2 hours on the mountain bike today, the first lap seemed easy so I thought I would go for another, about the 2/3 mark the legs were screaming.

Greg

Nice job Albert! 1200 calories seems low for a male working out. What kind of goal did you put in for weight loss? If you haven't, log your exercise and eat your exercise calories. As far as recipes go, use allrecipes.com. A search is available based on ingredients you have or want to use.

For me, a turning point was when I realized that not every meal is a banquet. Food is for fuel only. In other words, the quicker I realized that grilled chicken and fish were my choices for dinner, I didn't dwell on the fact that I had eaten it 4 times the past week. Logging food and checking serving size has been the best help.

I will look you up on myfitnesspal my username is the same as here, fluid power.

Darren

I'll have to agree here. 1200 calories is probably the minimum a couch potato male should be consuming just to sustain.
I think to often people (my wife does this) equates, not eating to weight loss. Where in fact, too few calories and your body will store fat for the impending lack of nutrition.

Look up your BMI and be honest about your activity level, weigh loss goals and you'll get a good representation about how many calories you should be consuming daily.
But even then BMI and charts are not the end all be all. I am obese by 40lbs using BMI standards at 5'9" 218lbs. So use all the information you gather as "guidelines" to fit what works for you.

It's amazing how life will organize around the standards you set for yourself.-Darren Hardy

This is a very powerful quote. It applies to every aspect of life.

Relationships: How does your spouse, kids, friends treat you?

Work: Are coworkers taking advantage of you or beating you down everyday?

Health: Are you happy with how you feel and look in the mirror?

Success: Are you where you want to be in life?

If the answer is no, read the quote again. More than likely, you need to review your goals and the standards that you have set for yourself.

Example: I got a great referral 2 weeks ago from my financial advisor. He has a very succesful medical practice in the area. I spoke with his wife and we set up a time to meet at his practice to discuss their new home needs. So, I went to their home turf and set in the waiting room for 15 minutes. Now, most real estate agents would do anything to land a doctor for a client.(Including let them walk all over them) Clearly, it's not an average client. After we got done talking about their desires and goals in the transaction. I laid out my experience and expectations I had for them. To make a long story short, I told them what hours I work and that I require a WRITTEN commitment to engage my services. Since we outlined our expectations for eachother from day one, it will be a very healthy relationship. Not to float my own boat but I'd bet the farm on less than 1% of agents going in with that mentality and being succesful in creating that relationship. It's just not the mentality of most agents. I don't want to be most or average and I don't ever plan to be that guy. If you want a better life, you have to improve yourself, first.

Ate a little lighter at the end of the day yesterday and was 175 this morning. Still need to define gut and tone and build the rest of me a bit.

Todays my day off. Going to eat a healthy and moderate breakfast and lunch but dinner time will be a bit more to prepare for tomorrow.

Darren, I wouldnt say I am "working out". I generally do 10 minutes on the elliptical before work each morning, and then a 1/4 mile walk on one of my breaks. According to myfitnesspal, my calorie max is 1620, but their minimum is 1200. I found that out one day when I ate less than that (not necessarily on purpose, just my food that day was really low calorie). I set my goal in myfitness pal to be 1 lb a week, but, eating around the 1400 calorie range, and doing the elliptical and LOTS of water and fruit, I'm down nearly 8 lbs in my first week weighing myself. I was 165 yesterday. :woot:

Did my 80 miles ride Saturday but didnt make the recovery ride on Sunday. Instead, I enjoyed a nice lazy Sunday with the wife.

Up for this week is 1.5 - 2 hrs of riding each day with Friday being optional. Tues, Wed, Thurs, will have weight lifting at lunch.

Hey Chris, how long does it take you to do 80? you cruisin or jammin? with others? I miss riding big time!!! I 'm laid up with an injury that will keep me out til Novemberish...

BTW, guys, since i've been pedaling consistantly for 5 years now, i've gain 15lbs. I'm trying to shed 10 of those by sitting on the couch. I've lost 4 so far by eating less carbs and more fruits and veges. But i've gained massive muscle in my legs ( for my dirt bike habit as well, i'm a speed freak, what can i say...O

For those interested in low impact (or high if you go for it) great core exercise go to www.concept2.com rowing machines with an incredible resale value

This is great advice, I need to follow this

Don't worry about scale weight, muscle is 4x denser than fat so that 15lbs is probably the healthy muscle on your legs

Todd thanks for starting this thread it gave me a Kick in the A$$ to do something. I went w/ my family this weekend and we tried Stand Up Paddleboarding. What a great workout and was fun all rolled up into 1! This also motivated me enough that I joined the gym last night.

