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That Last 10 Lbs...
2/18/2012 11:28:49 AM
About two years ago I set out on a mission... to get healthy. Since then, I quit smoking and dropped a little over 50 lbs. and six inched off my waist. I've been going to the gym for about 7-8 months. Mostly doing cardio (treadmill and bike) and Medex weight machines. (heresy, I know) I work out on the machines rather than free weights because I have a 30 year old spinal cord injury that I still have to deal with. (I'm now 48 y/o) I can do what I want, but need to be careful.
Here is the problem - I still can't get the last 10 lbs or so off my waist. I typically have some yogurt and fruit for breakfast, a half sandwich and maybe some fruit for lunch and a healthy dinner and nothing in between. I don't really need to lose more weight, I'd just like to get rid of the last of the roll. I'm 5'11 and 173 lbs right now.
If you have suggestions, I'm all ears.
Thanks,
Rob
Here is the problem - I still can't get the last 10 lbs or so off my waist. I typically have some yogurt and fruit for breakfast, a half sandwich and maybe some fruit for lunch and a healthy dinner and nothing in between. I don't really need to lose more weight, I'd just like to get rid of the last of the roll. I'm 5'11 and 173 lbs right now.
If you have suggestions, I'm all ears.
Thanks,
Rob
2/18/2012 11:32:24 AM
Need more info. List exactly what your typical meal is for the entire day and what you do at the gym.
2/18/2012 12:01:06 PM
A typical day at the gym is 40 min walk/jog on the treadmill. According to the display, it's about 2.5-3 miles. Then two trips around the weight machines. 200 lb leg extensions and curls - 12 reps x 2. Row 140lbs 12 reps x 2. Chest press 180 lbs. 12-14 reps x 2. Curls (biceps) 80 lbs 14 reps x 2. Lumbar extension 200 lbs. 12-14 reps x 2. Ab machine 100 lbs 13-15 reps x 2. Lat pull down 100 lbs 12-14 reps x 2. Followed by 30 min on the bike mid resistance and try to keep the rpm's above 70. I do this 3-4 days/week.
Typical diet - yesterday. Yogurt with fresh blueberries and raspberries before the gym. For lunch I had a half turkey sandwich on multi grain bread with a half slice of provolone and lettuce. NO mayo. and a banana. Dinner was grilled shrimp over about a half cup of wild rice and a salad with romaine lettuce, broccoli, carrots and peas with a little lite vinaigrette dressing. Most dinners are either shellfish, fish, skinless chicken roasted or grilled, or lean beef. I will occasionally eat some brown rice. I absolutely despise cooked veggies, so I get them raw in a salad. I don't eat much bread other than one slice a day at lunch. Otherwise, very light on the carbs.
Rob
ETA I do on occasion go out for a burger, but no more than maybe once every 6-8 weeks. I've gotten used to eating healthy, but still get the urge ever once and a while.
Typical diet - yesterday. Yogurt with fresh blueberries and raspberries before the gym. For lunch I had a half turkey sandwich on multi grain bread with a half slice of provolone and lettuce. NO mayo. and a banana. Dinner was grilled shrimp over about a half cup of wild rice and a salad with romaine lettuce, broccoli, carrots and peas with a little lite vinaigrette dressing. Most dinners are either shellfish, fish, skinless chicken roasted or grilled, or lean beef. I will occasionally eat some brown rice. I absolutely despise cooked veggies, so I get them raw in a salad. I don't eat much bread other than one slice a day at lunch. Otherwise, very light on the carbs.
Rob
ETA I do on occasion go out for a burger, but no more than maybe once every 6-8 weeks. I've gotten used to eating healthy, but still get the urge ever once and a while.
2/18/2012 12:44:31 PM
Originally Posted By fatbarrel:
Typical diet - yesterday. Yogurt sugarwith fresh blueberriessugar and raspberries sugarbefore the gym. For lunch I had a half turkey sandwich on multi grain bread sugar with a half slice of provolone and lettuce. NO mayo. and a banana sugar. Dinner was grilled shrimp over about a half cup of wild rice and a salad with romaine lettuce, broccoli, carrots and peas with a little lite vinaigrette dressing. Most dinners are either shellfish, fish, skinless chicken roasted or grilled, or lean beef. I will occasionally eat some brown rice. I absolutely despise cooked veggies, so I get them raw in a salad. I don't eat much bread other than one slice a day at lunch. Otherwise, very light on the carbs.
