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Thread: Diet/Exercise Plan

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    Default Diet/Exercise Plan

    Goal to lose at least 30 pounds in 3 months
    Why: in order to go back to stripping
    Why: to look better in a swimsuit
    Why: to fit my clothes better

    Plan A

    1. Diet now plus long walks, tone later
    Much more humane
    The treadmill/elliptical sucks (can't do it everyday for life, what's the point, you'll be dead anyway)
    "Not eating is the only way to burn fat" -Lycan from Personal Development for Smart People

    Hard to stick to a diet (some occasion always comes up, i.e Thanksgiving)
    "Diets don't work" -Society
    Don't be a lazy bitch
    "Grow some balls and go to the gym, exercise has been known to fight stress" -OCD forum

    Thanks ladies!

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    Default Re: Diet/Exercise Plan

    Would you mind if a guy goes first?

    So, first, a story.

    I’m lying on my bed reading several different books and sort of watching TV in the background. On this Fox network talk show an actual bona fide medical doctor who graduated from an accredited medical school in the U.S. comes on the show and actually says out loud, and presumably where all his medical colleagues can hear him and die laughing, the following:

    “You will reduce the puffiness in your face, upper arms and belly if you eat corn muffins instead of wheat muffins.”

    So I do what any normal person would do, which is scream at the moronic douchbag spouting total fucking nonsense on TV and furiously hurl my Library of America edition of “Lincoln: Speeches and Writings 1859-1865” right into a 53-inch HD Samsung flatscreen, destroying it.

    It was totally worth it.

    It felt deeply satisfying to watch the image of that soul-sucking imbecile disappear into blackness.

    When the medical doctors sell out like that – knowing full well that they are cynically lying through their teeth to sell books or fad diets or just to get on TV – they all were stars at organic chemistry, remember? – what hope is there for everybody else?

    So here are some first principles I’ve come up that you might find useful when jumping into a diet.

    1. A calorie is a calorie is a calorie is a calorie.

    It’s the energy required to raise the temperature of 1 gram of water 1 degree centigrade. It’s always been that way.

    2. It doesn’t make any difference where the calorie comes from.

    While it’s true that individual humans metabolize food in slightly different ways, it’s only trivially true for weight-loss purposes.

    3. The weight balance scale is simple. A person’s weight will remain unchanged when:

    Calories consumed = resting metabolism + physical activity
    Consume more calories than you burn metabolically + you move = you gain weight.
    Consume fewer calories than you burn metabolically + you move = you lose weight.

    4. The easiest way to lose weight is to consume fewer calories.

    The reason is that if you consume 1,000 calories above your zero-weight gain level on any given day, you’ll have to run all the way to Cleveland, run around the city 10 times and then run all the way back again to burn it off.
    And let’s face it, who wants to go to Cleveland?

    5. The best way to keep weight off is to exercise.

    And continue to limit your caloric intake.

    6. Once you lose weight, keeping it off will be harder than losing it.

    This is the secret to the entire diet industry and how they keep making money – you will be back!

    7. The reason that it’s harder to keep weight off is that you must maintain a 20% calorie deficit to keep the weight off (or less, if you exercise regularly).

    For the rest of your life.

    8. There is no “set point.”

    There is no point at which your weight loss becomes “permanent” and you can once again consume 2,000 calories a day (for women) without gaining weight. In this scenario your top limit will always be 1,600 calories just to remain at the same weight. Forever.

    9. Successful diets are forever.

    10. In evolutionary terms, you stand at the very pinnacle of a mountain as a survivor. You are here because your forebears over millions of years of primate evolution were able to gain weight, store it and keep it on for longer periods than anybody else.

    You are a perfect, fine-tuned and viciously efficient fat storage machine.

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    Default Re: Diet/Exercise Plan

    Quote Originally Posted by All Good Things View Post

    4. The easiest way to lose weight is to consume fewer calories.

    The reason is that if you consume 1,000 calories above your zero-weight gain level on any given day, you’ll have to run all the way to Cleveland, run around the city 10 times and then run all the way back again to burn it off.
    And let’s face it, who wants to go to Cleveland?

    5. The best way to keep weight off is to exercise.

    And continue to limit your caloric intake.
    So at what point does the exercise come into play? At the beginning with the diet, or at the end after the pounds are shed?

    One meal a day < 1,000 calories (of anything) as far as the meal plan?

    Thanks!

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    Default Re: Diet/Exercise Plan

    Quote Originally Posted by SlutGoddess View Post
    So at what point does the exercise come into play? At the beginning with the diet, or at the end after the pounds are shed?

    One meal a day < 1,000 calories (of anything) as far as the meal plan?

