Ok. So I have let myself go completely and am tired of feeling fat and worn out all the time. I'm going to use this space as a diary of sorts. I welcome encouragement and constructive criticism.

I am trying to keep my approach simple:
Food: Eat more unprocessed home cooked meals. Lower carbs eat more protein and moderate fats.
Exercise: Move more. Various activities for cardio, stretching and strength training.
Tools I am using: I am using Weight Watchers for tracking and recipes and all things dietary
for Workouts using the Peloton app for cardio and strength and stretching workouts. Will be adding walking and running.

Goals: Generally fit. I want to work my way to running a 5k most mornings and 10k's regularly in my workouts. Wanting to be able to pretty much participate in a half-marathon with about a couple month's preparation.
Want to get back down around 200 lbs and be in the 15-18% body fat.

Where I am currently: 43 yo. 6'00" male 282 pounds as of this morning. Body fat % ~28-30% Sedentary work from home life.

Plan on weighing in each Monday. Hoping that keeps me more focused on weekends.

Today's food:
Breakfast: 2 eggs, 2 slices of bacon 2 cups of coffee
Morning snack: Banana, and cashews
Lunch: Leftover grilled salmon and minute rice cup.
Afternoon Snack: 1 oz cheddar cheese, 2 beef sticks
4 olives, handful of grapes. Cup of coffee
Supper: Steak kabobs and field greens with Italian dressing

Today's activity: 20 minute spin class

this is good, but i'd encourage you to hop on the weight loss thread and daily workout threads if you aren't already on them. Good to have others around you who are on a similar path. They might mention something that would never come up on a "diary" thread that is solely/mostly focused on what you are trying.

and good luck!

I like using a wifi scale. That way you can login and track your performance on a graph. Otherwise with all the daily fluctuations it's difficult to get a feel for when you're retaining water vs losing real weight vs just had a big bowel movement.

Good luck

AgBQ-00 said:

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Ok. So I have let myself go completely and am tired of feeling fat and worn out all the time. I'm going to use this space as a diary of sorts. I welcome encouragement and constructive criticism.

I am trying to keep my approach simple:
Food: Eat more unprocessed home cooked meals. Lower carbs eat more protein and moderate fats.
Exercise: Move more. Various activities for cardio, stretching and strength training.
Tools I am using: I am using Weight Watchers for tracking and recipes and all things dietary
for Workouts using the Peloton app for cardio and strength and stretching workouts. Will be adding walking and running.

Goals: Generally fit. I want to work my way to running a 5k most mornings and 10k's regularly in my workouts. Wanting to be able to pretty much participate in a half-marathon with about a couple month's preparation.
Want to get back down around 200 lbs and be in the 15-18% body fat.

Where I am currently: 43 yo. 6'00" male 282 pounds as of this morning. Body fat % ~28-30% Sedentary work from home life.

Plan on weighing in each Monday. Hoping that keeps me more focused on weekends.

Today's food:
Breakfast: 2 eggs, 2 slices of bacon 2 cups of coffee
Morning snack: Banana, and cashews
Lunch: Leftover grilled salmon and minute rice cup.
Afternoon Snack: 1 oz cheddar cheese, 2 beef sticks
4 olives, handful of grapes. Cup of coffee
Supper: Steak kabobs and field greens with Italian dressing

Today's activity: 20 minute spin class

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Good luck. Only thing I'll say when looking at that food log is fiber won't kill you.

I supplement with fiber tablets.

My only suggestion is don't try to do too much too fast. We didn't get obese in one month and we won't get fit in one either. I started and stopped way too many times as I tried to do too much too fast.

I also encourage people not to try and lose weight but to instead strive to be healthy. The weight then takes care of itself.

I tried to incorporate one healthy habit per week. Week one was just cut our processed sugar. Week 2 move 30 minutes per day. If I failed that week, I tried again until I succeeded. And so on.

Consistency is the key. Consistent effort over a long period of time.

If an old fat man like me can do it, you can too.

Breakfast: 2eggs 2 bacon 2 coffee
Morning Snack: Beef Sticks, Grapes, Strawberries
Lunch: grilled nuggets 12, side salad 2 tbs dressing un sweet tea
Afternoon Snack: Grapes and Cashews
Supper: Kevin's cilantro lime chicken, cup basmati rice. Water






Activity: 20 minute body weight circuit

I'm always amazed reading about guys starting and they lose almost 10 pounds in just a few days. It takes me a 2-3 months of incredible dedication to achieve the same thing.

Drop those fattening breakfast meats. Get low sodium Turkey deli meat or something

Good idea! How'd you think your body would handle no morning meals? A 16/8 intermittent fasting regimen might be beneficial for you and would simplify your meal planning.

My routine is no calories after 8p and before noon. Water and coffee only in the morning. I've been doing it for 10 years religiously and it's been fantastic. It's not an excuse to eat like **** but just up the portions at lunch, afternoon snack, and dinner to get to the same daily caloric intake as you are now.

Hit the pool for the first time in about 20 years and paid for it. Went in with visions of looking like Michael Phelps in the water, ended with just trying to not drown as the olds cruised by me.

I'd suggest you eat more. At 275, that looks like a significant cut to your daily caloric requirements. Common mistake is to be too aggressive at first and it becomes non sustainable. You'll lose a good amount at first, but as your body adjusts to its new normal caloric intake, you won't have anywhere else to cut. Its also hard to tell without portion sizes but you also may not be intaking enough protein. You want probably 150-200 grams of protein intake daily. This will prevent significant muscle loss as your body will prioritize fat loss. I'd also recommend sticking to strength training only for awhile, that way you can add cardio as weight loss slows.