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Trying to loose weight and getting nowhere.
I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. I've been treadmilling 6 days/week, 45 minutes, maintaining a heart rate of 120. Resistance weight lifting 3 times a week. (this means on days where I do both aerobics and lifting weights, a split the two activities by 6-7 hours). Last summer I lost 35 lbs by eating and exercising less (30 min treadmill followed by 30 minutes weight lifting x 6 days/week) and eating 1200-1300 cal/day. I am tempted to go back to last years plan but my common sense says it's not healthy and I made little muscle progress with my diet so low. BTW, I didn't regain my weight, I just want to loose more. My goal is to loose 30-40 lbs. Ideas? Thanks |
#2
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Tom (2) wrote:
Trying to loose weight and getting nowhere. I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. You're at 20% fat, 48% carbs and 32% protein. Change it to 35% fat, 30% carbs and 35% protein. You're eating too many carbs and not enough fat. The fat should not be saturated fat; keep sat fat at 20g or less. Get your fat from things like olive oil or nuts, etc. Most of your carbs should come from fruits and vegs. Eat 4-6 meals a day, not just 3. In your case each meal should be around 350 calories. Also watch out for portion creep; make sure your portions are correct. DON'T skip breakfast. DON'T eat within 2 hours of going to bed. Add 200-300 calories to your diet on the days you workout. I've been treadmilling 6 days/week, 45 minutes, maintaining a heart rate of 120. Get your heartrate up to around 135. You will burn more calories and therefore more calories from fat. Resistance weight lifting 3 times a week. (this means on days where I do both aerobics and lifting weights, a split the two activities by 6-7 hours). Last summer I lost 35 lbs by eating and exercising less (30 min treadmill followed by 30 minutes weight lifting x 6 days/week) and eating 1200-1300 cal/day. I am tempted to go back to last years plan but my common sense says it's not healthy and I made little muscle progress with my diet so low. BTW, I didn't regain my weight, I just want to loose more. My goal is to loose 30-40 lbs. Back off on the exercise a bit. Plan to lose the weight in 4-5 months. K |
#3
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![]() "Kromagnon" wrote in message ... Tom (2) wrote: Trying to loose weight and getting nowhere. I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. You're at 20% fat, 48% carbs and 32% protein. Change it to 35% fat, 30% carbs and 35% protein. You're eating too many carbs and not enough fat. Why is this important? (Although eating more protein is probably important if retaining muscle is important.) The fat should not be saturated fat; keep sat fat at 20g or less. Get your fat from things like olive oil or nuts, etc. Most of your carbs should come from fruits and vegs. Eat 4-6 meals a day, not just 3. Why is this important? In your case each meal should be around 350 calories. Also watch out for portion creep; make sure your portions are correct. DON'T skip breakfast. Why not? DON'T eat within 2 hours of going to bed. Why not? Add 200-300 calories to your diet on the days you workout. Why? His weight is stable and he wants to lose weight. I've been treadmilling 6 days/week, 45 minutes, maintaining a heart rate of 120. Get your heartrate up to around 135. Revision: exercise at the highest rate you can sustain for the time required. Or look up intervals. You will burn more calories and therefore more calories from fat. Burn more calories? yes. From fat? Are you sure? And, more to the point, why is it important that the calories burned come from fat? Resistance weight lifting 3 times a week. (this means on days where I do both aerobics and lifting weights, a split the two activities by 6-7 hours). Last summer I lost 35 lbs by eating and exercising less (30 min treadmill followed by 30 minutes weight lifting x 6 days/week) and eating 1200-1300 cal/day. I am tempted to go back to last years plan but my common sense says it's not healthy and I made little muscle progress with my diet so low. BTW, I didn't regain my weight, I just want to loose more. My goal is to loose 30-40 lbs. Back off on the exercise a bit. Why? He has three options: eat less, exercise more, or both. Plan to lose the weight in 4-5 months. K Art |
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"Tom (2)" wrote in message . ..
Ideas? Thanks Here is one from the silky p(H)0ny: (Credit goes to The DrudgeReport btw) TIME MAG INVESTIGATION REVEALS: EDWARDS LOVES 'DIET COKE' The nation's top magazine leads the journalism pack on Monday with an in-depth investigation on the background of Dem VP pick John Edwards. TIME magazine's Karen Tumulty has learned: John Edwards drinks Diet Coke -- a lot of Diet Coke! TIME unearths: "The North Carolinian who would be a caffeine-and-sodium-buzzed heartbeat away from the presidency subsequently admitted that 'on a good day' he has been known to open four before noon, at which point Kerry pronounced himself stunned, seized the can from Edwards and started reading the nutrition label aloud. 'Sodium, 2%. Protein, John, zero,' he called as Edwards scrambled for the door. As for himself, Kerry owned up: 'When I drink Coke, I have to drink the real thing, because of the sugar in it.'" Not to be outdone by at least nine joint interviews Kerry and Edwards have conducted in the past few days with newspapers, news services and magazines, all embargoed for a Sunday release that would coincide with the pair's appearance on 60 MINUTES, editors at TIME snag the quote of the week: "This man drinks a lot of Diet Coke," Kerry whispers to TIME, in its cover story set for maximum Monday impact. Developing... |
#5
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"Tom (2)" wrote in message . ..
