stogie1020

Well, I am 37 years old, 5 foot 9 inches, 190 pounds and 25% BF (measured with OMRON HBF306 handheld).

I have always had a little extra around the gut, but used to be in much better shape, exercising several times a week, etc... Lately, very little on the exercise front.

I would really like to drop my %BF. I don't care what I weigh, I just want less body fat.

I wrote down everything I generally eat each day, and calculated the totals:




So, aside from eliminating the candy (sweet tooth) and replacing it with sugar free gum (in the process of this right now), what can I do diet-wise to lower my %BF?

I realize adding exercise would help, and I am trying to work it into my schedule, but I would like to analyze my diet first.

Does the fact that I only take in 1800-1900 calories a day but don't lose weight mean my body has adjusted to this caloric intake and this is my normal metabolic consumption?





FYI:
Peanut Butter is all natural with Flax Seed
Muffin is 1/2 a whole wheat english muffin
Peppermint candy is bite sized peppermint patties
Cashews are ready packs from Trader Joe's
Granola Bar is a Nature Valley hard crunchy kind.

dallison

i would change the coffee/ .5 muffin/ pb to milk/oj/oatmeal/banana or other fresh fruit/english muffin/cereal(most kinds)

ease up on the amount of slices of turkey that go on your dagwood. I would say 3-4 max and add a slice of cheese(i know there's fat in that but it's good)

those energy bars are alright if you are in the middle of a long workout and need energy. I would take that out of your diet altogether.
substitute fruit or even pretzels or ...... i just lost my train of thought.


replace the peppermint patty with fig newtons or pb/marshmellow fluff on crackers or even applesauce(make sure it's unsweetened, they add lots of sugar normally)

eatfreshly popped popcorn instead of the granola bar if possible. They make snack size bags that are perfect for this.

make sure to drink milk/water(not the flavored crap)/gatorade/100% fruit juice (check labels)/watered down kool-aid


I would assume my bodyfat is right around 6-7% but i have always been skinny and active. These are some of the things i substitute.


I do eat a lot of junk, but when i know that i have a race or feel crappy from eating crap, i switch it up to the healthier alternatives.


If i remember celery has no nutritional value at all, really.


when substituting, you will find out what fills you up and what leaves you still hungry.

dallison

errr i see you already use english muffin as the .5 muffin

cashews are a good source of protein, but also have a decent amnount of fat. chicken also has a lot of protein that you already eat.

mrsteve

iTrader: (1)

My girlfriend and I have been using www.myfooddiary.com to keep track of everything we eat. It costs ~$9/month but it's a hell of a lot easier than doing it manually in Excel like it appears you are doing. I find it useful.

dallison

it is better to eat 5-8 smaller meals than 2-3 regular/larger ones. Your body can work much more efficiently when it has a light/moderate load compared to a heavy one just like a car.

Just like if you overload a car and try to drive normally, it feels sluggish and all over the place. It is more harmful to the car to always drive like this, when you take lighter loads, it is easier to drive like you normally would. same thing with eating, your body can process the food at a regular pace all day rather than having a hard time a coupe times a day.

stogie1020

Good info Dallison, thanks.

The 8 slices are not all at once for lunch, I usually snack on some sliced chicken breast at home.

I should have added that I am a lactard, and as such can/should have little or no yogurt/cottage cheese/milk. I cheat sometimes.

'06 Arctic

replace the cashews with almonds. A much better nut all around. Also if you can find it they make almond butter instead of peanut butter, much more nutritional, but I am an almond nut, could eat them all day. I second what Dallison says regarding eating numerous small meals and water. And as you already realize, exercise is really what will help lower the % body fat. Get on that mountain bike!

wndrlst

What else are you drinking? Unless it's all water, don't forget to add in your calories from juices, soft drinks, etc. They really add up.

stogie1020

All water, with a very occasional diet coke.

Whiskers

Stay off the bacon...

Cut out the candy and go sugarfree gum and granola is not that great..Other then that, exercise and you should be ok..

stogie1020

re: bacon

Surprisingly, the Nature Valley granola bar has very similar nutritional value as the zone bar (minus the protein).

subinf

I like almond butter and apples as a snack.

mrsteve

iTrader: (1)

Why stay away from granola bars? I typically find them to be a low calorie snack. Any specific reason?

Whiskers

Lots of sugar...

mrsteve

iTrader: (1)

I try and keep my sugar below 40g per day. The granola bars I eat (typically 1 per day) have 7g each. Is there a decent substitute? My current problem is I'm still eating foods with too much sodium and not enough fiber.

Sorry for the hijack!

subinf

Processed granola isn't nearly as good for you as raw granola. Not really a benefit from it so I generally stay away.

Saintor

It is impossible that you don't lose weight if you really have 1840 kCal, which sorry but I doubt.

Your choice of food, I don't like.

I eat about everything but in less.

