msommer
Footballguy
@gianmarco is just ahead of the curveI don’t disagree with what you said but can I at least fail first this time before being made to feel badly?
GL, GB
@gianmarco is just ahead of the curveI don’t disagree with what you said but can I at least fail first this time before being made to feel badly?
I don't want you to fail. No one does. I'm posting this in hopes that you don't.I don’t disagree with what you said but can I at least fail first this time before being made to feel badly?
it's meant to be inspirational. 'i'd rather be sore tomorrow, then sorry' something, one of my nutty gym rat friends posts all the time. you can do thisI don’t disagree with what you said but can I at least fail first this time before being made to feel badly?
Holy acronyms batman. Took me a minute.Ok so I think I maybe should just do CICO on MFP. Just stick to 1900 calories per day and I’ll be an Adonis by Thanksgiving. Sounds so easy.
No but I’ll get on it tonight.@Zow - are you on MFP? If not, get on it, and we can track our progress there and even open it up to this group. I’m going to start logging what I eat, and it auto logs my weight. I’m still half hearted about this over the coming week until Labor Day. Consider it a last hurrah. But ### ####it then I’m serious about getting to my goal in a sustainable way.
MFP is a great tool in managing food intake. 1900 calories seems a little low, especially if you are going to be hitting the weights most days. You don't have to take off too big of a bite to lose weight. Stay at the calorie goal every day and you will lose weight. Good luck.Ok so I think I maybe should just do CICO on MFP. Just stick to 1900 calories per day and I’ll be an Adonis by Thanksgiving. Sounds so easy.
This.MFP is a great tool in managing food intake. 1900 calories seems a little low, especially if you are going to be hitting the weights most days. You don't have to take off too big of a bite to lose weight. Stay at the calorie goal every day and you will lose weight. Good luck.
It’s just 2lb/week weight loss goal, which should be doable. But I see what you’re saying.This.
Also keep in mind that if you increase the exercise, your appetite is going to increase. Exercise isn't really the greatest weight loss tool unless done a certain way. It doesn't mean you shouldn't exercise because the goal is to get healthy, not just lose weight. So from a lifestyle standpoint, it's necessary. It's just going to slow down the weight loss initially. It's a marathon, though, not a sprint.
Also, if you cut calories too much too soon, your body will just go into starvation mode and you'll plateau really quick. So it's about finding a balance of cutting calories but not TOO much. I wouldn't be surprised if you're normally taking in 3500+ calories if not more. Calculate your food AND beverage intake and see where you are then go from there.
Do not look at this as trying to cut X number of pounds in the first week. Or second week. Or any week. Just start cutting pounds however they come and keep them from increasing. Even if it's only 5 lbs/month, if you do that for the next 6 months, you'll hit your goal weight. And 6 months will have passed and then you can realize you can keep doing it.
Tried to add you but it didn’t show you as connected through Facebook.It’s just 2lb/week weight loss goal, which should be doable. But I see what you’re saying.
You got this Oats. 1900 calories/day is more than enough. Just stick to the veggies and lean meats and you'll have more than enough to eat. And don't forget your potatoes.It’s just 2lb/week weight loss goal, which should be doable. But I see what you’re saying.
Interesting, thanks. I'm not really a breakfast guy. Don't need it, don't usually take the time for it. So likely won't implement breakfast as part of my plan.@Otis and @Zow
Pro-tip: Consume a decent amount of protein for breakfast. If you can take in 25g+ of protein, it will help curb appetite later on. Eggs, greek yogurt, etc.
Here are some ideas. Most of those are work to prepare but it just gives you ideas of where to get it from.
I'm personally a big fan of these.
They come in a slightly smaller bottle 4 pack here
Pick up some of those for those times you need a quick breakfast and it'll easily keep you full until lunch. Add a hard boiled egg or a yogurt and you can go even longer.
File not found. Good start.OK, here is the draft Otis diet plan. Comments appreciated:
https://file.io/UDgdSH
It's not ideal, but it includes some built in cheats/things that match to my lifestyle, and I just think will be easier to stick with for that reason. I've done something like this in the past and had good results, and found it not all that difficult to follow. It turns out the way I normally like to eat -- low calorie during the week, higher on weekends -- has a name, called "zigzag" calorie counting, which supposedly helps to avoid plateaus. So I'll be tracking that kind of plan. It's really the same old calorie tracking, just on a weekly basis instead of daily.
