Welcome to my Daily Log of food, exercise, photos, videos, reviews, random thoughts, and lots more.
Here are other places you can find me:
Blog: http://www.nocarbsnosugar.com/
Twitter: http://www.twitter.com/nocarbsnosugar
Instagram: http://www.instagram.com/nocarbsnosugardotcom
YouTube Channel: http://www.youtube.com/channel/UCM3QDb3O5ATdhmCxTFfotIA
******** UserName: NoCarbsNoSugar
FitBit UserName: NoCarbsNoSugar
I am providing some progress photos below, so scroll down a couple of posts to see them.
Before I share progress photos though, I’d like to share some background.
THE PAST
I had never imagined I would be an overweight person. During my childhood and teenage years, I was always fit. I played sports and moved around every day. You know that kid who went to soccer practice, and afterwards would go to the track to run for another hour… Yeah, that was me. Food was never an issue: I ate to my full and moved on.
It was during my college years that I started a slow climb on the scale. As my schedule changed dramatically and my stress levels increased considerably, I began to eat for comfort and had less chances to move around and burn the extra calories. During my college years, my top recorded weight was 225 lbs.
After graduating from college, I continued to gain more weight, and within 10 years I was in the 270’s. With a last climb on the scale, my 40th birthday found me weighing over 300 lbs. As of November 2014, my highest recorded weight was 316.6 lbs. It is actually possible that I weighed even more at times, and I believe I did, but 316.6 lbs is the highest number I actually saw on the scale.
I did have some short-lived attempts at losing weight in the last few years.
All these attempts had two things in common:
1. I wanted quick results without a concern for what I would do upon reaching my goal.
2. I lost the weight by doing things that were completely unsustainable, such as starvation and exaggerated amounts of exercise.
This did yield quick results, but they were also shallow results. Every single time, these attempts ultimately resulted in gaining all the weight back, and putting on even more weight than before. These yoyo rides quickly caused me to become discouraged and stop trying altogether, thinking to myself: “Why bother? I won’t be able to keep it up anyways.”
At the beginning of November 2014, I knew I had to do something different. I was feeling sick all the time, tired, always hungry, and I feared my obesity would result in a heart attack. I could barely walk… I had sprained an ankle and limped for almost two years. The amount of weight I was carrying around had become too heavy for my knees and ankles. I also hated the way I looked. At the beginning of the month I had an idea…
I asked myself: “I wonder what would happen if I stopped eating Carbs and Sugars until Christmas?”
So I did. I cut all Carbs and Sugars out of my daily diet completely. No compromise, no excuse. The first two weeks were excruciating! After the initial two weeks, it got easier, and after a month, it actually became very easy.
By Christmas, I had lost 30 lbs.
NO ONE REALLY NOTICED.
So I asked myself: “I wonder what would happen if I continued not eating Carbs and Sugars until Easter?”
So I did. During this period I began to educate myself about Carbs and Sugars, and decided that what I really wanted to keep out of my daily food intake were things like bread, pastries, pastas, pizza, spoon sugar, starches, etc. I began to realize that some Carbs and Sugars would be fine, as long as they come from natural/raw foods: fruits, vegetables, dairy, etc. During this time I was also introduced to the work of Dr. William Davis and his book “Wheat Belly”. I read the book twice and discovered that a lot of what he wrote actually confirmed what I was discovering in my own experience. Actually, what I do is more drastic than what Dr. William suggests: he prescribes the removal of all wheat products – I removed most products that contain Carbs and Sugars.
By Easter, I had lost 55 lbs.
NO ONE REALLY NOTICED.
So I asked myself: “I wonder what would happen if I continued not eating Carbs and Sugars until November?” This would be an entire calendar year.
So I did. I joined bodybuilding.com during this period and started a moderate exercise program that included basic dumbbell routines in my home, as well as occasional outdoor walking/biking.
By November 2014, I had lost 132 lbs.
EVERYONE NOTICED!
Joining bodybuilding.com was one of the best things I did during this process. I did not join for the bodybuilding part. I am not interested in bulking up. I joined for the wealth of information in the field of exercise/fitness/nutrition that is available when one becomes part of this community. I started logging my food and exercise and I’ve been doing it since, almost every day. The amount of information, support, and encouragement I found by joining this community is too vast to be described in this introductory post.
THE PRESENT
Today I weighed in at 185 lbs. That is 131 lbs less than 13 months ago. I am sitting here typing this, and I have a difficult time finding adequate words to describe the feelings I have inside.
This is easily one of the best things I have ever done. I am a whole new person, and I feel the same way I did when I was a teenager. I have lots of energy, no body aches, I sleep very well, and I am very comfortable with how I look. I plan to live to 94
The best part however is the realization that this time around I did everything quite differently than before. The way I eat and exercise currently is not difficult for me, nor is it simply bearable – it is enjoyable!