OK, I’m with the program too! Beth and I have been talking about getting healthier since our first child was born in Feb. Just avoided committing to a plan… We rid the house of garbage food a week ago and went shopping for fresh food and lean meats.

I’m not a big soda drinker. Maybe a couple per week. I drink a lot of coffee though, probably 5-6 big mugs a day. I’ve cut it back to 2 a day and usually one is a decaf. I’ve always drank a good amount of water but have amped it up. For snacks I’ve been bringing fruit to work. Breakfast is usually yogurt and fruits. For lunch I’ve been doing salads at Subway. For dinner we’ve been grilling a lot of chicken and veggies. Here’s a stuffed chicken breast we did the other night. (green peppers, pablano, onion, spinach, salt, pepper, and a little fat free zesty Italian dressing) We also grilled up some asparagus as a side. It was pretty good.

http://i923.photobucket.com/albums/a...0715-00520.jpg

I’m 5 11 and was at 231.8 last Monday morning when we started. I was my heaviest in high school at 265. I got down to 235 in college and then 213 in 2004 before our wedding. Since then I’ve bounced between low 220s and high 230s.

I weighed in at 223.6 this morning. I feel good about 8.2lbs in 8 days. My clothes are already fitting better. My goal is to be at or below 200 by October. My work is mostly in front of a computer so getting an exercise routine figured out is my next thing to tackle. To get started we’ve been doing family walks in the evenings.

I’m on this site often so seeing this thread should help keep me focused. Thanks for getting it started Todd and thanks to everyone who has contributed!
:lateral:

An agonizing 4:20. Quasi-solo effort pulling the before mentioned buddy along. Just cruisin' as he cant hold my jammin' pace. (He's in his 50's) He did turn me loose after 50 miles though so that I could bring the avg speed back up and get home before I turned into a pumpkin. Anything more than 4 hrs for me is shear agony. My seat just cant take it. Especially on the roads we have around here.

20mph average? wow.. thats bookin it... Atleast to me. On my hybrid bike I used to average around 12-14 for 4-6 miles (thats about all i rode).

I'd love to have one of those super light nice street only bikes. The hybrid is a HUGE help over say, a mountain bike. But im sure a street bike would be even that much better.

Thats awesome. :cheers: :woot: :hail:

That 20 minutes takes a little more out of the avg than you think. It comes to 18.4 mph. We stopped twice to refill water bottles.

Street riding its lots of fun to me. My wife doesnt understand how I can find it enjoyable. There's just this zen like feeling that comes from turning the cranks and propelling yourself away from the daily grind of life. 30-40 miles out in the country will get you pretty disconnected no matter how smart your phone may be. Get yourself into a tight group riders and start taking rotations in a paceline and the feeling grows. You're now part of The Machine. Like a tank tread eating up the pavement. Echelons meant to help block the wind for the riders in tow, each taking their turn on the front to keep the pace up...

Well wasn't as long as a bike ride as I hoped, but a good start to get back on the saddle again... went about 3 miles on a leisurely cruise through the neighborhoods with the GF and her daughter in the little trailer/cart thingy.

And tonights dinner... grilled salmon in EVOO and parsley with asparagus (made in with the fish on the grill) (~400 calories):

http://albertdphotography.zenfolio.c...89420666-3.jpg

And dessert... baked bananas with local honey and cinnamon and a 1/2 cup of fat free frozen yogurt (~235 calories)

http://albertdphotography.zenfolio.c...86722275-3.jpg

and once again, even after all that.. still under the minimum 1200 calories (1104 Net, after burning 227 on the elliptical and the bike ride).

Good Job Albert.

I had grilled Salmon and brown rice.

Burping fish right now...

Tomorrow, I walk again..I found out my route is 2 miles, not 1 mile...

So back at it manana..

