Howdy fellow Stoners.

(Ironically, although we are quite different from the other stoners, we get the munchies too)

I’ve been lurking on the JSF’s for about a month and a half now so I figured it was about time I stood up, introduced myself and registered. First and foremost many thanks to JS “the man himself” for the info, inspiration and invaluable resource. I’ve read most of the stickies and have learned a lot.

I’m 33 years old, married (no kids) and have recently realized that I’m in horrible shape. Some reasons as to how/why I think I ended up this way …

1) I worked shift work for close to 10 years which I think played a big role in screwing up my eating schedule/routine/habits. Working @ 6am one day and 5 pm the next day is not a great schedule for fostering regular healthy eating habits. Typically I did not eat until I was hungry and by the time I ate I was starving … so I ate lots of whatever I could as quickly as I could get it in my mouth. I would eat until I was way too stuffed. Fortunately, for the last two years I’ve been working 9-5 and with the info learned on JSF, I’ve recently altered my eating habits drastically.

2) I used to be active. I used to ride bicycles avidly. I still have six nice bikes hanging up in the basement collecting dust. My decline in regular activity level was gradual and almost unperceivable. My interests switched from bicycles to motorcycles and I gradually pedalled less and less often. When I was pedalling heavily I could eat whatever I craved whenever I craved it and I could stay at my low weight seemingly indefinitely. I now realize (hindsight’s 20:20, eh?) that as my interests and activity levels changed, my eating habits did not. Up until a month ago, I ate whatever I felt like and whenever I felt like it. In retrospect, I feel like I was living in an ignorant dream world. Nutritional fantasyland. I was always good for three or four slices of our large Friday night pizza’s and one or two big bags of chips/Doritos on the weekend.

3) I have an unrealistic physical self image of myself. I’m confident, social, well situated career-wise and happy all the time. I just don’t think I look unhealthy when I look at myself in the mirror. I don’t know why. I’ve not liked some photographs taken of me in the past, but we all take bad pictures sometimes, right? We don’t have an accurate scale at home so I’ve judged my relative health simply by looking at myself in the mirror. Every other time I needed to buy new pants or shorts I always needed to get larger and larger waist sizes. I knew this. When I’d get home and try them on again, I’d think I looked fine in the mirror. That damn mirror has been lying to me for years. I’d look at myself and think, “not so bad … getting a bit chunky … but not too bad ...”. Bad, bad, bad. I’ve since had a ‘eureka moment’ and realized that I am waaaay to chunky and need to do more to evaluate my level of fitness than to just look at myself through rose coloured glasses in the Alice-in-Wonderland lying mirror.

There’s the bad stuff.

Now for the good, I’ve recently realized I need to address and monitor my fitness and the above mentioned issues. I’m on day 30 of stringently monitoring my caloric intake and f/c/p ratios. I’m eating 5-6 x 300 cal meals a day. I’ve copied and utilized JS’s food log format right down to the colours (mimicry is the highest form of flattery, isn’t it?). I’ve made three of his recipes. Tuna and chicken are yummy! We went to Costco last night and stocked up. As mentioned, we don’t own a good scale so I’ve been weighing myself @ work on a FedEx shipping scale every Wednesday wearing as close to the same outfit as possible. I did not think to weigh in initially so my first numbers are from a week in, but over the three weeks following I’ve lost 11 lbs and gone down a belt loop. Many friends and co-workers have commented on my recent change in appearance. I’m in this for the long haul. I’ve made sure to take our pooch for an hour long evening walk at least 3-4 times a week (my wife and I enjoy this time together too). Although it’s a small step in the beginning, I swear the 11 lbs lost has made me feel more energetic especially near the end of the day. I’m trying to drink 4L of H2O everyday.

My first weigh in @ work put me @ 126.9 kg (that’s a whopping 280 lbs folks) fully clothed, with steel toed boots, stuff in my pockets and at about 2 pm. I don’t even want to guess at my BF% … it’s got to be in the 25+ range. I’m ~ 6 feet tall so according to online BMI calculators (I’ve been using calorieking.com for caloric values and info as well as JSF) I’m obese and am supposed to be between 140 and 185 lbs, which seems small for my build so I’m aiming long term to hit 200 lbs and will re-evaluate then.

