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ShapeFit.com
Fitness discussion forum for bodybuilding, weight loss, diet and exercise.
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aarie
Joined: 27 Aug 2008
Posts: 13
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 Posted: Wed Aug 27, 2008 5:35 pm Post subject: 180+ lbs to 127 lbs |
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180 lbs
160 lbs
145 lbs
135 lbs
127 lbs
The first picture was taken May 2007 and the last picture was taken 2 days ago. |
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brianDAhawaiian
Joined: 07 Aug 2008
Posts: 16
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| Posted: Wed Aug 27, 2008 8:32 pm Post subject: |
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Wow!! great job, looking great!
If I may ask, what is your diet like and what kind of training do you do?
bRiAn |
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aarie
Joined: 27 Aug 2008
Posts: 13
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| Posted: Wed Aug 27, 2008 8:52 pm Post subject: |
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Thanks!
Lost all of that by eating fewer calories. I still ate foods that I like, but in smaller portions. I did pretty much eliminate fast food and soda though. I kept my calorie goal around 1200-1400 per day. A typical day for me would look something like this:
Breakfast -
Protein bar
Naked juice
Morning Snack -
String cheese
Lunch -
Turkey & provolone sandwich on wheat bread
Cottage cheese
Afternoon Snack -
Banana
Dinner -
2 slices thin crust pizza
Side salad
Glass of milk
As far as physical activity, I just tried to be more active. I took walks a couple times per week, went golfing, started mowing the lawn every week (previously my husband did all the mowing)
Recently I've started cooking more and trying to make healthier things for dinner. I've also focused more on getting to the gym, but so far it's only been a couple weeks I've consistently gone. At the gym I do about 30 minutes of cardio (intervals) and then about 30 minutes of weight lifting. 3x per week. Nothing major. |
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Boss Man
Joined: 25 Nov 2006
Posts: 3604
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Wed Aug 27, 2008 10:34 pm Post subject: |
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First off, Brilliant job, you look superb  .
Secondly your calories are too low, especially for exercise. You're potentially losing muscle too. You should be in the region of 1,500-1,800 just being sedentary. For activity more ariound 2,000, 2,100 for basic levels of activity. 1,200 -1,400 is not high enough per day.
| aarie wrote: |
Breakfast -
Protein bar
Naked juice
(I have no idea what that last thing is, but I think that isn't too bad although I'd prefer perhaps something like Whole-grain Cereal, and maybe some Egg Whites, or a bit of Chicken perhaps. I don't think P B's should be used as a main meal, though I don't really condone, or condem their use.)
Morning Snack -
String cheese
(This is too low calorie, and might have more Saturates in than needs be. You could change this for Low Fat Cheese, as that's Protein rich, even about 80g, has some good Fat, a bit of Saturate, and around 20g Protein, 100g, is about 26g Protein. Then just add stuff in like Whole-grain Bread, and Tomato say, as a Carb booster, or have some kind of Chicken or Turkey sandwhich perhaps, with things like Lettuce, Tomato, Cucumber if you wish, but those calories are too low.
Could add a few nuts for Fats, but be aware of Cashews as they contain Carbs, so factor that in if you go for a Nut inclusion.)
Lunch -
Turkey & provolone sandwich on wheat bread
Cottage cheese
(I'd switch this again for Low Fat Cheese, again you can go with the Sandwhich option, or go for Turkey / Chicken and Veggies, may be abit of Pasta for Carbs or reduce the Turkey or Chicken and add some Protein back, with Carbs too from things like Rice, Beans, Peas or Lentils as examples.
Could have a Fish option if you're able, but not Tuna, except every 2-3 days max. the Mercury content isn't great)
Afternoon Snack -
Banana
(Don't need Fruit here. Some Fruit Fructose converts to Fat in the Liver, and you'd be better off with other Carb sources, like Veggies, Whole-grain etc etc. Alternatively Rice has Carbs and a bit of Protein, then boost up Protein with a main source.)
