Look at my diary

JonnyMacAwesome

Hello,

I am looking for polite(but true) suggestions on how to better prepare myself for losing some much needed flab. Last week I started going to the gym, and I have been counting my calories, and doing lots of exercise.

Today I hopped on the scale at the same time as most days (After my workout and lunch) and yet I am just peaking above 200 lbs again. I'm trying to get down to 165.

Am I doing something wrong? Should I not be doing as much "strength" wise or more cardio?

I'm trying to push myself, as I want to look great again for my wife, and for my well being. Please help, I am open to pointers and suggestions, I just request to please not be rude about it.

Thank you for your time.

sianquin

As you exercise (especially strength training) your muscles tear and your body sends glycine and water to them to help repair them, as you've only started this you may find that you won't loss for a while as your retaining water and building muscle (which is heavier than fat)

Get a measuring tape and try keep track that way.

I can't see your dairy you need to make it public.

JonnyMacAwesome

Sorry, fixed now...that I did that with changing my Profile, didn't realize it was a separate setting.

That is a good tip though, thank you so far.

diannethegeek

Go here: http://www.myfitnesspal.com/account/diary_settings

Scroll towards the bottom and choose Public.

Save changes.

JonnyMacAwesome

Go here: http://www.myfitnesspal.com/account/diary_settings

Scroll towards the bottom and choose Public.

Save changes.

I did that, it should be public now... but thank you

amyllu

Hi Jonny, Good points made by Diane there.. I would add perhaps if you could weigh yourself first thing in the morning preferably before you get dressed you will get a much better reading of your weight and much more accurate.

endermako

I feel for a male the 1250 calories a day you have set for yourself is low. I'm new at this but that is what I noticed. Also you don't drink your recommended amount of water.

sianquin

Your eating alot of sugar again this will cause you to retain water. However since most of it's coming from milk you will need to decide if your willing to cut that down. I really struggled with that at the start but now I really only drink milk after a big gym session if i need to get my calories up and for the protein for recovery.I will have some if coffee.

Your meals are also abit light on veggies, try to half fill your plate with veggies or salad and you will naturally consume less of the more calorie dense foods

hiphopbunnie

Hello,

I am looking for polite(but true) suggestions on how to better prepare myself for losing some much needed flab. Last week I started going to the gym, and I have been counting my calories, and doing lots of exercise.

Today I hopped on the scale at the same time as most days (After my workout and lunch) and yet I am just peaking above 200 lbs again. I'm trying to get down to 165.

Am I doing something wrong? Should I not be doing as much "strength" wise or more cardio?

I'm trying to push myself, as I want to look great again for my wife, and for my well being. Please help, I am open to pointers and suggestions, I just request to please not be rude about it.

Thank you for your time.

ok to be completely honest (this is prob not MFP approved advice) this is what has worked for me if i want to lose weight i just diet first and once i get down to a size that i'm happy with i'll start toning and working on muscle building. this is what i always do and i've never had a problem with gaining back the weight. other people will probably argue against this but this is honestly what i do and what works for me. it's just really hard to restrict your calories while you're trying to build muscle at the same time. having said that, i have never been overweight so i have no experience in losing >10 lbs.


go leafs go!

diannethegeek

Your calorie goal seems really low to me. I'll never understand why MFP sets males so low. I would suggest looking into some of the alternate methods to deciding your calorie goals: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

littlefoot612

I took a look at your diary for the past few days and I didn't see any fruits or vegetables. It looks like you eat on the go like many of us. Try to eat some protein at breakfast...oatmeal, eggs...it will stay with you longer than just coffee or milk. For my lunch and dinner, I try to have 1 serving lean protein, 2 vegetables and 1 grain. I try to have 2 fruits a day for a morning and evening snack. Oh... and you might want to lose that sweater and hat, they will turn your brain to mush and mush weighs more than fat or muscle. No, j/k..well, maybe not.
btw I was surprised at how many calories in my Tims x lg decaf with 2 creams compared to a McD's lg decaf with 2 creams, Tim's uses 18%cream, McD's I believe is 10%.

frickhead

Hi there! Congrats on your decision to change your lifestyle
Looking at your diary from just today, I don't see too many problems. It's important to start slow and not dramatically cut down how much we eat so we don't put our bodies into some kind of shock I guess. How about maybe for future, instead of getting an extra large coffee, go down to a large instead. This is a minor difference that will make a difference in calories that you will see.
Also, I think it's great that you've decided to go to the gym and you were wondering about whether to do more cardio than "strength" work outs and just remember, when you are doing strength work outs you will be building muscle and muscle is heavier than fat. So, if you are totally ripped, you're gonna weigh more than someone who is scrawny just because muscle is heavier than fat. If your biggest concern is to lose weight rather than be "built" then I would personally recommend doing more cardio activity than strength. BUT do it in moderation! Only do what your body can handle. Don't push yourself too hard. Remember to start slow. An athlete doesn't run a marathon without preparation first. Don't do more than you can take. Results may come slow, but a great way to stay motivated is to take photos of yourself every 30 days. You may not see the numbers on the scale drop too much, but you will see the physical difference in your body based on your photos.