I‘ve considered joining a gym, but have realized that I don’t think I’d go during the summer months when it’s nice outside. I am planning to check out a few local ones when the snow starts to fly (near the end of December through to April). A lot of our friends consider my wife and I to be fairly active as we are now … we downhill ski/snowboard/x-country ski, scuba dive, hike/camp, canoe and kayak on a regular basis. None of which are really great cardio work outs (‘cept for the x-country skiing!).

Wish me luck folks! I’ve taken digital photos for my ‘before’ pics … hope to have some ‘after’ pics that will blow people away!

SM

Howdy fellow Stoners.

(Ironically, although we are quite different from the other stoners, we get the munchies too)

I’ve been lurking on the JSF’s for about a month and a half now so I figured it was about time I stood up, introduced myself and registered. First and foremost many thanks to JS “the man himself” for the info, inspiration and invaluable resource. I’ve read most of the stickies and have learned a lot.

I’m 33 years old, married (no kids) and have recently realized that I’m in horrible shape. Some reasons as to how/why I think I ended up this way …

1) I worked shift work for close to 10 years which I think played a big role in screwing up my eating schedule/routine/habits. Working @ 6am one day and 5 pm the next day is not a great schedule for fostering regular healthy eating habits. Typically I did not eat until I was hungry and by the time I ate I was starving … so I ate lots of whatever I could as quickly as I could get it in my mouth. I would eat until I was way too stuffed. Fortunately, for the last two years I’ve been working 9-5 and with the info learned on JSF, I’ve recently altered my eating habits drastically.

2) I used to be active. I used to ride bicycles avidly. I still have six nice bikes hanging up in the basement collecting dust. My decline in regular activity level was gradual and almost unperceivable. My interests switched from bicycles to motorcycles and I gradually pedalled less and less often. When I was pedalling heavily I could eat whatever I craved whenever I craved it and I could stay at my low weight seemingly indefinitely. I now realize (hindsight’s 20:20, eh?) that as my interests and activity levels changed, my eating habits did not. Up until a month ago, I ate whatever I felt like and whenever I felt like it. In retrospect, I feel like I was living in an ignorant dream world. Nutritional fantasyland. I was always good for three or four slices of our large Friday night pizza’s and one or two big bags of chips/Doritos on the weekend.

3) I have an unrealistic physical self image of myself. I’m confident, social, well situated career-wise and happy all the time. I just don’t think I look unhealthy when I look at myself in the mirror. I don’t know why. I’ve not liked some photographs taken of me in the past, but we all take bad pictures sometimes, right? We don’t have an accurate scale at home so I’ve judged my relative health simply by looking at myself in the mirror. Every other time I needed to buy new pants or shorts I always needed to get larger and larger waist sizes. I knew this. When I’d get home and try them on again, I’d think I looked fine in the mirror. That damn mirror has been lying to me for years. I’d look at myself and think, “not so bad … getting a bit chunky … but not too bad ...”. Bad, bad, bad. I’ve since had a ‘eureka moment’ and realized that I am waaaay to chunky and need to do more to evaluate my level of fitness than to just look at myself through rose coloured glasses in the Alice-in-Wonderland lying mirror.

There’s the bad stuff.

Now for the good, I’ve recently realized I need to address and monitor my fitness and the above mentioned issues. I’m on day 30 of stringently monitoring my caloric intake and f/c/p ratios. I’m eating 5-6 x 300 cal meals a day. I’ve copied and utilized JS’s food log format right down to the colours (mimicry is the highest form of flattery, isn’t it?). I’ve made three of his recipes. Tuna and chicken are yummy! We went to Costco last night and stocked up. As mentioned, we don’t own a good scale so I’ve been weighing myself @ work on a FedEx shipping scale every Wednesday wearing as close to the same outfit as possible. I did not think to weigh in initially so my first numbers are from a week in, but over the three weeks following I’ve lost 11 lbs and gone down a belt loop. Many friends and co-workers have commented on my recent change in appearance. I’m in this for the long haul. I’ve made sure to take our pooch for an hour long evening walk at least 3-4 times a week (my wife and I enjoy this time together too). Although it’s a small step in the beginning, I swear the 11 lbs lost has made me feel more energetic especially near the end of the day. I’m trying to drink 4L of H2O everyday.

