I have a plan of attack. Just curious if it needs tweaked?

tony1307
tony1307 Posts: 127 Member
edited November 20 in Fitness and Exercise
Sorry if this post gets too wordy, but I wanted to make sure I supplied enough information to get valid responses. My goal is to get down under 200. Then the final goal is 180.
I am just looking for tips and advice on how to get there. I started this program in June, and I know it will take a long time, but would love to be close by October of 2016

To start off, I am 44. As of this morning I weigh 247.8. (that is down from my highest of 293)
I am 5'11. I work a desk job, mon-thurs NIGHTS. Every night, a coworker and I will take a walk or two around the building, between 1.5-2 miles. I try to avoid sitting for ten straight hours.

I get to bed around 630AM. up between 1030-noon. I do my workout around 2. And nap before work
Here is my current routine.

M-Tu-Th-F is when I will lift. I start with 10 minutes on stationary bike to warm up and get the heart going. Followed by 30 minutes on my BowFlex. I end with another 10 minutes on the bike.

On M-W-F I do my C25K program.
I do the stationary bike everyday though.

Next week I want to add yoga to my Wednesday and Saturday.

Sunday is rest day.

Per my doctor, I am trying to limit carb intake. I get carbs from fruits, but I avoid soda, breads, pasta, and those types or processed carbs.
I try to eat a lot of protien rich foods.
My diary is open. Not all of my food choices are perfect, but I am getting better.

Replies

  • arditarose
    arditarose Posts: 15,573 Member
    Well you didn't mention your calorie deficit...staying in it should probably be the first plan of attack.
  • tony1307
    tony1307 Posts: 127 Member
    MFP has my calorie goal at 1550.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Make sure you're eating that 1550, with as much as you're exercising and your stats, you need the fuel.
  • solarfish
    solarfish Posts: 50 Member
    Looking at your diary I would say your carbs (non-fibre) are still a little high. You could probably make quite a difference by substituting water for the G2s. I would also be careful about believing the calorie burn on your exercise. I think the routine you describe is a good one, but in your exercise diary almost all calories burnt are coming from walking and even at 247lb and 5'11" I'm not sure I would believe 400 calories an hour from walking.

    When I lost the majority of my weight, 233lbs to 183lbs, I was getting most of my exercise from more strenuous cardio such as rowing, elliptical or running. Even then I was relying on the calculations from heart rate monitoring, not the estimates from MFP or other sites, to estimate calories burnt.

    I think your plan is good, you are actually almost half way to your goal from your starting point, so progress is good already. Minor tweaks could be to either reduce the carbs a little more, or perhaps replace some with higher fibre sources such as vegetables. Then to stick to your calorie target and not eat back exercise calories. In terms of your planned timeline, I actually think that is very realistic, 70 lbs in 16 months is almost exactly a pound a week.
  • tony1307
    tony1307 Posts: 127 Member
    Thanks. Some of the walking calories are actually the C25K also. So there is jogging involved. I just let the runkeeper app add that. I do drink a lot of water, but I will try to limit the G2.
  • loulamb7
    loulamb7 Posts: 801 Member
    MFP has your goal at 1550 to achieve how much weight loss per week? If you're using MFP you should be eating some (50-75%) of your exercise calories back. You need to fuel your workouts.
  • tony1307
    tony1307 Posts: 127 Member
    it is set to lose 2lbs a week
  • SherryTeach
    SherryTeach Posts: 2,836 Member
    You sleep from 6:30 am to 10:30 or noon? After you get your food in order, I'd work on getting more sleep. Even adding a nap isn't enough deep sleep. I have found that my loss and now maintenance is affected by getting enough sleep.
  • loulamb7
    loulamb7 Posts: 801 Member
    tony1307 wrote: »
    it is set to lose 2lbs a week

    Are you losing 2 lbs a week or more? Are you eating any of your exercise calories back? If so, what percentage?

  • tony1307
    tony1307 Posts: 127 Member
    loulamb7 wrote: »
    tony1307 wrote: »
    it is set to lose 2lbs a week

    Are you losing 2 lbs a week or more? Are you eating any of your exercise calories back? If so, what percentage?

    At first, I was losing more than the two pounds. But I will say that is due to the removal of soda, and junk food from my eating habits. I sometimes eat them back, sometimes I don't.
  • loulamb7
    loulamb7 Posts: 801 Member
    I would suggest you eat at least 50% back, track your weight loss and adjust how much you eat back according.
This discussion has been closed.

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