Kayak Angling Fitness 2012/13

Haha I was going to say...you were either super human or in your teens haha. That is crazy!
I'm down 25 pounds in just over six weeks. My energy level is way up. All my clothes fit or are getting too big now. I'm swimming in this XL shirt today that I remember being too tight with my belly hanging underneath when I wore it on thanksgiving last year.
I'm still a little way from my goal but I'm leaps and bounds better than I was before I started.
I don't want to turn 30 this year and look like a fat slob. At the rate I'm going I should be "high school skinny" by the summer.
There really isn't any secret to weight loss...diet and exercise,man.
it's as easy and as hard as that.

Knew a guy that wanted to write a weight loss book.  He figured all he really needed was the title.  "Don't eat so much And Get off your butt and exercise"

Cracks me up when people say it's more complicated that Calories in - Calories Out = change in weight.  The only really hard part there is accurately calculating the calories out part, but careful/honest monitoring the calories in for a few weeks, along with weight changes will give you a pretty good idea of that figure.  Then add/subtract exercise to the Out column, add/cut out food from the In column, or some combination thereof until the target weight loss/gain/stasis is achieved.

Certain foods can make the process of maintaining targeted intake easier though. 

I highly recommend the app called "myfitnesspal"

There are dozens out there, but I found this one to be the best combination of easy to use and comprehensive calorie tracking.

When you start tracking EXACTLY what you eat, you'll be amazed (well it's more like horrified) at how many excessive calories you eat every day.

Typical meal plan for me - targetting around 2000-2200 calories a day in loss phase  (2500-3000 for maintain/gain)

0500 - Protien shake or bar 250-315 calories
0830 feeding - greek yogurt and apple  ~200 calories
1100, lunch - Chicken and spinach with spray on dressing ~280 calories
1:30pm snack - thai curry cashews 1oz ~ 180 calories
3:30pm snack - apple or other preworkout snack
gym time
Post workout, immediately after workout - protein shake ~315 calories (or half of that if the wife forgot to pack hers... again)
7pm - dinner - usually 400-500 calories perhaps some rum added for good measure
immediately before bed - cottage cheese with cinnamon and truvia for flavor 1/2 cup 150 calories

When I stick to it, I drop 1-2 pounds per week no problem and with slight excess eating on the weekends.  However, I will generally do extra cardio to make up for weekend excess.

Why the snack right before bed?

Hey Rich, seriously consider joining some pool aerobics classes until you reach a lower weight.  You can save yourself a lot of joint damage that way, and it's usually a hell of a lot easier on the back.

As for me, I've been hitting cardio pretty steady, and the heavy bag too.  I've changed up my weight routine for higher reps to build more endurance for now.  Also managed to shed the 10+ pounds of extra biomass I picked up in the early winter (thanksgiving, christmas, excuses, bla bla bla).d

Recently been trying to cut out all the crap sugars that are in most processed foods, and while it's resulted in a lot of excess methane, my energy level is a lot higher and weight is falling off.

I'm telling you, if you think that people are full of $#1t when they say sugars and high fructose corn syrup are bad for you, you are 100% wrong.

Lee
I'll look around for one soon as i get back home again. I kno I'll. Never see 189 lbs again like i did when fighting in region 7 back in the 80's. I do want to get back down to a 36/37 waist tho. I'm  just gonna have to find more creative ways to get exercise in that help strengthen what left of the lower back without tearing it up even more than it is. Sucks going thru this but its part of the price we pay for writing to blank check to our sometimes clueless national policy makers.
Meantime I'll  do what i can to get the weight down since thats mostly my fault anyway

Why snack before bed?  It aids in muscle snythesis and keeps you from canabalizing yourself.  Just make sure you are eating as close to 100% protein as possible.  No carbs at all, or you could find yourself waking up.

It basically boils down to this:

When you sleep, you’re on a fast. During that fast, your body is forced to turn to your own muscle protein for fuel, converting those amino acids into glucose. In other words, while you’re in dreamland, you’re experiencing the nightmare of cannibalizing your own muscles. The longer you go before sleep without eating, the more your muscle will be eaten away. That’s why we always recommend that you end your day with a slow-digesting protein, such as a casein protein shake or cottage cheese.

