Nate's Adventure...

[nmead]

I thought I would start a journal here for critique, accountability, motivation(if humiliation is a motivator?), share, learn and basically track my progress...


Quick Stats:

Male
33 yo
6'4"
275lbs (est)
BF% ??

Heavy Smoker (working on it!!)
Excessive Coffee Drinker
Light Exercise
EX-workaholic (12-14hr days)
Recent CO transplant

BMR: ~3072

I used to be fairly active (mountain biking, snowboarding, paintball, hiking, landscaping, etc.) and always hovered around 187lbs through HS and into my early 20's. I thought I looked like crap at that weight, very scrawny and gaunt due to a large frame, sort of sickly I guess when I look at pictures now. At about 25, real work started 'getting in the way' of my active lifestyle. I was eating alot of cafeteria food and started drinking alot of beer and I packed on a ton of weight (~100 lbs. in less than 1yr). I sat fat and not happy for a few years annoyed at what had happened, but no real time to do anything about it. Around my 30th birthday I started back at the gym 5x week, worked my way up to HIT cardio and decent weight sets, best of all, had dropped 30-40 lbs in ~8 months. I still ate like crap and drank to much though. Then I tweaked my shoulder when lifting. Not enough that required it medical attention, but enough where I didn't want to go back into the gym for a few weeks, even for cardio, and that was my downfall. I stayed away and I packed on the weight again.

I had fasted blood work done last year when I was having tension headaches and it was not pretty. The doctor gave me a few options - low-fat, low-carb, or Lipitor. I chose low-carb and was able to drop ~25 lbs fairly quickly, but that 'diet' just isn't sustainable for very long, I started eating the wrong things and drinking again and I gained it back.

My life was really starting to fall apart, I was depressed, stressed out, overweight and angry, I needed to do SOMETHING.

I decided to pack up and move somewhere, anywhere. I needed a change of friends, familiar places(bars), work, etc. and in June, settled here in Denver, CO. Good job, great place to live, very laid back atmosphere and I'm finally happy again! I still have a lot of things to work on in my personal life, weight being one of them, but it's been a great adventure so far.

I think I am addicted to chaos...


After lurking for a few weeks, reading alot here and on bb.com, I've resolved to do something about my weight again. I've been through most of the stickies a few times, lots of external links, tons of ppls journals, and got really motivated from what I saw and read regarding
people's amazing 'transformations'.

I'm looking to eat around 2000 cals/day broken down P50%/C30%/F20%, eliminate saturated fats and as much of the sodium as possible that seemed to make up my previous food intake before. That should put me at a deficit of ~7000 cals/week.


I've been off (McD & BK)Fast Foods for a few weeks and have finally purged all the 'bad' foods from my kitchen. Cut out Subway sandwiches(previous lunch staple) due to sodium.

One thing I have going for me is that I love to cook and am not a picky eater<obviously>, so having meals made and planned out should not be an issue. I know that I can do this, esp. now with the 'right' type and timing of foods, as I was able to do it when I was eating garbage (just had to work harder at it, thats all...).

I have noticed with spacing my meals out is that I am never hungry and never 'full', always just about right. Although I will have to admit, sometimes I need to force myself to eat on 'schedule' because I have never eaten this much food in my life! Which, looking back, I guess I was getting a few hundred cals/day on my 'liquid' diet before, so it adds up.

Goals (Short-term and Long Term):

Target Weight: 225# by July 24 (My B-Day)
Eat better/make better food choices
Reduce Coffee Intake
Increase Water Intake
Not die before I'm 50...
Quit Smoking! so I can breathe in this thinner air!
Would like to start enjoying a more active lifestyle like so many Coloradans do (hiking, kayaking, snowboarding, etc.)
And of course, look great naked!

Since I started keeping track, this is now my typical day:


Meal #1
Egg Beaters or Oatmeal

Meal #2
Yogurt or FF Cottage Cheese

Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad

Meal #4
Carrots & String Cheese

Cardio/Workout

Meal #5
Protein Shake w/Flaxseed Oil

Meal #6
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad



You can see my 'real' diet on FitDay


I've used up or thrown out the 2 really 'bad' things I see in there,
'Real' cheese slices for my egg beaters and the fatty salad dressing (goat cheese and sun dried tomato ).

