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Measurements/Info:
Height: 6'1
Weight: 220
Age: 25
I work nights, 6pm to 2am, and it's very laid back, computer programming and databasing work, so I'm not doing much. I'd say the hours I spend out of exercising, aside from cooking, are very sedentary. My sleep schedule is unfortunately segmented. I sleep around around 3 to 7, then I have to wake up and get my kid to school, then from 8 to 12 I go back to sleep.
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I started losing weight about a year ago, I was 245-250 at the time, and concentrated my efforts on cardio (Running, 4.5-7mph, Elliptical, Stairmaster, Racquetball). I started off doing about an hour a day for 4 or 5 days, and eventually increased it. At the time, I also kept my caloric intake to between 1500-1800. I lost on average about 8lbs a month. In the process I put on a decent amount of muscle from light weight training and racquetball. I can't really say how well toned, but my legs, tighs, back are pretty solid. I did about 30 minutes of weights after an hour and a half of cardio, 3 out of 5 days. However, most of the fat left on my body is concentrated around my stomach.
So anyway, here I am now at 220 and have been there for now for two months. At first I thought that perhaps my caloric intake was simply too low and my metabolism had shifted into starvation mode. So I adjusted my diet. I now eat about five to six meals a day that amounts to about 2400-2800 calories. After about a month, I still didn't notice a change in weight, so I figured it might be a case of my body getting too adjusted to a workout regime. Up till a month ago, I did hardcore racquetball for about 2 hours, six days a week. I added back in elliptical, and running to my regime with the light weight training every other day. Still no change in weight after a month, at this point I'm not sure what to change. Any ideas? Only thing I can imagine is my segmented sleep, but I can't change that, I have to wake up and get my kid ready for school. I suppose I should take more rest days, but honestly I don't feel fatigued the next day. It takes about 2 weeks for it to really start to grind down on me.
I don't have a motivation problem, I love going to the gym and love playing racquetball. However, the lack of progress with the weight loss is proving to be extremely aggrivating considering how much effort I put into this. I welcome all comments and opinions.
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Ultimately, I would like to get down to 190lbs or so and then build up back with weights to 210. I haven't tackled weights too hardcore simply because I don't have a training partner. When I do weights, it's usually machine, and every now and then I'll add in a few bench presses and squats. My lower body is much stronger than my upper body currently.
My conditioning, stamina, and flexibility I think is very excellent at this point. Currently, I run for 30 minutes, elliptical for 30, and racquetball for an hour and a half, and I'll generally do this 6 days a week. Sometimes I'll end up doing it for 2 weeks straight then rest three days. I'd say on the average I burn 1400 calories a day, with a low of 1000 and a high of 1800.
These are just educated guesses, but I figure:
Day activities/BMR: 2700
Exercising: 1400. (Elliptical 300, Running 300, Racquetball 800)
Intake: 2700
Difference: 1400
I track everything I eat, so I know it amounts to about 2400-2800. I drink about 16 glasses of water throughout the day. On the average, I eat about 290-330gs of carbs, 120-150gs of proteins, and 60-80g of Fat. Up until a month ago, I ate around 100gs of Fat, so I considered that might be a contributing factor and cut it down to current levels. My current diet looks something along...
Meal 1 (7:00 AM): 2 slices of wheat bread, chicken sausage. 400 cals. Wake up, drop kid off, back to sleep.
Meal 2 (1:00 PM): Canned soup, all different kinds, sometimes shredded cheese. 300-450 cals. Wake up, stretch, head to the gym.
Meal 3 (4:30 PM): Post workout. Usually leftovers from last night, which is generally, rice, chicken and some vegetable. Usually about 400-700 cals. Post workout stretching, cook dinner, lie back on the sofa watching TV.
Meal 4 (7:00 PM): Whatever dinner I cooked and brought to work. Generally rice, chicken and some vegetable. 600-800 cals. At work at this point typing away.
Meal 5 (10:30 PM): Fruits. Banana and a kiwi. Or strawberries. It generall works out to 150-200. Still at work.
Meal 6 (1:00 AM): Generally some candy or sherbert. Basically something with sugar to keep up for the last hour and drive home. 220-250 calories. Still at work, preparing to leave and then head to sleep.
I stick to water, no alcohol, juices or soda for me. I have been adding in green tea for (mythical?) a metabolism boost. I don't eat fast food. However, come date night I'll eat out at a restaurant chain (Fridays/Olive Garden/etc).
