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bikertrash
New Member
| Joined: | 29 July 2008 |
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| Posts: | 19 |
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Posted: 29 July 2008 03:33 pm |
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I'm 53 yo 5'6" Male... 30" waist. I started in May at about 185#
I am now, 162#, eating very little (1000-1200/day, mainly vegs, some crackers), I jog 2.5+ miles 3 times/week, I do 100+ situps 3 times/week, and I do some weight lifting exercises (very moderate, just to tone) 3 times / week. So, I'd say I exercise at least 3 hours / week. I do have an active lifestyle.
I am really struggling with what I call the finishing up stages of this weight loss. I've hit this wall MANY times before. This time, I'd really like to 'finish' my goal and set a new trend for the future. 
I know 8-10# sounds like a 'walk in the park'... ITS NOT! I am really frustrated with it..  Plus, I'd like to finally get rid of this 'roll in the middle'... by means other than surgery if possible... 
Somehow, I ended up here and hope someone can steer me in a different direction.
Any Suggestions??
Many thx for reading this...
Bikertrash
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CrimsonAnimus
Moderator
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Posted: 29 July 2008 04:57 pm |
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Hi, there.
First of all, your daily calorie intake sounds too low. Based on your age, height, gender, and weight, your unadjusted RMR is 1523 calories. This is how many calories your body burns a day just to survive. Since you are already close to your goal weight, I'd recommend you try to hit at least 1500 per day. As your body starts getting the fuel that it needs, it will be more apt to let go of the fat.
Vegetables are fantastic for you, but the best diet is a well-balanced one that includes fruits, vegetables, whole grains, good fats, etc. A daily multivitamin is also a great way to get your nutrients, but it is just a supplement, not a substitute for real food. Make sure to give your body enough of the various things that it needs to function optimally.
Second of all, as far as your roll in the middle goes - unfortunately, at your age, it is not likely that your skin will ever stretch taut, since skin loses elasticity as it ages. You can, however, lower your body fat percentage, which will likely help. Proper diet and cardio exercise are the key to this - just keep it up.
Also, contrary to popular belief, situps are not a very effective abdominal exercise. Crunches are much more effective, but they only work half of the main stomach muscle. Reverse crunches work the other half. There are many other different types of ab exercises, such as the bicycle, which work both the main ab muscle and the obliques. While they will not remove the fat from your stomach, they can cause the muscle to expand, which makes the stomach appear more toned. At a 30" waist, I imagine this would definitely make a noticeable difference.
You also mentioned that you jog - what is your pace? It bears to note that walking and running at the same pace under the same circumstances (elevation, etc.) burn the same amount of calories. If you jog at a pace of less than 5 MPH, then the benefits of walking at that pace outweight the benefits of running, because of joint health.
Finally, the AHA recommends that you do some level of exercise every day. With you having an active lifestyle, you might already accomplish this, but I think it would be beneficial for you to go out for a short walk on days you don't officially exercise, even if just 1 mile. It's not so much about the calorie burn as it is the regulation of your metabolism.
Best of luck! Keep us updated. 
Last edited on 29 July 2008 04:59 pm by CrimsonAnimus
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cportwine
Senior Member
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Posted: 29 July 2008 10:30 pm |
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I know its no walk in the park. I have been trying for months to lose 5lbs. It's very frustrating. I think all the things mention by the other person are good. I hope you try some of them.
The only thing I have to ad to that, is to do some searches on losing belly fat. I have found allot of useful information. If you can weed through all the ones where there trying to sell you something. From what I read you have to have cardio and muscle toning both. I did read on one of the sites that it is best to do at least 30mins of cardio at a time.
So, I have been doing my walking and now I am trying to get in ab workouts plus trying to add some weight lifting things. I have only been doing this for a couple of weeks, so I will let you know if it helps or not.
Good luck to you!
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bikertrash
New Member
| Joined: | 29 July 2008 |
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| Posts: | 19 |
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Posted: 30 July 2008 05:08 pm |
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Thx for the comments...
I should have been more clear on a few things.... I use a Body Solid Gym for weight training and ALL jogging is on a Life Fitness Treadmill, and I'm doing my 'ab' work on an AbLounge, which is like a hinged chaise lounge chair.. I am VERY careful with my back and this seems to keep me from straining my back.. My jogging is for 31-33min, varying incline from 0 -5%, and I run varying speeds from 4 - 7MPH with only 40% of it at 4MPH.. I always get in 2.6miles in 31 minutes... I am working up a little sweat but, no pain or discomfort. The Treadmill says I'm hitting about 320+ calories a session.
