Let's try again...
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[quote name='NTA']It isn't so much being paranoid about fluctuations, but more looking at how the weight is tracking in the short term to make sure the diet is right. I'm aiming for <8000kj per day as a lifestyle change and that should deliver results[/QUOTE]<br />
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Then tracking it is perfect for you as it will show you how close you are to your kj goal as well as show you it moving.<br />
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A day result is not short term tracking its a point in time. Its like trying to determine the value of a stock by looking at it opening price.<br />
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Also tracking doesn't stop when you reach your goal weight. I track myself now every day to make sure I am keeping in my range, if my trend goes above half a kilo of my desired weight I have a good week and get it back down, same if I go under by .5 I try and eat a bit more the next week to get back to my goal. Have been doing this for nearly 4 years and it has got me from 106 to 78.5 where I have stayed with some minor fluctuations until last month when I decided to drop another 3.5 kg and get down to 75, which I will acheive towards the end of this month. Yeah I get strange looks from people when I come to stay and whip out my scales that I take everywhere with me, but so what I can now maintain the weight I want. No guess work required. -
That is pretty much it mooshld - I just want to be able to do this sort of thing without thinking, but it takes a bit of educating myself in the first place. It is partially willpower but it is just that I like food, and I have to teach myself when is enough, and then learn to live by that. As all the dieticians (who are serious about their work) say: it isn't just about dieting down to a weight and then going back to normal; it is a lifestyle change.<br />
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Bit of a pizza binge last night <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> Friday treat you could call it. Not unexpectedly, back to 115.0kg this morning, but it has been a good demonstration of the effects of too much food. On the plus side, it means there are no leftovers for me to consume today, so I can clean that slate and start again.<br />
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Went back to the chiro and she's impressed with the back recovery, but to be honest I'm not going back to start running again just yet to let it heal fully. Depending on the weather today I might put in a 5km walk or go for a ride for the first time in ages. Otherwise if it closes in I'll start back on the body weights routine. -
Mooshld's advice about how to track it really helped motivation-wise for when I dropped the first 8kgs. It's easy to get disheartened if you have a daily track system and have an increase. Whereas if you are tracking the trend, you can ignore normal fluctuations as long as the trend is right.<br />
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Really helps get your head in the right space, and it's the same amount of effort to record as what you are doing now. It's just displaying the results in a different way.<br />
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As for the Pizza, have a treat day once a week and eat whatever you like. I don't even think about it anymore, just have carved out a new way to eat and I don't consciously think about it anymore. -
it's the little things that start the weight loss too I reckon NTA, you're doing it right. I remember back to the mid teen 100s weights! That's when i first though 'fuck, I'm getting FAT'. And little steps - literally, I used to be a two pies and a breadroll for lunch kinds of guy. So reduced it to one pie, and then just the bread roll and a sausage roll thing etc. just slowy reduced portion sizes, and with that my size too!!<br />
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baby steps, and as K says, it's a lifestyle change. Get your hands on the body for life book - commercial as hell, but good guidelines for the food and eating. The rest is bullshit! -
And its funny, because once I started ignoring everything on the packaging except for the kilojoules figure, it became a damn sight easier.<br />
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Example: over here they sell those NZ-made Oaty Slices (can't remember the company). 40g = 657kj or thereabouts, most of which is obviously carb-related, but there is a fair whack of plant fats in there surprisingly.<br />
Look at a 40g pack of chicken slices, and it is 210kj.<br />
Look at a 40g pack of salami, and you're talking close to 1000kj.<br />
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I love all three but when it comes down to the mood I'm in right now, it is a pretty easy choice. No more trading off protein for carbs or fat, its just a simple equation of energy out versus energy in as others have stated.<br />
