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MattF

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8 hours ago, VetteRon said:

Keto + Intermittent fasting + exercise is the magic bullet for me. 

Awesome results Ron!  So what intermittent fasting schedule do you use?

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On 8/5/2021 at 8:23 AM, myherobobhope said:

Im a chronic dieter / fat kid… have always gone on diets for a couple weeks and then slowly fallen off of them… hoping to build better habits this time around.

mostly, my goal is to stay busy during the day, as when I’m idle, I eat.

tracking calories in my fitness pal, working out with fit for golf… and just trying to stay active during the day… we will see how this one goes.

i hit 40 next month, and I’d like to spent my 40s in better shape than I did my 30s… I’ve completely eliminated alcohol, so that should help!

My story was very similar, but I have about 10 years on you.  3 years ago, I told myself that I wanted to lose 50 lbs by my 50th (about 10 months away at the time).  Same story growing up... snowballing weight gain from my youth - even though I was very active in sports through high school.  Then marriage and kids... and I was out of control weight wise. 

Anyway, I used MyFitnessPal to track my daily caloric intake and met my original goal, and said... ok, 50 more by 50, then 50 more by 50.  Unfortunately, I focused mostly on caloric reduction and lost muscle... so now I'm in the process of being more active and doing weight training to build strength and muscle back.  Getting back into golf this year has helped me be more active, and due to my body mass change, and muscle loss... I've had to essentially re-learn the swing... but it has been a good and challenging journey.  

Best of luck to your quest to enjoy your 40's in a different way than you did your 30's.  

Now... about that 6 handicap.... and the inference in the profile pic... that is what I want to learn about!!!  

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9 hours ago, VetteRon said:

As of yesterday i'm officially down 70 lbs since Feb 2nd 2021 (only 7 months).  Keto + Intermittent fasting + exercise is the magic bullet for me.  I'm still losing weight even though I'm not trying.  I want to gain some muscle at this point and stay healthy.  I'm at 18% body fat according to a DXA scan I had earlier this month,  BMI = 22.  My pre-diabetes is reversed (hbA1c = 5.2), my liver function is back to normal, and my kidney function is almost back to normal.  My tina is gone, my skin tags are gone, my snoring is almost gone, my joints no longer ache, and I am able to jog 3 miles without stopping.  Completely changed my life.  I suggest checking it out.

You will need to slowly add calories back to get to maintenance then hold there for awhile then do a 200 calorie surplus over maintenance.

 

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9 hours ago, Tiftaaft said:

My story was very similar, but I have about 10 years on you.  3 years ago, I told myself that I wanted to lose 50 lbs by my 50th (about 10 months away at the time).  Same story growing up... snowballing weight gain from my youth - even though I was very active in sports through high school.  Then marriage and kids... and I was out of control weight wise. 

Anyway, I used MyFitnessPal to track my daily caloric intake and met my original goal, and said... ok, 50 more by 50, then 50 more by 50.  Unfortunately, I focused mostly on caloric reduction and lost muscle... so now I'm in the process of being more active and doing weight training to build strength and muscle back.  Getting back into golf this year has helped me be more active, and due to my body mass change, and muscle loss... I've had to essentially re-learn the swing... but it has been a good and challenging journey.  

Best of luck to your quest to enjoy your 40's in a different way than you did your 30's.  

Now... about that 6 handicap.... and the inference in the profile pic... that is what I want to learn about!!!  

I'm officially a 5 as of today... and down 10 lbs over the month... so doing well on both fronts...

I think there is a lot of overlap between diet strategy and golf strategy... set yourself up for success, don't let one bad decision derail you, and keep grinding... the second you give up, your score and your weight both blow up... it's all about staying focused, even if the past hasn't gone the way you want. 

On improving diet and golf, everyone is different and needs different things... some people just don't know anything about nutrition, and some just need better habits to build self control... i do well when there isn't much junk in the house... buying a new grill and experimenting with smoked meats hasn't been great for my diet, but it's mostly dinner, so I can make up for it by eating less during the day... Caloric reduction is the ONLY way to succeed...

Golf Fitness stuff has been fun too! 

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  • 3 weeks later...

Hey folks!  I just found this thread.  I've just started playing golf and was really struggling at the driving range.  Seemed like I just couldn't move like I needed to.  In March, the wife and I started logging food and exercise in MyFitnessPal.  We are both down over 50 lbs each.  My swing has gotten better since my belly is a smaller obstacle to swing around and I feel a ton better!  I've still got about 50 lbs to go, but it doesn't seem impossible anymore.

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  • 3 months later...

G'day Bruces! Update time...I'm gaining weight. I've put on 18lbs in the last 6 months and I have no idea how most of that happened.

However, some of it (the last 1.5 months) I've gain about 3lbs because I'm now going to the gym 3 days a week and picking up and putting down heavy crap. I joined Planet Fitness and use their 30 minutes full body workout area where I lift relatively heavy. My son comes as my guest because he finally realises he needs to trim down a bit too.

My question (particularly for @RickyBobby_PR) is how long will my weight go up in muscle gain before the fat loss starts. I'm eating the same as I have been, 1800-2000 calories a day but have now included more protein on lifting days.

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8 minutes ago, MattF said:

G'day Bruces! Update time...I'm gaining weight. I've put on 18lbs in the last 6 months and I have no idea how most of that happened.

