Losing the last 20 percent

This is sorta an exercise forum type question but it can also be pretty gender specific so I figured this would be best location to discuss it.

Going way back to the pre-surgery conferences, RNY basically they expect you to lose 60-70% of your excess weight.  So if you are 200 pounds overweight, then you would lose 120-140 pounds.

I was approx. 200 pounds overweight (355 vs 155 for a guy 5 foot 9 inches) and I bounce around from 195-200 (201ish last week or so)  So I actually lost nearly 80% of my excess weight.

It is 15 months out from surgery.... I have slacked off on my exercise, and let my diet slip, so I know WHAT to concentrate on.

 

I just wanted to get a bit of discussion going on here to see who else is on here, and is thinking they are ready to get serious and lose that last 20% or so?  It is always easier to do this with others / bit of an accountability team effort, etc.

Not sure what my final number will be, but I am thinking I will set a calorie goal per day, and exercise goal and then my body will tell me when I am done losing weight.

I suspect that I have 20-30+ pounds I could still lose, bit hard to tell because of excess skin but I can "feel" the fat still inside the loose skin.  (Little nodules)

Anyone else for a year end / NEW YEAR commitment to get serious about tracking calories and exercise and seeing what happens?

 

BTW, my wife met with the exercise expert at Wake Forest (Go Deacs!) and the goal she has set for Emily (and therefore me) is 5 days of workouts, ACTIVE the 6th day (or gym) and 1 day of rest.

3 days the exercise plan is 20-30 minute cardio to get heart rate up and then full body workout with weights, repeat the workout 3 times.  (So three sets of 15-20 reps with last rep being everything you can do.)  If we can do it, she would like to see full 60 minutes of cardio too.

2 days the exercise is basically 60 minutes of Cardio (or more as we desire)

The 6th day per week, (Saturday) basically just be active in our lifestyle.  If that is a walk, hike, bike ride, working on the house, whatever.

The plan is to work up to the above slowly... but it was interesting to get a professional opinion of a good plan / lifestyle to lose and then maintain.

...Anyone else this crazy?

Sam

Not crazy but I am defiantly relating to your situation.  I am down to 245lb, my original goal was 230 but now I am thinking 220 will be a better fit for me.  I have to say, these last few pounds have been rough.  I have been stuck around 250lb now for several months and losing sssllooww.  To top it off it is dark by the time I am off work so no more mid week mountain bike rides.  I am rededicated to my strict diet and upping my grappling to compensate...this too shall pass. :)

Hi Guys,

A post like this is EXACTLY why I love the Men's Forum!

I am coming up on 2 years Post Op. I was 346 at my highest, and now am down to 202. As such I have lost 144 pounds, but at one point had gotten all the way down to 196. Ultimately, would  like to get down to 185 as I am 5 ft, 8 in in height.

I have been struggling with grazing lately. I still monitor my food intake and have been anywhere from 1800 to 2000 calories, with about 80-90 g protein. I would like to pull back and get my calories down to 1600 or less per day. Maybe if I stop grazing I COULD!!

In terms of exercise, I have been running about 3-4 times a week. Usually I go any where from 4-5 miles each time. Not at a blazing speed, but in a respectable pace.

I for one am up to rededicating myself to the diet and exercise you mentioned...the support can definitely be helpful!!

 

Yours in WLS,

Bill Mac

 

 

What a timely post, thank you! You can count me in... I am as of last Sunday at 179. The surgeon and Nut told me I could expect to settle at 180 (like they had a freakin' crystal ball or something!). I am not satisfied with this and although I am told I look fantastic I would like to drop that last 10 to 19 lbs... 10 lbs for an even 100 lost, 19 would meet my personal goal of 160. I am 5-8, fat% is around 15. For exercise I am doing cardio 2-5 times a week (36 minutes, HR=150+), and upper body weight training on machines for 30- 45 minutes. My calories when I don't cheat average 1300 daily... This week is the first in a month that I have not been way the heck off the wagon. I am hoping for a 2 lb. loss come Sunday as I have really stuck to my diet and exercise this week... I don't like having lost ground, I am currently +4 lbs. from my all time low.

