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Re: Last ditch, not getting any younger...
Hey buddy, welcome to the board. You are 38 years old, young, not morbidly obese so get ready for the best fat loss you ever experienced. Remember, exercise is not an option. If you strength train diligently, by next summer your problem is going to be keeping your top on! You'll want to wear tank tops to formal dinners.
I started a bit under you, but not by very much. When I officially started induction May 24th of this year my weight was 245 lb. I know I weighed more than that because by then I had quit drinking beer and alcohol and had lost a fair amount. I wish I would of weighed myself around mid April of this year. I estimate that I was close to 260 lb and I'm 71 inches tall.
I 've been athletic all my life but the last few years of university work put a stop to my exercising and the stress pushed me into developing a love for the bottle.
Well, to make a long story short, I now weigh a trifle under 209 lb. My body fat level is around 13%. Remember, I weight trained prior for 15 years if not more, so it was fairly easy for me to gain muscle mass.
The alcohol through my hormonal balances off and back in the beginning of the year, I should of been wearing a bra. Estrogen receptors, man. My chest is already getting cut and it is hard for me to pinch a skin fold for caliper measurements half way from my nipple to my arm pit. I can see my six pack already and my arms are getting vascular. Last evening, I was wearing a XXL size tee shirt. The tee shirts fit perfectly on top but are freakin' tents around my waist line. I could see all three deltoid heads, traps, and tricep separation through the tee shirt.
My best advice is to stick to the strict induction phase of this diet and eat only the acceptable induction foods found on this forum. Measure your portions carefully and weigh you animal protein sources.
I would recommend to stay away from artificial sweeteners, but on induction, you may have up to 3 servings of Splenda per day. If needed, use a fiber supplement. Get into the habit of drinking water. Do not go hungry and eat, if you can, smaller potions more frequentley during the day. At first, you will lose weight very rapidly. Most of it will come from glycogen store depletion and the accompanying water stored along with the sugar.
Again, I cannot stress enough to limit your use of double cream and artifical sweetners. In my personal experience, I stalled on those products. You will learn how to interpret, better, you will develop an instinct to the foods that will stall your weightloss if you simply make an efforet to "listen to your body."
The Atkins bars are okay later on, but stay away from them until after your induction phase is over. After Atkins' death, the company went bankrupt so those bars may well be some marketing ploy. I really do not know because I never have used the products. Moderators more in the "know" may be able to clarify this point.
Anyway, welcome to the board. Also realize that as you lose weight your BMR decreases also. At 280 lb it will be easy to lose fat consuming say 2000 kcal per day. At 180 lb you'll probabaly gain weight on the same amount.
It's a simple diet. 60-70% of your calories should come from fat, balance those fats with healthy oils. Get your carbs from leafy, green vegetables and alotted induction legal veggies, 3 servings per day, and the protein will take care of itself. Take a multivitamin for insurance as long as it has no Iron in it. You'll get plenty of Iron from meats, etc. Drink 64 oz of water, not zero carb drinks, at the very least. If needed, use a fiber supplement. Your best bet is to use psyllium husk. Try using the husk without flavoring.
And hit the gym. Pump that iron. Your cardio does not have to be excessive. At first walking at 3.0-3.5 mph (okay Georgiana, ~1.3 m/s and I ain't going into momentum) 5 time per week should be sufficient.
Take care mate, and good luck.
Originally posted by sarbirus
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I started a bit under you, but not by very much. When I officially started induction May 24th of this year my weight was 245 lb. I know I weighed more than that because by then I had quit drinking beer and alcohol and had lost a fair amount. I wish I would of weighed myself around mid April of this year. I estimate that I was close to 260 lb and I'm 71 inches tall.
I 've been athletic all my life but the last few years of university work put a stop to my exercising and the stress pushed me into developing a love for the bottle.
Well, to make a long story short, I now weigh a trifle under 209 lb. My body fat level is around 13%. Remember, I weight trained prior for 15 years if not more, so it was fairly easy for me to gain muscle mass.
The alcohol through my hormonal balances off and back in the beginning of the year, I should of been wearing a bra. Estrogen receptors, man. My chest is already getting cut and it is hard for me to pinch a skin fold for caliper measurements half way from my nipple to my arm pit. I can see my six pack already and my arms are getting vascular. Last evening, I was wearing a XXL size tee shirt. The tee shirts fit perfectly on top but are freakin' tents around my waist line. I could see all three deltoid heads, traps, and tricep separation through the tee shirt.
My best advice is to stick to the strict induction phase of this diet and eat only the acceptable induction foods found on this forum. Measure your portions carefully and weigh you animal protein sources.
I would recommend to stay away from artificial sweeteners, but on induction, you may have up to 3 servings of Splenda per day. If needed, use a fiber supplement. Get into the habit of drinking water. Do not go hungry and eat, if you can, smaller potions more frequentley during the day. At first, you will lose weight very rapidly. Most of it will come from glycogen store depletion and the accompanying water stored along with the sugar.
Again, I cannot stress enough to limit your use of double cream and artifical sweetners. In my personal experience, I stalled on those products. You will learn how to interpret, better, you will develop an instinct to the foods that will stall your weightloss if you simply make an efforet to "listen to your body."
The Atkins bars are okay later on, but stay away from them until after your induction phase is over. After Atkins' death, the company went bankrupt so those bars may well be some marketing ploy. I really do not know because I never have used the products. Moderators more in the "know" may be able to clarify this point.
Anyway, welcome to the board. Also realize that as you lose weight your BMR decreases also. At 280 lb it will be easy to lose fat consuming say 2000 kcal per day. At 180 lb you'll probabaly gain weight on the same amount.
It's a simple diet. 60-70% of your calories should come from fat, balance those fats with healthy oils. Get your carbs from leafy, green vegetables and alotted induction legal veggies, 3 servings per day, and the protein will take care of itself. Take a multivitamin for insurance as long as it has no Iron in it. You'll get plenty of Iron from meats, etc. Drink 64 oz of water, not zero carb drinks, at the very least. If needed, use a fiber supplement. Your best bet is to use psyllium husk. Try using the husk without flavoring.
And hit the gym. Pump that iron. Your cardio does not have to be excessive. At first walking at 3.0-3.5 mph (okay Georgiana, ~1.3 m/s and I ain't going into momentum) 5 time per week should be sufficient.
Take care mate, and good luck.
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