I still like the string cheese, but may cut that out as well?

I picked up FF Cheese slices and some 'light'(3g fat) dressing to replace them with.

Daily exercise consisted of light walking ~15-20 mins(dog walks) 2-3x/day (depending on snow) and this summer I was playing kickball and softball on a 'beer league' once or twice a week.

The apt. complex where I live has a smallish and only so-so fitness center in it. I'm trying to utilize that as much as possible before getting another membership to a local gym and will continue to do so after for cardio or when there is a time constraint.

I've got a decent scale (Tanita) on the way from Amazon, my other one I lost? in the move, so the weight is just an estimate right now, hopefully on the slightly high side.


Exercise currently consists of:

Mixed Cardio 4-6x/wk
Treadmill/Stair stepper/Elliptical/Recumbent Bike

Limited Weight Training 3-4x/wk
DB Curls
Lat Pull downs
Flys
Military Press
Bench Press

I'm researching more DB exercises and will start incorporating them into my routine.

Unfortunately the equipment for legs is rather lacking. I can't do leg curls on the machines because it doesn't really fit me right and hurts the knees. No leg press is available. They do have a decent assortment of DB's, and I will start utilizing them more for lunges,etc. but the gym is rather small and can be quite busy at times, so space and equipment availability can be an issue.

I have taken a few pictures when I started, but I don't know if I'm ready to post them or not.

If anyone's got diet/training suggestions, I'd love to hear them!


Nate

[DonCT]

Hey, good luck on your goals!!

Now is the perfect time to drop the smoking. Just think of the extra cardio you will be able to do I used to be a smoker also, so I know how incredibly hard it can be. Let me know if you'd like any of resources I used when I quit (Welbutrin helped).

You've got plenty of support here, so...... Get 'Er Dunn!!!

[Maya]

Hi Nate!

Welcome! Can I give you few suggestions?

I think 2000 cal a day is way too low. 1000 cal a day deficit is too much in my opinion. You are risking muscle loss and your matablism is gonna slow down.
500 cal deficit is plenty.
Try maybe some calorie/carb cycling. Im doing it right now, its suppose to be very effective!

I would tweak your diet a bit too:
Meal #1
Egg Beaters or Oatmeal
make it both carbs and protein is a great combination. You can add some grapefruit or blueberries or kiwi

Meal #2
Yogurt or FF Cottage Cheese
yogurt is way too little, way too little. If you go with cottage cheese add some almonds or avocado

Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad
great

Meal #4
Carrots & String Cheese
I think fat and carbs are not the best combo...just my opinion though. Make it a salad and cheese if you have to have cheese.

Cardio/Workout

Meal #5
Protein Shake w/Flaxseed Oil
protein is great here, not with oil though. Save the fat for the night. You need quick absorbing protein here and the fat slows down the process. Also I wouldnt count a shake as a "meal".
What time to you work out? Have the shake and after have your meal #6 (make it #5)

Meal #6 make it #5
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad

Meal #6
Cottage cheese and peanut butter/almond butter is a great choice

Workout wise:
Try incorporating more compound work. Deadlifts, Squats, Pullups, Dips, Rows. These work your whole body. Lunges are great too

[Jedi]

Hi welcome and well done on all these good goals!

For your leg exercises all sorts of squats, lunges and deadlifts will be great and all can be done with dumbells if necessary.

Do take up those sports you used to enjoy like hiking etc as Colorado must offer great opportunities for that.
and a special good luck with quitting smoking, that in itself will bring great changes

[nmead]

Originally Posted by DonCT

Hey, good luck on your goals!!

Now is the perfect time to drop the smoking. Just think of the extra cardio you will be able to do I used to be a smoker also, so I know how incredibly hard it can be. Let me know if you'd like any of resources I used when I quit (Welbutrin helped).

You've got plenty of support here, so...... Get 'Er Dunn!!!

Thanks! I've quit off and on a few times in my life, but something always seems to 'happen', usually I go hit a bar and start jonesing for a smoke, soon I'm smoking again. Now that CO's bars are smoke-free that would be less of an issue...