I also do eat 'some' fruit'. But, meats are rare and mainly 'white' ie.. chicken/turkey.. Not a big fish eater.. I am a 'contest' BBQ judge so, a few times a month I will consume a 'pound+' of great BBQ but, thats about all the red meat I see, and most of the BBQ is Pork and Chicken anyways...
I take Glucosimine and a Multi Vitamin every day and have for years..
I honestly think, based on what you said and my further research, that I've put myself in a starvation mode. I am simply running out of energy... NO FUEL. So, last night, I started fueling up a little more with a little pasta and sauce.. and a little cereal and crackers. Also, I read where it's a GOOD idea to excercise 1st thing in the morning B4 eating and force the body to use FAT since the Muscles are already being used... Seems logical...  and that 5 times a week would be good... so...
I started today with the routine of 2.7miles, Weights and Ab Crunches as usual. THEN, I did the most dasturdly thing I've ever done..... I had a little cereal / skim milk for Breakfast! Holy Catfish.... This is weird... THen for a mid morning break I had a banana... Now I have to break down and gorge on lunch as well and then on and on..... I'm gonna definately try and stick to this new concept and eat 5-6 times a day a small portion of something and maybe I can get my brain to thinking that I'm really not trying to starve myself...
Well, many thx for the comments!! I think I knew all this but, was too stuborn to listen to what everyone around me keeps telling me... I appreciate the advice and will keep watching this forum.. I find this very interesting and inciteful.
My Best Regards
Bikertrash!
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CrimsonAnimus
Moderator
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Posted: 30 July 2008 05:21 pm |
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One more thing - if you do your workout first thing in the morning, make sure it is not too vigorous. The body will never burn 100% fat during a workout - if it doesn't have glycogen to spare (from food), then it will go to muscle mass. Glycogen stores are severely depleted during sleep, up to 80%.
Best of luck!
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cportwine
Senior Member
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Posted: 30 July 2008 06:59 pm |
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Something that I do, and not real sure it is right or not. I just do it naturally.
I have one day or two days in a row, where I am really bad, you know eat fast food and stuff. Then I turn right around and have some good days after that. It really throws off my body, so it doesn't think I am starving or dieting for that matter. That would probably explain why I am just maintaining instead of losing weight.
I hope what you are doing works for you. Good Luck!
ps: I am really trying to get out of this cycle and just stick to the diet meals that I plan.
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bikertrash
New Member
| Joined: | 29 July 2008 |
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| Posts: | 19 |
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Posted: 30 July 2008 07:04 pm |
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I think the pace I'm at is probably a lot less than what many would consider the right pace... I quit going to a gym a couple of years ago mainly due to everyone thinking that you had to do 2 miles in 20 minutes or less or you weren't really excercising.. Thats fine for the young ones but, I'm trying to preserve myself for later as well... And, with my personality, I tend to go overboard if givin the chance... so, I'm trying to throttle back a little these days and do things in more moderation... but, this stupid weight thing is driving me nuts and I'm darned and determined THIS time to get to a better place with it and try and establish better eating habits that I can stick with.
I'm gonna try this routine for a couple of weeks and see how it makes me feel.. Actually, I'm already feeling a lot better today... The additional calories seem to be helping my energy levels for sure.. Been running around all day with chores and not getting tired at all.
Thx again!
BT
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bikertrash
New Member
| Joined: | 29 July 2008 |
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| Posts: | 19 |
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Posted: 30 July 2008 07:11 pm |
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cportwine, please keep me posted, if you don't mind... I am definately getting in the 30+ of cardio and the crunches and weights... I think I've starved myself too long and have to break that sequence of events... The advice in here confirmed what I've suspected and I'm now forcing myself to eat more... It's really more of a mental thing.. I wish you success ! Now your 5# there, that IS a walk in the park.... ..
Seriously though, we're all pulling for you!
BT
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bikertrash
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| Joined: | 29 July 2008 |
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| Posts: | 19 |
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Posted: 2 August 2008 12:17 pm |
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Well, first 5 days of 1 hour+ or exercise and increasing the daily intake to about 1500-1600 calories. Eating 4-5 meals/day... mostly vegs/fruits/cereals/very small meat portions. Everything else unchanged...
I find that I do have more energy throughout the entire day. Also found that general activities are up slightly. Played tennis a couple times with my wife as well.
But, found that my weight has increased slightly... perhaps .5-1# it seems.. I'm not going to panic or change anything at this point. I suspect that I've placed my body into some serious sort of starvation mode and it still doesn't 'trust' me...
