The Energon Pub

We have a post similar to this on the 501st boards to share our diet secrets and post our progress.
I started this year around 220 lbs (where I hovered for about 15 years) and when some serious work related stress issues hit and a couple of weeks doing the starvation diet thing my weight suddenly shot up to 240 (stress kills).. I rode my bike and in the span of 2 weeks I dropped a pound.. In early March I admitted myself into the hospital because I thought I was having a heart attack. It ended up being reflux from stress.. And my weight was 239 and my blood pressure was out of the roof.
Then I decided on starting to educate myself about eating and calories. I started riding my bike daily for about 3 miles and began to change my eating habits. I slowly started to drop weight and in mid April my job offered a discounted membership at a local fitness center which I jumped on.

Since March I have dropped 65 pounds and am now down to 175lbs (5’10”).
I was in a pair of 40 pants, now I am between 30 and 32.

You can look at the pix of me last year and progressing this year on my myspace.
http://www.myspace.com/cyberbishop

How did I do it?
I learned which foods had high calories
I avoid fast food like the plague.
Do not drink soft drinks
I exercise intensely 6 to 7 days a week
I changed my diet
When I exercise I set a limit to how many calories I want to burn for that day (normally 600-700)

I don’t starve myself, I limit my daily calorie intake to around 2500 or under (Actually for my weight and exercise regimen I should have about 3200 – 3500 daily to maintain my weight at 175lbs). When you starve yourself you actually slow the metabolism because it thinks the body is starving and holds the calories in more (and that is what creates fat).
I do have one day a week that is considered a “cheat day” where I do not count what I eat.
Fast food is honestly the worst. When I found out how many calories were in a whopper, fries and drink I freaked (about 1700 calories). I did the math and figured that most average people take in about 5000 – 6000 calories a day (and don’t really realize it) and only really burn off about 1700 (1700 is the average calorie burn for 1 normal day with no exercise).
A good healthy calorie drop per week is about 2 to 3 calories.
I was hitting the weight room 3 times a week and had put on some size and muscle but have not been able to for the past 3 weeks due to a slipped disk in my back. The disk is fixed now I am just going to PT 2 times a week. Hopefully in 2 weeks I will be able to hit the weights again.
Every day I split my cardio routine between the elliptical, stationary bike and treadmill.
When I was hitting the weights I was doing
triceps/chest on Monday
Biecps/back on Wednesday
Shoulders/legs/ on Friday

Post your weight success stories here.

Cyber Bishop wrote:Post your weight success stories here.

Spring of junior year of highschool I broke up with an abusive girlfriend and my dad last his job of 29 years. I was so depressed that Summe, it was difficult to do anything, even eat, so I somehow subsisted on a diet mostly consisting of water and apples. I went from 220 to 165lbs.

Of course, you should treat this as a cautionary tail rather than advice (not that it's a terribly practical method of weight loss): my weight began returning as soon as I got over the rough patch, and I'm now back to my previous weight. Additionally, for some reason it caused me to completely lose my previous resistance to cold weather, even after having put the insulation back on. Don't know what that is about.

The one thing I did take away from that experience though was the value of drinking water. My weight would probably be a lot worse now if I hadn't resumed drinking water as soon as we got out of the dorms (when we were able to get a Brita filter).

So whatever you do, drink a lot of water! H2O is necessary for your body to break down fat molecules!

True dat about water. I drink a lot of water throughout the day.

I've heard legends that apples suppress the desire for fatty foods, so eat more apples.

I do try and eat an apple each day.

Great topic.

So, I was always a bit of a scrawny kid, I graduated high school at 5'10" and just under 145 lbs.

For most of my 20's I was in the 150's and sometimes 160's.

When I got married in May of 2006 I weighed 167 lbs.

In April of this year I weighed 197 lbs.

YIKES! 30 lbs. in 2 years....

So for the first time in my life I started reading nutrional labels seriously. As mentioned above, I drank less soda and energy drinks and more water. People don't realize just how much sugar and how many calories are in virtually every beverage.