Rob
ETA I do on occasion go out for a burger, but no more than maybe once every 6-8 weeks. I've gotten used to eating healthy, but still get the urge ever once and a while.
Typical diet - yesterday. Yogurt sugarwith fresh blueberriessugar and raspberries sugarbefore the gym. For lunch I had a half turkey sandwich on multi grain bread sugar with a half slice of provolone and lettuce. NO mayo. and a banana sugar. Dinner was grilled shrimp over about a half cup of wild rice and a salad with romaine lettuce, broccoli, carrots and peas with a little lite vinaigrette dressing. Most dinners are either shellfish, fish, skinless chicken roasted or grilled, or lean beef. I will occasionally eat some brown rice. I absolutely despise cooked veggies, so I get them raw in a salad. I don't eat much bread other than one slice a day at lunch. Otherwise, very light on the carbs.
Rob
ETA I do on occasion go out for a burger, but no more than maybe once every 6-8 weeks. I've gotten used to eating healthy, but still get the urge ever once and a while.
Also what are you drinking?
2/18/2012 12:58:41 PM
Originally Posted By die-tryin:
Also what are you drinking?
Also what are you drinking?
Black coffee, water, unsweetened iced tea, maybe one Coke a week.
2/18/2012 3:01:52 PM
I would go primal for 30you days and see how you like the results. You may be surprised.
2/19/2012 4:21:07 PM
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
2/19/2012 4:41:43 PM
Originally Posted By Tricepbrah:
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
Broscience?
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
You know what sugar does to insulin? You know what too much insulin does to you body?
Calories is vs calories out is important, but there are other very important things to consider as well.
2/19/2012 5:38:06 PM
Originally Posted By RolandofGilead:
Originally Posted By Tricepbrah:
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
Broscience? Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
You know what sugar does to insulin? You know what too much insulin does to you body?
Calories is vs calories out is important, but there are other very important things to consider as well.
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
2/19/2012 5:47:06 PM
Originally Posted By Tricepbrah:
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
Originally Posted By RolandofGilead:
Originally Posted By Tricepbrah:
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
Broscience?
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
You know what sugar does to insulin? You know what too much insulin does to you body?
Calories is vs calories out is important, but there are other very important things to consider as well.
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
You must have misunderstood my post, because I was certainly not restating what you said.
The guy above suggesting cutting back on sugar.
You called that broscience (unless I misunderstood your post).
While there is debate about whether or not bread is bad for you, there's certainly nothing in it that's good for you, and so it's not worth the insulin spike. Fruit obviously isn't bad for you, however someone looking to lose that "last 10" may find it beneficial to cut back on higher sugar fruits such as bananas, and breads/pastas and the like.
2/19/2012 5:51:12 PM
Originally Posted By RolandofGilead:
You must have misunderstood my post, because I was certainly not restating what you said.
Originally Posted By Tricepbrah:
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
Originally Posted By RolandofGilead:
Originally Posted By Tricepbrah:
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
Broscience? Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
You know what sugar does to insulin? You know what too much insulin does to you body?
Calories is vs calories out is important, but there are other very important things to consider as well.
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
You must have misunderstood my post, because I was certainly not restating what you said.
The guy above suggesting cutting back on sugar.
You called that broscience (unless I misunderstood your post).
While there is debate about whether or not bread is bad for you, there's certainly nothing in it that's good for you, and so it's not worth the insulin spike. Fruit obviously isn't bad for you, however someone looking to lose that "last 10" may find it beneficial to cut back on higher sugar fruits such as bananas, and breads/pastas and the like.
That is pretty much what I was getting at when I highlighted the SUGARs.
2/19/2012 5:51:59 PM
Originally Posted By RolandofGilead:
You must have misunderstood my post, because I was certainly not restating what you said.
