hello ..

I've been on a weight loss regime for 91 days now ...today is day 92... I decided to keep an online journal this month to encourage those struggling with weight loss.


I'm 6ft 5 inches tall
at the beginning of my journey (day 1) , I weighed 105 kg (232 pounds) which placed me above the "overweight" margin on BMI calculations...with my height, I looked really huge.

well I'm proud to say right now (day 92) I weigh 84 kg (185 pounds)....perfect weight.... which wasn't so easy to accomplish I tell you...... perseverance is the key.. one day at a time.

at least no one can see me as "plump" anymore

I also engaged in weight training and lots of abdominals

so I'm noticing moderate muscular definition which I'm satisfied with...


....I'm also starting to see the outline of my abs better and better everyday

and that brings me to my target for this month

I want to lose a little more weight to enable my abs get more pronounced

5kg should do the trick ..I intend to lose the final 5kg this month so I enter the new year ... with my goals accomplished

I shall write everything I eat, and all my exercise here

wish me luck

DAY 92 - 84kg

next weigh-in on day 99

breakfast - oats and milk (316 cals)
lunch - 5 slices of bread and coke zero - (350 cals)
snack - 2 tangerines (110 cals)
1 medium unripe plantain with plenty vegetable soup (450 cals)

total = 1226

was tempted to eat a lot of groundnuts today .... I overcame it

exercise:

20 mins jogging
30 mins brisk walking
3 sets of 25 sit ups
3 sets of 1 minute planks
3 sets of 15 leg raises
3 sets of 12 dumbbell coils
3 sets of 25, 20 and 15 inclined push ups

stayhealthy:
hello ..

I've been on a weight loss regime for 91 days now ...today is day 92... I decided to keep an online journal this month to encourage those struggling with weight loss.


I'm 6ft 5 inches tall
at the beginning of my journey (day 1) , I weighed 105 kg (232 pounds) which placed me above the "overweight" margin on BMI calculations...with my height, I looked really huge.

well I'm proud to say right now (day 92) I weigh 84 kg (185 pounds)....perfect weight.... which wasn't so easy to accomplish I tell you...... perseverance is the key.. one day at a time.

at least no one can see me as "plump" anymore

I also engaged in weight training and lots of abdominals

so I'm noticing moderate muscular definition which I'm satisfied with...


....I'm also starting to see the outline of my abs better and better everyday

and that brings me to my target for this month

I want to lose a little more weight to enable my abs get more pronounced

5kg should do the trick ..I intend to lose the final 5kg this month so I enter the new year ... with my goals accomplished

I shall write everything I eat, and all my exercise here

wish me luck

Yes i wish you all the best of luck but i would like to tell
you about what has worked for
me , worked for thousands of persons and is based
on scientiic proof and evidence ...Weight loss
comes down to two essential elements ; caloric input versus caloric expenditure
the thrid very important factor is the intrinsic thermogenic ability of the body
that is the metabolism of the body ..
All three factors can be modulated to achieve and maintain the ideal weight .

Keep it up bro!

I guess I'd be following your regime henceforth.

drmadu:

Yes i wish you all the best of luck but i would like to tell
you about what has worked for
me , worked for thousands of persons and is based
on scientiic proof and evidence ...Weight loss
comes down to two essential elements ; caloric input versus caloric expenditure
the thrid very important factor is the intrinsic thermogenic ability of the body
that is the metabolism of the body ..
All three factors can be modulated to achieve and maintain the ideal weight .

Yes ...thanks a lot!
and a calorie deficit of 3500 is equivalent to losing one pound
I'm on a 1200 calorie diet ..and that's without the cardio
Good right?

starlingbawa:
Keep it up bro!

I guess I'd be following your regime henceforth.

I love your signature
So ..do you know your current weight and height?

stayhealthy:

Yes ...thanks a lot!
and a calorie deficit of 3500 is equivalent to losing one pound
I'm on a 1200 calorie diet ..and that's without the cardio
Good right?

Yes you're pretty right ; 3500 caloric deficit is equivalent to the loss of a pound ;
but you have to be careful so that you don't lose muscle mass
That would be counter productive ;
Your muscles represent some shape to you and the ability of the body to
[b]Burn fat , even at Rest
Dont toy with your muscles[/b]

How do you preserve your muscles and continue with your weight loss plan ?
Simple
You have to know your caloric maintenance value
That is the caloric intake that will keep you at your present weight
Decrease intake below it to lose weight ; or increase muscular activity and
take in the maintanance caloric value or slightly higher, to burn fat : even at rest
and have some indulgencies .

How do you determine your caloric maintenance ?

