The Great BOL Weight-loss Challenge

[Kent]

After reading up on the supplement thread...there "may" be a need to get folks ripped for the upcoming carving season.

If anyone needs a 3 months kick-start, we should start the challenge now...and perhaps Fin might toss in some swag for the winner.

That said, you can follow whatever plan you want...or I will post one for the masses. It would require:

1) 4x 45mins/per week cardio
2) 4x ?/per week lifting weights
3) Fairly strict diet
4) Lots of water
5) Honesty

K

[Jon Dahl]

I'd be happy to loose 5 lbs. off of my stomach, but the real need for me is endurance. I may have to compete, but for other reasons than weight loss.

[Justin A.]

Might as well...


Starting Weight 274

Looking to be around 200 ish, or a 36 waist ASAP.

And Im perfectly happy with prizes :rolleyes: but Im doing this anyway regardless of you guys.
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[LeeW]

200 lbs. 36 waist.

want ripped stomach. been doing yoga, motorcycle-racing-related excerise, and cord weight lifting. How about true honesty -- post photo of your torso ?

[Steve Dold]

Good idea, Kent. I'm in, starting at 185-190. I'd like to lose 15-20 but my big problem has always been endurance. Jim and Hugh are always leaving me behind. So I've started bike riding to work, twice a week for about a month now and it seems to be working, it's getting easier and more fun. Any advice would be great.

So for now it's 40 (grueling!) miles/day, twice a week, plus 10-20 easy miles on the tandem on weekends.

Lee, I already posted a photo, but Michelle didn't like it :1luvu: Maybe I'll post a hot "after" pic.

[Jack Michaud]

Can there be a "married with children" version?

like...

20min cardio 3x/week
50 push-ups, sit-ups, lunges 3x/week
12oz curls 14-20x/week

[jdgang]

I try it....need to lose about 15 myself

178lbs 5'6"

[Galen]

Weird this thread just popped up. I tipped the scales at 160 yesterday for the first time ever, super fit weight should be 135. I just started my first diet ever, trying to lose 24 lbs in 3 months :o low fat, 1200-1600 cals a day, 3 trips to the rock gym a week, 1 day biking, 1 day walking. ugh :eek:

[bobdea]

not gonna happen though, maybe 20, thats pretty normal for me

[Mark.Andersen]

I finished the winter season at 198lbs (rather plump for me). I was probably over 200 at some point, but it never showed up on the scale thankfully. I have been watching my eating and on the bike *alot* in preparation of a couple of big goals this summer. I'm down to 170lbs on my way to 165.

My goals (our goals really, we did the climbs on a tandem!) were to climb the Mt. Ventoux and Alpe d'Huez while in France watching the Tour. Here's the proof!!!

Ventoux
http://i1.tinypic.com/20g01ec.jpg

Alpe d'Huez
http://i2.tinypic.com/20g06l3.jpg

[Sinecure]

Well done Mark! That's awesome. The stage up Alpe d'Huez was awesome to watch on TV. Hopefully Floyd can hold onto the mellow johnnie all the way to Paris.


I'm in. Just weighed in at 203.5. Want 180-185 by season kick off!

[skatha]

Watch out trying to do too much at once-build up to your goal list of activities....you'll burn out, or worse, hurt yourself!

Unfortunately, I've lost weight with all my ankle troubles-muscle mass, not good....

[Mike T]

... is to lose 20 pounds of fat and gain 10 pounds of muscle!

[ncermak]

260+ start weight, 40 waist (and tight if I may add...)

would love to see 200 again, 36 waist would be stellar...

[BlueB]

During last winter season my scale kept dropping, all the way to 164lb. At 6' tall and quite wide shoulders and hips, I looked almost 2-dimensional.
Now, I'm delighted to be up to 175lb. Working up towards 34 waist. Unfortunately, I turned very unfit over past few months...
In my Finn sailing hay-days I was 200lb. Always had legs of steel and naturally good strength/endurance, but very poor cardio...

[dantheman0177]

I got back in the gym and actually put on weight. Very frustrating. But I'm working on it. Between riding, gym, paddling and eating less / better I am hoping to get from a touch over 100kg to 85kg. Hardly racing weight, but being over 30, I think my serious racing days are over anyway.

