I can't do a full-blown "no booze whatsoever" diet, but I've found you can still benefit from compromising and cutting it out just during the work week. It can be tough if you're used to getting home from the office and cracking a few cold ones, but it gets easier once it becomes a routine.
Aside from the weight-loss benefits, you'll also find that you just plain feel better when you string together several consecutive booze-free days. Plus, that first beer on Friday evening feels like quite a reward for sticking to your fitness plan. It's the best drink you'll have all week.
I have been drinking nothing but water, mostly that La Croix water. 5-6 cans a day so far. Can't get off the booze gradually, that's not going to work for me. I have to go cold or it won't take. Power through the first week and I will be fine. No booze, no caffeine, no sugar.
if you don't like one kind of Le Croix just check out some of the other flavors - there are an insane amount of them. i am partial to lime and cran-raspberry right now, but grapefruit / berry/ passion fruit are right behind it.
It's been a very long time, but if I remember my exercise of physiology correctly a pound of fat is 3500 calories and running a mile burns 100 calories.
Yes, exactly. Shows you how hard the weight loss battle is and that any weight loss must be a combination of exercise and calorie reduction. Obviously there are many other factors such as raising your metabolism.., but in the end it's a calorie thing.
Also that is to burn a pound of fat, not water loss due to exercise.
Last edited by nolacycling; 01-05-2017 at 05:04 PM.
You don't need any exercise to lose weight. None. Exercise does very little for weight loss. it's like 90% diet. With a lot of people Id bet it actually has a negative impact from a psychological standpoint in that they think that if they work out they can eat more. Then they get discouraged by the lack of weight loss and just give up on everything.that any weight loss must be a combination of exercise and calorie reduction
By all means exercise for all the obvious reasons but don't think you are going to treadmill yourself skinny.
Dec 15 - Dec 29: Gained 6.6 lbs
Dec 30 - Jan 5: Lost 6.0 lbs
Back on track!
Last edited by Longhorn Al; 01-05-2017 at 06:24 PM.
Had the $#@!tiest day at the office. Brought work home and just now wrapping it up. Ran out of La Croix and now I am 13 beers in. Old habits die hard lol. Workout tomorrow is gonna suck
I am also giving up weekday beers to start the New Years. To boot, instead of drinking a couple of beers while watching the Herman presser replay, I watched it while riding my indoor bike (which was in addition to my normal weekday weekday morning workout). I've actually done that every night this week - also rode my bike at night for 30-40 minutes while watching Sportscenter or College Football Live or some such. While I'm always motivated to do more at the start of the New Year, this thread has given me additional motivation so, cheers all.
Steady state Cardio is counterproductive for weight loss. Took me 3 years of slogging away on the treadmill and elliptical to figure this out.
So I quit the gym for 6 months.
Eliminated carbs (less than 20 g daily). Started eating ribeyes and asparagus and bacon and eggs and pork rinds and queso and guacamole and drinking bulletproof coffee.
Started drinking sodium, potassium, and magnesium.
Lost 50 pounds.
Back in the gym now, barbell exercises only, but I'm contemplating some HIIT.
I wish I had a field turf stadium to go run routes/sprints. That's some awesome HIIT right there. Maybe I'll go run some stadium steps. Run as fast as I can for a minute then walk for 2.
You wanna get serious? You gotta get educated, bruh. Also the government will kill you if you listen to their "diet" guidelines. USDA has one mission, to sell as much $#@!ing corn as our great country can grow.
He's talking about semen.
Don't drink fruit juice. Too much sugar to get vitamins found in healthier foods.
I'm noticing something else that deep down I already knew, but it's nice to be reminded. Eating more often leads to you being less hungry when the next meal time rolls around. I've never been a big breakfast guy, which means I'd eat HUGE lunches, and that binge cycle is never good. I've taken a cue from my wife (mostly paleo) and this last week it's been two eggs, maybe some diced chicken, and half an avocado for breakfast. It's made it so much easier to moderate at lunch, and I've had more energy during the mid-morning as well. My wife takes it to a farther extreme, and eats a smaller breakfast plus a mid-morning snack before lunch, but I'm not there yet.
