New and Improved: MEN: July Fourth Challenge! Check in Here!

Check out the July Fourth Challenge or J4C for Men Only. Members will post ideas...info on how to get back into shape, but mostly, we will motivate each other on how to burn FAT.

The July Fourth Challenge is on the honor system. It is your responsibility to accurately track your weight each day/each Wednesday.

Post your weight every Wednesday morning. Also, post any tips you may have or articles as well as interact with other J4C'ers.

If you miss 3 consecutive weigh-ins you forfeit the benefits of this challenge.

Results: http://www.editgrid.com/user/afc_challenge/AF C_Challenge_Tracker

NOTES:

 The J4C is a continuation of the AFC and is open to current and other worthy participants. It is a great bunch of men dedicated to burning FAT. In fact, collectively AFC'ers burned 277.5 pounds of FAT or BURNED 971,250 Calories. Please join us, we're getting it done!

Want an easy way to determine your BMR? check out Phord's BMR page

 

OK count me in...but I don't have 30 pounds to lose what I can. I hope to get down to 220, I am at 235 now...my body won't let me get down past 215 is my guess I have too much muscle. But, like I said I will do my best.

Weigh in @ 214 -- bit of a gain this week, but I was expecting it a little.  Work out starts again today

Weighed in todat at 285 - down a pound from last week.

I got some good workouts in and did better than I thought with the Holidays.  I ate an average of 2,400 cals/day (350 over my daily goal), but still well under my daily burn.  Drank plenty of beer and martini's....

AFC start - 220

Last week - 213

Today (12/26) - 208

5 pounds lost this week.  12 total since signing up for AFC.

http://www.calorie-count.com/calories/communi ty/userpics.php?picid=userpic_478006_658cd3c7 f037c7eecbc60a49b24838d5

Theres a link to the latest table guys, I will update it continually as more figures come in. As you can see, many people have not posted their weights. It would be appreciated if as many people who signed up can complete the challenge.

Don't be afraid to post a gain. I gained a pound this week (although i expected more!) Christmas has had a devastating effect on my eating habits but I had promised myself that Boxing Night was the last I would see of it and I plan to stick to that!

Keep er lit guys and keep posting them results!

Michael: Go raibh mile maith agat. We don't do boxing day in the US...make you feel better, I gained some weight as well. I'm blaming it on salt. AND, I ate more than I usually have been. Next week, we'll get 'em!

Count me in, I have lost my way.  I gained some of my initial back and I would like to get started again.

I still have a total of 60 to lose, so I could use a push start.

This 30 would get me to my first goal of 250#

As we power up for the new year, I want to give you a few good ideas that will help with your AFC FAT LOSS program. This forum is all about FAT LOSS and not weight loss. The distinction: WE could lose water, muscle or fat weight in the next 90 days. Our goal is to lose FAT.

There are scales that show water and fat %, I reccommend that you get one of these scales. At the AFC we want to concentrate on FAT loss only.

Diet/nutrition is extremely important. I recommend the Zone Diet by Sears. 

 http://www.drsears.com/Home/tabid/330/Default .aspx

What is the Zone?

http://www.drsears.com/ZoneTV/tabid/394/Defau lt.aspx 

Please review more of these short video clips with Dr. Sears to get an idea what I'm talking about. There is also a fat percentage calculator in the tools section. Diet is probably THE most important part of your AFC program for the next 90 days. Bone up on nutrition. The Sears site is a good place to start in my opinion. Diet is 70% of your success.

The ideas: I invite you to read this article: http://www.mikemahler.com/articles/fatloss.ht ml

Mike Mahler gives a number of great ideas in this well written article about FAT LOSS...these ideas are extremely important to your success. The ones I like are about Diet, Good Fat, Building muscle, Sleep and Mental toughness.

I resonate with most of his ideas in this article. Another idea is body weight training, for the next 90 days I will share ideas that I find along the way about body weight training. Body weight training can happen anywhere, at work, home, waiting for whatever, no equipment necessary. Here's one for you now.

Check out this article. http://www.powerathletesmag.com/pages/pistols .htm

Good luck to all new comers. And be sure to tell other MEN about the AFC. The cut off to join will be Jan 1st.

Just stumbled across this site today. Looking to loose 30 pounds accumulated through health problems and long hours running a small business.

 

Haven't really done any formal diets in the past. I've generally been able to loose/maintain when when I'm intentional about it, but put it back on (plus some) when the next choas (business or otherwise) occurs.  

 Hopefully having a couple of other people holding my feet to the fire might help.

