Newb needs a hand.......
#1
FitDay Member
Thread Starter
Join Date: Sep 2010
Posts: 17
Newb needs a hand.......
Hi everyone, been lurking here and using Fitday off and on for awhile now. Just got serious again and joined a gym and have been working out every day for an hour + a day. I have Psoriatic Arthritis so I have to keep the weights sensible. 20-25 min on bike 30-35 min intensive circuit training moving from one machine to another instead of resting between sets. Then if I have anything left i hit the treadmill for as long as I can stand 8-15 or so min. Started this the last week of Jan and have lost a total of 5 pounds...dissapointing as I have been working hard on eating right and counting calories...I am 56 year old male 275 lbs and have been eating 1600 + or - a day. The reason for this flurry of activity is new medication working wonderfully and enabling me to move again. Hoping the more experienced ones here can point out what I am doing wrong???? Thanks for any info in advance...
#3
FitDay Member
Thread Starter
Join Date: Sep 2010
Posts: 17
01gt4.6, thanks for the reply. I am not pushing the workouts to the limit everyday, just trying to keep up the activity level as I have been inactive for almost 10 years. Maybe I can switch off to other activities to mix it up and keep moving. Is 1600 calories a good amount for my weight or should it be less. What is the best way to figure that out? And how often does it have to change when I do lose?? steve
#4
Hey Steve--welcome to the forums!
I've done 1500 for the past nine months now and the loses have been fairly steady. My true calorie average during that time is 1580 as I do have the monthly "day off". We're at about the same weight right now, you and I so one would think our rate of loss might be similar (though I am 10 years younger). I'm averaging around 2.75 pounds a week pretty consistently, though I'll have a 5lb week, then perhaps a 1lb, then a 2lb, then maybe another 5lb one.
I really don't work out yet--just my 5 day a week 1.5 mile walk in 25 minutes or so and some WiiFit on the weekends and other house/yard activities.
So, other than making sure you are brutally honest in logging your food, upping your water intake and perhaps mixing up your workouts, I don't have a lot to offer. I guess you might look at your calorie mix--that can make a difference in some people. I try to keep, on average, a 40/30/30 carb/protein/fat mix which seems to work pretty well for me.
Do keep us posted as to your progress.
Regards,
Michael
I've done 1500 for the past nine months now and the loses have been fairly steady. My true calorie average during that time is 1580 as I do have the monthly "day off". We're at about the same weight right now, you and I so one would think our rate of loss might be similar (though I am 10 years younger). I'm averaging around 2.75 pounds a week pretty consistently, though I'll have a 5lb week, then perhaps a 1lb, then a 2lb, then maybe another 5lb one.
I really don't work out yet--just my 5 day a week 1.5 mile walk in 25 minutes or so and some WiiFit on the weekends and other house/yard activities.
So, other than making sure you are brutally honest in logging your food, upping your water intake and perhaps mixing up your workouts, I don't have a lot to offer. I guess you might look at your calorie mix--that can make a difference in some people. I try to keep, on average, a 40/30/30 carb/protein/fat mix which seems to work pretty well for me.
Do keep us posted as to your progress.
Regards,
Michael
#5
FitDay Member
Thread Starter
Join Date: Sep 2010
Posts: 17
Hi mecompco, appreciate your reply. I did mix up my routine today and did 30 min on a recumbent bike then went onto one of the raquetball courts in the gym and lobbed a ball against the wall for another 30 minutes. Worked up a good sweat and it felt good on my bad shoulder...I will knock it down to 1500 and use the 40/30/30 ratio and see what happens. I lost the 5 pounds the first week and actually have gained 2 back this week which bums me out but I know it happens. I am also looking around for the Wii fit also to mix things up some more.
#6
FitDay Member
Join Date: Feb 2011
Posts: 2
Steve,
Just a personal account from me, I won't claim to have any
knowledge of exercise or nutrition.
For me striking a 200KCal deficit for a weekly average
worked well; trying to reduce food intake drastically while
exercising lots had me tired, frustrated, and not really losing
weight fast enough, either.
A slow but steady average deficit, mixed up of days w/ spikes
(allowing myself 300 over), and making sure that the intake
remained irregular (no patterns), w/ a variety of exercise, HIIT
on both weights and running, cross trainer & rower, w/ weights
proper I lost almost 20Kg in just under a year, gained muscle and am
overall pretty fit and happy atm. Just hang in there. W/ my
own regime I lost an average of only 400g a week, but found
the lifestyle change doable.
Cheers
Just a personal account from me, I won't claim to have any
knowledge of exercise or nutrition.
For me striking a 200KCal deficit for a weekly average
worked well; trying to reduce food intake drastically while
exercising lots had me tired, frustrated, and not really losing
weight fast enough, either.
A slow but steady average deficit, mixed up of days w/ spikes
(allowing myself 300 over), and making sure that the intake
remained irregular (no patterns), w/ a variety of exercise, HIIT
on both weights and running, cross trainer & rower, w/ weights
proper I lost almost 20Kg in just under a year, gained muscle and am
overall pretty fit and happy atm. Just hang in there. W/ my
own regime I lost an average of only 400g a week, but found
the lifestyle change doable.
Cheers
#7
I'm going to second "watch the macros" and make sure that after your workout sessions you plan for a protein boost within the first hour, tuna, protein shake, protein bar, steak, eggs, something with 10-20 grams of protein. That way your calories are going directly to repair the muscles you've been working. I'm also going to second the water intake, 64 oz baseline and another 8 oz for every 10 lbs you want to lose.
#9
FitDay Member
Thread Starter
Join Date: Sep 2010
Posts: 17
Appreciate all the input everyone! I have been on a diet most of my life and it has just gotten all jumbled up what works and what doesn't...so all of this input will help "point " me to where I want to be.
@almeeker...hear you on the water, should start tracking that to to watch it closer...any protein shake ideas? certain brand preference? sounds like a good idea after any workout, I can make it a snack at the same time...
@gingers53...that makes sense, took all my measurements last night to be able to watch them ...should have done that in the beginning...
@diggn...mixing it up sounds good, like 01gt4.6 mentioned, I dont want to burn out and head for the couch again!!!!!!
BTW......
Jan 7 280.0
Feb 17 272.6 7.4 down....its a start...
@almeeker...hear you on the water, should start tracking that to to watch it closer...any protein shake ideas? certain brand preference? sounds like a good idea after any workout, I can make it a snack at the same time...
@gingers53...that makes sense, took all my measurements last night to be able to watch them ...should have done that in the beginning...
@diggn...mixing it up sounds good, like 01gt4.6 mentioned, I dont want to burn out and head for the couch again!!!!!!
BTW......
Jan 7 280.0
Feb 17 272.6 7.4 down....its a start...