I Create my success story here :)

Stud47

Hi guys

I'm 48 yo man, looks much younger lol but fat. I started gaigning weight at my thirties : mariage, kids, very tasty food not always healthy.

In 2013 i did a health check up and got some bad results: cholesterol, blood pressure, etc. so i decided to follow a diet and run or do fast walking. I restricted my calories intake to 1200 cal. results : i lost about 30 lbs in 3 months. I did a second health check up and my doctor was surprised by my results: all the bad values have disappeared.

Unfortunatly, my lost wasnt on strong basis and i didnt make a right decision to change my life style. So i gaigned back what i lost if not more.

Right now im 188 lbs (friday 3 th 2018) and my goal is to reach 155 lbs and then maintain it.

My strategy:

Amount of calories : 1200 - 1500
No restrictions except : sugar, sodas, bread, pasta, etc.
Cardio
Intermittent fasting (OMED)
Saturday or Sunday: free day

Second month: i will add some lifting (light)

I'll post some pics showing results and my progress

Current weight : 188 lbs
Primary Goal : 174 lbs
final goal : 155 lbs

See you

P.S: Excuse my English, i'm francophone


Welcome to anybody who is still making his Success story

Stud47

Before lol i mean NOW

First Week friday 13th 2018

mulecanter

Welcome to the Dad body. We all have it. You are starting in your 40's, that's great. I would add weight lifting now, it will really make a difference. Good luck!

Stud47

Thanks MuleCanter. Yes i will add it, the reason why i wanted to wait untel the second Month is that i wanted to see quickly some weight loss and get some motivation. You know lifting = muscles and muscles = weight so i wont know if i'm loosing or no. But u are right with lifting we improve the metabolism and that helps to lose fat and gain muscles.

middlehaitch

So glad you are setting goals.

However, 1200 calories is the minimum a woman should eat, not a man. A man has a minimum of 1500 to meet the basic of nutritional needs.

Put your stats into MFP to lose 1lbs a week, that is a suitable amount to lose weekly when you have only 33lbs to lose.
Adjust your goal to 0.5 a week when you are down to your last 10-15lbs.
Losing slower will help with muscle retention and help avoid any problems that may arise from low nutrition.

As soon as you have your logging and deficit on point, like @mulecanter above said, start lifting.

Log your cardio and lifting, both under the cardio dropdoen in your diary, and eat back a steady percentage of those calories. I ate 100% and that worked for me, but some start with 50 or 75% then adjust depending on results.
If you are going to work out you need to fuel the work out. It is also the way MFP is set up to work.

You are losing the weight and starting to exercise for your health and family.
Do it in the most healthy and sustainable way.

No good need be avoided, just eat within your calorie goal and to your nutritional needs.

Cheers, h.

Stud47

Thanks Middlehaitch for your advices

middlehaitch wrote: »

However, 1200 calories is the minimum a woman should eat, not a man. A man has a minimum of 1500 to meet the basic of nutritional needs.

True : actually average losing on cardio is 300 cal so i will eat them that makes 1500 cal

Adjust your goal to 0.5 a week when you are down to your last 10-15lbs.

Ok good strategy indeed


Losing slower will help with muscle retention and help avoid any problems that may arise from low nutrition.

As soon as you have your logging and deficit on point, like @mulecanter above said, start lifting.



Log your cardio and lifting, both under the cardio dropdoen in your diary, and eat back a steady percentage of those calories. I ate 100% and that worked for me, but some start with 50 or 75% then adjust depending on results.

Exact


If you are going to work out you need to fuel the work out. It is also the way MFP is set up to work.

You are losing the weight and starting to exercise for your health and family.
Do it in the most healthy and sustainable way.

Very True

No good need be avoided, just eat within your calorie goal and to your nutritional needs.

Cheers, h.

Stud47

Ok i have the answer

Stud47

Hi buddies

Today is my 5th day on IF. No hunger, not tired and i feel very well. Yesterday i had to work at my office late until 6:30PM so i did 22,5 / 1,5 instead of 20/4.

creationscrown

You can totally do this!!

singingflutelady

Stud47 wrote: »

Thanks Middlehaitch for your advices

middlehaitch wrote: »

However, 1200 calories is the minimum a woman should eat, not a man. A man has a minimum of 1500 to meet the basic of nutritional needs.

True : actually average losing on cardio is 300 cal so i will eat them that makes 1500 cal

Adjust your goal to 0.5 a week when you are down to your last 10-15lbs.

Ok good strategy indeed


Losing slower will help with muscle retention and help avoid any problems that may arise from low nutrition.