I also joined the gym. I haven't made it there as much as I would have liked but I was able to tone up a bit there. Losing the first 10 lbs made losing more a lot easier bnecause my energy level came up a bit.

So now I'm about 175 lbs, feel good and don't have a huge gut anymore.

COOL.

Cyber Bishop wrote:True dat about water. I drink a lot of water throughout the day.

One of the great things about the old building I work in now is the abundance of water fountains. One in each corner on every floor, always ice-cold, and Colorado has great water quality. Makes it a lot easier to get your 'quota' in that situation.

Me, Grimlock! wrote:I've heard legends that apples suppress the desire for fatty foods, so eat more apples.

That explains a lot...

Very low carb lunch and a regular dinner works for me but really slow. I wonder if I added in a breakfast if I would speed things up? I am really bad about drinking water. I prefer diet soda

Me, Grimlock! wrote:I've heard legends that apples suppress the desire for fatty foods, so eat more apples.

This may sound strange but I actually can't eat apples, well no more than say three every 2 weeks.

I've found that if I eat three apples within a few days of each other I end up with anxiety. Mentioned it to the doctor once and he said "yeah it's possible".

And it shits me off too because I do like apples but I really don't like the anxiety they bring on.

i need to lose weight like fast. i am like 270 somethin? and i am 14 going on 15. but i dont look my weight, i look 200. NEED HELP!!!!

Cyber Bishop wrote:Since March I have dropped 65 pounds and am now down to 175lbs (5’10”).
I was in a pair of 40 pants, now I am between 30 and 32.

First of all, WOW! Congratulations for sticking to your exercise routine; even after you've had a back injury.

My workout routine involves a combination of weight lifting and cardio. I try to make it to the gym 3–4 times a week. I started this plan after college, where I had put on about 45 lbs. I picked up some really bad habits there, like not eating all day because I was busy, ordering pizza at 10 pm, and then going to bed right after that. Folks, eating a big meal and then going to bed is one of the worst things you can do to yourself. Here are some tips that I picked up while managing my weight:

1, Pack a lunch. Not only does it save money, but you can manage your calorie and fat intake because you decide what you eat.
2, Eat breakfast, it'll jump-start your metabolism in the morning. Try a high fiber cereal like Frosted Mini Wheats.
3. Like some of you have mentioned, avoid soda and drink more water. Water can actually help you feel full.
4. Try to plan what you're going to eat for supper for the week instead of leaving it to chance.
5. Find something physical that you enjoy! Running is an excellent way to burn some serious calories, but it's a little hard on your body. Try an elliptical machine—it's a 100x better than a treadmill!

doubledealer25 wrote:i need to lose weight like fast. i am like 270 somethin? and i am 14 going on 15. but i dont look my weight, i look 200. NEED HELP!!!!

Well, for starters, it might be helpful to give us some more information like: What does your diet consist of? Do you have time to exercise or access to a gym? If you do—what kind of physical activity do you enjoy doing?

Then maybe somebody can help you figure out how you can start planning a weight loss routine.

BumbleScream84 wrote:

doubledealer25 wrote:i need to lose weight like fast. i am like 270 somethin? and i am 14 going on 15. but i dont look my weight, i look 200. NEED HELP!!!!

Well, for starters, it might be helpful to give us some more information like: What does your diet consist of? Do you have time to exercise or access to a gym? If you do—what kind of physical activity do you enjoy doing?

Then maybe somebody can help you figure out how you can start planning a weight loss routine.

well lest see: i eat what is in the house it is not really planned, i have almost no time to exercise due to school and what ever spare time i do have it is relaxing, the only real exercise i get is in gym class, i do lift weights, i gain muscle and fat fast and the fat goes fast, i used to have wii fit that helped and i will be getting it again, i do not get to go to any gyms, i dont like any sports i have tried them and they bore the living **** out of me and in my opinion the sports are pointless, i like to lift weights, exercise on the machines'n stuff, i hate running!, and i think thats it
i need to lose 120 lbs basically.

