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Weight Loss Program ;)


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So...

 

Been doing intermittent fasting these past days. I usually eat around 12nn and last meal or snack is around 5pm. Then it's no eating until 12nn the next day, or for at least 16 hours. Coupled with rucking (Wednesday, Friday, and Sunday), carrying around 20+ pounds on my back for an hour or more, I feel lighter and my stomach seems smaller. I'm at 230+ pounds I think, aiming for 180 which was my weight almost 20 years ago. Staying away from rice most of the week (Sunday is cheat day, but still in moderation). Eating more sandwiches.

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Good for you!

 

However, Why, oh why, am I cheat day? ^_^

 

Sandwiches could still contain carbohydrates. Did you go to see a doctor to have a tailored diet plan?

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Didn't see doctor. True, there's the bread component of those sandwiches, but I still try to lessen overall carb intake. Sandwiches IMO are best, as the bread ain't that much, and are filling with all that meat and veg in it. I'm also avoiding pasta as much as possible. And soda. And....

 

On my second-ish week of intermittent. My last meal was last night, finished eating by 8pm, and despite the yummy Chinese food for the CNY, I made sure to control the portions of wot I ate. Next meal would be around noon-ish later, pro'ly a chicken sandwich. Rucking later tonight.

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No breakfast? :blink: Not for me, without I cannot start in the morning. But there are people that cannot really eat in the morning, so personal preference. good if this works for you to reduce calorie intake. :)

 

 

Become vegetarian for some time, eat what cows eat so you can eat cows again. 10 Kilos in 6 months guaranteed

 

You mean more veggies, less carbs like bread or noodles I presume? Vegetables for the most part are water and fibers in colourful packaging. Of course you loose weight then. :D

 

 

Most important is to drop those evil "soft" drinks. Filled to the brim with sugar. Replace with water and unsweetened tea and coffee etc. Less carbohydrates overall and more sports or general physical activity to build up muscle mass to burn more calories.

 

 

And yes, rice is a carb bomb. Good when you are professional cclist riding le Tour, but bad when mostly sitting in your job.

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Did you go to see a doctor to have a tailored diet plan?

 

If the situation over there is anything like here in America going to a doctor probably wouldn't help much. In the States most medical schools simply have limited to zero training in nutrition which is the key to weight loss.

 

I put on a lot of weight after getting out of the service and had zero luck with regular docs trying to lose it. When I finally lost all my weight years ago (dropped about 80 lbs in 6 months and got down to around 10% body fat) it was after reading several dozen books on health and what the latest trends and theories were. Cross-referencing what almost everyone agreed on I finally implemented several things at once and the weight flew off (and hasn't come back, though sadly I'm up around 13-14% body fat these days).

 

Corinthian, if you're up for suggestions I highly recommend The Primal Blueprint by Mark Sisson. I discovered him after I had lost all my weight but he basically covers everything every other author I've read touches on in that one book - nutrition, exercise, lifestyle, everything. On top of that he's still very active on his blog and humble enough where he's willing to change recommendations he's made if the latest research suggests the change.

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My late father was a physician, his basic advice to people wanting to lose weight was:

 

- Eat less.

- Exercise more.

- Don't miss meals.

- Get a good nights sleep.

 

He also said:

 

- Have at least one nutritious meal a day

 

And personally I use the 10 - 10 rule:

 

- No crap before 10 AM (doughnuts and the like) and no crap after 10 PM (no soda, chips, cookies...etc.).

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About 10 years ago I was able to drop 20 pounds in less than 6 months, with no deprivation or hardship, by following 3 rules:

 

- at least 3 exercise walks a week;

- only one meal with carbs per day (choose wisely!);

- on days I got exercise, I allowed myself a dessert. No exercise, no dessert.

 

Most of the time I tried to avoid carbs late at night, because of the blood sugar bounce/crash effect and waking up starving.

 

Maybe one day a week, the anticipation of dessert got me off my butt and to the park.