Originally Posted By Tricepbrah:
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
Originally Posted By RolandofGilead:
Originally Posted By Tricepbrah:
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
Broscience? Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
You know what sugar does to insulin? You know what too much insulin does to you body?
Calories is vs calories out is important, but there are other very important things to consider as well.
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
You must have misunderstood my post, because I was certainly not restating what you said.
The guy above suggesting cutting back on sugar.
You called that broscience (unless I misunderstood your post).
While there is debate about whether or not bread is bad for you, there's certainly nothing in it that's good for you, and so it's not worth the insulin spike. Fruit obviously isn't bad for you, however someone looking to lose that "last 10" may find it beneficial to cut back on higher sugar fruits such as bananas, and breads/pastas and the like.
Man, you really shouldn't be asking anyone if they know what an insulin spike is.
Did you even go to the link I posted?
You say calories in v. calories out is important then you respond with "however someone looking to lose that "last 10" may find it beneficial to cut back on higher sugar fruits such as bananas, and breads/pastas and the like."
Do you know what calories in vs. calories out is? OP can cut back on anything, including proteins (which also spike insulin), and it will help him lose his "last 10."
2/19/2012 5:56:09 PM
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
He's an insulin protected wizard.
He's an insulin protected wizard.
2/19/2012 6:00:10 PM
No offense by the way.
Major Maiden fan here too.
Major Maiden fan here too.
2/19/2012 7:08:37 PM
Originally Posted By Tricepbrah:
Man, you really shouldn't be asking anyone if they know what an insulin spike is.
Did you even go to the link I posted?
You say calories in v. calories out is important then you respond with "however someone looking to lose that "last 10" may find it beneficial to cut back on higher sugar fruits such as bananas, and breads/pastas and the like."
Do you know what calories in vs. calories out is? OP can cut back on anything, including proteins (which also spike insulin), and it will help him lose his "last 10."
Originally Posted By RolandofGilead:
You must have misunderstood my post, because I was certainly not restating what you said.
Originally Posted By Tricepbrah:
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
Originally Posted By RolandofGilead:
Originally Posted By Tricepbrah:
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
Broscience?
Strong broscience in this thread.
Your primary concern should be calories in vs calories out.
You can eat 50 twinkies a day and lose weight, as long as you're in caloric deficit. (Although this is extremely unhealthy)
Log your daily food intake. I recommend www.myfitnesspal.com.
Eat 500 calories under and try to be active.
You know what sugar does to insulin? You know what too much insulin does to you body?
Calories is vs calories out is important, but there are other very important things to consider as well.
I don't even know what the point of your reply was. You literally restated exactly what I said then asked me if I knew what an insulin spike is.
If you're somehow making a reference to OP then I can assure you eating bananas, blueberry yogurt and multi-grain bread isn't bad for you.
Maybe I should ask, do you know know what an insulin spike is and what insulin does to your body?
http://weightology.net/weightologyweekly/?page_id=319
You must have misunderstood my post, because I was certainly not restating what you said.
The guy above suggesting cutting back on sugar.
You called that broscience (unless I misunderstood your post).
While there is debate about whether or not bread is bad for you, there's certainly nothing in it that's good for you, and so it's not worth the insulin spike. Fruit obviously isn't bad for you, however someone looking to lose that "last 10" may find it beneficial to cut back on higher sugar fruits such as bananas, and breads/pastas and the like.
Man, you really shouldn't be asking anyone if they know what an insulin spike is.
Did you even go to the link I posted?
You say calories in v. calories out is important then you respond with "however someone looking to lose that "last 10" may find it beneficial to cut back on higher sugar fruits such as bananas, and breads/pastas and the like."
Do you know what calories in vs. calories out is? OP can cut back on anything, including proteins (which also spike insulin), and it will help him lose his "last 10."
shit.
I know exactly what an insulin spike is. Did you know that spiking one's insulin causes your body to retain fat? That is why cutting sugar is very helpful for those trying to lose weight. That's also why it's more complicated than calories in vs calories out.
