Sunday Morning Weigh-In, lets talk exercise edition

Houston is the only city I know that literally has a gun show every weekend.

429: All time high 12/1/10
380: Lap VSG Surgery day 8/30/11
209.8:  Last Weigh-In Week 9/16/12
4.6:  LBS LOST LAST WEEK
211.0:  This Week 9/30/12
1.2 LBS LOST THIS WEEK
169.0 Lbs Lost since surgery
218.0 Total Weight Lost

I don't know if I am stalling at this point, or if I am done losing.  I would like to lose another 10 lbs and hang around 200, but I am quite happy as well where I am.  I have been back in the gym and having a good time with that.  Knee is still giving me some trouble, but nothing that I can't soldier through.

Been a busy couple of weeks, and doesn't look to be slowing down anytime soon.  I am quite happy about that.  I am loving the fact that I stay busy now, and not just sitting around in the air conditioning watching TV.  With the weather cooling down, (Texas cool, not normal cool) I expect to be outside a lot more!!!

 Nice job Charlie!

Greetings gentlemen,

Bad week at our house. Wife's mother passed away, and spent 10 days away from home and normal routines. Family is taking the loss well, but do your kids a favor and have everything ready for your passing.

No loss this week. Too much anxiety munching. No gain either... Yeah.

Have a great week everyone.

d

Sorry for you and your wife's loss.  Anytime you lose a parent, no matter how old you are, it hurts.  I can second your comment about having all the documents available.  It is definitely hard on your survivors when they have to spent days looking for important documents while they are trying to grieve.

Prayers are with you both.

Jim

Hi Dan,

Sorry for your family loss. Prayers and well wishes for you and your family.

Best,
Bill

Sorry for your loss. You are in my thoughts.

So sorry for your loss Dan, Hang in there, better days are coming.

Dan, so sorry for your loss.  Stressful for sure.  Excellent advice about getting your affairs in order - will, living will/advanced directive, and funeral arrangements can all make a stressful & potential family conflict situation almost bearable.

Hope this week is much better for you and the family.

- Mike

           High weight:  392 lbs 
Pre-op Weight 4 Aug 09:  377.5 lbs  
             Last week:  215.5 lbs
             This week:  212.4 lbs / 19.6% body fat / 162.2 lbs muscle mass

Brian, thanks for keeping this going and here is my first post on this weekly thread.  Did you get my PM about the Google Men’s Forum FAQ?

Like Brian my knees are shot from carrying excess weight around for over 40+ years.  I was labeled morbidly obese during my first doc supervised diet when I was 12 yrs old and weighed about what I weigh today and 8 inches shorter. 

So, my exercise regimen does not include running.  Instead I go to the gym 5 days / wk.  Three days are my cardio only days where I use 3 of 5 different cardio machines – treadmill, elliptical trainer, rowing machine, recumbent bike, or stepper machine – for 20 minutes each (60 min total).  On the treadmill I set the incline to a max of 15° and my max walking speed of 4.5 mph, and according to my chest strap HRM, I burn about 460 kcal per 20 min.  On the elliptical I usually set for interval training at max resistance – HRM indicates 280 kcal per 20 min.  The other cardio machines usually burn about 200 kcal per 20 min.

On my two strength training days, I do two of the cardio machines for 20 min each (40 min total).  Then, I do 3 sets of 12 reps on a complete circuit of the strength machines (14 total working all muscle groups).  I set the weight so that I exhaust the muscle at the end of the 3 sets of 12.  So, I burn about 600-1000 kcal 5 days/wk.  Saturday is a fun day and Sunday is a rest day.

I have not started the free weights yet.  I recently got the Tanita Body Composition scale (model BC533).  I’m baselining my stats using my current regimen so that when I start the free weights I can measure my progress.  I will probably flip my cardio / strength to 2 days cardio and 3 days strength.  Also, will probably change my strength to a heavy day, medium-heavy day, and light day by increasing the weight and reducing number of reps with the free weights.  Heavy day would be 3 sets of 5 reps with weight that exhausts muscle.  Medium-heavy day would be 3 sets of 5 reps with weight that almost exhausts.  Light day would be 3 sets of 12 reps with weight that does not exhaust.  This all should help increase muscle mass.

By the way, be sure to get enough protein, carbs, calories and water for the regimen that you are pursuing.  Rule of thumb is 0.8 to 1.5 gm of protein for each kg of muscle mass.  The range is dependent on how active you are.  Currently, for me I’m at the high range and should be getting about 111 gm protein per day.

111 gm protein = (162.2 lbs muscle / 2.2 lb/kg) * 1.5 gm/kg

Also, you want to be careful and not get into a caloric deficit - not having enough energy to complete your regimen or recover for the next day.

Good luck you bunch of LOSERS!