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

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InfinitusEquitas
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Thanks for the kind words guys.  I wouldn't say I'm on the program as Rusty outlined it, more that I'm just generally watching to make sure that I have a high calorie deficit whenever possible, and keep track of calories on a day to day basis.

The rationing is very hard, part of the way I do it, is I force myself to chug a 16oz bottle of water before I eat, I have at least six bottles like that per day total, and most of all, everything I eat, I view in terms of what I have to do on the treadmill, or bike to burn it off.

The bike is fantastic at burning off calories... do 18-20mph for half an hour and that's 800 to a 1000 calories right there.  My only problem is, I started off doing too much, and my knees got very sore, so I keep it to just half hour, 40 minutes on the bike per session, and spend more time on the treadmill now. My goal is to burn off at least 1000 calories extra, five times a week, on top of my metabolic rate, which is ~2500.

Treadmill is slower... you can increase the pace at which you burn calories by increasing the incline... figure on about 10% increase in effort, for every 3 degrees you raise it.  Doing 4mph, at 9 degrees for 10 minutes leaves me very out of breath, but a lower incline like 3 degrees is doable for a while. Found out that a decrease, going downhill also burns more calories... and you can go faster.

I also fell of the wagon a for a bit... went to a buffet I used to go to a lot, and had a lot to eat.  Felt completely like crap the next day, wiped out at least 4 days of work.  Only option is to just keep going though.

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Congrats, all. Everyone seems to have taken a step or two up instead of down—some setbacks notwithstanding. I’m royally glad to hear it.

As most of you are now finding out, you have to be careful jumping off and back on OMAD. You will very easily make that a habit, and of course, when that happens, you will have to re-adjust back with great discomfort.

Adjusting back to one meal isn’t all that difficult without the common trigger foods. The trigger foods (cakes, candies, chips, etc) make things insanely hard, which is why it is advisable to give them a total no-go while you are in the prime losing phase (remember, they do NOTHING for you at all, so there is no sense in allowing them a place). You can bring them back in sure enough in maintenance (see below), but even then you have to be careful.

It is easy to see old habits re-appear. Just like that alcoholic friend I once had. He did so well for six years. And then he relapsed. Those jaudicey, yellowing eyes quickly returned, he was again arrested for public intox, and before we knew it, he had crawled into a drunkard’s grave. Once you toy with being out of control, it is hard to take that control back. Once gone, the momentum seems hard to get back. Sure, it may not seem to matter as much with food as opposed to substance abuse, but what you do today affects the you of tomorrow, and you keep putting off your long-term goals when you jump back off and say “this is good enough for now.” Get to where you want to be and then have a solid plan to stay there (again, see below).

My personal update: My current weight is 186.4 as I enjoy maintenance mode and continue to add back lean muscle. The easiest way to maintain weight with little OMAD form-factoring is actually quite fun and pliable; I now do 3 days strict OMAD with the other 4 as “eat anything you want when you want” days, and it all levels out. The times I am around my family or friends, I just eat when everyone else eats. It works out nicely, although my body still prefers to eat once and I often have to remind myself I need at least several big splurge days to keep where I am. This involves me going for “junk”-ish foods, if for no other reason, then to make up for some not-so-big eating days. Amazingly, even with trigger foods, I still find it hard to want to really chow down again. I add in Chinese foods and all sorts of fast foods on peak eating days just to get back those needed calories. If I top out at 4,500 calories, it just levels things off and I’ve got muscle-building tools + lots of extra energy. Lasts for several days, actually, and I have trouble wanting to follow up with another two splurge days.

My activity levels continue to stay high—with the occasional rest day due to some moderate arthritis that has developed in the knees and hips. But if I make a deal with my body to hit it hard consistently and then hike no more than, say, 3 or 4 miles the next day, plus the weights, I recuperate well enough to be just fine and functional after an 8 to 10-mile hike and/or heavy weight routine the next day following. My body continues to get used to rigorous activity. Since I am 40+ now, I do have to take it a bit easier on running, but not really. Just because of the jarring of the body in the process, I save that and do it when needed as opposed to for recreation (and I never really need to).