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113.3kg this morning.<br />
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Little Aussie's school concert venue last night had a cafe with few eating options. Took the chilli chicken wrap and only ate about half of it, with a bottle of water. In times past I would have gone the burger n chips with a coke. Mother-in-law did exactly that (water instead of coke), eating one or two chips then passing the cup to me like it was the most generous thing she's ever done. I pushed it back. The funny thing is she's trying to lose weight via Lite n Easy (that preplanned diet thing) and hasn't shifted an inch.<br />
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I think I'm now officially at my lightest since meeting my wife. At my wedding I must have been pushing 130kg judging by the video and the fact I can't remember getting a scale reading during that time (because our scales were only accurate below 120)<br />
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Won't be updating for a few days as I'm about to go camping out in the Blue Mountains area west of Sydney. Won't be many carbs going around there I must say, but there will be a shedload of protein (bacon, eggs, steak, etc). Might have to buy a few wheat bars to keep pushing it all through <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> Will get in some bushwalking while I'm there to help burn a few more off.<br />
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GO THE WALLABIES! -
Camping trip over. Weighed in at 114.3kg this morning which was a good effort considering the amount of bacon n eggs I ate! Covered about 20km bushwalking on the Saturday which helped.<br />
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Got down to about zero overnight where we were, judging by the frost on my brother's swag, but a well-prepared campsite is a beautiful thing.<br />
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Can't wait to get back to the great outdoors. Might do an overnight hike now the weather is warming up. -
113.4kg today.<br />
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Noticed I'm halfway to the next belt notch and the work pants are getting noticeably baggy. Same as the suit I bought in November last year. I usually buy a size up on what I need anyway, for comfort, but I think I'll need the tailor before too long.<br />
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Time to start getting the exercise component into gear on a regular basis, now the weather is warming up. I'm up to four chins just by cracking a few out every time I'm in the garage but want to get to 5 by end of next week. -
Was absolutely starving about 9pm, so fried myself 3 eggs (in a tbsp butter). It tasted fkn great - really hit the spot.<br />
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112.9kg this morning. Through the barrier!<br />
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Undecided whether to have treat day today or wait until Father's Day this Sunday... -
Today shall be my diet rest day according to the amount of food I just scoffed. Headed out to get a massage to help with the back spasms, and fuck it hurt!<br />
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Got home and was fairly starving, so after the tbones, got into the rye bread and some choc chip bikkies with milk. Then a protein shake.<br />
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Parked on the couch for an afternoon of sport. Aaaaaah... -
Back has some deep bruising right now - those Chinese massage dudes take no prisoners.<br />
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Well, diet rest day (which will henceforth be referred to as DDO - Diet Day Off) surely did its trick: 114.9kg this morning! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':)' /><br />
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Was reading why the DDO is so effective in a few journals. The obvious one being you can have a day without stressing over food. The second one which makes sense I guess is to make sure your metabolism doesn't slow down too much. Never really thought about it like that. And I suppose, in theory, having a binge one day per week will not adversely affect the weight loss plan. Just like dieting one day per week wouldn't positively impact a weight loss plan...<br />
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Since then I've taken a massive dump and will head out for a 5km walk shortly to get back into the burn so tomorrow am expecting to be back around 113.5kg<br />
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Got to work on getting those 5 chinups bashed out too. Getting to 4 is effort but I reckon I can do 5. I use a 2-inch bar so it is also doing some wicked work on the forearms, but bloody hard to maintain grip. -
Walk completed: 5.42km in 47:18 or 6.88km/h - there is the benchmark minimum speed. Will aim for Sunday, Tuesday, and Thursday for walks, and Monday, Wednesday, and Friday for light weights.<br />
