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Old 05-02-2010, 02:11 PM   #71 (permalink)
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Nessa, I love your last part about setting physical goals. I'm always doing things like that to keep me pushing. Otherwise I get stagnent in my workouts and get lazy.

Ang, I love that you did your own thing and it worked. I've done the same thing (didn't write it all down and keep track the way you have), but I've just gotten some weights, workout dvds, and eaten healthy foods. I'm really proud of the fact that I've lost weight without resorting to any extreme measures, heck I didn't even have to join a gym!

Congrats to everyone for finding what works and having the strength to keep it up.
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Old 05-07-2010, 09:08 PM   #72 (permalink)
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Is the Herbal-life gluten-free?
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Old 06-26-2010, 02:16 PM   #73 (permalink)
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I would love a copy, Angie - lostris326@hotmail.com
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Old 06-30-2010, 03:04 AM   #74 (permalink)
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Hey there AngWad... i was just wondering if you would give me some tips from your eating plan? it sounds like it works and I'd love to try it. My Email is Jill.Lee83@gmail.com
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Old 06-30-2010, 06:06 AM   #75 (permalink)
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Quote:
Originally Posted by leanneamanda View Post
I'm just starting out with my weight loss goals. I just got married. Just before the wedding I lost 15 pounds by restricting all sweets and junk food but I'm a lover of salty and sweet snacks. So I fit into my gown and looked amazing... but the wedding was three months ago and now I've put on 25 lbs... I want to put a stop to the weight gain and drop those extra pounds. Please send me your diet plan so I can give it a try!! I'm game for anything that works and is reasonable to stick to.
Approach your weight loss as a lifestyle change not just a temporary diet.
1. Set a weight loss goal with a time. 1 to 2 pounds a week is a good rate.
2. Plan your food to match the caloric deficit required by your goal.
3. Get at least 30% of your calories from protein. Eat more whole foods and less processed foods. Eat more vegetables and fruits.
4. Restrict or eliminate simple carbohydrates.
5. Start exercising. Even if that just means walking. If you are able weight train with heavy weights (5-6 reps to failure).
6. Don't expect to be perfect. Set up a cheat day or meal at regular intervals.

I have no foods that are off limits. For example, if I want a slice of birthday cake at a family gathering I have it (I do try to reduce the portion from the old days, lol). I know I can't eat perfect but with the nutrition knowledge I have gained I can eat much better than I have in the past. Educate yourself about nutrition.
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Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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Old 06-30-2010, 07:14 PM   #76 (permalink)
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I am interested in your plan, too...
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Old 07-01-2010, 03:57 PM   #77 (permalink)
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Quote:
Originally Posted by rpmcduff View Post
Approach your weight loss as a lifestyle change not just a temporary diet.
1. Set a weight loss goal with a time. 1 to 2 pounds a week is a good rate.
2. Plan your food to match the caloric deficit required by your goal.
3. Get at least 30% of your calories from protein. Eat more whole foods and less processed foods. Eat more vegetables and fruits.
4. Restrict or eliminate simple carbohydrates.
5. Start exercising. Even if that just means walking. If you are able weight train with heavy weights (5-6 reps to failure).
6. Don't expect to be perfect. Set up a cheat day or meal at regular intervals.

I have no foods that are off limits. For example, if I want a slice of birthday cake at a family gathering I have it (I do try to reduce the portion from the old days, lol). I know I can't eat perfect but with the nutrition knowledge I have gained I can eat much better than I have in the past. Educate yourself about nutrition.
I think this is excellent advice, but I disagree on a few things.

30% protein is really high. A baby will grow 350% in its first two years of life on 4.5% protein by calories, so why should an adult have such a high protein requirement? There are a lot of unhealthy side effects from high protein. I know bodybuilders who consume less than 20% protein by calories. It is easy to maintain lean body mass on 6% protein, which is about the minimum you would get eating only raw fruits and veggies. My rule with protein is to not eat anything with protein that doesn't contain fiber. If you eat things with protein and no fiber, you are not eating nutrient dense foods, and they likely have a lot of fat. Focus on nutrient dense whole foods and a diet you can live with for the rest of your life.

Setting up a cheat day can run all your work. That is like planning to fail. If you cheat in a moment of weakness, just move on. But don't plan for it. If you are 500 calories deficient for 6 days, and on the 7th day you gorge, you could easily wipe out those 3,000 calories you lost.

Lose the scale. Don't weight yourself ever. Go by how you look and feel. Trying to see if you lost 2 pounds this last week is going to discourage most people because they could easily gain or lose 5 or 6 pounds in water alone.

