Ole’ man in the desert 😉 53 yrs young.

On the first part of the journey, I was lookin' at all of life. I've been through the desert on a horse with no name....

Robb, a pound a week is fine. Many here aim for .5 lbs a week and enjoy the ride. It's a slower pace but you can think through the process as you're working on your muscle mass. Keep your head engaged every step of the way. After 35 lbs you can let the horse run free and walk through the rest of the desert.

Sounds like you've got this under control. Great progress so far. Keep up the work.

robbgenco wrote: »

Wanting to say hello to everyone. I’m 53 5’ 9” 195 lbs. My goal is 15% body fat or 163 lbs. whatever comes first.

Started dieting down August 23rd so I’m losing a pound a week and content with it. I’m trying to minimize muscles lose with 40% of my calories coming from protein. I do 35 minutes existence and 30 minutes cardio. Also, some core work. It’s a moderate work outs 6 days a week.

Be great to hear from you. Give a shout out.

Robb

SW 201lbs
CW 195 lbs
GW 163 lbs

5'9" 54 yo male here. I began using MFP (in earnest) on Oct 1, 2018 when I was 52 yo, starting weight at 202. I lost 35 lbs the first six months, and another 7 pounds during the next 6 months. I did no cardio or weightlifting/resistance training during that time, though I did keep up with my walking. (I had been walking 25-35 mpw for several years but had never lost weight before b/c I did not have my diet under control.)

In mid-Sept 2019 I took up running, initially through completing C25K and then by completing a B210K program. I have kept at it and have run ~20 mpw since. Running did not result in a large additional weight loss, though it helped a ton as far as me maintaining my weight loss. Now I'm trying to work on the last 5-10 lbs and it is difficult. On the other hand, I have been at 155 pretty consistently for a long while, so I am grateful for that.

ETA: That first 6 months I was losing about 1.3 lbs/week but I also took a break about every 15 weeks that first year, where I ate at maintenance. I will not lie, I found it very difficult sometimes, especially the hunger I got when I was down about 20 lbs. What helped me was knowing that it was time limited. Good luck!

Sounds like you have a great plan and attitude - keep up the great work

Use the @ character and copy any name. If you can't see entire name, click on their name under photo and copy it. A drop down box will show up and give you options so you don't have to type it all out.
@robbgenco Just like that.

@robbgenco

@robbgenco You're on a roll now. Connection matters. Enjoy yourself, you've already made boatloads of friends.

Old man? I don't think so. Middle-aged man? Probably. You've got a lot of adventures ahead of you, and now weight management seems to be one of those adventures. Enjoy it. Take the long view. If you "only" lose lose a half pound a week, next September you will have lost 26 pounds. That's practically your goal! I know I "only" gained a pound or two a year, but after 30 years..... You got this.

As far as undoing several weeks in one sitting - don't stress over that. You ~WILL~ stumble along the way. No worries. It's a journey. You can take side hikes on the journey. Go see the attractions. But when you're done, get back moving towards your goal.

One tool that helps a lot of folks is a trending weight app or spreadsheet. There's lots of things that affect your mass in the short term. Don't sweat it. Look at the long view. The simplest way is log in a spreadsheet, ignore the daily numbers, and instead just have a column with a rolling ten-day average. There's some websites and apps that will also do a weighted moving average that assigns a higher importance to today's weight and yesterday's weight than your weight ten days ago. Because that's ten days ago. I like the graphs provided by Trendweight, but you can't enter data there directly. If you use Fitbit, it will sync. Otherwise you can open a fitbit account and manually enter the data. I also use WeightGrapher. It has a feature that you can turn on that also shows your trending weight one month ago so you can see how you compare.

For more background, check out the Hacker's Diet, especially the section on Signal to Noise.

Welcome. You've got this. But sorry, you're not old. Stay healthy and maybe some day you will be, but er, not yet.

robbgenco wrote: »

@ninerbuff How tall and how old if I can ask 👍

5'7" and 56 years old.



A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

FitVibration wrote: »

@durhammfp 155 is great! You have any idea your BF %

Thank you! You know, I do not know what my body fat is, really. Just judging from photo guides and some calculators I've seen online, I would think maybe 18% or so. I run consistently but have not done any resistance training.

In my ideal world, if the right gym were to open around here, I would like to learn how to row.