Awesome outlook. That’s exactly the attitude that will keep you going when it starts to get hard.
I did 35 minutes of cardio today and kept my heart rate between 72% and 81% my average bpm was 141 and I had a high of 162. My question is what should I be shooting for?
The second meal for today.
Yum!
[quote]Drumhogg wrote:
I did 35 minutes of cardio today and kept my heart rate between 72% and 81% my average bpm was 141 and I had a high of 162. My question is what should I be shooting for?
[/quote]
First off well done on making the decision to change your lifestyle and posting a pic on here. I look fwd to seeing an update pic in a year from now and hopefully not being able to recognise you as the same person 
The following article will help you understand a bit about how to calc your correct heart rate for cardio training, so you know what intensity you are at:
http://primusweb.com/fitnesspartner/library/activity/thr.htm
Very broadly speaking without making things more complicated than you need, cardio can be broken into 2 main types: Steady state and interval training. Both of these have their uses and you will find that you will do both a various times.
Steady state cardio is easier to begin with as you may not have the fitness to safely do high intensity intervals and it will build a good base and get you moving. 20-40mins is a good time to shoot for, at around 60-80% of your max heart rate.
High Intensity Interval Training (HIIT) is great for really stoking up your calorie burning (esp post exercise) as well as increasing your fitness. You work at a higher percentage (like 85-95%) of your max but do ‘intervals’ of this with recovery at a lower heart rate. So you could do 30secs hard with 60secs easy recovery. These sessions are generally shorter in duration like 12-16mins. HIIT is quite demanding so you need to schedule it into your prog.
In the beginning you can do also some lower intensity intervals, which will help your fitness and cal burning without being too hard at this stage. During your steady state cardio just add in a few periods where you work at a slightly higher heart rate before returning to the previous level. About 30-60secs each is good. These can also make the cardio more interesting and varied than just steady state stuff.
Hope that all made some sense? I started typing this and then realised I need to be somewhere! please ask if you need me to make it clearer.
Good job with the water, diet soda is my crutch.
As for cardio: at this point your body isn’t ready for anthing that doesn’t resemble very low/low intensity. Incline walking at a mild pace is perfect. Reason being you are not in a state of fitness that allows for any of the intense forms of cardio(HIIT, etc). The reason that you should stay away from the medium intensity forms of cardio is out of concern for your joints. This especially means any form of jogging or running, you could get away with medium intensity on the eliptical. Walking is the best form of cardio that you could do, also maximizing your NEPA(Non exercise physical activity). I wouldn’t concern yourself with your target heart rate, just keep it simple: move more, eat less.
Make your choice. Eat like shit, look like shit.
I like that you are doing this for both yourself and for your family; you are right, you all deserve better.
Keep it up.
[quote]Lift and Eat wrote:
Drumhogg wrote:
I did 35 minutes of cardio today and kept my heart rate between 72% and 81% my average bpm was 141 and I had a high of 162. My question is what should I be shooting for?
First off well done on making the decision to change your lifestyle and posting a pic on here. I look fwd to seeing an update pic in a year from now and hopefully not being able to recognise you as the same person
The following article will help you understand a bit about how to calc your correct heart rate for cardio training, so you know what intensity you are at:
http://primusweb.com/fitnesspartner/library/activity/thr.htm
Very broadly speaking without making things more complicated than you need, cardio can be broken into 2 main types: Steady state and interval training. Both of these have their uses and you will find that you will do both a various times.
Steady state cardio is easier to begin with as you may not have the fitness to safely do high intensity intervals and it will build a good base and get you moving. 20-40mins is a good time to shoot for, at around 60-80% of your max heart rate.
High Intensity Interval Training (HIIT) is great for really stoking up your calorie burning (esp post exercise) as well as increasing your fitness. You work at a higher percentage (like 85-95%) of your max but do ‘intervals’ of this with recovery at a lower heart rate. So you could do 30secs hard with 60secs easy recovery. These sessions are generally shorter in duration like 12-16mins. HIIT is quite demanding so you need to schedule it into your prog.