I've been looking into the Nicotine uptake inhibitor drug, Chantix.

Kind of pricey, but on par with Zyban/Welbutrin. I just need to go and get the script...

Nate

[nmead]

Originally Posted by Maya

Hi Nate!

Welcome! Can I give you few suggestions?

I think 2000 cal a day is way too low. 1000 cal a day deficit is too much in my opinion. You are risking muscle loss and your matablism is gonna slow down.
500 cal deficit is plenty.
Try maybe some calorie/carb cycling. Im doing it right now, its suppose to be very effective!

So up my calories to 2500? How can I do that without adding more 'food'. Natural PB and Nuts? I need something that is relatively 'compact, because I seriously don't think I can eat anymore. I suppose that is a good thing.

Originally Posted by Maya

I would tweak your diet a bit too:
Meal #1
Egg Beaters or Oatmeal
make it both carbs and protein is a great combination. You can add some grapefruit or blueberries or kiwi

Egg beaters and oatmeal it is.
This I can do. I've also got unsweetened frozen berries(raspberrys, blackberries, blueberries). I bought them for when I started to get sick of oatmeal. Currently I've been adding a tblsp of FF/SF Maple Syrup to give it a little flavor.

Originally Posted by Maya

Meal #2
Yogurt or FF Cottage Cheese
yogurt is way too little, way too little. If you go with cottage cheese add some almonds or avocado

Looks like I will be stopping at Costco for a pallet of Cottage Cheese!

Originally Posted by Maya

Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad
great

Meal #4
Carrots & String Cheese
I think fat and carbs are not the best combo...just my opinion though. Make it a salad and cheese if you have to have cheese.

I don't 'have' to have cheese, and can drop that when I finish the bag, but will change from carrots to a spinach salad.


Cardio/Workout

Originally Posted by Maya

Meal #5
Protein Shake w/Flaxseed Oil
protein is great here, not with oil though. Save the fat for the night. You need quick absorbing protein here and the fat slows down the process. Also I wouldnt count a shake as a "meal".
What time to you work out? Have the shake and after have your meal #6 (make it #5)

Meal #6 make it #5
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad

Meal #6
Cottage cheese and peanut butter/almond butter is a great choice

I work out when I get home from work and after a dog walk, so ~6-6:30p. Sometimes its a little later if I had to run errands (grocery store run).

I will combine #5 and #6 and add cottage cheese & PB tonight.

Should I take the flax with the cottage cheese and PB?

Originally Posted by Maya

Workout wise:
Try incorporating more compound work. Deadlifts, Squats, Pullups, Dips, Rows. These work your whole body. Lunges are great too

I will work on incorporating more 'full body' exercises into my routine tonight (workout day today).


Thanks for adjustments!

Nate

[Maya]

Originally Posted by nmead

So up my calories to 2500? How can I do that without adding more 'food'. Natural PB and Nuts? I need something that is relatively 'compact, because I seriously don't think I can eat anymore. I suppose that is a good thing.

I dont know, man... I would. Do it little by little and see how your body is adjusting. What to pick? Depends on how your macros are right now.
If you need more fat, eat more fat, if you need more proteins get more proteins. What kind of split are you doing right now?
Also... once you bump up your metabolism (weight training ) you WILL be hungry. I am hungry every 2.5 hrs, even when I eat 2500 cal

Originally Posted by nmead

Egg beaters and oatmeal it is.
This I can do. I've also got unsweetened frozen berries(raspberrys, blackberries, blueberries). I bought them for when I started to get sick of oatmeal. Currently I've been adding a tblsp of FF/SF Maple Syrup to give it a little flavor.

Sugar-free or no sugar added?

Originally Posted by nmead

Looks like I will be stopping at Costco for a pallet of Cottage Cheese!

Originally Posted by nmead

I don't 'have' to have cheese, and can drop that when I finish the bag, but will change from carrots to a spinach salad.

Just remember... its not all set in stone. You have to learn what works for your body.... I keep changing my diet often too

Originally Posted by nmead

Cardio/Workout

I work out when I get home from work and after a dog walk, so ~6-6:30p. Sometimes its a little later if I had to run errands (grocery store run).