My first weigh in @ work put me @ 126.9 kg (that’s a whopping 280 lbs folks) fully clothed, with steel toed boots, stuff in my pockets and at about 2 pm. I don’t even want to guess at my BF% … it’s got to be in the 25+ range. I’m ~ 6 feet tall so according to online BMI calculators (I’ve been using calorieking.com for caloric values and info as well as JSF) I’m obese and am supposed to be between 140 and 185 lbs, which seems small for my build so I’m aiming long term to hit 200 lbs and will re-evaluate then.

I‘ve considered joining a gym, but have realized that I don’t think I’d go during the summer months when it’s nice outside. I am planning to check out a few local ones when the snow starts to fly (near the end of December through to April). A lot of our friends consider my wife and I to be fairly active as we are now … we downhill ski/snowboard/x-country ski, scuba dive, hike/camp, canoe and kayak on a regular basis. None of which are really great cardio work outs (‘cept for the x-country skiing!).

Wish me luck folks! I’ve taken digital photos for my ‘before’ pics … hope to have some ‘after’ pics that will blow people away!

SM

congrats on losing that first 11 lbs :tucool: that's awesome... it sounds like your on the right track

the only suggestion I would make is to get that gym membership and MAKE THE TIME to get in there... it really only takes 45 minutes three times a week... you can do that, no matter how nice it is outside ;) and your body will thank you... just remember... the more muscle you have, the more fat you will burn ;)

the walk with the dog is great... eventually you might think about making that a jog with the dog, but I wouldn't worry about that until you've hit a sticking point (plateau).

good luck and welcome :tucool:

First of all, congrats on the decision to make a change and the already 11 lbs. lost. Also, welcome! Now,


I’m eating 5-6 x 300 cal meals a day.

Let's start right there. You weigh roughly 260 lbs. (after the 11 lost and approx. for the clothes/boots). You are only eating 1500-1800 calories? No good. You really need to consider bumping that up heavily. You said you're in this for the long haul and I can tell you that maintaining a diet like that for a male of your size is not a good idea. You'll throw away just as much lean mass as fat and you will gradually bring your metabolism speed down. Personally, with your stats I'd aim for nearly 2800 calories/day to start, but that's just me.


I’m obese and am supposed to be between 140 and 185 lbs, which seems small for my build so I’m aiming long term to hit 200 lbs and will re-evaluate then.

Don't use BMI charts, they're horribly wrong. You're 6', if you weighed 140 lbs. you'd be a stick. At 6', 200 pounds would put you at a real nice size if you cut down to about 12% body fat.


I‘ve considered joining a gym, but have realized that I don’t think I’d go during the summer months when it’s nice outside. I am planning to check out a few local ones when the snow starts to fly (near the end of December through to April).

Don't consider it, DO IT. Joining a gym is the BEST way for you to start your transformation. Weight training is a huge key to success. You'll build/maintain muscle which is essential for burning calories and fat. You will also not allow yourself to lose just weight which can be a combination of fat and muscle. You will preserve (or even gain) much more lean mass while losing fat if you start weight training. The sooner the better, I promise you that.


:gl:

Not too much to add to what Chameleon and karatetricker wrote, but congratulations on your success so far and best of luck on getting to your goals. Keep us updated on your progress! :tucool:

Hey! Congrats on your progress so far! Looking forward to keeping up with you as you trim down and get to the ideal form you are looking for.

Can add much more than what Chamelon and Karate said...all good advice.

Dont worry about the scale TOO much, you have it right already as you said you have mainly used the mirror in the past to determine your fitness level. I would weight yourself only occasionally and determine your gains by looser fitting clothing and the way you lookin the mirror.

