New and trying to reach the next level

[tents]

In the past nine weeks I have gone completely Paleo and work out with weights every day I'm in the office while doing body weight stuff while traveling and hiking or running with the family on the weekend.  I have gone from 230lbs to 200lbs and can now fit into some of my 34 pants (although a little tight).  I have just recently started tracking my calories and am eating between 1100 and 1500 calories a day, its very difficult to overeat whole foods.  I am working on increasing my calories but I am also getting anxious to accomplish my first goal which is to get my body fat down so I can see my abs.  Yes I know its cliché but I have never seen them. 

 

Any ideas to get me to the goal faster or feel free to say "chill out and be patient"?

[John Prester]

I don't have any advice for you, but just wanted to say welcome. Keep up the great work, @tents!

[Jord]

The ability to see abs is based on a lot of things, including genetics and getting to a very low bodyfat percentage level. Most people will be in EXCELLENT shape and still not be able to see their abs. What is it that is motivating you to have visible abs? The question is, is it worth the personal sacrifice to get there? 

[Wobbegong]

Welcome to NerdFitness, Tents!

 

 

On 5/22/2017 at 9:32 AM, tents said:

I have just recently started tracking my calories and am eating between 1100 and 1500 calories a day, its very difficult to overeat whole foods.  

 

Easiest way is to add healthy fats to your diet. Olive oil, avocados, fatty fish, nuts; all of these things are paleo whole foods and pack a caloric punch. 

 

 

5 hours ago, Taddea Zhaan said:

The ability to see abs is based on a lot of things, including genetics and getting to a very low bodyfat percentage level. Most people will be in EXCELLENT shape and still not be able to see their abs. What is it that is motivating you to have visible abs? The question is, is it worth the personal sacrifice to get there? 

 

Depends on what you mean by "in shape" -- or rather, ask yourself "in shape to do what?" If you're aiming for high-functionality fitness, yeah, it's not really necessary to go to such a low bodyfat % that you see your abs. It isn't a ridiculously low goal, but keep in mind that famous people you see with great abs are usually faking it for film, and their bodies don't look like that most of the year. Of course, if you just want to see a little definition, that's totally doable. 

 

If you're not concerned about functionality and just want to see your abs, period, your best bet is to drop weight first and then focus on building the abdominals back up with a combination of weights (body is doable, free would probably be faster once you're at weight) and increased protein diet. 

[aishah hope]

Welcome! It sounds like you are making LOTS of progress, awesome job! I am so glad you are here

[Guzzi]

Hi, welcome on board.

 

I just wanted to say that while it's alright to be eating that few calories in the short term, you should probably work out how many calories your body actually needs so that you can reduce your calorie deficit later.  You don't want to eat a very large deficit for too long as you can mess up your metabolism.  Google "BMR calculator" and "TDEE calculator" to work out your personal calorie requirements. 

 

I hope thats useful to you, good luck.  

[tents]

Thanks for all the great advice.  I know that being able to get to a six pack is super vain but I would like to get there once and then maintain a body fat of low teens.  Regarding the low calories, I am not doing it on purpose it is just very difficult to overeat while eating Paleo.  I am going to add a fourth meal in starting tonight.  Generally for breakfast I will have four egg whites with one whole egg and a serving of fruit, I exercise from 11-12 at my works gym, salad with six ounces of meat and a protein shake for lunch right after, dinner around 5 of six ounces of meat with vegetables or a sweet potatoe and a snack of nuts and fruit before bed.  There are times that I just don't want to eat any more.  I am down to 196 and still have plenty of energy. 

 

Long term goals would be able to do handstands and muscle ups.

[WhiteGhost]

21 minutes ago, tents said:

Long term goals would be able to do handstands and muscle ups.

You've come to the right place, there are a bunch of us here working toward these

[Guzzi]

2 hours ago, tents said:

Thanks for all the great advice.  I know that being able to get to a six pack is super vain but I would like to get there once and then maintain a body fat of low teens. 

 

And why not?  If you can do it, and want to do it,  then go for it!  I'm trying to get down to the point where I lose that weird fat that my body decided to store on the under side of my upper arm back when I was fat.  That's my equivalent of visible abs, lol!   

 

2 hours ago, tents said:

Regarding the low calories, I am not doing it on purpose it is just very difficult to overeat while eating Paleo.  I am going to add a fourth meal in starting tonight.  Generally for breakfast I will have four egg whites with one whole egg and a serving of fruit, I exercise from 11-12 at my works gym, salad with six ounces of meat and a protein shake for lunch right after, dinner around 5 of six ounces of meat with vegetables or a sweet potatoe and a snack of nuts and fruit before bed.  There are times that I just don't want to eat any more.  I am down to 196 and still have plenty of energy. 

