The BLF Get-in-Shape Thread: (formerly, "A Newer, Thinner Rusty" Thread)....

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Pinetreebbs
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Well Done!

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The biggest thing was…all the rest of my “diets” I have thought/considered/convinced myself these were that “diets”
After a while I would get demotivated or lackadaisical and slide back putting back on the weight (or even more usually)

This go around I have told myself this ISN’T a diet and this is how I am going to eat from now on, changing the way I eat permanently
I guess with that mindset it makes it easier to push thru the hunger pangs/feeling of wanting to eat

It’s still early to do the happy dance…but unlike the others before I am not looking forward to “getting off of it” this time I am looking forward to pushing further

InfinitusEquitas
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Question for you guys.  I usually try to watch myself, and stop eating before I'm "full".  Outside of rare occasions, I really don't binge much.

My problem is, I had a big, decent sized breakfast at 9am, I estimate somewhat under 1000 calories.  Thing is by about 4:30-5 I'm getting hungry.  Based on all a couple of the calculators out there, with about 3000 calories I'm not gaining or losing.  Cutting down by more than half is not working for me.

The question is this.  How are you cramming in 1500-2000 calories into one meal, without feeling like it's just too much?

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InfinitusEquitas wrote:

Question for you guys.  I usually try to watch myself, and stop eating before I’m “full”.  Outside of rare occasions, I really don’t binge much.

My problem is, I had a big, decent sized breakfast at 9am, I estimate somewhat under 1000 calories.  Thing is by about 4:30-5 I’m getting hungry.

The question is this.  How are you cramming in ~1700 calories into one meal, without feeling like the hindenburg on it’s final flight?  (Basically how I felt after I went to an all you can eat last time.)

No..eat a regular meal…large meal until you are full
No need to leave the table hungry…make sure you are satisfied (don’t eat till you pop but don’t not not eat)

I ate like a moose before…I literally could eat 2-3x as much as anyone else, hoping my stomach shrinks down a bit as well!

Drink water to help get rid of the “hunger” and/or some tea/coffee (0-calorie drinks)

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InfinitusEquitas,

Whoa, 1000 calories is not enough. You might be interested in that Warrior Diet plan.  May be a better match for you.  Maybe not since the main meal is in the evening.

Like WarHawk, I'm a big eater.  So eating a big meal is easy for me.  I do find that I am getting full on less food yesterday and today.  I actually forced my self to eat more than I wanted, but not so much that I would feel sick.  I think I am actually eating more than I should, but I can adjust that down slightly as I get a better feel for this system.

WarHawk,

Tea has been making a big difference for me.  I think it has been a big part of making this work for me.  Tea has good nutrients in it too.  I just put a bag in my glass of water and let it cold steep.  After several refills, I replace the bag.

EDIT: Clarified wording above and added more content.

ImA4Wheelr
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This will be my last daily report.  I'm going to go to weekly reporting after my weekly weighing.

Didn't lose any weight from yesterday.  Expected this to happen soon as I lost so much the first few days.  I feel so much better in so many ways.  This looks like it will be a life changer for me.  Actually, life giver as I've been on an accelerated path to my grave. 

Rusty,

This plan is feeling more doable every day.  I don't know if the cravings are decreasing or if I'm not letting them hang out in my conscience.  I can't tell you how much of my life has been thinking I'm hungry, debating about eating something, eating something, and then feeling guilty about it (both during and as I ate).

Now, I eat as much and whatever I want once day without guilt.  Actually, I'm eating more than I want, but will cut back slowly as I shed my psychological dependency on food security.  It's so much more fun and enjoyable to eat now.  The rest of the day is not for food and I love it.  I am also finding myself craving better foods.  That part actually started happening on day 2.

I agree with you, you plan does seem to be a fail safe.   Thank you again bro.  Smile

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Well, it will be one week on Rusty's plan in a few hours and I feel great.  Weighed 279 this morning.  That's a whopping 16 lbs lighter.  I'm sure most of this weight was water in the first couple days.  I think much of the feeling better is the reduced load on my digestive system.  Blood sugar levels are so stable, even after meals.  I think it's because the excess gluclose from the meal is getting replenished  in the liver stores.  May also be that my pancreas only has to excrete insulin once a day now.  I use to regularly fall asleep on the couch in the evenings after dinner.  Since day 2, I haven't.

