Workout Here We Go!!!

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Madding;5049308; said:
Fruit does have sugar but the healthy gains outweigh the natural glucose... eat those fruits!

fructose*

Just wanted to clear that up, and there really isn't that much sugar in fruit that will effect weight loss like processed foods with sugar will. Keep on eating up the fruit, and don't worry about the carbs they have. If you can work them into your calories, do it. Just don't forget the veggies.
 
Gruntking;5065244; said:
Never tried greek yogurt and not sure if any store close to me sells some of it, but i will check it out if i ever come across it.

Knifegill yea its pretty much impossible to be losing alot of weight and still be building muscle... Hopefully with the plan i have set out and doing muscle strengthening exercises, and soon enough benching and dumbell exercises i wont lose alot of muscle mass.

Clay the weight i lost was fat, as i weighed myself on my dads scale. But i do agree about the muscle being the tissue expanding again, i for one am happy with this and am now able to do over 30 pushups.

Thanks for the support guys!

Just wanted to comment on this - most scales cannot accurately read body fat, they have an extremely high percent of error. Your local gym should have free body fat testing. I would call around. This would be a great, accurate way to find out your actual fat loss.

Not to knock on your parents, but MDs are not educated to any extent near what an RD has to go through, even in their first semester of nutrition classes. Weight loss program done at a doctor's clinic is most likely for marketing seeing as there is a huge market for it these days, and while it may work for some, it is working because those clients are dedicated to losing weight, much like yourself, but would lose weight without the pills and shots etc. Unfortunately a lot of weight loss drugs are like this too, where the client loses weight because of lifestyle changes and not the pill. There is no actual research to back up most products on the market today.

If you notice a change with the pills so be it, but my guess is that if you skipped a day you would still be able to feel "full."

However with that said, if it works for you, it works. Just don't become dependent on these pills because I doubt you want to be taking them for the rest of your life, therefore they aren't actually part of your lifestyle change you are making and there is no need for em.

I still don't recommend them, because they aren't teaching you anything and they probably aren't working as well as you think they are. Like I said, I would try skipping a day and see if you feel the same or not.

And just a side note ... 10-15 lb a month is desirable. Good for you.
 
Muffy thanks for chiming in your exptertise on my thread! It would be a great help to have an RD following along.

As far as the scale goes, i know it cost him over a grand and it has been accurate in the past. When i was with a personal trainer she would test my body fat manually there and it was withing .5% of what the scale said.

I am not taking the pills now and probably wont, the pills make me become agressive at times(amphetamines) and after i stop taking them a rebound is bound to happen.

And my dad also told me to eat my fruits because they were considered "good carbs". I understand that most MD's dont have proper training on diets. But my dad being insulin dependent and having to go on diets monthly to maintain a weight of 190 on his 5'10 figure has been doing his research for quite some time.

Ill answer the questions on your first post now :D
 
Ok, that is good. It sounds like it is a much more advanced scale than I assumed, as most places do not have these.

Pills have that effect. ;) Glad you stopped. I have tried them too.

Good for your dad. I hope he succeeds with his maintenance long term! And he is right, fruits are good! Just don't forget about your veggies, they contain tons of nutrients for little calorie value :D

PS. What kind of steak are you eating? I hope it is lean :)
 
muffywrx;5080564; said:
Good luck, and I haven't read through the thread yet, but I have some questions.

I am going to be a Registered Dietitian in a couple years (grad school/internship is all I have left) and I have a few comments/suggestions

1. What is the Vitamin D for? It aids in bone health and immunity, but has no weight loss benefits. Is that your reasoning for taking it? It is very easy to get Vitamin D, and can obtain enough for a day in 15-20 minutes of unprotected outdoor presence.
I meant to say vitamin B-12

2. Doubtful your weight issues are genetic as you are not overly heavy. You have less than 100lb to lose, which isn't that bad at all. Your problem is most likely metabolism, but this is more affected by lifestyle than genetics though commonly perceived otherwise.
(EDIT: I see you have calculated your metabolism as 3200. This is unlikely, as you are having weight gain issues. Your metabolism has a potential of this amount, but is probably hindered because of lifestyle choices made previously - which can take up to a year to correct themselves - and probably a tiny bit of genetics)
The program i am using estimates that my active metabolism is at 3200 bu resting is about 2500. I am pretty sure that durin the time that i was just gaining weight and staying at home my metabolism was super slow(closer to 2500).