In case it’s not obvious enough, calorie maintenance levels are
different for everyone because we all have different daily calorie requirements.
It’s not like everyone with a certain goal or body type has the same maintenance
level or anything like that.
Instead, your calorie maintenance level is dependent on many factors that are
specific to you and your exact situation.
These factors include:

• Height, Gender
• Weight
• Age
• Activity level
• Metabolic Rate
• Thermic Effect Of Food
• Non-Exercise Activity Thermo genesis (NEAT)
Your specific calorie maintenance level is tailored to you and you alone.
Even if you are the same age, height and weight as someone and have
the exact same activity level and goals as they do, you can both still have
very different calorie maintenance levels and daily calorie requirements in general.
Luckily though, there are a few quick and easy ways to get an accurate estimate of
what your daily calorie maintenance level is.
Here are my favorite methods…
Method #1: Body Weight (lbs) x 14-17 = Estimated Daily Calorie Maintenance Level
Just take your current body weight in pounds and multiply it by 14 and 17.
Somewhere in between those 2 amounts will usually be your daily calorie maintenance level.

You can equally use this method:
Multiply your weight (in pounds) by
12 if you have a sedentary lifestyle,
14 if you are moderately active (you work out 3-4 times/week),
or 16 if you are very active (5-7 times/week).
Kindly note the relationship between kilograms and pounds: 1 pound =0.4kg;
So to convert your weight in kilograms to pounds, divide your weight in kilograms by 0.4
Cheers

stayhealthy:

I love your signature
So ..do you know your current weight and height?

I'm 5Ft 11"inches tall and I'm weighing in at 98KG.

drmadu:

Yes you're pretty right ; 3500 caloric deficit is equivalent to the loss of a pound ;
but you have to be careful so that you don't lose muscle mass
That would be counter productive ;
Your muscles represent some shape to you and the ability of the body to
[b]Burn fat , even at Rest
Dont toy with your muscles[/b]

How do you preserve your muscles and continue with your weight loss plan ?
Simple
You have to know your caloric maintenance value
That is the caloric intake that will keep you at your present weight
Decrease intake below it to lose weight ; or increase muscular activity and
take in the maintanance caloric value or slightly higher, to burn fat : even at rest
and have some indulgencies .

How do you determine your caloric maintenance ?

In case it’s not obvious enough, calorie maintenance levels are
different for everyone because we all have different daily calorie requirements.
It’s not like everyone with a certain goal or body type has the same maintenance
level or anything like that.
Instead, your calorie maintenance level is dependent on many factors that are
specific to you and your exact situation.
These factors include:

• Height, Gender
• Weight
• Age
• Activity level
• Metabolic Rate
• Thermic Effect Of Food
• Non-Exercise Activity Thermo genesis (NEAT)
Your specific calorie maintenance level is tailored to you and you alone.
Even if you are the same age, height and weight as someone and have
the exact same activity level and goals as they do, you can both still have
very different calorie maintenance levels and daily calorie requirements in general.
Luckily though, there are a few quick and easy ways to get an accurate estimate of
what your daily calorie maintenance level is.
Here are my favorite methods…
Method #1: Body Weight (lbs) x 14-17 = Estimated Daily Calorie Maintenance Level
Just take your current body weight in pounds and multiply it by 14 and 17.
Somewhere in between those 2 amounts will usually be your daily calorie maintenance level.

You can equally use this method:
Multiply your weight (in pounds) by
12 if you have a sedentary lifestyle,
14 if you are moderately active (you work out 3-4 times/week),
or 16 if you are very active (5-7 times/week).
Kindly note the relationship between kilograms and pounds: 1 pound =0.4kg;
So to convert your weight in kilograms to pounds, divide your weight in kilograms by 0.4
Cheers

Thanks a lot
Maintaining muscles requires taking enough protein right?
Taking lots of water and dividing your meals into smaller meals help to boost metabolism as I've read.

starlingbawa:


I'm 5Ft 11"inches tall and I'm weighing in at 98KG.

You're a big guy ....not for long though
So ...what's your goal?

Day 93
Bread 7 slices (520 cals)
One cooking/serving spoon of rice (300g) with lots of vegetable and one small piece of chicken (710cals)
Total = 1230 cals

20 mins jogging
30 mins brisk walking
3 sets of 50 squats

stayhealthy:

Thanks a lot
Maintaining muscles requires taking enough protein right?
Taking lots of water and dividing your meals into smaller meals help to boost metabolism as I've read.

Hi ,
Muscles respond to the law of Lamarck ''use and disuse atrophy ''
The more muscles are exercised(used ) , the more they hypertrophy
and shed the accompanying fat cells as well as increase their ability to burn fat and use energy.
The aforementioned increases the fat burning ability of the body even at rest ..
the body is turned into a fat burning furnance ; allowing for some indulgencies ......
a succint example is the athlete who eats a big bowl of starch and food but
finds it difficult to add weight ; rather he remains trim and fit ...
the body has been turned into a fat burning furnance ....
courtesy of the hypertrophied muscles ..
Yes the muscles needs protein to function intrinsically ,
but that must come after the muscles have been put into use ( their level of metabolism has been raised )
otherwise you would end up adding more fat cells to the muscle .
PS :DON'T PUT ONLY ONE MUSCLE GROUP IN USE
Remember persons who do sit ups only and end up having a firm(underneath) FAT belly ....

stayhealthy:

You're a big guy ....not for long though
So ...what's your goal?

I'd love to put in a tough shift to beat the weight down to 90KG.

What's your take and advise?

hey op good luck in your weight loss journey I hope you achieve your target.
I'm also trying to loss weight , I want to shed 7kg this month

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