Don't assume that I don't know what I'm talking about. If OP is having trouble with the last few pounds then cutting sugar, preventing insulin spikes, and becoming insulin sensitive again can be very beneficial.
2/19/2012 8:02:06 PM
Cut out the bread, fruit, most of the rice (brown is not any better) and get the full fat yogurt if you want some of that.
Pretty much what's already been said regarding sugar, or things that convert readily to sugar and your bodies response to that. It's more important to control WHAT you're eating, then you factor in how much. There's no need to starve yourself though, and that is actually counterproductive.
Pretty much what's already been said regarding sugar, or things that convert readily to sugar and your bodies response to that. It's more important to control WHAT you're eating, then you factor in how much. There's no need to starve yourself though, and that is actually counterproductive.
2/20/2012 8:11:49 AM
Originally Posted By Tricepbrah:
No offense by the way.
Major Maiden fan here too.
No offense by the way.
Major Maiden fan here too.
Slow your roll, brah. This is a technical forum, so your input needs to be of substance; not just "
" and flippant replies.
WRT insulin.... just MHO, but in a calorie deficit, it's not hurting anything. If the deficit is at the depth it should be, even a temporarily high insulin level is only going to be driving glucose into depleted tissues. This is could be more helpful for sustaining physical output for "those last 10 pounds" than trying to get ketotic.
2/20/2012 11:38:45 AM
Originally Posted By AGW:
Slow your roll, brah. This is a technical forum, so your input needs to be of substance; not just "" and flippant replies.
WRT insulin.... just MHO, but in a calorie deficit, it's not hurting anything. If the deficit is at the depth it should be, even a temporarily high insulin level is only going to be driving glucose into depleted tissues. This is could be more helpful for sustaining physical output for "those last 10 pounds" than trying to get ketotic.
Originally Posted By Tricepbrah:
No offense by the way.
Major Maiden fan here too.
No offense by the way.
Major Maiden fan here too.
Slow your roll, brah. This is a technical forum, so your input needs to be of substance; not just "
" and flippant replies.WRT insulin.... just MHO, but in a calorie deficit, it's not hurting anything. If the deficit is at the depth it should be, even a temporarily high insulin level is only going to be driving glucose into depleted tissues. This is could be more helpful for sustaining physical output for "those last 10 pounds" than trying to get ketotic.
True, and I'm not necessarily suggesting going into ketosis, just pointing out that continually spiking insulin levels makes losing fat more difficult.
2/20/2012 3:18:47 PM
Just a thought or two. Your weight isn't that bad for your height, but your routine isn't doing you any favors in making it look that good, either. Even a relatively low body fat percentage isn't going to look that great if you don't have some decent muscle underneath. I realize that you are trying to work around a spinal injury, but I would be doing all I could to push a bit heavier weights, so as to add some real muscle. Even if your weight never changes, if you add a couple lbs of muscle and drop a couple of fat,(can happen concurrently when you are just starting out lifting heavier), it will make a world of difference.
The other two factors are your perception and genetics. Your genetics help determine the effort required to get to a certain point, and your perception can sometimes change with education. Coming to a good understanding of where you are ACTUALLY at right now, (rather than how you perceive yourself compared to pics on the internet or a magazine), and what it will ACTUALLY take to get you to where you are hoping to be, may help get you going in a certain path. I'm not saying you are a special snowflake, just saying not to get wrapped up in thinking that you will necessarily be able to eat sandwiches and yogurt while doing cardio several days a week and look like the guy on the cover of Muscle and Fitness.
The other two factors are your perception and genetics. Your genetics help determine the effort required to get to a certain point, and your perception can sometimes change with education. Coming to a good understanding of where you are ACTUALLY at right now, (rather than how you perceive yourself compared to pics on the internet or a magazine), and what it will ACTUALLY take to get you to where you are hoping to be, may help get you going in a certain path. I'm not saying you are a special snowflake, just saying not to get wrapped up in thinking that you will necessarily be able to eat sandwiches and yogurt while doing cardio several days a week and look like the guy on the cover of Muscle and Fitness.
