GlockTalk.com
Home Forums Classifieds Blogs Today's Posts Search Social Groups



  
SIGN-UP
Notices

Glock Talk
Welcome To The Glock Talk Forums.
Reply
 
Thread Tools Display Modes
Old 10-13-2012, 08:47   #26
scottydl
Senior Member
 
scottydl's Avatar
 
Join Date: May 2005
Location: The Middle
Posts: 2,019
Quote:
Originally Posted by x_out86 View Post
It also really helps to keep your accountable and help balance out your diet if you use a calorie tracker such as www.fitday.com.
VERY good point, a lot of people overlook this part (calorie logging) and then wonder why they can't lose weight. Just like having a line-by-line budget once you're serious about getting finances under control.

Start a food journal, at least for awhile, and write down EVERYTHING you eat during every day. Another resource is www.calorieking.com which has food items as well as dozens (hundreds?) of restaurants' nutritional information. You may be surprised at how unchecked calories can add up, but it will give you a lot of knowledge on what (and how much) of any given food should or shouldn't go into your body.

Us guys are lucky, as we get at least 2000-2200 calories per day because of our muscle mass and metabolism. There are more scientific ways to figure out your calorie needs once you get to that point.

Last edited by scottydl; 10-13-2012 at 08:49..
scottydl is offline   Reply With Quote
Old 10-13-2012, 11:29   #27
lawman800
Juris Glocktor
 
lawman800's Avatar
 
Join Date: Apr 2002
Location: Out the frying pan & into the fire!
Posts: 37,302
Blog Entries: 1
I try to keep my intake under two thousand a day and it's not really that hard if you just mind your food, like smaller portions and avoid fast food stuff and go for their alternative menu like salads or maybe just skip a meal and have a few granola/energy bars which give you about five hundred calories instead but is enough to keep you going.
__________________
Quote:
Originally Posted by blueiron:
I've said it before and I'll say it here: they'd look better with lividity.
lawman800 is offline   Reply With Quote
Old 10-13-2012, 15:46   #28
Nick.45
Senior Member
 
Nick.45's Avatar
 
Join Date: Dec 2007
Location: Iowa
Posts: 147
When I started at my agency in the jail, I was 26 and 210 lbs at 6'. I have a pretty muscular build so I looked pretty good at 210. After 4 years of sitting in a housing unit and eating jail food (carbs and starch) I was up to 272. 3 month ago I just had enough with being fat. I started using the MyfitnessPal App on my phone and computer to log what I ate. Very easy to use. Plug in your stats, it tells you how many calories you can have to lose X amount of weight/week. As you exercise, you add calories back into your daily limit. Almost every food you can think of is already in there, just search for it and enter how much you had. For for scratch recipes for those of you who are cooks or have an old lady that likes to cook, you can create a custom food and enter the ingredients in and how many servings it makes. It will also track sodium, calcium, vitamins, etc. I love it. I almost completely cut out pop, all fast food so that I could stay under my daily calorie goal, starting consistantly jogging, high intensity interval training, and some circuit training in my garage with the basics (push ups, sit ups, flutter kicks, air squats lunges, etc.) and doing some weight training during my lunch break. So far I am down 42 lbs. I don't really have a set goal weight, just want to be healthy. I will be happy with anything under 220 honestly.
Nick.45 is offline   Reply With Quote
Old 10-13-2012, 20:32   #29
scottydl
Senior Member
 
scottydl's Avatar
 
Join Date: May 2005
Location: The Middle
Posts: 2,019
Quote:
Originally Posted by lawman800 View Post
I try to keep my intake under two thousand a day and it's not really that hard if you just mind your food, like smaller portions and avoid fast food stuff and go for their alternative menu like salads or maybe just skip a meal and have a few granola/energy bars which give you about five hundred calories instead but is enough to keep you going.
Skipping meals will make your body STORE calories into fat, because it thinks it's starving. Thus you won't lose weight, at least not the right way at the right rate.

Although no doubt that our job sometimes requires bizarre eating times and places... so the perfect meal schedule ain't always gonna happen!
scottydl is offline   Reply With Quote
Old 10-14-2012, 00:35   #30
lawman800
Juris Glocktor
 
lawman800's Avatar
 
Join Date: Apr 2002
Location: Out the frying pan & into the fire!
Posts: 37,302
Blog Entries: 1
Quote:
Originally Posted by scottydl View Post
Skipping meals will make your body STORE calories into fat, because it thinks it's starving. Thus you won't lose weight, at least not the right way at the right rate.

Although no doubt that our job sometimes requires bizarre eating times and places... so the perfect meal schedule ain't always gonna happen!
I didn't say completely skip it, I was saying skip a real full meal that's going to be a thousand calories or above and have energy bars or granola bars to get the nutrients but not the calories.