Goodness no, not juice. Keep in mind I consume around 20-30 g of carbohydrates daily. Normally my entire daily fruit intake is about 3 medium strawberries, or maybe 10 rasperries.
1st thing I do every morning is grab a pint bottle of aquafina and put in a teaspoon of pink Himalayan crystal salt and shake it up - Falksalt, availible at any open HEB. Then I add about a half tsp of No Salt - the sodium free salt substitute available right next to the table salt - the pirimary ingredient is Potassium Chloride. Shake it up again, and drink it, and usually I take a magnesium maleate supplement tablet.
In the beginning, it tasted a little weird - I mean, who wants to drink salt water? But it keeps me in critical electrolytes. The SAD (Standard American Diet) is nutrient deficient, and supplementing electrolytes cures a lot of ills.
Many times I'll throw a bottle of this concoction in my gym bag and drink it prior to a workout, which seems to help.
I'd like to apologize to the shag for being an opinionated $#@! regarding ketogenic dieting, but it took me YEARS of following mainstream dietary guidelines and FAILING to lose weight before I gained clarity.
For example, I'd go to subway for lunch, and eat a 6 inch turkey sandwich with low fat everything, baked lays, and unsweet iced tea, congratulating myself on a sensible meal. then I'd go to the gym, get on the elliptical, and punish that son of a bitch for 45 minutes to an hour, patting myself on the back for "burning" fat. I'd be so goddamned hungry, though, that I'd be shaking afterwards. I did this consistently for 2 years, and lost zero weight. In my mind, I was checking the boxes - moderation and portion control, exercise - then why was I still fat?
I GOT MAD.
April 2015 I started reading about this thing called a ketogenic diet, and how it worked. Saw the before and after photos, read the testimonies, the FAQs, downloaded a few books on my kindle, and one Sunday afternoon I announced that I was going to try to get into ketosis. I ate pork rinds, queso with no chips, and fajitas with no tortillas, beans, or rice. The first week was HELL as I went through the keto flu - I had to teach my body and brain to run on ketones rather than glycogen. Everything I read said that electrolytes treats the keto flu, and it did. At work, I'll have 2 chicken bouillon cubes dissolved in hot water as a pick me up, Kroger store brand tastes best.
The weight started falling off - sure, some of it was water weight, but much of it was fat. I was a 42 waist, and wore 46 suits. Now I'm a 33, and a 44 regular hangs off of me a little, but in the last 6 months that's changed because weightlifting, bruh.
Modern GMO Wheat does EVIL things to humans - the book Wheat Belly explains it, the tl;dr is that 2000 years ago wheat had 13 chromosomes, but through GMO it now has 47 - the wheat our grandparents ate while they stayed skinny back in the 60s is NOWHERE near the wheat used in most foods. When I stopped eating wheat, my joint pain stopped, my allergies stopped - all the inflammation stopped. My rotator cuff stopped hurting. Aches and pains that had been bothering me for years simply vanished. It's MAGICAL.
Let's discuss acid reflux - I used to take Prilosec once a day, a few zantac before meals, and I'd gobble tums and guzzle baking soda and water. I always had heartburn. That's gone.
My stomach shrank - I used to be able to scarf down a whole medium or large pizza - 2 or 3 times a year when I say to myself "$#@! it, I'm going to eat pizza" then I'm lucky if I can eat 2 slices.
I achieved "Onederland" - i.e. my weight was under 200 lbs for the first time in over 25 years. That was a huge psychological victory. I got down to about 180 from 245ish, but the last 6 months in the gym - doing barbell compound exercises - squats, bench press, overhead press, barbell rows, and deadlifts - Stronglifts 5x5 - I'm back up to 195 but that's lean muscle, not fat. It feels so good to have a strong core again - it just generally makes life easier.