In the beginning you can do also some lower intensity intervals, which will help your fitness and cal burning without being too hard at this stage. During your steady state cardio just add in a few periods where you work at a slightly higher heart rate before returning to the previous level. About 30-60secs each is good. These can also make the cardio more interesting and varied than just steady state stuff.
Hope that all made some sense? I started typing this and then realised I need to be somewhere! please ask if you need me to make it clearer.[/quote]
Yup it made sense.
Thanks for the link.
all I got to do is keep the faith and keep on keepin’ on!
[quote]Zagman wrote:
Good job with the water, diet soda is my crutch.
As for cardio: at this point your body isn’t ready for anthing that doesn’t resemble very low/low intensity. Incline walking at a mild pace is perfect. Reason being you are not in a state of fitness that allows for any of the intense forms of cardio(HIIT, etc). The reason that you should stay away from the medium intensity forms of cardio is out of concern for your joints. This especially means any form of jogging or running, you could get away with medium intensity on the eliptical. Walking is the best form of cardio that you could do, also maximizing your NEPA(Non exercise physical activity). I wouldn’t concern yourself with your target heart rate, just keep it simple: move more, eat less.
Make your choice. Eat like shit, look like shit.
I like that you are doing this for both yourself and for your family; you are right, you all deserve better.
Keep it up.[/quote]
Thank you for the good words of wisdom Zagman.
I can’t wait to see myself in a year as well.
I can almost make it out, but it’s a little fuzzy.
Just wait, there comes a day when you no longer recognize the old you; for that person no longer exists, they were weak, they lazy, they apaul you. You will look into the mirror and see someone who is strong, with a true zeal for life. The sheer thought of regressing will terrify you, it will drive you and feed you. That is what you are after, that is what you are trying to accomplish.
About 1 year ago I was 260.8lbs, this morning in a depleted state I weighed in at 192.8lbs, probably in the single digits for bodyfat. My avatar is me at about 205lbs. 192.8 is less than I weighted in football in 8th grade. Just a little perspective on me about my experience.
[quote]Zagman wrote:
Just wait, there comes a day when you no longer recognize the old you; for that person no longer exists, they were weak, they lazy, they apaul you. You will look into the mirror and see someone who is strong, with a true zeal for life. The sheer thought of regressing will terrify you, it will drive you and feed you. That is what you are after, that is what you are trying to accomplish.
About 1 year ago I was 260.8lbs, this morning in a depleted state I weighed in at 192.8lbs, probably in the single digits for bodyfat. My avatar is me at about 205lbs. 192.8 is less than I weighted in football in 8th grade. Just a little perspective on me about my experience.[/quote]
Zagman that is awesome!
Drumhogg- I don’t have anything to add in regards to your diet or exercise, Zag’s all over that, I just wanted to encourage you to finish this chapter of your life, you can call it the fat years. It’s time to start a new life. You have the mind set, the purpose and the support you need to be successful, keep your head down a push through.
Best of luck, I cannot wait to see the after pics.
Glad it made sense, I always worry when I type stuff in a rush
I also agree with Zagman, in that you should avoid anything that’s going to put too much stress through your joints. When I mentioned doing some lower intensity intervals I was thinking primarily of things like incline walking, eliptical trainer or bike but def not running. Things where you can adjust the resistance levels up and down a little, to make the time go faster and be more interesting. Another choice depending on what you have access too would also be a rowing machine, which as well as being non impact also is very good for cal burning as it uses alot of muscles.
But yeah in general, just get moving around as much as you can, lots of walking…swimming if you have access to a pool or even stepping up and down on some stairs. There’s always ways to increase your activity level if you look hard enough and they don’t have to be expensive either.
Nothing to add but encouragement. As a former 400+ lber, now 225 at 6’6", I can tell you that your life will be better in ways you can’t imagine right now.
Don’t rush it (took me four years) and don’t let setbacks get you down. You can do it!
