Post-breakup Weight Loss Plan!

  • eye_meets_eye

    Posts: 5

    Dec 01, 2009 9:37 PM GMT
    Hey everyone! Sorry in advance for the length of this post.

    Okay, well, I went through a messy break-up last month, and the guy--the first guy I've really liked in a long time--basically ended it for various reasons, but the big reason was that although we really liked each other, the sexual chemistry wasn't there for him for some reason. We were best friends for about a year before deciding to date, and I know he had latent romantic feelings for me, but I guess those feelings were confusing because he wasn't actually sexually attracted to me. Has that ever happened to anyone else, where someone is in love with you mentally but not physically? I know he really wanted to be with me intimately, and we tried to make it work, but he just wasn't there sexually. I'm not sure if he was too focused on my not-so-awesome physique or what. Also, he thought I was too "girly." Now, it could be my look or maybe my mannerisms--I do tend to keep my hair long and I usually wear tight, dark jeans with boots and stuff, but I'm an artist and songwriter and full-time crazy person, and I'm going for more of an artsy indie/hipster/rocker look than what one would call "girly." (Or is that look "girly" to most people?)

    That perception of me is something I've been fighting since I was young, and I think a good bit of it lies in the fact that I've been overweight for most of my life. I carry a lot of weight in my hips for some reason, and my face is round and my eyes are large and I'm kind of just soft and round all over. That coupled with my mannerisms and longer hair I guess makes people assume I am (or want to be) a girl. I guess I have a pretty face, maybe, but I get asked all the time if I'm a guy or a girl. I think slimming down into a more masculine body and then cutting my hair--still keeping it longish but in a style that would suit a more masculine physique--would definitely help clear up the confusion. Sometimes I like to play up the androgyny, but I hate reading "no fats, no femmes" everywhere. I'm sure we're all familiar with that phrase, and unfortunately I think both of those would describe me at the moment. It doesn't usually bother me when strangers impose judgments and limitations--after all, they're strangers--but when it was my best-friend-turned-ex-boyfriend, I took it really hard.

    So I saw him for the first time since the break-up and it seemed like he'd lost weight since then; he'd been kinda stressed lately and friends have told me he feels extremely guilty about what happened between us, but mostly all I thought was "Damn, he looks good; he looks talk and skinny and I look short and fat" and then all the awful thoughts like "well, no wonder he didn't find me so attractive," etc., flooded into my brain. Really, though, I'm a pretty confident person all-around, and I know myself pretty well.... but I hate being plagued by these thoughts all the time lately, so I've finally decided to do a total overhaul of my fitness and begin my quest for a slim, masculine, healthy body. I just can't help but think that things might have turned out differently if I happened to be 5'10" and totally ripped, even if I acted and dressed the same way I do now. Body composition has so much to do with the way one's image is projected. I'm not really hoping to fix our relationship or anything, but I've been wanting to get in shape for a long time now; I guess I just needed a catalyst, so yay for angry breakups!

    Okay, enough about that. Sorry, had to vent. icon_evil.gif

    So before I moved to Tokyo a little over a year ago, I weighed about 110kg (245lb) and lost about 30kg just eating Japanese food and walking around everywhere. Currently I weigh 80kg (175lb) at a height of 173cm/5'8". I'm inclined to say that I'm an endomorph body type, but my shoulders are broad and wider than my waist and hips, so maybe I'm more of a mesomorph or somewhere in between.

    My goal weight, though maybe it sounds crazy, is about 59kg (130lbs), which is the lower end for my "ideal weight" based on age and height. I live in Asia and most guys my height here weigh even less than that--I've started to really like the Japanese body type, which is naturally very slender and lean, and although I'm definitely not Asian, I'd like to imitate that sort of body type. Of course, I'd like to get there without STARVING myself.

    Of course, I assume I'll be gaining weight in muscle, so it's not so much the weight I care about as it is my measurements and overall appearance. Right now I fight into a 32-33 waist jean, which I guess is average, but here in Japan a 33 is "XL" size and most clothing doesn't even run that high. I'd like to get down to a size 28, which I think I could do if I lost the extra 20kg (45lb) that I'm carrying around, and then finally be able to fit into skinny Japanese clothing, damnit!!

    But I doubt I'll ever have that slim Asian body type... though I can dream... so ideally I'd like to imitate a runner's or swimmer's build, with a body fat percentage on the lower end as well as overall body definition. Public pools are all closed for the season, and any other pools in Tokyo (there aren't many, believe me) are at hotels that charge exorbitant entrance fees. Gym memberships here in Tokyo are also expensive all across the board, about $100/month or more, and I'm a broke college student so that is definitely out of the question. So I've decided to create a workout plan based on calisthenics and HIIT for cardio, and bodyweight exercises for strength training.