Yeah, that site is a piece of garbage. Need to find another way to share this puppy...File not found. Good start.
It’s just 2lb/week weight loss goal, which should be doable. But I see what you’re saying.
IMO 2 lbs per week is overly aggressive, and I would lower it to 1 lb per week. If you're feeling good, there's no reason you have to eat up to the calorie goal if you're at 1900. But, if it is the end of the day and you are tempted to cheat, looking to see you have 200 calories left to have a reasonable treat is better than seeing yourself over for the day, going off the rails and eating an entire package of Oreos. Just my .02.You got this Oats. 1900 calories/day is more than enough. Just stick to the veggies and lean meats and you'll have more than enough to eat. And don't forget your potatoes.
Current plan targets 2.2lbs per week on average. I think that's going to be reasonable on the front end without too much difficulty. But your point is well taken, and I will consider dropping the goal, perhaps to more like 1.5 lbs/week.IMO 2 lbs per week is overly aggressive, and I would lower it to 1 lb per week. If you're feeling good, there's no reason you have to eat up to the calorie goal if you're at 1900. But, if it is the end of the day and you are tempted to cheat, looking to see you have 200 calories left to have a reasonable treat is better than seeing yourself over for the day, going off the rails and eating an entire package of Oreos. Just my .02.
He's absolutely right. You're going to drop weight quickly at first, but a lot of it is water weight and the rest is an adjustment period by your body to decreased calories. It will slow considerably.Current plan targets 2.2lbs per week on average. I think that's going to be reasonable on the front end without too much difficulty. But your point is well taken, and I will consider dropping the goal, perhaps to more like 1.5 lbs/week.
A big obstacle for him is that he has young kids so there's always gonna be these types of foods in the house.3) Don't even buy or keep calorie rich snacks that are going to get you in trouble. Remove temptations. It's not going to be easy so make it as easy as you can on yourself by not allowing yourself to get in trouble.
Bingo. If I lived alone, I’d have nothing but nuts and fruit to resort to, maybe dark chocolate. But there’s all sorts of other snack garbage in the house for the kids, and especially after a drink or two with inhibitions waning, it’s far too easy to reach for one of those little bags of chips or cheese-its or a handful of Oreos.A big obstacle for him is that he has young kids so there's always gonna be these types of foods in the house.
IMO, this has almost no chance of succeeding. 1500 calories per day during the week with 250 coming from alcohol is unsustainable. Here's what's gonna happen b/c we've seen it time and again. One of those nights if not more, that one glass of wine is gonna lead to multiple which will lead to a raid on the pantry and any gains you made by eating so little will evaporate. You're almost certainly underestimating how much you're gonna eat on the weekend. 4 restaurant meals per weekend? Restaurants are where diets go to die. And you're only gonna eat 2 meals per day without any snacking? Ok.
Otis about 238What do Otis and Woz currently weigh?
And what is their goal?
Then don't drink.Bingo. If I lived alone, I’d have nothing but nuts and fruit to resort to, maybe dark chocolate. But there’s all sorts of other snack garbage in the house for the kids, and especially after a drink or two with inhibitions waning, it’s far too easy to reach for one of those little bags of chips or cheese-its or a handful of Oreos.
Its incredible how many calories are in those tiny bags of snacks. I have to eat like 3 or 4 of them to be even remotely satisfied. I bought the big box from costco b/c my kids like to sell them at their lemonade stand and I've been working my way through them as lemonade stand season comes to a close.Bingo. If I lived alone, I’d have nothing but nuts and fruit to resort to, maybe dark chocolate. But there’s all sorts of other snack garbage in the house for the kids, and especially after a drink or two with inhibitions waning, it’s far too easy to reach for one of those little bags of chips or cheese-its or a handful of Oreos.
That's another huge problem for him. He loves to drink and drinking makes it extremely more difficult to lose weight.Then don't drink.
Do the kids go shopping or do you guys?Bingo. If I lived alone, I’d have nothing but nuts and fruit to resort to, maybe dark chocolate. But there’s all sorts of other snack garbage in the house for the kids, and especially after a drink or two with inhibitions waning, it’s far too easy to reach for one of those little bags of chips or cheese-its or a handful of Oreos.