My entire mindset has changed - I NEVER EVER feel like I'm depriving myself of something enjoyable, because I simply do not have a craving for sugars or carbs. I don't get hungry, because my blood sugar is so consistently low that my insulin levels stay steady. Bloodwork is awesome, the first thing I did was tell every doctor I know about my diet - both buddies (surgeons, specialists) and of course the docs that treat me (GP, Cardiologist) and they all agreed my diet was probably better than the alternative.
So yeah, I've transformed my body quite a bit. And aside from about the first week, I didn't count calories.
The most efficent thing you can do from an exercise standpoint especially for someone who isn't big on the gym in genera,l is to lift weights. You only need 30 mins and since you are moving from one exercise to the next its less boring. People hate the gym because they have a vision of 45-1hr of running in place with no results.
And recent studies show that heavy weights/low rep don't do anything different than lighter weight with more reps for building muscle mass. As long as you exhaust the muscle the results will be similar. This is especially beneficial to us older folks.
At some point yes. Add cardio for cardiovascular and pulmonary health.
8am - hard bolded egg or some mango, whole wheat piece of toast or yogurt.
10am - banana, or yogurt, or and apple
12 - lunch, turkey sandwich on wheat, with a side like an apple, or yogurt etc.
3pm - apple, or some toasted almonds I made.
dinner - chicken, or fish, with a veggie side, possibly a small side salad too.
All the food is interchangeable with what you want to eat at the time as long as you eat the right amount at the right time. I am never really going hungry and I have lost 5lbs since Tuesday doing this method. Drinking La Croix all day as well.
The cravings are starting to subside for things like that nightly drink.
As Friday is here, think of the progress you have made. Dont $#@!ing blow it this weekend. A few drinks and maybe a cheat meal, but keep on doing whatever it is that you have gotten comfortable with. If you do go out to eat, try ordering something and then getting a to-go box immediately when the meal comes out and putting half of it in there and get it out of sight. You can also put your napkin over your plate when you are full to prevent any snacking while you are waiting around. Good luck, the bitches are going to love you at the pool and beach this summer.
I agree. Great advice. Don't go hog wild but at the same time. most of us are going to be miserable $#@!s if you cut out everything cold turkey. Gotta allow yourself some leeway.As Friday is here, think of the progress you have made. Dont $#@!ing blow it this weekend. A few drinks and maybe a cheat meal, but keep on doing whatever it is that you have gotten comfortable with. If you do go out to eat, try ordering something and then getting a to-go box immediately when the meal comes out and putting half of it in there and get it out of sight. You can also put your napkin over your plate when you are full to prevent any snacking while you are waiting around. Good luck, the bitches are going to love you at the pool and beach this summer.
I plan on having Rudy's today, but getting right back on the diet afterward.
The other really important thing it did was to reset/remind my body of what feeling full/satiated was. I am never going to completely give up beer, pizza, desert, potatoes, bread, pasta, etc. I just needed to remember how not to eat/drink like a teenager and more like a normal human. I come up with a few rules that I mostly obey and when I cheat - I simply try to limit the damage (either in duration or magnitude).
Some people hate to talk energy balances, but your body is not much more than a glorified space heater. To decrease the stored energy in the system, you either need to decrease the amount of energy coming in (eat less), use more energy (exercise), or decrease the efficiency of the system (low carb). Some of the variables are a larger component of the balance (diet) and thus will have a larger impact, but there is more than one way to skin a cat. Good luck to all no matter your philosophy.
I've been on this badwagon now for a little bit. Ol Schlong is spot on with his failure and success losing weight. I was in the exact same boat. I was eating cereal but Kashi and a banana for breakfast, a sandwich for lunch but whole wheat bread. Dinners were more reasonable but too much beer.
Lately I have switched to eggs for breakfast. For lunch I am eating left over meat and veggies. So far I am down 8 pounds in 2 weeks. This won't be just for a short time, this will be a new way of eating for me.
Last edited by BearSchlong; 01-06-2017 at 12:22 PM.