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Corinthian, if you're up for suggestions I highly recommend The Primal Blueprint by Mark Sisson. I discovered him after I had lost all my weight but he basically covers everything every other author I've read touches on in that one book - nutrition, exercise, lifestyle, everything. On top of that he's still very active on his blog and humble enough where he's willing to change recommendations he's made if the latest research suggests the change.

Sisson is an interesting guy, thanks for the heads-up;

 

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Thanks for the heads up, Skywalkre. Will check it out.

 

I hit the trails yesterday morning with my mountain bike. Man, talk about losing confidence! I hesitated on a jump and roundly got punched on the cheek by my bike's handlebar. :lol:

 

The rucking will have to be postponed this week though as both feet have got big blisters that was the result of two weeks of rucking. :wacko:

 

Ideally, I don't eat anything past 8pm. Last week, I had rice for only one meal for only one day. The rest of the days were sandwiches or just salad and meat. Not a fan of heavy dressing of any kind on salads.

 

Been drinking a lot of wine lately... but then the reason for that is a different matter altogether (my coping mechanism sucks).

 

Aiming to do an "Asian Trilogy," i.e. climbing Mts Kinabalu (Malaysia), Yushan (Taiwan, formerly known as Niitaka), and Fuji in five years. Looking to do Annapurna Circuit after that.

Edited by Corinthian
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Corinthian, if you're up for suggestions I highly recommend The Primal Blueprint by Mark Sisson. I discovered him after I had lost all my weight but he basically covers everything every other author I've read touches on in that one book - nutrition, exercise, lifestyle, everything. On top of that he's still very active on his blog and humble enough where he's willing to change recommendations he's made if the latest research suggests the change.

Sisson is an interesting guy, thanks for the heads-up;

 

 

 

That's the interview that I saw that got me hooked. I was watching vids on intermittent fasting a few years ago and the YT algorithm recommended a clip from this podcast. Watched it and went "huh... this guy is pretty interesting." Then went and watched the full podcast (rare for me as I usually don't have the time) and went "Damn! This guy is awesome!" Been following him ever since.

 

When you watch that podcast one of the things you'll notice that I love about Sisson, which also comes across in his writing, is how chill the guy is. He's not a dick, he's not pushy, he's not melodramatic. He's basically like "look, I just wanted to be healthy and enjoy life as I aged, I think I found the way to do it, I hope you all can enjoy it as well, here's the info if you want to try it out yourself."

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And with Rogan showed, I still push for BJJ (or any other full contact, low impact sport).

Have seen people losing weight like crazy. If I do more than 3 sessions a week I must increase calory-intake quite a lot to not lose too much weight.

Other positives with it:

- You learn every time you roll, you will never reach a "now I know it all" level.

- As mentioned low impact, 95% is ground-work.

- Everyone can do it at their own preferred intensity.

- It is extremely social.

- Out travelling? Contact the local gym and you are usually quite welcome.

- It is humbling. Seeing smaller people man-handling bigger people does that.

...

Edited by Stefan Fredriksson
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Sisson is big on the idea of finding something physically challenging that's fun to do. That's the one thing I've been struggling to find.

 

With my ex it was dancing. That was fairly expensive, though, and obviously not all that viable when single. The various casual sport leagues don't work for me given my odd schedule (I'm usually in bed before 6 and work over weekends). My circle of friends are mostly stereotypical gamers so doing something physical goes nowhere.

 

(Funny story along these lines - since losing all that weight years ago and staying in shape since I always figured I'd make some progress with my friends who still struggle with their own weight. NOPE! I have, however, gotten some of their girlfriends interested. This goes along with the only friends of mine who want to know more being female as well. What's up with dudes being ok with being out of shape? :blink:)

 

I'm leaning now towards maybe doing a few months of bulking up. Was never a fan of going to the gym (when I lost all that weight years ago, and still to this day, all I did was body weight exercises at home for 15-20m a few days a week) but have always wanted to see what I could accomplish trying to bulk up. Not talking anything crazy like Arnold levels from back in the day. Was thinking more like Thor/Cap from the Marvel movies (but even those levels are insane to get to and maintain). The drawback to this will again be cost. Getting to and staying at those levels means a lot more calories and eating healthy is expensive.

