Posts by citadel1980

I'm no expert, but after lifting for a year now and talking with folks, you will have your good days and some "not so good" days even when you are well.  I was sick and stayed out of the gym for a week and I came back very strong - I figured the break might have given my body the recovery time it doesn't normally get.  Another time, it took me two weeks to lift what I was doing before I got sick.  The body is complicated and you can't expect to be consistent every day.  You were sick...heck yeah that could zap some strength from you so I would expect that you would feel exhausted if you lifted heavy.  Gloves...I can't lift heavy without them and scabs on your hands...who needs that...get some gloves...I bought a cheap pair ($10) at Walmart and they won't need to be replaced for another 6 months (I was lifting 5 days a week for 6 months and the last 6 months at 3 times per month).

Glad you're feeling better and have a great workout!

I looked at both...they just are too big (grip and overall) for me...I like the basic ones I use at the gym...would love to have something compact at home like these models, but they are huge (and expensive)!!!

I lost 30 pounds in 5 months and was doing cardio 6 days a week with strength training included in 3 of those days and just came to a screeching halt, just like you...I believe the above post is correct...I didn't figure in the amount of calories I was burning so instead of a 500 calorie deficit, I was under 1,000.  Looking at the info provided, you need to take your calories burned (assuming you set it for sedentary) and add in your calories burned through exercise, then drop the total 500 from there.  You can go down lower, but I would not...I learned my lesson...I was a deficit and I don't need to starve myself anymore to do it.  I started upping my calories and the good news is that I only gained 2 pounds and I dropped one day of exercise (I know, doesn't sound smart, but I wanted to go from 6 days to 5 and figured why not really change things up).  This kinda proved to me that I was slowly starving myself...eat up.  Funny, I was weighing food religiously, but never calculated my caloric needs right from the start...as my son would say in a funny voice, "I so stupid!"

I now moved my actual ratio from 55% carbs, 25% protein and 20% fat to 40%, 40% and 20% (very sensitive to gaining if I don't watch my carbs).  I kept those 2 extra pounds for 2 months and now I lost those 2 pounds for the second week, so I think it is real.  Everyone is different, but do check your analysis and adjust if you think things could be changed for the better...my next step will be zig-zagging by keeping a 500 calorie deficit for 3 days, then going to maintenance on the 4th day, then back to 3 with the deficit, just to see if that works.

Don't be afraid to up your calories and good luck!

I wasn't going to reply to this post, but then I came back.  After reading st_rider's post, I thought, hmm...curt, kinda "in your face" and then I said, you know, he is actually right on all accounts.  But read into what is there:

• guys can be pigs and many are - weed them out fast or you WILL be disappointed (and unfortunately, suffer from self-esteem issues as they constantly tell you that you don't measure up)
• we don't all like skinny frames that have no shape - my wife runs marathons and she is not perfect, but I think she is a hottie...now, her legs are bigger (muscle, not fat) than her upper body and with a low body fat percent, she isn't large up top - so based on the sterotype, she wouldn't necessarily turn any heads, but she does; there isn't a one size fits all that men like, although that may be what you think;  and there are others who do look at the person and not just the outside...I certainly married up - I am not the looker in this couple-but I'm ok with that- especially since my kids got her genes-LOL!
• we are subject to the same "standards" or ridicule as you are, so it sucks, but it goes both ways; you can let it get to you or you can let it fly off; that choice is yours

You know, looking at your pic, I don't understand the problem...the problem may be your friends, because it isn't you.  I hate sounding cliche, but you need to be comfortable with yourself and forget what you "think" others may think.  I often see posts of people with similar thoughts and when I look at them, what they have accomplished so far (in their journals or on their weight-loss journey), I am amazed at how many look 100 times better/healthier and yet they still are not happy.  I would hope that you take a good hard look at yourself and see how much you have to be proud of - don't let others' actions impact how you see yourself...we all have opinions and they are just that...and worth only that. 