    Thanks!
    Exercise is always a good idea.

    My reason for saying that exercise is more advantageous in keeping off weight than in losing it is because most people are not aware of how much exercise is required to burn off what they eat (due to old eating habits) and drive down their weight. My Cleveland example was an exaggeration of course, but honestly not by much.

    You are best off doing whatever exercise you like doing. Because then you will do it. The sooner the better. As everybody knows, weight work has the advantage of building muscle mass which helps your resting metabolism. Aerobic exercise is awesome for you in ways that even fruits and vegetables can hardly match.

    Then there is that wild-eyed crazy endorphin high that can transform even the quietest wallflower into a spewing, flailing, manic Garry Busey. Those are the people you see blowing sweat all over the gym and every instinct you have in your brain is screaming at you on some primal level to get the hell out of there.

    One way out of that is to use your own gym. I have a full professionally-designed gym in the Virginia house with weight machines, a ton of free-weights, two ellipticals and a treadmill. But there’s also many great things you can do without any machines at all. Push-ups are really amazing for you, and many other resistance exercises using just your body weight can work wonders.

    Anyway, I would caution you to avoid pushing your daily calorie intake down below 1,000 calories a day. There are several reasons for this:

    1. It makes it much more difficult for you to get all the nutrition you need every day without professional nutritional guidance.

    2. It stresses your body in a way that actually works against weight loss. Your body will panic – it thinks you are in a famine – and it will crank down your metabolism to compensate.

    3. You will be miserable.

    It’s also overkill.

    All you really need is to create a daily deficit of 400 – 500 calories in your dietary intake, so that puts you at 1,500 – 1,600 calories a day. Even this is sometimes very difficult to do because after about three or four days when your body figures out that you are not kidding it will seriously piss off your metabolism and it will start trying to fuck with your brain. You will start dreaming of ice cream and lasagna while New York cheesecake and French fries chase you through gourmet kitchens.

    You may have dreams of sleeping with the refrigerator.

    I’ve gone down to 1,100 calories myself on occasion, but that requires an almost fanatical devotion to fresh fruits and vegetables, nuts, a little soy and small chicken breasts and eliminating pretty much everything else. You end up basically buying everything you eat from a farmer’s market.

    I’m just sharing that with you so you know what’s worked for me. I really would advise that you not do that yourself because it’s irrelevant to you. Find what works for you – this is what BOTM (wisely) says above about finding the path through the woods that you can not only live with, but actually enjoy.

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    Default Re: Diet/Exercise Plan

    ^ Thanks, very positive!

    I thought it important to say something about diet at this point.

    First, I really hate the word "diet." So let's say your nutritional plan for life. Or the shit you are going to eat from now on. You pick.

    Here's what your body would do if it took over your brain and made all the food purchasing decisions in the grocery store.

    1. It would spend all its time at the two opposite sides of the grocery store.

    Against one wall of the grocery store are all the fresh fruits and vegetables (and the flowers). All grocery store entrances open up into the fresh fruits and vegetables section because it's the most colorful and visually stimulating. And because of the smell of fresh food.

    This is where all the actual food is located.

    Of course most all the customers bypass all this real food and wheel their carts over to load up on all the processed "food" crap.

    The opposite wall is where you find the soy, Greek yogurt, eggs, Smart Water and a few other things worth your time.

    So if your body is making all the food decisions now, it would skip everything else in the store. Everything between these two walls is where you find all the bright boxes of shit with pictures of things that aren't actually in the boxes. Also found there are all the processed foods, hyper-sugar-infused sweet juice drinks (buy the actual fruit instead -- it's got the fiber, which is what your body actually needs), about 150 square miles of breads, every last one of which uses the words "grain" "fiber," "whole," "healthy," "awesome" and "rays of sunshine and goodness," but not a word about the fact that bread from a nutritional standpoint is unsweetened cake.

    Somehow in our culture in the U.S. we have become convinced to make sandwiches between two layers of unsweetened cake, which is why one single simple sandwich inevitably starts out costing you 400 calories at the bottom and about 1,200 calories at the top. That was great when we all toiled in the corn fields from dawn to sunset and burned off the calories. Not so awesome when you sit in front of a computer all day.

    Skip the bread. I know this is counter to all the propaganda you hear from your TV, but I don't give a shit. They are wrong, I'm right. The Japanese, Greeks, Indonesians, most of Central Asia and whole swaths of the Americas grow and prosper and don't explode like inflatable life rafts from eating unsweetened cake every friggin' day.

    You can get better and healthier fiber from your fruits and vegetables.

    2. Your body would rush past and totally ignore all the sodas.


    Even the zero-calorie ones. If you insist on drinking from colorful cans and bottles, buy a box of lighter fluid.

