

[rhinozzz]

Congratulations on your lose and I wish you all the best with your goal.

[mr47930]

Congratulations on your lose and I wish you all the best with your goal.

Thanks man. Much appreciated.

[mr47930]

Workout completed for today.
Back/bi split
Did deadlifts for the first time in a while and worked my way up to 365x2 before going back down in weight. I'm certain I could have gotten 405 but didn't want to push it.
Ended with 10 minutes of stretching in the sauna. Currently soaking wet.

[mr47930]

Golf again today. Instead of the usual dunking donuts run beforehand I mixed up some eggs. Trying to lay off all fast food until my goal is complete. Heading to a bbq this evening so hopefully there are some good food options there.

[mr47930]

Back at it again after a nice long weekend. Diet got a little squirrelly this weekend but nothing to crazy. I'm fairly certain that I stayed within my caloric goals, I just ended up eating a lot of delicious meats at the BBQ and felt full for the first time in a while.
Diet for the week is back to the same routine...

Breakfast 0445hrs- 2 eggs fried in coconut oil, 3 sausage links, black coffee

Snack 0930hrs- Protein shake w/ 1 teaspoon of creatine

Lunch 1100hrs- Salad w/ chicken breast

Snack 1400hrs- 1/2 can of tuna with 1/4 avocado and 1 tablespoon mayo

Dinner 1800hrs- Shrimp with roasted veggies

According to myfitnesspal.com that comes out to the following:

Calories- 1651
Carbs- 112g
Fat- 77g
Protein- 114g
Sugar- 24g

[mr47930]

Lifts today will consist of chest/tri split. I usually alternate between flat bench and incline and use dumbbells. This is an incline day and I usually work my way up to 90lb dumbbells and go until failure. I could do more but getting that first rep up without a spotter puts a lot of tension on the shoulders.

Every day last week after lifting, me and the wife would walk the dog for an hour. Maybe I should sign the dog up for the August/September weight loss challenge as well.