Here’s a glimpse at my THEN-AND-NOW:
THEN: 316.6 lbs ••• NOW: 185 lbs
THEN: Pants Size 52 ••• NOW: Pants Size 32 (slim fit)
THEN: Shirt Size 20 (B&T) ••• NOW: Shirt Size 16 (slim fit)
THEN: T-Shirt Size XXXL ••• NOW: T-Shirt Size SMALL
Even my shoe size changed, from 11 1/2 to 10. Whaat?
THE FUTURE
Short-Term Goals:
1. Shred down to 160 lbs.
2. Improve my exercise routines.
Long-Term Goals:
1. Make this change permanent by keeping my procedures sustainable and enjoyable.
2. Work towards a body and mind that are healthy, fit, and balanced.
3. Live to see my 94th birthday
Thanks for reading.
Happy New Year!
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01-01-2016, 11:12 AM #1
Daily Log: Food, Exercise, Photos, more…
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01-01-2016, 11:16 AM #2
Here is my 2015 weight-loss progress chart:
I am quite happy with the results.
It took discipline, perseverance, patience, and small, consistent steps.
I made mistakes along the way, but I kept going.
I am thankful for what I have done so far.
On December 30, as I was reflecting back at the year 2015, I summarized ten lessons I had learned on my journey. I named them Ten Success Lessons – 2015 and made a poster out of them.
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01-01-2016, 11:18 AM #3
Here are some progress photos.
The first set of shots goes from June 1st 2015 until November 1st 2015, and only covers the loss of around 50 lbs. I had already lost 80 lbs before I started taking progress photos, so by June 1st (first picture) I had already lost a lot of weight.
Too bad I can't find any shirtless photos from the time I weighed a lot more.
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This shot is a comparison between Summer of 2014 and Thanksgiving of 2015, and covers the loss of 137 lbs!
Last edited by NoCarbsNoSugar; 01-01-2016 at 11:31 AM.
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01-01-2016, 11:53 AM #4
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01-01-2016, 11:59 AM #5
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01-01-2016, 12:01 PM #6
Yeaaaaaah, new NoCarbsNoSugar thread? I'm in there like swimwear! Your newest progress pics are dynamite, great start to 2016.
Vitals: Male, 27, 6'3 ~170-175lbs (depending on the day)
Cardio: walking my dogs daily, runs 4x per week
Lifting: 4 days per week
Supplements: Isopure Zero Carb (daily), Biotin (daily), Multivitamin (daily)
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Total Weight Loss: 152.6 lbs in 401 days (May 2015-June 2016)
Goal for Rest of 2016: Maintain my current weight (~170), improve my physique
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01-01-2016, 12:08 PM #7
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01-01-2016, 12:17 PM #8
It's really inspiring to see your progress, man. Honestly it makes me so excited to lose all this weight. I applaud you, seriously. I hope to see progress like this one day.
Congrats on everything so far and good luck with your future goals!
BTW: In your first post it says "By November 2014 I lost 132 pounds." I think it was meant to say 2015, but not sure."The most powerful motivational speeches that I have ever heard came from people that told me I couldn't do something. Do you know why? When they told me I couldn't do it, I was bound and determined to show them I could."
~ CT Fletcher.
Fat Loss Log: http://forum.bodybuilding.com/showthread.php?t=170042883
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01-01-2016, 12:19 PM #9
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01-01-2016, 12:20 PM #10
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01-01-2016, 12:23 PM #11
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01-01-2016, 01:17 PM #12
Had a wonderful New Year's Eve dinner last night, which sort of spread towards the morning.
We didn't have a lot of people this time. Just us and the kids.
Actually kinda special to have the house a bit more "quiet" on a festive occasion like this.
I use the word quiet conservatively, because we have children of different ages, with the youngest at 6 and 10...
Here are some of the dishes on the table.
and one of my plates
yes, those are cabbage rolls on my plate...
haven't had those since 2014, because I don't eat rice
now we found a recipe without rice
will share in a couple days
Happy New Year!
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01-01-2016, 04:50 PM #13
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01-01-2016, 07:57 PM #14
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01-01-2016, 08:03 PM #15
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01-01-2016, 08:09 PM #16
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01-01-2016, 09:20 PM #17
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01-01-2016, 09:42 PM #18
Daily Food & Exercise Log
Friday, January 1, 2016
No Intermittent Fasting - Ate Freely Throughout The Day
Meals
Raw Food:
Red Pepper • Bananas • Oranges
Cooked/Processed Food:
Turkey Broth • EggPlant Salad/Spread • Summer Deli Sausage
Smoked Sausage • Baked Honey Ham • Baked Sausage
Mozzarella Cheese • Baked Green Beans • Cabbage Rolls
Supplements:
Bayer One-A-Day • Chewable Vitamin C • EVL LEANBCAA
Macro Totals:
Not Counting Right Now - Eating Intuitively
Exercise
Body-Only Routine:
Jumping Jacks: X50
Jump-Up Bicep Pullups (Iron Gym): 3X10
Jumping Jacks: X50
Sit Ups: 3X15
Jumping Jacks: X50
Floor Leg Raises: 3X15
Jumping Jacks: X50
Wide-Grip Push Ups (Iron Gym): 3X15
Jumping Jacks: X50
Squats: 3X15
Jumping Jacks: X50
Cross-Bar Close-Grip Push Ups (Iron Gym): 3X10
Jumping Jacks: X50
Backwards Standing Leg Raises: 3X15
Jumping Jacks: X50
Dips (Iron Gym): 3X10
Jumping Jacks: X50
Calf Raises: 3X15
Jumping Jacks: X50
Shoulder Push Ups (Iron Gym): 3X10
Jumping Jacks: X50
FitBit Dashboard
♫ Spotify Tracks ♫
Eduardo Fernandez, Guitar: "Giuliani/Vivaldi Guitar Concertos"
Comments
First day of 2016
First workout of 2016
Had more food than I wanted to, but that's alright
Looking forward to a wonderful 2016
Thanks for reading my log
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01-02-2016, 06:41 AM #19
I've been enjoying "Ultimate Dumbbell Guide" by Myatt Murphy. Already on chapter five.