[Bubba]

I don't have a scale to weigh myself but am guessing at about 225. Actually went for an hour long bike ride today. I haven't done that in about five years. I used to average about 500 miles per week and was a trim 155. Finally got sick of looking at the man boobs and the spare tire in the mirror. Hope to find the time to ride every day.

[Kent]

Good response with some goals...but how are people going to get there?

I can post my workout plan, but folks might chuckle with all the mileage...so here's the mealplan instead (which may be even funnier).

MANY thoughts to consider. It's "easier" to lose weight by restricting calories and lifting weights (i.e. Body for Life) than to ride your bike 500 miles a week. (Mostly because you need a lot of calories to ride for so long). Problem is that it's DARN hard to stick to a "diet".

Anyhoo, here it is....



Daily Water = (6) 24 oz. Bottles

Meal 1 (Breakfast)
- 5 egg whites
- 2 whole egg
- 2 scp. Protein w/ water (Bev Intl)

Meal 2 (Snack)
Pick One:
1. 2 oz. Raw Nuts (Almonds, Unsalted Peanuts, Pumpkin Seeds)
2. 3 oz. String Cheese w/ (3) Celery Sticks

Meal 3 (Lunch)
- 2 Cup Salad w/ 1.5 tbsp. Dressing
- 6 oz. Tuna or Chicken (water packed)
- 1 oz. String Cheese
- 2 Med. Tomato

Meal 4 (Snack)
- Protein bar
- ½ oz. Raw Nuts (Almonds, Unsalted Peanuts, Pumpkin Seeds)

Meal 5 (Dinner)
- 6 oz. Fish, Chicken, Ground Turkey (Pick One)
- 1 Cup Steamed Vegetables
- 1.5 Cup Salad w/ 1 tbsp. Dressing

Meal 6 (Optional)
- 2 scp. Protein Powder w/ Water

Tues. Meal 5 (Carb-Load)
-1 Cup Pasta w/(3) tbsp. Pasta Sauce
-1 Med. Baked Potato w/ 1 tbsp. Butter
-2 Slice of Garlic Toast
-1 Cup Steamed Vegetables


Sat. Meal 5 (Carb-Load)
2 Cups Cooked Pasta
5 tbsp. Pasta Sauce
1 Small Baked Potato/1 tbsp. Butter
1 Whole Wheat Bagel
¾ oz. Dry Roasted Peanuts


Sun. Meal 5 (Free-Meal!)
- 1 Cup Ice Cream
- 3 Slices of Pizza
- 3 Cookies
- 15 Tortilla Chips w/ Salsa

Workout nutrition
350 calories/hour, end 1 hour before end
- Gatorade Endurance
- PowerBar Harvest
- GU Vanilla

*Free Meal should be eaten in a hour time period to avoid overload.*
- Strength Training For 1 Hour 2-3 Days A Week.
- Meals Should Be Eaten 3 to 4 Hours Apart For Results.

[Jim Callen]

I'm in the same boat as Blue, sort of. At 5'6" I weight in around 155, but I want to get back up to 170. I've been so busy at work, I've had not extra time to go to the gym and lift.

While my cardio and flexability are fine from biking and yoga, I need to put on some more mass. Sadly though, this may mean I need to get new jeans. I have a 29/30 waist, and trying to find a pair of pants that fits over my biker/snowboarder thighs is a b*tch.

[skatha]

A better way to think of a calorie reduced diet-and this is supported by science

Ideal weight divided by 2.2 to switch to kilograms.

look at your activity. Typical exercising American needs 35-40 kcal/kg. Plan for 30 kcal/kg and exercise and you'll lose weight. Want to maintain your weight? Figure 35-40 kcal/kg and you'll maintain...
BTW, "kcal" is the actual term meant when you read calories on a nutrition label.
We need about 20% of our daily calories to be in the form of protein. We need about 25-30% of our daily calories to be in the form of fat. Sometimes, people feel more saited(full and happy) with up 40% of their calories being in the form of protein when they are on a weight loss diet, BUT (and this is a big but) you cannot increase your muscle mass just by eating more protein, and eating more protein won't increase your muscle mass, even when accompanied by weight lifting. Your muscles get heavier with exercise(cardio or weights) because they are storing more glycogen, which is the storage form of glucose. Extra protein in your diet is converted to glucose and then glycogen by your liver. Once you get what you need of amino acids, the excess is turned into glycogen or fat, depending on your metabolic needs.
Your peak number of muscle cells occurs at age 18. Muscle cells are terminally diffentiated, which means, they don't divide and increase their numbers after that time and they're not replaced if you lose them.