Thanks for the inspiration.....that looks delicious :thumbsup:

Great job guys.:cheers:

REST

Last week I hit the gym 5 days and hiked on Saturday. I had a crazy work schedule on top of everything else. Even with my new fantastic diet and work out program, the week left me tired and it spilled into this week which has continued with a very busy schedule. I'm taking this morning off from the gym as my body is telling me I need the rest. No matter how clean you live, you can burn yourself out. I think it's important to realize that we aren't superman. You can push yourself to far regardless of health and diet.

I've started using Myfitnesspal.com. I like it so far even though I feel it was having me eat to many calories so I've adjusted the calorie intake to meet my goals.

you have to give your body a break to rebuild the muscle tissue that is stressed while working out. if not you will not only get burned out, but more importantly sustain a injury. You have to have one day a week for rest. period.

Another thing about taking a day off is that is gets you anxious to get back to whatever exercise you are doing(running/lifting or anything). I take off every friday to get ready for my long run on saturday and I feel like i should be doing something, but I know i will be better off by not doing anything.

Great thread Todd!

I've been wanting to get healthier lately too and figure out a way to help motivate my wife to do the same.

First step was purchasing a set of pedometers for us to see how active we are (both work desk jobs and she sometimes works from home so even less active). My wife's work from home days she could average less than 1,500 steps in a day! I averaged 3-3.5k. We set the common goal of 10K steps a day. My pedometer records total steps as well as aerobic steps when I walk for at least 10 minutes at a minimum pace of 60 steps per minute. During the month of June (first month using the pedometer) I averaged almost 11K steps per day and had 22 days over 10k+ steps and 8 days where I missed the goal. I also averaged about 50 minutes a day of cardio walking.

During this time I lost zero weight and got motivated to improve the diet as well so about 3 weeks ago I started using myfitnesspal on my iphone. This app is awesome! SI got sick over 4th of July and am still recovering so I am just getting back into things but since using myfitnesspal I've lost over 8 lbs.

My user name of myfitnesspal is The_Dude if anyone wants to add me. Myfitnesspal claims you are 3x more likely to reach your goal if you have friends on there lol :)

PS if you guys want ripped abs then try the P90X work out and follow the diet to the letter. Assuming you are in average shape and average body fat% before hand then after 90 days you will have abs.

This last bit's a joke isn't it :unibrow:

LoL actually its not. I tried P90X a few years ago and made it 70 days before I aggravated an old wakeboarding injury. I did drop weight but I shredded crazy amounts of body fat and had the beginnings of a 6 pack. Pretty sure I would of had one for the first time in my life if I made the next 20 days.

Today I'm not even healthy enough (back problems) to try P90X again at this point or I would.

And tonights dinner..

http://albertdphotography.zenfolio.c...59805739-3.jpg


Pesto Basil Tilipia (grilled on foil) with a dash of grated Parmesan cheese, Baked Cauliflower with an olive oil, fresh garlic and dash of grated parmesan cheese (kids said it was popcorn, so we agreed thats what it was. They ate it! lol, although the 3 yr old girl said "this tastes like trees" and my son said "it looks like baby trees" lol). Then a Chedder Garlic biscuit. And all for ~315 calories. :thumbsup:

One of my favorite lessons from the Compound Effect.

Imagine your life as a glass of sparkling water. Everyday of your life some muddy water finds it's way over the rim and into your glass through your enviroment and influences. Now you are left with murky water. The key is to continually flush out and displace your glass with more sparkling water.

The more positive things you make part of everyday, the less impact negative things in life are going to effect you.

I just found this thread, great stuff.
One of my favorite quotes:
"The person who goes farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore."
-- Dale Carnegie

P90X has some good before and after images, but there are much easier ways of dropping body fat and getting in shape. The main thing is to try and lose fat and preserve muscle, not just "weight"

http://www.dieselcrew.com/wp-content...co-300x271.jpg

Arnold weighed around 240lbs and so does the guy below...

http://cache.daylife.com/imageserve/...y12FT/610x.jpg

it's not the scales that matter it's what you're made up of

Here's my diet from yesterday. At only 1750 calories I was satisified and had good energy all day. I dropped .6 of a pound. The excercise certainly didn't hurt.