    Your body is mostly water for a reason, and it likes fresh water. Buy Smart Water or a Brita filter for your tap.

    3. Your body would pore over the fresh fruits and vegetables like a teenage boy discovering Internet porn.


    Here again it's what you like that's important. A good bet for fruits are the obvious things like apples, bananas, peaches, pears, and apricots, but buy what you like and will actually eat. Strawberries and blackberries are insanely good for you, and you can create a whole galaxy of smoothies that taste a lot like milk shakes by throwing strawberries, bananas, soy milk, honey and ice into a blender.

    Eat as many of these as you can every single day.

    The same holds true of the vegetables -- I am partial to corn and broccoli along with asparagus -- but all the good leafy green vegetables, especially spinach (our culture got that one right) cauliflower, radishes, lettuce, etc.

    Resist the temptation to juice everything instead of eating the vegetables themselves. Yes, again this is against what is often preached in the culture at large, even nutritionists' advice, but the truth is, we evolved in a world without juicers. Our bodies are explicitly designed to eat whole vegetables because of the fiber and the compounds that haven't yet been isolated.

    Oh, that reminds me.

    4. Vitamins are no substitute for food.

    There is recent research suggesting that vitamins can actually have somewhere between a zero and slightly negative impact on your health, but never mind that. At the very best, vitamins are micro-nutrients. Not nutrients. What is not discussed -- it's not a secret, it's usually just understood among food scientists and it's too complicated to say on TV in 15 seconds -- is that vitamins are just the compounds that science has identified so far - in the next hundred years there will be at least 500 more -- that we should, over time, and through the food we eat, introduce to our bodies, to prevent very specific vitamin-deficiency diseases.

    That's it.

    Despite what vitamin manufacturers tell you, vitamins will not make you taller, more attractive, smarter, healthier or forever young.

    The one drug that actually has a dramatically positive effect on your health -- has been repeatedly shown to reduce cardiovascular risk dramatically and even many forms of cancer -- is low-dose aspirin. But there's no money in aspirin (poor Bayer hardly makes anything on it anymore) so you don't hear about it.

    5. Buy some flowers on the way out the door. Nutrition for the soul.
    Last edited by All Good Things; 07-12-2012 at 03:45 PM.

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    Default Re: Diet/Exercise Plan

    You can totally lose 30lbs in 3 months. I lost 30 in 5 months, but I slipped up a lot and wasn't excersising a whole lot for the first 2 months because I was still in school. Now, I've lost this same 30lbs before...it came back because I let ______ get to me, which resulted in overeating and eating junk. You need to figure out what makes you eat poorly and over-eat because sticking to a diet is nice and relatively easy when the numbers are going down but when they stop? That's when it gets harder because your hard work is no longer being "rewarded" as much. For me, it is stress. Normally, I do not crave sugar and junk when I am eating well. When I am stressed and sleep deprived that is a totally different story though, so that's my challenge that I'm going to try and overcome this year. If I maintain I will be happy. If I lose 10 more lbs I will be ecstatic!

    Also read the fasting thread there's some interesting stuff in there. Like the intermittent fasting, which I totally support. I have noticed that it is easier for me to watch my weight if I don't eat breakfast. Or just have something really light for breakfast like coffee and an apple. I'm never hungry in the morning anyway! And sometimes I even get nauseated if I eat too early in the day, you could try that though, see if it works for you. If it does, there's an extra 300 calorie defecit or so. Which is like, an extra half hour on the treadmill. Work smarter as well as harder for the best results

    I think you are right on track with the walking though, it can burn a looooot of calories if you're going for a while a few times a week. Good luck! You can do it!

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    Default Re: Diet/Exercise Plan

    All Good Things, you make some great, honest points. Keeping the weight off is the hardest part because once you're over weight and your body has made a surplus of fat cells to store all the extra energy you eat, the fat cells take a rather long time to die off. Losing weight causes the body to empty the energy from the fat cells, but then the cells are "starving" and strive to get full again. But, I think (and hope!) that after you maintain your goal weight for an extended period, as in ten or twenty years, the starved, empty cells DO die, and you're not always having to fight them for storing your energy as fat. But then don't go making new cells by over consuming energy again! Other great point is that a calorie is a calorie is a calorie is a calorie. My degree is in biochemistry, and from a scientific perspective: so true. Nutritionists can suck it :-p

    I've had two glasses of wine and I'm about to go out with my man, so I can't continue to discuss my favorite subject, but I'll leave with 30 pounds in 3 months is possible but requires SERIOUS dedication. I woke up three summers ago to find myself 40 pounds overweight. I worked my ASS off for the next four months and got back to being healthy, but it required some extreme (probably unhealthy) changes. I counted EVERY calorie that went into my mouth, I increased my fiber, I went on 30 minute jogs every other day, and spent (not kidding) 3-4 hours every day on a Gazelle in front of my DVR. But it WORKED. And I'm at a great place now. Still maintaining, but at a great balance. I eat what I want, when I want it, but I keep track and I never overdo it. Killing my social life and being a neurotic over-exerciser for those four months was WORTH IT.