Breakfast CALORIES CARBS FAT PROTEIN
Milk, 1%, 1 cup 102 12 2 8
Protein Powder, 1 serving 110 2 1 24
2nd Breakfast
Egg, fresh, 2 large 149 1 10 12
Egg white, 6 serving 102 3 0 18
Sargento Reduced Fat Mexican Cheese, 2 oz 160 2 12 16
Spinach, fresh, 50 grams 12 2 0 1
Mushrooms, fresh, 85 grams 19 3 0 3
jimmy dean turkey bacon, 4 serving 100 0 8 8
Lunch
Iceberg Lettuce (salad), 2 cup, shredded or chopped 15 3 0 1
Red Ripe Tomatoes, 0.5 cup, chopped or sliced 19 4 0 1
Cucumber (peeled), 0.5 cup, pared, chopped 8 1 0 0
Chicken Breast, no skin, 6.2 ounces 193 0 2 41
Cottage Cheese, 1% Milkfat, 7 oz 142 5 2 25
Celery, raw, 2 stalk, medium (7-1/2" - 8" long) 13 3 0 1
Fish oil softgel, 4 serving 60 0 4 0
Dinner
Subway 6 inch Turkey Breast Sub, 2 serving 560 94 9 40
Subway Lettuce, 1 serving 3 0 0 0
Subway Tomato (3 wheels), 2 serving 14 4 2 0
Subway Mustard (2 teaspoons), 1 serving 5 0 0 0
Subway Banana Peppers (3 strips), 2 serving 0 0 0 0
Subway Onions, 1 serving 5 1 0 0
Snack
Lean Ground Sirloin 10% Fat, 8 oz 410 0 23 48
Green Beans (snap), 170 grams 53 12 0 3
Late Snack
Milk, 1%, 1 cup 102 12 2 8
Protein Powder, 2 serving 220 4 2 48
Daily Totals: 2,577 169 81 306
Funny story:
so I figured out I’m drinking between 3 and 4 liters a day so obviously I pee alot. I went to a sporting goods store in the area to buy some gear for the kids for ball season. So we get there and I have to go REALLY BAD. I ask the clerk were the restroom was, he pointed it out, only it was out of order.
So the Fatboy had to sprint across the parking lot to the Krispy Kreme in order to use the facilities… Never was I so embarrassed to be in a public place. I mean all I could think of was people looking at me thinking “run fatboy run, the hot now light is on!”
Drummhog, congrats on starting a new lifestyle. Regarding the sprint into the Krispy Kreme, you didnt stop for your freebie on your way out, did ya?
I too started my new healthy lifestyle in January at about the same weight you started from. I’m down to about 330 lbs. I also started a HIIT Fat Loss routine in late February which has really worked well for me. http://www.T-Nation.com/readArticle.do?id=1589833
I started out doing what I could to begin and pushed myself to ramp up to all of the excersizes. I am still not doing the 3 x 15 set/reps yet. But plan to do the entire program as written at the beginning of next month.
Your obviously motivated to get the diet reeled in. You’ve received some great advise here in this thread. Some friendly advise would be to do everything you can to build muscle mass through a full body weight workout which will also have the affect of super charging your metabolism for hours after you’ve completed your workout.
Keep up the effort, get into the gym and do some plain old hard work, and I look forward to following your thread.
Just for fun, why don’t you figure out how many calories you would usually consume with a trip to Krispy Kreme.
Ok I’ll bite.
Each original glazed is 200 cals Krispy Kreme’s site tells me.
I’d say I’d grab two dozen for the family to take home and probably would kill four or five in a sitting sooo anywhere between 800 and 1000 cals.
Kind of a rude awaking isn’t it?
and while I’m on the subject let me be crystal clear, if I don’t list it in my daily food blog, it doesn’t enter my body (except spices, vinegar, water, or tea)
so I was in the Krispy Kreme store and enjoyed the smell but did not take a taste.
I was a bit bummed out after the scale this morning. I weighed in at 353, then I realized thats 7 pounds of most likely pure fat, that I’ll never see again!
7 lbs in 7 days is nothing to be bummed about. Make sure that you weigh yourself using the same scale and under the same conditions.
800 - 1000 kcals, then you figure you probably had a soda or two in that time and you are over a 1/3 lb of fat. Not to mention the fact that the dozen and a half that was left would be sitting there for probably less than a day.
This is why I feel that the food log is important; you can give someone no dietary advice except telling them to log their food. Once they see where calories come from, they make more conscious choices. Sometimes I feel that it is more important to educate a person about their choices rather than just telling them the right and wrong answer.