Works for me.
__________________
Quote:
Originally Posted by blueiron:
I've said it before and I'll say it here: they'd look better with lividity.
lawman800 is offline   Reply With Quote
Old 10-14-2012, 00:43   #31
steveksux
Massive Member
 
Join Date: Jul 2007
Posts: 13,356
Quote:
Originally Posted by scottydl View Post
Skipping meals will make your body STORE calories into fat, because it thinks it's starving. Thus you won't lose weight, at least not the right way at the right rate.
You are correct about completely skipping a meal.

Quote:
Originally Posted by lawman800 View Post
I didn't say completely skip it, I was saying skip a real full meal that's going to be a thousand calories or above and have energy bars or granola bars to get the nutrients but not the calories.

Works for me.
And you are correct about substituting a few small meals for a big meal... You eat less total, and many small meals teach your body that food is plentiful, and doesn't leave a lot of extra calories at one sitting that it needs to store as fat because it knows that's way more energy than it needs at the moment.

Randy
steveksux is offline   Reply With Quote
Old 10-14-2012, 00:48   #32
lawman800
Juris Glocktor
 
lawman800's Avatar
 
Join Date: Apr 2002
Location: Out the frying pan & into the fire!
Posts: 37,302
Blog Entries: 1
Although when you cheat and pig out, it doesn't make a difference as long as your body knows it is not starving. The body can only absorb so many calories at one time anyway and it does a remarkable job at shedding extras.
__________________
Quote:
Originally Posted by blueiron:
I've said it before and I'll say it here: they'd look better with lividity.
lawman800 is offline   Reply With Quote
Old 10-14-2012, 01:22   #33
joedoc
Senior Member
 
joedoc's Avatar
 
Join Date: Oct 2006
Location: cincinnati
Posts: 337
Definitely cut out the sugar pop. Also no snacking in the evening. I started cycling when knees got creaky and love it. Lots of bike paths here--you can do sprints/ intervals/hills on the bike. I cycle by the jungle gym where I do pullups, pushups, crunches, squats. Great workout. Hate to see winter come where I'll be back inside at the gym
__________________
joe
joedoc is offline   Reply With Quote
Old 10-14-2012, 01:22   #34
Maine1
Senior Member
 
Join Date: Jul 2007
Location: Maine
Posts: 1,255
Try Convict Conditioning- start at the BEGINNING moves. it works.

consistency is key. Go by how you feel, not by what the scale says.
Maine1 is offline   Reply With Quote
Old 10-14-2012, 05:32   #35
Hack
Gold Membership
Crazy CO
 
Hack's Avatar
 
Join Date: Mar 2005
Location: Kansas, near the bison.
Posts: 22,947
Send a message via AIM to Hack Send a message via Yahoo to Hack
On fats: less saturated fat, and more olive oil. It still fills you up, and it is a lot better for the blood vessels. Anything high unsaturated, with a lot of monounsaturated fats are good. This even includes goose fat, (mostly available in Europe from what I understand), and some chicken fat.

On vegetables: loose leaf vegetables; limit starchy vegetables.

On meats: preferably the leaner the better in terms of muscle protein, but a little fatty meat once in a while isn't going to kill you; especially if you work in a cold weather environment. Just ask those who work in a really cold weather environment. The colder the weather that you work in the more calories that you burn.

On fruits: limit fruit intake.

On nuts: they are great for you, but still fattening. Use wisely.

On water: drink lots of it. Otherwise tea; lemon drinks without sweetener.

If you must have sweetener: stick to natural sweeteners, but limit your intake of those.

On diabetes: it is no joke. The fatter I got the more I was likely to get it. Unfortunately since it is in my blood line I probably would have developed it anyway. But, that is not always the case with everyone. Keep your blood sugar checked. I refer you to the American Diabetes Association for that one. Ever since I went insulin dependent I gained weight like crazy. I am now figuring out how to loose weight while being on insulin. However, using outside insulin to get my sugar down is a lot better than having my body torn up from high blood sugar.

I don't always eat junk, in fact it is seldom. But, I do have a weakness for chocolate, and love nuts. It is just that I have eaten too much of both items.

I keep beer down to no more than a few per week, and it is the weaker stuff now. Beer in limited amounts is actually good for the kidneys, and red wine is good for the body. Limited amounts of strong spirits like bourbon is OK as well.

Here recently I have eaten too many of grains, but grains can have a place in a healthy diet. It means for me that I have to limit how many grains I take in. If you want to do without grains altogether, but want some of the nutrient benefits of whole grains I recommend green food in either pill or powder form.

Also, I get in a lot of probiotics from dairy kefir. It doesn't have near the sugar of milk, because the kefir starter through lactic acid fermentation eats up the sugar. It is good for most people. Just don't add a bunch of sweet stuff to it, (like people do with yogurt), unless that is your dessert at meal time. If it becomes dessert you cannot have much of it. If you make your own, try to keep it at not much over 24 hour period. It will produce some alcohol, especially if you let it sit for a couple of days or so. The shorter processing time produces a product with much less alcohol, (although the longer sitting stuff usually isn't over 2 percent abv to my knowledge).