There has been ALOT of medical research gone into protein metabolism and maintaining muscle mass in hypermetabolic conditions like severe burns, trauma, and an overwhelming blood infection called sepsis.

I know this isn't sexy and it won't sell exercise books, but it's a fact.

Let's look at me...
I weigh 135, give or take a few lbs....
That's 60 kgs(rounded for ease of figuring)

I need 2100 kcals a day, of that
20% protein=420 protein kcals or, since protein has 4 kcal/gm, 105 protein grams
30% fat=630 fat kcals or, since fat has 9 kcal/gm, 70 fat grams
and the rest is carbs(carbs have 4 kcal/gm so 260 carb grams).

You can either buy expensive supplements or work with food from the grocery store....
Cardio doesn't have to be killer, too.
I'd advise my patients just to walk 30 minutes briskly daily-they that did all lost weight.

With any exercise, too much can be harmful, too. A good figure that used to circulate back in the 80's when I was big into running was your maximal aerobic benefit was achieved when you ran 30 miles a week. More than that, you didn't add to your aerobic capacity, but you exponentially increased your risk of injury.
Cycling is a good way to exercise aerobically because the highest aerobic fitness measured, the VO2 max, is seen in cyclists, BUT(another big but) cycling is a non-weightbearing activity, so you gotta throw in walking, running, stairmastering, etc. as a crosstraining exercise to keep healthy bones.

[Kent]

Skatha -

That's fine for people who don't "work out", but "calorie counting" won't work. You eat 2000 calories of gummies bears everyday for 3 months and see what happens to your body. You'll be a small jellyroll......

I view carving as a fast-twitch sport. Lots of weights, sprints and muscles are needed.

Body For Life would be an excellent plan to get folks ready for the snow.

[Allee]

Maybe I have a fast metabolism ... but I could eat that diet (less the 350 cal per hour while cycling), work out five times a week for an hour, brisk walk the dogs for 30 mins a night, and be down from 150 to 140 in ten weeks (and I'm a lean 150). And you do all that other stuff as well?

I think I'm really impressed ...

[skatha]

Skatha -

That's fine for people who don't "work out", but "calorie counting" won't work. You eat 2000 calories of gummies bears everyday for 3 months and see what happens to your body. You'll be a small jellyroll......

I view carving as a fast-twitch sport. Lots of weights, sprints and muscles are needed.

Body For Life would be an excellent plan to get folks ready for the snow.
Your credentials?

Fast twitch v slow twitch fibers really don't have a difference in nutritional needs. It just refers to capacity for aerobic v. anaerobic work. Of interest, Lance's big thing in his conditioning was minimizing lactic acid production, which is a byproduct of pyruvate/anaerobic metabolism....in other words, he was trying to recruit his aerobic or "slow twitch" fibers.
There is alot of research to show that percentage of fast/slow twitch fibers is genetically determined....major consolation for people like me that can run at 85% of my aerobic maximum for hours, but are not fast in a sprint

I see you've bought the book, hook, line and sinker. Which is fine as long as everyone else realizes it is a product you purchased.

If I ate 2000 calories a day of gummy bears, I'm sure I'd be nutritionally deficient in a few areas, but I wouldn't be a "gummy roll", if fact, since 2000 kcals is below my caloric requirements, I'd lose weight. But eating 2000 calories a day of high protein, high cholesterol foods wouldn't be good for me either. It would induce a ketosis with subsequent metabolic acidosis and dehydration-an "Adkins" diet effect, if you will. Not a good diet for a carb requiring athlete.

But I certainly I'm not trying to sell you anything. I'll just go on with what I do, which is deal with people's various nutritional needs on a daily basis.

