AT H&F Experts: Thoughts Please

[ReggieDunlap]

Will try to keep this post brief and clear.
47 yr old male (as of Jan 30 this year)
roughly 5'11" and currently 91-92kg (about 200lbs)
I would like to lose about 12kg between now and April 18 (about 13 weeks)
I plan on trying to follow the following:
30 minutes running on treadmill 2 times per week (as close to 5K as I can get)
The following "body weight" exercises in circuit in the mornings at least 3 times per week or more:
Perform 50 reps of each exercise in any order as quickly as you can without rest. You don't have to do all 50 reps in a row—you might do 20 pushups, move on to jumping jacks, do another 15 pushups, and so on. Once you complete the circuit, rest 1 to 2 minutes and repeat. Do up to 3 circuits total, starting with a different move each time
1. Pushup
2. Mountain Climber
3. Crunch
4. Jumping Jack
5. Body Weight Squat

I have 3 children (3yr old twins and a 9yr old). I'm usually out of bed about 5:20AM each morning and I leave for work either 6:30AM or 7:15AM and dont get home until +/- 7:20PM (2 nights per week I have to pick up my oldest son from soccer practice so I get home about 7:45). My wife wants to run on the treadmill as well.

Ideally, I'd like to get into a rhythm of getting out of bed 4:45 to stretch and do those exercises each morning, and then twice a week, get on the treadmill at night for 30-35 minutes. I'll also be looking to reduce my carbohydrate intake and cut back on sugars as well (lots of pasta and bread with meals over here).

So, for all of you with much more time, experience and all on here, how feasible is this plan? Im sure it's full of holes but given my home situation, it's the best I can come up with at the moment.

 

[Kaido]

So, for all of you with much more time, experience and all on here, how feasible is this plan? Im sure it's full of holes but given my home situation, it's the best I can come up with at the moment.

If you want the hard, honest answer that will actually get you results: (no one wants to hear this because working out is a lot easier & more fun than changing what we put in our mouths)

Losing fat is all about food, not working out.

Yes, you can lose weight working out, but that's the hard way. It's far easier to change your diet; the pounds will magically fall off if you are eating right. As far as your plan goes, 12 kilograms is about 26 pounds; it's healthy to lose 2 pounds a week, so 13 weeks is spot-on.

What is your diet like now?

 

[CPA]

My home situation is a lot like yours, except I don't need to leave for work until 7:45a. I start working out at about 6:15a (get up at 5:30). I get about 40 minutes in and I'm good. I do this 4-5 times a week. Oh, and I only do weight training (starting strength). My size is the same as yours. I have no issues being 205 and 6 ft.

 

[ReggieDunlap]

If you want the hard, honest answer that will actually get you results: (no one wants to hear this because working out is a lot easier & more fun than changing what we put in our mouths)

Losing fat is all about food, not working out.

Yes, you can lose weight working out, but that's the hard way. It's far easier to change your diet; the pounds will magically fall off if you are eating right. As far as your plan goes, 12 kilograms is about 26 pounds; it's healthy to lose 2 pounds a week, so 13 weeks is spot-on.

What is your diet like now?

Normally it's something like this (not the ideal):
8-10oz of coffee with non-fat milk and 3-4 cubes brown sugar
2 cereal granola/oat grain bars

lunch can be either:
piadina - tortilla with prosciutto cotto (cooked ham) tomato, scamorza cheeze salsa rosa (think kethup and mayo)...this is in a pub/bar so portions are not big. half litre acqua frizzante.

Dinner usually:
pasta with pesto or maybe with olive oil and tuna
OR chix breast (baked) with some seasoning; baked fries OR baked sliced potatoes with either broccoli, spinach or zucchini
Usually we alternate a meat dinner with a pasta dinner
Friday is pizza night - I eat a 10" round thin crust pizza.

I'll have a beer or 2 after work at night sometimes. Sometimes I don't have the beer as I'll have some wine instead.

I would say my diet isnt horrible. Probably just too much carbs, not enough water.