As far as the gym goes, it is the best investment I have ever made in my fitness...even if you only get there a few times a week it will assist greatly in your gains.

Good luck!

Wow, what a friendly bunch!

I sincerely thank you all for your kind words of encouragement, support and suggestions. Yesterday was day 31 for me and time for my weekly weigh in at work. As of yesterday, I’ve lost a tad over 16 lbs. With your suggestions and my initial intention to lose 2lbs/week (not 5lbs/week) I now realize that I need to re-evaluated my plan of attack and “diet” (I love the way I’ve been eating regular clean meals, but I hate that word) and how/what I’ve been consuming.

Gym, gym, gym, huh. From the sounds of it I should seriously re-consider my plan of holding off joining one until the snow flies. I’ve never gone to a gym before and have no idea what qualities to look for in one (more JSF reading for me!). The entire time I attended university I only went to the gym for exams, sporting events and functions. I’m assuming I’ll be looking for some good cardio equipment, some newer looking weight machines, a location that’s a close convenient proximity along my daily commute and last but not least, price.

I was hoping to see how far the “diet” alone would take me and to search out a fitness center when I reached a plateau … but perhaps sooner is better than later. I’ll do some poking around at some local ones on the weekend. I have noticed that despite my weight loss, my relative proportions still look about the same; i.e., I still have a wee spare tire around my mid section near my belt area. I would like to lose mostly fat and keep what muscle I have lurking beneath intact. I’m realizing now how I’ve somewhat subconsciously become pretty good at trying to hide my spare tire by wearing bigger looser fitting clothes. Not for long!

Jogging with the dog may be great for me … but I don’t think my old pooch could take it … maybe I need a new puppy! <joke> I love my dog, Dobie (http://www3.ns.sympatico.ca/mclancey/Dobie.JPG). I’ve had her for ~12 years now so she’s getting up there and moving a bit slower lately. In my bicycling hay days, she’d run along side me in the woods for 25-30 km (with plenty of breaks) so I know she has a good little ticker and she’s still in great shape for her age (I’m jealous) … I just think running now would be too hard on her old joints.

As far as my caloric intake goes, I do realize I need to do some re-calculations. I based my approximately 2000 cal/day intake goal on a “sedentary” lifestyle. I work in an office and 90% of my day is spent sitting looking at a PC. I’ve since realized that in fitness terms, sedentary = complete immobility. Here is a link to my food log up until now …

Shrinking Mike's Food Log as of Aug 18th (http://www3.ns.sympatico.ca/mclancey/Mike's%20Food%20Log.xls)

… if you looked at that, you might notice that I don’t even hit 2000 cal/day very often; it's been a challenge. Although perhaps better for me, 2800 cal/day would be/will be hard for me. I’ve found it kind of hard to re-adjust my eating habits so far although it's getting easier. I used to literally eat nothing until about 3 pm. I mean nothing at all. I’ve found that I’ve consciously had to make myself eat on the above outlined schedule and on many occasions near the beginning I was not hungry at the scheduled eating times. Now a month in, it’s feeling more normal to start eating early in the day and to eat every few hours. Generally I’m getting a slight hungry feeling every few hours. The human body is a wonderful amazing thing!

I figured something was up with the BMI charts … I’d be a rake if I fell in the ranges they indicate for me. I’m supposing they are for humans on a global scale. Although I will keep an open mind and will re-evaluate my intentions when I approach my goal of 200lbs. Maybe then 185 won’t seem so unrealistic.

Thanks again for all of the suggestions and encouragement. I’m really looking forward to being fit, fit, fit! Sorry for the long post … it’s nice to have like minded folks to converse with on a matter of common interest. I’ll keep posting … if you'll keep reading.

Any all info appreciated.

ShrinkingMike

Hey Stoners!

Just a quick post.

Today is day 82 and as of last Wednesday (my weekly weigh in day), I've lost 34 lbs ... GravityHomer kisks ass! I should still probably re-evaluate my caloric intake as I've averaged a 3 lb/week loss where I was aiming for 2 lb/week. I'm still aiming for 1750 cals day with a ratio of 20/40/40. Keeping track here ...

