30 day challenge

Fuzz · March 31, 2006

This sucks, I just weighed myself on our office freight scale, up 4 pounds from last week. Need to stay away from Mcdonalds

exskibum · March 31, 2006

Down a total of 6 lbs this morning. (That's another 4 from last Thursday.) All of it so far strictly from not eating as much (esp. at night) and from avoiding sugar and junk food carbs. Though it's a good and necesary start, I can't lose a lot more this way, and am going to have to make the time to start exercising ASAP. It'd help if we'd get some decent weather. That 70 degree crap you folks keep mentioning seems pretty balmy to someone who hasn't seen 60 in quite a while.

Redd · March 31, 2006

Hang in there Fuzz!!! Great loss Exskibum! :icon_biggrin:

Deaconxx---->23 lbs----------(14.2lbs)---------8.8 lbs lost.

DBLXX------->78 lbs------------(70lbs)-----------8 lbs lost.

Hrgirl--------->20 lbs----------(14 lbs)-----------6 lbs lost.

Exskibum----->20 lbs----------(14lbs)-----------6 lbs lost.

Flitemdic------>15 lbs---------(9.4 lbs)----------5.6 lbs lost.

Richardcranium ?? lbs---------(?? lbs)-----------4 lbs lost.

Airbornexx---->8 lbs-----------(5lbs)------------3 lbs lost.

Redd------------>7 lbs----------(4.5lbs)----------2.5 lbs lost.

XXtailweight---->8 lbs----------(6lbs)------------2 lbs lost.

Joelmikel------>15 lbs----------(13lbs)-----------2 bs lost.

Squareman-->18 lbs------------(18lbs)-----------0 lbs lost.

Fuzz---------->15 lbs------------(15lbs)-----------0 lbs lost.

Obby--------->13.5 lbs----------(13.5lbs)---------0 lbs lost.

TFT------------>4 lbs-------------(4lbs)------------0 lbs lost.

St.pete-------->20 lbs------------(20lbs)----------0 lbs lost.

Barry G------->13 lbs------------(13lbs)----------0 lbs lost.

Slfxx----------->23 lbs----------- (23lbs)----------0 lbs lost.

Hobicus-------->20 lbs------------(20lbs)----------0 lbs lost.

Fonzie---------->32 lbs------------(32lbs)----------0 lbs lost.

Obby----------->15 lbs------------(15lbs)----------0 lbs lost.

Organdonor--->98 lbs------------ (98lbs)--------- 0 lbs lost.

Kryptkeeper--->20 lbs-------------(20lbs)----------0 lbs lost.

Beondwacko--->12 lbs-------------(12lbs)----------0 lbs lost.

EVLXX---------->15 lbs-------------(15lbs)----------0 lbs lost.

Mikey----------->4 lbs--------------(4lbs)-----------0 lbs lost.

Fonzie · March 31, 2006

254.8 this a.m........so a whopping 2lbs from start......little over 6lbs. since Monday.

I forgot about weigh in today........stopped and got milkshake to settle stomach on cab ride home from Cincy last night.....had heartburn :icon_whistle:

tyzo · April 1, 2006

OK...didn't forget about everyone...just haven't been on in a while.

Here's some info on good foods to eat to help loose bodyfat. Also...try to increase your meal frequency to 5-6 times a day. This will help increase your metabolism since as we age..it slows.

Also, typically it take 6-8 weeks to see change. The body take about a month to get used to whatever eating program you are on...of course you want to try to be consistant.

A good book to read is Body For Life by Bill Philips. It's a good breakdown of what to do in lamens (sp?) terms.

Carbohydrates

Plenty of clean carbohydrates are necessary. Examples are:

• Oatmeal

• Whole grain products; breads, cereals and pastas etc

• Brown rice

• Legumes

• Fruits

• Vegetables such as any green and orange vegetables

Protein

Protein, the building blocks of our muscles. Examples are:

• Chicken breast

• Turkey breast

• Lean cuts of beef and lamb

• Fish of all kind, though don't be afraid of fatty fish such as salmon

• Milk

• Protein powders

• Cottage cheese

• Eggs

Fats

Fats. Necessary for life, testosterone production and muscle gain. Examples of healthy fats are:

• Fish

• Fish oil

• Flaxseed oil

• Natural peanut butter

• Nuts and seeds

• Lecithin granules

Key Point:

Muscle weighs more than fat. Training will strengthen and reshape a woman's body, and she may weigh slightly more than before she started training. However, the scale weight is not nearly as significant as a woman's body composition.

Indeed, an untrained or improperly trained woman weighing 130 lbs. may be 30% body fat, almost 40 lbs. of fat. The same properly trained woman may weigh 132 lbs. but with only 20% body fat and she'll look terrific!

Women who are effectively training should not simply depend on the scale. If you need to have your progress quantified, aside from the increase in strength you'll be showing, consider having body fat measurements done every month

To lose bodyfat...you need to exercise and have a slight calorie deficit. Take your current weight and multiply it time 10-12 and that is how many calories per day you should be eating.

ie.. If you weight 200 lbs...this would equate to 2400 calories per day.

It is very important not to starve yourself...this will make your body go into starvation mode which will pretty much stop all progress. Your body won't turn into the fat burning machine it could possibly be.

Here's a link to some bodyfat calculators... http://www.leanandstrong.com/calc.html

Then you take that number and convert it to grams of food per meal.

So if you eat 6 times a day (every 2 1/2 to 3 hours) and you start with a 40% carb/40% protein/20% fat breakdown...this is how you calculate it....

note: there are 4 calories per gram of carbs, 4 calories per gram of protein, and 9 calories per gram of fat.

2400 x .40 = 960 calories carbs (ideally...these should be complex carbs, not simple carbs)

-simple carbs...the more processed the food is...the more of a simple carb it is.

2400 x .40 = 960 calories protein

2400 x .20 = 480 calories fat

then take these number to get grams of food...

C: 960 / 4 = 240 grams

P: 960 / 4 = 240 grams

F: 480 / 9 = 53.3 grams

now break it down to per meal...

C: 240 grams / 6 = 40 grams per meal

P: 240 grams / 6 = 40 grams per meal

F: 53.3 grams / 6 = 8.9 grams per meal

So for instance...a 6 ounce chicken breast is about 32 grams of protein and a couple grams of fat. An egg is interesting....it has 6 grams of fat and 6 grams of protein per egg. The white has 3 grams of protein and NO fat. Guess what the yoke has...plus it has all that colesterol.

Good luck...hope this helps....

Also, use words like "I will..." do something rather than "when I..." . Be positive, be consistant. Remember..the bad food aren't always bad if the are taken in moderation...but if you can avoid them...you will see more change faster.

In 2001 I weighed 182 and had 18% bodyfat....I was sick and tired of having that gut...so I went on a pre-contest bodybuilding diet for 17 straight weeks. I was extreme...no sugar, no nothing that would throw me off track. I weight trained, did cardio 5 days a week first thing in the morning on an empty stomach for 40-60 minutes, and ate clean. In 17 weeks, I dropped to 9% bodyfat and weighed 145 lbs. Now I have gain muscle mass slowly over the past couple years and I think my weight is around 165-170 (not sure of this...don't use a scale much) and around 12% bodyfat. My goal is to be around 6% by summer.

Redd · April 3, 2006

Adjustment for Fonz.

Congrats on the loss!