 

[ReggieDunlap]

My home situation is a lot like yours, except I don't need to leave for work until 7:45a. I start working out at about 6:15a (get up at 5:30). I get about 40 minutes in and I'm good. I do this 4-5 times a week. Oh, and I only do weight training (starting strength). My size is the same as yours. I have no issues being 205 and 6 ft.

My twins have commented on the size of my belly. 🙂 and I wound up backing into a sort of bet with my wife that I could lose 12kg before her birthday (April 18).

 

[shadow9d9]

Pasta, potatos, and fries are all horrible. If you want any shot at losing the weight, I'd cut those out completely. They are pretty awful to eat and shouldn't really even be part of your diet.

 

[ReggieDunlap]

Figured as much on the pasta and potatos. It just makes dinner time tricky trying to prep three diff meals....

I've already asked my wife to cut back on my portion size when it's pasta for dinner. Before I would get the bulk of it all the time and then have to finish what the kids left.

I'll have to see how it goes with just reducing the pasta intake. If it still stalls everything, then I'll either eliminate it or see if I can get her to switch it over to pasta integrale (whole grain).

 

[Zivic]

kick the sugar out of the coffee first thing. that's 20 gram of sugar out right there. the pasta thing, just sub it with brown rice. kill the fries. those three changes would make a big difference.

I would also drop the granola bars in favor of some oatmeal, but it may not be feasable given you are probably eating them on the go.

other suggestion would be to prep meals a couple times a week. prep 6 meals. a couple for each day that would last 3 days. you could sub in two prep meals during the work day and skip the pub meal you are currently eating

 

[blackdogdeek]

In addition to the other suggestions, I'd suggest cutting out the beer. I did a google search and a single can of beer has 154 calories. Two a night is an extra 300 calories that you could be cutting off of your total caloric intake, and, after all, losing weight is all about cutting back on calories.

 

[z1ggy]

Fat loss sticky thread.

/thread.

 

[CPA]

Figured as much on the pasta and potatos. It just makes dinner time tricky trying to prep three diff meals....

I've already asked my wife to cut back on my portion size when it's pasta for dinner. Before I would get the bulk of it all the time and then have to finish what the kids left.

I'll have to see how it goes with just reducing the pasta intake. If it still stalls everything, then I'll either eliminate it or see if I can get her to switch it over to pasta integrale (whole grain).

Get the bagged brown rice. It takes as long to cook as pasta - 10 minutes.

 

[Kaido]

Normally it's something like this (not the ideal):
8-10oz of coffee with non-fat milk and 3-4 cubes brown sugar
2 cereal granola/oat grain bars

lunch can be either:
piadina - tortilla with prosciutto cotto (cooked ham) tomato, scamorza cheeze salsa rosa (think kethup and mayo)...this is in a pub/bar so portions are not big. half litre acqua frizzante.

Dinner usually:
pasta with pesto or maybe with olive oil and tuna
OR chix breast (baked) with some seasoning; baked fries OR baked sliced potatoes with either broccoli, spinach or zucchini
Usually we alternate a meat dinner with a pasta dinner
Friday is pizza night - I eat a 10" round thin crust pizza.

I'll have a beer or 2 after work at night sometimes. Sometimes I don't have the beer as I'll have some wine instead.

I would say my diet isnt horrible. Probably just too much carbs, not enough water.

Next question: Are you willing to change your diet?

 

[killster1]

I have to disagree.. when lifting weights seems i can eat as much as i can every meal and still not gain a pound.. im stuck at 194.4 trying to gain weight.. of course i dont eat butter sour cream and stay away from fried food.. but i eat like mad every time i can maybe 5 meals a day.. i did lose 50 pounds from diet and running but then switched to weights.. non-fat cottage cheese and fish for one meal a day alternating salmon and tunafish worked wonders for me.. Good luck and i suggest lifting weights 45 mins and HIIT 15 mins after..

 

[ReggieDunlap]

Next question: Are you willing to change your diet?

Yes I am, within the confines of trying to make it work with home situation. For the moment, I am reducing/eliminating sugar with coffee; will try to bring lunch from home 2-3 times per week (tuna with green salad dressed with 2 tblsp Ex Virg Olive Oil and Balsamic vinegar); for pasta - I am reducing the amount and also want to get integrale (whole grain pasta).