I had my concerns and doubts about Rusty's approach at first, but something about it resonated with me.  It makes sense since most of human history we have not been able to eat 5 nice small meals each day.  And what Rusty says is true.  It takes much more discipline to eat many small meals than to just eat one big meal each day.  The cravings only last for minutes and diminish as the days pass.

The biggest difference is that I now feel full long after a meal.  I use to get "hungry" sometimes less than an hour after eating a big meal.  And, I no longer get "Hangry", as my wife says I do so well.

I'm not totally to the "I can do this" stage yet, but I've had many moments in the last couple days where I felt that way.  I hope that I can accomplish what Rusty has.  I want this to be a permanent life style change.

EDIT:   Sorry had a few updates.  Done now.

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I’m elated to hear that. Since I know I’ve never been some super-human, it couldn’t just be me and my awesome willpower. lol Stick with it and the dream of thinness is yours, dude. Of that I have no doubt.

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ImA4Wheelr wrote:

Well, it will be one week on Rusty’s plan in a few hours and I feel great.  Weighed 279 this morning.  That’s a whopping 16 lbs lighter.

16 lbs in one week? WOW!!! Congratulations! :bigsmile:

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Weekly Report - Second week on Rusty's plan:

I can now say I really like it and I know this is a permanent life style change for me now.  I feel better so much better.  My blood sugar readings have not been this stable in at least 5 years (maybe more).  Hitting the high 80's upon waking and blood sugar elevations are normal after my meal.   I have to say that I can't believe how long I feel full after eating now.  I used to want to eat within an hour after a meal.  Now, I feel stuffed for 4 to 5 hours.  I actually look forward to when the "stuffed" feeling goes away.

I only lost 2 pounds this week.  I think I would have lost more if I didn't have super salty restaurant meals the last couple days.  I haven't had a chance to sweat or flush out all the excess sodium yet.  I can't believe how much I enjoy vegetables now.  Also find myself craving meat for a couple days after doing resistance activities that tear down muscles.   I may end up supplementing some protein in a "second meal" on days I'm really tore down.

Had several business social meals this week that were not during my lunch window.  I ate as little as possible to blend in and not make people wonder or feel uncomfortable.  I found my self getting the most healthy items at those events.  Usually, it's the other way around.

I'm thinking this next week is going to be a real good one.  So far, I've been eating huge meals.  I will be stepping down to a more rational sized plate of food.  Still going to get a big meal, but not huge.  This experience has made me realized that I have a food insecurity issue.  It's going to take time to shake it, but I think just continuing to follow Rusty's plan will take care of it.

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ImA4Wheelr wrote:

Weekly Report – Second week on Rusty’s plan:

I can now say I really like it and I know this is a permanent life style change for me now.  I feel better so much better. 

Too cool.

ImA4Wheelr wrote:
My blood sugar readings have not been this stable in at least 5 years (maybe more).  Hitting the high 80’s upon waking and blood sugar elevations are normal after my meal.  

You are awesome. 7 people are doing this and you and another diabetic I know is saying the same thing.

ImA4Wheelr wrote:
I have to say that I can’t believe how long I feel full after eating now.  I used to want to eat within an hour after a meal.  Now, I feel stuffed for 4 to 5 hours.  I actually look forward to when the “stuffed” feeling goes away.

And this is THE most amazing thing of all, something people don’t know or don’t realize. Your brain getting that signal that you are full is what not only lets you not think about food for the rest of the day, but lets you get that endorphine release to really kick up the activity level. And I told you you’d start falling in love with not being full. You’ve switched your body to being “full” on being empty. Truth be told, it sounds like it took me longer than it took you!

And those feelings get better and better. Within probably a month, you’ll start to enjoy still more vigorous activities right after you eat. This morning, I had a loaded triple-meat Whataburger, a large fries, a large onion rings, a jumbo-sized strawberries, blueberries, and blackberries with sugar sprinkles for about 2,800 calories, immediately after which I walked the dog for 1.5 miles. Didn’t tax me a bit. I wouldn’t want to run after eating, but short of that, I can dash about and do anything I need or want to.

ImA4Wheelr wrote:

I only lost 2 pounds this week.  I think I would have lost more if I didn’t have super salty restaurant meals the last couple days.  I haven’t had a chance to sweat or flush out all the excess sodium yet. 

You’ll probably find 2 or so pounds your average loss, plus or minus sometimes. When you get salty foods, try taking in extra tea. It helps jettison the salt.

ImA4Wheelr wrote:
I can’t believe how much I enjoy vegetables now. 