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Sisson is big on the idea of finding something physically challenging that's fun to do. That's the one thing I've been struggling to find.

 

With my ex it was dancing. That was fairly expensive, though, and obviously not all that viable when single. The various casual sport leagues don't work for me given my odd schedule (I'm usually in bed before 6 and work over weekends). My circle of friends are mostly stereotypical gamers so doing something physical goes nowhere.

...

Well... bjj.

If you are not familiar with it, I would say it is more like wrestling than judo, but if you have done any of the two you will feel at home.

Cost - member-ship in the club and training clothes. A decent gi (think judo-suit) costs around 150 USD. We also train "no-gi", ie submission wrestling, decent shorts around 50 USD, and a couple of rash-guards. But the clothes usually last.

Being single is obviously not a problem as your club-mates are your partners.

 

Over the almost 10 years I have been doing it, I can not remember ever having regrets picking it up.

Edited by Stefan Fredriksson
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Going back to muay thai next week hopefully - or when my left foot has healed after spraining it when I jumped out of a boat and solidly hit the sandy bottom with a very audible crack last Thursday.... :rolleyes:

Edited by Corinthian
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Sisson is big on the idea of finding something physically challenging that's fun to do. That's the one thing I've been struggling to find.

 

With my ex it was dancing. That was fairly expensive, though, and obviously not all that viable when single. The various casual sport leagues don't work for me given my odd schedule (I'm usually in bed before 6 and work over weekends). My circle of friends are mostly stereotypical gamers so doing something physical goes nowhere.

...

Well... bjj.

If you are not familiar with it, I would say it is more like wrestling than judo, but if you have done any of the two you will feel at home.

Cost - member-ship in the club and training clothes. A decent gi (think judo-suit) costs around 150 USD. We also train "no-gi", ie submission wrestling, decent shorts around 50 USD, and a couple of rash-guards. But the clothes usually last.

Being single is obviously not a problem as your club-mates are your partners.

 

Over the almost 10 years I have been doing it, I can not remember ever having regrets picking it up.

 

 

Looked into it. To my surprise there are a lot of BJJ gyms around (almost all have 'Gracie' before the BJJ, but I don't know enough to know what that means). Not a single one had prices listed, though. That will ultimately be the deciding factor.

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Sisson is big on the idea of finding something physically challenging that's fun to do. That's the one thing I've been struggling to find.

 

With my ex it was dancing. That was fairly expensive, though, and obviously not all that viable when single. The various casual sport leagues don't work for me given my odd schedule (I'm usually in bed before 6 and work over weekends). My circle of friends are mostly stereotypical gamers so doing something physical goes nowhere.

...

Well... bjj.

If you are not familiar with it, I would say it is more like wrestling than judo, but if you have done any of the two you will feel at home.

Cost - member-ship in the club and training clothes. A decent gi (think judo-suit) costs around 150 USD. We also train "no-gi", ie submission wrestling, decent shorts around 50 USD, and a couple of rash-guards. But the clothes usually last.

Being single is obviously not a problem as your club-mates are your partners.

 

Over the almost 10 years I have been doing it, I can not remember ever having regrets picking it up.

 

 

Looked into it. To my surprise there are a lot of BJJ gyms around (almost all have 'Gracie' before the BJJ, but I don't know enough to know what that means). Not a single one had prices listed, though. That will ultimately be the deciding factor.

 

 

Gracie brothers were basically founders of BJJ, that's why.

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When I started martial arts in college, I was 190 cm aka 6'3" and 78 kg aka 172 lbs. In 2 yrs I was 200 lbs and it was definitely not fat.

