ITT: Ask me anything about losing weight.. (part 2)

mthompson113 · August 2012

I have been onb this site for a while and have shared but nobody reaponds. I am hoping this will be different. I am at my ropes end. I had gastric bypass 3 years ago and 1 year after the surgery I had lost one hundred pounds. I was feeling so good that I got a job and went back to school. Since then I have regained almost 50 pounds. I have tried to diet to relose the weight but nothing happens. I got so that all I could think about was getting in all my protien and what I was going to eat next. I had to stop dieting because I was obsessed. I want so badly to lose the weight because I am scared of going back to what I was. (I"m almost there again) My question is, how do you order your intake without becoming obsessive and stressed? What diet works and why isn't the 1200 - 1700 calorie range working for me?:noway:

Sublog · August 2012

Thank you for the feedback.
The bodymedia is supposed to be 95% accurate and it corresponds to burns I get with my HRM as well. I do weigh on a digital scale using grams. I hadnt been eating back exercise cals then I did. Tried changing things up with macros and that didnt seem to change anything

I dont think 2500-3000 is high for a woman. there are quite a lot of people on this site (2 groups 'eat more to lose' and women eating 2000 cals per day ) and most of those ladies are all shapes and sizes and losing eating quite a bit.

Anyway thanks for the feedback!

I really can't help beyond what I've already mentioned. My only other advice is to start eating 1500 calories per day, do not eat back your workout calories. Do this for 3 weeks. If you still haven't lost weight I'd be surprised.

But in general most everyone sucks at counting calories, even dieticians. If you're not losing weight and are healthy, you pretty much have two options. Eat less or move more.

http://weightology.net/weightologyweekly/?page_id=379

Sublog · August 2012

I have been onb this site for a while and have shared but nobody reaponds. I am hoping this will be different. I am at my ropes end. I had gastric bypass 3 years ago and 1 year after the surgery I had lost one hundred pounds. I was feeling so good that I got a job and went back to school. Since then I have regained almost 50 pounds. I have tried to diet to relose the weight but nothing happens. I got so that all I could think about was getting in all my protien and what I was going to eat next. I had to stop dieting because I was obsessed. I want so badly to lose the weight because I am scared of going back to what I was. (I"m almost there again) My question is, how do you order your intake without becoming obsessive and stressed? What diet works and why isn't the 1200 - 1700 calorie range working for me?:noway:

Far too many variables and not enough info to answer your question. I'll admit, I was obsessed about weight loss. But it didn't stress me out.

What diet works? The diet which is sustainable and repeatable and one that delivers results. It doesn't really matter what type of foods you eat. All diets work exactly the same way.

By reducing your calories.

http://www.bodyrecomposition.com/fat-loss/all-diets-work-the-importance-of-calories.html

mystry11 · August 2012

Hi yah I'm a female who has to loose 100 pounds I suffered an injury below my knee fell down some steps split it open twice I'm okay now some pain but I have a lot of water below my knees in my legs that gives me some grief and swelling Any tips for reducing the water I have been to doctors and they did recommend taking pills to help but it will stuff up my kidneys so I didn't take them I have orders some compression socks to i go for walks and use the bike as well ...any advice much appreciated thanks a kiwi from new Zealand

Sublog · August 2012

Hi yah I'm a female who has to loose 100 pounds I suffered an injury below my knee fell down some steps split it open twice I'm okay now some pain but I have a lot of water below my knees in my legs that gives me some grief and swelling Any tips for reducing the water I have been to doctors and they did recommend taking pills to help but it will stuff up my kidneys so I didn't take them I have orders some compression socks to i go for walks and use the bike as well ...any advice much appreciated thanks a kiwi from new Zealand

My hands and feet would swell when I was overweight.. It diminished as I lost weight. I can't really help you with this question, but I would suggest that losing weight will reduce swelling.

thistime38 · August 2012

Hey there!

I am 38 female and want to lose about 50lbs. What amount of cardio do you think i should be doing per week and for how long. Also the same questions for weight training. Also im really trying to wrap my head around the the whole BMR thing. I am eating my 1200 calories a day and sometime all if not most of my calories burned through excerise.

tajmel · August 2012

So (unless I misunderstood) it looks like you directly work abs. I've read multiple places that it's unnecessary when you do heavy compound lifts because, well, you can't not use your abs when squatting/pressing/doing chins. I used to do a lot of ab work but have stopped since I started lifting because of that advice. Why do you directly work abs? Do you think it's worthwhile for everyone, or only those with low bf%?

saraann4 · August 2012

I'll bite... When you first started, did you use a heart rate monitor to find how many calories burnt or did you just log your exercise on here using their calories burnt? If you didn't use a HRM, do you now? What brand do you recommend? Can you tell I'm in search of a reliable HRM? haha I log the exercise on here, but I don't rely on it nor do I eat back those calories. I've heard too many things like it's not very accurate, but really what is?