But for maintenance, it is easiest to work the scale with 2 or 3 days strict OMAD vs 3 or 4 days on unregulated eating. We evolved to go between feast and famine, feast and famine. It just works beautifully to stay in control this way. I finish off each week with two strict 1,200-calorie OMAD days and that takes me quickly back down about 8 or 10 lbs to where I stay where I want to, but if I need to change things up further, I always can and still be in control. The body really likes losing when there are several top-off days in calories. And if I don’t watch it and make sure to get a good amount of eating done on the unregulated days, I will actually lose more weight. This is kind of fun…it’s like a mini-polar bear expedition where I mini-lose and mini-gain and my body gets extra-ready to not make me suffer when I have to go lean again. As with weighing, it is so very easy to track things over the week as opposed to longer time intervals.

WarHawk-AVG
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Ledsmoke wrote:

I will just chime in too.

I started doing this diet about 10 weeks ago and have strayed from the narrow path many times.

I have small children who I will never have sitting alone at a dinner table and watching dad not eating…

So at weekends I eat 2-3 meals a day. Occasionally substituting morning meal with a cup of coffee and still have that cosy “we are a family together” feeling with them. I do watch myself though.

And on tuesdays I have a recurring social duty that makes it impossible to not eat anything. I watch myself though.

 

And then birthdays and other social events I will eat more than 1 meal a day and also drink my share (and your share too if youre not quick about it) of alcohol. Hey! I’m Danish. Whaddid you expect?? LOL

 

But I have lost 11 kilos so far so thats about what? 24 punds or there about?

And I am feeling ok now. But I must say that this diet is hard to follow for people who has physically demanding work and like to move it when off duty.. It is normal for me to be hungry an hour before noon and sometimes it is a killer.

 

Anyway. Thank you Rusty. It is helping me and sure is easier than other diets I have followed.

 


Same here, I slipped, for the most part

My biggest weakness is coming home from work and being “a little hungry” and eating the leftovers from the OMAD

I failed, I need to get back on it…I felt alot better, I didn’t weight myself so I don’t know if I have lost weight or not…my pants are about falling off in the same belt hole they have been in so I believe I lost some weight, but I need to loose ALOT more.

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For those who PM’ed me about recommended listening while walking with the ipod, here are a few good audiobooks and podcasts. I get all mine from itunes. These are about leadership and social engineering since that’s my new passion, but you can vary yours depending on whatever interests you have…

BOOKS

The Art of War, Sun Tzu
The 7 Habits of Highly Effective People, Stephen R. Covey
How to Win Friends and Influence People, Dale Carnegie
Good to Great: Why Some Companies Make the Leap…And Others Don’t, Jim Collins
Extraordinary Leadership, Robin Sharma
Managing Oneself, Peter Drucker (or any book by Drucker)
Made in America, Sam Walton
Civilization and Its Discontents, Sigmund Freud
Awaken the Giant Within, Anthony Robins

PODCASTS

The Harvard Business Review
Dose of Leadership
The Entre-leadership Podcast
The Useful Commute
The Tai Lopez Show
People and Projects Podcast
The Hans Finzel Podcast

I know audiobooks cost more, but don’t be afraid to invest in yourself. This stuff can be like nuclear fuel for the psyche. I keep these updated nightly on the ipod and iphone and any chance I get, I zap myself with more.

You become a better listener, too. It starts to occur to you how much your mind zones out and you re-focus on keeping on point. Now, I speed up the dialog twice as fast and get more listening done in shorter time. This sort of stuff really is a game-changer for info uptake in the digital age. I’m tellin’ ya!

fartybum
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Congratulations for turning your life around, I haven’t read this thread but have read your blog.

“There is always a reward in all hard-work and sacrifices, so you must be patient and stay strong in all circumstances.”

“It takes a huge effort to free yourself from memory, but when you succeed, you start to realize that you’re capable of far more than you imagined.”

BLightSam
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Time for a progress/status report?!

wight
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Yeah, how’s it going folks? Inquiring minds want to know..

Still fine, still on a break. One day I’ll catch up with you folks! previous wight catchup Wink
list of my drivers & variants (A17DD, FET+1 stuff, WIP stuff, etc)

InfinitusEquitas
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Rather unhappy to say that my progress has slowed.  Have been sick a couple of times which kept me from the gym, and have not been as strict with my diet as I was initially.  Still some making progress, just very slow.  About 45lb down as of right now.  I was hoping to hit 50 friday, but that's not happening.

Rusty Joe
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I'm doing great. Am in the police academy at present. All is well. I eat when I want, usually still in the OMAD format (and always feel best when I do), but I don't have to care either way.