As soon as you have your logging and deficit on point, like @mulecanter above said, start lifting.



Log your cardio and lifting, both under the cardio dropdoen in your diary, and eat back a steady percentage of those calories. I ate 100% and that worked for me, but some start with 50 or 75% then adjust depending on results.

Exact


If you are going to work out you need to fuel the work out. It is also the way MFP is set up to work.

You are losing the weight and starting to exercise for your health and family.
Do it in the most healthy and sustainable way.

Very True

No good need be avoided, just eat within your calorie goal and to your nutritional needs.

Cheers, h.

Noif you are burning 300 you should be eating 1800

Stud47

Thanks creationscrown

Stud47

singingflutelady wrote: »

Stud47 wrote: »

Thanks Middlehaitch for your advices

middlehaitch wrote: »

However, 1200 calories is the minimum a woman should eat, not a man. A man has a minimum of 1500 to meet the basic of nutritional needs.

True : actually average losing on cardio is 300 cal so i will eat them that makes 1500 cal

Adjust your goal to 0.5 a week when you are down to your last 10-15lbs.

Ok good strategy indeed


Losing slower will help with muscle retention and help avoid any problems that may arise from low nutrition.

As soon as you have your logging and deficit on point, like @mulecanter above said, start lifting.



Log your cardio and lifting, both under the cardio dropdoen in your diary, and eat back a steady percentage of those calories. I ate 100% and that worked for me, but some start with 50 or 75% then adjust depending on results.

Exact


If you are going to work out you need to fuel the work out. It is also the way MFP is set up to work.

You are losing the weight and starting to exercise for your health and family.
Do it in the most healthy and sustainable way.

Very True

No good need be avoided, just eat within your calorie goal and to your nutritional needs.

Cheers, h.

Noif you are burning 300 you should be eating 1800

Yes i know but i made the choice to eat 1500 cal per day for a while as many Can decide to waterfast (0 cal), to do egg diet or juice diet.
Its more question of their choice than not knowing how their metablism works.

singingflutelady

Well good luck with undereating. I hope that you won't suffer from malnutrition side effects as it definitely isn't fun.

Stud47

Well its still better than overweight' s effects: diabets, cholestérol, aterial pressure. Etc .. thanks anyway.

Kane68

I'm also doing Intermitting fasting, tried OMAD last year, but later found that 16:8 works better for me. Good luck, do what feels right. Also can't recommend highly enough that you should start lifting, if you're fairly new to lifting your gym should write you up a routine, I found keeping a workout diary when you're at the gym critical to success.

AudreyJDuke

Go for it, you CAN do this!!!!!

Stud47

Thank you guys for your support, i need that. Yes Kane, my next workout today will include lifting. I have done bodybuilding in my twenties and thirties so i pretty much still remember my routines. I Hope that my muscles do too. Generallly muscles have memory and can respond very quickly when trained again.

Stud47

Today is one week since i started 1500 call and day 6 of intermittent fasting, i really enjoy it. This last 5 days, i ate between 4PM and 8PM only. Did fast walking everyday (average 45 min per day).

Starting. Weight : 188 lbs. Today: 183.4 lbs (-4.6 lbs). I know that we cant see lot of changes on my body in a week but as i commited to do, i will post progress every week.

Pics or the

Stud47

Hi my friends

I'm still challenging myself and creating my success eventhough i dont post more often .

This week i kept doing intermittent fasting, i have lot of energy and my digestion is lot better. I did full bodyworkout with dumbells, cardio, biking..
Starting. Weight : 188 lbs. Last week: 183.4 lbs but i figured out that my bathroom floor is not well leveled so i moved it to my livingroom because it gave me the same weight (more accurate)

So last week my weight was actually 184.53 instead of 183.4. Today my weight is 183.2 lbs. Total Lost so far : 4.8 lbs.

I was taking pictures each saturday morning so here's my weekly progress : not lot of changes on pics but way better in Real.

Thanks for your support

Stud47

Kane68

Definite progress there, you must be delighted, keep it going.
I started about a week before you, took a photo at the time, plan on taking another after a month. I'll post here when I do. My sats. are:

Age 49
Height 5'8''
Starting Weight 205lbs (29/07/2018)
Weight Last Friday (I only weigh once per week) 197lbs

I run, cycle and lift.
Not really counting calories, I just eat moderately in my window.
My Target is about 175lbs.
started doing 16:8 but I'm doing 20:4 at the moment, because I do shift work it can very a little. Getting the odd hunger pangs, but passes quickly also becoming less intense.