Another thing, what exercises did you start off doing?

Sublog · August 2012

Hey there! I am 38 female and want to lose about 50lbs. What amount of cardio do you think i should be doing per week and for how long. Also the same questions for weight training. Also im really trying to wrap my head around the the whole BMR thing. I am eating my 1200 calories a day and sometime all if not most of my calories burned through excerise.

Cardio is not really needed for weight loss per se, but it does help increase calorie burn and improve hear/lung function.

Weight training is simple. 3 times per week, working your entire body, focusing on compound movements (multi-joint)

Cardio is on as needed/wanted basis. I'd probably suggest 1-2 per week with a weigh training schedule and use your diet to create the energy deficit.

Sublog · August 2012

So (unless I misunderstood) it looks like you directly work abs. I've read multiple places that it's unnecessary when you do heavy compound lifts because, well, you can't not use your abs when squatting/pressing/doing chins. I used to do a lot of ab work but have stopped since I started lifting because of that advice. Why do you directly work abs? Do you think it's worthwhile for everyone, or only those with low bf%?

I do directly work abs, especially while I'm bulking. I do not think it's necessary for most people (assuming you're doing deads/squats/chins), but since I have more fat cells/stubborn fat than most due to he fact I was morbidly obese with a 60+" waist, I need more help in my abs department.

Sublog · August 2012

I'll bite... When you first started, did you use a heart rate monitor to find how many calories burnt or did you just log your exercise on here using their calories burnt? If you didn't use a HRM, do you now? What brand do you recommend? Can you tell I'm in search of a reliable HRM? haha I log the exercise on here, but I don't rely on it nor do I eat back those calories. I've heard too many things like it's not very accurate, but really what is?

Another thing, what exercises did you start off doing?

I started doing p90x and I did buy and use a heart rate monitor. But it was mostly for curiosity. No, I rarely if ever logged my calories to eat them back. I figure in my workouts in my custom intake. I don't believe in eating back your calories because you really don't know how accurate the calorie burn is.

I'm a big believer of letting your results dictate what you do. Keeping things simple, controlling variables. Keep a static intake of calories and adjust up or down based on your results.

Debbe2 · August 2012

What are the 3 - 5 most important tools or facts you used to lose the weight? Like for me logging and MFP have been crucial. I'm curious how you accomplished what you did and how you continue to have tremendous success. Thanks so much for posting the thread this afternoon! I asked SS so many silly q's in the past and I know I did, and people do appreciate hearing from you guys a lot!!!

Sublog · August 2012

What are the 3 - 5 most important tools or facts you used to lose the weight? Like for me logging and MFP have been crucial. I'm curious how you accomplished what you did and how you continue to have tremendous success. Thanks so much for posting the thread this afternoon! I asked SS so many silly q's in the past and I know I did, and people do appreciate hearing from you guys a lot!!!

Knowledge! Once I understood the science of fat loss and nutrition, it all clicked for me. Follow the rules and get the results. All I had to do was supply the willpower/patience/dedication. I had the formula. I love to learn and knowledge drives my life.
Food scale - learning how to properly measure everything I ate was extremely important.

In the end, you just have to follow a few simple rules.

Workout with weights 3 times per week
Eat 1g of protein per lb of lean body mass/.40g of fats per lb of lean body mass - fill rest of calories with carbs
Reduce calories to lose weight

msbrown92 · August 2012

Hey! My starting weight was 265. As of today my weight is 237.2. I'm 2.2lbs away from losing 30lbs!!!!! However I barely can tell. My pants are getting big on me, but my body still looks the same. Did this ever happened to you?!

Sublog · August 2012

Hey! My starting weight was 265. As of today my weight is 237.2. I'm 2.2lbs away from losing 30lbs!!!!! However I barely can tell. My pants are getting big on me, but my body still looks the same. Did this ever happened to you?!

