Joined May 2010
Weight History

Start Weight
187.0 lb
Lost so far: 30.8 lb

Current Weight
217.8 lb
Performance: gaining 0.2 lb a week

Goal Weight
210.0 lb
Still to go: 7.8 lb
Currently VP of Finance and CAO for Tyler Technologies. Enjoy bodybuilding, scuba diving, bouldering and riding my Harley.

PlanoMike's Weight History


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Tony OK
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last weighin: gaining 0.0 lb a week Up

PlanoMike's Latest Posts

High Protein, Low Carb Breakfast Easy

Take a quart storage bag, preferably with a slider top, and pour egg whites in. Add frozen, chopped bell peppers and onions and a bit of shredded cheddar cheese. I do this at the beginning of the week. Take to work and microwave for 3 minutes. Remove from the bag and you have an easy omelet that looks the part.

Center cut pork loin chops are cooked before the week begins on a foil covered cookie sheet and just warm up at the office.

Polish off with a Dannon light and fit greek yogurt.
posted 05 Apr 2017, 09:21
Leaning Out for Competition
Well, 11 weeks out until competition time. Currently at 7.5% body fat and working towards 3.5% for the show. To get there, lots of high-volume resistance training (500 - 600 repetitions in 1 hour or less) and basically a really low carb diet until two days before the show. Then, I get to splurge eating as many carbs as I can hold to push glycogen back into the muscle tissue. Logging my food is key to getting there and I really like Fatsecret for this. Of course, you should not stay at this low of body fat and I will raise it back to normal levels after the competition.

BTW, for those that are a bit older and trying to lean out, I'll be entering this competition at 51 and almost always place in the open class where there is no age minimum (competing against guys that could be my son). So, diet and exercise do work well if one is consistent and makes good eating and exercise a lifestyle versus a temporary condition to achieve a look for a specific event, etc. If healthy eating and exercise is a lifestyle it's easy.

Finally, if you are exercising, I recommend you get a good trainer, which unfortunately is difficult to find these days. A good trainer is going to teach you the hows and whys behind the workout routine and give you exercises that you can repeat without the trainer's assistance. Be aware of trainers that rely on ropes, balls and step stools and other trendy exercise routines. If your goals is to get a good shaped physique, my experience is that this is not the way to do so. Having used trainers for my adult life, I feel comfortable in saying this. Most everyone THINKS they know nutrition and how to properly train, however, probably 95% of those I see in health clubs and about 80% in real gyms do not know how to properly train.

You should interview the trainer, have them provide success stories and pictures. The trainer should allow you to talk to other clients that have used him/her. Have him/her describe to you how they plan to train you. A good trainer should be able to provide a solid and complete workout program (written down or typed) prior to beginning. Look for trainers that rely on what works....standard core lifts such as bench press, squats, deadlifts, etc., and surrounds this with isolation movements. The routine should be high-volume with small rest periods between sets.

Again, IMHO and I'm sure there are those that feel different but having worked on this over 30 years, this seems right.

posted 01 Sep 2016, 09:31
RVMANN51, what is your exercise program?
posted 26 May 2016, 11:18
The Biggest Loser does not provide a sustainable program.

1) High intensity primarily core cardio workout. The contestants lose quite a bit of muscle on this type of exercise routine. Cardio slows the metabolism at a resting state. This gets confused with the increased metabolic rate experienced after ANY exercise. However, over time, intense cardio will result in less calorie burn at a resting state. High-repetition resistance training is much more effective.

2) Extreme diets. Behavior modification must be incorporated, not extreme dieting. Being overweight or obese is a type of addiction to bad foods and too much of it. I've never met anyone that wants to be in bad health, be ashamed to wear swimwear, feel bad, and buy clothes by how many perceived lumps, bumps and bulges they cover. It is a hard life yet one that is difficult to leave. It takes about two years to modify a bad eater's behavior to where cravings are very controllable. The person wanting to lose the weight must learn to eat for nutrition, not for comfort, to reduce boredom, as a reward, or as a recreational activity.

3) Having to rely on others/contest for motivation to lose the weight. To be successful, the person has got to want to be in good health/shape more than anything else and this comes from within.
posted 03 May 2016, 14:55
Is it possible to lose weight without physical exercise?
You can lose weight without exercise but unfortunately such a strategy will most certainly slow your metabolism and actually work against you in the long run. Diet alone results in muscle atrophy (even the heart). Loss of muscle results in a slower metabolism. The same can be said for diet and cardio only. In fact, I've lost count of the number of times a "thin" person has their body fat measured only to find they are close to or in the obese range. This is because there is very little lean muscle tissue.

However, you CANNOT exercise away a bad eating habits. It takes both diet and exercise (65% - 70% pertains to diet and 25% to 30% exercise).

When I can convince someone to take up resistance training (high repetitions, medium weight) they are amazed at how much they lose and how quickly this occurs. However, most people won't take up resistance training because it is much more difficult than cardio or diet alone.
posted 24 Feb 2016, 09:48
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