I'm a steady 200-210 weight. According to my BMI, I'm 5'11", and I should weigh around 165-ish. I haven't been there since early college (10 years at least).

I play 2 hours of bball full court twice a week.

During the summer, when I had more time, I was able to train myself so once a week, I was able to run 12 miles +.

Good book to help look at foods, and make informed choices is called, "Eat This NOT That". Offers suggestions for name brands when shopping, when eating out, healthier choices (and conversely those to stay away from).

I haven't had CB's success though I'd like to. It's a bit hard with a pregnant wife in house to not eat treats similar to what she eats.

Also, I rarely drink pop, don't drink coffee, and my wife and I eat out once a week to treat ourselves after a week of hard work.

Another few tips:

-Eat many smaller meals throughout the day, instead of 3 bigger meals.
-Water consumption-- can help fight hunger, and also helps to clean the body of toxins. Supposed to drink at least 8 - 8 oz servings a day!!! A sip/drink of water for every bite of food is recommended to help.
-An apple eaten before a meal (30 minutes or so) is supposed to make you feel fuller at meal time, and thus to eat less.
-Watch for empty calories...

Like CB showed for a great example; start slow, with achieveable goals, and make sure you stick with it, even if you are not physically seeing those changes right away, a change in diet, and exercise routine will add years to your life! IF you stick with it you will see results!

Some folks also find results (and surprise themselves) by keeping a food journal...what you eat each day, and how much...

It can be quite eye opening.

Congratulations CB! What you achieved is very difficult.

doubledealer25 wrote:well lest see: i eat what is in the house it is not really planned, i have almost no time to exercise due to school and what ever spare time i do have it is relaxing,

What foods are those typically?>

10-20 minutes out of a day can change things for you. Even walking, combinations of things like pushups, situps, lunges, jumping jacks... anything more than you do in small amounts to start, will change things.

Diet needs to be your place to start. When do you eat? What? How much? How often?

i dont keep track of how much i eat. i eat till i am full.
and my stomach stops growling.and this is the food i get to choose from: pop, diet and regular but mostly diet pop, chocolate of course we sometimes have it, iced tea, apples, bananas, peas(they are one of the few veggies i eat) cheese, a lot of meat, um........ uh........thinking............ eggs, we bake cakes from time to time, and i avoid school lunch so during the school week i eat 2 meals, i snack on stuff( what i can get my hands on really and what i like), and alot of milk we can go through 6 gallons of milk at the most a week, and when i get hungry and wait too long like 3-5 hours i will get sick and need to eat, we also have bread, i make a lot of sandwiches, i use a lot of ketchup, and raman noodles, and TV dinners and i think that covers it.

doubledealer25 wrote:i dont keep track of how much i eat. i eat till i am full.
and my stomach stops growling.and this is the food i get to choose from: pop, diet and regular but mostly diet pop, chocolate of course we sometimes have it, iced tea, apples, bananas, peas(they are one of the few veggies i eat) cheese, a lot of meat, um........ uh........thinking............ eggs, we bake cakes from time to time, and i avoid school lunch so during the school week i eat 2 meals, i snack on stuff( what i can get my hands on really and what i like), and alot of milk we can go through 6 gallons of milk at the most a week, and when i get hungry and wait too long like 3-5 hours i will get sick and need to eat, we also have bread, i make a lot of sandwiches, i use a lot of ketchup, and raman noodles, and TV dinners and i think that covers it.

Sounds like you could start by snacking less, which I know is probably difficult because I'm guessing you have a lot of snacks laying around where you live. Here's an idea: first, don't buy things like candy bars and potato chips. The calories in these things really adds up quickly, and if you don't have them in your home, you won't eat them. The same principle applies to packing your lunch. Eating Cheetos until your full is pretty hard on your body.