I hope everyone has a great weekend and I'm gonna take tomorrow off as far as excercise and my better half and I are gonna get on our scooters and head out for a couple hundred miles of mountain road relaxtion. I'll check in Monday after my routine.
Take care and my best to you!
Bikertrash
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bikertrash
New Member
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Posted: 7 August 2008 06:11 pm |
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Greetings to all...
Well, it's been 9 days and I've stuck to the regimine... What I am noticing is that I generally 'feel' better... My system is more regular, and eating more gives me more energy and I'm not as tired... I've worked out 8 of the last 9 days and actually finding it easy to jog my 2.7 miles in under 29 minutes...this is an improvement for me.. (the 'off' day was spent riding about 350 miles in the mountain on my scooter... thats more 'work' than you think!) I fully expect this number to come down more, yet I still jog in excess of 31 minutes regardless. I'm eating 4-6 smaller meals and definately adding protein to the mix... lean chicken is a preference. I plan to add eggs and cottage cheese perhaps in the next few days.. other than that, everything is the same..
Weight this morning after the excercise and before eating breakfast was 161... so, I've lost 1 pound so far... I'm OK with that.... Gonna just keep truckin along since things seems to have stabilized a little... I think I may have replaced some fat with lean muscle to account for the first few days of weight gain but, can't really say for sure... I am seeing my 'next' target of 155 a LOT clearer now... That will probably not be the last stop but, it will be a good goal to acheive for now..
I hope all of you are planning your work and working your plan!
Thx for looking
BT
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cportwine
Senior Member
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Posted: 7 August 2008 06:18 pm |
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I think its good to set new goals every so often. So, when you get there, set another goal to achieve. I am trying like crazy to achieve some abs.
So, as you said planning you work, working your plan. Is just what I am doing. I am getting better about other exercises and its starting to pay off. Now, that I am seeing results, it makes it easier to talk myself into the extra workout session.
Well, keep us posted..... Good Luck!
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bikertrash
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| Joined: | 29 July 2008 |
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| Posts: | 19 |
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Posted: 8 August 2008 08:02 pm |
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Cportwine,
Thx for the reply.... I hope things are going well for you... sounds like you have the right attitude... I really think a lot of this 'better' lifestyle stuff is about your personal attitude. A bad or defeatist attitude will usually help justify failure. I am a great beleiver in 'it's OK to suceed! No Job TOO BIG! There is nothing wrong with being NUMBER ONE! May not hit'em myself but, I really respect and admire those that truly try or make it!
Goalswise, I've decided that setting a realistic short term goal is now a better approach... I think I can get there and then worry about resetting the goal when I do... rather than just look at the weight charts which literally suggest I could/should be down around 115-120#... I cannot imagine that at all... I don't think that would be healthy for me... no not at all... my Doctor seems to think I'm OK right where I am but isn't suggesting I shouldn't continue further either... Hmmm, not sure what he's really meaning here....
I'm curious about your goal of 'ABS' ?? What the heck are they anyways???? I don't think I was issued any when I was hatched... I know I've looked and looked and they simply don't exhist... there is a band of flab that seems to be in that location... perhaps I need to have that removed and they'll be under there???
Well, I hope you all have a great weekend, I've now put 5 straight days of jogging/weights/crunches and will hit it again tomorrow and take Sunday off... then back at it Monday.. I'm hoping that 6 days a week will help me get it going... as of right now, I'm at 160.25.. I'm OK with progress... I'm eating a heck of a lot more and frankly, feeling pretty mean...
Regards to all
BT
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cportwine
Senior Member
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Posted: 8 August 2008 10:02 pm |
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lol, yea well, I don't think I have ever seen mine. Even in my younger skinner days (way back when) I still didn't have them. But, I know they are there and I want to see them. Dammit. lol
So, that is my goal. I really hate doing ab exercises and really have to convince myself that it is worth it. So, this is more of a mental battle with myself.
You sound tired after working out day in day out. I think it will definitely give you a head start. But, don't forget that you might gain some muscle weight. Just telling you that so you don't get discourage right off the start. I have noticed that I am gaining some muscle weight. I can also tell that I am losing some inches off of my stomach area. But, the scale is not reflecting it.