Just as an update....I perused this site

http://muscle.ucsd.edu/musintro/fiber.shtml

seems like the old fast twitch/slow twitch terms we used when I tutored medical physiology back in the day are passe

[Kent]

We need to separate the "getting ripped" diet from the "Ironman" diet....which are TOTALLy TOTALLY different.

IMO, a "diet" is a short term plan to get you from point A to point B with GOALS. In my situation, I'm trying to lose bodyfat while also increasing endurance...thus the carb load days. It's tough and I wouldn't recommend it. I can tell when I'm over or under nurished....

You can read all the books and journals you want, but they are simply trying to sell something. Talk to a specialist who works with world class athletes for the "real" answer. The diet above is coming from an agreement of the Midwest natural bodybuilding champ and an Ironman champ. Of course, the Ironman champ wants me to eat more, but I want to lose more weight.

The fast/slow twitch was not about the actual muscles as much at it was about the actual FUEL needed for workouts.

This wasn't meant to critique my diet/workout as much as it was to get others to think about how to get into the best carving shape and enjoy the upcoming season.

I'm not sure of everyone's optimium diet because it depends upon your goals. But....I will say without ANY doubt, that "getting ripped" is easiest with a very high protein diet and lots of weights rather than endless hours of cardio.

K

[Sinecure]

I rode my bike to work today (around 6 miles each way) :biggthump

Then I ate a Six Dollar Burger from Carl's Jr. for lunch :nono:

It made me feel like :barf:

How many miles do I have to ride to burn off 1250 Calories (680 Fat Calories) / 76g of Fat that I consumed?

Oh, for breakfast I had two Nature Valley Oats 'n Honey Granola Bars (180 Calories total) plus a cappuccino with whole milk (probably another 110 calories). Who knows what dinner will be. One of my favorite easy meals is a bag of Edamame from TJ's. Lots of sodium in that, who knows how many calories.

I wonder if I'll have made any progress towards my weight losss goal today. If not, at least my legs might be a bit stronger (its mostly uphill going home).

[bartron]

You can read all the books and journals you want, but they are simply trying to sell something.

That depends on the author and their interests. The authors of the ones I've read don't sell any nutrition product or services, they teach at universities, they appear to be independent of each other and the professional dietitians that I've talked to concur with the principles they preach.

If you're talking about the crap you see in bodybuilding mags, then I agree with you 100%.


Talk to a specialist who works with world class athletes for the "real" answer. The diet above is coming from an agreement of the Midwest natural bodybuilding champ and an Ironman champ. Of course, the Ironman champ wants me to eat more, but I want to lose more weight.

Bodybuilders are known for having some of the worst calcium deficiencies of all athletes, as a result of their excessively high protein intake. This is because your calcium intake must be proportional to your protein intake.

Just because a someone has achieved a certain result, it doesn't mean they achieved it using the best, safest, easiest or most efficient method. I used to have a high-protein diet, following the traditional bodybuilding principles. After reading a couple of recent books and seeing a professional dietitian, I was able to maintain my muscle mass and reduce my fat by cutting down on protein and increasing my carbs.



The fast/slow twitch was not about the actual muscles as much at it was about the actual FUEL needed for workouts.

I believe what you mean is anaerobic/aerobic, correct ? I agree, the diets for those two types of exercise are different, but I wouldn't say drastically so.



This wasn't meant to critique my diet/workout as much as it was to get others to think about how to get into the best carving shape and enjoy the upcoming season.

That was my interpretation. However, if you stick your neck out... :)



...I will say without ANY doubt, that "getting ripped" is easiest with a very high protein diet and lots of weights rather than endless hours of cardio.

I'm with Skatha on this one. You only need enough protein to allow your muscles to recover and grow the amount that wants to as a result of your training. As Skatha says, your body will try to use the rest as energy. But, your body has a harder time converting protein to glucose than it does converting carbs to glucose. High-protein diets also increase your body's water requirements.

My meager credentials: total amateur. I'm currently working on my personal trainer certification; I've read tons of books and articles written by doctors and nutritionists over the past 15 years and trained for mass for about 10 of those years; received counselling and planning services from a professional dietitian who works with athletes and in clinics; and talked with another with a bachelors degree in nutrition. Like I said, total amateur, so go ahead and flame me. :)

'later...

