Can someone please lend an ear and some words of widsom?

  • Posted by a hidden member.
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    Aug 07, 2007 3:22 PM GMT
    I've gained 20 lbs over the past year more likely than not due to my binges. Now, I'm a former fattie, once 250, then down to 150, back up to 170. Last summer I wanted to start gaining muscle, so I've lifted (not enough apparently) and eaten my way to 190 in the past year. That's a little more than heavy for me at 6'0.
    I turned over a new leaf a couple of weeks ago. Bringing my calroic intake down to about 1600-1800 a day and began eating healhier things in general, also began jogging/walking every day for an hour. I finally got on the scale last night and I'm six lbs heavier than my starting point. 196!!
    I honestly feel like I'm about to lose my mind, because I remember being fat and it's awful. It feels like the smaller I want to be and the more I try to diet, the more I seem to gain.
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    Aug 07, 2007 3:36 PM GMT
    How do you get your 1600-1800 calories? I eat about 600 calories a day, with 300 from protein, 200 from carbs, and then I can have a little bit of sugar or fat in the last 100. I think calorie control alone isn't terribly effective.

    Also, have you been getting a lot of salt? Salt will make you retain water, which can make you heavier. Try avoiding salt, and also, if you can bear it pre-coffee, drink a pint of hot water infused with lemon juice first thing every day
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    Aug 08, 2007 12:42 AM GMT
    600 calories!!! This is way too low. That sounds more like a starvation diet. Young men need at least 2000 calories a day, particularly if they are exercising.

    Your body may well be holding on to as much weight as it can because it's not getting enough nutrients and is thinking that there's a famine on the way.
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    Aug 08, 2007 1:09 AM GMT

    It is a simple mathmatic formula...

    Calories IN should not exceed calories OUT.

    Your previous weight problems may have conditioned your metabolism and set points differently however.

    Reduce your calories by about a quarter for the next couple of monthes while at the same time increasing and varying your daily exercise.

    Add some swimming and biking to your routine, they are great exercises for burning calories.
    Try working up to alternating an hour of each one every other day along with whatever else it is you do.

    Keep it up. Good Luck!

    R

  • bigguysf

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    Aug 08, 2007 1:20 AM GMT
    First and foremost, I would say just cut yourself some slack and try to let go of all the value judgment stuff around it all. The more angst you carry with the "weight" issue, the harder it will be.

    Calories in being less than calories out is a good measure, as well as the quality of those calories. Moreover though, just watch your portions, eat smart, don't starve yourself, and try to be consistent with your eating patterns (what you eat and how you eat).

    Most of this isn't rocket science. It's simply just making an honest attempt to live a healthier lifestyle without extremes in eating, dieting, or exercise. And whatever you do, make sure it's something that you can continue as an easy part of your life.
    My two cents...
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    Aug 08, 2007 2:49 AM GMT
    Echoing redheadguy, if you bring your caloric intake down too quickly, I think it could definitely slow your metabolism. The body does have certain mechanisms built in to adjust metabolism to store fat during periods of plenty, and conserve it during times of famine.

    You don't mention much about your eating habits... If you aren't doing so already:

    --Try to keep your total caloric intake divided among several smaller meals.

    --Avoid fried foods, fast food, junk food etc., but don't deprive yourself to such an extent that you end up binging. You should have enough indulgences to not feel like you are punishing yourself.

    --You're 6' tall. 150lbs sounds way too thin for your frame, from what I'm thinking.

    --Keep in mind that it takes a LONG time to stabilize your body and get it to where you want it. Anyone who suggests otherwise is selling you something or doing something unhealthy.

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    Aug 08, 2007 3:40 AM GMT
    I don't think you should rely so much on the scale.. Weight is only meaningful to a certain extend.. Higher lean body mass to fat ratio is more important. And muscles weight more than fat... So if you ate healthier and exercised, but gained some weight, but actually did not gain size with your clothing, it is NOT a bad thing at all...

    You may also want to take a look at threads on cardiovascular and resistive training exercises theories:

    http://www.realjock.com/topic/16413/

    Hope you can find information there that will help you.
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    Aug 08, 2007 4:31 AM GMT
    I think you are worrying about it way too much. As others have said, watch what you eat and exercise. Do not start a diet. That would be the dumbest thing you could do. Heathy eating, reduced portions and exercise. That's what you need. It really isn't that difficult. I'm 5'11'' and weigh 150 lbs. I've weighed the same for 20 years. Watching what I eat and exercising have been the keys. Good luck and don't stress about it. Stress can be part of the problem. :)
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    Aug 08, 2007 9:15 AM GMT
    Well first off goet to know yuor food intake 1600-1800 is way too big a window and if you did that on the way up when building its no wonder it kinda went wrong.

    So start scrutinising your food intake us former fatties can never let go of the bigger picture as weigtlosers underestimate intake and weight gainers over estimate and then wonder why they dont get the desired result.