 

Yeah, that's what I love about eating "clean", the fact that you can eat soooo much foooood!  When I was weight training I had to start factoring in snacks through the day to get my calories up, it was great!  

 

Just put of interest, why do you only eat one egg yolk?  That would be a really easy way to get some more calories into your diet once you feel the need to, if you still have bags of energy just now then I wouldn't worry about it yet.  Your body will let you know when you need to up your food intake but until then you might as well make the most of it.  If you are worried about the saturated fat in egg yokes then have a read of this article, or this one, or just have a play on Google, and see if it changes your mind at all.  Personally I go full fat every time, I find it not only tastes better but it leaves you feeling sated.  That's my excuse anyway.  

 

How are you getting on with the forum, have you found your way around the site ok?

[tents]

20 hours ago, Guzzi said:

 

How are you getting on with the forum, have you found your way around the site ok?

 

I will read the articles on egg yolks, thank you for pointing them out.  I don't know where my cholesterol is, mainly because I would not go to the doctor so they would prescribe me something that I would not take.  I am not a big fan of prescription meds.

 

Regarding the forum, I am still new to it although I have been reading Nerd Fitness for years.  I recommend the site to anybody who asks me what I am doing.  I have read all the articles at least once.  The one on Saint I have read numerous times.  Does anybody know how Saint is doing?  I am interested in long term success.  My wife and I have never been "On" at the same time.  For the last two months we have been and it is wonderful. 

 

This week I started the 30 day push up challenge, don't know where I read about it but it is 300 push ups a day for 30 days.  I hope it helps me get to the Captain America look soon so I can win a bet. 

[JonWalter]

I am new to this forum, but finding it fascinating reading about peoples journeys and so much good advice.

[tents]

Still going strong but I have a strange question for anybody who reads this.  Does anybody get tired of eating?  I am working on increasing my calories and half way through my meal I am done.  For example today I have a salad of spinach, spring mix lettuce, tomatoes and 5 ounce of hamburger and I am trying to force it down.  This really is not a big meal. 

[tents]

One more thing, today there was an occupational therapist at my work taking peoples body fat percentage using a 3 point caliper measurement.  I know this can be flawed but it was interesting nonetheless.  I was measured at 22%.  I am 45 years old 5'-9" and currently 194 pounds.  Based on this I will need to be approximately 170-175 pounds to look like I want, I think.

[CheshireCrab]

2 hours ago, tents said:

Still going strong but I have a strange question for anybody who reads this.  Does anybody get tired of eating?  I am working on increasing my calories and half way through my meal I am done.  For example today I have a salad of spinach, spring mix lettuce, tomatoes and 5 ounce of hamburger and I am trying to force it down.  This really is not a big meal. 

 

I use to, but that was because I had an issue with what I was eating and not because I was just tired of eating. When you have to succumb yourself to foods you don't really enjoy, eating can be really tiresome. A few years ago I can't tell you how many times I was not looking forward to my lunch break because it was typically just a lackluster salad with a half bagel on the side.

I would strongly suggest looking into healthy recipes and experiment with modifying dishes. A salad is healthy, but it doesn't have to be the only dish of choice to get a nutritious meal.

[tents]

I don't have a problem with the food, although I would still rather have a pizza.   I am tracking my calories on "My Plate" and even with two protein shakes a day I might get to 1600 calories.  I don't want to go into starvation mode.  Yesterday I had a particularly active day where I had 22000 steps, swung a sledge hammer for two hours and did 300 push ups.  I was at a serious calorie deficit.  This was an extreme day but my days generally have some activity.  I would really like to get to 2000 calories a day.  Tomorrow I am going to add in some oatmeal with my eggs and I will see how that goes.

[Guzzi]

Hmm, so it's almost a lack of appetite that you're experiencing?  I've never really had that issue, I just EAT ALL THE THINGS!  Is this a new thing or have you always been a "small meal" person?  

 

Just a thought but if you are able to share your data from My Plate (screenshots work well) then we might be able to give you some advice on how to increase your calories, but like I said, if you're not feeling any effects from it then I would stick with what you're doing.  

 

There's a lot of hype about "starvation mode" but honestly, you have to be eating a very serious deficit for a long time before that becomes a possibility. If you still have the energy to swing a hammer for 2 hours then you don't have to worry about it.  

[tents]

I definitely was a big eater. I could easily finish off a dozen donuts or a large pizza.  I won't worry about my food until I stall out although I am going to still add in the oatmeal in the morning. 

It's all an experiment I guess so I will change one thing and see what the effect is. I will give an update in a week. 

[tents]

Not a food update but I finished a 5K last night.  I did not meet my goal of under 30 minutes but I met my other goal of not stopping running.  I have another 5K tomorrow morning, was not my choice for timing.

[Guzzi]

 

1 hour ago, tents said:

...I have another 5K tomorrow morning, was not my choice for timing.

 

Hahaha!