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

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InfinitusEquitas
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Going to somewhat disagree again Silly

Moderate exercise - which is different for everyone based on their own fitness level - is not a bad thing, even with calorie restriction.  

Diet alone works, just too slowly to be enough of a motivator for most, and I think that's why so many people quit.

By the numbers;

  • 1lb of fat = ~3700 stored calories.  This number is somewhat in dispute, with the range being between 2800-3800.  I prefer to go with the higher one because that way even if I'm wrong, I won't be disappointed.
  • Typical basal metabolic rate will be 2200 for men.  (There are lots of calculators out there to get an approximate number, again I personally err on the side of caution, and go with the one that says I have a lower metabolic rate.)
  • Most calorie restriction diets suggest not going below 1200 calories for men. 
  • Actually limiting yourself to 1200 calories per day or lower is hard, really hard, but it's much easier to stay at around 1500-1800 which allows for one small meal, one moderate meal, and a bit of snacking. (At least that's my own personal experience, ymmv.)
  • 300-500 calorie deficit is created per day.  Let's say 400.
  • 3700/400 = 9.25.  Nine to ten days to lose one freaking pound!  About three pounds per month.
  • 35-40lb per year.

Now good luck to anyone trying to stay motivated at that pace, seeing such slow results.  Even if change is taking place it's going to be very hard to see it on the scale, or on the belt.

Add in even moderate exercise, say an hour on treadmill walking, and that calorie deficit can double, or even triple.  It also means that the diet can be a bit more lax, which reduces stress.

Btw, between 50lb and 60lb down in six months.  I'm at around 250lb now, and plan to be at around 200 by summer Big Smile

InfinitusEquitas
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light junkie wrote:
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.

Good luck to you, and actually, biking is fantastic for burning calories.  It's by far one of the best low impact, high intensity exercise options.

light junkie
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What others members ha e been through and succeeding is a huge motivation for me, BTW I am going to be getting gastric sleeve which cuts the stomach in half length wise and will be a Le to be done by the scope a d is the least evasive of the three procedures.Now I need to start saving up mods for me to due during my recoupe time!

Lj

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light junkie wrote:
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.

Now drop the calories down to 1,300 and drop out all but very, very light activity and you'll start to see some really good progress, bud. 

light junkie
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After lots of delays (my surgery was originally supposed to have been in November) Iam having my bariatric surgery on Thursday ,now Iam getting pre-op jitters

Lj

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That's quite understandable.  Fortunately, the procedure is been done lot and has had time to mature.  Wishing you a fast recovery and great success on your pending weight loss.

light junkie
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I saw the huge difference it has made for Rusty and a few other members,a lifestyle change,and protein shakes ,vitamins for 3months plus and then maybe only one tiny meal a day no more snacks Or sugar monsters

Lj

InfinitusEquitas
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It would be weird if you didn't have jitters before a major life altering surgery.  I've been a wuss about getting eye surgery for about five years now, and still can't bring myself to do it.  Fortunately it is a mature procedure at this point, especially here in the US.

Unfortunately there is no single plan or approach for everybody... OMAD just doesn't work for me, but monitoring calories, eating eating healthier, and just making sure you expend just as much energy or more than you take in, does.

No progress to report... took a three week vacation over new years and to be honest I pigged out quite a bit.  Can't even imagine how many thousands of calories I consumed from alcohol alone.  Surprisingly little damage though, only gained 1-2lb and I hope to get those off by the end of the month.  Goal is to hit 200-210lb by July 4th... 50-60lb down, 42lb to go.  I'd love to do a full 100lb in one year, but I don't know if I can pull that off.

Here's two pictures almost exactly one year apart, the first in a cenote in mexico, the second at a cliff from that movie The Beach.

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Good luck, Light Junkie. Keep us updated. 

light junkie
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InfinitusEquitas wrote:

It would be weird if you didn’t have jitters before a major life altering surgery.  I’ve been a wuss about getting eye surgery for about five years now, and still can’t bring myself to do it.  Fortunately it is a mature procedure at this point, especially here in the US.