    Download these:

    www.admfitness.com/diet.doc
    www.admfitness.com/bfg.doc

    stick to it religiously and you wont go wrong as everyone that has done that to the letter has achieved those that start to add or vary go belly up! Simple reason is they think they knew better and the reality was they were not doing it right in the first place.

    As for exercise to burn calories well its the best way not to achieve as the investment in time often means that people simply fall off the wagon and as calories burnt in exercise is such a variable its a bad way to account for expenditure. Let the kitchen lose the fat and the gym retain the muscle

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    Aug 08, 2007 11:09 AM GMT
    The important thing to ask is: are your clothes fitting better? The weight is really just a number and doesn't indicate your body fat percentage or other pieces of information.

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    Aug 08, 2007 11:45 AM GMT
    Redhead, are you sure about that 2000 calories a day? That's quite a lot for someone trying to lose weight, no? It's like eight meals.
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    Aug 08, 2007 1:46 PM GMT
    First, I agree with the guys who have said don't worry so much about the number. The more important thing is if you're happy with how you look (and after looking at your pics, I'd say you have PLENTY to be happy with!).

    Second, I only concern myself with calories with respect to how much I'm stoking the furnace. So my response to colmdublin would be 2000 in one day is nothing if you've just gone biking for an hour and done some kind of weight training. If the most strenuous thing you did during the was get off the sofa and go to the fridge, then yeah, it's a lot :-)
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    Aug 08, 2007 1:55 PM GMT
    600 calories? Do you sing like Karen Carpenter?
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    Aug 08, 2007 2:04 PM GMT
    Is that very low? Really? I used to be huge, so I just worked out a diet for myself. It seems to work. If I get hungry, I drink iced water and do some crunches until the hungry goes away
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    Aug 08, 2007 2:06 PM GMT
    Ooo, McZing!

    Yeah, man, 600 calories is very low. You have to take in consideration your physical fitness level, your daily activities and your metabolic rate. Typically, an average male needs 1600-2000 calories a day.

    Maybe for those that are looking to gain weight, 600 calories a meal sounds reasonable.
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    Aug 09, 2007 7:51 AM GMT
    Well, I'd really like to thank you guys for the responses. They've been helpful. It wouldn't surprise me if I did just eat more consistently and healthfully in general that I'd end up more pleased with myself. It's just working in one of the country's leading, fatty restaurants doesn't help me after I've "dieted" all day and I come to work. I should start packing snacks or just stifle my hunger until I'm able to eat something better for me. Manageing my tendency to binge would also be really helpful.
    As far as the number on the scale in comparision to how my clothes fit as someone has asked. My clothes are tighter, particularly in my arms, chest, and shoulders which is a good thing, I guess and they're not much tighter elsewhere. I don't suppose it's appropriate for me to wear an XS to begin with.
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    Aug 09, 2007 9:52 AM GMT
    colm are you sure you're counting your calories properly? i should think even victoria beckham eats more than that a day.
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    Aug 09, 2007 1:17 PM GMT
    I'm fairly sure, yes. I read packages, and weigh everything. I do feel hungry most of the time, but if you ignore it, hunger tends to go away
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    Aug 09, 2007 2:01 PM GMT
    GHew: Packing snacks is the better route. You can control what you eat and how often you eat. If push comes to shove, since you work at said restaurant, perhaps you can cajole whoever is cooking to make something for you special?
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    Aug 09, 2007 2:24 PM GMT
    i was in the same boat as you man, just make sure to eat healthy and exercise daily.

    eat at least 3 meals that can sustain you so you don't become hungry between them, and if you do always eat fresh (not packaged). like instead of eating one of those cereal bars, eat broccolli or carrots, or some fruit.

    i think a main problem for people gaining weight is that they eat too much processed foods and pre-packaged foods. compair the calories between something like one of those boxed hamburgers and a fresh hamburger from the butcher and the nutrition facts are drastically different. maybe not for the calories (maybe 20-70) but more in the sodium, carbs and fats.

    so, my advice (as i was 232 at my highest and am now 170 and healthy) is to eat more fresh foods. cook for yourself the night before if you have no time before work and then bring it all in. i cook 2 chicken breasts a night then bring them to work the next day for my dinner and supper.

    after that just exercise man. lots of cardio, and weight training if you wanna build muscle. like someone else said, you need to get rid of calories you're not using to lose weight. and remember that about 3000 calories is ONE pound. so watch your intake!
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    Aug 09, 2007 8:10 PM GMT
    re comment on 2000 cals a day if that was aimed at me then no its not alot as a starting point.

    On 600 cals a day your body is going on major reserve mode if you were to switch up to 2000 tomorrow would be too big a jump but static calorie intake often leads to plateus. If you refeed your body every other week not only will you retain muscle but you will ensure the metabolism is revved up.

    Same goes for eating 6 times a day small and often is the best way.