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Welp, clearly maintaining so far. My daily weigh ins have hovered between 128 and 130, but my 7-day average has been at 128.9 on the dot for 10 solid days now 🤔
Went to the gym yesterday and did 5.5 miles on the treadmill -- 1.5 miles at a slow, 13 minute mile jog, and 4 at a brisk 15 minute mile walk. As much as I like being outside, treadmill sessions are beneficial because I work out more intensely. My usual pace walking around the lake is about an 18 minute mile...or would be, if I didn't stop to pet dogs.
Now, on to trying to get my body fat percentage (32.6%! Gack!) down. I know weight training will be involved, although I'm still trying to get this shoulder healed up. Curious how others have tackled this. Caveat: keto, paleo, carnivore and IF are off the table for various reasons. Anyone want to share?
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128.9 lb
Lost so far: 22.8 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 25 November 2022:
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1700 kcal
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Fat: 60.43g | Prot: 60.84g | Carb: 238.87g.
Breakfast: Scrambled Egg (Whole, Cooked) , Cold Mountain Light Yellow Miso, Mushrooms , Bananas , Simple seitan, Sourdough bread, Flax breakfast bites. Lunch: Cuties Mandarin Orange, Blueberries , Broccoli , Carrots , Cheese Pizza with Vegetables. Dinner: Sourdough bread, Kraft 100% Grated Parmesan Cheese, Simple seitan, Great Value Cannellini Beans, Cooked Greens (Fat Not Added in Cooking), Potato. Snacks/Other: Wonderful Roasted, Salted & Shelled Pistachios, Blueberries , Blackberries, Strawberries, Sugar Syrup or Caramel Coated Popcorn, Simply Enjoy Cheesecake Bites, Fannie May Chocolate Caramel Pecan Turtles. more...
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1553 kcal
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Activities & Exercise:
Walking (exercise) - 3.5/mph - 45 minutes, Resting - 15 hours and 15 minutes, Sleeping - 8 hours. more...
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steady weight
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 Comments
Way to go on the treadmill yesterday. 👍 I really enjoy mine in the winter. I prefer out walking but I agree, easier to get an intense workout on the treadill. I have done both the same day for that reason. Hope your shoulder feels all better so you can work your lifting. Happy Friday and have a great weekend!:)
25 Nov 22 by member: NAVYWIFESKI
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How tall are you? Another 7-10 may have to be burned off, but basically you have to commit to lifting weights 2-4x/wk. No need to go crazy with protein unless you’re going to workout 4 hours a day. But the shoulder must heal before you start the arms and back.
25 Nov 22 by member: JustBananas
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25 Nov 22 by member: -MorticiaAddams
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Wait -- I think you said before that you're 5'3", in which case landing at a weight of 115 lbs. puts you at "ideal." Building muscle on top of that will definitely reduce the padding. The charts are designed to get you at about a BMI of 20%.
25 Nov 22 by member: JustBananas
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I'm actually 5'4" and a fraction, but I do know I wouldn't be underweight if I dropped another 5-10. Considering I weighed 125 when I entered high school at the age of 13, not sure how feasible that is, but hey! I never thought I'd get down to 130! I may choose just to stabilize here for a bit and work on fitness level, even if it might not be ideal weight just yet. The body fat percentage is within the acceptable range I've seen for my age... but just barely. Lifting 2x weekly once the shoulder is 100%, plus working in some pushups at home should be doable. As for protein, I've had to learn to be cautious due to kidney concerns. Not kidney disease, but I've gotten some out of range tests before when I've been eating a lot of it. Trying to get that balance of enough but not excess. Thanks for the advice!
25 Nov 22 by member: writingwyo
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I hope you have a speedy recovery with your shoulder writingwyo.
25 Nov 22 by member: buenitabishop
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Thanks, Morticia and buenitabishop! It's coming along. My physical therapist is really happy with the progress
25 Nov 22 by member: writingwyo
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25 Nov 22 by member: buenitabishop
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If you're 5'4" then it's 120 lbs. Basically, 5 pounds for every inch over 5'0". For men it's 6 lbs. I don't buy into the hype of protein bombardment. That's just the protein powder pushers trying to make a buck, especially at gyms where they earn a commission on items sold there. Gatorade is another joke.
25 Nov 22 by member: JustBananas
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I'm with ya on the protein powder thing. And Gatorade and other sports drinks... created for football players doing intense, lengthy workouts, NOT for the average person's workout. And alas, it has a "health halo" when it's just sugar water. Came in handy when I did 50+ mile road rides sometimes (record was 89.5), but not something for an hour at the gym. 120 might be good to shoot for eventually, but not sure I'm ready for that just yet. Better to stay in a holding pattern here than to get too ambitious and then rebound. We shall see :)
25 Nov 22 by member: writingwyo
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p.s. JustBananas, you'll be happy to know that I re-ordered that t-shirt in a small. It's too special a thing to have it not actually fit! The wrong size one is going in the office white elephant gift exchange at our holiday party
25 Nov 22 by member: writingwyo
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Yay about the T-shirt!!! Regarding the Gatorade: it's salt water with sugar or a sweetener to make it palatable. You can make necessary electrolytes simply by dissolving a pinch of table salt in water. No need to give Coca-Cola money. And most of us consume enough sodium through regular diet. We just need more water!
25 Nov 22 by member: JustBananas
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I never actually bought sports drinks -- just drank them when I was on an organized ride and they provided them. Did the pinch of sugar and salt with a squirt of lemon juice in my water bottle many a time!
25 Nov 22 by member: writingwyo
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What I have figured out in building muscle and losing fat: you have to do both at the same time. When you lose weight, adjusting your diet can help you lose fat more than other tissue. Building muscle has to be done consistently over time and continued until you want to start losing muscle. I have been lazy lately, but over the past couple of years gained a couple of pounds of muscle by lifting weights about twice a week. I had trainers for a while and when I work on muscle building now I take a class like Body Pump. Consistency is the key
25 Nov 22 by member: abbadabba
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Doing great maintaining writing👏👏👏.
26 Nov 22 by member: ginome
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Thanks, ginome 😊 At the moment, debating whether to set a new weight goal.
26 Nov 22 by member: writingwyo
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Thanks for the insight, abbadabba! Working on consistency. I've always tended to be a weekend warrior with big hikes or skiing outings interspersed with a lot of lazy days in between. Looking forward to lifting as soon as I'm physically ready to do so. I'm sure that will help
26 Nov 22 by member: writingwyo
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