    --------------------------------

    Sample routine:

    stretch/warm-up -- some simple yoga and Pilates moves, arm circles, etc

    calisthenics/cardio/HIIT -- 100 jumping jacks, 100 jump rope, 60sec sprint and 60sec jog/cooldown
    (repeat 10 times for a total of 1000 jumping jacks, 1000 jump rope, 10 mins sprint and 10 mins jog)

    bodyweight exercises -- 50 crunches, 20 pushups (can't do much more yet!), side crunches (30 on each side), burpees, Hindu squats, one-arm rows, etc...

    --------------------------------

    I would do this routine 4-5 days a week, perhaps with moderate variations each day. But I'm not so in-shape yet, and I only got through about 5 repetitions of the first cardio/calisthenics circuit today before wearing out.

    As far as the bodyweight routine goes, I guess I'll change it up as I see fit, incorporating more difficult moves. The cardio portion is focused mainly on the sprint interwoven with jumping rope and jumping jacks. Sometimes I do a full 15-minute HIIT walk/run session, but I'm just about exhausted after that and so I kind of like the idea of throwing in the jump rope and whatever else in between sprints. I also sometimes (maybe once a week) walk the full two hours it takes to get from my house to my school, which is a rather nice walk. I also plan on getting a bicycle soon and riding it basically to and from school every other day, which I think would take an hour each way at a vigorous pace--but I probably won't get the bike for a few more months.

    I would rather do more cardio than strength training, I guess, because I mostly just want to burn off the fat and be really slender. I want a good bit of muscle definition, too, though, but I hope I can achieve that by just gradually stepping up the intensity of various bodyweight exercises. I really don't have access to a gym but I can definitely acquire some basic weights, etc., though I would like to avoid that for whatever reason. I kind of just want to see how far my body can go on its own first. I'm also thinking of taking hip-hop dance classes soon, and maybe hot (bikram?) yoga, but I'm not sure how much that would assist me or if it's even necessary. I do love me some dance, though, lol.

    (cont. below)
  • Posted by a hidden member.
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    Dec 01, 2009 10:13 PM GMT
    Reevaluate your goal weight. You may like the Japanese body type but you need to work at being the best you can be for your body type. 130 is to thin on most guys who are 5'8" tall. Work at building muscle and losing fat. You will naturally slim down that way but you may way more.
    Good luck
  • KepaArg

    Posts: 1721

    Dec 01, 2009 10:45 PM GMT
    Which part of Tokyo are you living? I go there once a year to visit family, my grandma is from Den-en Choofu. From what I recall last year Gold's gym was 10000-14000 yen per month (my cousin goes to a Golds there in TKY). You should also check a Kuyakusho gym near you and more in the range 4000-4500 a month. Best of luck to you!

    This is random, but did you post article early in the year? I stumbled upon doing some research on Heidi Slimane (who I'm a big fan of) and Vogue Homme: Japan.

    http://www.weight-loss-forums.com/challenges/the_skinny_on_japan_in_other_wordstoo_fat_for_tokyo
  • eye_meets_eye

    Posts: 5

    Dec 01, 2009 10:58 PM GMT
    Haha yeah, that was me! Of course, I've lost quite a bit of weight since then. I live in Sangenjaya, by the way, which is a few stops from Shibuya. The closest gym is called Tipness, not sure how much it is, but actually I just discovered a nice public sports facility at Komazawa Olympic Park (20 mins walk from my house) which is like 400yen entrance for a few hours or something. Definitely affordable, and I think they have weights and treadmills and such, but I'd still rather just utilize the track at the park along with some basic bodyweight stuff like burpees, rows, squats, etc for now. Penny-pinching (yen-pinching?) at the moment, haha.
  • eye_meets_eye

    Posts: 5

    Dec 01, 2009 11:00 PM GMT
    (continued from first post -- spliced for length)

    As far as DIET is concerned, I'd like to think that I eat rather well, which is mostly due to the ease of eating healthy here in Japan. In fact, it's probably why I dropped 70 pounds over the course of the last year in the first place. For example, for dinner I usually eat a lot of greens, either sauteed or boiled, with soba noodles or something similar. I don't usually eat beef or pork and normally enjoy eating pescetarian but, actually, it's rather hard to eat totally vegetarian here because a lot of meals (onigiri, mabo, donburi, curry) contain beef, pork, chicken or whatever else. That aside, I think I've slipped with my diet lately and am trying to reformulate it for maximum weight loss, because I seem to have PLATEAUED at 80kgs. I can continue to eat as I have been, but the weight just isn't coming off like it was over the past year. icon_eek.gif So here's a typical meal plan for me currently:

    --------------------------------

    Breakfast: 2 eggs scrambled; 1 banana; 2 pieces of toast (white) OR blueberry bagel (150kcal, 1g fat); glass of skim milk w/scoop of soy protein; glass of 100% fruit/veg mix juice

    Snack: 1 energy/vitamin bar (150kcal, 14g protein, 9g fat, B vitamins), 1 onigiri (white rice ball w/fish, etc, inside -- usually 150kcal, 4g fat)

    Lunch: Salad with lettuce and dark greens, tomato, 1 tbsp homemade balsamic dressing; plain fat-free yogurt with jam or granola

    Dinner (sample 1): Sauteed vegetables (bok choy, spinach, zucchini, eggplant, bean sprouts, renkon) with 1/2 block of tofu; 1 serving of soba (buckwheat) noodles; 1 package of curry, mabo, or other sauce (usually 100 to 200kcal, 4 to 8g fat)
    Dinner (sample 2): 1 serving linguine pasta; homemade sauce using 1/3 can diced tomato, tomato puree, grated carrot, garlic; sauteed vegetables (spinach, eggplant, etc); 1 can of tuna or salmon (canned in oil--I haven't found any canned in water yet!!) or grilled chicken breast

    Snack: 1 apple; some dried fruit or granola; spoonful of peanut butter and jam w/crackers; chai/green tea or occasional cafe latte (200kcal, 4g fat)

    --------------------------------

    As healthy as food in Japan is, I do have some slight limitations. For starters, I would love to cut out white rice, but it's nearly impossible. Brown rice is, strangely, very expensive here. Whole-grain bread is also virtually nonexistent here, either, except in overpriced international supermarkets. Also, on the back of food labels, there is no distinction between saturated/unsat/trans fat; it's simply "fat" (in Japanese) with a number of total grams. There is also no distinction between sugar and total carbohydrates, and they usually do not list dietary fiber. (That said, even though food labels can be tricky in the States and the laws can be strange, you should be really thankful for all the nutrition info! It's not so bad for me but my roommate is diabetic and it can be a real hassle for him to just try and figure out how much sugar is in one food item simply because it's not listed separately from total carbs, etc.) Fruit can also be expensive here, so I stick mainly to apples and bananas while loading up as many veggies as possible.

    I'd like to say that I stick to this diet all the time, but that would probably be a lie. However, for the MOST part, that is the majority of food that I eat, like 85% of the time. Lots of greens, tofu, yogurt, some fruit, white rice, fish (sushi and sashimi) and lean meats (shabu-shabu/boiled beef slices, little to no fat, grilled chicken, etc).

    I'm starting now because I definitely don't want to gain the 10 breakup pounds and 10 holiday pounds and 10 whatever pounds over the course of the next few months. Every now and then I am tempted to go out for Thai food or Indian food--my major weaknesses--but I will definitely learn to resist those temptations during my fitness journey. I also plan to start drinking more water. My main areas of concern are face fat (chubby cheeks, double-chin, etc), flabby arms, love handles, thighs, and--hate to say it, but--"moobs," lol. Damn, I want those gone. I realize I'm going to have to severely watch my diet in later stages to get a low enough body fat percentage so that the abs will show through.

    I hope to lose a solid 2lb/week (or 1 kg/week for a total of 20 weeks). I'm somewhat concerned about loose skin, which is already starting to show up after dropping the first 70lbs (with little to no physical exertion on my part), but I'm hoping to combat that by drinking more water and increasing my intake of vitamin E, omega-3, etc. My first goal is to lose the first 10-15lb by mid-January before the next semester of school starts.

    I know everyone is is a unique snowflake and everyone's weight loss journey is different and blah, blah, blah, but I would like a rough estimate of how long you think it would take to lose my last remaining 40ish pounds while developing overall definition. Keep in mind that I'm starting out with basically NO muscle tone at all, so I'm not looking to be "ripped" or "shredded" but, you know, just nice and trim. Maybe 6 months, a whole year? I'm not really sure. I'm hoping to lose at least 8lb/4kg a month, so that's at least five months if I manage to lose weight at a steady pace.

    Tentative goal dates:
    1.5 months/January 15th - down 10 to 15 lb
    2.5 months/February 15th - down 20 lb
    3.5 months/March 15th (or by "White Day" in Japan) - down 30 lb total
    4.5 months/April 15th - down 40 lb
    5.5 months/May 15th - down 45lb

    Last 10lb are going to be the hardest! Hopefully I can get all done by the time next semester is over in April/May.