Losing 120 lbs will take some major lifestyle changes. You'll have to commit to making different food choices. But if you really want to lose weight, don't push yourself too hard right away. Start by trying to lose 5 lbs, and see what works for you. I really don't know what else to tell you except it's going to take some time and nutritional education on your part.

first i dont like Cheetos. and i dont pack a lunch i just dont eat lunch. and i already had the nutritional education in middle school. and where the hell do i start?

doubledealer25 wrote:first i dont like Cheetos. and i dont pack a lunch i just dont eat lunch. and i already had the nutritional education in middle school. and where the hell do i start?

Request that whomever does the shopping buy some more nutritious snacks. Replace the salt and sugar with veggies like carrots, and celery. Nuts also (if you or none of your family members are not allergic) can help get the salty taste you want or try celery sticks with peanut butter, or apple slices with peanut butter.

The bananas and apples and peas are all good. Try to mix in more variety like cauliflower, broccoli, leafy greens of some sort.

You cannot change everything over night but you do need to start somewhere.

Again, you might consider trying the book selection that I mentioned (Eat This, NOT That). There is no magic. YOU will need to make healthy choices for yourself.

doubledealer25 wrote:first i dont like Cheetos. and i dont pack a lunch i just dont eat lunch. and i already had the nutritional education in middle school. and where the hell do i start?

OK, sorry about the Cheetos comment, I was just using it as an expression. What I meant to say was that it isn't a good idea to just eat snacks until you are full. And what I meant by nutritional education was finding/doing research on a plan that works for you. I wasn't necessarily referring to a specific class. I believe Tigertracks 24 mentioned a weight loss book; it may not be a bad idea to start by reading a weight loss book and see what other people like you have done to achieve weight loss. Maybe see what books Amazon has on weight loss. I think finding a book or magazine that offers advice on weight loss is a good place to start because it will give you some ideas on what kind of different diets people use and it will help give you a direction. Everyone is different, so you'll have to find out what works best for you.

If you want advice on where to start right now, this minute—like I said earlier, try snacking less.

I'm 165 pounds. My problem is that I need to build muscle, but here's the secret to how I maintain my weight.

I don't eat anything that say "DIET" on the package. That stuff is usually really bad for you.

I also drink WHOLE milk. Here's why. It's true that 1 and 2% milk have a lot of vitamins and are theoretically better for you. The problem is that when the fat is removed, so are the proteins required for breaking down the vitamins for use in your body. By drinking whole milk you allow your body to process the nutrients better and get it through your system as needed.

I also eat 6 meals a day. No I'm not a hobbit. Human ancestors were hunter-gatherers so they ate as they went along throughout the day. I find it easier for me to function if I make my portions smaller, but increase the frequency of my eating.

The last thing I've started doing are push ups and sit ups every other night and I also lift 10 pound weights. I use 10 pound weights only because I've found that less weight and more repitions allows me to not only build muscle, but also tone it so it looks good. I can actually lift fairly heavy objects, but I don't know off the top of my head what my limits are.

robofreak wrote:I don't eat anything that say "DIET" on the package. That stuff is usually really bad for you.

Indeed, this is great advice. When looking at the Ingredients and food label, look for those that are the simplest, and have things you recognize.

Whole wheat should be the #1 in any cracker, or bread you buy.

Avoid things with high fructose corn syrup. It's cheap sugar, which has nothing but empty calories. It is present in many, many, many things...

So also being able to effectively read, and translate a food label is important too!

tigertracks 24 wrote:[
Avoid things with high fructose corn syrup. It's cheap sugar, which has nothing but empty calories. It is present in many, many, many things...

But I love Pepsi!

Another tip is when you eat eat slow and drink a cup of water before you eat. The water will make you feel full but take your time when you eat.

Also the BMI is not always accurate, I am 5'10 1/2" and it says my ideal weight should be 165. If I was 165 pounds I would look emaciated. My body frame is nit built for 165 pounds..

i am 6 foot exactly, and should weigh some where around 180 or 170 or some thing like that? but i am around 270 or 264. the wii fit is really accurate. has the wii fit worked for any one? cus it did not work all that well with me, but i dont know how long i had it.