Unfortunately there is no single plan or approach for everybody… OMAD just doesn’t work for me, but monitoring calories, eating eating healthier, and just making sure you expend just as much energy or more than you take in, does.

No progress to report… took a three week vacation over new years and to be honest I pigged out quite a bit.  Can’t even imagine how many thousands of calories I consumed from alcohol alone.  Surprisingly little damage though, only gained 1-2lb and I hope to get those off by the end of the month.  Goal is to hit 200-210lb by July 4th… 50-60lb down, 42lb to go.  I’d love to do a full 100lb in one year, but I don’t know if I can pull that off.

Here’s two pictures almost exactly one year apart, the first in a cenote in mexico, the second at a cliff from that movie The Beach.

I ask because have to have everything from laser surgery,cataract lens replacement and a complete right eye vitarectomy all due to uncontrolled type 1 diabetes Oh thanks Rusty how are doing these days and your weight?

Lj

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Well, I might as well come out with it: A book is officially in the works. Release date will be the beginning anniversary - June 1st, 2015 (began on this date in 2013). In fact, I'm half done with it. It will be a very short how-to and autobiography on the progress, experiences, and overall knowledge I've acquired on this journey. I put it off, but have been hounded into getting it out there. A domain has already been purchased since, well, again, I've been bombarded about it! lol

197.8 lbs this morning. Standing barbell curls went up 10 lbs. I love my strength training regimen, although it is quite simple. Getting leaner and harder. Working on muscular stamina. Feels good to push the body. I need to get my mile time down back under 10-minutes though. It's a 2015 endeavor!  

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Just basic lasik, but complicated somewhat due to astigmatism.  My vision kept changing rapidly from roughly the time I was 10 to about 25.  Last few years it has changed but by a much smaller degree, slight change in astigmatism, and .25 in both eyes over the past two years.  My doc told me I'm a good candidate for it, and that it could mean eliminating glasses and contacts at least for a while, and probably reducing the prescription very significantly in the future.

My eyes are very sensitive and dry though, which makes be worried about recovery.  Finances are also an issue since insurance doesn't cover anything... basically I need to make some very tough choices in the future, with regards to skin reduction surgery, versus travel, versus lasik.  I'm hoping that with some time, and lots of time at the gym I can avoid the skin reduction, but that's not likely.

Edit: Congrats Rusty!  Hope you release it's released through amazon or audible... I have unused credits.  10 minute mile is not easy... I can walk 4-4.2mph comfortably now, but that's about it.  Want to bring walking speed up to 5pmh.

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Well done rusty, bit late i know but i haven’t long been on here.

Hit a similar bottom in that i was fed up with being big, so hit the gym hard.
In 13 months i went from 284 to 172.

But despite this i was skinny fat, i’d lost a load of mass so over the last 4.5 years i’ve been slowly building up, well it’s more recomp which btw takes forever.

Currently 215lb and getting leaner and bigger all the time, it’s rather comical and both sad at how i get treated, very few love it, a lot hate whilst others look on like holy shit it’s bigfoot!!! :bigsmile:

This was me around a couple months ago, doesn’t do it justive as my camera at the time sucked, got me a dslr now so no excuses for nest time lol

http://img.photobucket.com/albums/v463/huxley309/SAM_0076_zps31d99e4c.jpg

If you can get vpn access try watching this, i did the other day and loved it, and oddly the results that came about were the same as the diet im on.

http://www.bbc.co.uk/iplayer/episode/p02ddsv0/whats-the-right-diet-for-y...

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Good job, Hux. You look good. Yep, the muscle build-back is progressing nicely (I have learned to be patient, lol) and I'm getting more flushed than at first. I'm too sore to workout today, but today is a foraging day nonetheless! Smile 

light junkie
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On your book!How did you deal with the naseua immediately after the surgery?That is my big concern I all ready have the e mend and zolfron but I don’t know how I will drink the rest of my meds .

