Losing different kinds of weights?

  • Posted by a hidden member.
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    Apr 18, 2009 3:05 PM GMT
    I’m kinda hoping to tap into the collective experience here. I’m your average middle age guy, with an average middle age spread. I finally decided I was not going to work with that anymore and joined a gym. I knew I had to make something good happen to help keep me motivated, so I did some reading in the hopes of getting a good start.

    What I have done is to start tracking what I eat fairly closely. I track my workouts as well. I realized quickly that my goal is not to really lose weight, so much as lose body fat (hope to get to12-15% bodyfat?). So I started my routine with a goal of working out 4 to 5 times a week, cardio and weights, and a dietary goal of about a -1,750 calorie deficit. I am 5’8”, started at 185, currently 39. According to my scale, for what it is worth, I started at about 25.2% body fat, working out to 46.6 pounds of body fat and 138.4 pounds of all the other useful stuff.

    While the scale and it’s body fat calculator’s accuracy are always in doubt, the first week showed a somewhat unrealistic loss of 8 pounds. The positive thing was that the body fat side showed a loss of 3.3 pounds of body fat, which fit right into the calorie math almost exactly. That accounted for the first 6 or 7 days. The last 3 have featured small, by steady gains in weight (5 pounds over 3 days currently at 181.6), though no real change in body fat weight (loss of a tenth of a pound).

    Even as I am writing this, I am looking at the numbers and telling myself that this is likely just a rebound as my system gets used to the new activity routine and change in eating habits. I am eating 4-5 times a day, in small amounts, I drink only water and drink it fairly constantly. My daily routine since starting has included a multivitamin, a workout style protein shake, creatine (in hopes of insuring I lose no muscle as I lose fat), and a fat burning supplement, for what it’s worth.

    It’s been 10 days. Except for the rebound weight or muscle/rehydration/whatever it is, the numbers look just like the calorie math would have predicted I suppose. I see that on an intellectual level. Burn 1,750 more calories than you use each day, lose half a pound of fat per day, lose just over 3 pounds of fat in a week. Great! Ignore the last 48 hours or so, keep plugging away and check back in next Wednesday. Things will probably keep looking good. I suppose it’s all emotional though, until I can really SEE results, the numbers just nag at me. Hell, once I can actually see the results, I probably won’t pay attention to the numbers so much, but I’m one of those analytical types who have to have data to work with to keep me in the game. I can’t just trust that it is going to do what I want, I have to be able to see that it is. It’s just that I can’t see it visually yet and I can’t fit into my other pair of jeans yet, so the data is all I have so far.

    I recognize that it has only been 10 days, and I need to just keep at it and let it happen and not over think it. I suppose I am just hoping to hear that others started out the same way and it will happen the way it is supposed to, perhaps even how it happened for them during the early weeks. I don’t have a workout partner or anything, so keeping my self motivation up is pretty important to keep me on the plan the way I have been so far. Even suggestions about how to make sure I make what I am doing as effective as possible would be great. It seems weird to ask for some sort of emotional support or silly reassurances, but I want to do this, I have decided it is important to me, so I’m willing to do something that feels silly if it might help get me where I want to be.

    Any advice, silliness in general, or ideas are welcome!
  • Posted by a hidden member.
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    Apr 20, 2009 5:50 PM GMT
    I'd recommend only getting on the scale once a week at the same time of day. I'd also suggest that you not count your calories. Go more on portion size. A portion of good protein the size of the palm of your hand and a portion of carbohydrates the size of your clenched fist. Don't over think it, sometimes less is more.
  • dionysus

    Posts: 420

    Apr 20, 2009 5:58 PM GMT
    the 8 lbs is usually not a good thing. although congrats on the drop, that's not something that should be constant. standard healthy weight loss is about 2 lbs, dependent of course on your initial body fat level. even 3 lbs is a bit 'iffy' in my book. since you're putting a 1,750 calorie deficit a day, i really dont think you're helping yourself and you might be putting your body into starvation mode. start using calipers instead of electrical impedence scales, which im sure you're using. and get yourself tested once a month, not daily. each day you flop a good 8-13 lbs within the day. example: wake up at lightest. and make sure you check your weight at the exact same time with the exact same circumstances. i would suggest right as you wake up. its usually your 'lightest' but its best to run at the same time so that the measurements are on the same level.

    but kick butt on the loss. i'm the same way with numbers and i do the same stuff. i overthink all my workouts and my diets. your best bet is to go absolutely crazy with numbers for two weeks and then just 'let it go.' normally you SEE and FEEL the differences before the scale changes, but sometimes, since you're doing it daily, the reverse may be true. but keep up signs on feeling faint, dizzy, excessively tired or starving yourself in check cuz those are wonderful borderline scenarios.


  • Posted by a hidden member.
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    Apr 20, 2009 6:22 PM GMT
    your caloric deficit is too large. you should not create a caloric deficit of more than 500 calories. what you are doing will put your body into starvation mode and you will start burning muscle instead of fat. also if you dont want to lose weight you should not be creating a caloric deficit period