FOODS CALORIES CARBS FAT PROTEIN CHOLEST SODIUM SUGARS FIBER
Breakfast
Jazz Apples - Raw, 154 g 80 22g 0g 0g 0mg 0mg 17g 5g
Rasberries - Raw, 2 oz 34 7g 1g 1g 0mg 1mg 4g 4g
Fresh & Easy - 100% Whole Wheat Bread, 1 slice 90 25g 2g 6g 0mg 250mg 2g 4g
Skippy - Natural Creamy Peanut Butter Spread, 2 tbsp 190 6g 16g 7g 0mg 150mg 3g 2g
Strawberries - Raw, 0.5 cup, halves 24 6g 0g 1g 0mg 1mg 4g 2g
Oatmeal - Quick 1 Minute - Quaker, 1/2 cup 150 27g 3g 5g 0mg 0mg 1g 4g
Lunch
Giant Market Fresh - Iceberg Salad. Lettuce,, 3 cups 23 6g 0g 2g 0mg 30mg 5g 2g
Raw Green Bell Peppersfor Tacos - Green Bell Peppers, 7.5 strips 8 2g 0g 0g 0mg 2mg 1g 1g
Corn - Sweet, yellow, canned, whole kernel, drained solids, 0.5 cup 66 15g 1g 2g 0mg 175mg 3g 2g
Chicken - Breast, meat only, cooked, roasted, 0.5 breast, bone and skin removed 142 0g 3g 27g 73mg 64mg 0g 0g
Beans - Black, cooked, boiled, with salt, 0.5 cup 114 20g 0g 8g 0mg 204mg 0g 7g
Homemade - Pico De Gallo, 4 oz 30 6g 0g 1g 0mg 10mg 4g 1g
Dinner
Pasta - Spaghetti Noodles-Whole Wheat, 2 oz (56 g - about 1/7 box) 200 42g 2g 7g 0mg 10mg 2g 6g
Trader Joe's - Turkey Meatballs-Net Carbs, 6 meatballs 300 9g 12g 36g 90mg 1,200mg 3g 6g
Snacks
Carrots - Baby, raw, 2 serving 60 14g 0g 1g 0mg 133mg 8g 3g
Lucerne - Cottage Cheese - Non Fat, 1 cup 160 10g 0g 28g 10mg 840mg 8g 0g
Papayas - Raw, 1 cup, cubes 55 14g 0g 1g 0mg 4mg 8g 3g
Strawberries - Raw, 0.5 cup, halves 24 6g 0g 1g 0mg 1mg 4g 2g
TOTAL: 1,750 237g 40g 134g 173mg 3,075mg 77g 54g
EXERCISES CALORIES MINUTES SETS REPS WEIGHT
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 32 7
Running (jogging), 6 mph (10 min mile) 420 30
Walking, 3.0 mph, mod. pace, walking dog 91 20
TOTALS: 543 57 0 0 0

Good to see you tracking it so well, with a decent amount of protein in there. I'd say your fat is a little low and your carbs a bit high, when losing weight you need to increase the protein to preserve the muscle you have, especially on a fairly low cal diet

Nice! that looks like a copy/paste from myfitnesspal. lol :)

Here's mine from yesterday:

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kirkland Signature - Premium Performance Multi 31 Vitamins & Minerals, 1 tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Sunny Select - Oatmeal, Weight Management Cinnamon Instant, 1 oacjet (45g) 160 29g 3g 7g 0mg 270mg 0g 6g
Lunch
Kirkland Bonless, Skinless Chicken Breast - Grilled - Chicken Boneless//Skinless Grilled, 4 oz 100 0g 3g 20g 55mg 200mg 0g 0g
Costco - Shrimp Cocktail Tray - 4 Medium Shrimp (No Sauce), 4 shrimp 28 0g 0g 5g 40mg 116mg 0g 0g
Gina Skinny Taste - Easy Garlic Cheddar Biscuits, 2 biscuit 195 26g 8g 7g 0mg 0mg 4g 0g
Dinner
Generic - Grilled Tilapia Fillet, 1 fillet (.25lbs) 96 5g 3g 23g 35mg 35mg 0g 0g
Sauce:Classico - Basil Pesto, 0.03125 cup 30 1g 3g 0g 1mg 73mg 0g 0g
Saputo Stella - Freshly Shredded Parmesan Cheese, 0.0625 cup (28g) 25 0g 2g 2g 5mg 95mg 0g 0g
Generic - Skinnytaste Oven Roasted Cauliflower, 0.5 cup 63 3g 5g 1g 0mg 0mg 0g 1g
Gina Skinny Taste - Easy Garlic Cheddar Biscuits, 1 biscuit 97 13g 4g 4g 0mg 0mg 2g 0g
Snacks
Generic - White Nectarine, 1 medium (140 g) 62 15g 0g 1g 0mg 0mg 11g 2g
Dads smoothies, 1 2/3 serving 174 41g 0g 2g 3mg 36mg 32g 3g
TOTAL: 1,030 133g 31g 72g 139mg 825mg 49g 12g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 70 cal 9 min
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 196 cal 45 min
Strength Training
Abcoaster 3 25
TOTALS: 266 54 3 25 0