Good luck! I wish you well.

JonnyMacAwesome

@firecat - I couldn't drink 8 cups of water a day if I tried...and believe me, I try... lol Can't stand the stuff, the only time it doesn't make me gag is when I'm exercising...but I am getting better at it, hopefully that will help. The 1250 calorie goal is what MFP told me when I set my goal of losing 2 lbs/week. It's a bit extreme, but I gotta get healthy and the quicker the better. Thank you for your insight, I will continue to try to get my daily dose of grossness(water)

@amyliu - I don't have a scale at home, I use one at the office...and being naked there may get me into trouble, especially since the scale is in the atrium lol... but I do plan to pick one up soon - so I will give that a shot once I have one. Thank you

@sianquin - Milk is my kryptonite, but I(believe it or not) have already toned it down a ton, it's also why I drink Skim because of the ridiculous amount I generally consume... I will keep that in mind and continue to try to limit myself as much as possible to aid this process.


I also need to cut that breakfast shake and switch to something with less sugar. - I didn't know sugar made you retain water, thanks for the heads up!

hiphopbunnie

also it might help to stop getting cream at Timmies, i heard its like 35% milk fat

JonnyMacAwesome

I think my calorie goal is set so low because of my activity level...I have a desk job, it doesn't burn many calories sitting on my butt all day...I think that's the main driver for the calorie thing...if I change it to light activity it gives me 1,440 or something like that.

Would that be a more realistic calorie goal?

You all are posting so fast it's tough to keep up lol.

JonnyMacAwesome

also it might help to stop getting cream at Timmies, i heard its like 35% milk fat

Without Timmies I may well just die... I have an 11 month old at home...caffeine replaced my blood long ago. lol... I will try to cut down to a regular though...at least as a start

jj_jupiter

Sugar also makes you crave more sugar. It's like heroin.

You need more vegetables. If you don't like them, try roasting or grilling or making a soup.

I had a nutritionist tell me once Milk's main purpose it to make baby cows fat. Made sense to me.

sianquin

I think it's easier to drink water from a sports bottle. I know that sounds silly but you just grab it take a mouthful close it and get on with your day. Where as getting a glass and going to a tap involves thought. For that reason I keep a 700ml bottle of water with me at all times. The tap water here is rank aswell so I put it in a old fashioned glass lemonade bottle in the fridge, it's better somehow when it's has settled......Well now i just sound like the crazy water lady! seriously tho I manage atleast 2 1/2- 3 litres a day.

P.s I also love milk we never drank water at home the choices were milk or sometimes coke, seems healthy as a child but as a dieting adult it's shocking the sugar and calories in a pint of milk you could easily down in 10mins lol.

natstar26

Your protein is great! You should eat more veggies, they are healthy carbs so this will help boost up numbers in the carb macros for you. I eat all my simple carbs ( boxed cereals, bread ect) in the morning. Lots of other members have given my great advice and one of my favorites is eat biggest meal at breakfast, then drop amount of calories in meals as your day goes along. some people will knock this but it worked for me and many others so it may work for you. If you are a busy guy in the morning just eat within your macros and calories and eat simple carbs with protein at breakfast it will keep you fuller for longer. Keep up the exercise, good work!

JonnyMacAwesome

I think it's easier to drink water from a sports bottle. I know that sounds silly but you just grab it take a mouthful close it and get on with your day. Where as getting a glass and going to a tap involves thought. For that reason I keep a 700ml bottle of water with me at all times. The tap water here is rank aswell so I put it in a old fashioned glass lemonade bottle in the fridge, it's better somehow when it's has settled......Well now i just sound like the crazy water lady! seriously tho I manage atleast 2 1/2- 3 litres a day.

P.s I also love milk we never drank water at home the choices were milk or sometimes coke, seems healthy as a child but as a dieting adult it's shocking the sugar and calories in a pint of milk you could easily down in 10mins lol.

I agree, when I actually read the "Nutrition Information" on the milk carton I bought at work, I almost dropped it... and I am the type to cry over spilled milk...or at least lap it up with my tongue(depending where it fell).

