Rangerland Forum Information

[hoser]

I loaded up on carbs today. Pasta with red sauce and sausage last night and leftovers for lunch today. Mainly due to playing hockey last night and have a soccer game tonight. Not the healthiest but need the energy.

[gkrangers]

http://health.discovery.com/tools/calculat...asal/basal.html

This is supposed to tell you how many calories your body burns a day just for basic functions. Basically just being alive.

Mine is 1900 calories. A pound of fat is supposed to be 3500 calories. That can help you gauge how quickly you will lose the weight.

I try to eat around 1200 calories per day and ride my stationary bike for an hour after work. I don't know exactly how many calories that burns, but it's probably safe to say it's at least 300-400. I'm just going off the low end of those exercise/calories burned calculators. My stationary bike says I burn 1200 in that time (I wish!).

So I run a deficit of around 1000 calories per day after eating and exercising. It puts me on a theoretical pace to lose two pounds per week.

[RedHerring]

http://health.discovery.com/tools/calculat...asal/basal.html

This is supposed to tell you how many calories your body burns a day just for basic functions. Basically just being alive.

Mine is 1900 calories. A pound of fat is supposed to be 3500 calories. That can help you gauge how quickly you will lose the weight.

I try to eat around 1200 calories per day and ride my stationary bike for an hour after work. I don't know exactly how many calories that burns, but it's probably safe to say it's at least 300-400. I'm just going off the low end of those exercise/calories burned calculators. My stationary bike says I burn 1200 in that time (I wish!).

So I run a deficit of around 1000 calories per day after eating and exercising. It puts me on a theoretical pace to lose two pounds per week.

Dude, 1200 calories per day? That's insane, you'll go nuts. That 2000 calorie recommend diet is based on a 120 pound female.

And I ride the stationary bike sometimes and a half hour's worth I think is around 250-300 calories burned according to the fancy bike. You burn way more running though. As a guy, I'd just get into a sport because it's much more fun than running or biking in one place for an hour. Anyway, starving yourself isn't going to help unless you plan on doing it for the rest of your life. Just keep up with the exercise and don't eat like shit. I'd go insane counting calories like that every day.

[gkrangers]

Dude, 1200 calories per day? That's insane, you'll go nuts. That 2000 calorie recommend diet is based on a 120 pound female.

And I ride the stationary bike sometimes and a half hour's worth I think is around 250-300 calories burned according to the fancy bike. You burn way more running though. As a guy, I'd just get into a sport because it's much more fun than running or biking in one place for an hour. Anyway, starving yourself isn't going to help unless you plan on doing it for the rest of your life. Just keep up with the exercise and don't eat like shit. I'd go insane counting calories like that every day.

No wonder we're all fat.

The 1200 thing works fine for me. I've been doing it since November. Sure, I splurge sometimes but I've kept to it and it doesn't bother me. I eat 5-6 smaller meals and snacks to keep myself from getting too hungry. I also started eating a lot more fruit and vegetables. The calories go further when they aren't in a hamburger. You'd probably be surprised.

And on the second thing, what? You know that I'm eating this way to lose weight, right? I'll be able to return to a more normal diet/exercise once I reach my goal.

[gkrangers]

For Ree:

[Dunc]

No wonder we're all fat.

The 1200 thing works fine for me. I've been doing it since November. Sure, I splurge sometimes but I've kept to it and it doesn't bother me. I eat 5-6 smaller meals and snacks to keep myself from getting too hungry. I also started eating a lot more fruit and vegetables. The calories go further when they aren't in a hamburger. You'd probably be surprised.

And on the second thing, what? You know that I'm eating this way to lose weight, right? I'll be able to return to a more normal diet/exercise once I reach my goal.

When you go that low on your calories (except for maybe one day a week), the effect is counter to losing wieght as your body shifts into 'starvation' mode and lowers your metabolism.

Going that low is a semi-fast, which is ok (and can be an effective part of weight control) on occasion, but is definitely very bad advice for someone trying to lose weight as it is not sutainable for virtually anyone and unhealthy for any but the tiniest of sedentary adults.

[gkrangers]

When you go that low on your calories (except for maybe one day a week), the effect is counter to losing wieght as your body shifts into 'starvation' mode and lowers your metabolism.

Going that low is a semi-fast, which is ok (and can be an effective part of weight control) on occasion, but is definitely very bad advice for someone trying to lose weight as it is not sutainable for virtually anyone and unhealthy for any but the tiniest of sedentary adults.

What is the magic number then? Should I eat a balanced diet of 1500 calories? 1800? 2000? Does that make the difference between going into starvation mode and being unhealthy for any but the tiniest of sedentary adults?

