Wagon Jumpers - January 25 - 31st, 2009 (Closed, Waiting List Available)
Welcome
(We are currently transitioning to 20 members (from 30). If you are interested in being on the waiting list, knowing that it will be a longer than usual list, please read below and e-mail me.)
Welcome to the Wagon Jumpers weekly thread. We are a group of CC members who have identified that one of our main challenges with achieving our weight loss, maintenance or general health goals is consistency.
This thread is designed to encourage long term commitment to our goals by publicly declaring them and asking the other members of this thread to hold us accountable. The primary focus of wagon jumpers is not how much weight you have lost, or need to loose, but what you need to do on a daily basis to meet your long term goals.
There are two rules for Wagon Jumpers:
1. All members must post once per week between Sunday and Friday.
2. All members must check the thread for members who have not posted by Saturday (a short list is posted on Thursday) or are on the MIA list on Sunday and send them a polite and positive message to stay involved in the group and on track with their goals.
If you would like to be a member of this thread please see the guidelines below and send me a PM if you are still interested (there may be a waiting list).
Medium Size Group = Some Time Commitment
The original idea of Wagon Jumpers was to create a close community where participants could get to know each other and hopefully form virtual-life and perhaps even physical-life bonds to create a support network as they attempted long term weight loss.
We quickly discovered that this was impossible with an 'always open' group as there were too many people coming and going. For this reason the group is capped at 30 participants.
A medium sized group means that we have an active thread that produces between 40 - 60 posts per week. Members do not need to read / respond to every post every week. I do notice that those who respond regularly do tend to keep their goals top of mind, and have a better chance to achieve them. I estimate the average time spent by an active member on Wagon Jumpers to be between 1-2 hours per week.
If you are looking for an always open group on CC there are several that operate by different weight criteria, similar motivational patterns etc... There are also many small groups that cap their numbers between 4-10 people to keep the group more intimate, and easier for members to keep up with.
Interested in Joining?
General Guidelines for Joining
1. Are you a wagon jumper?
Do you know how to loose weight, you often have success but then you find yourself loosing interest in your plan, or sabotaging your plan. It's not the "how" to loose weight that is the problem, it's the "how" to stay motivated.
2. Do you have a long way to go?
This group is designed so that members can get to know each other and support each other. Ideally you are planning to be a CC member and part of this forum for at least 6 months or more to achieve your goals and hopefully stay in motivation for a further 6 months or more.
Yes. This is, a long term plan.
3. Do you have the time?
This is a medium sized group, the thread does move fairly quickly each week. If you do not have regular internet access this is likely not the group for you.
Still interested?
Send Supersized a PM. (Please do not reply on the thread)
An overview will be sent to you, you will have a chance to ask questions and an invitation will be sent to you once a spot is open.
Wagon Jumpers Participants
Week 38 Riders:
Supersized (myself)
Week 34 Riders:
Week 30 Riders:
Week 29 Riders:
Week 28 Riders - Congratulations on 7 Months!:
Week 26 Riders:
Week 24 Riders - Congratulations on 6 Months!:
Week 23 Riders:
Week 22 Riders:
Week 21 Riders:
Week 19 Riders:
Week 18 Riders:
Week 16 Riders - Congratulations on 4 Months!:
Week 14 Riders:
Week 12 Riders - Congratulations on 3 Months!:
Week 10 Riders:
Week 9 Riders:
Week 8 Riders - Congratulations on 2 Months!:
Week 6 Riders:
Missing In Action:
Missing In Action - 1 Week:
Missing In Action - 2 Weeks:
Current Membership: 25
Current Waiting List: 3
Outstanding Wait List Invites: 0
12 Week CONSISTENCY GOALS
(as set w/o January 11th, 2009)
By April 4th, I will be...
Letsgetitstarted - consuming an average of 1,500 cal/day and 3 times a week for a minimum 30 minutes.
Rpete144057 - logging my food daily and exercising 5 days a week for at least 30 minutes.
Jessicaanne2001 - exercising 5 days a week for at least 30 minutes, and logging my food daily.
Supersized - logging all of my daily calories and eating in a calorie range of no more than 2,000 cal/day and no less than 1,500 cal/day (calculated by weekly averages).
Figurethefat - exercising a minimum of 1,500 minutes each month, and I will restrict using the scale to two weigh-ins per week on Monday and Friday.
Unlimitedana - eating between 1,500 - 1,600 cal/day and exercising three time a week.
Sarah1090 - logging my calories daily and eating dinner with my mom no less than 4 nights per week.
Cawilder - maintaining a 500 - 1,000 calorie deficit on a daily basis measured by my food log and, working out 5 to 6X per week combo of cardio and lifting.
Carryonandon - maintaining 300 - 500 calorie deficit daily and, exercising 3x per week.
Raven21 - drinking a minimum of 4 bottles (2L) of water daily and, exercising a minimum of 3X per week.