I will combine #5 and #6 and add cottage cheese & PB tonight.

Have that shake right after your workout and then eat your meal, which would be your meal #5. I would have some carbs in that meal (even though its after 7pm IF you are doing weights...when you do....go heavy ) ).... just my opinion though (on the carbs)

Originally Posted by nmead

Should I take the flax with the cottage cheese and PB?

Either one or the other.. Either flax or PB. Try almond butter, its EXCELLENT!!

Originally Posted by nmead

I will work on incorporating more 'full body' exercises into my routine tonight (workout day today).

Originally Posted by nmead

Thanks for adjustments!

Nate

no problem... just my suggestions

[nmead]

The good news: My scale came in today!


The bad news: I underestimated my weight gain over the holidays...



281.0lbs
BF% 35.5% Yikes.

Oh well, not that much over where I thought I was, just have to work it a little harder.


I was grumpy all day today, had several 'fires' right when I got to work so I couldn't eat again until 11a-ish.

When it was time for lunch, I realized I forgot my thing of veggies in the fridge... doh!

Meal #4 came around and I was starving. Had a bag of pretzels with my carrots and cheese.

Workout was good, not too many people in the gym today so I could get right on a treadmill. Did 40 mins on 'fatburn' (5.0 elevation) @ 4.0 mph. I thought I was getting a blister last night and tonight I definitely have one. Dime sized on the side of my heel.
Looks like it will be elliptical for a few days until that heals up a bit.


Weights were good, still doing upper body 'conditioning' although I did throw in some weighted lunges. When I finished my last set, my head felt sort of swimmy. I'm glad it was the last thing I was doing tonight.

Pounded my protein shake and heating dinner now, as per Maya's suggestions.

Gonna go walk the dog after dinner and do some more DB exercise research.

I'll finish up tonight with some cottage cheese and PB while doing the rest of my Fitday and meal planning for tomorrow.

[DonCT]

Originally Posted by nmead

Thanks! I've quit off and on a few times in my life, but something always seems to 'happen', usually I go hit a bar and start jonesing for a smoke, soon I'm smoking again. Now that CO's bars are smoke-free that would be less of an issue...

I've been looking into the Nicotine uptake inhibitor drug, Chantix.

Kind of pricey, but on par with Zyban/Welbutrin. I just need to go and get the script...

Nate

Nate, just to let you know...

I recently talked to my father, who has smoked for 37 years!!! He's tried every single drug/aid out there. He saw an ad on TV for Chantix, so he asked his doctor. He's been smoke free now for 3 weeks!!! I asked him how he feels (cravings/side effects). He said once he finally stopped smoking, he hasn't had 1 single craving and actually can't stand the smell. This is the longest he's ever quit for, and I believe that it will be for good. There are other things he's doing that help, i.e changing work break routines, not hanging out with other smokers, etc.

I would give Chantix some serious thought. And definitely talk to your doctor about it. I'm so proud of my dad for quiting. It's one of the hardest addictions to break, and you can be proud of yourself for even thinking about it.

[nmead]

Originally Posted by DonCT

Nate, just to let you know...

I recently talked to my father, who has smoked for 37 years!!! He's tried every single drug/aid out there. He saw an ad on TV for Chantix, so he asked his doctor. He's been smoke free now for 3 weeks!!! I asked him how he feels (cravings/side effects). He said once he finally stopped smoking, he hasn't had 1 single craving and actually can't stand the smell. This is the longest he's ever quit for, and I believe that it will be for good. There are other things he's doing that help, i.e changing work break routines, not hanging out with other smokers, etc.

I would give Chantix some serious thought. And definitely talk to your doctor about it. I'm so proud of my dad for quiting. It's one of the hardest addictions to break, and you can be proud of yourself for even thinking about it.

Man that is great to hear! I wish my father would quit, hell even think about quitting. I read about Chantix in Men's Health over the holidays and started checking it out and forwarded him the link. I got a very unenthusiastic 'Thanks'. I've got to switch over my drivers license and plates next week, so I will try and schedule an appt. to meet with a doctor and get the prescription while I'm out of work anyway.

