Before and After Pictures! Bust Them Up!!!

[scoobysteve]

Originally Posted by CAS

I have to tell you, you are never getting there with your current system. Hibachi? Lobster rolls? No way.

You need lean protein, fiber, and vegetables combined with cardio and weights. Do you have a grill?

Originally Posted by Xcheckme

I disagree - as long as he drops his total calories he will lose weight. Yes, there is certainly room for improvement in what he eats (and the estimated 1200 cals for Hibachi is probably a very optimistic number - usually there's about 400 calories in oil and butter for the veggies alone) - but a calorie is a calorie is a calorie - and if caloric intake is dropped and/or excercise is added he WILL lose weight.

I really appreciate the feedback. I know the current meal plan is not ideal. It is, however, significantly better than my diet for the last 6 months. CAS, if you know what I ate (and how much) you'd be shocked that I'm under 200lbs. The proof will be in the pudding.

I'm monitoring my progress and will make changes, as necessary. But one thing I definitely want to do, especially right now, is something that is sustainable for me. I'm going to keep checking in and I'll be quantitatively measuring progress each Wednesday.

[575Mike]

Originally Posted by Xcheckme

I disagree - as long as he drops his total calories he will lose weight. Yes, there is certainly room for improvement in what he eats (and the estimated 1200 cals for Hibachi is probably a very optimistic number - usually there's about 400 calories in oil and butter for the veggies alone) - but a calorie is a calorie is a calorie - and if caloric intake is dropped and/or excercise is added he WILL lose weight.

Lukas, I used to believe the same thing. But that changed.

I stopped smoking in 2004. And slowly, on a linear scale, I gained weight/fat. I tried different nutritional routines without success. On January 2, 2012 I was at 34.8% body fat! I decided to follow Timothy Ferriss' 4 Hour Body program.

Ferriss' contends that all calories are not created equal. The book is based on a "Slow Carb Diet" where there is no need to count calories. Following the SCD I count things like grams of protein per meal, but not much else. For example I get 25 to 35 grams of protein per meal at 5 meals/day. I eat as much legumes, veggies, lean meat/good protein as I want and I avoid anything white such as rice or bread. I even have a glass of dry red wine and a handful of almonds every night.

Every Sunday is my "cheat day" and garbage up on anything I want to eat -- pizza, donuts, whatever. I love Sundays!

Anyway, as of two weeks ago I was at 13.6% boday fat. I've lost over 50 pounds of fat and I've put on about 17 pounds of muscle. I hired a fantastic personal trainer in March and he has helped tremendously. I was at about 18.9% body fat when I started with him on March 28.

I have another body composition test this Friday and I'm hoping to be below 13%. My goal is 6%, but it starts to get tougher and tougher, but equally rewarding, when you get to this stage!

[scoobysteve]

Day 4:

I took in 1700 calories yesterday...not hungry. I also bought some new running shoes -- I think the cushioning was completely worn out on the old ones as the new ones feel much better. I did a quick 1.25 mile to break them in.

Got up this morning...went running again...more green plant juice. Today is going to be tough as I'm going to Santa Barbara with a friend to see an exhibit at the Architecture and Design museum. Santa Barbara is tough because it has tons of great restaurants so I'm going to just keep looking at my list of rules. Yesterday I was able to eat just a few french fries at lunch and leave the rest; for me that's progress.

Physically, I'm feeling really good. I'm trying to arrange an 8 mile, hilly hike for tomorrow afternoon.

[reubenk]

for what it's worth I went from 214 to 169lbs using tap-n-track and an elliptical trainer in 4 or 5 months. as long as you do it religiously the basic net calorie intake method does work for losing weight. I did find myself going longer on cardio so I could have a few more beers and stuff but you quickly realize which carb heavy foods destroy your numbers.

that being said, my body composition was not ideal - I had lost a fair bit of muscle with the fat because I wasnt taking in enough protein, etc. although I looked skinny and "fit" I was weak and out of shape. reduce the calories and you will lose weight but the type of calories somewhat determines what you will lose.

I've since used a personal trainer and nutritionist and totally changed my body. 175lbs, a lot more muscular, and significant lower body fat % than when I was 169 - but it takes a lot of commitment.

[scoobysteve]

Day 5:

Yesterday was tough. Went to Santa Barbara with a colleague to see an architecture exhibit. Hard to avoid lunch in DT Santa Barbara. Found a Fresh(?) Mex place. Ordered chicken fajitas...stayed away from the rice, ate the oiled veggies sparingly, tried to limit myself to 15 chips. Chicken was skinless and not greasy at all.

Dinner was tougher. Driving back traffic was terrible so stopped at Wolf Creek Brewery in Calabasas. Had 2 tall beers (wasn't driving). I got the chipotle lime chicken with fire-roasted veggies and cajun skinny fries. The chicken wasn't skinless. But I was able to limit myself to only eating 5 of the skinny fries.

Mixed feelings...not my best day. But, I think I did better than I would have done a month ago. So we'll see. Today will be better.

[S Brake]

I think Steve's method will work just fine for dropping weight, but it won't be sufficient to get really defined. But if that's not what you're after then it won't matter a great deal.

[scoobysteve]

Days 6 and 7:

Been busy with the weekend. Eating right is tough when you spend the wekend working on cars, going to concerts, etc. However, I've managed to keep each day under 2000 calories and I've stepped up the physical activity. Yesterday ran two miles and today hikes for four.

I've also learned that when I know we're meeting up somewhere, it's a good idea to pre-plan what I will order in a restaurant. The calm of my home office is a much better environment for making food decisions than the heat of the moment.

