Start Weight:(14 Jul 13) 180.0 lb
Current Weight:(03 Apr 17) 161.0 lb
Goal Weight:160.0 lb
following: Hofkid's own diet
performance: losing 0.4 lb a week

I am Over 50 years young and exercise in cross fit class twice a week. I also run and golf a lot in the spring and summer. My job does not require any movement or exercise so I make an effort to compensate for that out of work and during breaks. I have let my good diet choices slide since November and need to now combine my exercise with a lower carb higher protein diet. I would classify my health as excellent. My new goal is to lose 7 pounds. I am 6 feet tall and weigh 168 pounds. I will use Fat Secret to log my food intake and exercise and ensure I burn more than I consume until my goal is met.

FatSecret member since: 21 Jul 13

Hofkid's Weight History

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Weight loss & Fitness successful program
like $35.00 US
posted 26 Sep 2013, 14:01
Weight loss & Fitness successful program
My program which has achieved a 23 pound weight loss in 6 weeks from 180 pounds to 156 pounds (53 year old male) includes the following:
Diet: carbs taking in = 50 to 100 grams per day
Daily Protein = 100 to 150 grams per day
Daily Fat intake= 50 to 70 grams per day.

The focus should be to minimize calories from carbohydrates and increase your calories from protein. During my program I consumed more fish, eggs, turkey meat in all forms, and lean beef. I drastically reduced and even practically eliminated bread, cereals and any alcohol. You also have to be careful of eating too much fruit or juices. Protein combined with high intensity 20 minute workouts will accelerate burning fat.

The second key to my weight loss and fitness includes the following:
I followed the advice for dieting and fitness from a very affordable program I purchased on line that was advertised on this website. MAX WORKOUTS by Shin Ohtake. The focus on short intense 20 minute workouts every other day (only three times per week) and intense 20 minute cardio workouts the other three ays per week rather than longer low intensity workouts produces more lean muscle building and endurance . I am in the eighth week of this 12 week program. I

I have lost 5 inches off my waistline and lowered my percentage of body fat by 2 to 3%. My goal has changed now from weight loss to strength gain and overall fitness and even more endurance.
posted 21 Sep 2013, 12:13
Hofkid has submitted 2 posts

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Hofkid's journal

13 December 2013

Beginning July 11 I lost 28 pounds.... from 180 to 152. The first 25 was off by October 1. The next three are just a product of routine exercise regimen ...
on diet Hofkid's own diet  

25 August 2013

Goal was 163. Now am at 161. Mission accomplished.
on diet Hofkid's own diet  

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50's with under 10 lbs to Lose
50 somethings with up to 10 pounds to lose.

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Hofkid commented on Dragfactor's Journal Entry.
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Hofkid recorded a Weight Entry at 161.0 lb.
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