Anyway, you have a good weekend and don't beat yourself up to much exercising. I know I will probably walk like a mad woman tonight, so I can take tomorrow off from exercising.
bye cindy
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Hellrazor
New Member
| Joined: | 6 July 2008 |
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| Posts: | 319 |
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Posted: 9 August 2008 05:49 pm |
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Personally I think you are under eating. Im the same weight and if I dont eat at least 2700 calories I will loose weight and that is just with 2 1/2hr walks. You seriously need to give your body a break from working out. For every 5 days you need to take a day off. 8 out of 9 days at 1500-1600 calories your body is tired and is why you have only lost 1 pound in 9 days. Good luck on you quest
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bikertrash
New Member
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Posted: 17 August 2008 01:29 pm |
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Well, it's been a few days...
Howdy to ALL!
I'm doing well but, trying to eat more, but not really losing... as of a few minutes ago, after my 1 hour cardio/weight/crunches routine, scales are at 161.3.. it had popped up to the 163+ mark and is now consistently staying below 162... and seems to be falling a little now... I'm pretty sure I'm still eating less than 2000/day... no doubt... I'm not logging every calorie and don't want to get to that point... I need to figure out how to 'do the right thing' naturally... and make it a good habit... I am exercising 5-6 days/week now and the jogging pace is a little faster and I've kicked up the weight routine maybe 10-15% and I'm now doing 200+ crunches in a single session on the abLounger.. BACK FEELS VERY GOOD so.... I am going to stay with this for a while until it's too hard or too easy and adjust accordingly.
I am pretty sure what I've done is put on some muscle and I do feel my belly is getting a little smaller... pants are getting a little looser again... I've probably gained a couple inches in the chest, biceps, and forearms.. My legs are started to get a lot firmer and leaner. They seem to have gotten the 'memo'... If I coule just get the stinking 'gut' to pay attention....
Oh well, not really complaining...
Thx for the comments and if you have any miracle ideas, I'm all ears...
Have a great week!
BT
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bikertrash
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Posted: 21 August 2008 04:54 pm |
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Well, it's been a few days and so far so good... I had read Hellrazors posts and decided to look into Stallone's techniques and his concepts and everything else you all have been saying and 'common sense' as well... I decided to change things a little and a couple of days ago I started to add to the food a little..
B4 excercise, after waking at 5am Drink a PROTEIN POWDER SHAKE (200cal/24g Protein) and take a MEGA T Green Tea Extract stack.
Do my hour exercise routine...
Then afterwards, eat a High Protein Bar (another 300cal/24g Protein) and another GTE pill.
Then eat my mid morning fruit, lunchtime NON-FAT Cottage Cheese/Fruit
I find it hard to eat anything else until dinner time.. but, take another GTE pill
Dinner, whole chicken breast, broiled / Huge Salad / steamed veggies...
evening snack(s) :) usually some dry cereal, whatever... raisin bran, shredded wheat, or maybe fruit loops sometimes :) .... an apple and a banana and ???? sometimes cheat with a handful of cheezits and/or raw peanuts...
Thats pretty much it for the day...
I have lots of energy now, BP is LOW, feel good, and best of all, over the past couple of days, the scales seem to stay under the 161 mark... so, the additional food is not making things worse, thats for sure... I know this is really too soon to tell... but, I can absolutely say for certain, that my jogging performance has increased about 10%... I can sustain sprints much longer, and the weight training will need to be increased to get the burn back..
I figure my calories are probably still well under the 2000 mark but not really trying to get an exact count.. I know I'm not over-eating.. but, I am finding that eating more of certain things may be helping to get my metabolism back up to speed... The arms/belly seem to be tightening up a little.. Gonna eat more egg-beaters scrambled up with onions/peppers as well to get low calorie protien inside...
Hope you're all having a good day and hang in there!
Hello Cportwine / CrimsonAnimus / Hellrazor
regards to all!
BT
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Hellrazor
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Posted: 22 August 2008 01:41 am |
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So you say you are working out in some shape or form 5-6 days a week and still eating under 2000.. Try chalking everything down that you eat so you know how much you are eating and up the food to about 2100 calories your body will thank you. Look at your body like a water wheel ! The less water the less the wheel spins. Also dont forget your water intake with that high protien !! Things will get clogged if you don't Drink a lot to break that stuff up. Keep it up though !!!
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bikertrash
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Posted: 22 August 2008 10:31 am |
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Hellrazor,
THX!
I rec'd my copy of SLY MOVES in the mail yesterday and got through most of it last night.. I like his basic concept and I think that moving more in that direction will help me. In a matter of just a few days, I 'think' I'm feeling the difference.
I've always been bad about drinking enough liquids... I need to work on that..
