How I Lost Twenty Pounds

  • swimbikerun

    Posts: 2835

    Sep 15, 2009 5:12 AM GMT
    I count my calorie expenditure and consumption very accurately.
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    Sep 15, 2009 1:15 PM GMT
    swimbikerun saidI count my calorie expenditure and consumption very accurately.



    I lost 20 lbs and 4 sizes in 3 months doing P90X - I counted calories using www.myfitnesspal.com - I even weighed and measured everything - wait, I still do....

    Studies show people incorrectly estimate portions by up to 136% (underestimate, that is) - so that's a lot of uncounted calories icon_smile.gif



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    Sep 15, 2009 1:28 PM GMT
    10 months took off 20Kg by calorie counting. Now I've just got the last 18 to go ^_^
  • swimbikerun

    Posts: 2835

    Sep 15, 2009 2:38 PM GMT
    pjp201 said
    swimbikerun saidI count my calorie expenditure and consumption very accurately.



    I lost 20 lbs and 4 sizes in 3 months doing P90X - I counted calories using www.myfitnesspal.com - I even weighed and measured everything - wait, I still do....

    Studies show people incorrectly estimate portions by up to 136% (underestimate, that is) - so that's a lot of uncounted calories icon_smile.gif





    I wish I had known the secret earlier!
    I dropped weight until my body reached homeostasis at 175 and 15% BF.
    I'm also tracking my nutrients, so I can take my diet even further.

    Really, after all these years the number one thing to losing fat is simply calorie counting.

    Oh and I use the iPhone app, LoseIt!
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    Sep 15, 2009 6:41 PM GMT
    Almost exactly the same process as PJP201, except:
    - Used www.fitday.com for logging calories and activities.
    - Did swimming, hiking (usually with a weighted backpack), mtn biking (had to start on a wind trainer because of my lousy condition), and some circuit workouts i put together from the great RJ workouts.

    And I acquired a fine collection of measuring cups and spoons while developing my new portion control obsession. At last count, nine measuring cups. Intervention, anyone?
  • jrs1

    Posts: 4388

    Sep 15, 2009 6:49 PM GMT


    hey, congrats! it's easier to start something than to stick with it. good for you!
  • swimbikerun

    Posts: 2835

    Sep 15, 2009 6:57 PM GMT
    I used to think that if I worked out a lot, then I should be OK on calories but I wasn't.
    It is not until one starts thoroughly tracking caloric intake that it possible to reduce fat.
  • Delivis

    Posts: 2332

    Sep 15, 2009 6:57 PM GMT
    calories in:calories out

    all there is to it when you get to the bottom line
  • swimbikerun

    Posts: 2835

    Sep 15, 2009 7:02 PM GMT
    Delivis saidcalories in:calories out

    all there is to it when you get to the bottom line
    But there are so many books and articles and crap that get in the way of that.
    Here's an article about getting ripped:
    http://www.foxnews.com/story/0,2933,549024,00.html

    Clearly the first step in getting ripped is: losing fat! Sure, working out plays a part but calories are king.

    If I were to write a diet book, this would be the text on the only page:

    calories in:calories out
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    Sep 15, 2009 7:04 PM GMT
    I use LoseIt for the iPhone app as well, and I've taken off 31 pounds since January (down to 15% bodyfat, yay!). Nine more to go, and then back to bulking ....
  • swimbikerun

    Posts: 2835

    Sep 15, 2009 7:26 PM GMT
    thecureforeverything saidI use LoseIt for the iPhone app as well, and I've taken off 31 pounds since January (down to 15% bodyfat, yay!). Nine more to go, and then back to bulking ....
    I wonder if 15% BF is a homeostasis for most people.
    I wanted to take it right down to 5% BF but my body simply stopped losing weight, even after I increasing cardio.
    Famine mode! The body is really an incredible machine.
    Now I've increased my calories and I've never felt better.

    I've taken up weights again too, since muscle building burns calories as well. I also make sure that I'm consuming enough protein. This is automatically calculated with LoseIt! Amazing!
  • swimbikerun

    Posts: 2835

    Sep 15, 2009 7:42 PM GMT
    gidopey saidI was using an excel spreadsheet, until I saw this post and JP's website..www.myfitnesspal.com.

    It is better tracker than what I was using, however, using the excel spreadsheet I still manage to lose 204 lbs in 9 months and went from 46% Body fat to 14%.

    After entering in some of my information I found out that I was still over consuming my calorie intake. So maybe the last 19 lbs and 4% body fat will be easier to track and more detailed.

    I figure after looking into the site more I can use this properly in order to track the correct calories for when I go into body building.

    I wonder is I should also get a new scale and a new set of measuring cups and spoons?

    Question: Does anyone know how to count the calories when you go out for dinner or over to a friends place?icon_question.gif Or a suggestion on how to be able to "count" when you are not 100% sure how they are cooking it or the real weight of the food or..

    Congrats! Interesting, again 14% BF. hmmm...
    I would suggest getting a Tanita body fat scale. It is not 100% accurate but it gives a pretty good idea.
    As for dining out, I skip "mystery" sauces and stick with plain meat, grilled or broiled.
    LoseIt! also contains data for some popular restaurants.
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    Sep 15, 2009 7:44 PM GMT
    myfitnesspal does have the nutritional information for some chain food restaurants (and not all fast food ones either - I found Bonefish grill in there). Otherwise you're kind of back to guesstimating which is often wrong.