Do we make a separate topic? "Hardcore Last 20% Crazies"

Hey Brian,

 

Love the name...."Hardcore Last 20% Crazies"...LOL

Glad you want to join with us in trying to get that last 10-20 pounds off. I too am often told how good I look, but for some reason I have had the number of 185 stuck in my mind as the goal.

Quick question...1300 calories a day is great. What/When do you eat on a "typical" day?

 

Best,

Bill Mac

Hi Bill,

Re: my target of 1300 calories/ day... Thanks for asking and yes I am hungry a lot!

I will take you through my day today, most weekdays are like this with very few variations.

I work in the trades so I am up early, I pack a lunch every day so I can stay away from the Roach Coach or fast food. Likewise I make my own coffee and portable breakfast.

Breakfast: Decaf coffee, Sweet and Low, powdered non- dairy creamer. 30 calories
Sandwich flat, turkey slices, cheese slice, 2 slices per-cooked bacon, nuke for 45 seconds right before I leave the house... Portable hot breakfast 337 calories

Morning snack around 9:00: Low fat cottage cheese with Pineapple chunks 174 calories

I fit in a banana as I worked 105 calories

Lunch: Sandwich pocket, Miracle Whip, cheese slice, Roast Beef. 380 calories

Dinner: Burrito in a bowl: Black Beans, grilled chicken, Salsa, sour cream, shredded cheese. 287 calories

Total for today was 1325 calories... Fluids worked in are Sobe Zero Water or decaf coffee, or plain water... Fat grams 47, protein 102 grams, carbs 129 grams.

On my gym days I may have more for dinner or real cream in my coffee but I try to keep my net around 1300... This week I also did have a couple X-mas cookies!

I also always take my supplements, vitamins, Iron, and Calcium... My labs have always been excellent. Like everyone I have my ups and downs... I wrote elsewhere that I've been off the wagon the last 3 weeks, luckily I am only up a few pounds. I have to always remember not to go into cruise control... Even at goal this trip takes constant vigilance!

HTH,

Brian

Love it!  - "Hardcore Last 20% Crazies"

Maybe we should print t-shirts like the ladies BBGC  

Sam,

Call me crazy too!  However, be careful in assuming that the Metropolitan Life Insurance weight tables indicates a "healthy" weight for you.  For my body type, the table indicates my weight should be 165 lbs.  At 3 years 4 months post-op I am currently at 216 lbs with 19% body fat.  Body fat for men age 40-59 should be between 11% and 22% to be healthy.  At 165 lbs, my body fat would be way below 11% assuming that my muscle mass would remain constant.  Of course, I estimate that I have about 25 lbs of excess skin.  I base this on the amount of skin removed during plastic surgery from a guy in my support group who was about my weight and body type pre-surgery.

IMHO, I believe tracking your body fat and muscle mass to address the "last 20 percent" is a much more healthy way to reach your maintenance level.

Good luck & keep us posted!

- Mike

Love the name!!!

So let's get rolling on this and get CRAZY!!!

I think to start, TRACKING is key.  It helped us to launch our weight loss before surgery and will help to re-center our activities again!

I personally am tracking Calories, Fat, Carbs and Protein.  I think each of those play a role in a healthy diet and I want to bring a good balance to each area.

Exercise is my second area of tracking, the total amount of time spent on Cardio (plus miles, etc when relevant, possibly heart rate so I know how hard I am working.)

Second area of exercise is my weight lifting, number of reps and weight and sets!

I agree with the comment that the various "tables" are too generic to hang our hats on, and that body fat % is probably the most reliable measurement.

If 11-22% is the relevant range for a 40-45 year old guy, I want to be closer to the 11%.

I am 199.x as of this morning and I believe my fat % is 26% or so, I will measure that tomorrow morning for sure.

If 11-22% is healthy range, my goal is closer to the bottom end.

199 x 26% puts my lean weight at approx 147 pounds

147 / .78 = 188 would be 22%

147 / .88 = 167 would be 11%

So that means I have 11 to 32 pounds to lose...

I DO think that I will lose more skin as I drop the extra fat... but we will keep the "extra skin = pounds" in mind as a group!!

Pretty excited!!

Sam