I wish you all best and keep a smile on your face...there is no reason not to!

I recommend eliminating the thought of "diet" food and simply eat "normal" food, but at a portion-controlled amount.  I hate sounding like I am playing with words, but I don't "diet" and have lost 30 pounds in 5 months at age 50...it can be done with reasonable exercise (I previously did none) and eating healthy (never did that before).  I simply started going to the gym (or you can do any exercise routine at home) and bought a scale to weigh my food (I had NO clue how much I was really eating) and I reduced high fat and sweets.  I didn't eliminate them - in fact, I am looking at a Milky Way mini right now that won't last long, but I haven't had anything like that in a week or so...did have a piece of chocolate cake a few weeks ago...so, I ate "normal" foods; no "special diet" foods and made choices on what to eat based on nutrition and "is that really worth those 100-200 calories?"

So, there won't be any problem going on maintenance...it simply won't be a change in eating habits, other than eating slightly larger portions or more frequently than the 5-6 times I eat now.

Good luck.

My experience is similar to kathleen's comments.  I was 183 in Oct and 153 now, on my way down to a 32" waist (I think that would be around 135 pounds for me).  My thinking was, "I need to get this goo off my body" and the muscle part was a 2nd thought....I do cardio and strength training and so far, I am down 30 pounds and my arms, legs and chest are a lot firmer and defined, albeit, still under excessive fat that is not showing them off as much as it will when I get down.  With my deficit, I don't think it is possible to build muscle and that might be unrealistic, so I am HAPPY with my changes so far and once I hit that 32" waist again, I will be working on the muscle side...I do measure my body fat and ensure I am not losing muscle, but I don't expect to gain any material muscle until I ease off the deficit eating (at 50, I don't have my youth to carry any advantage...it will have to come with hard work)

30 pounds WITHOUT that crap...it is a marketing dream, but they do nothing for you...it is wasted money.  Watch the calories, exercise and you will lose...no pill can do that or there wouldn't be any over-wieght people around :-)

First the stats: 50 year old started at 183 on Oct 1 and am now 158 with a goal to get down to 135 lbs. 

All the sites and formulas you can find, including this one, use calculations based on the "average" person...not sure who that average person is, but just be aware that your burn number may or may not be 100% accurate.  In my case, I don't eat what it says I should be burning and for four months, I have lost 1-2 pounds a week which, according to my fat caliper, is fat, not muscle, so I am not in starvation mode.  Other sites have my BMR lower and I seem to be doing fine.  What this site does VERY well for me is help me keep to the calorie level (and nutritional level) that I want and I have never been able to do that before...I just don't eat the full amount of calories that my burn meter says I should...but yours could be accurate, so don't just cut based on me.

If you don't like running (I cannot stand it), I burn 350-400 calories on an elliptical for 30 minutes and a 5 minute cool down cycle 5 days a week and I do 3 days of strength training on top of that.  On the 3 days that I do both, I do strength first as you want to use sugars/carbs first during that part of your workout and hopefully burn more fat after that when you do your cardio...also, I could not do as much weight when I was doing cardio first as I was tired and somewhat depleted by then.

The fact that you are within 2 pounds of your goal makes me ask if that is real or water...are you actually where you want to be.  Another thought is whether or not you are overtraining...you are doing a lot more than me and if the scale isn't moving, it may be that you are doing too much (counter-intuitive, isn't it).  I have a ton more to lose than you, but it doesn't seem that you should be doing all you are doing and still staying at the same weight.  I am no expert, but I would think it would have to be not eating enough or over-training.  Also, I have not hit a plateau yet, but was told to change my workout routine (which I have not had to do yet) and reduce my carbs SOME...I love 'em and eat twice as many carbs as protein, so I would shift that some (not overdoing it though).

Not sure if any of this helps, but I wish you the best and don't get frustrated...if our bodies came off an assembly line, we would all know what to do...you have to stick with it, change some things up and find what works.