[Dunc]

What is the magic number then? Should I eat a balanced diet of 1500 calories? 1800? 2000? Does that make the difference between going into starvation mode and being unhealthy for any but the tiniest of sedentary adults?

There isn't a set number. There is a range and your sweet spot within that range is determined by your age, sex, body type, and level of activity.

[gkrangers]

There isn't a set number. There is a range and your sweet spot within that range is determined by your age, sex, body type, and level of activity.

22, Male, 5'6/185, (tub of lard, very little muscle mass) walk around ~2 miles a day at work and ride a stationary bike for 45-60 minutes in the evenings at a "moderate" pace.

This post has been edited by gkrangers: Mar 30 2009, 06:16 PM

[xcheck24]

There are places online that you can calculate how many calories you're supposed to be eating per day.

[gkrangers]

There are places online that you can calculate how many calories you're supposed to be eating per day.

About.com says I can eat 2200 calories per day and lose 1 pound per week without exercise. I don't know if I buy that.

[Sed]

About.com says I can eat 2200 calories per day and lose 1 pound per week without exercise. I don't know if I buy that.

It's on the internet - it must be true!

[gkrangers]

It's on the internet - it must be true!

Yeah. I chose 1200 as a goal because most stuff I read on the interwebs said not to go below it. I'd be more than happy to go into the 1500 calorie range if that was going to be more effective for fat/weight loss. I wonder if my insurance would let me see a nutritionist or something.

Edit: I get 3 visits to a nutritional specialist per year. Hmmm...

This post has been edited by gkrangers: Mar 30 2009, 06:29 PM

[xcheck24]

If you can go to a nutritionist, do it.

[Kusand]

Is there a good online diet blogging thing? Not for public consumption really, but for shiny tracking of food intake and exercise and weight and the like?

[Sed]

Yeah. I chose 1200 as a goal because most stuff I read on the interwebs said not to go below it. I'd be more than happy to go into the 1500 calorie range if that was going to be more effective for fat/weight loss. I wonder if my insurance would let me see a nutritionist or something.

You're probably better off at the 1500 range. Like Dunc said, eating too little is counterproductive. Weight Watchers' formula takes three things into consideration - calories, grams of fat, and grams of fiber. If you keep the grams of fat relatively low and the grams of fiber higher, you're in good shape.

[Sed]

Is there a good online diet blogging thing? Not for public consumption really, but for shiny tracking of food intake and exercise and weight and the like?

You could try sparkpeople.com.

[gkrangers]

Is there a good online diet blogging thing? Not for public consumption really, but for shiny tracking of food intake and exercise and weight and the like?

http://www.sparkpeople.com/

Do you have an iPhone? The "Lose It" app is pretty nice. Simple to track calories and exercise.

[gkrangers]

You're probably better off at the 1500 range. Like Dunc said, eating too little is counterproductive. Weight Watchers' formula takes three things into consideration - calories, grams of fat, and grams of fiber. If you keep the grams of fat relatively low and the grams of fiber higher, you're in good shape.

I definitely understand the concern of eating too little. I guess my preference would be to just remain on the healthy side of the minimum calorie line to maximize weight loss without the "starvation" effects. I'm looking for a total weight loss of 50-60 pounds...I'm just in a hurry.

[Dunc]

If you can go to a nutritionist, do it.

Nutritionist is a fluff title. Go see a registered dietitian (requires a Masters and keeping up with continuing education).

If you are in a hurry, you could probably dip to @1800 calories/day* and keep up your exercise, although an eliptical will burn double the calories in the same time you are putting in riding a stationary bike.

Another tip is to throw in some strength training (does not need to be weight lifting) like pushups, pullups, lunges, etc.) as the increased muscle mass will increase your 'at rest' calorie burn.

* although I wouldn't go below 2,000/day without consulting a doctor.

[gkrangers]

Nutritionist is a fluff title. Go see a registered dietitian (requires a Masters and keeping up with continuing education).

If you are in a hurry, you could probably dip to @1800 calories/day* and keep up your exercise, although an eliptical will burn double the calories in the same time you are putting in riding a stationary bike.

Another tip is to throw in some strength training (does not need to be weight lifting) like pushups, pullups, lunges, etc.) as the increased muscle mass will increase your 'at rest' calorie burn.

* although I wouldn't go below 2,000/day without consulting a doctor.

In this case it would seem like much (if not all) of my calorie deficit would come from exercise.

I ride the stationary bike because it's in my room and I can watch shows or play games while doing it. I need to start using the gym at work tho.

[xcheck24]

Nutritionist is a fluff title. Go see a registered dietitian (requires a Masters and keeping up with continuing education).

