Before, During and After Competition

  • rjtmmd

    Posts: 20

    Oct 12, 2015 11:03 PM GMT
    Interested in joining/following me on a quest for improved fitness?

    I’m willing to post photos, stats and updates as motivation to keep me committed.

    This past month, I’ve been eating like a bear preparing for hibernation. Normally, I tend to be on the thin side. My weight has changed from 148.7lb to 157.5lb today (BMI 22.2%). I’m late 40s, 5’9” and have been doing a maintenance oriented exercise program. That changes as of today.

    My plan is to cut calories and up the workout intensity. Drug free – will only take vitamins and DHEA

    Want to join me? Post your progress & pics to inspire me and others. You can see it as a coopetition. No prizes - other than being in better shape

    Let me know if there is interest either joining or keeping up with my posts.
  • rjtmmd

    Posts: 20

    Oct 14, 2015 11:45 AM GMT
    Two days are history.

    Day one: Chest workout, 20 minutes elliptical, and approx. calorie intake = 900.
    Day two: Back/shoulder workout and approx. calorie intake = 1,400.

    Weight = 155.1lb with bmi of 21.9% (down 2.4 lbs and 0.3%).

    Happy with progress especially given the very short time.
    icon_biggrin.gif

    The calories consumed was much, much lower than what I was eating. Plus, vastly lower amounts of sugar and carbs. My tracker estimates:
    Monday - 12g sugar and 85g carbs
    Tuesday - 30g sugar and 100g carbs

  • rjtmmd

    Posts: 20

    Oct 15, 2015 1:17 PM GMT
    I have a hard time believing it, but the scale read 153.3lb this morning and 21.1% for BMI.

    That is 4 lbs in less than 4 days.
    Yesterday was 1,150 calories with 130g carbs and 42g sugar. The workout was 50 minutes on the elliptical.

    I mentioned posting pics. My profile pic is from a year ago. The others (of me standing) are from today.

  • rjtmmd

    Posts: 20

    Oct 16, 2015 3:07 AM GMT
    Day 4: 970 calories, 110g carbs, 52g sugar

    Leg workout

  • rjtmmd

    Posts: 20

    Oct 16, 2015 12:37 PM GMT
    This mornings weight = 152.3lb and BMI = 20.9

    My plan is to be quite strict with the diet during the week and be more flexible over the weekend. I usually go out to dinner a few times between Friday and Sunday, which I really enjoy. I'll have to try to find healthy options.

  • roadbikeRob

    Posts: 14354

    Oct 16, 2015 1:30 PM GMT
    rjtmmd saidThis mornings weight = 152.3lb and BMI = 20.9

    My plan is to be quite strict with the diet during the week and be more flexible over the weekend. I usually go out to dinner a few times between Friday and Sunday, which I really enjoy. I'll have to try to find healthy options.

    Good luck with finding healthy options. Most restaurants buy the cheapest food regardless of the ingredients. Especially when it comes to beef, most places favor the unhealthy corn fed beef over the much healthier grass fed beef. Sad but unfortunately true.
  • Posted by a hidden member.
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    Oct 17, 2015 12:55 AM GMT
    rjtmmd saidDay 4: 970 calories, 110g carbs, 52g sugar

    Leg workout



    Seems low.

    How are you determining your caloric needs?

    Harris-Benedict. Katch-McArdle. Calories per unit of weight, total or LBM.

    Or are you adjusting as you go along?
  • rjtmmd

    Posts: 20

    Oct 17, 2015 4:50 PM GMT
    Yes, it is low.

    Different ways of calorie estimation indicate 1,800 to 2,200 to maintain current weight.

    My goal was to loose the extra fat that I had packed on during the past month.

    Last nights dinner was considerably higher but I still think I managed to stay within the 'maintain' category for the day.

    I'm taking vitamins and eating lean proteins. I do need to adjust to add more veggies/fruits and plan to do this.

  • rjtmmd

    Posts: 20

    Oct 18, 2015 10:35 PM GMT
    Weekend went pretty much as expected.

    Saturday: weight = 153.4lb; 1895 calories; light workout
    Sunday: weight = 153.7lb; 2250 calories; day off from workouts

    Sunday's food was really off though. I was at a workshop with donuts, brownies, pizza, chips... A college student ordered the food for the day.


  • rjtmmd

    Posts: 20

    Oct 19, 2015 12:25 PM GMT
    This morning 153.6lb and 21.2% BMI
  • Posted by a hidden member.
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    Oct 19, 2015 4:30 PM GMT
    I'd find daily updates too exhausting to be motivational or productive.

    If I were you I'd switch it to weekly. But then I'm too lazy to be bothered with my own before & afters.