However, some of it (the last 1.5 months) I've gain about 3lbs because I'm now going to the gym 3 days a week and picking up and putting down heavy crap. I joined Planet Fitness and use their 30 minutes full body workout area where I lift relatively heavy. My son comes as my guest because he finally realises he needs to trim down a bit too.

My question (particularly for @RickyBobby_PR) is how long will my weight go up in muscle gain before the fat loss starts. I'm eating the same as I have been, 1800-2000 calories a day but have now included more protein on lifting days.

Three pounds is well within water weight tolerance, so nothing to worry too much about. Additionally, muscles can retain additional water following strength training as well.

As far as muscle weight goes, optimally novice trainees could expect 2-4 pounds of muscle gain per month, while longer term trainees might only see 1-2 pounds of muscle gain per month or even less depending on how long they have been training.

My recommendation is always to do measurements, or at the very least take pictures, for comparison. It's very likely that you will not see the scale move drastically in one direction or another if you are lifting heavy and eating well. My personal evidence for this is that I've been cycling right around 180-184 pounds since late September while strength training three times a week. I am seeing big changes in how my clothing fits and in the mirror, however.

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9 minutes ago, edingc said:

My personal evidence for this is that I've been cycling right around 180-184 pounds since late September while strength training three times a week. I am seeing big changes in how my clothing fits and in the mirror, however.

So true there are a number of different body compositions that can lead to the same weight, so as with anything there is more to it than that one number.

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43 minutes ago, MattF said:

G'day Bruces! Update time...I'm gaining weight. I've put on 18lbs in the last 6 months and I have no idea how most of that happened.

However, some of it (the last 1.5 months) I've gain about 3lbs because I'm now going to the gym 3 days a week and picking up and putting down heavy crap. I joined Planet Fitness and use their 30 minutes full body workout area where I lift relatively heavy. My son comes as my guest because he finally realises he needs to trim down a bit too.

My question (particularly for @RickyBobby_PR) is how long will my weight go up in muscle gain before the fat loss starts. I'm eating the same as I have been, 1800-2000 calories a day but have now included more protein on lifting days.

 

27 minutes ago, edingc said:

Three pounds is well within water weight tolerance, so nothing to worry too much about. Additionally, muscles can retain additional water following strength training as well.

As far as muscle weight goes, optimally novice trainees could expect 2-4 pounds of muscle gain per month, while longer term trainees might only see 1-2 pounds of muscle gain per month or even less depending on how long they have been training.

My recommendation is always to do measurements, or at the very least take pictures, for comparison. It's very likely that you will not see the scale move drastically in one direction or another if you are lifting heavy and eating well. My personal evidence for this is that I've been cycling right around 180-184 pounds since late September while strength training three times a week. I am seeing big changes in how my clothing fits and in the mirror, however.

This guy hit on all of it. 
 

Also something to keep in mind. You may be able to lose some fat while building muscle. Usually the case for those who have a lot of weight to lose, but those of us on the thinner side not so much. One can also build muscle in a calorie maintenance but it will be a lot slower than someone who’s in a surplus.

As for protein you should be consuming 1lb per goal bodyweight every day. You can manipulate carbs and fat to eat more on training days and less on non training days but protein should be the same every day.

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6 hours ago, edingc said:

Three pounds is well within water weight tolerance, so nothing to worry too much about. Additionally, muscles can retain additional water following strength training as well.

As far as muscle weight goes, optimally novice trainees could expect 2-4 pounds of muscle gain per month, while longer term trainees might only see 1-2 pounds of muscle gain per month or even less depending on how long they have been training.

My recommendation is always to do measurements, or at the very least take pictures, for comparison. It's very likely that you will not see the scale move drastically in one direction or another if you are lifting heavy and eating well. My personal evidence for this is that I've been cycling right around 180-184 pounds since late September while strength training three times a week. I am seeing big changes in how my clothing fits and in the mirror, however.

Thank you.

6 hours ago, RickyBobby_PR said:

 

This guy hit on all of it. 
 

Also something to keep in mind. You may be able to lose some fat while building muscle. Usually the case for those who have a lot of weight to lose, but those of us on the thinner side not so much. One can also build muscle in a calorie maintenance but it will be a lot slower than someone who’s in a surplus.

As for protein you should be consuming 1lb per goal bodyweight every day. You can manipulate carbs and fat to eat more on training days and less on non training days but protein should be the same every day.

Thank you too. The goal for both of us is to lose fat while gaining muscle because I have about 30lbs to lose and he has close to 70.

I don't know that I could eat 180lbs of protein every day. Should that be grams or ounces?

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8 minutes ago, MattF said:

Thank you.

Thank you too. The goal for both of us is to lose fat while gaining muscle because I have about 30lbs to lose and he has close to 70.

I don't know that I could eat 180lbs of protein every day. Should that be grams or ounces?

Sorry that should be grams. Fingers and brain not on same page

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Tomorrow my wife and I are starting golf-specific flexibility and strength exercises first thing in the morning... well, after coffee, that is!!  We do everything golf-related together.  We've done this before years ago, but it didn't last.  I'm not into weight training; did that many years ago, and my wife sure as he!! isn't!!

I have an agenda this time, and NO it's not a New Year's Resolution!!  I have already lost 25 pounds since Thanksgiving, which over the holidays is quite an achievement!  I think I would like to lose 25 more, but I'm not setting a specific goal since I don't know if that goal weight would be right for me.  Too many years not being as active as I used to be, mostly due to aches/pains/surgeries.  My only concern is that I don't want to do anything that will screw up my golf swing for the few years I have left... make it better, YES, but not screw it up.

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