Take a look at my food log give opinions
 

Just wanted to throw this out to all. I started on July 11th and feel I am on course. Havent really been getting a lot of weight loss results since initial spike. Would like your opinion on my food choices percentages of fat carbs etc. not trying to hurry this thing up want to get lasting results though.

Here is my public food and activity log.
Thanks
Age 50
5'10
male
weight goal 196 by end november

Started July 11th 230 lbs
today Aug 6th 221.2 lbs

http://fitday.com/fitness/PublicJour...er=justawalker

If you want good advice, you might want to give a little more info about yourself, like age, gender, height, weight goal etc.

edited post with more stats thanks

Ah, thank you. When I opened your log I was like waahhhh, justawalker needs to be justarunning if she's eating that many calories everyday, but then I realized that maybe you are not a woman. Looks like you might be into bodybuilding or at least doing some serious toning with the nlarge in your log. What is that stuff exactly? Looks like a protein supplement of some sort, but it doesn't seem to have much in terms of nutritional value, or did you leave that part of the info off the custom food? Just curious, DH has been urging me to find a different protein powder, the one I like is a little too pricey for his taste.

What's your starting weight? Never mind, see it now.

I left the nutrition part out. Anyway dropped nlarge from my diet too much sugar. I have another whey protien I am using that is on its way.

You eat almost exactly the same foods I eat! If you took away the bread, that could be mine.

I'm afraid I can't offer any advice though, other than to say that I personally think that looks like sensible eating (of course). You're keeping your protein pretty high, which I understand is good to avoid losing muscle. I'm keeping my calories a little lower and not losing anything, but I'm female and quite a bit smaller, so that's understandable.

I'm inclined to suggest you keep doing what you're doing. It's not unusual for people to lose a relatively large amount of weight the first week as the body adjusts to a new eating pattern, but it's often mostly water. It seems like what you're doing ought to give you about a pound per week fat loss, which puts you right on track.

If you aren't losing anything at all, then I'd love to know why, because I've got the same problem.

Okay, he's my 2 cents for what it's worth. I don't see a lot of veg in that food log so you might want to swap out something and get a pile of green leafies in there more often, and have you thought about adding some cardio into that workout regimen? I hate cardio myself, but it burns calories like mad and it's really great for your heart (and no offense, but at your age you need to start considering these things). And I say that as a 40-something year old woman with a heart condition from a family with a history of heart disease.

Almeeker If you go back I did and hour on July 31st, Aug 1,3,and 5 so 4 days this week I did an hour Cardio out of 7. I basically do 1 hour every other day...

You might be low in dietary fat. As a man try and get at least 30% of your calories from fat, good fats.

They are important for producing testosterone, which is a key component of building muscle and losing body fat.

And alcohol, is probably whats holding you back the most. Alcohol slows protein synthesis, dehydrates you, dumps your vitamins, and lowers testosterone production. Alcohol calories must be burned off before food calories and slow digestion.

Basically alcohol is putting your body in a poor state to be building muscle and losing weight, so try and limit your drinking. This is probably not what you wanted to hear but its the truth.

Edit:

Also, I noticed you have a similar starting weight as I did. I started at 225 on july 6th today is aug 6th and I weigh in at 214 but I have also lost considerable inches (body recomposition!) I started off with getting about 2100 calories then I upped it to 2200 and then 2300-2400, at 2300-2400 I feel very comfortable and energized, I don't battle hunger and I lose weight at the rate of my goal which is 1.9 pounds a week. Its about a 950 calorie deficit, which is plenty and actually on the high end of "safe." I still get about .8-1g protein/lb of bodyweight and most of the RDA for nutrients, so I know I am adequately fueling recovery.

I am only 23 so my base metabolism is higher, but still 1500-1800 calories is probably low for you, use the goal weight tool and set a reasonable goal date, the slower the weight comes off the healthier and more permanent it will be.

I noticed you were getting 2-3 beers a day, thats probably whats killing your weight loss, and muscle growth. Take a look at this video: http://www.youtube.com/watch?v=QUpzAw674Hw the voice over sucks but the info is solid.

No good that is what I am looking for opinions. I will try to get more Avocado,nuts olive oil. I thought that the couple beers a night might not be a big deal but will try to cut them out for a while and see what happens. makes since.
Anyone else have an opinion or experience on moderate alcohol consumption sabitaging your weight loss efforts?

I also don't know how fast you are expecting the weight to come off. 1-2 pounds a week is what you should aim for, anything more long term can be unhealthy. So if you are getting 1-2 pounds per week you are doing fine, but I still recommend limiting the alcohol if you want to change your body composition, and not just lose weight.

Excellent info midwestj-

Yes, quit drinking or seriously cut it down to a couple of beers for the weekend only- you'll thank yourself later.

I'm down to losing my last 5lbs. of my target weight, but them cold beers seem to sabotage my motivation and give me that bloated feeling...

However, when I first started my weight loss journey, I quit drinking for about 2 months and it dramatically helped with weight loss, I was also able to sleep better- the GF even told me that I didn't snore anymore and had a better general attitude towards everything-especially working out.

Just try it for a while and see what happens.

You might also want to look into keeping your diet in the med-low G.I. range.

justawalker,

I'm on FD to track calories/nutrients for lean weight gain (muscle) but alcohol has a similar sabotaging effect there as well, especially particularly carby alcohol like beer and wine. I started out a skinny (almost nonexistent) 160 lbs last month, and I'm up to 165 now after a few weeks of really solid work at the gym and in the kitchen. However, last weekend my girlfriend came to visit and we partied hearty (couple beers apiece, champagne and the most romantic straight whiskey shots I've ever taken). Under normal circumstances I'll enjoy a few beers per week but I don't drink on a daily basis or anything. I also ate a lot more carb than I'm used to and lo and behold, Tuesday I notice a nicely-rounded beach ball under my shirt. Anything that I could see of my barely developing "two-pack" last week is now obscured by a generous layer of fat. Oh well, back to the grind, I guess.

Any regular use of alcohol is best avoided if you want to reach your goal quickly and cleanly, that's my experience.

Thanks guys I did some research on what you were saying and came to the same conclusion. I have deleted my beer from my schedule for today and will do so for at least a week without changing anything else.
I will report back here next Fri with the results.

We are haveing a bbq get together tommorow and I will most likely drink something but will abstain after that during the week and next weekend if scedule permits. I can see the science in the thinking and appreciate the tip.

I do have a drink suggestion for the special occasions:

Vodka water with lemon wedge, its prob your best choice for low cal/carb cocktail, and if you get a top shelf vodka its actually really good.

Well I substituted Green tea for beer the last few days and adjusted my Protien to .6-.8 grams per pound of body weight. increased my good fat a little and filled the rest of my calories with good carbs.
I fel great and am down below 221.
This is going to be a great week.
I will post in this forum my progress next Mon the 16th.
This is going to work I am sure, thanks for the tips everyone

Have a fitday everyone!!!!!!!!!!!!!!!!