Trying to loose weight and getting nowhere. I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. I've been treadmilling 6 days/week, 45 minutes, maintaining a heart rate of 120. Resistance weight lifting 3 times a week. (this means on days where I do both aerobics and lifting weights, a split the two activities by 6-7 hours). Last summer I lost 35 lbs by eating and exercising less (30 min treadmill followed by 30 minutes weight lifting x 6 days/week) and eating 1200-1300 cal/day. I am tempted to go back to last years plan but my common sense says it's not healthy and I made little muscle progress with my diet so low. I'm no expert, but perhaps try eating around 2000 calories a day. |
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On 11 Jul 2004 10:32:42 -0700, (The Voice of
Reason) wrote: "Tom (2)" wrote in message . .. Trying to loose weight and getting nowhere. I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. I'm no expert, but perhaps try eating around 2000 calories a day. Do you know how many calories you were eating before this latest attempt at losing weight. When your weight was static for a while? You should try for 500 calories per day below that. http://www.exrx.net/Calculators/CalRequire.html This website suggests that 2000 would be a good place to start. It may be that you are eating too few calories rather than too many. Is your health good? How sure are you that you are recording calorie intake accurately? Eating a bit more protein might help. People here usually suggest around 1gm/pound bodyweight. Ray -- rmnsuk 273/192/182 |
#7
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"Tom (2)" wrote in message
... Trying to loose weight and getting nowhere. I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. I've been treadmilling 6 days/week, 45 minutes, maintaining a heart rate of 120. Telling us your heart rate isn't very helpful (HR at a given work level varies a lot from person to person), but this seems too low to correspond to any sort of serious exercise. You'd do better to find a work level that you can keep up for the full 45 minutes, but which is not easy (so you'd be unable to keep it up for say an hour and a half). You might also want to consider doing (some of) the work on a bike (real if possible, which is much more fun), which is probably nicer on your knees and hips. Resistance weight lifting 3 times a week. (this means on days where I do both aerobics and lifting weights, a split the two activities by 6-7 hours). Last summer I lost 35 lbs by eating and exercising less (30 min treadmill followed by 30 minutes weight lifting x 6 days/week) and eating 1200-1300 cal/day. I am tempted to go back to last years plan but my common sense says it's not healthy and I made little muscle progress with my diet so low. I'd tend to agree; if you do more work in your cardio sessions, though, you should find yourself losing weight without having to eat less. BTW, I didn't regain my weight, I just want to loose more. My goal is to loose 30-40 lbs. I'd guess from your post that you're fairly muscular; however you probably ought to think about either your target for weight loss or your current body fat percentage; the figures you give suggest that you want to end up with no body fat at all (since you're talking about making muscle progress I assume you don't want to lose any muscle), which isn't possible while still alive. Peter |
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On Sun, 11 Jul 2004 21:29:06 GMT, ray miller
wrote: On 11 Jul 2004 10:32:42 -0700, (The Voice of Reason) wrote: "Tom (2)" wrote in message . .. Trying to loose weight and getting nowhere. I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. I'm no expert, but perhaps try eating around 2000 calories a day. Do you know how many calories you were eating before this latest attempt at losing weight. When your weight was static for a while? You should try for 500 calories per day below that. My weight ws static at 2000 calories. But then my weight is still static at 1500 calories. http://www.exrx.net/Calculators/CalRequire.html This website suggests that 2000 would be a good place to start. It may be that you are eating too few calories rather than too many. Is your health good? How sure are you that you are recording calorie intake accurately? Eating a bit more protein might help. People here usually suggest around 1gm/pound bodyweight. I will increase my protein, but I find different numbers on what protein intake should be. There's 1 gm/pound, 1 gram/pound of lean mass, etc. Ray |
#9
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On Sun, 11 Jul 2004 22:34:54 +0100, "Peter Allen"
wrote: "Tom (2)" wrote in message .. . Trying to loose weight and getting nowhere. I'm a 52 year old male who is 5'9" and weighs 210 lbs. I've been on a 1500-1600 cal/day diet, 125g of protein, 15-20% fat. I've been treadmilling 6 days/week, 45 minutes, maintaining a heart rate of 120. Telling us your heart rate isn't very helpful (HR at a given work level varies a lot from person to person), but this seems too low to correspond to any sort of serious exercise. My minimum fat-burn heart rate is 108, if you can believe the info on the treadmill. And I'm at 122ish. I am 30-40 lbs overweight and do have coronary arteries influenced by a few thousand hamburgers, so I'll move up gently. You'd do better to find a work level that you can keep up for the full 45 minutes, but which is not easy (so you'd be unable to keep it up for say an hour and a half). You might also want to consider doing (some of) the work on a bike (real if possible, which is much more fun), which is probably nicer on your knees and hips. Resistance weight lifting 3 times a week. (this means on days where I do both aerobics and lifting weights, a split the two activities by 6-7 hours). Last summer I lost 35 lbs by eating and exercising less (30 min treadmill followed by 30 minutes weight lifting x 6 days/week) and eating 1200-1300 cal/day. I am tempted to go back to last years plan but my common sense says it's not healthy and I made little muscle progress with my diet so low. I'd tend to agree; if you do more work in your cardio sessions, though, you should find yourself losing weight without having to eat less. BTW, I didn't regain my weight, I just want to loose more. My goal is to loose 30-40 lbs. I'd guess from your post that you're fairly muscular; Not really, but what I do have I want to keep. The gym personnel did the caliper thing to determine my percentage of fat. I actually did it twice with two different trainers to see how they differed. One said my fat was at 33% and the other said 39%. Both numbers say too fat. But the two numbers also suggest the staff may not be competent. however you probably ought to think about either your target for weight loss or your current body fat percentage; the figures you give suggest that you want to end up with no body fat at all (since you're talking about making muscle progress I assume you don't want to lose any muscle), which isn't possible while still alive. Peter |
#10
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