BearSchlong has me convinced. Alternately, I really like meat and butter, so giving up bread in exchange for more meat is the kind of "diet" I can get behind. Also, most of the meals I find are wholly compatible with my wife's meal tastes, so she'll be able to support me.
I just hit google, and found this - https://www.dietdoctor.com/low-carb/get-started/prepare - so that's what I'm doing as a starting point. I'll post progress. Going to start Monday.
If you're looking to start a ketogenic diet check out http://www.reddit.com/r/keto There's a lot of really good info on there about how to start, things to avoid, things that you'll need to supplement in your diet, how to find out the nutritional macros (amount of fats, protein and carbs) you should be eating each day, how to set up myfitnesspal, etc. Most of this info can be found in links on the sidebar. I started in mid December with a few small hiccups around Christmas and have lost about 15-20 pounds so far. It really has been great so far and hasn't really been all that hard to do. Not craving sweets or breads makes them pretty easy to resist.
Oh, and I had my outside cut brisket and St. Louis ribs today. Back on my diet by tonight.
I reverse engineered Salt Lick coleslaw. grated ginger, rice wine vinegar, sesame oil, and toasted sesame seeds. Pretty low carb. You're right though, you have to watch the hidden sugars. They're everywhere, especially bbq sauce.
The calorie per mile will vary depending on your weight and speed at which you run. Basically if you are running at a solid pace you will burn about half again as many calories as walking. Or at least that was what I remembered from the last time I researched the subject of calories per mile. Whether you number is 100 cal or 200 cal your ain't gonna be able to run that gut off. But it reminds me I really wish I would have gone and watched the beer mile championship a couple weeks ago.
I also want to echo Fluff's sentiment in that don't completely $#@! yourself over "rewarding" yourself at the bar this weekend. This is actually me mostly talking to myself, but it's good for your guys to hear too!
I KNOW that I am never going to quit going out, but I will say that I did spend some time yesterday looking at the menus of most of the places I currently go. I also think that the places I go in the future may very well largely be influenced by having more Keto choices. Had a seasonal Poke Bowl at Kona Grill last night and it was damn good. Barely enough to satiate me as I was damn hungry but wasn't bad at all. I think my new question of most places I eat at that have Avocado is, "How much is a side of avocado?" Easy way to up the good fat for most any meal!
Gradually adding a little weight lifting. I am going to do my own thing sort of a modified Super Slow 3 x 7 reps or less to failure. I like moving the weight very slowly as I think I get a better overall muscle stress, and it allows me to use a lighter weight to hopefully help prevent injury. I am going to add one exercise to upper and lower body each week. This week upper- bench, shoulder press and row; lower-squat, leg curl and leg extension. Was sore as a mother but I know it only gets easier. The KEY to not wasting your time weight lifting is to ALWAYS go to failure. Without failure you are missing out on the most growth adapting stress point in your workout (so it's a waste). But you get sore as a mother $#@!er, especially at first.
My best weight lifting joke used to be to ask a buddy, "Looks like you have been working out?" Then they usually say, "Yeah did such and such at the gym today!" Then I simply firmly poke my finger deep into their Pec. Just used to like to watch the flinch! Of course you open yourself up to the same treatment so no whining!
Last edited by horn4life; 01-06-2017 at 04:31 PM.
Besides, how are you going to maintain form and avoid injury going to failure?
And adding an exercise to your routine every week? Sounds totally unsustainable. Why not just do the 5x5 compound exercises that everyone in here is recommending? 30-45 minutes 3x/week is sustainable, your plan is a fantasy that will get you hurt.
Decreasing reps decreases your risk of injury. So does decreasing weight obviously. Major compound exercises don't require high reps but when you isolate muscle groups you generally do increase the rep count.
Lost seven lbs this week. Cutting out beers is a big help. Currently having a screwdriver though.
Went keto this week starting on Sunday. First two days were fine. Then I felt awful for two days but powered through. Now 7 days in, and I feel fine. Was exhausted at the gym on the days I went; hope it is better today. Best thing is I have not really been hungry, and even when I eat, I eat less. Sure craving a beer though.
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