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I've been thinking since before the holidays about where I want to go with my eating/lifestyle plan in this new year. Been in the 190's since last July which is great in one sense, close to my inital goal. But bad in another as I've been stuck here far too long. I've got enough fat left on me that I can healthily get to 175-180 lbs. That's close to what I weighed when I was heavy into athletics and fantastic shape, 17-22 years old. Getting back to that weight range while also building back some of the muscle I've lost through the years is where I'd like to go. I'd like to be back in that weight range by summer. 2 or 3 pounds a month, seems very doable.
Eating wise, I'm going to try a 5:2 plan. Restricting calories to 600 two days a week with what will likely be 18-20 hour fasts, and 16:8 fasting at least two other days of the week. Low calorie days will be spread out, probably Mondays and Thursdays. Yesterday was my first 600 calorie day and it went well, felt hungry by dinner time but it was easily manageable. Had a nice big salad with spinach, kale, romaine, chicken, and a light dressing. Ended the day feeling satisfied with 634 calories. Lost 4 lbs yesterday, due mostly I'm sure from excess water as the low calorie days will also be very low carb. Two low cal, low carb days will help a lot keeping me from hanging on to excess water, and aid in having a decent calorie deficit without feeling deprived. Will be interesting to see how it works out over the next few weeks.
Diet Calendar Entries for 29 January 2016:
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1872 kcal
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Fat: 95.87g | Prot: 131.20g | Carb: 135.40g.
Breakfast: Butter (Salted), Coffee-Mate Sugar Free Vanilla Caramel Liquid Coffee Creamer, Light Cream, Coffee, Nature's Promise Organic Coconut Oil. Lunch: Honeycrisp Apples, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Silk Pure Almond Milk - Original, Safeway Frozen Blueberries, Optimum Nutrition Gold Standard 100% Whey - Extreme Milk Chocolate, Hershey's Natural Unsweetened Cocoa, Spinach (Chopped or Leaf, Frozen), Dannon Light & Fit Greek Blends - Toasted Coconut Vanilla. Dinner: Perkins Restaurant Sauteed Spinach, Bonefish Grill Steamed Broccoli, Bonefish Grill Bread, Pesto & Oil, Bonefish Grill Lily's Chicken. Snacks/Other: Lindt Excellence 70% Cocoa Smooth Dark, Giant Food Multigrain Flatbread, La Bella Romana Chic Peas Roasted Salted. more...
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1 to 20 of 21
 Comments
I'm interested to watch as you go :) Always fun to see someone else's journey and cheer them on.
29 Jan 16 by member: newnormal
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Good luck with your plan. Whatever produces a calorie deficit at the end of the week should produce a weight loss. If you are going to lift weights or engage in other high intensity activities I would recommend eating more on those days.
29 Jan 16 by member: CatHerder
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Are you currently weight training? If not, now would be a good time to start. Not only will in increase your daily energy expenditure, but as you gain strength, the amount of calories you burn at rest will increase. I've gained around 25-30 lbs. of lean mass since I started training 3 years ago, and it makes things a lot easier. The only fasting I do is sleeping. ;)
29 Jan 16 by member: chadlius88
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JMB you are a shining example of what we should aspire to. My son-in-law also has 5 stints, but not the dedication you have. He thinks as long as he feels good he doesn't have to do anything.
29 Jan 16 by member: diehard3
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Your thin in your profile picture, I would suggest start some HITT training and weights and stay where you are. Just my thought
29 Jan 16 by member: Rockiesfan
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Does this dovetail with the Daniel Plan?
29 Jan 16 by member: Scalewatcher3
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Thanks everyone for the comments and support, and suggestions. @Chadlius88 - I'm doing some strength/resistance training and had increased it until the past few days. An old injury to my elbow has flared up so I'm taking it easy on it for now. @Diehard3 - it took me until 3 years after diagnosis and stents before I got serious about my health/lifestyle/weight. Hopefully your SIL will do something before he starts to feel bad and his heart disease progresses. It's documented that heart disease can be prevented and even reversed with diet and lifestyle changes. @Rockiesfan - if you saw me without a shirt you'd see where I still have some fat deposits...even little man boob remnants, lol. But yes, working with resistance/weights is the plan. @Scalewatcher3 - I don't know if the Daniel Plan specifies fasting, light calorie days, or not. Between snow closing and a shipment error we haven't met in 2 weeks and don't have our books yet. My approach will be to incorporate the Daniel Plan in a way that also melds with what I've already learned and know works for me, but I don't know exactly what that means yet. Honestly what I look forward to the most is face to face group interaction, support, and learning with people I see in life every week. And personal spiritual growth.