Nate

[DonCT]

Keep us posted!! And keep working on your dad. I know EXACTLY how you feel. I had quit for about a year when my parent visted me one summer. Every chance I got, I tried to talk to him about why I quit, how I quit, how great I felt, how impowering it is to no be ruled by nicotine anymore.

There are a ton of sites out there with so much information and support.

I used trytostop.org. It's a great site with alot of motivational tools. The biggest reason for me to quit was money. The site tracks how much you save by not smoking. In the 438 days since I quit, I've saved $2,190!!!!!!

[nmead]

Originally Posted by DonCT

Keep us posted!! And keep working on your dad. I know EXACTLY how you feel. I had quit for about a year when my parent visted me one summer. Every chance I got, I tried to talk to him about why I quit, how I quit, how great I felt, how impowering it is to no be ruled by nicotine anymore.

There are a ton of sites out there with so much information and support.

I used trytostop.org. It's a great site with alot of motivational tools. The biggest reason for me to quit was money. The site tracks how much you save by not smoking. In the 438 days since I quit, I've saved $2,190!!!!!!

I now have an appointment Tuesday morning for the doc! I hope I don't have any issues getting it prescribed. I've done cold turkey, the patch, the gum, etc.

$2190/yr is what its costing me <monetarily> to smoke right now...


Nate

[DonCT]

Most doctors will have no problem prescribing something to help you stop smoking. They just want to see you healthy!

Also, more and more insurance companies are covering the medication since it lowers your overall health risks.

Just think of what you can use that $2,190 on. I'm using it towards my honeymoon

[Chameleon]

Hey Nate, welcome to JSF

I wanted to comment on your diet and then saw that Maya already had, and she made some very good points... but I have a slightly different view on one or two things... so I thought I'd offer my suggestions (in bold)

Originally Posted by nmead

Meal #1
Egg Beaters or Oatmeal
I agree with Maya here... do both something you can try with your oatmeal is adding some splenda & cinnamon.. I also sometimes add a tiny bit of vanilla extract in addition to the splenda & cinnamon... it's yummy

Meal #2
Yogurt or FF Cottage Cheese
I don't see anything wrong with this as long as you keeping to sugar free yogurt, some brands are very high in sugar so be careful which ones you chose... I'd also go with FF on the Yogurt... I like the Bryers FF w/ some FF Cottage Cheese... I used to do this all the time ... although with the timing of this meal after looking at your workout schedule later in the day it might be better to make this a protien fat meal on your workout day's.. maybe cottage cheese w/ nat PB or almonds... the FF yogurt & FF cottage cheese would be okay here on non-workout day's though

Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad
I'm glad to see veggies in here... this is a good meal

Meal #4
Carrots & String Cheese
if this is right before your workout I'd make sure to add a lean protien and some carbs instead of the cheese... OR do lean protien w/ some good fat (cheese is okay, just make sure you watch your potitions sizes) and then about 1/2 hour before your workout eat an apple... it'll add a few calories (not many though), the great thing about apples is they're very fiberous and will help to fuel you through your workout

Cardio/Workout

Meal #5
Protein Shake w/Flaxseed Oil
you need carbs with the protien for post workout... when you workout your body uses the glycogen stores in your body for energy... after your workout you need to replenish those stores so that your muslces have adequate fuel to rebuild, they also need the protien though, so the best combination in my opinion is a fast delivery carb like dextrose, the sugar helps to shuttle the protien to your muscles quickly, right when your muscles need the protien & the carbs to rebuild ... so drop the flax here

Meal #6
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad
this is good... this is your second post workout mean and you need a good carb in it and rice is fine... you might also try a baked potato or some egg noodles here too... just watch portion sizes.... on non-workout day's I would make this a protien/fat meal though as you won't need the extra carbs if you haven't lifted that day... cottage cheese & nat PB would be good... or some chicken & a few almonds. or a protien shake & flax oil... although if you NEED carbs to meed your macro's, try to keep the carbs really clean, like more oatmeal... I eat oatmeal for my 2nd post workout meal all the time

good luck quiting smoking and sticking to your diet & workout routine... and keep adding those compound lifts

[nmead]

Thanks for the suggestions Chameleon!