I've been putting on muscle ever so slowly-but-steadily. Have gained back to 195 lbs of lean mass. I've also taken up running and love it! A great app is mapmyrun. It is free. 

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InfinitusEquitas wrote:

Rather unhappy to say that my progress has slowed.  Have been sick a couple of times which kept me from the gym, and have not been as strict with my diet as I was initially.  Still some making progress, just very slow.  About 45lb down as of right now.  I was hoping to hit 50 friday, but that’s not happening.

Still moving forward though, good for you!

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failed…fell off the wagon

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I follow the program about 2 to 3 days per week.  I usually break from the plan by decidomg to go out for lunch at work.  Haven't weighed myself in a long time, but can tell I'm about at the same weight I was when I stopped losing weight.

I would like to go full time again to loses some more weight.  It's weird.  I know will have more energy and feel better if I follow the plan.  It's just too easy to use lunch as a way to get out of the office.

light junkie
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Rusty Joe wrote:

I’m doing great. Am in the police academy at present. All is well. I eat when I want, usually still in the OMAD format (and always feel best when I do), but I don’t have to care either way.

I’ve been putting on muscle ever so slowly-but-steadily. Have gained back to 195 lbs of lean mass. I’ve also taken up running and love it! A great app is mapmyrun. It is free. 

Iam myself looking at laproscopic gastric bypass in mid November.

Lj

light junkie
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InfinitusEquitas wrote:

Rather unhappy to say that my progress has slowed.  Have been sick a couple of times which kept me from the gym, and have not been as strict with my diet as I was initially.  Still some making progress, just very slow.  About 45lb down as of right now.  I was hoping to hit 50 friday, but that’s not happening.

45 is a huge step that in its self is quite an accomplishment!

Lj

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Rusty Joe wrote:

I’m doing great. Am in the police academy at present.

That’s great! Good to hear others, except one, are not doing this great, but still on the program.
wight
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Sounds good/great guys. Very impressive.

WarHawk-AVG will you be taking another crack at it or are you through with OMAD?

light junkie – GL! That bypass business can be pretty harsh, but it should let you get the job done.

On a related note, I went to a health thing at work recently. The info pamphlets they had recommended dieting in such a way as to lose 1-2lb a week. That ends up being about 100lb a year on the high side, which is really quite a lot even if you actually want lose more. I think a year is an impressively short time to achieve such a big change.

Still fine, still on a break. One day I’ll catch up with you folks! previous wight catchup Wink
list of my drivers & variants (A17DD, FET+1 stuff, WIP stuff, etc)

InfinitusEquitas
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wight wrote:
On a related note, I went to a health thing at work recently. The info pamphlets they had recommended dieting in such a way as to lose 1-2lb a week. That ends up being about 100lb a year on the high side, which is really quite a lot even if you actually want lose more. I think a year is an impressively short time to achieve such a big change.

The only people that achieve faster results are;

A. Actors who have a huge incentive to lose or gain weight, and it's their job.

B. Reality show contestants (The Biggest Loser) who are isolated, kept from any distractions, have 24/7 access to gym, nothing else to do, as well as trainers an nutritionists to help.

Of the people on the biggest loser, almost without exception they revert back to their original weight, or worse, once back to their normal environment.  Season one winner is the perfect example.  My goal is to lose 100lb total, but to also replace some of the lost weight with muscle.

Maintenance really isn't difficult... I really don't find myself struggling to keep to ~2000 calories per day, but losing weight, that is proving to be slower then I wanted it to be.  To me, the hardest part by far is finding the motivation to actually go to the gym.

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As you know I have always been a part time participant in this due to social circumstances.

I am still doing this and have found that:

If I have a active day, say 8-10 hours on my feet, it is no issue to uphold this kind of diet. 

If I on the other hand have 12-14 hours I loose my minds "sharpness" for a lack of better term. It is not that I feel ill, dumb or mentally tired. But I am mentally tired. As if everything that is normally clear and consistent to think about is dimmed and dulled as through a photographic filter in photoshop. Due to my work which require I am sharp and thinking straight at all times I then eat an extra meal. Normally cereal as I like that. Though most times the meal is taken at 22 or later in the evening. 

My weight has gone down. I do not remember my last update but I am currently at ~92 kg (I am 185 cm tall btw) and I am feeling fine. 