Jharris: About holding your feet to the fire....you won't get that here, not from me. You'll post to the forum, get support from men with the same intention. We'll do a few challenges. You will keep track of your own fat loss, food intake. There will be info along the way that is beneficial to your goal. For added push to?your goal, I?invited all members of the AFC to write the following (write it large) and put it on your refrigerator: I (your name) solemnly promise to lose 30 pounds of?FAT by April 1, 2008. If you and the rest of us, are honorable men, this promise will hold our own feet to the fire. Like you said intention is a wonderful thing. A written promise to yourself is stronger still. Also, read this article, especially the part on mental toughness. http://www.mikemahler.com/articles/fatloss.ht ml?

Welcome.

Curious:

All AFC men:

Have you written and signed YOUR AFC promise? Let us know. (Maybe a little bit of feet to the fire holding then. Wash your feet, Pheeew.)

I'm in. I need the knowledge. I feel I'm doing things right. but for some reason my weight loss is slowing down. And I don't know why.  I'm 47 years old.

Anyone can read my journey. I would post it here but it's long. It gives my history.

I had lost 47 lbs (since Jan 07). Yesterday it's 45 lbs lost (gained 2 lbs, don't know how). I am currently at 221 lbs. I work out 5 to 6 days a week.

Abs 20 min

Weights 50 min

Cardio   40 min

My burn meter shows that i burn 1000 + just on my work outs.

I eat as close to clean as i can. Carbs are mostly low glycemic, I try to keep a 40%carb 40% protein and 20 good fats ratio.

All i want to do is lose the fat, if my muscles grow and i look like a Greek God i won't mind, but my main goal is fat loss and health.

I am very dedicated. My family and co-workers are amazed at my total commitment.

I don't know of any AFC promise, but I made a promise to my self.

I am not on a diet!!!!! I am changing my life style!!!!!!

 

 

Welcome Abner. Read the string to learn more about the promise and other stuff. Especially the nutrition. You don't say how much clean food you eat...look at the volume...since you gained weight, lower your calories. What is your fat %? Monitor that too. I suggest increasing the GOOD fat, decreasing the carbs. 47 lbs in a year is very very good. Way to go...great committment...I believe you...it IS a lifestyle change. 2 hour work out a day may be too much. I would take a break for a week. Afterwards decrease your WO time and increase your intensity. More sleep and less stress. Massage/Tai Chi/Meditation hot yoga, stretching only for a week...clean your mind/muscles out. Change up your routine immediately, look at diet. Less time and more intensity. Intuitively I'd say maybe do sprints...Interval training. Get someone who knows resistance training to give you an evaluation, come up with a program for you to get you to the next level.  Good luck. Keep us in the loop. You know what you may need a break if you've been working out everyday like this for a year? AND, I'm not a Doctor, but I look like one, Abner, you are approaching 50 if you haven't, go get a complete physical, have all your fluids checked, get a complete work up, blood, especially your thyroid, hormones ect.

Now that I"m thinking about it...Everyone in the AFC...go get a physical. Get all your moving heart parts and fluids checked. Tell your Doc what you're fixin' to do. Even for you young guys.

I found out during a routine check up last year that my thyroid was very very low. I never had a my thyroid checked ever. Glad I did. Taking the meds to increase its functioning has changed my life for the better. Taking care of your body and pharma is good. Be safe, be smart, be a winner. If you haven't had a physical in a year, Get a physical ASAP.

I'm in.  Just found this site.  I've been a member since late 10/07.  It's great to find a site that I can relate to.  In no particular order...

I just had a physical and most of my numbers are good and getting better.

Although I'm trying to change I'm basically an old fat jock.  Played a lot of golf, got down to single digit handicap and then got bored of the time commitment so I quit.  Did short periodic workouts over the last few years.  2 months on 6 months off, etc, etc.

NOW I've decided to work to get in the best shape of my life and to stay that way.  Goal 1--I've signed up to do a 1/2 marathon on 3/2/08.  Goal 2-- Run a full marathon by 5/10 (time for my 58th birthday and 40th HS reunion).

I'm 55 YO.  Stared at 262 lbs on 10/27/07.  248 on 12/30/07.  Goal is to be 200 lbs on a 6'3" frame.  With the amount of lifting I do I don't know if this will be possible.  I circuit train 3 days a wk running (long, pace and strength runs) and then lift the other three (change my lift routine every two wks. as respects reps. % max lifted, etc.) 

I've been losing about 7 lbs a month.  I've been pleased with this number but would be happy to lose a little faster.

Since I started I've been able to work out about 5 or 6 days a week.  I usually burn about 1,000 cals a day so I would be hard pressed to increase by another 1,000 cals. but will take it on as an AFC challenge.  

My daily intake is usually around 2,100 cals.  30% protein, 25% fat and 45% carbs.  Most intake is all clean stuff.  No alcohol over this period. 

I've saved the recommended websites and look forward to reviewing over the next week. I'm glad to be a part of AFC!   

 

Got the go ahead a year ago from my Cardiologist and Primary.