Read these: 

http://news.menshealth.com/the-best-thing-to-eat-before-bed/2012/02/24/

http://www.myfitnesspal.com/topics/show/648230-why-drinking-a-protein-shake-right-before-bed-is-good

http://www.simplyshredded.com/top-10-muscle-myths-we-test-research-the-10-biggest-axioms-of-bodybuilding.html

Edit:  Forgot to mention - I go the cottage cheese route, because casien tastes f#$king terrible and cinnamon boosts metabolism (to a small degree)

That is awesome, thanks. I'm fascinated with nutrition. I didn't know that. It was always my understanding that eating before bed was a bad idea.

That is awesome, thanks. I'm fascinated with nutrition. I didn't know that. It was always my understanding that eating before bed was a bad idea.

For most Americans it is, because most Americans would eat a high carb piece of deliciousness before bed.


Also of note, (for anyone that may be browsing) if you've never actually calculated how much you SHOULD be eating every day, take a look at the calculators on this page:

http://www.medicalnewstoday.com/articles/245588.php

Thought I'd give a quick update. Down 31 pounds in two months. 248 to 217. I feel a lot better. The weight isn't coming off as fast now but I'm not gaining weight so all is good. My goal is 185-190 range before I turn 30 in November. I'd say I'm well on my way if I stay focused. 

Nice work.  Currently keep bouncing between 203 and 206 myself.  I'd be down to 202 by now, but I ate like a typical porker at the Tulalip Casino over the weekend, and those damned cadbury eggs are everywhere, mocking me.

When you stick to a diet, really stick to it, you can just watch the weight count away week by week.

Nice work.  Currently keep bouncing between 203 and 206 myself.  I'd be down to 202 by now, but I ate like a typical porker at the Tulalip Casino over the weekend, and those damned cadbury eggs are everywhere, mocking me.

When you stick to a diet, really stick to it, you can just watch the weight count away week by week.

I have slacked on the diet and I can tell the difference. I cut wheat out entirely and introduced sensible dairy. I'm curious to see how it goes this month.
I've noticed that I don't seem to lose the weight until the end of the week. I attribute that to spending 8 hours on the water most Saturday/Sundays.

Nice work.  Currently keep bouncing between 203 and 206 myself.  I'd be down to 202 by now, but I ate like a typical porker at the Tulalip Casino over the weekend, and those damned cadbury eggs are everywhere, mocking me.

When you stick to a diet, really stick to it, you can just watch the weight count away week by week.

Damn Lee .... "I bounce between 203 and 206" I haven't heard you say a more feminine thing since you were worried about your man purse matching you new shoes.....

Hell my weight changes 3 pounds with a healthy deuce!

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Also of note, (for anyone that may be browsing) if you've never actually calculated how much you SHOULD be eating every day, take a look at the calculators on this page:

http://www.medicalnewstoday.com/articles/245588.php

This was interesting.  According to the calculator, I burn almost 2k calories a day just sitting on my butt.  Maybe this is why I don't gain a lot of weight and loss it quickly during hunting season. 

I've weighed about the same plus or minus 5lbs for the past 8 years.

I'd like to drop 10lbs or so. (It's almost bikini season)

Would that be a 'giggle duece'?  You know, a duece so big you giggle while running to the scale to see just how big it really was.

I always weigh myself at the same time every day - you get more consistant results that way.


Justin - don't forget the brazilian wax job.

'Giggle duece' just made me lol at work. Oops.
I don't get those hefty BM's anymore. Must be the diet change.
I weigh myself first thing in the morning right after I make the lemonade.

I always weigh myself at the same time every day - you get more consistant results that way.

Let's be real for just one second here .....

Lee the only reason you weigh yourself evey day is do you can stand in the bathroom in your underwear, suck in your gut, flex in front of the mirror and tell yourself "You still got it"

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