Nannygabber - doing the NROLFW program 3 times per week, and I will establish a 40/30/30 (Carb/Fat/Protein) macronutrient pattern on a weekly average for a minimum of 5 weeks of the next 12.
Germaica - exercising 3 times a week and logging my food for at least 4 days per week.
Pelkeyjm - logging my food daily and exercising at least 3x per week for at least 30 minutes.
The_Vitamin_Dominatrix - logging my caloric intake on calorie count at least six days every week and, exercising in the gym at least 3 days each week.
Tiegurl - eating 1,500 - 2,000 calories and exercising 5x a week.
Kyashiis - running 20 kilometers a week and making progress on the number of repetitions in my calisthenic exercises (starting at: 20 push ups, 30 sit ups, 0 chin ups, 2x 30 sec plank, 20-30 jump rope)
Lam7 - Logging all daily calories at least 6 times a week and, exercising minimum 40 minutes 3x per week.
Sjenn23231 - consuming and average of 1,500 cal/day and, doing SEAL team type workout 3 times a week.
Msmeg1984 - Following the 40-30-30 diet guidelines in NROLFW and working out 3 a week NROLFW plan.
Constanza - using the CC food log every day and, exercising an average of 4 times per week across the 12 weeks.
Defrog3 - eating with improved nutritional quality of food, specifically ensuring that I am getting enough daily protein and carbs and, walking six miles a week weather permitting.
Amber1l - working out 6 days a week for one and a half hours.
Wenchie58 - keeping my calorie intake between 1,400 - 1,500 a day and, drinking at least 2 liters of water daily.
Bigbitty - logging my calories daily and continue to drink at least 2 liters of water per day.
Previous Threads:
Wagon Jumpers - January 18 - 24th, 2009
Wagon Jumpers - January 11 - 17th, 2009
Wagon Jumpers - January 4 - 10th, 2009
Wagon Jumpers - December 28 - January 3rd, 2009
Wagon Jumpers - December 21 - 27th, 2008
Wagon Jumpers - December 14 - 20th, 2008
Wagon Jumpers - December 7 - 13th, 2008
Wagon Jumpers - November 30 - December 6th, 2008
Wagon Jumpers - November 23 - 29th, 2008
Wagon Jumpers - November 15 - 22nd, 2008
Wagon Jumpers - November 9 - 15th, 2008
Wagon Jumpers - November 2 - 8th, 2008
Wagon Jumpers - October 26 - November 1st, 2008
Wagon Jumpers - October 19 - 25th, 2008
Wagon Jumpers - October 12 - 18th, 2008
Wagon Jumpers - October 5 - 11th, 2008
Wagon Jumpers - September 28 - October 4th, 2008
Wagon Jumpers - September 21 - 27th, 2008
Wagon Jumpers September 14-20th, 2008
Wagon Jumpers September 7-13th, 2008
Wagon Jumpers August 31 - September 6th, 2008
Wagon Jumpers August 24 - 30th, 2008
Wagon Jumpers August 17 - 23rd, 2008
Wagon Jumpers August 10 - 16th, 2008
Wagon Jumpers August 2 - 9th, 2008
As always all members are encouraged to tag this thread so that it is easy to find.
Sara - I haven't lost inches at all. And I am trying to calculate this... if I actually did gain 4 lbs of muscle, and fat is 10x the volume of muscle, then... geez, i am now officially confused....how can my inches be the same without having actually gained fat also. LOL. (kidding!)
I am 5'-7", age 41 - my BMR is 1408, and my BMI is 30... according to Lou, my multiplier for a workout day is 1.4 - that's 1970 calories on a workout day. For a non-workout day, my multplier is 1.2 - that's 1690 calories if i don't workout. So between 1690 and 1970 is where my average of 1800 came from, just as a ballpark target.
But let me ask you something... in his book, on pg 65, Subheading "Step 5. Adjust for your goals", about halfway down, he starts talking about what he doesn't recommend for reducing calories... about how you shouldn't go for a big jump suddenly. I happen to agree. Yet, I don't feel that in the rest of that chapter he ever really comes around to what he DOES recommend as a safe reduction... which leads me to believe that the calorie ranges we calculate for our individual selves in Step 4, are calorie expenditures, therefore maintenance. Are you seeing it the way I am?
Now being that I was pretty well accustomed to quite a bit of exercise with lifting on machines and running 30 minutes 3x per week BEFORE I started the program... (mind you when I first started doing all that back in October... I dropped 8 lbs and 17 overall inches...) I feel that the level of exercise is something I was used to, and even more so, hence continuing with HIIT and yoga, and adding a chest press to his program...