Anyway - I have noticed Milk destroys my sugar intake for the day, consistenly. I will grab a sports bottle from home and see if that helps my water issues, thanks for the tip

I do enjoy vegetables, but with a growing baby she's always the priority and tends to eat them left right and center...Guess I have to stock up a lot more than I have been buying... lol...I miss my veggies, and good fruits.

Are the following fruits and veggies really good?(They are the ones I enjoy)

-Bananas
-Raspberries
-Peaches
-Kiwi
-Apples the odd time.

-Broccoli
-Cauliflower
-Carrots
-Red, yellow, orange peppers


I'm just not sure which fruits would be better than others, same for veggies.

jim180155

Jonny, your diary only seems to go back to 5/26. I'm assuming that's when you started MFP and started tracking your calories. Your ticker says you've lost 3 pounds so far. If all that is correct, I don't see why you're not happy. Three pounds in a week and a half is good.

I agree with the others that 1250 calories sounds way too low. You're a 200 pound 29 year old. I'm a 154 pound 60 year old and I'm eating more than you are. If MFP only gives you 1250 calories for a 2 lb/week weight loss, I'd consider switching to 1 lb/week. I'm getting hungry just thinking about 1250 calories.

And get yourself a scale. Your weight will be the most consistent if you weigh in first thing in the morning, before you eat or drink anything but just after a trip to the bathroom.

diannethegeek

I think it's easier to drink water from a sports bottle. I know that sounds silly but you just grab it take a mouthful close it and get on with your day. Where as getting a glass and going to a tap involves thought. For that reason I keep a 700ml bottle of water with me at all times. The tap water here is rank aswell so I put it in a old fashioned glass lemonade bottle in the fridge, it's better somehow when it's has settled......Well now i just sound like the crazy water lady! seriously tho I manage atleast 2 1/2- 3 litres a day.

P.s I also love milk we never drank water at home the choices were milk or sometimes coke, seems healthy as a child but as a dieting adult it's shocking the sugar and calories in a pint of milk you could easily down in 10mins lol.

I agree, when I actually read the "Nutrition Information" on the milk carton I bought at work, I almost dropped it... and I am the type to cry over spilled milk...or at least lap it up with my tongue(depending where it fell).

Anyway - I have noticed Milk destroys my sugar intake for the day, consistenly. I will grab a sports bottle from home and see if that helps my water issues, thanks for the tip

I do enjoy vegetables, but with a growing baby she's always the priority and tends to eat them left right and center...Guess I have to stock up a lot more than I have been buying... lol...I miss my veggies, and good fruits.

Are the following fruits and veggies really good?(They are the ones I enjoy)

-Bananas
-Raspberries
-Peaches
-Kiwi
-Apples the odd time.

-Broccoli
-Cauliflower
-Carrots
-Red, yellow, orange peppers


I'm just not sure which fruits would be better than others, same for veggies.

Try not to get caught up in labeling fruits, veggies, or any foods as good vs. bad. If they fit into your calorie and macros for the day and you like them then you should eat them.

jim180155

Are the following fruits and veggies really good?(They are the ones I enjoy)

-Bananas
-Raspberries
-Peaches
-Kiwi
-Apples the odd time.

-Broccoli
-Cauliflower
-Carrots
-Red, yellow, orange peppers


I'm just not sure which fruits would be better than others, same for veggies.

Those are all good. Keep in mind that fruits will be more calorie dense than veggies, so try to eat more veggie volume than fruit. But they're all good.

And throw some spinach in there. If you don't like it yet, learn to.

__freckles__

Here you go:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

1250 is way too low. I also see you have a kid, so you're definately not sedentary, even with a desk job. You're probably lightly active. Set your weight loss to 1 lb per week. If you lose too much too fast, you're going to lose a lot of LBM along with fat and probably won't like the results when you reach your goal weight. Slow and steady win the weight loss race.

Oh, and this is always a good one to throw in there: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Good luck! :flowerforyou:

diannethegeek

I think my calorie goal is set so low because of my activity level...I have a desk job, it doesn't burn many calories sitting on my butt all day...I think that's the main driver for the calorie thing...if I change it to light activity it gives me 1,440 or something like that.

Would that be a more realistic calorie goal?

You all are posting so fast it's tough to keep up lol.

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Linked above. It's going to help you set a more realistic calorie goal.

__freckles__

Try not to get caught up in labeling fruits, veggies, or any foods as good vs. bad. If they fit into your calorie and macros for the day and you like them then you should eat them.

^^This one has the smartz. All food is good in moderation. Even ice cream. Mmmmmmmmmmmm. Eat what you like, fit it into your macros and be happy.

