Back From The Doc!! 430.9!!!

But we’ll call it 431 to make the calculations easier. That would be a loss of 11 pounds over 4 weeks. And 11 pounds multiplied by 3500 cals to the pound is 38,500 total cal deficit for the four weeks. 38,500 divided by 28 days gives me an average daily deficit of 1375 cals. Add to that my average daily intake of 2,388 cals, and that leaves an average daily burn of 3763. Not to shabby concidering I bumped my cal intake about 400 cals a day.

That makes a total loss since I joined CC+, of 107 pounds. And a total loss of 169 Pounds this year. And a total loss from my highest weight of 216 pounds. Excellent!!!

Yes, Mega Heavies CAN safely lose more than a pound a week.

 

I am so proud of you.
216 pounds is a lot to lose. 
WOO HOO!!!

Well done, Duke! Well done!

I know you are a happy man!  Fantastic work and congratulations!

Hi Duke,

You are truly the most inspiring person on this website.

Congratulations on your massive weight loss! Well done!!

Congratulations! This must feel great for you!!

Duke-Wow! That is wonderful. I am looking to lose 219 pounds. I have lost 43 pounds (give or take a pound or two due to weight fluctuation). That is 1 pound away from 20% of goal. Yay! You've lost 33% of your body weight so far, which is super incredible. You've probably lost about 50% of your goal. I don't know what your goal amt is to lose, so that is just a calculation based on if you wanted to get down to 247 pounds.

Do you not eat any particular category of foods, or types of foods within a particular category. For instance, do you eat only brown rice instead of white rice, or only whole wheat pasta instead of regular pasta, or no potatoes, but all other veggies? That sort of thing?

Did I hear you say before that you exercise regularly? What type of exercise do you do?

How much water do you drink per day. Do you also drink green tea? Do you drink diet colas, or other diet drinks?

I'm asking alot of questions I know, but I'm proud of you and am trying to get a feel for what you are doing compared to what I do. Thank you for your patience and understanding. :>)

Good show Duke!

Truly inspirational!

Yay for Duke!!!

Yay for Duke!!!

Yay for Duke!!!

*** salutes you with a nice cold glass of water ***

=^..^= MOLLY

WOW!! duke, you're an inspiration! keep up the great work and keep us updated!

Hi Humorpam,

I'm headed for 275 pounds, and I haven't been that low in 30 years.

As for what I eat?  Well, it changes alot.  But I find myself going for the least processed food I can.  Fresh, frozen, canned fruit, tons of 1% cottage cheese (protein), some veggies (I'm trying harder here), boneless/skinless chicken breast, albacore tuna, and other lean meats.

But i really think staying away from anything processed, even if it is 'Diet' helps a bunch.  Just like spaghetti sauce.  I wouldn't have that canned or jar stuff in the house.  But I've been making my own sauce for years.  Also, cooking myself so I really know what is in the dish.  Sorry, but I don't really trust Applbee's, etc to tell the truth about cals in a dish.  and being poor keeps me out of those places anyway.

Now, from time to time, I eat what I want.  On my birthday this month I had a rack of baby backs with the trimings, and a bunch of beer (brew pub).  It ended up being a 4500 cal day.  But it was just one 4500 cal day.

As for drinks.  Some juices (fresh pressed apple cider right now), beer and other spirits, but mostly I drink water.  I make sure to drink 4 liters of water a day, and then I stop counting.  But I probably average 5-6 liters a day.  And I keep the alcohol on the low side. 

Funny, I mentioned to my Doc today that DW was giving me a hard time about the alcohol (all of 3% of my cals over 4 weeks), and he said to tell DW that when I get up to 25% cals from alcohal she can worry.  before then, leave me alone about the beer. 

As for pasta's, rice, bread, etc.  I don't eat to much of any of this.  probably the thing I have cut back on the most, besides not drinking a couple of 2 liters of pop a day, is starchy carbs.  But I do have some from time to time.  My kid buys a pizza for football every sunday, and I am still using my stash of regular spaghetti.  I guess it comes down to that I do eat some starchy carbs, just not to much.

And yes I exercise.  I started a routian I do mostly sitting on my bed.  Right now I am in a 3 week no weights rest.  I still workout every morning.  Just no weights.  I finally had it pounded into my thick skull that I was suffering from over training, and the 3 weeks of 'Rest' have done me good.  Back to the weights on Monday for another 3 week cycle.

Feel free to pm me, or check out my blog.  Always happy to help.

Duke of Indiana

 

 

wow you and you family must be so proud.

Just shows us all that it can be achieved.

Good luck for the future and i hope you inspire others

You are amazing. Great idea to keep adding variety to the foods you eat and also staying away from the processed stuff. Thanks for posting, so lovely to share your success!!

Congratulations Duke! You're an inspiration. :)

Thanks Duke. It sounds like you eat mostly the same way I do. I don't drink the beer though. I drink an ocassional diet coke, but almost always 4 liters of water per day and 1 liter of green tea. I haven't gotten into any exercise program yet. I was trying to do the exercise bike, but am not doing too much of that right now. I do work with an exercise ball which I like though. It isn't cardio, but I guess it is something.

Well, best wishes in your continued weight loss journey.

Congratulations Duke!

What an inspiration! Your story should be read by every potential bariatic surgey patient before the are even allow to consider that dangerous surgery! How wonderful to know that everyone can losse a mountain of pounds without surgical intervention!

I just know you are going to sucessfully reach your goals!

Sue

Congratulations Duke!  That is truly inspring!  and Keep posting becuase I really think your post help others.

Congratulations Duke!  You are an inspiration to us all.

Hip hip hooray!!!

Incredibly, incredibly awesome!!!

Go Duke,

It's ya birthday,

We gone party like it's ya birthday,

Get down,

To the ground,

Now shake it all around...

lol...

Congratulations darlin'... KEEP GOING!