Yeppy. I’ve had meals consisting of little more than opened cans of veggies and fruits and some slices of the meat of my choice. So much water content that those tend to be your faster losing days.

ImA4Wheelr wrote:
Also find myself craving meat for a couple days after doing resistance activities that tear down muscles.   I may end up supplementing some protein in a “second meal” on days I’m really tore down.

That’s normal. I don’t often have all-protein days, but I’ve had days when I nearly did. You are starting to realize just how adaptive your cravings are. Listen to them and you’ll have an easier journey.

ImA4Wheelr wrote:

Had several business social meals this week that were not during my lunch window.  I ate as little as possible to blend in and not make people wonder or feel uncomfortable. 

Very cool. Being discreet about your efforts only helps you.

ImA4Wheelr wrote:
I found my self getting the most healthy items at those events.  Usually, it’s the other way around.

I’m thinking this next week is going to be a real good one.  So far, I’ve been eating huge meals.  I will be stepping down to a more rational sized plate of food.  Still going to get a big meal, but not huge. 

You are quite the level head. It took me way longer to experiment and come to grips with myself and get to making progress eating healthy and whatnot. And it only gets better. Nothing wrong with a hearty meal. You’ll continue to play around and perfect your routine for busy and not-so-busy days.

ImA4Wheelr wrote:
This experience has made me realized that I have a food insecurity issue.  It’s going to take time to shake it, but I think just continuing to follow Rusty’s plan will take care of it.

Feel good about yourself since it has taken me much longer than you to realize what you’ve already come to terms with — on how you can expand and conquer your fears of eating. Losing is only one part of the battle; eating healthy is the other. You are nailing both, it seems.

Even now, I’ve come to work on accepting that the occasional second meal and/or switching up eating times in a maintenance routine isn’t a thing to worry over. My mind clutches so tightly to staying with a routine since I have so many “weighty” emotions from back in the heavy days. My sister-in-law managed to break it to me just last night that I really needed to let up and not act like I was still a big dude. It’s funny how in one’s mind things tend to be as they once were. I know I’ve long since won the battle with every footstep on the pavement as I tread down my block, but the mind can resist crazily.

I am now 194, btw, and still seeing strength gains/firming. Always feels good.

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You’ve inspired me to try this method for losing weight, i’ve given up smoking and got a little round at the waist. Wish me luck i’m starting tomorrow.

Old-Lumens wrote:
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Best wishes cpfdaniel.  Just follow the advice Rusty has in the 2 links Rusty gave (one in the OP and one in one of the first few posts).

That transitionally period in the first few days is the hardest part.   It wasn't as hard as I expected it to be.  I just pretended there was no food around to eat.   I believe now that cravings are harder to wrestle down than actual hunger.  I can honestly say that I have only been actually hungry a couple times since I started this.  The good news is that the cravings diminish in intensity and become more fleeting.

Obviously, drink plenty fluids for your kidneys' sake.  I find that just letting a tea bag cold steep in my glass of water the easiest as I'm not one to make and carry pre-made tea.  For some reason, Nettle tea makes me feel satisfied, but all teas seem to help.

 

Rusty,

Thank you for the advice and words of encouragement.  If I am progressing any faster than you did, it is solely because I have the guidance of someone that already plowed the path and taken the time to pass on the knowledge gained.

Congrats on hitting 194.  With your height and the addition of muscle mass from resistance work, that sounds like a good weight to stay at.  What is you ultimate weight goal?

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cpfdaniel wrote:
You’ve inspired me to try this method for losing weight, i’ve given up smoking and got a little round at the waist. Wish me luck i’m starting tomorrow.

Super. Just go in with a clear, readied mind and you’ll rock out those results.

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ImA4Wheelr wrote:

Best wishes cpfdaniel.  Just follow the advice Rusty has in the 2 links Rusty gave (one in the OP and one in one of the first few posts).

That transitionally period in the first few days is the hardest part.   It wasn’t as hard as I expected it to be.  I just pretended there was no food around to eat.   I believe now that cravings are harder to wrestle down than actual hunger.  I can honestly say that I have only been actually hungry a couple times since I started this.  The good news is that the cravings diminish in intensity and become more fleeting.

Obviously, drink plenty fluids for your kidneys’ sake.  I find that just letting a tea bag cold steep in my glass of water the easiest as I’m not one to make and carry pre-made tea.  For some reason, Nettle tea makes me feel satisfied, but all teas seem to help.