Lj

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light junkie wrote:
On your book!How did you deal with the naseua immediately after the surgery?That is my big concern I all ready have the e mend and zolfron but I don't know how I will drink the rest of my meds .

Oh, I've never had the surgery, or any weight loss procedures. I did mine as described in the MFP post. 

light junkie
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I m no w 4 da s post op o n my gastricsleeve surgery and struggling to drink my protein shakes and water ,not much pain but I still feel shaky more so than past surgeries But the drs say it’s normal due to Lower caloric intake thank you all for support. And soon as
Can I’ll start backon simple modssorry all about the messy grammar my cell phone cursor keeps jumping all over the face mid sentence so I have to retype it or regret it every time anyhow thank you for all your wishes and support I’ll be back to do my mods again later

Lj

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Wish you a speedy recovery.

ImA4Wheelr
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Good to hear back from you light junkie.  Hang in there and try to take comfort during your recovery with the thought that you are on your way to being a healthier, slimmer man.  Envision the future you have taken action to create.

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Wish you a speedy recovery. +1

 

 

 

 

 
 
'I pledge not to get drawn into cpf/blf arguments, & just understand that both places have their own merits'.

InfinitusEquitas
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*Bump*

Curious how everyone is progressing?

Rusty, are you coming along on building muscle?

For myself, the problem with setting an ambitious goal is sometimes you fall short.  It's been a year since I got fairly serious about losing weight, and about 9-10 months of actual effort (slipped back into bad habits over the holidays, december and january actually gained a bit of weight).

Still one year in, 95lb down as of today, from a start of about 320 so there is good progress.  Just not seeing as much difference in the mirror as I'd hoped.

ImA4Wheelr
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^ Wow, 95 lbs.  Congrats.

I'm lucky if I follow the program 2 to 3 days of a week.  I really want to follow it full time and intend to eventually.  I haven't weighed myself in ages.  I would say I may have lost a few to no pounds since I last posted here.  Not gaining any weight is a good thing for me for sure.

Rusty Joe
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InfinitusEquitas wrote:

*Bump*

Curious how everyone is progressing?

Rusty, are you coming along on building muscle?

For myself, the problem with setting an ambitious goal is sometimes you fall short.  It's been a year since I got fairly serious about losing weight, and about 9-10 months of actual effort (slipped back into bad habits over the holidays, december and january actually gained a bit of weight).

Still one year in, 95lb down as of today, from a start of about 320 so there is good progress.  Just not seeing as much difference in the mirror as I'd hoped.

Thanks for asking. Things are going well. Glad to hear you are still in control and seeing good results. 

I have really taken off. I now have a website that all should visit if interested. It's more of a landing page on the subject of OMAD, but it serves its purpose and is simply about making the healthy one-meal-a-day switch than it is to promote me (which has never been a priority, mind you). I am now contacted many times a day from people who were just as bad off or worse than I was. Apparently, the universe has plans for me to bring some kind of deliverance! lol The site is omad.info

I have really taken to strength training, but I have decided to make it a priority to remain as unobtrusive in size as possible. I continue to gain strength and muscular endurance. My real passion is running/sprinting, although I don't get to dedicate as much time to it as I'd like (due to career struggles). I still have to watch the bum left foot and nurse the occasional injury (had two emergency tooth extractions a month and a half ago, which left me recovering), but such is life. I am just now healed of a shin splint in the left leg, but beyond that, I am whipping 20-somethings when I need to.

At 41, I stay rather well and injury-free more so than I anticipated. It's crazy what your body can do when you count on it and push it to be there for you. 

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OMAD: interesting. For a long time, I only ate one meal per day, but not for any weight-loss goals. I don't have appetite first thing in the morning, so I would just start work. Once started, I would usually go through the day without a lunch, and just have a larger supper. More recently, I've started drinking a high-protein/low-carb shake around noon, as it really does help me stay more energized for the rest of the afternoon/evening. It also seems to help with reducing the amount I eat for the evening meal, as I'm not absolutely starved at the end of the day.