 

Plus training like that can save your life.

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Yes. Short version is the Gracies tweaked judo* with rules more into the ground game, than standup.

Bjj is sometimes called Gracie ju jutsu, but afaik they are also selling gjj as a separate thing.

What is usually trained at gyms is bjj under IBJJF rules, more focused on competition, than self defence.

 

As for cost I have friends who have noted that is more expensive in the US than in Sweden, but I am not sure it says much.

 

Most gyms offer a few free classes to see if you like it before you decide, then I think it usually is a fixed fee per month/year.

I would try at least 2 different gyms before committing - if you like it that is.

 

There is a possible drawback - it is addictive, for real. If I for some reason cant train in almost a week, I get grumpy.

On the plus side, you can not think of other stuff while doing it, almost a sort of mindfulness lesson but with added psyical workout.

 

* If you look Kosen judo, it is very similar.

Edited by Stefan Fredriksson
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Any type of jutaijutsu will really burn calories when pounded upon, although I have conclusively proven that if you eat enough shit you can still get fat even when rolling. . .

You are a sumo wrestler :D ?

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  • 3 weeks later...

So...

 

Been doing intermittent fasting these past days.

 

Intermittent fasting has immense health benefits. Inhabitants of the "blue zones," where they have a disproportionate amount of people who live to be a 100, eat relatively lo-cal and fast intermittently.

 

Valter Longo, an biochemist who researches these blue zones, explains it all here.

 

 

 

Did you go to see a doctor to have a tailored diet plan?

 

If the situation over there is anything like here in America going to a doctor probably wouldn't help much. In the States most medical schools simply have limited to zero training in nutrition which is the key to weight loss.

 

 

 

 

 

The average doctor in the states got like a 1hr lecture in nutrition while in med school. My experience was about the same. Medical training is geared more toward inpatient and emergent patients, so lifestyle stuff gets pushed to the side. The average doctor will tell patients "Diet and exercise" and can't flesh out the details. And sleep gets ignored, and I'm willing to bet sleep apnea is undertreated. Having obstructive sleep apnea just sabotages any weight loss plan.

 

I worked with pediatric endocrinologist. In medicine, we say kids are small adults but adults are not big kids. One attending informed me that the research shows that the best diet researched at that time was weight watchers. I did it for a while, just point counting, and it was working. App went lousy on me, and I didn't stick with it because I was on the road. But it taught me what really puts on weight and what doesn't. Some people lost weight just using the zero-points list.

 

If anyone is concerned about low-carb vs low-fat, the jury is out:

https://examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/

 

 

There is a possible drawback - it is addictive, for real. If I for some reason cant train in almost a week, I get grumpy.

On the plus side, you can not think of other stuff while doing it, almost a sort of mindfulness lesson but with added psyical workout.

 

 

 

Congrats, you're addicted to endorphins! Plus, the human body is designed to move.

 

I've been trimming down. What helped was taking care of my sleep apnea, bringing my (healthy) lunch to work as opposed to grazing out of the snack machine, cooked instead of ate out, and exercising lightly.

 

The last one was crucial. I've never had a hard time hitting the gym. But I hit it pretty hard. And when I get back to the gym, I do the same thing. And have nothing left for the work-day. It takes days for me to recover, and even my APAP can't help the sleep apnea I get.

 

Then I heard this:

 

https://www.youtube.com/watch?v=cj4hdIGbDHs

 

Moral of that story is if you work out 70%, you can get more volume throughout the week and have something left for the rest of your life.

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I've been reading about the "time under tension" approach to weightlifting. It appeals to me, since I avoid lifting heavy but crank sets out way too quick when lifting light (patience is not one of my virtues).

 

https://www.t-nation.com/training/new-science-of-time-under-tension

 

The above article is interesting in that it predicts "volume of load" being the driver for muscle growth. You can do either heavy weights and few reps per set, or lighter weights and longer sets. Basically W lbs of weight x T seconds of tension.

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