    It's a challenge to strike the right balance betyween responsible caloric montiroing and eating disorder obsession icon_smile.gif

    I'd like to think I have leveled off to something more normal now but I was defintely in crazyland in the beginning - the funny thing is - it worked icon_smile.gif

  • swimbikerun

    Posts: 2835

    Sep 15, 2009 7:56 PM GMT
    pjp201 said
    It's a challenge to strike the right balance betyween responsible caloric montiroing and eating disorder obsession icon_smile.gif

    The problem for me is: I'm a TOTAL iPhone addict!
    Love it so much, moving to iPhoneWorld!
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    Sep 15, 2009 8:42 PM GMT
    Nutrition for You obviously worked for me.
  • swimbikerun

    Posts: 2835

    Sep 15, 2009 9:23 PM GMT
    matt45710 saidNutrition for You obviously worked for me.
    Yay! Oh and I noticed you were also at around 15% BF. Hmmm...
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    Sep 15, 2009 9:27 PM GMT
    Calorie tracking websites:

    www.sparkpeople.com


    www.fitday.com


    www.weightlossresources.co.uk
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    Sep 15, 2009 10:18 PM GMT
    swimbikerun said
    matt45710 saidNutrition for You obviously worked for me.
    Yay! Oh and I noticed you were also at around 15% BF. Hmmm...


    We'll I was at 16.6% in July when I visitied Manuel's office in SF. I don't know where I am now, but I don't think I'm there yet. We figured I'd have to get down to 147 or so if I wanted to get to 12%. Right now, I'm recovering from a serious illness, so I'm just trying to be well.

  • somedaytoo

    Posts: 704

    Sep 15, 2009 10:57 PM GMT
    Lost 8 lbs in 3 weeks.
    Ate only lean meats and green veggies. Low sugar variety.
    Also, cut all meal portions in half. Small snack between meals. Just enough food to keep the hunger pains away.
  • swimbikerun

    Posts: 2835

    Sep 16, 2009 3:11 AM GMT
    somedaytoo saidLost 8 lbs in 3 weeks.
    Ate only lean meats and green veggies. Low sugar variety.
    Also, cut all meal portions in half. Small snack between meals. Just enough food to keep the hunger pains away.
    Oi that can be dangerous!
    Two pounds per week is the recommended maximum!!!
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    Sep 18, 2009 7:16 PM GMT
    I would say mines was the easiest 20lb loss. Got down with viral, was sick two weeks. Boom 20lbs down. Though would not recommed to anyone else, lol
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    Sep 19, 2009 5:07 PM GMT
    I lost nearly 30lb in less than a month. My jaw froze shut and I couldnĀ“t eat at all. I literally starved.

    When I got better I gained it all back in less than a month after eating like a ravenous wolf for 4 solid weeks. GOt back to the same weight but body composition was not as lean. Moral of the story: crash diets, both intentional and unintentional, DO NOT WORK and as soon as you stop them you go back to where you were.
  • swimbikerun

    Posts: 2835

    Sep 21, 2009 10:36 PM GMT
    gidopey said


    However we have agreed that my goal of 10% at 229 lbs is ideal for me. After all that I would still be carrying about 22.9 lbs of fat on my body. What really has me baffled is the increase in amount of calories that one needs to consume to build a lot of muscle. Does increasing calorie intake make sense if you want to build muscle?

    I'm not sure about increasing calories to increase muscle mass. I do not think it is necessary since one can only ever hope to gain no more than six pounds pure year of lean muscle mass.
    Given that, you can see it would only require a small caloric increase. If you are tracking your calories, then you only need to eat enough to maintain your weight if you are at a good level for bodyfat. Any increase in metabolism will simply then start to exchange fat reserves for muscle growth. It might be better focus on an increase in protein in your diet to aid muscle growth.
    If I'm wrong, please someone step in with the correct information.

    Here's a great article about using calorie tracking to reduce bodyfat:

    http://www.huffingtonpost.com/2009/02/25/lowcarb-lowfat-study-find_n_170056.html
  • swimbikerun

    Posts: 2835

    Sep 22, 2009 1:36 PM GMT
    gidopey saidI was using an excel spreadsheet, until I saw this post and JP's website..www.myfitnesspal.com.

    It is better tracker than what I was using, however, using the excel spreadsheet I still manage to lose 204 lbs in 9 months and went from 46% Body fat to 14%.

    After entering in some of my information I found out that I was still over consuming my calorie intake. So maybe the last 19 lbs and 4% body fat will be easier to track and more detailed.

    I figure after looking into the site more I can use this properly in order to track the correct calories for when I go into body building.

    I wonder is I should also get a new scale and a new set of measuring cups and spoons?

    Question: Does anyone know how to count the calories when you go out for dinner or over to a friends place?icon_question.gif Or a suggestion on how to be able to "count" when you are not 100% sure how they are cooking it or the real weight of the food or..
    ]
    If you are 6'6" and have a bodyfat percentage of 10% and weight 229 that gives you a FFMI of 25, which would place you body type at the most muscular possible without doing steroids.
    That is quite a goal!

    http://www.naturalphysiques.com/tools.php?itemid=28