That is the type of person insurance carriers cover. They don't cover people who have a fluff title that doesn't have the credentials.
Plus some doctor offices now have someone on staff because it's become a demand. The office I visited in CT had one. She was great.

[gkrangers]

My insurance simply says "Nutritional Counseling".

[gkrangers]

Is drinking more alcohol an acceptable method of boosting my caloric intake?

[teddyc]

I started early January at 193lbs- 5'10".

Diet of 2000 calories a day. No exercise. Light breakfast. Light Lunch. 100 calorie snack @ 3pm. Regular dinner at 6-7pm.
Regular dinner usually means fish or meat, 1-2 servings of Veggies and a starch. Snack at night is a couple of mini hershey candies and 100 calories of pretzels if I'm extra hungry. Alcohol one night a week. Drink Seltzer all day and night.

Also...I'm taking several vitamins. C, B-Complex, Acidophilus, Multivitamin. Lost 13 lbs and still going. I feel SO much better. I sleep better too. Before I ate lots of junk and drank too much beer. All those calories were dragging me down.

I get hungry but not ravenous. If I do anything extra physical, my body craves food, so I feed it more. But stay away from junk. I have no specific weight goal. Just to be healthier.

I swear this is so much easier than I thought, but the key is to really want to do it.

[Sed]

I swear this is so much easier than I thought, but the key is to really want to do it.

QFT

[gkrangers]

I started early January at 193lbs- 5'10".

Diet of 2000 calories a day. No exercise. Light breakfast. Light Lunch. 100 calorie snack @ 3pm. Regular dinner at 6-7pm.
Regular dinner usually means fish or meat, 1-2 servings of Veggies and a starch. Snack at night is a couple of mini hershey candies and 100 calories of pretzels if I'm extra hungry. Alcohol one night a week. Drink Seltzer all day and night.

Also...I'm taking several vitamins. C, B-Complex, Acidophilus, Multivitamin. Lost 13 lbs and still going. I feel SO much better. I sleep better too. Before I ate lots of junk and drank too much beer. All those calories were dragging me down.

I get hungry but not ravenous. If I do anything extra physical, my body craves food, so I feed it more. But stay away from junk. I have no specific weight goal. Just to be healthier.

I swear this is so much easier than I thought, but the key is to really want to do it.

You are eating 2000 calories a day and not exercising. What were you doing before that you thought this would be tough!?! :p

[teddyc]

You are eating 2000 calories a day and not exercising. What were you doing before that you thought this would be tough!?! :p

Well the loss of weight is much easier than I thought. I thought I would HAVE to exercise!
I think it's easy to eat right. What's hard is to want to do it. I love eating shitty food and drinking a ton of beer.

[ree]

For Ree:

YUM

[gkrangers]

I had a bagel for breakfast and tuna on whole wheat for lunch. Nearly pushing 1000 calories for the day already!

[ree]

I had a bagel for breakfast and tuna on whole wheat for lunch. Nearly pushing 1000 calories for the day already!

what kind of bagel? i had a whole wheat bagel with low fat cream cheese again. i need to get to the grocery store so i can pick up my yogurt again. or some special k, which is very good too.

i'm not sure what lunch is going to be, but i'm going to take a walk since it's really nice out.

[gkrangers]

what kind of bagel? i had a whole wheat bagel with low fat cream cheese again. i need to get to the grocery store so i can pick up my yogurt again. or some special k, which is very good too.

i'm not sure what lunch is going to be, but i'm going to take a walk since it's really nice out.

Everything bagel with cream cheese. It was not a healthy bagel.

[Alitaki]

Everything bagel with cream cheese. It was not a healthy bagel.

Is there such a thing as a healthy bagel?

[ree]

Is there such a thing as a healthy bagel?

Kind of. It's better than getting a bagel with sausage egg and cheese.

[Dunc]

That is the type of person insurance carriers cover. They don't cover people who have a fluff title that doesn't have the credentials.
Plus some doctor offices now have someone on staff because it's become a demand. The office I visited in CT had one. She was great.

I'm not saying all Nutritionists are phony or worthless, I'm saying virtually anyone can call themselves a nutritionist. Also, insurance companies do cover registered dietitians, although it is usually for someone who has diabetes or is very obese.

[Scuubs]

Ree, if you want to do weight watchers, I'm also starting tomorrow. I'm going to build a simple excel spreadsheet that counts points like they do...according to how many calories and grams of fat and fiber are in the foods your eating. If you want I can email you a copy. Also if you'd like, if you pm me your weight I can tell you how many points you're allotted per day.

Dunc you need to be certified and hold a degree in nutrition to call yourself a nutritionist, or even give nutrition advice. At least it's illegal to do so with it in NY.

