Progress After 10 weeks in - The quest to be a 50 year old Bodybuilding rookie

It doesn't seem that long but its been 10 weeks since I started this huge change and challenge.

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December 15th in Lake George New York I weighed in at 397 lbs for a Bench Press Competition.

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I was sick, but mostly I was tired of being so heavy, I was the strongest I have ever been on the bench press.

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But I felt like shit!

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That very day I decided it was all gonna change.

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I didn't end up competing, but something bigger happened

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I sat down by myself and wrote out my new goals for 2019

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• Lose over 100 lbs
• Compete in my first ever bodybuilding show (something I had wanted to do since I first saw Arnold - The terminator in my teens)

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I came home

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Came up with a game plan

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Train everyday Cardio alternating with Weights ( crazy thing is I own a gym ! I have always known what I have to do)

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I Gave myself a 2 months to get started and begin losing weight.

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And I dropped 30 lbs

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8 weeks in I called a bodybuilding buddy of mine into my office told what I was doing, I asked him to looking over my nutrition and training.

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You see even coaches need a coach!

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We are 10 weeks in now, I have dropped over 50 lbs

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My food is dialed in

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My body is changing dramatically from the bodybuilding as much as the weight loss

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My Mindset is becoming more focused and powerful each and every day.

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I feel AMAZING !

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Here is video showing my progress photos I take every Sunday at the end of my Chest and tricep workout!

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https://youtu.be/R1T8M5dVG7I

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The daily rituals are key..

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I fight like made to never miss them.

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I'm in a very good place ... let me know if I can be of help

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Sometimes being able to bounce ideas and systems can really help.

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The better I am becoming the more I want to help others

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Curd

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I got new plates today

I am just starting on my weight loss plan and one of the big issues for me is I have always been a member of the clean plate club. Its pretty much been hard wired in to my brain since I was a kid. When my husband and I moved into our home, my in laws gave us their old huge plates and bowls. At the time it was great because we couldn't afford a nice set and I'm very grateful that they helped but I know its also really caused issues with our portion control. Now that we are doing better financially and I am trying to lose weight, I decided it was time for smaller dishes. Now being a member of the clean plate club will probably reduce the amount we eat by 10-20% each meal but hopefully won't feel like we are eating less. To top it all off I really love my new dishes.

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Halfway to my weight loss goal

My SO and I began our weight loss journey on 20th of January. We’d both known for awhile that we were carry extra weight and it all culminated one night when we realised how unhealthy we were living after having some friends over, and realising how disgusting the food we’d eaten made us feel. A few tears were shed over where we had ended up.

I ended up being M/27/185cm (6’1”)/107kg(236lbs).

Anyway, the next morning we cleared our fridge and cupboards of any crap food. Since then we’ve been on a programme of 450cal meals for lunch and dinner, with no junk food or fizzy drinks, as well as being more active (couch to 5k, walking, playing squash). I’ve found that I now actually enjoy running (something I used to HATE), and last night set my PB for 5km of 28:48.

The change in lifestyle hasn’t actually been too difficult, and while a certain level of self restraint when around junk food has been necessary, we both decided that we wouldn’t let our new diet get in the way of life e.g. I had a slice of a friends birthday cake, will have a beer with friends to celebrate something. Previously we had tried exclusive diets which cut certain things out etc and just instantly failed because it seemed impossible, somehow doing things the way we have this time has struck a good balance! There have of course been more difficult days than others when we crave crap food, but having friends around to encourage and support us has been huge.

Today marks 10kg (22.5lbs) down for me, and I kind of can’t believe it. Being able to fit into clothes I haven’t worn for over 2 years, mixed with the compliments from people at work has really kept me encouraged that I’m on the right track!

I can’t wait until we both hit goal weight and then can post some progress pictures! Definitely looking forward to not being the chubby guy at work and feeling uncomfortable in my own skin!

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Stop being jealous of people who were never obese.

*A message to myself*

Stop being jealous of people who post photos of themselves shirtless, with their abs showing and their pecks bulging. You were sweating it out in the gym this morning, to, remember? They have been thin their entire life. When it came to body sculpting, they probably had to eat more to achieve their goals. You have come so much farther than they have. Look at your progress pics. Look at the stats on fitbit and MFP. YOU HAVE SCALED MOUNTAINS, and have faced challenges and overcome barriers those thin/toned people probably never have (and I hope never will, for their sakes).

Going from morbidly obese to fit and healthy is so much different than people with a normal BMI who decided to start getting in shape. I catch myself being jealous of these people, but what I have to remember is that they haven't had the same challenges as I have with all of this. I was over 300lbs in high school. I've come so far this year - I finally have a jawline, definition in my arms, and veins in my hands (gross but cool).

I'm not going to wake up tomorrow with rippling muscles and a 32-inch waste. It might happen - it will if I keep going, because if there's one thing I've learned the last 14 months of weight loss, it's that if I will it to be, it will be.