    I thoroughly welcome any tips and suggestions. This is really the first time I've done anything like this, so yeah... wish me luck!! Hopefully I will be able to post some "before" pictures soon, but until then I'll just leave you with some images of hot guys whose bodies I like, in order to give an idea of the kind of physique I'm going for. There's actually a few different body types here, but I find them all attractive for one reason or another, so bear with me.

    http://community.travelchinaguide.com/photo/5120/51208140303081.jpg
    http://2.bp.blogspot.com/_iDOGk2NLj6s/RZT4pWMenwI/AAAAAAAAAIk/f1l8DmLT6-I/s1600-h/4EH.jpg
    http://image.guardian.co.uk/sys-images/Music/Pix/pictures/2007/02/16/horrors460.jpg
    http://4.bp.blogspot.com/_YYlYhYOjf6Q/SeIbqaRiESI/AAAAAAAACFE/bF2Hl-6Yy5o/s1600-h/RAIN1.jpg
    http://i56.photobucket.com/albums/g185/sgtmama/mademadedane/800px-Fate19.jpg
    http://2.bp.blogspot.com/_YYlYhYOjf6Q/SabHEdb8VJI/AAAAAAAACD8/rc7S_UViM8M/s1600-h/jae+joong.bmp
    http://i.models.com/feed/uploads/1026430912_orig_vhj.jpg
    http://4.bp.blogspot.com/_30V00mdlp2E/SXylYhxn2cI/AAAAAAAAC_Y/9mUST-zaV08/s400/emo+new+shirtless+46.jpg

    I dunno, I'm crazy. I figure if they can do it, so can I.

    Thanks!!!
  • eye_meets_eye

    Posts: 5

    Dec 01, 2009 11:07 PM GMT
    Side note--I actually can't believe you found that article I wrote, Kepa. That was almost a year ago...!!! Kudos icon_smile.gif That article was actually cross-posted from MensHealth.com, and I aaaaaalmost posted it here on RealJock but refrained because I was afraid of getting nasty comments for some reason. I got some pretty awful ones on MensHealth, from what I can recall.

    Also, Den-en-Chofu is a really nice area. I'm kind of jealous.
  • KepaArg

    Posts: 1721

    Dec 01, 2009 11:35 PM GMT
    I think a mix of weight training and cardio would be your best bet to lose fat and inches. Well winter is coming up there so I don't think it's a bad idea to join the gym since you won't be able to full maximize the outdoor parks. I don't think white rice is necessarily a problem, I eat it twice sometimes three times a day. Sometimes plain with some shoyu and furikake. Again, I'm not expert and like you I eat curry, mabodofu, kurimu shitu, udon, ramen, karepan, and mochi, steaks, salads, greens, and veggies throughout the week. Kare is my staple though ;). But I would up your protein intake and limit the soy protein and try to find some other sources. I know there are health food stores there in Tokyo and home to largest fish market in the world.

    Yes, I know onigiri, but I prefer it with ume! ;)

    If you are really wanting to change yourself, set your mind to it and do it! icon_smile.gif

    Also don't obsess over other people's bodies. Like the other poster said, do what's best for your body even if it's not exactly the same as the Japanese.
  • eye_meets_eye

    Posts: 5

    Dec 02, 2009 12:11 AM GMT
    Haha, もちろんインドカレーなどチョ~好きだけど俺がよく食べるなら太っちゃうと思う icon_eek.gif Mochi, too--I love, love, love, love daifuku and anpan, etc. Is mochi fattening? I dunno. But I try to stay away from kuriimu anything, and generally stay away from any one item or meal that's over 10g of fat. I guess I get a good bit of protein from when I eat daifuku or anything else with bean paste... also lately I've been making shabu-shabu icon_smile.gif yum. I love it because the fat just boils right off, lol, and it's not greasy like yakiniku or anything. It's also nabe season, can't wait to have a nabe party!

    But yeah, some of the health food stores and international markets in Tokyo are incredible. They're just soooooooo expensiiiiiiiive. fuuuuuuuuuck. Whatever, 30 to 40 pounds, no big deal, it's gonna get done. Actually, I checked your profile and you seem to be the same height as me and you happen to have a similar body shape/weight/proportion to what I'm looking to achieve, I guess... then again you are part Japanese, haha.... but would you say you do more cardio or more strength training normally to maintain your physique? Did you ever work out in order to lose weight or were you focused on bulking up?