Yep, your overall body shape will remain the same for a very long time. You'll simply look like a smaller version of yourself. In men, your body starts making a lot of changes once you get below 20% body fat. For women I'd say probably 26%.

Its frustrating for sure. But keep up the great work. It will change. Just have to keep losing weight.

msbrown92 · August 2012

Thanks

jvhall83 · August 2012

Everyone has explained it over and over...so im a bit ashamed to say that im still confused. I started dropping weight and then i found out that I should be no less than my BMR which MFP says 2400 and other places roughly 2100. If you could just run down what was successful for you in regards to this...that would be great. What foods...how much of a caloric deficit did you use? I'm currently programmed for MFP to lose 1 pound a week which does have me under my BMR. It has me at 1700 calories. If you can offer some insight into this...that would be great...I really want to get back on the right track of shedding pounds. By the way i exercise 4-5 times a week burning on average 450 calories...thanks

Basically, I ate below my BMR for a long time and it had no ill effect on me. Typically speaking aim for about 1% weight loss per week max.. If you're 300lbs, you can easily drop 3 lbs a week safely. Eat a high protein diet and do resistance training. Adjust your calorie intake up or down based on your results!

Thanks for the advice. I'll give it a few more weeks with this new change and then adjust my calories afterwards. Appreciate it.

Jennical · August 2012

Bump

MTBrob · August 2012

Just wanted to say I am on your path man .. Good post!

BetterCrazyThanLazy · August 2012

bump for a later read

SelenityJ · August 2012

Thank you for doing this! I don't really have any questions at the moment but wanted to post to follow your thread.

moonfruity · August 2012

What's a perfect diet consist of? What's your favorite breakfast? Did you ever fall off the wagon?

esjohnson03 · August 2012

Any suggestions on strength training styles? I read some 4 day suggested routines that work a larger portion of the body 2+ times a week and others that target specific muscle groups but only once a week. For instance the two routine below:

"Routine #1" (1-2 exercises per muscle group)
Day 1: Chest/Arms/Shoulders
Day 2: Back/Legs
Day 3: Chest/Arms/Shoulders (different exercises than Day 1)
Day 4: Back/Legs (different exercises than Day 2)

"Routine #2"
Day 1: Chest (3-4 chest exercises)
Day 2: Shoulders & Biceps (3-4 shoulders exercises, 3-4 bicep exercises)
Day 3: Back & Triceps (3-4 back exercises, 3-4 tricep exercises)
Day 4: Legs (3-4 leg exercises)

Is one approach superior to the other or is it basically just whatever works for the individual? I've been following Routine #2 and find that working one or two muscle groups once a week allows me to lift heavier (still maintaining good form), generally 3 sets/exercise with failure coming around rep 6-8 on each set.

Fabnover40Kat · August 2012

bump!

Sublog · August 2012

What's a perfect diet consist of? What's your favorite breakfast? Did you ever fall off the wagon?

My favorite breakfast? Ice cream!

Perfect diet?

Generally speaking a perfect diet is one that you can sustain, is both micro and macro-nutrient sufficient, and one which will allow you to achieve your body composition goals.

Did I ever fall off the wagon during my journey?. Nope.

Sublog · August 2012

Any suggestions on strength training styles? I read some 4 day suggested routines that work a larger portion of the body 2+ times a week and others that target specific muscle groups but only once a week. For instance the two routine below:

"Routine #1" (1-2 exercises per muscle group)
Day 1: Chest/Arms/Shoulders
Day 2: Back/Legs
Day 3: Chest/Arms/Shoulders (different exercises than Day 1)
Day 4: Back/Legs (different exercises than Day 2)

"Routine #2"
Day 1: Chest (3-4 chest exercises)
Day 2: Shoulders & Biceps (3-4 shoulders exercises, 3-4 bicep exercises)
Day 3: Back & Triceps (3-4 back exercises, 3-4 tricep exercises)
Day 4: Legs (3-4 leg exercises)

Is one approach superior to the other or is it basically just whatever works for the individual? I've been following Routine #2 and find that working one or two muscle groups once a week allows me to lift heavier (still maintaining good form), generally 3 sets/exercise with failure coming around rep 6-8 on each set.

I am by no means an expert on workout routines, but I do know that its best to do a routine that has been designed by someone who is an expert.

For many new lifters, I advocate StrongLifts/Starting Strength ... Both focus on heavy compound movements. I think the key with any program is continual progression.