Other than the dietary stuff I usually go by, I now have to figure out a exercise regimen that will allow my insulin pump site to stay in the body. I will probably start with a little more walking.

Remember that you need to have the proper amount of rest, or it will also contribute to weight gain.
__________________
Arming with truth defeats ignorance. Jesus said, "I Am the Way, the Truth, and the Life. No one comes to the Father but by me." John 14:6
"Opinions expressed in this article are those of the author
and do not necessarily represent the opinions of the Federal
Bureau of Prisons or the Department of Justice."
In God we trust, all others we monitor.
Hack is offline   Reply With Quote
Old 10-14-2012, 07:02   #36
Officer X
Senior Member
 
Join Date: Dec 2008
Location: The Garden State
Posts: 1,303
Quote:
Originally Posted by Maine1 View Post
Try Convict Conditioning- start at the BEGINNING moves. it works.

consistency is key. Go by how you feel, not by what the scale says.
Great book. I've been working my way through the steps and gaining consistently. I'm using the P90X cardio workouts once or twice a week to supplement along with martial arts classes two nights per week.
Officer X is offline   Reply With Quote
Old 10-14-2012, 07:11   #37
Officer X
Senior Member
 
Join Date: Dec 2008
Location: The Garden State
Posts: 1,303
The past few weeks I've gone back to three squares plus one snack each day and have been dropping some weight and getting stronger.

I stalled over the years trying to eat anywhere from 5-6 "small meals" each day and felt like I was always eating or carrying pre made foods with me everywhere I went. Now I make sure to eat three balanced meals and adjust the calories accordingly. I then either grab a Kind bar, protein shake or Chobani Greek yogurt with some fruit for a snack.

I read that eating food every 2-3 hours keeps your stomach full and doesn't allow your digestive system to empty out and replenish the digestive enzymes you need to work the right way. It felt odd going back to eating that way after being conditioned over the past 20 years not to, but I am feeling better.
Officer X is offline   Reply With Quote
Old 10-14-2012, 07:37   #38
Sharkey
Senior Member
 
Sharkey's Avatar
 
Join Date: Nov 2006
Location: DFW, TX
Posts: 3,573
You know we are giving you all this advice but I'm no physical trainer.

A couple sessions with a nutritionist and a trainer at a gym is probably not a bad idea. You'll have the cash with the sodas and fast food you cut out.


Cheap route is a Jillian Michaels DVD and some DB's at home.
(laugh, but she kicks my a** after 45min.)
__________________
Our perception of God determines our communication with Him.

Last edited by Sharkey; 10-14-2012 at 07:37..
Sharkey is offline   Reply With Quote
Old 10-14-2012, 17:28   #39
Vigilant
Senior Member
 
Vigilant's Avatar
 
Join Date: Mar 2005
Location: Inside the Perimeter
Posts: 8,007
The doc told me that if I do my part, exercise and get the weight off, my diabetes could possibly even go away completely. I have high blood pressure as well, and am definitely overweight. I also don't sleep worth a crap anymore. I know it's all related, and now that I have more time on my hands, I will address it. I'm starting with gradual changes in diet and an exercise bike, and intend to add an elliptical machine eventually, once I toughen back up. It's either these options combined, or start going downhill.
__________________
Illegitimi non carborundum
Vigilant is offline   Reply With Quote
Old 10-15-2012, 20:43   #40
rockapede
Senior Member
 
rockapede's Avatar
 
Join Date: Sep 2009
Posts: 1,253
241 on the scale at the rec center today....little bit at a time.
__________________
“Do you like being a cop?"
"I love it, when it doesn't suck, sir.”

-Edward Conlon
rockapede is offline   Reply With Quote
Old 10-15-2012, 21:23   #41
volsbear
Lifetime Membership
IWannaBeSedated
 
volsbear's Avatar
 
Join Date: Nov 2007
Location: Illinois
Posts: 11,869
Good for you. You threw the brakes on your downward slide a lot faster than I did. My summer culminated with a diagnosis of insulin resistance (and Pre-diabetes) which explained the horrific fatigue I was experiencing. I got way radical with intervening on those issues about 2 weeks ago and I've seen a bit of improvement. In 2 weeks I start crossfit hopefully.


Outdoor Hub mobile, the outdoor information engine
__________________
"Fast is fine. But accuracy is final."