[Kent]

In virtually every sport, there is a gap between innovators and scientists. Bodybuilding is certainly one of then. Cycling is definately another.

Results are results. Period.

Judging from the responses so far, we're not talking about world champion nutrition, we are talking about having a balanced meal with reduced caloric intake comprised of healthy food. For some, this is a radical change...others it may be incremental.

I'll dig in the closet to find a gift for the winner and maybe some rules. Anybody want a Sims Buner 188?

K

[Mike T]

I'll dig in the closet to find a gift for the winner and maybe some rules. Anybody want a Sims Buner 188?



If that's the prize, I'll join in - I'd ideally drop from 198 to 180. Primary training will be cycling plus weights once or twice a week.

Interesting that in terms of diets, nobody's mentioned eating large amounts of leafy greens. Every time I've wanted to lose weight, eating a large salad every day with a dressing of mostly vinegar with a little olive oil, have been very helpful. It's an amazing method for controlling dinner portions - fill up with leafy greens and you won't be able toi fit much else in!

[Gleb]

reading the responses reminds me of my friend EJ. He joined my wrestling team in his senior year. During preseason lifting, he was tipping the scale at 210 lbs. By the time the season started he was 200. 10 weeks later, 160. He stopped eating crap and started eating healthy and with a wrestling workout that could burn 600 calories easily, he lost all that weight.

During my wrestling days, I could eat more than almost 4000 kcal a day and still managed to lose tons of weight.

although when the season ended, I kept eating like that for a bit and...well lets say I won the pig award two out of my three seasons. Its who gained the most weight between the end of the season and the banquet- 25 pounds :-)

I always pictured my metabolism as a huge boulder. It takes alot of energy (calories) to start the boulder rolling but to keep it rolling takes significantly less. By that I mean that to keep your metabolism going, you have to eat fruits and vegetables (prefferably veggies) through out the day to keep the metabolism rollin along. I believe kent or someone mentioned something of the same already, not sure, maybe I'm retarded.

I reccommend runing or skating. Keep in mind, to make something a habit, you gotta do it for at least two weeks. Eat healthy!

Good luck to all!!

[7stg]

Currently my work out regimen consists of the express zone at 24 hr fitness plus a few more exercises for my legs mon, tues, thurs, and fri, and a trail that I walk at lunch at work 5 days a week that takes about 30 min. I also have the goal of getting all but one of my CPCU tests done before the snow starts and the last test done some time around of the first of the year. This definitely keeps me busy but I am on tract to attain my goals. hallelujah!!<o></o>

Check out this website http://www.exrx.net/Exercise.html ton of useful info<o></o>

Effect of Squats and Plyometric exercise on Vertical Jump<o></o>

<table class="MsoNormalTable" style="width: 60.3%;" border="1" cellpadding="0" cellspacing="0" width="60%"> <tbody><tr style=""> <td style="padding: 1.5pt; width: 52.14%;" width="52%">
Exercise Mode<o></o>

</td> <td style="padding: 1.5pt; width: 47.86%;" width="47%">
Vertical Jump Increase<o></o>

</td> </tr> <tr style=""> <td style="padding: 1.5pt; width: 52.14%;" width="52%">
Squats<o></o>

</td> <td style="padding: 1.5pt; width: 47.86%;" width="47%">
3.30 cm<o></o>

</td> </tr> <tr style=""> <td style="padding: 1.5pt; width: 52.14%;" width="52%">
Plyometrics<o></o>

</td> <td style="padding: 1.5pt; width: 47.86%;" width="47%">
3.81 cm<o></o>

</td> </tr> <tr style=""> <td style="padding: 1.5pt; width: 52.14%;" width="52%">
Squats & Plyometrics<o></o>

</td> <td style="padding: 1.5pt; width: 47.86%;" width="47%">
10.67 cm<o></o>

</td> </tr> </tbody></table><st1></st1> The effect of six weeks of squat, plyometric and squat-plyometric training on power production. http://www.exrx.net/ExInfo/PowerTidbits.html
http://www.exrx.net/Lists/PowerExercises.html<o></o><o></o>

[dantheman0177]

OK, I'm in the go.