It should perhaps be mentioned that I have also gained some muscle mass after I rebounded from a back injury that left me pretty much unable to perform basic daily things for more than 3 and a half month this year. I have no idea about how much of that 92 kg is fat and how much is muscle.

 

So I am basically still using this to slowly shave off the kilos and it is not too hard. And I like that even when I stray far and wide from the path it seems to harden my resolve and I then follow the diet more stringently a few days which takes off the majority of repercussions from said forage into the gastronomic venues of sinfull bliss.

~ Ledsmoke ~

Dutch humor:

[quote=djozz]

 I do not think that the BLF-community ben

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Way to go, Ledsmoke. Progress is progress, slow or fast. 

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And the mirror and the waist line does not lie even if the weight is the same Smile

~ Ledsmoke ~

Dutch humor:

[quote=djozz]

 I do not think that the BLF-community ben

light junkie
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After 6 months , seeing numerous specialist, ie ,, cardiologist, pulmonary, psychological evaluation , dieticians , endocrinologist and primary doctor have seen me and have cleared me I finally have a date scheduled for my gastric bypass surgery of January 22nd hopefully I can ave the same success of Rusty!

Lj

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Light junkie, please do more research on gastric bypass surgery before proceeding. You need to research success rates, complications, mortality rates, side effects. I have worked in the medical field for years and I wouldn’t recommend gastric bypass surgery to anyone except people weighing more than around 600 or 800 pounds and immobile.

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Gastric bypass has some serious downsides that don't get nearly as much exposure as the success stories.  The most common issue is damage to skin, since the weight loss is so rapid.

It's also not going to be a permanent solution without lifestyle changes.  I didn't realize myself how much of what we do with food is habit based.  Just because you can't eat a 28oz steak with a side of mashed potatoes with gravy, corn, and a dessert, doesn't mean the desire to eat it just disappears.

light junkie
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Inf initusE-4quitas wrote:

Gastric bypass has some serious downsides that don’t get nearly as much exposure as the success stories.  The most common issue is damage to skin, since the weight loss is so rapid.

It’s also not going to be a permanent solution without lifestyle changes.  I didn’t realize myself how much of what we do with food is habit based.  Just because you can’t eat a 28oz steak with a side of mashed potatoes with gravy, corn, and a dessert, doesn’t mean the desire to eat it just disappears.

I agree and I have benefited through all the possible screeningAnd I work out 3 -4 times a week and I have been dieting fir about a year with out any positive results except injury after injury to my knees.

Lj

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light junkie wrote:
After 6 months , seeing numerous specialist, ie ,, cardiologist, pulmonary, psychological evaluation , dieticians , endocrinologist and primary doctor have seen me and have cleared me I finally have a date scheduled for my gastric bypass surgery of January 22nd hopefully I can ave the same success of Rusty!

Just as Southland stated, this gastric business is serious business. In order to do the procedure, you have to show that you can lose and keep a certain amount of weight off or you'll stretch your stomach right back out. So you might as well just buck up and do things the right (if hard) way the first time around. So, soooo many things, internally speaking, can go wrong--and I don't care what people say about how much better things are now. I know friends who made unexpected ER trips because of something "coming loose" or getting "unclamped" in there. So many ruptures and internal bleeding make this a living nightmare. Plus, it's still not a cure-all. The effect of OMAD is better than gastric anything. You just do it and be done, and in the end, you have new metabolism. 

UPDATE: I have been eating 3 meals a day all the last couple of weeks trying to boost my weight back up since it had started falling back into the 180s again after fighting off a cold. I've been trying to put on muscle, and I'm still not even breaking 200 lbs fully dressed. You'll be amazed how hard it can be to maintain/gain weight once you've walked my walk, dude. Good luck whatever you do, but I'd advise caution. 

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light junkie wrote:
Inf initusE-4quitas wrote:

Gastric bypass has some serious downsides that don't get nearly as much exposure as the success stories.  The most common issue is damage to skin, since the weight loss is so rapid.

It's also not going to be a permanent solution without lifestyle changes.  I didn't realize myself how much of what we do with food is habit based.  Just because you can't eat a 28oz steak with a side of mashed potatoes with gravy, corn, and a dessert, doesn't mean the desire to eat it just disappears.

