wintersmith

Start Weight:(18 Mar 09) 235.0 lb
Current Weight:(09 May 14) 226.3 lb
Goal Weight:200.0 lb
following: Limited Caloric Intake
performance: losing 3.1 lb a week

31 year old software engineer who has recently decided to change his lifestyle. I've always been fairly active, but I've never really checked my diet and this has come to be a problem. So, I've started going to the gym more, have started martial arts again, and am now sticking to a diet plan.

Of everything I've decided to do, the most fun is the martial arts and the hardest is, no surprise, the diet. I've discovered the hard way that sweets such as ice cream need to be reigned in sharply. Fresh fruit, on the other hand, is delicious and fits within my diet plan.

Update: I've lost ~45 pounds since joining and ~50 pounds since December. The support of friends and well wishers here contributed quite a bit to keeping my motivation strong. Thank you all!

FatSecret member since: 26 Mar 09

wintersmith's Weight History


wintersmith's Latest Member Challenges

56
  Excercise Every Day for One Full Week
status: Completed
ended: 05 Jul 09
view progress
 
  
159
  25lb Challenge
status: Completed
ended: 29 May 09
view progress
 


wintersmith's Buddies

information
buddies only
 
jdeese
last weighin: gaining 1.0 lb a week Up
debbra
not sharing weight
 
Nikitawells
last weighin: losing 3.0 lb a week Down

wintersmith's Latest Photos



Arrow nocked, it is time to let fly.
in group
Martial Arts
2 comments

An over-the-shoulder view of me with the longbow drawn.
in group
Martial Arts
no comments

Me at the archery range. I'm using a 40lb/draw longbow.
in group
Martial Arts
1 comment
  


wintersmith's Cookbook

cals: 183kcal | fat: 8.76g | carbs: 7.95g | prot: 15.48g
Mapo Tofu (Mabo Dofu)
Tofu and ground turkey rice dish with spices.
cals: 121kcal | fat: 0.65g | carbs: 30.05g | prot: 2.05g
Cherry Berry Fruit Salad
Fruit salad with cherries, strawberries and apricots as well as some honey and fruit juice.
cals: 115kcal | fat: 0.76g | carbs: 28.60g | prot: 1.62g
Berry Fruit Salad
Fruit salad with strawberries, blueberries, raspberries and honey.
cals: 246kcal | fat: 3.46g | carbs: 41.54g | prot: 12.28g
Basil Tofu
Basil tofu with green onions and pepper sauce over brown rice.
view complete cookbook

wintersmith's Latest Posts

Keeping it Off - life after weight loss
My advice, from earlier this year before I decided to try to get to 175 lbs, is to keep counting calories. Honestly, it is such a habit at this point you won't be messing with your routine. You'll have absolute control over what you eat and how much, and if you do start to see a change in your weight you'll have a record to review exactly what might be causing it. Also, it will help to keep from backsliding into the bad habits that led to weight gain in the first place.

To be absolutely frank, I plan on counting calories for the rest of my life, and teaching my kid(s) to do the same. Looking back I wish my parents had gotten me to do something like that, I'd have realized so much earlier what I should and should not be eating!
posted 24 May 2010, 03:16
Calories and weight lifting
This is actually a rather tricky question. I'll tell you what works for me but ultimately you'll have to engage in a little trial and error to see what works best for you.

Usually I try to keep my simple carbohydrates low (sugars, refined wheat products) and keep protein high. This means a lot of lean meat and very little in the way of sugary products (though I've been slipping recently on that, as my wife is pregnant and has been craving sweets so they've once again gained a foothold in the house).

However, right after a workout is the time to eat carbs! When you engage in any exercise that strains your muscles you will be using up glycogen reserves. Glycogen is effectively sugar and water stored in the muscles for quick energy. To replenish that you'll need carbohydrates, preferably complex carbohydrates, to satisfy your glycogen needs. Depending on your gender and muscles mass you'll need somewhere between 150 and 250 grams of carbohydrates to replenish your glycogen but how much you actually need depends on the severity of your workout. I generally just plan 250 for the day and make sure I eat about 100 grams after a workout.

So that works for me. I keep my calorie intake steady, 2200 kcals/day, but my exercise level varies throughout the week. My biggest exercise days are about 3800 kcals burned, while my off day(s) I burn barely over my BMR (~2000 kcals).

What you shouldn't do, and I harped on this earlier, is eat any really sugary items. My calories have not changed but since we've had some recent changes in my household I've been eating more sugars. I can entirely attribute 5 pounds of weight gain to that dietary change. Starting tomorrow I'll be reducing my sugar intake to 20 grams or less per day. I expect to see a drop. It was an interesting experiment but not one I'd like to repeat any time soon. Smile
posted 24 May 2010, 03:11
Which type of excercise WON'T you do at the gym?
Divided By Zero wrote:
Squats

I don't know why, but I can't keep my balance. I'm going to have to get over it soon though because I'm almost working out on the leg press' max setting.
Doubt


You should. Squats are the best complex lower body exercise you can do. Seriously, they are that good.

For me, the exercise at the gym I will never do is any circuit training. Not as effective as free weights for the time invested.
posted 14 May 2010, 12:48
Why you should never call a woman fat
Well, I'd have said don't do it since it is generally rude and uncouth, but I suppose the threat of having your ear torn off would also be a detractor...
posted 29 Apr 2010, 17:08
I don't like to exercise
Heya Sooki,

I hear what you're saying. I have always needed a motivator to go and work out just for the sake of working out. What used to get me into the gym was football and wrestling. I wanted to be stronger and faster with better endurance for my sport.

Since I can't join a high school team anymore, I've changed sports. These days I am training in traditional martial arts and that is my motivator to hit the gym, run, and practice cardio kick boxing for plyometrics and endurance. If I weren't trying to improve my performance in martial arts I'd be pretty hard pressed to do any of that.

Now, to actually answer your question:
1) Dancing. Fun and burns a lot of calories
2) Frisbee. You need a friend but you'd be surprised how much fun adults can have playing Frisbee.
3) Belly dance. Not for me, but my wife is trying to learn this. You can take lessons or you can learn from DVDs.
4) Jog the dog. Walk him for a 5 minutes, jog with him for one minute. Repeat until the end of the walk. The dog will be thrilled and you'll get more exercise.

You get the idea. To actually burn calories you need to move around, get the heart rate going, the blood pumping, the muscles engaged. However, to lose weight the best thing you can do is reduce your calorie intake to about 500 kcals to 1000 kcals below your base metabolic rate.

Good luck!
posted 28 Apr 2010, 10:55
view all wintersmith's posts

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wintersmith's journal

06 February 2014

Started running and the muscles are retaining glycogen and water since they're a bit sore. Body fat percentage has had a sharp drop, down 0.5% in the past ...

04 February 2014

Super bowl fallout, no weight loss but body fat % is down. BMI - 35.4 BMR - 2204.96 Average RMR - 2217 BF% - 35.7

wintersmith's Recent Food & Exercise

wintersmith's Groups

Martial Arts
Engaged in martial arts and looking to also lose a few pounds? Share your experiences and advice with this group.

Bicycles are for Riding
Bikes: Ride them.

Fat Secret Graduation Cruise
After all this hard work and success let's celebrate together on Fat Secret Graduation Cruise!

Google G1 Calorie Counter APP users
If you use the T-Mobile Google G1 Android phone, and you track your calories with the Calorie Counter App, then join us!

30's with 50-100 lbs to Lose
30 somethings with 50-100 pounds to lose.

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