    But if you want to go the daily update route with minimal effort and REALLY motivate yourself and others (not to mention be "followed" and achieve a modicum of "fame," DO take daily selfies so you can assemble a year-long time lapse like THIS guy: https://www.youtube.com/watch?v=4ENbUij8KHY
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    Oct 20, 2015 2:50 AM GMT
    lol strong lack of diet consistency, and why are you only posting ur carbs and sugar?? Sugar doesn't even really matter when it comes to fat loss its just a carb that gets digested faster and leaves you feeling empty and craving more. I would also worry less about the weight and more about ur measurements/ how u look in the mirror.
  • rjtmmd

    Posts: 20

    Oct 20, 2015 12:54 PM GMT
    Today 152.4lb and 20.8%BMI
    Yesterday was 1150 calories

    My average calories/day for week one = 1388
    One day above recommended calorie intake
    Weight loss for week 1 = 5.1 lbs

    I'm happy with the progress.icon_biggrin.gif

  • rjtmmd

    Posts: 20

    Oct 20, 2015 1:24 PM GMT
    Uploaded new photos of this week - all white jock.

    Not an obvious change but I can tell it with how clothes fit.
  • rjtmmd

    Posts: 20

    Oct 26, 2015 1:03 PM GMT
    Starting week 2

    Weight as of today 150.6lb.
    A 1.8lb decrease from last week and 6.9lb total.

    Last week had some challenges for the diet/exercise. I had to spend a couple of days on the road for work and it seems large events/dinners mean few healthy options. Small portions seemed to be the smart thing to choose.

  • rjtmmd

    Posts: 20

    Oct 30, 2015 12:37 PM GMT
    Today's weight = 148.1 lb and 19.7% BMI

    icon_smile.gif
  • rjtmmd

    Posts: 20

    Nov 01, 2015 5:36 PM GMT
    Hmm,

    Weight 148.4 lb and bmi = 19.4

    That's still in the right direction.
    Working out (weights more than cardio); still keeping the sugars/carbs low in the diet.
  • rjtmmd

    Posts: 20

    Nov 02, 2015 1:02 PM GMT
    Starting week 3

    btw - I've been listing 'bmi' but that is actually body fat % according to my Aria scale. I do not trust that it is very accurate but it does show relative changes.

    Weight = 147.8 lb
    BF% = 19.4%

    Changes from previous week:
    weight 150.6 - 147.8 = 2.8lbs;
    BF% 20.3 - 19.4 = 0.9%

    Total change:
    weight 157.7 - 147.8 = 9.9lb;
    BF% 22.2 - 19.4 = 2.7%
  • rjtmmd

    Posts: 20

    Nov 10, 2015 2:22 AM GMT
    OK Weight has went up...
    However, body fat % continues to go down.

    148.8lbs and 18.8% body fat
  • rjtmmd

    Posts: 20

    Nov 19, 2015 12:59 PM GMT
    Sorry - it has been a few days.

    Weight = 144.5 lb and Body Fat % = 18.3%

    I've uploaded some new pics today - they are the ones with the Sievers underwear
  • rjtmmd

    Posts: 20

    Nov 30, 2015 2:26 PM GMT
    I made it through Thanksgiving!

    The meal was hosted by me and I did all of the cooking/baking etc. It was a traditional dinner and the recipes have an incredible amount of sugar and butter.

    My numbers this morning were 145.8lb and 18% body fat. Considering how much I ate and the lack of exercise due to guests - I'm very happy!

  • rjtmmd

    Posts: 20

    Dec 02, 2015 11:11 PM GMT
    After a normal couple of days staying in about the same range.

    144.8lb and 17.8% BF

    Back to the gym this week. Feels good to get the muscles working again. However, I am weak compared to what I was doing prior to Thanksgiving.
  • rjtmmd

    Posts: 20

    Dec 10, 2015 5:08 AM GMT
    143lb and closing in on 17% body fat.

    I'm keeping the calorie intake down and have been consistent with weight training and cardio 2 to 3 times/week.

    At some point, I'm going to have to change the diet. I've cut down on carbs and overall calories quite a bit.

    Anyone have a recommendation on a protein/lean supplement they like?

    When I was in my 20s, I did protein/weight gain drinks. Most tasted quite bad. The OK ones were high in sugar. Surely, things have progressed since then.

  • Hypertrophile

    Posts: 1021

    Dec 10, 2015 3:55 PM GMT
    rjtmmd saidStarting week 3

    btw - I've been listing 'bmi' but that is actually body fat % according to my Aria scale. I do not trust that

    it is very accurate but it does show relative changes.

    Weight = 147.8 lb
    BF% = 19.4%

    Changes from previous week:
    weight 150.6 - 147.8 = 2.8lbs;
    BF% 20.3 - 19.4 = 0.9%

    Total change:
    weight 157.7 - 147.8 = 9.9lb;
    BF% 22.2 - 19.4 = 2.7%


    Right. We don't care about actual numbers, unless trying to make weight for a contest, but we do care about trends. A scale and body fat measurements need only be consistent. Does your scale also tell you your muscle mass percentage?

    Also, I agree with taking weekly measurements. I find doing them every day can be frustrating. And if your aren't already doing so, take them on the same day under the same conditions. I do mine on Saturday's, first thing in the morning, before eating and after my BM.

    I was glad to see your comment about BMI (not to be confused with "BM" icon_smile.gif ). I was going to tell you how useless that measurement is.