Dinner -
2 slices thin crust pizza
Side salad
Glass of milk
(That's not really doing you favours the Pizza. You can get around the problem though, by using some Wholegrain Bread, putting Low Fat Cheese on it, and adding other stuff like Mushrooms, Tomato, Ham, and grilling it. Lower in Fat, better way to cook it.
Also of course you have options like Lean Meat, Fish, Soy occasionally, Lean Poultry, doubled up with Pasta sometimes or Veggies for Carbs, or reduce the Protein and Carb options a bit, and add the Rice, Peas, Beans or Lentils options in as well, so you're getting in that second example, a main Protein source, a main Carb source, and a combi source to boost both.)
You could also have another small meal aout 2 hours after this one. Just a small amount of Protein and Carbs, possibly a small portion of baked Beans, or some slices of Turkey, and Raw Carrot perhaps, and could have some Nut options as well maybe, so a possible thought for you.)
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Wed Aug 27, 2008 11:53 pm Post subject: |
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| simply outstanding, really it is |
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aarie
Joined: 27 Aug 2008
Posts: 13
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| Posted: Thu Aug 28, 2008 3:36 am Post subject: |
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I lost the weight with pretty much diet alone. My BMR is about 1400 and I have a desk job. I suppose it's also worth noting that I have hypothyroidism (I actually had my thyroid completely removed) so my metabolism may be on the slower side anyway.
I'm now eating 1600-1800 calories per day though with the exercise. I'm just now starting to get into working out.
Thanks for the comments on my diet. |
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Boss Man
Joined: 25 Nov 2006
Posts: 3604
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Thu Aug 28, 2008 1:40 pm Post subject: |
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Hypothyroid that's tough, yeah so you obviously will have problems Metabolising things, but I'm sure with the increased Calories you'll get it sorted.
The Thyroid is a pesky devil, it's like a computer. Great when it works, not great when it doesn't  .
Good luck, and don't worry too much for now about calories, or workouts, just make some simple changes, focus on getting them right, then refine, and alter as and when necessary.
For now it's about getting a solid workout and diet framework in place, that you can tweak later on if needs be . |
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rynuku
Joined: 01 Jan 1970
Posts: 91
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| Posted: Fri Aug 29, 2008 9:20 am Post subject: |
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| wow! great job. i really wish i would have taken pics like that to track my progress...ur living proof that making a commitment pays off! |
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RMorrison
Joined: 03 Jun 2008
Posts: 11
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| Posted: Sun Aug 31, 2008 9:47 pm Post subject: |
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| Seriously fantastic work. |
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juan92
Joined: 12 Aug 2008
Posts: 64
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| Posted: Tue Sep 02, 2008 3:53 am Post subject: |
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congratu-freakin-lations!!!!!!
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cassiegose
Joined: 09 May 2008
Posts: 267
Location: Prineville Oregon
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| Posted: Wed Sep 03, 2008 7:45 pm Post subject: |
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| WOW! GREAT JOB!!! You're hard work and dedication has really paid off! You should be VERY proud of your progress and success! |
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HOUSTON TEXAN
Joined: 06 Jan 2008
Posts: 715
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| Posted: Wed Sep 10, 2008 1:32 am Post subject: |
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| Great job, keep it up. |
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lobstersabatin
Joined: 10 Sep 2008
Posts: 7
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| Posted: Thu Sep 11, 2008 11:37 am Post subject: wow |
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| now you give hope how long did it take u to lose it? |
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aarie
Joined: 27 Aug 2008
Posts: 13
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| Posted: Sat Sep 13, 2008 4:20 am Post subject: |
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| I've been working on this since May 2007 It took a year for me to lose 50 lbs. |
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vamp
Joined: 01 Jan 1970
Posts: 693
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| Posted: Sat Sep 13, 2008 4:09 pm Post subject: |
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3 cheers for Aarie!!!
Great job hun, you're making me jealous! Actually you're enticing me to work harder!
You are and inspiration and I wish you the best getting the excercise routine going and the continued healthy lifestyle.
You look amazing! (and younger than you did too!)
Cheers |
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