The Iron and Stone Challenge 2015
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I'd agree with @summ3rhays about how to approach this. Weight loss is really about eating fewer calories than you take in.
Given that most people, at least those for whom I can see a weight, are around 210 to 220 lbs, then 2500 calories would be a good starting point. Aim to lose around a pound a week, and if it's not going down then cut back on what you eat.
Calorie counting isn't an accurate science, and people tend to under-report how much they're eating, in some cases by about 30%. But it's probably the least worst approach.
Oh, and you'll probably feel hungry whilst losing weight. Just to forewarn you…
I'd give the challenge a go, but I'm in China for the next fortnight (what was that about going to Australia?), so maybe I'll pick it up when I get settled.
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i am just piling on the last few pounds before i start
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No beer during the workweek?.. Might have to do that
Strength through solidarity, comrades
Whaat? :o Brewers of the the world break into a cold sweat.
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I walked my dog for 2 miles if that's good
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Goddamn it, you guys are doing stuff?! I'm just starving myself. Guess I need to step up my game.
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I like food too much. I'll be selective, but won't starve myself. I found kimchi to be a great way to add much needed flavor to chicken or eggs. Mmm
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I only had 3 sausages with my mash today instead of the regulation 4, I also exchanged baked beans for corn….no more Mr Nice guy.
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I've decided to put a stop to my beer consumption. Tequila and grapefruit juice for the duration of this contest. Shit's gettin' real.
tequila and grapefruit juice is not much different than beer. if you want a difference, straight tequila.
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Well shit.
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Well shit.
juice is nearly as bad as soda, outside of the mineral content and minor fiber content.
https://www.fatsecret.com/calories-nutrition/usda/orange-juice?portionid=43802&portionamount=12.000
https://www.fatsecret.com/calories-nutrition/coca-cola/coco-cola-classic-(12-oz)
trick: if you want to drink orange juice, eat an orange instead.
https://www.google.com/search?q=calories+in+orange&oq=calories+in+orange&aqs=chrome..69i57j0l5.1920j0j7&sourceid=chrome&es_sm=93&ie=UTF-8i switched to bourbon on the rocks, personally.
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also, if you are in the business of losing weight and have the habit of eating DRIED fruits, stop. you can overeat on those very quickly. its very near to eating candy.
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rules:
keep a food journal. my fitness pal works great.
subtract 500 cals from your maintenance to be on track to lose 1 lb per week. you can healthily lose up to 1% of your body weight per week. you may say HEY, I can lose more than 1 lb per week. Try subtracting 500 cals from your diet and see how much you can stand it. For perspective, this is cutting out 1 banana with peanutbutter, 1 cup of rice, and likely switching from beef to chicken. or, like 3 beers. its harder than one thinks.tips:
1. substitute chicken for pork and fatty cuts of beef
2. for those who love beef and cant do without it, make hamburgers/cheeseburgers with 90 or 95% beef.
3. drink water and eat leafy vegetables. not only is this healthy but it fills your stomach up with volume which is a major part of hunger control.
4. eat slowly. you are much less likely to grab seconds if you let your food sit in your stomach
5. dont cut out too many fats from your diet - most on this forum are men, and fat consumption leads to testosterone production
6. high intensity interval training (sprints followed by walking to rest, stationary bike on hill setting, regular bike on hills, running up hills, pushing prowler) for a minimal to moderate amount of time (20 min max) will burn more calories than the more traditional boring cardio of runnign for an hour. plus its way more entertaining
7. weight training burns more cals than both
8. if you're STARVING and are out of cals for the day, eat pickles. there's like no caloric content in pickles.
9. 1 g carb = 4 cal, 1 g protein = 4 cal, 1 g fat = 9 cal. this is why you want to not go overboard on fats. don't fully eliminate them though.
10. if you care about your muscle, don't cut protein out of your diet. good low cal sources of protein: cottage cheese, greek yogurt, chicken, lean beef, protein powder. -
oh, and corn peas and potatoes rack up the cals REAL quick
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Effin holidays. That and poor lighting in my office make for good motivation. Damn 92 is too tight today. This is going to be my benchmark shirt