I'm starting to cut back for the time being, as I never recovered from the Thanksgiving/Christmas/Easter (and several subsequent birthdays) eating. Unfortunately, I'm a sugar junkie. I prefer sugar-free beverages, but love cake/snacks/ice cream/candy. My wife bakes cakes for people, and I get the trimmings. I'm not overweight, but am the heaviest I've ever been, and need to get on top of this to get back to my normal weight before it gets out of control. I had gotten back into the habit of eating a dessert several times a week; cutting this back should help, but it's a hard habit to break.

These are one of my weaknesses; they only come in these convenient single-serve packs, and as long as I can keep them out of my office, I do better:

(Actually, I think Wal-Mart has discontinued the Double-Filled vanilla variety which were my favorite by far.)


Keepin’ the “B” in BLF

Don wrote:
It sounds like the XM LEDs won’t really be suitable for flashlight use. Pity…

light junkie
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I had bariatric surgery jan 22 and lost 62 lbs since and 5 prescriptions

Lj

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light junkie wrote:
I had bariatric surgery jan 22 and lost 62 lbs since and 5 prescriptions

I am so glad that worked out for you--and congrats! 

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Congratulations and I applaud all of you!

I’m 67 years old and about 5 years ago I was 255 lbs. and had a 44” waist. I was diabetic and couldn’t walk around the block without resting several times and being completely out of breath.

When I would look in the mirror I was horrified with what I saw! My belly was so huge it looked like I was 9 months pregnant. Just trying to tie my shoes I had to rest 3-4 times to catch my breath. I started refusing to look in the mirror or at my reflection in a storefront window as it made me sick to see my huge belly.

I had resigned in my mind that I was in my 60’s and being fat was just the way it was going to be for the rest of my life and just deal with it.

I went on a 3 day motorcycle trip with my best friend who I had been riding with for 40 years. While we were riding one day, he had his digital camera out and snapped several pictures of me.

When we got back to our motel, he downloaded the pictures of me on my bike into his laptop. I was horrified with what I saw! It looked like my stomach was covering the complete gas tank! I immediately told him to delete the pictures.

Shortly after that trip, I was getting dressed one morning and all I had was was a pair of 44” waist jeans. I couldn’t get them buttoned and laid down on my back on the bed and with all my strength after struggling several minutes, I finally got them buttoned. That was the straw that finally broke the camel’s back!

I went into the living room and asked my wife if she would go on a diet with me. She immediately said she had been waiting to hear me say that for years. She asked me what diet and I said let’s try the Atkins or low carb diet.

Wow, what a struggle it was. After 3 months I hadn’t lost a pound and my wife was down 10 pounds. I told her that I would give it one more month and if I didn’t lose any weight, I was quitting.

This went on for 3 more months saying I was quitting every month until finally at 6 months I lost 5 lbs. My wife was down 15. I started losing 5 lbs. a month until around the 9th month the weight just started melting away like magic. I had to buy size 38 jeans. The next month 36 until I finally was wearing 32” waist jeans! In all, it took a little over 9 months.

My diabetes went completely away and I had plenty of breath. I could now walk a couple of miles without being out of breath. I was so dedicated and excited, I got all the way down to 150 lbs. and could wear 30” jeans.

However, my wife and everyone else said I looked too skinny and asked me to rein it back. Every time someone said I looked way too thin, I was ecstatic! Smile

I finally did settle on 170 lbs. and a 32” waist and have stayed there for over 4 years now. I don’t miss sweets anymore and if I do eat something even remotely sweet, it tastes too sweet.

Now, even though I walk occasionally, I did this by diet alone without exercise or going to the gym or anything else. We did the diet ourselves without paying anyone a penny. I don’t recommend my way to anyone as we’re all different but it sure worked for me.