    Anyway, feel free to hit me up if you're ever in Tokyo, new friends are always nice in this crazy, crazy place~~~
  • MikemikeMike

    Posts: 6932

    Dec 02, 2009 5:39 PM GMT
    I actually though your main pic looks like Milla Jojovic sister??
  • Posted by a hidden member.
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    Dec 02, 2009 5:53 PM GMT
    From what I've read in your incomplete profile, and from what you've said here, I'd venture a guess that you have an eating disorder and deep issues of personal esteem.

    My suggestion is that you seek a clinical psychologist to review all this with.

    It sounds you have deep issues with trying to be diminutive, something that very well could not be your body type.

    Don't put this off. You should see a professional mental health worker as soon as you can.

    Starvation is NEVER attractive.
  • KepaArg

    Posts: 1721

    Dec 02, 2009 6:08 PM GMT
    eye_meets_eye saidHaha, もちろんインドカレーなどチョ~好きだけど俺がよく食べるなら太っちゃうと思う icon_eek.gif Mochi, too--I love, love, love, love daifuku and anpan, etc. Is mochi fattening? I dunno. But I try to stay away from kuriimu anything, and generally stay away from any one item or meal that's over 10g of fat. I guess I get a good bit of protein from when I eat daifuku or anything else with bean paste... also lately I've been making shabu-shabu icon_smile.gif yum. I love it because the fat just boils right off, lol, and it's not greasy like yakiniku or anything. It's also nabe season, can't wait to have a nabe party!

    But yeah, some of the health food stores and international markets in Tokyo are incredible. They're just soooooooo expensiiiiiiiive. fuuuuuuuuuck. Whatever, 30 to 40 pounds, no big deal, it's gonna get done. Actually, I checked your profile and you seem to be the same height as me and you happen to have a similar body shape/weight/proportion to what I'm looking to achieve, I guess... then again you are part Japanese, haha.... but would you say you do more cardio or more strength training normally to maintain your physique? Did you ever work out in order to lose weight or were you focused on bulking up?

    Anyway, feel free to hit me up if you're ever in Tokyo, new friends are always nice in this crazy, crazy place~~~


    Kon eye_meets_eye,

    Mmmm...Shabu shabu I miss that, and it never gets cold enough in Argentina to make it. I also miss unagidon and natto (impossible to get here even at the Japanese market). jeje Indian curry not a huge fan of, prefer the Japanese or Thai versions! Yes, Tokyo is the only place I know where melon can cost you almost as much as months gym membership.

    I´m not focused on bulking up, I would like to add some muscle on my shoulders and chest, but I would prefer to have a lean and defined look. I think it matches my body and what I like and want for myself. Plus I love shopping for clothes in Tokyo and it´s not as fun if your too bulk/too much muscle or on the chubbier.

    To be honest, I have never really tried to lose weight, but I always stay active. Like Tokyo here in Buenos Aires I walk alot, play football, swim, rock climb.

    I think both cardio and weight training are imporant. To lose fat and lean out you need to build muscle. I would check also for a spinning class if they have them there, it´s great cardio work out and will help you legs and butt (biggest muscle group) while helping some in your abs and core. You could also trying doing HIIT cardio which, I haven´t done personally but my friend here swears by hit.

    Check out this site below, the guy is an interesting writer and focus more on lean bodies versus the bulky body builder look. You can find some work out tips, with video demos, and has information on food.

    www.fitnessblackbook.com

    Take care, I´ll probably be in Japan in April or May, but will let you know!

    Mata ne!

    PS: Again you should do what's ideal for your body type!
  • Posted by a hidden member.
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    Dec 15, 2009 4:39 AM GMT
    The honest answer was that I didn't like any of the diets I tried, and so I kept going off them and eating what I did like. A diet, to me, was a temporary set of eating habits that I had to grit my teeth and endure until my weight went down. Once that happened, I went off the diet. comptia exams Then my weight went right back up, of course. The fact is, losing weight is harder for some people than it is for others. Whether lithium, lack of will power (my problem), or a frantically busy schedule is the culprit doesn't really matter; it's just hard to lose weight. So, to lose weight, ibm exams I designed a diet that's so much fun I'll never be tempted to go off it: The Last Resort Weight-Loss Plan. If you can lose weight on a diet that's no fun, do it. This weight-loss plan is for those of us who can't; it's our last resort.
    Now I'm no longer gritting my teeth and enduring a temporary diet. My weight is no longer swinging up and down. hp exams Now I think of my eating pattern the way people think of "the diet of the caribou"; it's the way I eat, will always eat, and will always want to eat.