 

Rusty,

Thank you for the advice and words of encouragement.  If I am progressing any faster than you did, it is solely because I have the guidance of someone that already plowed the path and taken the time to pass on the knowledge gained.

Congrats on hitting 194.  With your height and the addition of muscle mass from resistance work, that sounds like a good weight to stay at.  What is you ultimate weight goal?

My only goal now is tightening up/putting on some muscle, but weight-wise, I’m where I want to be. I figure in another six months or so, any remaining “pudge” will be history. And I’m not really even worried about that.

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I haven’t weighed myself yet…

I have slipped a few times and eaten a banana and some olives…but for the most part no longer gorging myself

overall I feel ALOT better…drinking green tea REAAAAALY helps with the food cravings!

I work nights so my days are flipped upside down from everyone elses. Still working it, but I have slipped some Sad

And yeah…I have noticed I get fuller faster, no longer wanting huge helpings of 2nd’s, I get full on one bowl (if I wait about 10-15 min after the meal I find I don’t want to go back for seconds…plus eating slower helps)

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Way (or “weigh”) to go!

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Weekly Report – Third week on Rusty’s plan:

This week was not good on many levels. A close family member to my wife had to go to the hospital last Saturday. She spent the week out of town staying with him and his family. He ended up passing away Thursday. May God bless his soul. He was a very good man.

A addition to the added stress of concern for my wife and her family, I didn’t eat particularly well. Mostly, because I was cooking for myself, but also because all my wife’s normal duties became mine. End result was that I didn’t eat quality food and I also cheated several evenings.

I didn’t loss any weight this week, but at least I didn’t gain any either. I’m going to trying making evening my meal window, instead of lunch. It just seems to me the time I want to eat most.

Hopefully, I will be reporting with more positive news next week.

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ImA4Wheelr wrote:
Weekly Report – Third week on Rusty’s plan:

This week was not good on many levels. A close family member to my wife had to go to the hospital last Saturday. She spent the week out of town staying with him and his family. He ended up passing away Thursday. May God bless his soul. He was a very good man.

A addition to the added stress of concern for my wife and her family, I didn’t eat particularly well. Mostly, because I was cooking for myself, but also because all my wife’s normal duties became mine. End result was that I didn’t eat quality food and I also cheated several evenings.

I didn’t loss any weight this week, but at least I didn’t gain any either. I’m going to trying making evening my meal window, instead of lunch. It just seems to me the time I want to eat most.

Hopefully, I will be reporting with more positive news next week.

So sorry to hear that, dude. My condolences.

But you didn’t gain (I wouldn’t have thought you would have), so don’t worry about not losing. Can’t lose every single week. My guess is you’ll blast right back to losing within a few days.

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I think I need a bit reading on this plan, I need to loose too
I’m sorry for your loss ImA4Wheelr

Mooooooo

salim
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Wow well done Rusty and everyone else on this.

You looks very smart in the after images it’s hard to believe it’s the same person.

salim
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Ps.. I’ve gone past this thread a few times and all the time I thought the title referred to some scratch build flashlight until I can went into it today… Looool

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That's awesome, Rusty! Congrats! 

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Still trucking…I slipped and ate some pickled okra and a few other things (a slice of salami wrapped in cheese slice with Texas Pete)

Still haven’t weighed myself

My pants are getting looser…a little not like falling down loose but I find myself having to re-adjust them because they are slipping more.

Still feel very good, still drinking tea to help the cravings (they are much less intense now but I still get them)

I think I am getting used to not eating large meals and whatnot…just a “regular” meal one time a day (with the occasional slip ups but not like eating a full pizza slip ups)

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Congratulations Rusty Joe. Very impressive accomplishment.

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Thank you for the condolences Rusty and Totilde.

I’m modding the plan slightly. For better or worse, it’s hard for a modder to not mod everything. When actually hungry (not just craving) during the day, I will eat a piece of fruit like an orange or an apple. I’m doing this because I don’t like including fruit in my meal (which will be in the evening).

An observation. When I include a dessert or simple sugar in my meal, I become very hungry later in the day. On the days I cheated, I had had dessert with the meal. So just carbs from veggies and whole grains from now on. That is what has worked on the days I didn’t cheat.

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Weekly Report – 4th week on Rusty’s plan:

This week was another challenging week on a couple levels, but a good week on other levels. Thankfully, it ended positive on all levels. My mother had to go to the hospital this week for couple days. It was scary, but the good folks at the hospital did a great job and it’s looking like she will be fine. She’s home now and getting stronger. I did better diet wise this time (compared to last with a similar situation), but I did cheat once.

