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我想改变我的生活，失去了额外的重量，我一直随身携带。我这样做对我来说，也设置为我的孩子一个很好的例子。我40多岁，6'1和我的起重量为241我的目标体重是190所以这是51磅，我需要减肥。我已经在这个旅程之前 - 我是能够成功地把我的体重从33周237下降至185（-52磅）在2003- 2004年，所以我知道第一手与纪律和奉献精神和连贯性，它可完成。但是我以前的减肥计划的结果是不是最佳的，因为我做了很多基本的营养错误 - 我行使了很多，但我没有吃几乎足够的食物和切出太多的碳水化合物 - 这让我丢了约8与脂肪所以虽然我瘦了，我没有得到的“沙滩身体”我希望沿着肌肉的英镑...我得到的一种“瘦脂肪”（BMI正常但身体脂肪比例很高）。自2004年以来的体重已经慢慢蠕动回来，最近我说够了够了，我决定做一些有希望永久改变生活方式。我想这样做的权利这段时间，并在我的生活中最好的形状 - 并持续这种不反弹体重增加这个时候。我愿意耐心让我在寻找的结果。 I'm very focused on nutrition and educating myself about how it all works. I'm pretty open minded and like to research and apply proven techniques to my own way of eating. My current interest in nutrition during this fat loss journey is really due to my previous dietary failures, and my belief now that nutrition determines 80% of your results, with the other 20% being exercise and other factors. ----------------------- MY NUTRITION ----------------------- NATURAL/WHOLE/FRESH FOODS as much as possible, staying away from processed foods but supplementing with some whey protein to boost protein intake. Foods mostly from this list, with the occasional indulgence and also drinking red wine now mostly instead of beers. http://www.whfoods.com/foodstoc.php Mostly lean cuts of meat, seafood, eggs and egg whites, vegetables, avocado, a small amount of fruit, whole wheat bread and honey post-workouts, brown and wild rice, steel cut oatmeal, sweet potatoes, skim milk, nonfat cottage cheese, nuts etc I measure all of my calories IN (food) with kitchen scales, measuring cups and measuring spoons and I measure calories OUT (exercise) with a heart rate monitor. My Current daily maintenance level according to LIVESTRONG is 2,492 NET calories per day I am currently eating at 2100 NET - that's a daily calorie deficit of almost 400 calories. My maintenance number is probably around 2,600 because I'm losing 1lb per week. So the way that I try to eat EVERY DAY is to do the following : 1) Hit the calorie target of 2100 NET - no more, no less. That means I eat back the exercise burned calories on the same day to give my body the extra calories and nutrients to repair. On days when I burn 1,000 calories in exercise, I eat 3100 calories. On days of complete rest, I eat only 2100 calories. 2) Hit the daily protein target of 1.5g per pound of lean mass. My lean mass is 175lb so I try to eat (1.5x175)= 260g of protein per day. It can be hard to get that protein in (and expensive) but it's necessary for muscle building/protecting lean mass in a caloric deficit. 3) Hit the daily fat target of 0.45g per pound of lean mass. For general health, help with inflammation, and sanity. (0.45gx175)=78g per day Carbs = the rest. As long as I hit targets 2 and 3, I don't worry too much about the carbs but I usually get about the same number as protein grams (I'm not really big on the low carb thing and I seem to function better athletically with moderate carbs rather than low carbs ) ------------------- MY EXERCISE ------------------- I exercise every day, but make it a balance between very intense (heavy lifting or sprints ) and easy (easy walking) so that I don't get burned out or overtrained. Priority 1 - STRENGTH training 3-4 days per week. Priority 2 - LISS Cardio ( low intensity steady state at heart rate <130 bpm ) - low impact easy cardio ... walking, easy mountain biking, elliptical, cross country ski machine, stair climber etc...looking to add swimming and possibly kayaking when the weather warms up. I try to keep it to about 1 hour max but very occasionally it goes to 1-4 hours for long hikes, mountain bike rides etc. Priority 3 - HIIT Cardio - ( High intensity Interval Cardio ) whenever I feel like it. Once per week usually. 30 minute sessions max - Sprints, mountain bike hill sprints, stair climber etc. SW : 241 (11/14/11) LW : 213.0 CW : 211.4 GW : 190 GOALS for 2012 : Age 40, height 6'1" -------------------------------------------- WEIGHT = 241 START ( 11/14/11 ) [X] 230 ( 12/25/11 ) [X] 220 ( 2/14/12 ) [X] 210 ( 4/17/12 ) [ ] 200 ( target by 7/15/12 - summer holiday ) [ ] 190 TARGET WEIGHT - end of 2012 [ x11 ] EXERCISE 7 TIMES PER WEEK [ x9 ] EXERCISE 6 TIMES PER WEEK [ x2 ] EXERCISE 5 TIMES PER WEEK [ 0 ] EXERCISE 4 TIMES PER WEEK WAIST MEASUREMENT START 43" [X] 42 11/24/11 [X] 40 1/9/12 [X] 39 1/25/12 [X] 38 2/21/12 [X] 37 3/16/12 [X] 36 4/5/12 [ ] 35 [ ] 34 [ ] 33 [ ] 32 TARGET RUN 5K in under 20 minutes ( timed and certified 5K races ) [X] 24:00 [X] 23:30 <===== 23:10 (4/29/12) [ ] 23:00 [ ] 22:30 [ ] 22:00 [ ] 21:40 ( PB - 2006 weight was 214 ) [ ] 21:30 [ ] 21:00 [ ] 20:30 [ ] 19:59
