empirikal
Sun, November 6th, 2005, 10:04 PM
So - being only 22 - things have to change - now and forever so I'm back here once again seeking motivation, encouragement and help none-the-less.
Basically around last summer (2004) or so I was at about 250 (6ft) I started somewhat of a diet - no exercise though. Between going to school from 8-3 and work 4-11 and usually wrapped the night up with homework - I pretty much stopped all activity and lost control of my diet. (work and school was about 99% sitting on a computer - also bad on my back)
Anways, towards the end of school/graduation I had alot more time on my hands - so I was getting pretty active again - playing basketball every other day or so - but when I say play more like shooting around with a friend)
etc etc. -
I then mysteriously hurt my back somehow. Activity became scarce - had surgery 3 months later..
So before surgery I was at 235lbs (some how I was losing weight over the months - happy accident I suppose)
For the past week I've been on a strict diet but still have some kinks to work out. Like the fact no matter how hard I try - I don't break the 2000 calorie mark. I've been aiming for the 40/40/20 but its been more like 35/35/30 :( I'm not sure how accurate that is - because its kinda hard to keep an accurate count when your cooking foods together and when you eat out - you can never find the nutrional facts - so you end up guessing. (is this normal for the rest of you? I don't really guess, but I find similar nutritional facts)
So a week later I'm at around 227lbs - I've been doing quite abit more walking - (I have to walk about a 1 mile to work from the parking lot + walking back so around 1-2miles and there are a few flights of steps I have to go up and down) I've also been doing more walking in the way of going to things that require walking like festivals and art shows, etc.
So yeah, 235 to 227 in a week is kinda crazy - but I'm not focusing on that too much - my main focus is body fat % - which my calipers are still being shipped so I'll be able to get an accurate read and start keeping track of that more so than overall body weight.
So thats about it really. I have pictures online that i'm a little weary of sharing with everyone but if its for a good cause - and the fact that it may be embarassing now - when I'm in shape I can point and laugh.
2 pictures every week (http://www.empirikal.net/weightloss/)
And here is a copy of a food log from one of the days I broke 2k calories - I suppose this is probably what i'm going to try and match as much as possible. (using fit day software to keep track)
breakfast
oatmeal: 311 cal.
whey: 80 cal.
coffee: 7 cal.
milk (1%): 102 cal
lunch
chicken breast: 387 calories (7oz)
corn: 280 cal.
cottage cheese: 180 cal.
dinner
chicken/rice (dinner, cooked in flax seed oil, with brown rice and veggies) 688cal
periodic snacks
bannana, pear, strawberries, grapes: 179 cal
Day totals:
2215 calories
48 g fat
237 g carb
206 g protein
38/38/19 (according to fitday)
-----------------------------------------------------------------
My goals are to be 170-190 (guessing for my body size 180-190 will be pretty good, 170 is on the verge of looking too scrawny) by the summer and starting to get some lean mass - mainly on my upper half, abs, chest, *back!!!* - Back is important - since I just had surgery.
Tomorrow Ill be speaking with my dr - my follow up meeting. If all is well - I will be hitting the gym 4-5 times a week if not more in the first couple months. I'm also in the mix of getting a bike - since I live close enough to ride a bike to work.
So I guess comments, suggestions and critques are welcome.
I'm looking for any sort of input/help for cutting, diet improvements etc.
(this is getting long holy crap - I'm going to stop writing now)
Thanks.
Basically around last summer (2004) or so I was at about 250 (6ft) I started somewhat of a diet - no exercise though. Between going to school from 8-3 and work 4-11 and usually wrapped the night up with homework - I pretty much stopped all activity and lost control of my diet. (work and school was about 99% sitting on a computer - also bad on my back)
Anways, towards the end of school/graduation I had alot more time on my hands - so I was getting pretty active again - playing basketball every other day or so - but when I say play more like shooting around with a friend)
etc etc. -
I then mysteriously hurt my back somehow. Activity became scarce - had surgery 3 months later..
So before surgery I was at 235lbs (some how I was losing weight over the months - happy accident I suppose)
For the past week I've been on a strict diet but still have some kinks to work out. Like the fact no matter how hard I try - I don't break the 2000 calorie mark. I've been aiming for the 40/40/20 but its been more like 35/35/30 :( I'm not sure how accurate that is - because its kinda hard to keep an accurate count when your cooking foods together and when you eat out - you can never find the nutrional facts - so you end up guessing. (is this normal for the rest of you? I don't really guess, but I find similar nutritional facts)
So a week later I'm at around 227lbs - I've been doing quite abit more walking - (I have to walk about a 1 mile to work from the parking lot + walking back so around 1-2miles and there are a few flights of steps I have to go up and down) I've also been doing more walking in the way of going to things that require walking like festivals and art shows, etc.
So yeah, 235 to 227 in a week is kinda crazy - but I'm not focusing on that too much - my main focus is body fat % - which my calipers are still being shipped so I'll be able to get an accurate read and start keeping track of that more so than overall body weight.
So thats about it really. I have pictures online that i'm a little weary of sharing with everyone but if its for a good cause - and the fact that it may be embarassing now - when I'm in shape I can point and laugh.
2 pictures every week (http://www.empirikal.net/weightloss/)
And here is a copy of a food log from one of the days I broke 2k calories - I suppose this is probably what i'm going to try and match as much as possible. (using fit day software to keep track)
breakfast
oatmeal: 311 cal.
whey: 80 cal.
coffee: 7 cal.
milk (1%): 102 cal
lunch
chicken breast: 387 calories (7oz)
corn: 280 cal.
cottage cheese: 180 cal.
dinner
chicken/rice (dinner, cooked in flax seed oil, with brown rice and veggies) 688cal
periodic snacks
bannana, pear, strawberries, grapes: 179 cal
Day totals:
2215 calories
48 g fat
237 g carb
206 g protein
38/38/19 (according to fitday)
-----------------------------------------------------------------
My goals are to be 170-190 (guessing for my body size 180-190 will be pretty good, 170 is on the verge of looking too scrawny) by the summer and starting to get some lean mass - mainly on my upper half, abs, chest, *back!!!* - Back is important - since I just had surgery.
Tomorrow Ill be speaking with my dr - my follow up meeting. If all is well - I will be hitting the gym 4-5 times a week if not more in the first couple months. I'm also in the mix of getting a bike - since I live close enough to ride a bike to work.
So I guess comments, suggestions and critques are welcome.
I'm looking for any sort of input/help for cutting, diet improvements etc.
(this is getting long holy crap - I'm going to stop writing now)
Thanks.