"He'd look better with lividity" - BlueIron

Black Rifle Club - RRA-PSG
S&W Club - 22227
volsbear is offline   Reply With Quote
Old 10-15-2012, 22:52   #42
scottydl
Senior Member
 
scottydl's Avatar
 
Join Date: May 2005
Location: The Middle
Posts: 2,019
1-2 pounds per week (and once/week is about as often as you should be weighing yourself) is a healthy weight loss. Forget that Biggest Loser crap, it's completely unrealistic for the real world. See how many of those contestants have kept all the weight off, once they leave the ultra-controlled environment of 6-7 hours of working hour per day, no work or other obligations, and having all their meals cooked for them. Hint: the percentage is very low.
scottydl is offline   Reply With Quote
Old 10-15-2012, 23:35   #43
lawman800
Juris Glocktor
 
lawman800's Avatar
 
Join Date: Apr 2002
Location: Out the frying pan & into the fire!
Posts: 37,302
Blog Entries: 1
Oh, increase fiber intake. It makes you feel full so you don't overeat and it also helps you pass out unwanted stuff... hence, less dead weight inside you.
__________________
Quote:
Originally Posted by blueiron:
I've said it before and I'll say it here: they'd look better with lividity.
lawman800 is offline   Reply With Quote
Old 10-16-2012, 07:39   #44
scottydl
Senior Member
 
scottydl's Avatar
 
Join Date: May 2005
Location: The Middle
Posts: 2,019
^^ Ah good one. My wife's got me eating Fiber1 and Kashi GoLean (the generic version) cereal for breakfast everyday. It's not bad and helps me get a good dose of fiber early in the day. General daily fiber rule is 1 gram for every pound you weigh (that's a LOT more than most people eat).
scottydl is offline   Reply With Quote
Old 10-16-2012, 07:56   #45
lawman800
Juris Glocktor
 
lawman800's Avatar
 
Join Date: Apr 2002
Location: Out the frying pan & into the fire!
Posts: 37,302
Blog Entries: 1
I can't imagine eating that much fiber... I eat about half what I am supposed to eat and I am already... exploding....
__________________
Quote:
Originally Posted by blueiron:
I've said it before and I'll say it here: they'd look better with lividity.
lawman800 is offline   Reply With Quote
Old 10-16-2012, 08:36   #46
series1811
CLM Number
Enforcerator.
 
series1811's Avatar
 
Join Date: Apr 2003
Location: Retired, but not expired.
Posts: 14,311
Here is an easy guide to lay off the worst foods for you, wight wise.

I call it the Six C diet.

No Cookies
No Cokes (or any soft drinks, even diet)
No Cake
No Chips
No Candy
No Coors (or any beer or alcohol)

These are the kinds of foods that really put the pounds on you (sugar is the devil). Quit eating all of them for three months and see what happens (and keep working out).
__________________
I sure miss the country I grew up in.

Last edited by series1811; 10-16-2012 at 08:38..
series1811 is offline   Reply With Quote
Old 12-02-2012, 17:00   #47
Nick.45
Senior Member
 
Nick.45's Avatar
 
Join Date: Dec 2007
Location: Iowa
Posts: 147
Hows the weight loss going rockapede?
Nick.45 is offline   Reply With Quote
Old 12-02-2012, 17:21   #48
blueiron
Clown move, bro
 
blueiron's Avatar
 
Join Date: Aug 2004
Location: On the corner of Gang and Ghetto
Posts: 13,191
You have my respect and encouragement. One can stop smoking, one can stop drinking alcohol, but no one can stop eating and that's what makes it insidious.

Keep going!
__________________
Imported from the future in 1984. Returned to the past in 2007

Dear God, this is one of the dumbest ideas I've ever heard. It's got to rank right up there with CALEA. -Pepper45
blueiron is offline   Reply With Quote
Old 12-02-2012, 17:48   #49
Nick.45
Senior Member
 
Nick.45's Avatar
 
Join Date: Dec 2007
Location: Iowa
Posts: 147
Quote:
Originally Posted by blueiron View Post
You have my respect and encouragement. One can stop smoking, one can stop drinking alcohol, but no one can stop eating and that's what makes it insidious.

Keep going!
Agreed. The biggest issue I had was knowing when to stop eating and choosing the best foods to eat. Once you start seeing the fruits of your labor of making better decision on what you are eating, it gets easier.
Nick.45 is offline   Reply With Quote
Old 12-02-2012, 18:07   #50
c01
Crazy Eye
 
c01's Avatar
 
Join Date: Feb 2010
Location: Spokane
Posts: 531
Blog Entries: 1
Quote:
Originally Posted by Vigilant View Post
With very few exceptions, all I drink is pure water and black coffee.
+1 That cured my over 40 weight gain.
c01 is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -6. The time now is 10:48.



Homepage
FAQ
Forums
Calendar
Advertise
Gallery
GT Wiki
GT Blogs
Social Groups
Classifieds


Users Currently Online: 1,238
343 Members
895 Guests

Most users ever online: 2,244
Nov 11, 2013 at 11:42