Good luck and i suggest lifting weights 45 mins and HIIT 15 mins after..

If I could somehow get a gym visit into my days I would be doing just that but it's not really an option.

Get the bagged brown rice. It takes as long to cook as pasta - 10 minutes.

I've thought of this along with the pasta integrale. Part of the issue is, what I try to work into my diet has to be something I can try to feed to a 9yr old and two 3yr olds.

 

[ReggieDunlap]

kick the sugar out of the coffee first thing. that's 20 gram of sugar out right there. the pasta thing, just sub it with brown rice. kill the fries. those three changes would make a big difference.

I would also drop the granola bars in favor of some oatmeal, but it may not be feasable given you are probably eating them on the go.

other suggestion would be to prep meals a couple times a week. prep 6 meals. a couple for each day that would last 3 days. you could sub in two prep meals during the work day and skip the pub meal you are currently eating

sugar: am reducing with the idea to adjust to coffee with just the skim milk.
pasta: will reduce my intake and change to integrale. If this doesn't work (kids dont like it) then I'll eliminate it and find a substitute that's fast and easy and doesnt strain the prep time to get the kids and wife fed as well.
fries: well, they're not pre-cooked and are baked not fried; but still potatoes = carb = not ideal
lunch: I will be rotating in lunch from home 2-3 times per week. Lunch out will change to a salad from the sandwich/piadina/pasta choice

In addition to the other suggestions, I'd suggest cutting out the beer. I did a google search and a single can of beer has 154 calories. Two a night is an extra 300 calories that you could be cutting off of your total caloric intake, and, after all, losing weight is all about cutting back on calories.

This one will just have to be mind over matter. Most nights I just have the one. Sometimes 2. It's not consistent so I can at the very least reduce how many a week.

Fat loss sticky thread.
/thread.

Thanks. I was just looking for quick input as to whether the strategy was sound.

 

[bas1c]

I'd recommend my personal favorites, dips and pull ups. Also for variation to your cardio, row machine.

 

[ReggieDunlap]

I'd recommend my personal favorites, dips and pull ups. Also for variation to your cardio, row machine.

Thanks, but I'm limited in my options. I pretty much have only these types of body weight exercises available to me. Once the twins are a bit older and I can trust them not to touch, I've a got an adjustable set of 40lb dumbells that I would like to work in along with the body weight stuff.

 

[blackdogdeek]

Part of the issue is, what I try to work into my diet has to be something I can try to feed to a 9yr old and two 3yr olds.

You can switch your lunch and dinner so that whatever you end up making for the kids/wife for dinner, just eat that but avoid the carbs part.

eg - for lunch you have tuna + salad and for dinner you have chicken breast + pasta + veggies

Why not change that to: lunch=tuna + pasta + salad; dinner=chicken breast + veggies. This way you don't have to make anything extra for yourself for dinner and you can make whatever you want for the kids/wife.

 

[ReggieDunlap]

You can switch your lunch and dinner so that whatever you end up making for the kids/wife for dinner, just eat that but avoid the carbs part.

eg - for lunch you have tuna + salad and for dinner you have chicken breast + pasta + veggies

Why not change that to: lunch=tuna + pasta + salad; dinner=chicken breast + veggies. This way you don't have to make anything extra for yourself for dinner and you can make whatever you want for the kids/wife.

Thanks. That's pretty much what I'm hoping to be able to do. Of course the moneky wrench in this whole thing is that the wife is on her own diet. 🙂

I think the weight creeped up on me because over the past 4 months or so, I've been eating a LOT more bread than I ever have. That combined with the pasta and the lack of movement led to the build-up.

Otherwise I'd been holding btwn 80KG and 85 for almost 6 years.

 

[bas1c]

Try and see if any of these will work for you. Some require equipment but there are a lot that don't. The problem with having a static set of exercises you always do is that your body will adapt and your results may start plateauing.

http://www.youtube.com/watch?v=POdzasJklxw

 

[Kaido]

Yes I am, within the confines of trying to make it work with home situation. For the moment, I am reducing/eliminating sugar with coffee; will try to bring lunch from home 2-3 times per week (tuna with green salad dressed with 2 tblsp Ex Virg Olive Oil and Balsamic vinegar); for pasta - I am reducing the amount and also want to get integrale (whole grain pasta).