Work out routine is the same for 5-6days/week.. 10minutes on the weights, 34minutes on the treadmill (3.12 miles), 200+ crunches on an abLounger. Takes about an hour and I do this early in the morning... Of course, I am fairly active and not a couch potato, so the rest of the day I'm on the chase or being chased....
Yeah, I really need to take a few days and log it all... and see what exactly I'm really putting in... I'll do that today I think...
How are you doing with your process?
Regards
BT
ps; goodmorning to all!
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Hellrazor
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Posted: 22 August 2008 04:46 pm |
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Well since I'm at my goal weight I'm just trying to maintain. Which is rather difficult since my mindset was to lose weight for past 7 months. Being able to eat pretty much anything isn't easy to get used but I love it. One thing I would recommend is try more on weights. I saw a major change when I started using the more advanced work out of his. I got friends who make fun of me for using that book. In fact I went off on a friend the other day for doing that. I kinda yelled at him " Hey man why make fun of something the changed my life". He got off the phone real fast and I told him a couple days later sorry but that book means a lot to me. He understood and admitted the book works that he was just teasing. If can help anymore let me know
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bikertrash
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| Joined: | 29 July 2008 |
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Posted: 23 August 2008 01:40 pm |
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Thx... The book definately has helped me look at 'eating' in a different way. I'm gonna try and not let it be the 'subject' or 'star' of every moment... It is what it is... Life is what it's all about, or quality of it I should say. Eating right, and feeling your best affords a tremdous quality of life. And the ultimate choices you have improve magically... I've always known that.
Well I logged everything as I went today and frankly, I'm barely eating 1800/day. I was pretty sure of that all along.... But, adding the 500/day in pure protien has made a difference!! I think the GTE (green teas extracts) were an aid also... even if only phycological... :)
Also, last night my daughter made a double batch of those ROCKY COOKIES!! Man, that was a GREAT treat... I ate about 6 of those and they sure did satisfy my desire to eat something and the sweet tooth... If you haven't indilged on those, you really have to try them... they are very good oatmeal cookies.. and I doubt the calorie count is over maybe 20-30each... not sure... I figured my 6 were about 200 calories... worth every bit.. and they are made of GOOD STUFF FOR YOU... no #%@&!... man, was I stuffed when I ended the day....
Yesterday, for the first time, weight was at 159.5!!! finally broke the 160 mark... this was mid day in clothes/shoes...
This morning after my excercise, 159.3!!
Well Hellrazor, hope you have a great day and thx for the feedback... I'm now zeroing in on my target which is, don't really know... wanna get rid of the belly flab I guess... It is now finally shrinking.. a little at a time but, I am sure it's finally giving up... I don't think I'm now really shooting for a weight in particular... I like the concept of Big and Strong.... I'm sure you know what I mean... btw, he's only like 5-8 5-9... camera angles do a lot for him... I do think he is on the right track... it's about a change in your lifestyle... not so much what you eat... one will follow the other...
Now, for some cruising in the mountains on the hogs for the rest of the day... with my best friend/wife... sure glad she likes to ride as well... and really glad she decided to learn to pilot her own machine..
take er ez, to all....
BT
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Hellrazor
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Posted: 23 August 2008 08:14 pm |
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I'm gald I could be some help to you . That was my goal besides weight loss is if I could help one person I would be happy. Gonna have to try those cookies they sounded killer at the time but never got around to making them. Yeah that book is great and has really changed my life. I'm trying to find a way to get a hold of SLY's agent or someoner in close contact with him to tell them my story. Maybe write something up for his indorsing his book on how it changed my life. If not I'm sure my story of what I have been through in past 3yrs would inspire someone to wanna change. So good luck with everything you set your mind to
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bikertrash
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| Posts: | 19 |
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Posted: 26 August 2008 03:15 pm |
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Thx for all the great advice I've received... I am now heading down the right path and will continue to work at it and one day, I will be where I need to be...
Have a great day..
BTLast edited on 26 August 2008 04:11 pm by
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bikertrash
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Posted: 27 September 2008 10:05 pm |
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Tiny update... been bizzy big time... but, I've gotten my weight done to about 157 but, working my &%# off and have really changed the fat to muscle ratio... Not Sly but, listening to him carefully... It's definately working... If I could just eat more... I'm still not watching that close enough... oh well.... I hope all of you are finding your success and inspiration in here.. I sure have and appreciate it.
Take care to all
BT
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cportwine
Senior Member
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Posted: 29 September 2008 03:58 am |
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Thats great to hear..... keep up the work... you'll get there.... 
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