ckworksalot - Member

ckworksalot

Joined August 2014

Posts

221

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Weight History

Start Weight

238.8 lb

Lost so far: 13.2 lb

Current Weight

225.6 lb
Performance: losing 0.1 lb a week

Goal Weight

180.0 lb

Still to go: 45.6 lb

Hello! I am Ckworksalot, I am a 52 year old male, and as of Feb 2016, I have lost 84 lbs since 9 January 2014! At 5'- 10.5" I had just bumped up to size 40 pants in November 2013, and I found myself struggling to climb the 2 flights of stairs to my office. I weighed a whooping 262 lbs!

I had been athletic in my teens and even throughout college, graduating with a size 31 waist and weighing 165 lbs. After a month as a sales engineer and living on an expense account, I shot up to 175 lbs; married 3 years later at 190 lbs, and pressed up to 212 lbs a year after that. 2 kids, a desk job and 20 years later, I hit that 262 lb all time high... and decided it was time to change.

In January I pulled out an old meal plan from a personal trainer. 12 lbs were gone in the first couple of weeks, which motivated me to press on with my research. I found FatSecret.com and the CalorieCounter app, Scooby'sWorkshop.com and the eBook, "Burn the Fat, Feed the Muscle" by Tom Venutto. I began to understand "It's all about the calories"...or more correctly, all about the nutrition! I am not afraid of carbs anymore!

Today: My BP is 110/70 with no meds; heart rate is 56 BPM at rest; I can do 30+ minute High Intensity Interval Training/Cardio with no problem; I have not had a headache in 25+ months! I have not had heartburn, indigestion or constipation since beginning.
Now I look for opportunities to share and encourage someone else to know that they can do it too!

Within all the success above, I still had open heart surgery with 5 bypasses in April 2015 (after losing almost 65 lbs)... can't fight genetics or 20 years of bad eating! The good news is we found the blockages BEFORE a heart attack so I am running on all cylinders now with tons of blood and oxygen getting to my heart and body. I am recovering strong. I now routinely do a 5K run 2X a week, have done a 10K and a half marathon (13.1 miles). LIFE IS NOT OVER AFTER OPEN HEART SURGERY!

ckworksalot's Weight History

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75 yr. old male - Stuck
I would guess you are not eating enough... a 6 foot tall, 258 lb, 75 year old man could eat close to 2500 cals per day and not gain or lose FAT. You consistently take in around 1300 cals per day, and 2/3's of those offer no nutritional value... see the attached on metabolic effect of alcohol on fat loss. http://www.livestrong.com/article/280263-alcohol-fat-burning/

Then see my comment on undereating on another members post. If you don't eat enough to take care of your normal "house keeping" functions, your body will store fat... I had the same problem in April 2014... read how I busted that 4 weel plateau!
https://www.fatsecret.com/Default.aspx?pa=memnd&id=47386231

Good luck!

posted 13 Feb 2016, 22:17

Whey Protein?

ckworksalot wrote:

TDEE - daily protein cals - daily fat cals = daily carb cal needs. Protein and fat are the real needs, and carbs just close the gap to TDEE.

Slight correction: above formula is based on "maintenance cals RDI", or TDEE. Your goal is to lose FAT , so your 20% deficit RDI should be .8 × TDEE in the above formula. Use the "fast calorie calculator" from scoobysworkshop.com, under "nutrition tools" to calc your TDEE and 20% deficit RDI. FS RDI only calvulates a 10 % deficit RDI... you can manually change that to your 20% deficit RDI.

posted 18 Sep 2015, 05:34

Whey Protein?

Raeka8 wrote:

[quote=ckworksalot]I So that is the ration Tom Venuto recommends 35/45/25 protein/carb/fat or is that from another diet plan?
I would have thought the carbs were on high side.

Venuto's recommendations are not a specific macro breakdown, but are based on protein and fat needs. Step 1: DetermineTDEE then your target cals based on a 20% deficit (.8 × TDEE). Step 2: calculate protein calorie needs based on 1gram per lb of lean body mass if just starting at weight training, up to 2 grams per lb of LBM if dedicated bodybuilder. If 160 lb is your ideal weight, then your LBM is likely 120 lbs (female) - 140 lbs (male). So 1 g/lb LBM × 120 lb LBM = 120 grams protein × 4 kcals/gram of protein = 480 cals from protein per day. Step 3: calculate fat needs based on 20% TDEE. Fat is 9 cals/gram, so .2 × TDEE × 9 = target fat cals per day. Step 4: determne carbs per day based on what is left in your cal budget. TDEE - daily protein cals - daily fat cals = daily carb cal needs. Protein and fat are the real needs, and carbs just close the gap to TDEE. The macros change based on YOUR protein needs. Turns out to be vary balanced meal plan which levels out insulin levels and eliminates subsequent cravings

posted 16 Sep 2015, 06:49

Whey Protein?
I only use 100% whey isolate protein powder, and only as a supplement when I am unable to eat my required protein for the day. I drank nothing but water, cut out sodas of any kind, cheese, and things heavily processed (breads, pasta and the like). Regaining my health was #1 priority, so I did not bemoan not having my favorite foods. Turns out, after 21 months, I have not had a headache or been sick since dropping those things from 95% of my diet. That is enough incentive for me not to add them back to my diet. I try to eat things as close to their natural state as possible, with little to no processing. Yes... I had open heart surgery 5 months ago after losing 70 lbs, but mainly due to the 20 years of eating junk that preceded that lose. Not only have I recovered quickly from that surgery, I am running 5K's now at 51... something I never did even at 18! I eat a balanced 35/45/25 protein/carb/fat macronutrient diet for the most part, and never get cravings, always lose weight when I apply the proper calorie deficit.

posted 14 Sep 2015, 14:41

Whey Protein?
As for trusting cal burns listed in the app, I only trust the ones listed for true cardio, like walking, running, elliptical. Cal burns are based on your average heart rate over an interval of time, and your body weight and size. Cardio gives you a consistent heart rate for the most part throughout the workout. Most other activities like shopping, weight training, sitting, standing and the like, do not. FS says an hour of weight training burns 540 cals, yet I use a wrist heart rate monitor and check my pulse before and after each exercise, and it says I burn closer to 200-250, depending on the intensity of the workout..

As for 2000 cals per day, that is generic. if you use the fast cal calculator on free website in my profile, you can calc your personal TDEE, then set your deficit from there... 20% deficit is plenty for healthy fat loss. Read his nutrtion info, too... once you understand all that goes into the cal equation, fat loss becomes mandatory! You won't hope you will lose fat... you will KNOW you are going to lose fat and you will know why... yo-yo dieting vanquished forever! Good luck... you can do this easier than you think!

posted 14 Sep 2015, 06:54

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ckworksalot's Recent Food & Exercise

	2 servings Kirkland Signature Whole Fancy Cashews
	1 1/4 servings 365 Organic Chicken Breast
	15 medium spears Asparagus
	Walking (slow) - 2/mph
	Walking (exercise) - 3.5/mph
	Walking (moderate) - 3/mph

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