13 days of 14, have a strict diet, 1800-2100kCal is fine. The 14th, it is all you want to eat. Today is my day for this; I have a glass of wine in front of me. I'll repeat as necessary. Tonight I should be drunk. Lol!

It is very convenient for social happening. This 1 day every two weeks is why I have been losing weight for so long. I lose about 0.5-0.75 lbs per week. Since last November. I plan doing this all the rest of my life, like a diabetic has to be controlled. I have NO issue with this. I love my cheating day. It clearly motivates me for the other 13 days. I also eat in 2 steps for lunch and dinner; the dessert is 30-60 minutes later. It also helps a lot.

I am also a fan of CRON (calories restriction for life with optimal nutrition). Read about it. The empirical facts are nothing short of awesome.

stogie1020

Wow, Saintor.

Thanks so much for the unpresumtuous, helpful, and clearly unbiased information. You are a valuable contributor to this thread and your lack of gross generalizations and assumptions are clearly right on the money. Thanks again.

subinf

There is no way I would be able to do this. I love food and alcohol too much. Why don't you just exercise more?

Dem1K

iTrader: (1)

I agree. That is completely overkill IMO, but if it works for you, more power to ya.

Saintor

I do! I take a 45 minutes walk 4x a week in the evening.... I then reward myself with a beer. I also play tennis.

When I'll be at the weight I want, I expect this day off every 2 weeks to become a day off every week. Doing so was definitely the key to LAST, the most important thing. If weight loss is the goal (not building muscle), nothing is more important to lose weight from quarter to quarter. The amount lost every week is absolutely irrelevant and just maintains undue anxiety.

stogie1020

Well, after one full week of 45-60 minutes per day of hard aerobic exercise along with a 1300-1500 cal/day diet, I am down 4 pounds.

Here's hoping next week continues the trend, although I am going to be on the road, so it is going to be tough to stick to the diet...

Dem1K

iTrader: (1)

Great job man, keep up the good work . I know being on the road will be tough, but you can always keep some healthy snacks with you and pack sandwiches for meals and what not. Keep us posted.

stogie1020

Thanks!

I know I will be forced to eat bad food, but I think I am strict enough at home to make up for a couple of steaks or some breakfast.

MWalsh9152

Dr. Walsh prescribes lots of waffles with extra syrup and hwipped cream

no charge for the advise

Whiskers

Suite.

stogie1020

Started at 191 pounds on 10/12/09.

Currently at 178 pounds.


BF % went from 25% to 22.1%. I would like to make that go down faster, but for now I am just trying to stick with the diet and exercise plan (www.getinsanity.com).

I am averaging around 1100 calories per day. Some days 950, some days 1200.

Fitday.com has helped tremendously in getting my diet in check (thanks Whiskers!).

Whiskers

Awesome....I need to loose about 5 lbs (damn cookies)

Dem1K

iTrader: (1)

Awesome news bro.

P.S. Where in the fuck have you been?

stogie1020

Fat camp

hANDYcaptd

iTrader: (5)

^ Fat camp and you only lost 13 lbs? I'm disappointed...

, that's more than 3 lbs a week. Awesomeee

stogie1020

Thanks. I am starving. Ethiopians point at me and feel better about themselves.

Whiskers

Im jealous of their skinnyness...

stogie1020

I hit my weight goal this morning (post morning )

175!! Down from 191 on 10/12.

I had to weigh myself three times to make sure the scale wasn't messing up.

I am going to celebrate by eating an entire Costco sheetcake. Or a chicken breast. Probably the latter.

Whiskers

go for the cake fatty....

stogie1020

nom nom nom...

stogie1020

Update:

It has been just about 2 months since I started this fiasco of trying to lose weight, and I am happy to say.... IT WORKS!

I started at 192 ( I fudged a little in the OP) and weighed in today at 172. Also, BF is down abut 5% and this is where I hope to really start making better gains.

I am only half way through the "Get Insanity" workout program (travel puts the damper on keeping to the schedule exactly), but holy hell it's rigorous for a plyometric cardio program. I highly recommend it.

Dem1K

iTrader: (1)

A warm congrats to you as well . That's a hell of a job, you should be proud. I just started back in the gym this week and am planning on doing HIIT along with my weight lifting to burn fat but preserve muscle. I'm 5'9 as well and at about 167-170, trying to get back to 175-180, but lean. We'll see how well that works out for me, lol.

BTW, when did you start the Get Insanity program? Didn't see that posted. Any thoughts on it?

Whiskers

Nom, nom, nom...

stogie1020

Thanks!

I started this whole thing on October 12th, and despite thinking I would die on multiple occasions during the Get Insanity program, it, combined with an 1100 calorie/day diet, has totally worked.

I don't think the Insanity program is for someone looking to build muscle, but it is a great cardio and plyometric workout. It will hurt, guaranteed.