29 Jan 16 by member: jmb3450
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Yours is a plan in and of itself. :)
29 Jan 16 by member: Scalewatcher3
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I have issues with my right bicep distal tendon (causes elbow pain) constantly. Compression sleeves are magical. They keep pressure on the joint and tendons which keeps them warm and full of fluid, it nearly eliminates any pain or inflammation.
29 Jan 16 by member: chadlius88
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This is my question...why do you think that you should weigh and look like you did between 17-22 when you are no longer that age? If you google the question "what should I weigh at my age" I found a wonderful sight where you put in basic info and it gives you a range of what you should weigh. I'd consider checking that out because perhaps you are already at what is best for your body as far as weight goes. You can always continue to shape that body up without changing your weight by much! I'm proud of you already for how well you come to know your own body and will simply caution you to consider what is best for your current age. :D
29 Jan 16 by member: spiritspell
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yep, I am reworking my eating too...we are about the same age and we do not handle carbs (refined) as in our youth...Good luck...
29 Jan 16 by member: iulani
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Congrats on staying in the "Blue." Feeling deprived is not fun. It's good to hear that you have a strategy to work around that. You have come a long way. I understand your desire to want to continue to improve. That's where I'm finding myself. I'm at that dreadful in-between size. Thirty two inch pants waist look good some days and not so good others. I'm thinking five more pounds will do the trick. As you already know, those last few pounds are the hardest. Hang in there...
29 Jan 16 by member: John10251
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I just love how all of us tweak and tweak until we have success. Great for you! I will be interested in seeing how you do with the plan.
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Tammy, I understand what you're saying and I'll google the site you mentioned, thank you. I know I won't ever get back to where I used to be as far as looks, muscle mass or body fat percentage...not when I'm almost 58 now. So I'm using the mirror and my current body fat estimation as a guide. My weight goals are what I "think" will be most appropriate, and the fact I have heart disease makes me want to be as lean as I can reasonably be. But ultimately it remains to be seen where I'll end up. The journey getting there has slowed as is normal at this point and it's more a matter of body form and composition now than one of pounds. So I will keep on the journey and adjust things as seems best, to hopefully be a better me in the future than I am now. Then rinse and repeat. :)
29 Jan 16 by member: jmb3450
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@spiritspell: Checked out that age-related info and it really winds up to be the same as the basic BMI. The quoted sources end up suggesting a weight that's in the middle of the BMI range. And I'm 65. DAMN, need to re-think my ultimate goal (should be lower) but I'm going to deal with one goal at a time.
29 Jan 16 by member: trackin64
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BMI charts for me are a laughing matter. 57 years old, 5'7", and 193 lbs. Standard BMI charts currently have me at 30.23 which is obese, not just overweight. According to "standards" my ideal weight would be anywhere from 141 to 159 lbs. I'll never weigh that little as a healthy person.
29 Jan 16 by member: jmb3450
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Great plan Jim!! My long term goals are almost the same, I'm 6'1", 55 years old, very active. You have a great eating plan so I'll share a bit on the workout side. I'm already doing a lot of HIIT as I continue to see a good return (increased strength and endurance) on that investment of time & energy. These last four months I've also added some long fat-burning endurance workouts at a lower target heart rate (cross country skiing, biking, elliptical) that have helped both endurance and muscle definition by melting some stubborn fat pockets. Lifting weights work too, but not for me right now.
29 Jan 16 by member: Steven Lloyd
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Thanks Bill and Steven. There's a BMI chart designed for people with a muscular or athletic build at askdocweb.com. That one seems to suit me much better and currently gives me a BMI of 26. HIIT is good - I've got a program on my exercise bike that does a pretty good job of it and also some routines I do outside when the weather cooperates and my sciatic issues aren't acting up. The Total Gym provides some good strength training when I use the high incline and can add weights to it if needed...have not needed to do that yet. I used to do isometric exercise which done correctly can provide benefits comparable to weight lifting....am reading up on current techniques for it. But until my elbow gets better I'm limited there. Getting older with some chronic stuff, old and not-so-old injuries, just have to do the best I can.
29 Jan 16 by member: jmb3450
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Ya I hear you!! You should see the MRI of my right knee, my doctor still shakes his head at what it looks like.
29 Jan 16 by member: Steven Lloyd
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Good luck, Jim! I can't help wondering though, if you plan to increase muscle, will you find that your weight won't drop much? Your body fat % will go down though, that might be a better measure?
29 Jan 16 by member: heidij123
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