At 67 years old, I now feel strong and my endurance has shot through the roof and I’m so proud when I look in the mirror now and see a flat stomach not to mention I haven’t worn 32” waist pants since my early 20’s.

I apologize for my long diatribe and again I’m not recommending the way I lost weight to anyone. I’m relating my story just to show how important it was for me to lose weight like others have found like Rusty who started this thread. It is one of the best things I’ve ever done for myself and I thank God for giving me the strength to do it.

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Gebe wrote:
Congratulations and I applaud all of you! I'm 67 years old and about 5 years ago I was 255 lbs. and had a 44" waist. I was diabetic and couldn't walk around the block without resting several times and being completely out of breath. When I would look in the mirror I was horrified with what I saw! My belly was so huge it looked like I was 9 months pregnant. Just trying to tie my shoes I had to rest 3-4 times to catch my breath. I started refusing to look in the mirror or at my reflection in a storefront window as it made me sick to see my huge belly. I had resigned in my mind that I was in my 60's and being fat was just the way it was going to be for the rest of my life and just deal with it. I went on a 3 day motorcycle trip with my best friend who I had been riding with for 40 years. While we were riding one day, he had his digital camera out and snapped several pictures of me. When we got back to our motel, he downloaded the pictures of me on my bike into his laptop. I was horrified with what I saw! It looked like my stomach was covering the complete gas tank! I immediately told him to delete the pictures. Shortly after that trip, I was getting dressed one morning and all I had was was a pair of 44" waist jeans. I couldn't get them buttoned and laid down on my back on the bed and with all my strength after struggling several minutes, I finally got them buttoned. That was the straw that finally broke the camel's back! I went into the living room and asked my wife if she would go on a diet with me. She immediately said she had been waiting to hear me say that for years. She asked me what diet and I said let's try the Atkins or low carb diet. Wow, what a struggle it was. After 3 months I hadn't lost a pound and my wife was down 10 pounds. I told her that I would give it one more month and if I didn't lose any weight, I was quitting. This went on for 3 more months saying I was quitting every month until finally at 6 months I lost 5 lbs. My wife was down 15. I started losing 5 lbs. a month until around the 9th month the weight just started melting away like magic. I had to buy size 38 jeans. The next month 36 until I finally was wearing 32" waist jeans! In all, it took a little over 9 months. My diabetes went completely away and I had plenty of breath. I could now walk a couple of miles without being out of breath. I was so dedicated and excited, I got all the way down to 150 lbs. and could wear 30" jeans. However, my wife and everyone else said I looked too skinny and asked me to rein it back. Every time someone said I looked way too thin, I was ecstatic! Smile I finally did settle on 170 lbs. and a 32" waist and have stayed there for over 4 years now. I don't miss sweets anymore and if I do eat something even remotely sweet, it tastes too sweet. Now, even though I walk occasionally, I did this by diet alone without exercise or going to the gym or anything else. We did the diet ourselves without paying anyone a penny. I don't recommend my way to anyone as we're all different but it sure worked for me. At 67 years old, I now feel strong and my endurance has shot through the roof and I'm so proud when I look in the mirror now and see a flat stomach not to mention I haven't worn 32" waist pants since my early 20's. I apologize for my long diatribe and again I'm not recommending the way I lost weight to anyone. I'm relating my story just to show how important it was for me to lose weight like others have found like Rusty who started this thread. It is one of the best things I've ever done for myself and I thank God for giving me the strength to do it.

What matters it that you took control, just like I did, and that's great. Ultimately, taking control is what it is all about. Self-mastery is the real secret behind just about all success! 

MG
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Thanks for the updates. I’ve been watching this thread with great interest. Best of luck to you brave people.

light junkie
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I went off 5 prescriptions since and my joints hurt less and I use about 2/3 insulin on my pump you did it natraul which is. much much harder congrats to you as well sir,the only problem none of my clothes fit me anymore lol let me see at my work I was 282 and 5’8” now 215

Lj

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