HERE, I will refer back to his email. The last statement says, "then you'd have to change the amount of energy coming in, or at least the way it comes in, to make your body use it more efficiently (that is, to burn more of it off)." This causes me to believe that because I am adjusting macronutrients already, eating more frequent smaller meals each day, and having completely changed my diet composition, that.... the only changeable option concerning food that I have remaining is to reduce the amount. Maybe my 1800 target was just a maintenance number and I need to lower it a bit to accomodate the desired goal.
I thought about what he said in his email. "Pounds and inches would depend on two variables: total energy expended, and total energy taken in." And I wish you could see my chart. I would like to email it to you. With an average deficit of 457 - i should have lost 4 lbs. I mean, think about it, I pretty much proved that the range he had me figure is maintenance... I would have lost if my energy intake was less.
If I don't reduce calories... which I am still debating on....the only other option I have is to add exercise, which I am seriously considering... they have Zumba classes on Tuesday and Thursday... It may boost the burn a little... but according to his book, I should only have to work out 3 times per week, which I am, and more than he says to do, actually. Yet, with what he says in the email... to "change the amount or the way energy comes in" - I keep going back to that... I shouldnt necessarily have to change the expended, but the inbound.
On page 68 of the book, he references "The First Cut" - stating that you shouldn't really cut at the beginning of his regimen, giving 3 reasons. THEN, he goes onto what to do after the first four weeks. I have been at this for five weeks, so I am a bit tardy... LOL. (So, actually... an adjustment is part of the plan I am participating in...)
...on to page 71, he "gets to reality" Saying, "I may not be the brightest bulb on the Christmas tree, but even I know that every woman in America -- if not all of Western civilization -- has been conditioned to think she must cut calories. So here is my suggestion for a calorie management strategy:
- If you feel you should eat below your predicted maintenance level, cut a maximum of 300 calories per day.
- No matter what, eat more calories on workout days than on nonworkout days.
- Reassess your strategy after four weeks. Ask yourself the questions listed previously. If anything is affected negatively by your decision to cut calories - if you're chronically tired, having lousy wor unproductive workouts, and losing sleep because of recurring nightmares involving malevolent pastries - then you need to increase your caloreis until the problems go away. Tha tis, eat more high-quality calories from all three macronutrients; adding a bag of Dorito's is unlikely to help you reach your goals."
Then he goes right into meal plans. I don't think I would ever cut 300 calories per DAY. That does seem outrageous to me. I would cut more like 50 per day until I get down to the targetted range... I do believe that a goal weight is more in line with where I should have my ranges set. IE: I weigh 190, and want to get to 180, so I should calculate my range for 180, to "train" my body to operate at that level, therefore reaching it eventually. THEN, once I reach 180, if I want to get to 170, then recalculate for that weight, and so on... does this make any sense? Or sound too unreasonable?
OK, I did some homework just now... I calculated the maintenance range for me at BMI of 28 and
- 180 lbs... range of 1651 to 1926, avg of 1788.
- At 170 lbs, the range is 1616 to 1885, average of 1750.
- At 160 the range is 1573 to 1835, average of 1704.
- At 150 lbs the range is 1796 to 2052, average of 1924.
At 150 the BMI jumps down to 24... and puts me into the high metabolism side of his chart, so the range is higher... *sigh* I am distraught.... regardless of my target average of 1800, my actual average (according to tracking results on my Excel chart) was 1700. Which falls just under the 160 Lb Maintenance Level... I would guess that leaving my average at 1700, and adding some more cardio would be my best bet.
Would you concur?
Hope your day is healthgain!
~Julie
Defrog Welcome back! I'm glad to hear the pregnancy is coming a long, and that you are not feeling as tired anymore. You must be coming up on the end of your first trimester now, which I hear is the riskiest one, almost there!
Julie I think you've got the number calculations correct, and I can be all about the numbers. But, I've figured out that hasn't always served me well in the weight loss game. A few things, he proposes that if our bodies are not used to exercise then eating at the calculated ranges will likely produce weight loss results and if not weight loss then reductions in size. When I think about a body being used to exercise I generally think of people who have had an athletic lifestyle. In my mind this is the difference between if I have managed to make it to the gym regularly for a year, and then five years later if I am still doing that plus regularly going hiking, canoeing etc...
8 lbs and 17 inches in October is a lot. Is it possible your body is simply playing catch up? Could you be over exerting yourself with the amount of exercising you are doing and not giving yourself time to heal, therefore not giving yourself the benefits of the lifting.
If the answer to both of those is no, then he recommends cutting no more than 300 calories a day, which is a lot. If you start with 50 calories a day I'd try it for awhile, but if you are tired, or extra sore then I'd go in the other direction with the calories and see if that makes a difference.
In the end I generally find it's about that ever so elusive 'listening to my body' if I'm feeling good results tend to follow, when I'm feeling tired, stressed I know that I'm doing something that's not working and results tend to reflect that.
Cheers,
Sara.
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New journal post Thursday by cellotlhicks 14:58 |
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New forum message It's been a whole year since Whiskey died. by cellulitedelight 14:57 |
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