This post has been edited by Scuubs: Mar 31 2009, 01:03 PM

[CardsFan]

Ree, don't think much about it being a diet, think of it more as a lifestyle change. Do things that you can do forever, such as running and getting into good exercise patterns.

After I got hurt and had to prematurely retire, I went up to about 245 lbs. I've always been a stocky and strong guy, but that was way too much, mostly as a result of depression and a couple of surgeries. Since Thanksgiving, I've dropped a little more than 35 lbs. and I've been doing a good job of keeping it off.

You can totally do it, if you truly want to. Find a program, talk to a nutritionist, and get some healthy habits and sustainable activity.

[jburns]

I've kicked into "be healthy!" mode. I'm having some romaine lettuce with julienne carrots and tuna (in water, no mayo) with a hint of dressing!!

Just shoot me.

Can I haz Five Guys now?

[Sed]

Can I haz Five Guys now?

[jburns]

Oh my goodness, look at that thing. It's beautiful. [shovels in more lettuce]

[xcheck24]

Just have the burger every so often and not every day, Jen. Think of it as a treat, not something you can't ever have ever again.

One of the women in my writers group wrote about going to weight watchers, and it's obvious she went to a bad group. There was this woman who had lost a ton of weight and was the inspiration to all of the group. But she was denying herself food. So one meeting she mentioned how she indulged into some pizza. It was like a slice or two. Not even that much. And she gained ONE POUND! So she swore off pizza and would never eat it again. What the hell are people thinking?

[teddyc]

Once a week I'll have my cheeseburger night. That is the highlight of my healthy diet week!

I've leveled off for a week or two at 14lbs lost. I feel a lot better, but now for me to lose that last 5lbs, it looks like I'm gonna have to do something besides low calories dieting. I HATE exercise! Maybe 30 burpees a day or something fast like that.

[Mike B.]

It must be contagious, because I've gotten the health bug lately too. For me, as someone who eats a lot of crap and a lot of takeout, the biggest key is cooking at home and bringing lunch in to work. It's a pain in the ass, but worth it.

Who knows. These things tend to be very cyclical for me. Right now, with the exception of pizza (which I'll never ever be able to give up), most junk foods don't appeal to me anymore. I'll probably swing back the other way in a few months.

[xcheck24]

Maybe 30 burpees a day or something fast like that.

Oh god. My trainer made me do those one day. Awful. We compromised on jumping jacks after that.

[jburns]

It must be contagious, because I've gotten the health bug lately too. For me, as someone who eats a lot of crap and a lot of takeout, the biggest key is cooking at home and bringing lunch in to work. It's a pain in the ass, but worth it.

One good thing about our cafeteria downstairs is that their salad bar is good so if I don't have time (which is, um, always) in the morning to bring something in, I can rely on that.

[teddyc]

Oh god. My trainer made me do those one day. Awful. We compromised on jumping jacks after that.

I was sore for 3 days after I did these the first time. Which is the point I guess.

[xcheck24]

I was sore for 3 days after I did these the first time. Which is the point I guess.

The great thing about my trainer (and this is key about any trainer you go to) is that she kicked my ass and I was sore, but I wasn't so sore that I couldn't walk or live my life. She said that was her goal. She wanted her clients to be sore and feel it, but she didn't want them to be incapacitated. Unlike the first trainer I went to who made me do a whole bunch of stuff that seemed like it was thrown together and had no rhyme or reason and then I couldn't walk for three days. And that's not good since I live on a second floor walk-up. I couldn't even climb the stairs right after the workout. There are reasons I never went back to him.

[RedHerring]

I was sore for 3 days after I did these the first time. Which is the point I guess.

Really? Picking yourself off the ground and jumping 30 times got you sore? I mean, if it was like 3 sets of 30 I can totally see that, but I guess ya gotta start somewhere.

[RedHerring]

The great thing about my trainer (and this is key about any trainer you go to) is that she kicked my ass and I was sore, but I wasn't so sore that I couldn't walk or live my life. She said that was her goal. She wanted her clients to be sore and feel it, but she didn't want them to be incapacitated. Unlike the first trainer I went to who made me do a whole bunch of stuff that seemed like it was thrown together and had no rhyme or reason and then I couldn't walk for three days. And that's not good since I live on a second floor walk-up. I couldn't even climb the stairs right after the workout. There are reasons I never went back to him.

Man, I wish I could get that sore now. I love that feeling, it makes you feel like you accomplished something. I don't get sore after I lift anymore which kind blows, but usually if I change up the exercises then I feel it for a day or two.

[Rhino]

I was sore after bowling recently. Does that make me a big stud?