I am not sure what you goal is (toning, weight loss, increase muscle, etc) and I am not an expert, but what I was told was to do strength training first (you need the energy and it will use up sugars and carbs first), then finish with Cardio to burn more fat since the sugar/carb stores are more depleted.  But if you are just toning with low weights and higher reps, it shouldn't be a problem either way.  If you are trying to max out your weights, I would do weights first.  I was doing cardio first and then switched and I was able to increase the weight I was pushing pretty significantly.

Like everything else, it is a matter of watching portions...when I had some cake one day (I had the calories to take in) my wife said cheating once in awhile is ok...I actually don't look at it as cheating since I am not dieting, I am watching my calories and that day, I put some "goo" in my body that I normally don't do.  The advice above is great as far as going light in preparation for this, or just eat some cake, some ice cream, etc., but small portions.  I really don't keep from eating anything I like, I just do it in moderation.

No matter how you do it, ENJOY it and the next day you'll get back on track and you aren't doing any harm...it's when you do it ALL the time like I used to that gets ya! Take care and enjoy.

Ok, so I am no expert, but here is what worked for me so far:

49 years olda and 182 when I started watching my intake and going to the gym beginning 10/1/07.  Just weighted/measured today (I only do that once per month) and I lost 20 pounds and 19 inches (thankfully most in my belly and waist).  I am not averaging 10 pounds per month as you have in your post, but I lost 9 the first month, 7 the next, and 4.5 in Dec (2 weeks off the gym due to surgery, so I am pleased).  I expect to start slowing down to 4 pounds a month which is fine with me.  Here is what I did:

Go in the morning before I eat want to ensure I am burning fat, not what I just ate) and I do:

Day 1: Strength (Narrow Grip Pulldowns, Chest press, incline chest press, decline chest press, fly) and then 30 minutes on the elliptical with a 17 out of 25 resistance setting (burns around 400-425 calories with a 5 minute cooldown added)

Day 2: Strength (Tricep Dip, Arm curls,Shoulder press, back extensions) and then 30 minutes on the elliptical with a 17 out of 25 resistance setting (burns around 400-425 calories with a 5 minute cooldown added)

Day 3: Strength (Leg press, leg curl, leg extension, hip abduction, hip adduction) and then 30 minutes on the elliptical with a 17 out of 25 resistance setting (burns around 400-425 calories with a 5 minute cooldown added)

Day 4: Off (take 2 off if your body needs it

Day 5: begin repeating from above

I finally bought a scale and found I was eating HUGE portions, so you workout (which seems more than mine) may not be the problem, but portion size if you are not losing as much as you would like...if you are judging it on 10 lbs/month average, I believe that is unattainable long-term (IMHO), so I shoot for 4 (knowing I got more up front when I first started, but I don't expect that any more).

When I plateau or get less than 4 pounds per month, I will add 3-4 days of 30 minutes circuit running in addition to kick start again. 

Everyone is different, but hope this helps.  Good luck!

Everyone has opinions and here is mine...I have found that trying to only eat when I am "hungry" is too late...I wind up eating more.  The body goes into starvation mode whenever it does not have enough fuel, which is the basis for eating 5-6 times a day (smaller portions).  Since I have done that, I noticed I am not hungry and I actually have lost more weight.  By the time you "feel hungry" you have waited too long.  The body gets used to this cycle and keeps your metabolism up as it digests food throughout the day. 

Obviously you need to do what works for you, but especially after a night's sleep, your body has depleted its reserves and it needs food to kick start you metabolism and your day.  I eat shortly after getting up with one exception...if I am going to do cardio before work and not strength train during that same time.  My thought is that sugars and glycogen levels are used to maintain your body while you sleep so that when I do my cardio first thing, it burns more fat.  That same thinking tells me you NEED to eat when you get up, whether or not you feel hungry.