03-01-2008, 04:40 PM | #1 | |
Senior Member
Join Date: Jan 2006
Location: Kaysville, UT
Posts: 3,151
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FM's weight loss adventure
Quote:
Background Some background for those who don't know. I'm 5'9" and was 310 lbs when I started this on 2/19. I'm down to 302 at this point. My initial goal is to get inside 200. I'm 37 years old and getting to the age where I HAVE to get this weight off or I'm going to see real health issues. At my last physical I had high blood pressure (not dangerously high but higer than it should be), high tryglycerides, and borderline high cholesterol. Doc says I'm a great candidate for diabetes as well. Also, I have not always been fat. In high school I was on the swim team and played water polo ... weight at graduation was about 165. So I wasn't a fat kid by any means. Just started gaining on my mission (cars the whole time), college, etc. I have talked to a fair amount of HS swimmers who have gone through the same thing. My theory is that you combine the metabolism of a HS aged male with swimming / polo workouts and you end up with some REALLY bad eating habits. Anyway, that's just a little history. The plan I'm using http://www.fitday.com to tracky my food intake, calories burned, weight loss, etc. According to the site, at my height/weight/age, I burn about 3000 calories a day between my BMR and lifestyle. Food plan: - 2000-2500 calories a day, spread out over 5-6 meals - Daily breakdown of approx. 40% carb, 40% protein, 20% (or less) fat. I know the fat should be lower but I also know how I eat. And when I don't get that much fat I'm a lot hungrier on the reduced calorie diet. - At least a gallon of water a day. They say half your body weight but 155 oz is a LOT of water. - Also taking multivitamins to make sure I get the nutrients I need. FitDay has charts for that too. Exercise Plan: - resistance training on my home gym 2-3 times a week. Not going very heavy in weight ... just trying to build a little muscle to burn calories and tone up. - Daily cardio that burns at least 500 calories. Hopefully can get this to 1000. Between the diet and exercise, I should create a daily caloric deficit of 1500-2000 calories, allowing me to take the weight off at 2-3 lbs a week. |
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