After Week 3
shieldz69
Posts: 1
About a month ago I woke up and looked in the mirror and wasn't at all pleased with what was looking back at me.
After a severe hip injury over a year ago I became more sedentary, a little depressed, and as they say, it was a slippery slope of eating out, eating poorly, and drinking too much beer.
Over the last year I'd gained more than 30 lbs and after a recent visit to my tailor learned that I'd added 4 inches to my waist and 2 inches around my neck. In short I could no longer fit into my suits, my jeans or really any of my clothes. So it was either buy a new ward robe or make some lifestyle changes.
So I decided it was time for a BIG change. Now yes, I still had the hip issues to contend with as even putting on my shoes and socks is a task on most days as a result of severe osteoarthritis in my left hip. Unfortunately at this time I don't have adequate health coverage to be able to afford a much needed hip replacement....at 43 mind you!
On September 25th, 2012, I was tired of being sick and tired. I was weighing 205 lbs. with a BMI (Body Mass Index) of greater than 27 (considered obese based upon my height/weight ratio).
With the assistance of MyFitnessPal.com, I sat down and devised an exercise and diet program that would allow me to safely lose about 1.5 lbs per week.
I built my diet around consuming 1700 daily calories (pre exercise) consistent with a 45-35-20 ratio of Carbs/Protein/Fat while limiting my sugar intake and sodium intake to less than 2,500 mg per day (I never add salt, but the latter is a real challenge because so many of the foods we eat contains sodium which really adds up fast). I also added a good vitamin, mineral and protein supplement and increased my daily consumption of Omega 3 fatty acids (DHA/EPA). I also increased my water intake to no less than 14 cups per day.
As a former triathlete I began swimming again incorporating both distance and sprint style workouts lasting from 40-60 minutes, 3x per week. On off days I implemented a progressive stationary cycling regimen (lasting between 40 to 60 minutes depending on intensity) along with structured weight workouts divided between "push days and pull days". Both of which are performed within circuits so that I can keep my heart rate in a consistent fat burning mode.
So where am I today? Well with the help of "myfitnesspal" and being able to track my workout progressions and daily caloric intake, after 3 weeks I have lost 20 lbs, weighing in today at 185 lbs. My goal is 175 pounds so I still have a ways to go but I am pleased with my progress.
On a side note, I realize that losing 20 lbs in less than a month clearly exceeds my goal of 1.5 lbs per week and such rapid weight loss could be potentially dangerous. With that said, I strongly believe that no longer consuming empty calories and simple carbohydrates as well as not eating out or late at night has added considerable progress towards my results thus far.
After a severe hip injury over a year ago I became more sedentary, a little depressed, and as they say, it was a slippery slope of eating out, eating poorly, and drinking too much beer.
Over the last year I'd gained more than 30 lbs and after a recent visit to my tailor learned that I'd added 4 inches to my waist and 2 inches around my neck. In short I could no longer fit into my suits, my jeans or really any of my clothes. So it was either buy a new ward robe or make some lifestyle changes.
So I decided it was time for a BIG change. Now yes, I still had the hip issues to contend with as even putting on my shoes and socks is a task on most days as a result of severe osteoarthritis in my left hip. Unfortunately at this time I don't have adequate health coverage to be able to afford a much needed hip replacement....at 43 mind you!
On September 25th, 2012, I was tired of being sick and tired. I was weighing 205 lbs. with a BMI (Body Mass Index) of greater than 27 (considered obese based upon my height/weight ratio).
With the assistance of MyFitnessPal.com, I sat down and devised an exercise and diet program that would allow me to safely lose about 1.5 lbs per week.
I built my diet around consuming 1700 daily calories (pre exercise) consistent with a 45-35-20 ratio of Carbs/Protein/Fat while limiting my sugar intake and sodium intake to less than 2,500 mg per day (I never add salt, but the latter is a real challenge because so many of the foods we eat contains sodium which really adds up fast). I also added a good vitamin, mineral and protein supplement and increased my daily consumption of Omega 3 fatty acids (DHA/EPA). I also increased my water intake to no less than 14 cups per day.
As a former triathlete I began swimming again incorporating both distance and sprint style workouts lasting from 40-60 minutes, 3x per week. On off days I implemented a progressive stationary cycling regimen (lasting between 40 to 60 minutes depending on intensity) along with structured weight workouts divided between "push days and pull days". Both of which are performed within circuits so that I can keep my heart rate in a consistent fat burning mode.
So where am I today? Well with the help of "myfitnesspal" and being able to track my workout progressions and daily caloric intake, after 3 weeks I have lost 20 lbs, weighing in today at 185 lbs. My goal is 175 pounds so I still have a ways to go but I am pleased with my progress.
On a side note, I realize that losing 20 lbs in less than a month clearly exceeds my goal of 1.5 lbs per week and such rapid weight loss could be potentially dangerous. With that said, I strongly believe that no longer consuming empty calories and simple carbohydrates as well as not eating out or late at night has added considerable progress towards my results thus far.
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Replies
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Geat job!!!0
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awesome, well done!!!!!0
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WOW...0
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Great work!!!0
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Congratulations! Kudos to you for taking control of your life!0
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Congrats!0
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