When you're scaling mountains to get where you want to go, don't feel bad when you see someone who only had to overcome a little hill to get to where they want to be. You'll get there, and your journey is going to be so much more transformative because of where you began.

You will get there. Trust the process, and persist. Above all, persist.

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Finding nuggets of useful wisdom in HAES philosophy

The "Health At Every Size" (HAES) is a deeply flawed paradigm on many levels. However, this doesn't mean that it's necessarily 100% wrong about everything. I still find it useful to take a close look at positions I disagree with as sometimes they still offer a useful perspective. That is what this post about. In no particular order:

HAES stands against body shaming

I don't think that shaming other people is really a problem here, as we understand how easy it is to gain weight and hard it is to lose. I have however observed a lot of unproductive self-shame here, and by this I mean "I hate myself" kind of stuff. Not "I'm unhappy with the way I am and would like to change". Dissatisfaction and a desire to change should not descend into self-loathing. HAES takes it too far when they say any kind of intentional weight loss is inherently body shaming. But in general, the notion that even fat people are worthy of dignity and respect is sound - especially to yourself, even if you want to change.

HAES promotes health and wellness over weight loss per-se

This is a good way of looking at it. Everyone has motivations for losing weight - health, ability to be more active, aesthetics. It's important to remember that weight loss is a side effect of our goals, not necessarily the goal itself. The scale is a diagnostic tool on your journey. Some people get scale-obsessed, where their mood can swing wildy based around essentially random water weight fluctuations. It's important to keep an even keel as you go.

HAES promotes intuitive / mindful eating

Useful, with a huge number of caveats. Look, I don't think anyone wants to be counting calories forever. And in a pre-industrial world, hunter-gatherer tribes didn't count calories or get on treadmills, and they were lean and metabolically healthy. But they didn't deal with a culture saturated in cheap, abundant, hyper-palatable food. The way I see it, calorie counting is an important transition tool for modern humans in order to develop habits that look more like intuitive eating. Specifically, counting calories is important if:

• you just don't know what the right amount calories to maintain energy balance looks like
• your internal "off" switch has been desensitized, and you don't have an intuitive idea of "fullness"
• you eat for other emotional reasons, and putting a hard cap on what you can consume is a way to rationally overcome this

Combining intuitive/mindful eating practices with calorie counting is a pretty good idea. Being mindful can't hurt, and can only help. There is no reason a person can't do both, with eating only using our instincts as a goal. And hopefully we get there, but it's ok if we don't.

HAES is about sustainability

Although they give up on weight loss as a possibility, in general the approach they advocate is small, sustainable changes that work for you. The idea is to avoid unnecessary emotional stress, and create healthy habits that last a lifetime. Philosophically, I think this is sound. "crash diets" and massive lifestyle interventions can work, but it is true that the changes created by such interventions disappear when the interventions end. Slow and steady really does win the race.

I've hopefully stayed on task with what I think are some good aspects. Anyone have more?

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Weight loss journey is getting frustrating.

I’ve been trying to join the Air Force for a few months. But the recruiter said I needed to get my weight down to 191lbs. I’m 23M 5’10 currently 203-205lbs.

I started going to the gym back in November and really had no idea what I was doing at first. And then I finally got a little routine. I’d run about 10 minutes on the treadmill to warm up. Then lift the rest of the time.

But now it seems like I’m not losing any weight. I’ve also finally started to run a little I’ve been trying do at least 2 miles every time. Jogging and walking on and off. I’m still trying to figure this whole lost thing out. I know majority of it comes from eating. And when I log my calories into MyFitnessPal. It’s not the recommended 1800. It may because I forgot to log something. And I think it’s because I try to eat less then what id normally eat.

I’m envious of the people who’ve lost 50 and 30lbs. And whenever I see those post it motivates me to do even better. But any advice on how to improve my weight lose would be highly appreciated.

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Understanding Macros

Hello everyone,

Coming away from more of a keto-based mindset of carbs being bad and healthy fats being key, my new eating plan involves me incorporating a more balanced approach, incorporate amounts of each macro nutrient (most of the time). A sample of my day's worth of eating involves:

2pm: 2 servings of deluxe nut mix (~400 calories) (my lunches range between 300-600 calories)

5pm: Bowl of oatmeal, with peanut butter, a sliced banana, and honey (usually between 700-1000 calories)

(then sometimes a couple pieces of chocolate or a cookie depending on how far until 1500 calories)

Also, sometimes I throw in a protein shake because I know my protein is pretty low.

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If info on me will help: M/20/6"0'/CW170/GW145

I suppose my question is, with all these diets supporting either low carb, high carb, low fat, high fat, can I just eat both? Am I holding back my weight loss by combining the two?

Thanks for any advice!

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