JonnyMacAwesome

Jonny, your diary only seems to go back to 5/26. I'm assuming that's when you started MFP and started tracking your calories. Your ticker says you've lost 3 pounds so far. If all that is correct, I don't see why you're not happy. Three pounds in a week and a half is good.

I agree with the others that 1250 calories sounds way too low. You're a 200 pound 29 year old. I'm a 154 pound 60 year old and I'm eating more than you are. If MFP only gives you 1250 calories for a 2 lb/week weight loss, I'd consider switching to 1 lb/week. I'm getting hungry just thinking about 1250 calories.

And get yourself a scale. Your weight will be the most consistent if you weigh in first thing in the morning, before you eat or drink anything but just after a trip to the bathroom.

I'm also only 5'8" Jim(not sure how tall you are), but yes, the scale will be bought in the next few days. The last time I did 2 lbs/week(over 2 years ago) it worked fine, and I didn't exercise then at all...I was losing weight for my sister-in-law's wedding(the wife made me do it). It worked really well, and quickly.

I will definitely keep weighing in first thing in mind and set a reminder on my phone.

The main reason I am not happy is I feel my initial 3lbs lost has been a farce, either I had something in my pocket the first time and not the next, whatever the case may be...It just doesn't seem to me that it would be all that accurate - it seems like too much in too little time...I just want consistent weight loss(and at a decent rate)

0somuchbetter0

I'm nauseated just looking at all the milk you drink... :noway: Really...I haven't drunk a glass of milk since I was 10 years old. blech... LOL

But seriously, as much as you love the stuff, you're drinking way too many calories, and, as others have said, not eating enough vegetables and fruit. You're young and male...you should probably be eating a lot more than 1250. Figure out your BMR and TDEE and then eat about 15% less than TDEE. Once you figure all that out, you'll be much happier eating bigger, more balanced meals, getting all your nutrients, and having the energy to work out. Those vegs and fruits you list are fine...try adding leafy greens (the darker the better).

You can still lose weight eating junk food and drinking milk, as long as you're in a calorie deficit, but your body will be much healthier and happier eating a greater variety of healthy foods.

Finally, learn to drink water. Your body is 50-65% water. Be a big boy and just do it.

Good luck. :flowerforyou:

__freckles__

I'm also only 5'8" Jim(not sure how tall you are), but yes, the scale will be bought in the next few days. The last time I did 2 lbs/week(over 2 years ago) it worked fine, and I didn't exercise then at all...I was losing weight for my sister-in-law's wedding(the wife made me do it). It worked really well, and quickly.

I will definitely keep weighing in first thing in mind and set a reminder on my phone.

The main reason I am not happy is I feel my initial 3lbs lost has been a farce, either I had something in my pocket the first time and not the next, whatever the case may be...It just doesn't seem to me that it would be all that accurate - it seems like too much in too little time...I just want consistent weight loss(and at a decent rate)

Again, if you lose weight too fast, you're going to lose a lot of LBM along with fat. Not good. You want to lose as much fat as possible but keep your LBM. Eat at a slight deficit, lose 0.5 - 1 lbs per week and start a progressive lifting program.

JonnyMacAwesome

Here you go:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

1250 is way too low. I also see you have a kid, so you're definately not sedentary, even with a desk job. You're probably lightly active. Set your weight loss to 1 lb per week. If you lose too much too fast, you're going to lose a lot of LBM along with fat and probably won't like the results when you reach your goal weight. Slow and steady win the weight loss race.

Oh, and this is always a good one to throw in there: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Good luck! :flowerforyou:

I put sedentary because along with my desk job, lately I've been working 12+ hours per day, and only get to see my baby for about an hour before bed time... Hopefully things will slow down here soon and I can get back to my 9-10 hour days with a few extra hours for the family.

I will change it to Lightly Active though, but for now I can't see myself dropping the loss to 1 lb/week.

@Jim - I used to like spinach, when it is smothered in balsamic vinegar to the point I can't taste it. Even the texture, bleh...That's gonna be one heck of a change to "get used to"


Thank you all so far for the tips and suggestions, I am taking notes and will hopefully be able to post in the "Success Stories" thread one day some months from now...

I truly appreciate it

sianquin

All veggies are good, as are all fruits but most are high in sugar. Might not work for you but I had a personal trainer who told me to aim for one peice of fruit a day and as many veggies as I could bare to eat, when I did for the first time ever My MFP was no longer in the red for sugar. So like someone else said everything good if it fits your macro's.

You do need to eat more, I'm a 27 year old, 5ft 4, 150lb female and I eat 1440 calories a day (sometimes more depending on hormones and exercise)

Good luck I'm off to bed as sleeps also good for weightloss