M1:
I've been adding SF/FF(splenda-based) maple syrup to my oatmeal, but this morning I added unsweetened frozen blueberries. I'll be switching between fruit and a touch of maple for every oatmeal, just to keep things lively.


Sorry I didn't specify, yes the yogurt is FF, but I just checked, its got 28g of sugar (out of 30 carbs), I'm assuming that's high? If so, I'm tossing it....

M2:
This morning I had FF Cottage Cheese and Nat. PB. I'll probably be sticking with that.

M3: Whew! I'm glad I got something right! Right now this is the hardest meal for me to eat. Never ate a lot of breakfast before (I know, I know ) so it sort of has been staying with me for awhile.

M4: Hmm... Lean protein. More cottage cheese? I don't think I could get down another chicken breast just yet.

M5: I took Maya's suggestions and have combined the Protein Shake and what was M6. The shake has lots of maltodextrin and 60g of protein.
So now M5 is like this:

Protein Shake
Salad or Mixed Veg
Brown Rice
Lean Steak, Chicken Breast or Fish


M6:
Cottage Cheese and Flaxseed Oil or Nat. PB or a grapefruit.


I will try to eat an apple before I leave work and head home prior to working out.

Looks like I'm off to the store tomorrow for some almonds, almond butter, and other essentials (eggbeaters, FF cottage cheese, salad mix, and fresh veggies)


Thanks again!

Nate

[nmead]

Did 40 mins on the treadmill on 'mixed' @ 4mph. Did alright, my shins are starting to not hurt as bad now. My left foot did go numb for a bit though? Blister didn't bother me at all. Thicker socks! I need different shoes. I've always hated Nike's, not good for wide, flat-footed folk. Maybe I'll go find something else tomorrow.

I even ran(ok jogged briskly @ 5.4mph) for 3 minutes straight! Usually I run for 1, then walk for 2, then run 1, etc. Thought I would see if I could... and I can, barely. I would like to 'easily' run a mile again. Maybe I've got a new goal?

I'll probably be hacking stuff up tonight though.

All in all, a good day. Weights tomorrow!

[nmead]

M1: Oatmeal w/ Blueberries and egg beaters.

Ordered new shoes and more socks from Zappos and they will be here Tuesday. I love Zappos!!

Cardio - 40 mins on 'random' for the stair stepper.

Workout included 'around the worlds'<Yowza!>, DB pullovers, DB flys, DB Press, DB Shoulder Press, and Upright Rows. Also did Lat Pulldowns on the machine.

Man my left arm is WEAK!


M2: Protein shake and a banana

[nmead]

Sunday was an absolutely abyssmal day. Work called at 6am with a server issue, dialed in checked it out and determined I needed to go in.

Quick walk for the dog, no coffee, no breakfast. I spent the next 23 hours resolving the issue, eating mostly stuff out of the vending machine(jerky, trail mix, nuts, & pretzels). Ah... The life of a techie...


Was able to take a break for an hour, ran home walked the dog, made a thermos of coffee and stopped at 7-11 for a quick deli sandwich...

No cardio, no workout, not enough water, & no 'clean' food...

Worst part is, Sunday was to be my cooking/errands day, so now my schedule is all funked up...

Taking today off to recoup and catch up on personal stuff. M1 consisted of Egg beaters and oatmeal w/ blackberries. Off to do cardio & weights shortly.

Excited for the dr. appt tomorrow!!!

[bballer143]

Hi nmead!
Wow, it sounds like you had a rough Sunday! Sorry about that
It's good that your taking today off to get things done, you definitely deserve to relax a bit after yesterday!
Have a good workout!

[nmead]

So I found the perfect time to go to my complex's gym, 11ish during the workday! I was able to get on a treadmill, do my cardio (only 20 or so mins) because my shins hurt bad, but I did do a complete workout using DB's only. I thoroughly enjoyed that! I've always used machines, because at my previous gym the DB area was always full, now I know why!

I'll update my lifts when I get home from work today to keep track of the weight/sets/reps, but I'm looking at getting a decent bench and DB set of my own. I hate having to wait for equipment...