Monday 24/7. Weight 103 kg

Monday 31/7. Weight 100 kg

Current weight (Friday 4/8) 98.5kg

I've increased the exercise regime and cut down on the food intake dramatically. I'm also using meal replacement protien shakes for breakfast and lunch and that has helped a lot. Aim is to get to about 85kg by the end of September / start of October. Not sure I will do it, but I'll try.

[dantheman0177]

I'll dig in the closet to find a gift for the winner and maybe some rules. Anybody want a Sims Buner 188?

K

So what are the rules and what is the time frame?

Regardless, I'm in.

[wvrocks]

I'm in too. 8-4, 30yrs old, 6'3" and 260 lbs. I've been within about 10lbs of that since my my junior year in high school. My wife has been racing triathlons this year and I've started training with her. I'd like to get down around 220 eventually. She's a good motivator, she lost 80lbs herself over the last 3 years.
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[Galen]

4 weeks, down 8lbs. Biking 2-3 times a week and gym climbing 2-3 times a week. No big secret to the diet, just laying off the saturated fats, soda pop, chips, red meat and CHOCOLATE MARBLE CHEESE CAKE!! :lol:

[patmoore]

My plan is to switch from Big Stuff to regular Oreos....

Actually I'm already down from 181 lb to 169.

I've discovered that ten miles on the unicycle is good for an instant 3 pound loss.

[Neil Gendzwill]

I've discovered that ten miles on the unicycle is good for an instant 3 pound loss.Pretty much all water. Guesstimating that it takes you an hour to do that, you're probably not losing more than 1/3 of a pound permanently (assuming you don't scarf back extra goodies as a reward for the ride).

[Gleb]

exactly what I assume aswell. For wrestling, I easily lost 10 pounds in a 12 hour period, all from sweat and all resulting from running with a sweatshirt on. I sweat alot so it wasnt too hard. All I had to do was start sweating and then just continue moving at a moderate rate to keep the sweat up. I miss those days :(

[dantheman0177]

Well I have discovered a minor problem.
Bad news: I haven't actually lost any more weight since last report.
Good news: Working in the gym is actually putting on muscle again and toning up, so I am looking a lot better.
It's a good start so far.

Oh, and eating less is cool too. My stomach must have shrunk because it is now two days in a row that I couldn't finish my dinner, and that is saying something.

[wvrocks]

I have lost maybe a pound or two but I feel much better since I started exercising everyday. I have more energy during the day and have no problems sleeping.

On a related note. I finished my first triathlon this past Sunday. It was a
short distance sprint tri but it was a start. Think I'm hooked now.
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[Mike T]

Belly is tightening but no actual weight loss. I look better so I'll take it!

[Justin A.]

280 down to 262 since I started biking again. Im not happy with the results though, before my fatness was proportional so I didn't LOOK like it, but now Im all out of proportion so now I look fatter than I am anymore. :angryfire Whatever, Im getting there.
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[Galen]

8 weeks, down 14 lbs. lbs, coming off slower, I think the 80-100+ miles biking and climbing gym are giving me some gain in musles mass. Blew my diet/exercise the past week, a little nasty to go riding, lots of ribs, thai food, fried chiken, soda pop and chips! :lol: :lol: :o

[fishrising]

I'm in too...

Purchased a new road bicycle to ride at lunch during work.

06/22/06: bought bike - weight: 275 lbs.

3 months later, riding 16+ miles, 2 sometimes 3 times a week...with several weeks missed due to vacations, and too much work...

09/21/06:weight: 253 lbs. which I have now been at for a month. Time to work harder I guess to drop a few more.

No diet change other than eating everything I used to eat, just now in moderation, and a little wiser on a choices...

[BoarderYUL]

There's no secret in loosing weight. Exercise, exercise, a good diet and loooots of water !

I was almost 240 pounds 2-3 years ago and then decided to go to the gym and go outside more often (hiking, rollerblades, swimming)

It's a long processs, I know, but everything is possible. I'm now 190-195 (6'5 tall) and I've been maintaining my weight for the last 12 months.

Go Go Go I'm all with you !!! :biggthump