Huge difference in weight loss

Hi guys,

This is my very first post on daily burn forums. I haven’t search for any particular topic but would like to share my personal experience.

Since last week I replaced my lunch with my dinner, I take heavy lunch and at dinner time I stick to salad, soup and/or milk (skim milk) & cereal. This has helped me a lot to lose my weight. I am very regular in gym but wasn’t able to lose weight and was stuck on 195 area. since I started this replacement meal program I drop decent amount of weight and now I am 188.2 my target is to drop another 2 lbs by this Saturday, which I personally think is doable.

Also when I go out for dinner I only order chicken breast with no cheese and veggies on side. I enjoy eating grilled chicken and avoid any kind of cheese. I haven’t had soda in last 4-5 months and I feel great about it.

I have cut down on sugar and only take sugar in my morning tea. I eat every 2 hours which includes apple, banana and protein shake after workout.

So far I think I am on right track and would love to hear your input on my nutrition & diet plan. I am also following 12 week Daily Trainer’s Workout from Bodybuilding.com.

I would really appreciate your input and critics on my current plan.

Thanks in advance.

TW

I think you’re right on track. I dropped 40 pounds in about 3 months last year by doing the same thing. One other thing I did was I ate half (one slice) of a whole wheat english muffin and a serving/cup of nonfat yogurt (Brown Cow is pretty good) once for my morning snack, and once for an afternoon snack.

Well done Twaffle! I have recently stumbled across this trick. I have lost about 22lbs since December 26th by regular cardio exercise and maintaining about 600 calories a day deficit. I am expecting (from previous experience) to hit a plateau about now. However just this week I tried this big lunch and very light dinner and I am pleased that – all though its early days – the weight loss rate has actually increased

Seems to me that is the way to it. I have been on an (about) 1500 calories per day regime and figure a burn rate of 3500-4000 (although I am still trying to get a more definitive tool to measure that and give me a daily average that I can use as a target- so if anyone knows of a sound place to find one, let me know). Even if I intake 2000 and burn only 3000 that means every three days (almost) I lose a pound. That I think is conservative. But, and this is a big but…i do expect there will be plateaus regardless and I am planning on not deviating. I think the easy thing is to, when a plateau is reached, reduce claories even more or go insane on exercise. Either way when you have a sound, postive outlook it not the way to go. Problem is when you are plateaud you aren’t in that good place, have to fight the doubts and stick to the plan.
When I started (1/1/10) this I tipped ‘em at 260 (6’4", M and 51). Had BP @ 140/105..as of last Friday I was at 238 with BP 105/70 <——wiht meds aiding but doc said in two more months I will more than likely be off them).
I eat Oatmeal for breaqkfast every day (150-200 cals), average lunch (300-450 cals) which leaves room for dinner (600-700) and snacks. I have found (and sure you all know this) that many of the chain restaruants (Panera for example) have pretty neat nutrition calcualtors on thier sites that I use with regulaity. Actually seems easier to eat out than at home from a calorie count perspective.

Anyway…stay the course and keep the faith brother!

Jeff51: Please do not calorie risk more or workout insanely when you hit a plateau. That is a natural time for your body to readjust to the weight loss. It can also mean that your body is used to the routine.
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When you hit a plateau trying just changing things up. Mix up you macronutrient break down. Try a higher protein lower carb breakdown. Switch what you are eating and when you are eating it. You say you eat oatmeal almost everyday. Switch to something different.
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Choose a new workout routine. If you always run and lift try spin classes, swimming, plyometrics, etc.
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Plateaus are not times to reduce more and workout harder. They are times to change things up a bit and get a new lease on life!

aheath..
thanks for the advise.

Never thought about the body getting used to the routine, so mixing it up seems to be a reasonable approach.
Re the comments about drastic claorie cuts or insane workouts, agreed. My point was that seems to be (for me) the natural inclination. But I have figured out (thanks in large part ot many of these postings) that isn’t the way to do it.
Again thank you vrey much for the sage advise.

Jeff

For plaeaus I would definitely work on changing the workout end before limiting your calories any more. The big thing I would suggest is getting your body fat checked and ensure that when you are losing weight you are not losing much muscle. Losing that muscle over fat is going to key you in the long run.

Twaffle – wow you are on top of your plan and really impressed with your weight loss. Have you been getting stronger? Eating every two hours – that is awesome. When I started going to 5 meals a day the weight really came off, I feel like I need to increase to 6 or 7. I am actually been below calories with my workouts and with the weight lifting I need the calories.

Hi Balrbrian5,

Yes I feel great by breaking my meals every 2 hours. Feel fresh, more energy, I like to work and the sex life is much better. LOL!!

I am constantly checking my body fat to make sure i don’t lose muscles. I am also doing weight workout to gain muscles and taking protein shake right after my workout. So far so good. I want to lose 20 more lbs if possible 30 more and then gain muscle weight.

Thanks everyone for your support. This is a great community.

Cheers!!