Got my yearly blood work done and all good numbers are up and all bad numbers are done. My Primary is very happy.

Thanks for the advise. I just finished a 6 week program and took a week of before i started my next 6 week program. I do think your right and i might be over-training. I sorta have a fear factor going on. afraid of change for fear of change. (if that makes any sense).  I will look into dropping my cardio time from 40 min to 30 min. Maybe  do ABwork out from 20 min to 10 min and on alternate days.  Need to put some thought into this.

Thank you

Welcome Sarasota. Losing 7 lbs a month (I assume FAT) is awesome results. Safe too. You are kicking it, by the amount of results you've acheived in the time frame. Be sure you're losing fat. Check the percentage rather than the weight lose. I'm hearing long term project, and I like that idea. 1-2 pounds of fat lose a week is a really great plan. Good luck.

Also you are in the 45-55 range so here is a comment from Dr. Sears: Although you maintain the ability to build muscle mass as you age, you also lose muscle mass more quickly due to increased cortisol production. This is why the Zone Diet is protein adequate to maintain muscle mass, but it also reduces cortisol output because it is an anti-inflammatory diet.

check out the zone diet...Be sure you have enough protein in your diet. See a video about the world's heaviest man, how he lost over 400 pounds in 18 months on the zone diet. http://www.drsears.com/ZoneTV/tabid/394/Defau lt.aspx

I abner solemnly promise to learn and do what is right to lose 30 pounds by April 1,2007.

I have to re read all the above information. it always seems as confusing as the next. I will post my numbers at the end o each day. I will also post my workout routine any anything else that can help me lose fat. I have proving to myself that I can do the routine and eat clean (i think). but its hard to see the fat go bye bye. as i stated before i gained 2 lbs and I don't know why. I did cut my routine a bit and burned up 1236 cals. as of right now im at 1635 cal(eat) total burn is 3369 cal.

also how does this adding a buddy thing work? what do I need to do to add a buddy or if someone adds me as a buddy.

once i have a buddy what happens then? I'm new to all this forum stuff and get confused easily.

December 31 2007

221 lbs

Cal Burned 1236

eat               2195 cal

50g fat 20.1%

225g Carbs 40.2 %

222g Pro     39.7%

27g Fiber

3,162 Sodium (bit hi)

Cholesterol 493g

Went thru my calender of 2007, on September 22nd i was at 228 lbs. This was not a steady drop it was a see/saw effect. im ok with this. I just want to do things the right way. if this is all natural and the way of things then im ok with that.

For some reason i feel i should have lost a lot more???????

The only thing that has changed is i increased in caloric intake and started working out harder. soon after wards i found this site and started keeping an accurate log. Also i increased my protein intake. This is what i fine confusing.

 

Here we are. By April 1st, 2008, hopefully, we will have burned 30 pounds of FAT. So, we are 24 strong in the AFC, that could be 720 pounds of FAT burned.

What is the best way to lose FAT? Below are a few tips to get us started, for me, the number one thing is to monitor everything that goes into my mouth. I treat food just like a drug. (most of the time) Just like prescription drugs, the amount of drug ingested needs to be tightly measured to be effective...the food I eat MUST be measured too. 70% of my success will be determined by my food intake. Yours too.

Again, I reccommend Sears and his approach to eating. For me, I've limited my intake to under 1500 calories a day. With 100 grams of protein a day. With moderate workouts. Paying close attention to stretching, working out the tension where needed. Icing my ankles and knees every other day. I'm also interested in body weight exercises. Such as squats, push ups, bar bells, bunge cords, working the big muscles. My goal is to burn 1000 additional calories through exercise a day. 

Quick Tips:

1. You can eat as many low glycemic vegatables you want, Really. They are usually very low calorie foods. And they will fill you up, get great bowel movements b/c of the high fiber. Feel lighter.

2. 1200 calories is about as low as MEN can go in limiting calorie intake, But it can be done. Very spartan, but it can be done. Concentrate on eating good veggies, pure protein and good fats. Again, review Sears for best percentages, kinds of foods. He does give examples for recipes and food plan. If you are complaining about not losing fat, lower your calorie intake, examine the percentage of fats, protein and carbs too. Use the analyzer provided by CC.

3. Drink good water, plenty of it, especially if you are switching from carbs as your fuel to good fat, using the zone diet.

4. Keep track of your food intake daily. This is a must if you are to know what you are eating. Also, keep track of the calories you burn. FAT lose is essentially a numbers game.

5. Develop your BIG muscles. Especially if you have lost 25 pounds of FAT in your journey so far, you are in shape and you can handle the load and the intensity.

6. What has made you proud today?

7. It is more than FAT lose, as my son tells me, I'm choosing to live longer. And I'm doing it for him and for my family as well as myself.

Welcome to the journey. April Fools day here we come, thinner!