I may introduce some weight training back into my weekly routine in the next few days.
I've been really enjoying body-weight exercises for a few months now, but I actually miss lifting.
Perhaps I can create a workout program for myself that involves a mixture of the three things I've been doing intermittently:
• dumbbell lifting (weekly)
• body-weight exercises (weekly)
• outdoor cardio (occasionally)
The only thing I end up not doing regularly is cardio, and I am fine with that.
Working on a new program for the new year.
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01-02-2016, 07:49 AM #20
I had to laugh at this... saw it on the side of the forum as an ad
Ha Ha!
I wanted to shout at them and say: "hey, I got an easier way to quit sugar, and it doesn't cost anything... JUST STOP EATING IT?"
I know it's a sort of a Splenda thing, so I am not knocking it down.
It was just funny when I saw it there just a minute ago.
This gave me a good laugh this morning
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01-02-2016, 08:09 AM #21
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01-02-2016, 08:11 AM #22
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01-02-2016, 11:00 PM #23
Daily Food & Exercise Log
Saturday, January 2, 2016
No Intermittent Fasting - Ate Freely Throughout The Day
Meals
Raw Food:
Bananas • Romaine Lettuce
Cooked/Processed Food:
Domino's BBQ Chicken Wings • Baked Sausage
Baked Honey Ham • Ranch Dressing
Kirkland Greek Yogurt • Isopure Protein Powder
Supplements:
Bayer One-A-Day • Chewable Vitamin C
Human Evolution BCAA Amino 5.0
Macro Totals:
Not Counting Right Now - Eating Intuitively
Exercise
2 Outdoor Power Walks 30 min & 55 min
12 Minutes breaking thick ice on sidewalk - hey, it counts, no?
FitBit Dashboard
♫ Spotify Tracks ♫
Eduardo Fernandez, Guitar: "The World of the Spanish Guitar"
Comments
Lots of great food today
Lots of outdoor movement today
Thanks for reading my log
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01-03-2016, 06:32 AM #24
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01-03-2016, 12:20 PM #25
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01-03-2016, 08:45 PM #26
Daily Food & Exercise Log
Sunday, January 3, 2016
No Intermittent Fasting - Ate Freely Throughout The Day
Meals
Raw Food:
Baby Tomatoes • Bananas • Oranges
Cooked/Processed Food:
Mozzarella Cheese • Feta Cheese • EggPlant Paste/Spread
Cabbage Rolls • Turkey Breast • Baked Honey Ham • Olives
Venison Sausage • Baked Sausage
Supplements:
Bayer One-A-Day • Chewable Vitamin C
Macro Totals:
Not Counting Right Now - Eating Intuitively
Exercise
None
FitBit Dashboard
♫ Spotify Tracks ♫
None
Comments
Got a nice cheese/sausage platter tonight
I may post a photo of it tomorrow
Thanks for reading my log
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01-04-2016, 06:12 AM #27
Book Review:
Ultimate Dumbbell Guide
by Myatt Murphy
Chapter One
“Two Weights… Many Options!”
Main Ideas:
• there are many, many exercises one can do with dumbbells: not hundreds, but literally thousands.
• initially, the author identifies 4,988 different dumbbell exercises, which can translate into even more variations.
• there are 130 basic exercises which the author refers to as MASTER MOVES. These can then be multiplied many times over by creating different variations.
• most exercises in the book can be completed with no additional tools needed, while some of them will require a weight bench or a Swiss ball.
• “Murphy Multilift”: an example of an exercise that involves all major muscle groups.
• the book will provide ready-made exercises as well as allow the opportunity for the user to create/name their own, according to personal needs and preferences.
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Started reading this book a few days ago, as I am planning to reintroduce some weight training into my weekly routine. Perhaps today...
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01-04-2016, 06:20 AM #28
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01-04-2016, 06:37 AM #29
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01-04-2016, 07:19 AM #30
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