The other challenge was an out of town wedding yesterday for one of my nieces. Great wedding and all, but it made following the plan difficult. I ended up eating 2 separate meals yesterday and a snack last night.

The great news is that despite the above, I lost 6 pounds this week. It would have been more if not for the above. I now weigh 271 and I’m very excited about stepping on the scale next week. Making evening my meal window really helped a lot. It was kind of cool have a big meal to look forward to after leaving work.

All in all, Rusty’s plan is really working for me. 24 pounds lost and have much more energy. It’s not a hopping around, bouncing off the walls type energy. It’s a continuous, even, lower level energy. In the evenings now, I don’t like sitting on the couch for long. I find myself doing stuff instead.

How are you other guys doing? How about you Rusty?

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Ah, I was waiting for your next update.

It’s good to hear you are trucking right along. Just remember: regardless of what others do, you are doing what you are doing. You shouldn’t need really any approval or support. You do what must be done. Don’t let those frequent social engagements that pop up and crisis times jinx you. There is nothing wrong at all with sipping a beverage while others eat. Then again, what you are doing is obviously working—and true to form for a modder, you are finding what works! That’s great! No one can knock that! Just don’t get sidetracked with time’s fleeting concerns.

One word of warning; as you seem to be experiencing, the sugar stuff does work against you in reigniting the old cravings flame (aka blood sugar spikes), especially at later points in your day. I learned this some time ago and found that my body was happier staying with sweet treats on certain days and none on others. Remember to not be afraid to change out the meal replacement beverages regularly, as this will increase their appetite supressant effect and your taste for them.

As far as I’m doing, well, hey, no worries for me at this point. My weight jumps beautifully between 194 and 202 and I maintain optimum functioning. This is good because I’m doing as I’ve done and have found that at 2,800 calories, I can maintain weight and be fairly active. Just took a while to see the effects. Once you’ve been losing for so, so long, your body wants to just keep on keeping on.

Had tons of fruit this week and one 3,805-calorie day. That day, I felt less great than the others. lol Whereas if I stay at 3,400 calories, I can be gruelingly active and feel just dandy still. Thing is, I find that I just don’t need to be that active, so I’ll follow my 2,800 norm. Several days of the week, I drop back to 1,800 and 2,000 calories and my body quickly drops down to around 197 or so lbs. It’s amazing how, at any given time, we have so much food and water in us, which significantly changes our weight. it’s nice to not be afraid of these fluctuations as I once was. I guess I can now say that having been in maintenance helps with that further.

Had a huge party last night. Was a blast. Had nothing, but this “breakfast”/dinner, had leftover Popeyes chicken, some green beans and rice, and then some blackberries, grapes, strawberries, and 3 apples. Totalled out at 2,615 calories (if I counted right—not that I really care). May get some good ole’ weightlifting in tonight after the hot date I got planned! Smile

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Weekly Report – 5th week on Rusty’s plan:

Life disrupting challenges continue, but all in all, progress was made this week. Actually, I think this new life style has helped me better deal with the challenges. I only lost a little over 2 pounds this week. Probably would have been more if I could have gotten some decent sleep. I weighed in at 268/269 this morning.

The only deviation I have taken from Rusty’s plan is to eat an orange or apple around noon to early afternoon and only if I’m hungry. I’d say that is about 50% of the days.

It’s funny, eating more than one meal no longer appeals to me. This is no longer a “diet” for me. It’s just how I eat and it’s effortless now.

Rusty Joe
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ImA4Wheelr wrote:
Weekly Report – 5th week on Rusty’s plan:

Life disrupting challenges continue, but all in all, progress was made this week. Actually, I think this new life style has helped me better deal with the challenges. I only lost a little over 2 pounds this week. Probably would have been more if I could have gotten some decent sleep. I weighed in at 268/269 this morning.

The only deviation I have taken from Rusty’s plan is to eat an orange or apple around noon to early afternoon and only if I’m hungry. I’d say that is about 50% of the days.

It’s funny, eating more than one meal no longer appeals to me. This is no longer a “diet” for me. It’s just how I eat and it’s effortless now.

Too cool, man. Too cool. So glad to hear it.

Just showed my new self to a whole bunch of peeps I used to work with—suffice it to say that Yours Truly was the talk of the party! Party

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