I think you mean processed carbs and not simple carbs? Fruit is full of simple carbs but still excellent foods to eat. The simple carbs in fruit are wrapped up in the fiber and take time to release after you eat them which helps to keep blood sugar level. Processed carbs such as bread and pasta are bad bad bad. No or little fiber, so all those carbs cause a quick spike to your blood sugar which makes you crave more carbs soon afterward.
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Old 07-01-2010, 10:52 PM   #78 (permalink)
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Quote:
Originally Posted by CoeyCoey View Post
A baby will grow 350% in its first two years of life on 4.5% protein by calories, so why should an adult have such a high protein requirement?
Adult nutritional requirements are far different than infant or even pre-pubertal nutritional requirements, so this is the wrong stick to compare to. Kids don't start building a whole lot of muscle until puberty. Plus, breast milk is over 50% fat, out of which 85% is saturated fat. This goes toward supporting the quickly developing brain and nervous tissue.

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Originally Posted by CoeyCoey View Post
There are a lot of unhealthy side effects from high protein.
Like what? Kidney damage? Protein can increase stress on already damaged kidneys, but in perfectly healthy individuals it's harmless. Kidney GFR goes up, but only because there's more stuff in the blood to filter. That makes sense. Furthermore, high protein consumption in elderly populations in conjunction with weight training increases bone mass, contrary to the myth of "acidification of the blood," supposedly responsible for leaching calcium from bones. You want to know what's worse? Fructose, the simple sugar found abundantly in processed foods, but in fruits as well. Fructose breaks down into uric acid, which reduces the pH of the blood and can crystallize into kidney stones, gall stones, and gout. It also happens to wreak havoc on the liver. No thanks.

Quote:
Originally Posted by CoeyCoey View Post
If you eat things with protein and no fiber, you are not eating nutrient dense foods, and they likely have a lot of fat. Focus on nutrient dense whole foods and a diet you can live with for the rest of your life.
I consider protein-rich foods that also contain a lot of fat to be nutrient dense. Fat is essential to the structure of the body, as well as necessary functionally in cellular metabolism. So is protein. Nothing wrong or nutritionally devoid in eating a half-pound grass-fed beef patty with 50g protein, substantial levels of omega-3 and non-cholesterolemic saturated fats, and very low carb levels. Same with a can of chunk tuna in olive oil, three eggs, and cooked zucchini.

Quote:
Originally Posted by CoeyCoey View Post
I think you mean processed carbs and not simple carbs? Fruit is full of simple carbs but still excellent foods to eat. The simple carbs in fruit are wrapped up in the fiber and take time to release after you eat them which helps to keep blood sugar level. Processed carbs such as bread and pasta are bad bad bad. No or little fiber, so all those carbs cause a quick spike to your blood sugar which makes you crave more carbs soon afterward.
The simple carbs contained in fruit (fructose) do not affect blood sugar at all. They enter the sugar metabolism pathway at a different point and provoke a negligible insulin response. Fructose still has its negatives as I've outlined above. However, fructose levels in fruit are so low that the trade-off of getting adequate fiber and vitamins is usually worth eating the fruit. I think rpmcduff is referring to the elimination of added sugars and sugar syrups, as well as alcoholic beverages, which can all derail your healthy diet train.
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My rules:
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.

Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).

Last edited by tandoorichicken; 07-01-2010 at 10:55 PM.
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Old 07-03-2010, 05:54 AM   #79 (permalink)
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Quote:
Originally Posted by rpmcduff View Post
Approach your weight loss as a lifestyle change not just a temporary diet.
1. Set a weight loss goal with a time. 1 to 2 pounds a week is a good rate.
2. Plan your food to match the caloric deficit required by your goal.
3. Get at least 30% of your calories from protein. Eat more whole foods and less processed foods. Eat more vegetables and fruits.
4. Restrict or eliminate simple carbohydrates.
5. Start exercising. Even if that just means walking. If you are able weight train with heavy weights (5-6 reps to failure).
6. Don't expect to be perfect. Set up a cheat day or meal at regular intervals.

I have no foods that are off limits. For example, if I want a slice of birthday cake at a family gathering I have it (I do try to reduce the portion from the old days, lol). I know I can't eat perfect but with the nutrition knowledge I have gained I can eat much better than I have in the past. Educate yourself about nutrition.
Your six points are great advice! Exactly what i have done other than my protein levels are more around 15 - 20 percent and all fresh veggies and fruit and fish now. I got rid of all sugars and simple carbs. The only thing is i have never had a cheat day. I am trying to eat like i am living a normal life and being healthy rather than the way i used to be.

Cheers!
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Old 07-08-2010, 12:34 AM   #80 (permalink)
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New to this sight! I would love a copy of your eating plan. Doesn't hurt to try.
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