Height: 6'1
Weight: 220
Age: 25
I work nights, 6pm to 2am, and it's very laid back, computer programming and databasing work, so I'm not doing much. I'd say the hours I spend out of exercising, aside from cooking, are very sedentary. My sleep schedule is unfortunately segmented. I sleep around around 3 to 7, then I have to wake up and get my kid to school, then from 8 to 12 I go back to sleep.
----
I started losing weight about a year ago, I was 245-250 at the time, and concentrated my efforts on cardio (Running, 4.5-7mph, Elliptical, Stairmaster, Racquetball). I started off doing about an hour a day for 4 or 5 days, and eventually increased it. At the time, I also kept my caloric intake to between 1500-1800. I lost on average about 8lbs a month. In the process I put on a decent amount of muscle from light weight training and racquetball. I can't really say how well toned, but my legs, tighs, back are pretty solid. I did about 30 minutes of weights after an hour and a half of cardio, 3 out of 5 days. However, most of the fat left on my body is concentrated around my stomach.
So anyway, here I am now at 220 and have been there for now for two months. At first I thought that perhaps my caloric intake was simply too low and my metabolism had shifted into starvation mode. So I adjusted my diet. I now eat about five to six meals a day that amounts to about 2400-2800 calories. After about a month, I still didn't notice a change in weight, so I figured it might be a case of my body getting too adjusted to a workout regime. Up till a month ago, I did hardcore racquetball for about 2 hours, six days a week. I added back in elliptical, and running to my regime with the light weight training every other day. Still no change in weight after a month, at this point I'm not sure what to change. Any ideas? Only thing I can imagine is my segmented sleep, but I can't change that, I have to wake up and get my kid ready for school. I suppose I should take more rest days, but honestly I don't feel fatigued the next day. It takes about 2 weeks for it to really start to grind down on me.
I don't have a motivation problem, I love going to the gym and love playing racquetball. However, the lack of progress with the weight loss is proving to be extremely aggrivating considering how much effort I put into this. I welcome all comments and opinions.
----
Ultimately, I would like to get down to 190lbs or so and then build up back with weights to 210. I haven't tackled weights too hardcore simply because I don't have a training partner. When I do weights, it's usually machine, and every now and then I'll add in a few bench presses and squats. My lower body is much stronger than my upper body currently.
My conditioning, stamina, and flexibility I think is very excellent at this point. Currently, I run for 30 minutes, elliptical for 30, and racquetball for an hour and a half, and I'll generally do this 6 days a week. Sometimes I'll end up doing it for 2 weeks straight then rest three days. I'd say on the average I burn 1400 calories a day, with a low of 1000 and a high of 1800.
These are just educated guesses, but I figure:
Day activities/BMR: 2700
Exercising: 1400. (Elliptical 300, Running 300, Racquetball 800)
Intake: 2700
Difference: 1400
I track everything I eat, so I know it amounts to about 2400-2800. I drink about 16 glasses of water throughout the day. On the average, I eat about 290-330gs of carbs, 120-150gs of proteins, and 60-80g of Fat. Up until a month ago, I ate around 100gs of Fat, so I considered that might be a contributing factor and cut it down to current levels. My current diet looks something along...
Meal 1 (7:00 AM): 2 slices of wheat bread, chicken sausage. 400 cals. Wake up, drop kid off, back to sleep.
Meal 2 (1:00 PM): Canned soup, all different kinds, sometimes shredded cheese. 300-450 cals. Wake up, stretch, head to the gym.
Meal 3 (4:30 PM): Post workout. Usually leftovers from last night, which is generally, rice, chicken and some vegetable. Usually about 400-700 cals. Post workout stretching, cook dinner, lie back on the sofa watching TV.
Meal 4 (7:00 PM): Whatever dinner I cooked and brought to work. Generally rice, chicken and some vegetable. 600-800 cals. At work at this point typing away.
Meal 5 (10:30 PM): Fruits. Banana and a kiwi. Or strawberries. It generall works out to 150-200. Still at work.
Meal 6 (1:00 AM): Generally some candy or sherbert. Basically something with sugar to keep up for the last hour and drive home. 220-250 calories. Still at work, preparing to leave and then head to sleep.
I stick to water, no alcohol, juices or soda for me. I have been adding in green tea for (mythical?) a metabolism boost. I don't eat fast food. However, come date night I'll eat out at a restaurant chain (Fridays/Olive Garden/etc).
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