3. Do you eat breakfast?
(EDIT: I see you are. Good. I would aim for about 300 calories for breakfast normally, but you are having a midmorning snack too, which works just as well if not better.)
I am waking up a bit later than i would like but working on it :). I usually get up at about 9- 9:30 drink some orange juice and go workout. When i get back i always eat something, usually a banana. In order to eat a good breakfast i would have to wake up at around 7-8 in order for my food to digest a little before working out

4. Are you taking supplements?
(EDIT: I see you are taking protein supplements. There is a common misconception about these, and I recommend drinking skim chocolate milk instead. It has many more benefits and most people do not need protein supplementation, even when building muscle, plus contains a carb/protein ratio that has been researched to be desirable for post workout needs. You shouldn't wait so long to have protein after a workout, you need it within the first hour for benefits. You don't want to take in more than 1.2g protein per kg of body weight, so for you this means no more than ~150g per day. Upon further reading, you may still be in this limit, so its just a guidance number at this point)
At this time i am not taking any supplements except Multivatim and Vitamin C. I have been wanting to start taking L-Carnitine which i have at home but keep forgetting to before the workout. Many people have advised to drink protein shakes after my work out. How would you feel about this vs the skim milk to gain some carbs after the workout?

5. How many calories are you consuming a day and what is your typical day like activity wise?
(EDIT: I see you have cut back to 2000 calories a day. This is most likely good, without further analysis)
At the moment i am consuming less than 2500 calories per day and working out for at least an hour burning around 800 calories. The program had initially told me to eat 1700 calories per day, but it adds the 800 calories i have worked out to my meals. Enabling me to eat more in the day while still losing the 3 lbs a week. What would you say about this?

I'm here to help, so fire away :)


PS - you say you can't lose weight without exercise. Good for you, for acknowledging that a lifestyle change is imminent if one wants to lose weight. It's not just you, or your genetics either. This is true for most people, so don't feel singled out!

In red :)
 
muffywrx;5080653; said:
PS. What kind of steak are you eating? I hope it is lean :)

Not really sure though, but it is a pretty thin steak we cubans call "palomilla". It is nowhere near as fatty and thick as sirloin or ribeye.
 
Okay, good responses, and thank you!

If you aren't waking up on time, that is okay. Breakfast is the same to the body no matter what time you wake up, just eat it right away. If you have a small snack (like OJ), then workout and have more later, I would eat just a little more than a banana. Maybe a banana and a small handful of nuts. Working out in the morning like this is just fine, you don't need to eat a breakfast and let it digest first :) Just make sure you eat a little something and have the rest afterwards.

Skim milk alone doesn't have that many carbs, but chocolate skim milk boosts it up to a decent amount. It is the drink of choice for post workout. And it is yummy! Skim milk itself would be okay, and would provide enough protein benefits. I would record your food for a typical day and see if you need to supplement protein at all, but you probably don't. Like I said, about 150 is fine for you and as you lose weight, it will decrease. Contrary to popular belief, you don't need lots and lots of additional protein, and I even based the 150 on 1.2g/kg which is recommended for "muscle building." Research has shown little to no benefits to over that, so I would just look at what you're getting and aim for 150g. (When you hit 220, you wont need more than 120g and that is at muscle building recommendation).

There isn't really supporting research on supplementing amino acids, so I would skip the L-carnitine all together and just eat a well-balanced diet of proteins (animal protein provides very complete protein mixes, thus no need to supplement).

Your calorie intake seems fine, but reading through your workouts I am unsure you are burning as much as you think you are. I weigh a lot less than you granted, and I'm female, but typically can assume 100calorie burn per mile no matter if you run or walk it (running is just faster). A tad higher for you, but those sites grossly overestimate at times. I haven't gotten a grip on how much exercise you are really doing, but I would use the 100cal/mi as a guideline.

Moreover, if you are losing weight at a rate of 10-15lb a month, keep it up. Do what works.
 
It might be overestimating but I'm not sure.

I know that by me being heavier ido burn more calories but I will keep in mind that 100 cal per mile rule.

For now I am usually just walking 50 minutes and joggging 10 minutes out of an hour. Average pace walking is about 4 mph and jogging is about 7-8.
 
Keep it up man. It is important to eat some food 30 minutes before work out and within 30 mins after work out as everyone has said above. I drink 24 ounces of skim milk right after work out and usually eat dinner shortly after that.
 
I will definately be trying some skim milk in the next couple of days after my workout, thanks for the suggestion guys!
 
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