If I could somehow get a gym visit into my days I would be doing just that but it's not really an option.

I've thought of this along with the pasta integrale. Part of the issue is, what I try to work into my diet has to be something I can try to feed to a 9yr old and two 3yr olds.

OK, so you'll be cooking for yourself and two kids, and you're willing to adjust your diet. That's a good start! You have the right idea so far: switch white rice to brown rice, switch regular pasta to whole-wheat pasta, switch mayo to olive oil, etc.

One of the most difficult hurdles for me was changing what I ate because I had a misconception that healthy food had to taste bad or bland. As it turns out, as long as you're willing to cook, there are zillions of tasty, healthy recipes out there that kids will eat too. One route you may want to look into is Paleo, if you're unfamiliar with that diet. Lots of blogs & recipes around; here's a good recipe book:

http://www.theclothesmakethegirl.com/about-well-fed-2/

 

[Kaido]

Thanks, but I'm limited in my options. I pretty much have only these types of body weight exercises available to me. Once the twins are a bit older and I can trust them not to touch, I've a got an adjustable set of 40lb dumbells that I would like to work in along with the body weight stuff.

I'm into bodyweight training; I'd highly recommend checking out the Calisthenics Kingz DVD workout videos: (you'll have to get past the web design etc., but the content is good, haha)

http://calisthenicskingz.net/

Check out some of the video clips on Youtube:

http://www.youtube.com/user/calisthenicskingz/videos

I'd say it's definitely worth your time checking out a calisthenics-based training program & the Paleo diet. You can do both at home and they both give great results!

 

[shadow9d9]

Figured as much on the pasta and potatos. It just makes dinner time tricky trying to prep three diff meals....

I've already asked my wife to cut back on my portion size when it's pasta for dinner. Before I would get the bulk of it all the time and then have to finish what the kids left.

I'll have to see how it goes with just reducing the pasta intake. If it still stalls everything, then I'll either eliminate it or see if I can get her to switch it over to pasta integrale (whole grain).

Why does the rest of the family have to eat garbage? Why not look for something healthy for everyone?

 

[gar655]

Neither pasta nor potatoes are junk or bad for you. Heck a large baked potato doesn't have that many calories, is low on the glycemic index and is loaded with nutrients (eat the skin). Just don't load it up with butter and sour cream. Put a little olive oil and salt and pepper on it.

As for pasta, even the whole wheat, just limit the portion size. Brown rice is better than white rice but actually have the same amount of calories so you still have to limit portion size. A better alternative is Quinoa, much more nutrient dense and a nearly ideal ratio of protein and carbs and contains all the essential amino acids.

I didn't notice a lot of dark green veggies in your diet. Maybe I missed it, but you can really eat a lot of them if your digestive track can handle it (think gas 🙂 ---

Start using you dumbells for some of your exercises like squats or lunges.

Good luck.

 

[ReggieDunlap]

So....the start of everything was delayed considerably due to kids and well....just family life.

So I wound up starting to run in the mornings around May 12. Had a few days of missed running for what ever reason, but since prolly May 19 have been running pretty regularly at least three days a week.

Currently my course is as follows:
240 meters brisk walking after some stretches for warmup
+/- 1.4km out at about 9 min more or less
+/- 1.74km back in about 9 min more or less
300 meter cool down walk
Overall time is like 24-25 minutes for all of that.

Doing that plus started a pushup routine last week that is now 6 days alternating std pushup with modified pushup (from knees instead of on toes for std). Today was a std day and got 17 without rest, rested about 10-15 seconds and then pushed out 5 more for 22. Tomorrow is modified and should get at least 25 with no rest and then will try to go another 5 after 10-15 seconds. The next STD day will try to get to 23 total.

So after ALL this, starting weight on May 11 was 92.5kg and as of this morning I was 88.4kg. Of course there are normal ups and downs during the week and sun I was actually 87.4 so I figure my actual is prolly more like 88-88.5kg.

How am I doing?