I agree and I have benefited through all the possible screeningAnd I work out 3 -4 times a week and I have been dieting fir about a year with out any positive results except injury after injury to my knees.

Follow my plan exactly as I laid it out, but NO working out or exercise beyond light walking. So many people can't lose because of that since the weight on the body and around the internal organs creates stress, which creates cortisol = more fat is created than lost. Just basic mobility is good enough. Follow my plan, but give yourself time to get to a healthy weight because exercise and calorie restriction don't mix well. 

InfinitusEquitas
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Rusty Joe wrote:
exercise and calorie restriction don't mix well. 

Going to somewhat disagree with you there.  While there are better and worse ways to go about it, weight loss or weight gain comes down to caloric consumption, and the amount of energy expended.  Burn more calories than you take in and you lose weight.

There is variation on how efficient one person's body is vs another in doing something, and how many calories are burned, and variation on basal/resting metabolic rate, (fit runner will burn far fewer calories running vs someone just starting out, someone with more muscle mass burns more vs someone with more fat, etc,.) but ultimately it's a fairly straight forward process.

OMAD is great, but it's not for everyone, and it also works on the same basic principle.  Any approach that results in fewer calories being consumed than expended will work over time though, without exception.

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InfinitusEquitas wrote:

Rusty Joe wrote:
exercise and calorie restriction don't mix well. 

Going to somewhat disagree with you there.  While there are better and worse ways to go about it, weight loss or weight gain comes down to caloric consumption, and the amount of energy expended.  Burn more calories than you take in and you lose weight.

There is variation on how efficient one person's body is vs another in doing something, and how many calories are burned, and variation on basal/resting metabolic rate, (fit runner will burn far fewer calories running vs someone just starting out, someone with more muscle mass burns more vs someone with more fat, etc,.) but ultimately it's a fairly straight forward process.

OMAD is great, but it's not for everyone, and it also works on the same basic principle.  Any approach that results in fewer calories being consumed than expended will work over time though, without exception.

We don't disagree that calories-in/calories-out is at the heart of the issue, or that there are other ways to lose weight. The problem becomes that, at a calorie deficit, when one taxes the body heavily while at this deficit, this creates cortisol since fat is stored around the internal organs, and thus, puts greater stress on all bodily systems. This higher level of stress creates shock, which causes the body to "freak the hell out," for lack of a better phrase.

Go to MFP and read just how many people post threads with titles like: "Help! Exercising and eating right, but not losing weight!" It's a daily thing and I can always predict why--and it has nothing to do with finding the right exercise plan or diet plan, as though certain body-types need different plans (utter nonsense, btw). It has to do with eliminating the exercise = problem solved. So many people follow the bad advice of lifting and getting into cross-fit this or strength-train x plan that while being on a mere 1,200 calories a day. That is folly, friend. 

Once someone gets to a healthier weight, they can up the calories somewhat and add in exercise, but gaining and losing are at different extremes and doing both is super-slow and very hard. Every time people cut down their activity levels and let a calorie deficit work, they experience results. But it amazes me how surprised they are that I'm right when I say that and they experience it for themselves. 

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Another thought - and what makes dieting painful for so many - is that there are so many competing voices out there. A given body might do better or worse on any given plan because lifestyle habits and preferences make certain things more efficient than others. 

But going back to what was said about stress on the body, the issue of bodies being taxed heavily gets back to HOW stressful an activity is on the body. An obese person trying to run is so very stressful as to be considered impossible in most cases. If a person can run for a few feet before collapsing in exhaustion, then that is not a viable option for them to work out with, even if it draws lots of calories. Walking, on the other hand, will draw fewer calories, but will be more sustainable, thus allowing for weight loss and a standard calorie drain increase.

But no activity can prove too damaging or stressful to the body and be beneficial; that is my point. I can run for a long time and at a good speed, which makes it a great exercise for both toning, strengthening, and losing weight. Just goes to illustrate, on any level, how - depending on one's overall fitness and metabolism - that one must go about mastering themselves. In this regard, fitness certainly isn't a "one size fits all" deal.  

light junkie
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The Dr’s have checked my insulin pump and found Iam eating between 1850-2000 calories per day but the insulin partially attributes to the weight gain and the large amounts of prescription opiates and running will be out of my future due to knee replacement and possible shattering the bone so I have been doing elliptical and bycicle but too many people trying to hell can be overwhelming.

Lj

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