On the plus side, I'm really enjoying the increase in physical activity. It just feels good and I find myself *wanting* to go for quick runs and work out. I'm looking forward to my Wednesday weigh-in. I've noticed that my dry-wick shirt now looks "okay" instead of making me look like a donut muncher -- so that's good, too.

[scoobysteve]

Day 8:

Cheesecake Factory is an evil evil place. A few years ago a law was passed in California that sit-down places with more than 20 locations had to put nutrition information right on the menu. In the beginning of this year the law was repealed. Most restaurants have kept the information on there as a show of good faith. Not Cheesecake Factory...apparently they reprinted menus within 30 days of finding out they didn't have to print the calories on them anymore. Looking up the info online, I can see why. Pretty much everything is over 1200 calories and some items are over 2000. On top of that, they have the audacity to try and guilt you into eating cheesecake afterwards. So here's my survival guide:

1. Brush away the bread when they bring it by
2. Decide in the parking lot and keep reminding yourself every 15 minutes: "I'm not going to get cheesecake"
3. Many of the entrees seem to consist of 5 parts: rice, beans, lots of heavy sauce, meat item, and some special treat. Don't eat the rice and beans...consume the minimal amount of sauce.

[Stephanie]

I'm down 11 lbs in about a month. I'm on a 1200 cal/day diet.

[scoobysteve]

Originally Posted by Stephanie

I'm down 11 lbs in about a month. I'm on a 1200 cal/day diet.

Congrats! I'm not sure I could ever do 1200/day. Props to you!

[scoobysteve]

Day 9:

Unfortunately, last sunday I earned myself a blister on my heel while hiking. If anyone has any ideas on cardio activities I can do that don't involve shoes or heel movement, I'd love to hear them.

I feel like I'm starting to get into a groove with the eating. The smaller portions seem perfectly adequate and it's getting easier to have just a little of bit of something on my plate (like french fries, rice, or whatever) and leave the rest. I've also been sticking to the plan of eating at least one veggie-heavy meal a day. I think I need to give this another week and then it might be time to kick things up in the diet department.

I haven't weighed myself since last Wednesday, so I don't really know where I stand (tomorrow...Weigh-in Wednesday) but I have noticed a couple of positive changes: t-shirts seems to fit a little better, my body subjectively feels tighter, and a friend commented that my face looks skinnier. Seems like a lot of change for just a week, but we'll see tomorrow.

[Stephanie]

Originally Posted by scoobysteve

Congrats! I'm not sure I could ever do 1200/day. Props to you!

Thanks. I have cheat meals and this past weekend was a cheat weekend b/c I was on vacation, but it's not too hard. The first few days were the most difficult, but once you get used to it, it's simple. I have a food journal and write everything down. It's a mental thing for me because I carry it around everywhere and also don't want to eat something "bad" because I know I have to write it down. LOL!

[TexasF355F1]

Originally Posted by Stephanie

I'm down 11 lbs in about a month. I'm on a 1200 cal/day diet.

Great progress Steph!

Now that I'll be starting work again, I can get back on a much more routine eating schedule and keep my diet during the week.

[HobbsTC]

Thought I would post my latest numbers. I started doing Mark Rippetoe's Starting Strength on May 7. I'll give my starting and then current numbers for today. I'm still pretty weak for a 6'0 200lb guy but I'm definitely making gains.

Bench Press - 115/145
Clean - 95/125 (working slow to work on form)
Dead lift - 185/270
Press - 85/120
Squat - 125/210

I'm definitely pleased. I've stayed the same body weight but definitely getting stronger. I've started adding Crossfit Endurance workouts on Tuesday and Saturday, taking Thursday and Sunday off. Being in the Army I'm at my max weight for the height/weight so I can't go crazy on the eating and add a ton, so the gains are coming a but slower than they normally would.

[scoobysteve]

Originally Posted by HobbsTC

I've stayed the same body weight but definitely getting stronger. I've started adding Crossfit Endurance workouts on Tuesday and Saturday, taking Thursday and Sunday off. Being in the Army I'm at my max weight for the height/weight so I can't go crazy on the eating and add a ton, so the gains are coming a but slower than they normally would.

Awesome strength gains in a short period of time. One of the coolest things about this thread is seeing how everybody has their unique goals on what they want in term of their health and fitness.

[scoobysteve]

Day 10: Weigh-In Wednesday!

I ended up dropping down to 192lbs...a loss of 3lbs since last Wednesday. I also took a picture, which seems to confirm how I feel: like I've lost some pudginess. My body feels also feels tighter, t-shirts fit better, etc.

[MITYRARE]

good job Steve...keep at it






I'm two weeks post shoulder surgery.... cannot lift any weight with left side until 6 weeks post op and reassessment from surgeon (MRI etc)... started physio yesterday (ouch)

....did my first workout in 6 weeks today.... squats without any weight did 120 and then three sets of 40 calf raises, three 1 minutes wall sits...and I was done.... I have lots of work to get back to where I was but the pain feels good.





beev

[White Knight]

Good work, Steve.

My wife is down 7 pounds in the past month, I'm down 8. Food journals save our bacon.

Being away on business for several weeks, I'm using some body weight exercises instead of a true gym, but it seems to be going ok at the moment. Not having a scale here, I have to go by how I feel and look.

[scoobysteve]

Originally Posted by MITYRARE

good job Steve...keep at it

I'm two weeks post shoulder surgery.... cannot lift any weight with left side until 6 weeks post op and reassessment from surgeon (MRI etc)... started physio yesterday (ouch)

....did my first workout in 6 weeks today.... squats without any weight did 120 and then three sets of 40 calf raises, three 1 minutes wall sits...and I was done.... I have lots of work to get back to where I was but the pain feels good.

beev

Thanks, the heel blister is just killing me. I want to go running but there's no way.

[Aaya(23)]

Steve what's your height? Looking good btw.