Where should I make adjustments?IMO, this has almost no chance of succeeding. 1500 calories per day during the week with 250 coming from alcohol is unsustainable. Here's what's gonna happen b/c we've seen it time and again. One of those nights if not more, that one glass of wine is gonna lead to multiple which will lead to a raid on the pantry and any gains you made by eating so little will evaporate. You're almost certainly underestimating how much you're gonna eat on the weekend. 4 restaurant meals per weekend? Restaurants are where diets go to die. And you're only gonna eat 2 meals per day without any snacking? Ok.
You HAVE to cut down the alcohol consumption. You can't have a drink (or more) every night. This may be your biggest obstacle. And, hate to say it, but if it's that difficult to do, that's not a good sign overall.Then don't drink.
Yup. The more we talk about this, the more I’m realizing that. My problem isn’t a food problem so much as an alcohol problem. I drank a bottle of wine in a night with increasing frequency.That's another huge problem for him. He loves to drink and drinking makes it extremely more difficult to lose weight.
It's way too restrictive - and processed. 30-50% of it is junk, depending on if it's a protein bar lunch or not. And I'm skeptical of the quality of the eating out food as it's likely heavy in preservatives too. And this is just in-structure Otis. In-structure Otis is not historically the problem. Out-of-structure is. This plan is setting out-of-structure Otis to fail.While it's doable, it seems a little restrictive.
Yup. You’re right.You HAVE to cut down the alcohol consumption. You can't have a drink (or more) every night. This may be your biggest obstacle. And, hate to say it, but if it's that difficult to do, that's not a good sign overall.
Do you have kids?Do the kids go shopping or do you guys?
That needs to change. You need to model behavior that they take after. Teach them early on to snack better so they don't have to struggle later on like you are now. There are plenty of reasonable snack options that aren't garbage. Keep fruit in the house. Yogurt.
Stop buying chips and cheese-its and oreos. Go all-in as a family. You are in charge and you are the ones that go shopping and buy what's in your house. You have 100% control over those decisions. The only buy-in you need is your wife. And I would hope she would be on board if it's a way to get you healthier as well as your children.
I would set a goal of TWO drinks during the week and TWO drinks on the weekend. Period. Either have 2 glasses of wine one night M-F and be done or have a single drink over 2 days. Drinking every single day is going to make it hard to be successful. As you said, this is a major contributor to where you are.Where should I make adjustments?
To your points:
- you’re right, 250 calories of alcohol per day is too much. I will reduce that to one drink. This is a really good point, and the alcohol is a huge part of the diet problem and always has been. I bet if I stopped drinking, that alone would get me halfway to goal, if not more
- I really don’t find it difficult to eat one evening meal daily. I usually skip breakfast, and often skip lunch entirely on weekdays. It often leaves me 1k+ calories to splurge on dinner, which is a solid dinner.
- No, we won’t eat four meals out on the weekend. But two is common, usually lunches on Saturday and Sunday. On rare occasion we actually get a babysitter and get a dinner out.
Actually I think the stuff we eat out isn’t awful. On the weekend usually one day is a high quality Mexican place. Chips and salsa, guacamole, some fish tacos, some sangria. And I think they use pretty fresh ingredients. I’m not eating pizzas at TGIFridays.It's way too restrictive - and processed. 30-50% of it is junk, depending on if it's a protein bar lunch or not. And I'm skeptical of the quality of the eating out food as it's likely heavy in preservatives too. And this is just in-structure Otis. In-structure Otis is not historically the problem. Out-of-structure is. This plan is setting out-of-structure Otis to fail.
Oof. That sounds tough. But yeah, it would free up a ton of calories, alleviate bad decisions, and make me feel better in the mornings. Not to mention save us some bucks each month.I would set a goal of TWO drinks during the week and TWO drinks on the weekend. Period. Either have 2 glasses of wine one night M-F and be done or have a single drink over 2 days. Drinking every single day is going to make it hard to be successful. As you said, this is a major contributor to where you are.
Three of them. And my oldest is older than yours. So I know how this works.Do you have kids?
Just as important as this goal is how long do you plan on this taking to accomplish?Woz: 241
Goal: 200
Yep.It's way too restrictive - and processed. 30-50% of it is junk, depending on if it's a protein bar lunch or not. And I'm skeptical of the quality of the eating out food as it's likely heavy in preservatives too. And this is just in-structure Otis. In-structure Otis is not historically the problem. Out-of-structure is. This plan is setting out-of-structure Otis to fail.