tluke53 wrote:This is my current favorite subject so watch out for post length. My wife is annoyed because it is pretty much all I talk about lately. I have lost 75 lbs since July 4 via diet and exercise. (Down to 230 from 305.) I have got some more pounds to go, how many depends really on how I feel and look. Lifting weights regularly makes it hard for me to guess how much I should weigh because I do carry some muscle weight. As someone else said diet is far more important when it comes to losing weight unless you are working out at high intensity for a lot of hours.
My diet plan is simple; 300-500-700 + one workout snack. If it isn’t obvious those numbers are calories per meal breakfast, lunch, and dinner. I do have splurge days where I don’t count calories and let “the big fat guy” inside me come out. I have an odd all or nothing personality so I don’t recommend this approach unless you have a similar personality. I get pretty damn hungry sometimes.
I have consistently lifted three days per week and have alternated routines quite regularly. I have not gained a shred of strength over the last six months most likely due to the meager diet. However, I have not lost strength either. I guess when I say I have not gained strength I should mention that this pertains to common exercises like squats, bench press, curls, etc. I have done some new things for the abs and back that probably have made those areas stronger. My current lifting routine is doing three cycles of 6 to 8 exercises three days a week with 6 to 8 reps for each exercise. I only take about 30 second between each exercise with a few minutes between each cycle. Arms/Shoulders are one day, Chest/Back one day, and Legs/Abs another day. A previous workout included stair climbing between sets.
When I first started I couldn’t do much cardio. I started with 15 minutes of stair climbing right in my house and then added length to it gradually until I got to 40 minutes. Then I started doing intervals of stair jogging. It was very convenient, but not exactly good for the carpets. I kept adding challenges and started using the cardio equipment at my work gym. I won’t bore you with the details. I got a treadmill for Christmas. Starting last week I am running 3 miles in 32 minutes 5 days a week. Then on weekends I am doing 2 miles of walking on an incline with a 20 lbs weight vest on.
I will probably have to cut back soon. My knees have been giving me problems, but I am trying to keep a pace that will allow me to be less than 200lbs at the beginning of May. I am not sure if I will make it, but I do plan to keep pushing for it.
This is impressive Tluke. The only counsel I would offer to anyone looking at losing a lot of weight is to do so at a pace that you can maintain as a lifestyle. If you can maintain the 300/500/700 for the long haul, and also keep a workout schedule close to the current one then you are golden. I think the problem with weight-centric goals with a time target too is that you work harder to get there than you can maintain - and what you really want is a weight that you can live at for good (I assume this is what you want).
Can you hit your target weight in May as a result of too high a demand on your body, without ending up injured and unable to maintain it.
I am lucky that weight was never a big issue for me, and that I have kept a lifestyle focus that has ensured that it hopefully never will be. If you are a big guy, then enjoy it and focus on fitness. The rest will take care of itself and you can remain a big, fit guy - whatever weight that is.
Again, I can't say I have walked in your shoes, but I have been into fitness and sports for close to 35 years now - but never with a glaring intensity. It's just something I do and find it relaxing and rewarding. I have seen a lot of folks drop a lot of weight and struggle to stay there, because it is hard to integrate the deprivation and intense excercise into an ever changing lifestyle with work in the mix too.