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This is effectively Phase 2: combining Phase 1 (better eating) with more activity. The aim is to take the solid results in weight loss so far (from 115.8kg to 112.8kg) and combine them with more vigorous exercise.<br />
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I'm now entering my results into a spreadsheet, and taking fortnightly measurements of waist, hips, arms and legs to look at differences.<br />
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Goal is still to hit 110kg (or lower) by October 1st. -
113.6kg this morning - bounce back quite a way from DDO Saturday. Nice.<br />
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Lost some of my data that I was recording on the phone, so I had to re-create a spreadsheet from memory on the PC. Have added a linear trendline, which taking into account 114.9kg the other day has me missing the goal by 1kg. Not to fear though as I'm back on the straight and narrow until next Saturday <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Just did a quick circuit in the garage - my back is still playing up a bit so I'm kind of feeling my way into it. I'm also short of heavy weights, but figure this will do until I get into it some more. Have 2 x 13.7kg dumbells (its actually 30 pounds each - damn Yanks) and 1 x curling bar loaded to 43kg (mix of kg and pounds). The results and stated aims are:<br />
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5 decline pushups - aim for 10<br />
4 chinups (more like 4.5 but I'm rounding down!) - aim for 5 completed<br />
10 military press @ 13.7kg per arm - aim for 12<br />
10 bent rows @ 43kg - aim for 20<br />
10 deadlift @43kg - aim for 20<br />
7 Bicep curl @ 13.7kg per arm - aim for 10<br />
8 neck (arm strength for resistance) - leave as-is. Neck is a funny business but as my arms get stronger, the neck will benefit<br />
15 Abs - Leg raise - improve technique<br />
30 Abs - Frog curls - improve hold time<br />
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Completed that somewhere between 5 and 8 minutes I think, and then picked up another 2 chinups and 5 decline pushups at the end just for jolly. Only breaks were to write results on my sheet @ approx 5s per stoppage.<br />
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Next time I'll time each circuit and write the time under each - should be able to complete 2 circuits though I'm betting my chinups will plummet in the second round. -
5.4km down in 45:52 @ 7.06km/h. <br />
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Not entirely sure how accurate that is as MyTracks cut out doing geo-locating after 28 min for no apparent reason. Still, the distance was the same as the other day and the overall time kept going so that is good enough.<br />
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Called my parents during the walk as I haven't been able to get onto them for a few days. Sneaky old buggers are just out of Nelson! Didn't tell me they were going to inzid! -
Weight: 112.6kg this morning. The trend line has taken a dramatic dive in the last two measurements, to about 110.6 so I'm definitely in the right spot. Hopefully tomorrow morning things look even better.<br />
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Circuit work tonight:<br />
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Set 1: 10 x decline pushups; 3 x chinups; 12 x mil press @ 27kg; 15 x bent row @ 43kg; 20 x deadlift @ 43kg; 10 x bicep curl @ 13.7kg per arm; 8 x neck; 15 x abs - leg raise; 30 x abs - frog crunches<br />
Time: 08:25<br />
Notes: The extra pushups killed my chins - got halfway through the 4th one and just ran out of gas. Will be a challenge.<br />
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Rest 60 seconds<br />
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Set 2: 10 x decline pushups; 2 x chinups; 10 x mil press @ 27kg; 12 x bent row @ 43kg; 15 x deadlift @ 43kg; 6 x bicep curl @ 13.7kg per arm; 8 x neck; 15 x abs - leg raise; 30 x abs - frog crunches<br />
Time: 07:30<br />
Notes: The lowered reps here obviously contributed to the shorter time. Was well out of juice by the second lot of chins and biceps.<br />
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Finished feeling shaky and kind of chucky. Must have been good work on a very untoned body <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /><br />
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Now I'm about to smash into my standard mineral hit:<br />
1 x tbsp Unsulphured Black Strap Molasses (wide range of minerals like Na, Ca, Mg, Fe, K)<br />
1 x tbsp Organic Fish Oil (heart and joints)<br />
4 x Magnesium tabs (cramps, stress, and sleep)<br />
3 x Flaxseed Oil tabs (omega 3, 6, 9)<br />
1 x Kelp tab (iodine)<br />
1 x Lysine tab<br />
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Top that off with a protein shake and I'm off to bed!