ShirnkinMike's Food Log as of October 7 2005 (http://www3.ns.sympatico.ca/mclancey/Mike's%20Food%20Log%20Oct%207%202005.xls)

I'm almost half way to my planned "weight", but I'm realizing that I need to pick up some calipers and tape to evaluate and monitor my bf%. (anyone have a good Canadian online source?) I have no idea where I stand %-wise or what a healthy bf% goal even is. Sub 15% seems to be popular ... what do you y'all think???

I love eating clean and can't even imagine eating the way I used to. Thinking back to my previous diet slightly disgusts me ... nutritional fantasyland. I have yet to join a gym, but have kept up with walking and have recently done a bit of shopping around for some free weights (dumbells). I plan to pick some up this weekend. I've cleared a little workout spot in the basement and have a rowing machine I loaned to a buddy (gulp ... years ago) on the way back. My cloths are starting to look funny and I picked up a leather punch last week as I'm now on the tightest belt loop hole on my belt and will soon need to make more holes.

I used to keep a pile of tight pants that "I'll fit into again sometime". I'm wearing some of them now and have started a second pile of loose pants that "I'll donate to charity because I don't want to ever fit them again". Many thanks to all of the regulars on his forum who pump out the encouragement, advice and knowledge to all readers/contibutors. Kudos to you.

I love being fitter.

Sm

Hey! Congrats on the great work thus far. You have no idea what an amazing thing you are doing for yourself. When you reach your goals you'll look back and be like "why the heck didn't I do this long ago". I once was over 240LBS, now I look back with pride at what I have achieved. I rank my transition above everything else but my wedding....and it's a close 2nd to that! :lol:

Anyways, welcome to the greatest fitness forum on the web.

By the way, what part of the east coast are you from? I am from Newfoundland.

Hey SN.

I'm from Hali, NS. I work with tons of cool Newfs ... been to The Rock twice myself. Once to St. John's and once to CornerBrook (Marble Mountain) for a week of snowboarding. Great spot. How's Korea? Your diet must be waaay different than the typical North American one. I have a hard (giggly) time imagining a bunch of Korean's walking around talking English with a heavy Newfie accent! "Howz she goin' bye?!" :D I've had a few buddies head over there for ESL jobs. Seems like quite the adventure. Happy Thanksgiving too .... hope you find some turkey ... or at least something turkey-like. I've already planned what I'm eating tonight with anticipation and surprizingly, a turkey dinner does not even seem all that bad. Portion control seems to be the key.

I already kind of understand what you mean by the "why didn't I do this sooner" feeling. This is the first time in my 33 years that I've made any sort of effort to watch what I'm putting in my mouth to control my size. I do wish I had started this years ago ... but better late than never, right?

Looking forward to reading about the experiences of others and in being one of the success story's myself. I'm hanging onto my "before" pic until my "after" pic blows everyone away. I looked at my "before" pic for the first time yesterday (first time since taking it) and can't believe the difference 34 lbs has made. Can't wait to loose it all! If anyone out there in cyberspace is reading this and is on the fence about doing it ... get off the fence and do it! It takes some extra effort but is so worth it!



SM

Hi Stoners.

I'm back. Since originally posting, I've lost ~55 lbs. I bought a bunch of new clothes and a new motorcycle for myself as a reward. My wife and I have had a beautiful healthy girl (8 weks old!). Everyone was complimenting me on my fat loss and people I hadn't seen for a bit would make a big fuss over my loss and inflate my ego even more. Then I levelled off. I kinda plateau'd. I stopped calculating my daily caloric spreadsheet (it's a lot of work!).

I have managed to stay the same size though. I continue to eat cleanly and lift DB's a few times a week. But I want to take it to the next level. I want to get more trim.

So I plan to hang online with you cool folks more often in the immediate future for information/motivation.

Thanks for this resource John. My life has changed a lot as a result of it.