I take my total cal's burned from the elliptical, not myfitnesspal, it seems high. For bicycling, i use runkeeper, and take the cal's from that instead of myfitnesspal, which it runs high there too.

My name on myfitnesspal is the same as here, if anyone wants to connect up on there.

Legend, I'm definitely still learning how to mix up my day. Fitness pal has been telling me I'm exceeding on protein and low on carbs. I'm active so I'll work on my protein intake.

Tony, I'm afraid you are getting a little to agressive. That's about the right amount of calories for a small women.:unibrow:

are you taking to me? or is there an actual "Tony" here? lol. (i'm Albert, by the way. heheh)...

If you are directing that towards me, I dont disagree with you on that being low, but hell I feel like im already eating all day, and full after each meal. I need to figure out a more of a balance i think. Granted, I'm only 5'7, 165lbs. Any tips?

Agreed 100%. My point earlier was that while yeah I lost some weight on P90X I lost a ton of body fat %. I also gained a significant amount of strength. My arm and chest size barely changed while I lost inches everywhere else. There may be easier ways to get a six pack but in my experience P90X is the closest thing to a sure thing to do it in 3 months or less that I've come across.

I think you can set custom macro fat/carb/protein levels in MFP

So I made my famous stir fry.

Steamed Broccoli crowns that I then grill to brown them..

Two foster farms skinless chicken breasts, diced and browned in a light Olive Oil.

One yellow Onion carmelized and browned.

Mix it all together in a stir fry pan..

I have no Idea the numbers on it, but it tastes great and I am using healthy Ingredients.

I do add a small bit of low sodium soy sauce and i go with light EVOO:lateral:

Just checking in. I hate when life gets in the way of my gym time. I missed maybe only 3 days since I've started but it still annoys me.

Wish I could get in on the calorie intake thing with you guys. I did for a bit and it was definitely educational but its too time consuming and I've always been able to drop weight easily anyways.

Stresses of everyday life got me back to dipping. I had to....felt like I was going to go ballistic a couple times without it so such is life.

Cheers all :cheers:

Albert, evidentally I haven't mastered the English language. I was seeing Tony instead of Toy. I know you are fairly light but you don't want your body going into starvation mode and cutting down your metabolism.

I'd highly recommend adding substantial intake/variety to your breakfast. It's the fuel to start your day and you have plenty of time to burn it off.

Happens to the best of us Sir. Last year in a presentation I was explaining the finer points to a full room including the female CFO of 'Breast Practices.'

Everyone got a good laugh and I turned red.

I followed that up with, 'I guess I learned how to speak yesterday.' :lol:

I bet that broke the ice.:D

"Don't wish it was easier, wish you were better." -Jim Rohn

One major fault I see with society is playing the blame game. It's the presidents fault I can't make ends meet.

It's my spouse's fault I'm unhappy.

It's McDonalds fault that I'm overweight.

You get the picture. Take your life by the reigns and become a better person if you desire better things for you and your loved ones. This thread has taken a very pro excercise and nutrition direction. I think that's great but the mental side of the equation is just as important.

Invest in your mental health and well being. Buy some positive books and get some new perspective. I'm also going to start listening to CD's in my car along with my nightly reading before bed. If I can spend 5-7 hours a week educating myself and not giving up any of my free time, the payoff is going to be measurable over time.

One of the points in the book The Compound Effect is the fact that you see what you want to see. He compares it to that new car you desire. Suddenly you start to see them everywhere on the road. The same thing can be said for that new word you learned, now you hear it all over the place.

I've recently been finding that my most successful piers and clients think along the lines that I've been outlining in this thread. You just have to HEAR what they are saying.

If you are happy and content with your life, let this stuff fall on deaf ears. My opinion is that EVERYBODY can improve their life in some aspect.