Have you noticed any difference in energy, mood, zeal?
One other little bit of food for thought(no pun intended), how is your dietary and lifestyle changes going to affect your children and wife, think long term?
[quote]Zagman wrote:
No, no, no, that is terrible advice. It isn’t the carbs that make you fat, it is the shitty empty calorie food and terrible decisions that make you fat.
I take it that you are still fat, how is that advice working for you. Still eating shit food is not a solution, it doesn’t change your behaviors, it is just stupid. The solution is to avoid the shitty empty calorie foods that made you a fat ass in the first place, not wasting calories on foods that are empty calories and the opposite of those that will help you reach your goals. As Shugart said, shit is still shit.
Atkins isn’t a wonder diet, it is easy to get fatter while on atkins, it is all about energy balance, energy in vs energy out.
What he has logged for the day is a great whole foods based diet that is drastically lower in calories. It is also relatively low in glycemic load. It is a whole lot lower in sodium, with a whole bunch of antioxidants. Following this new approach, he is likely greatly lower his blood pressure, greatly reduce his risk of cardio vascular disease, and reduce his risk of cancer. Those are just the glaring benefits of his new dietary approach.[/quote]
Settle down man. Much of the value from internet forums comes from the fact that MULTIPLE people can contribute their own experiences and advice. It’s great and all that you’ve had success with your own transformation but don’t think you hold the patent on fixing FFBs or that others care only for your advice.
[quote]chillain wrote:
Settle down man. Much of the value from internet forums comes from the fact that MULTIPLE people can contribute their own experiences and advice. It’s great and all that you’ve had success with your own transformation but don’t think you hold the patent on fixing FFBs or that others care only for your advice.
[/quote]
That is very true, but bad advice is still bad advice. Telling someone who has taken two steps forward to take a step backwards isn’t sound advice. I don’t claim to hold the patent on fixing FFBs, there are many, many ways to go about it, but I will give sound advice to someone who wants help.
I also have no aversion to point out bad advice or call people out when they give it, especially advice which doesn’t address the problem and would require reversion to the bad habits that are trying to be broken. If others want to give advice, that is great, I love to hear other’s opinions; I will just point out bad advice when someone gives it.
[quote]Drumhogg wrote:
Ok I’ll bite.
Each original glazed is 200 cals Krispy Kreme’s site tells me.
I’d say I’d grab two dozen for the family to take home and probably would kill four or five in a sitting sooo anywhere between 800 and 1000 cals.
Kind of a rude awaking isn’t it?
and while I’m on the subject let me be crystal clear, if I don’t list it in my daily food blog, it doesn’t enter my body (except spices, vinegar, water, or tea)
so I was in the Krispy Kreme store and enjoyed the smell but did not take a taste.
I was a bit bummed out after the scale this morning. I weighed in at 353, then I realized thats 7 pounds of most likely pure fat, that I’ll never see again!
[/quote]
The Krispy Kreme quip was intended as a joke, lmao. My wife and daughter order pizza a couple of times a month, and i sit and smell it while they enjoy eating it. But at least they order one that has just enough to feed the two of them.
It all starts with the deit. And then burning the fat off thru physical activity. Take your own advice, enter every fricken thing that goes into your mouth, and you’ll think twice about cheating. Its easy at first, and then it gets harder as your mind wants to give your body permission to “cheat” for being so good, yadda, yadda, etc. Thats about the time I want kick my own ass for being such a dumb shit for letting my body get into this fricken shape/position. I use this to motivate myself into powering through any weak moments.
I’ll walk right into the garage, once im my suit (with tie), and start putting some plates on the bar and lifting, sweating, and the feel of the muscles burning takes any weak moment I was considering go away. The wife almost killed me though because my suit pants, dress shirt and tie were soaked with sweat, and she had to get’em dry cleaned twice.
If you’re still struggling with getting enough protein cals into your body then make those power shakes (tip: go to Mens Health Mag website and get terrific recepies). I also like the powder with plain ol’ water. Scoop or two of Vanilla in a glass of water and down goes 20-40 grams of protein. It also substitutes real well for my breakfast since I’m not usually hungrey until noonish.
krispy kreme anyone?