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    Default Re: Diet/Exercise Plan

    You can't think of it as a "diet." "Diets" are temporary. Weight lose, weight maintenance and healthy living is a LIFESTYLE.

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    Default Re: Diet/Exercise Plan

    Quote Originally Posted by All Good Things View Post
    ^ Thanks, very positive!

    I thought it important to say something about diet at this point.

    First, I really hate the word "diet." So let's say your nutritional plan for life. Or the shit you are going to eat from now on. You pick.

    Here's what your body would do if it took over your brain and made all the food purchasing decisions in the grocery store.

    1. It would spend all its time at the two opposite sides of the grocery store.

    Against one wall of the grocery store are all the fresh fruits and vegetables (and the flowers). All grocery store entrances open up into the fresh fruits and vegetables section because it's the most colorful and visually stimulating. And because of the smell of fresh food.

    This is where all the actual food is located.

    Of course most all the customers bypass all this real food and wheel their carts over to load up on all the processed "food" crap.

    The opposite wall is where you find the soy, Greek yogurt, eggs, Smart Water and a few other things worth your time.

    So if your body is making all the food decisions now, it would skip everything else in the store. Everything between these two walls is where you find all the bright boxes of shit with pictures of things that aren't actually in the boxes. Also found there are all the processed foods, hyper-sugar-infused sweet juice drinks (buy the actual fruit instead -- it's got the fiber, which is what your body actually needs), about 150 square miles of breads, every last one of which uses the words "grain" "fiber," "whole," "healthy," "awesome" and "rays of sunshine and goodness," but not a word about the fact that bread from a nutritional standpoint is unsweetened cake.

    Somehow in our culture in the U.S. we have become convinced to make sandwiches between two layers of unsweetened cake, which is why one single simple sandwich inevitably starts out costing you 400 calories at the bottom and about 1,200 calories at the top. That was great when we all toiled in the corn fields from dawn to sunset and burned off the calories. Not so awesome when you sit in front of a computer all day.

    Skip the bread. I know this is counter to all the propaganda you hear from your TV, but I don't give a shit. They are wrong, I'm right. The Japanese, Greeks, Indonesians, most of Central Asia and whole swaths of the Americas grow and prosper and don't explode like inflatable life rafts from eating unsweetened cake every friggin' day.

    You can get better and healthier fiber from your fruits and vegetables.

    2. Your body would rush past and totally ignore all the sodas.


    Even the zero-calorie ones. If you insist on drinking from colorful cans and bottles, buy a box of lighter fluid.

    Your body is mostly water for a reason, and it likes fresh water. Buy Smart Water or a Brita filter for your tap.

    3. Your body would pore over the fresh fruits and vegetables like a teenage boy discovering Internet porn.


    Here again it's what you like that's important. A good bet for fruits are the obvious things like apples, bananas, peaches, pears, and apricots, but buy what you like and will actually eat. Strawberries and blackberries are insanely good for you, and you can create a whole galaxy of smoothies that taste a lot like milk shakes by throwing strawberries, bananas, soy milk, honey and ice into a blender.

    Eat as many of these as you can every single day.

    The same holds true of the vegetables -- I am partial to corn and broccoli along with asparagus -- but all the good leafy green vegetables, especially spinach (our culture got that one right) cauliflower, radishes, lettuce, etc.

    Resist the temptation to juice everything instead of eating the vegetables themselves. Yes, again this is against what is often preached in the culture at large, even nutritionists' advice, but the truth is, we evolved in a world without juicers. Our bodies are explicitly designed to eat whole vegetables because of the fiber and the compounds that haven't yet been isolated.

    Oh, that reminds me.

    4. Vitamins are no substitute for food.

    There is recent research suggesting that vitamins can actually have somewhere between a zero and slightly negative impact on your health, but never mind that. At the very best, vitamins are micro-nutrients. Not nutrients. What is not discussed -- it's not a secret, it's usually just understood among food scientists and it's too complicated to say on TV in 15 seconds -- is that vitamins are just the compounds that science has identified so far - in the next hundred years there will be at least 500 more -- that we should, over time, and through the food we eat, introduce to our bodies, to prevent very specific vitamin-deficiency diseases.

    That's it.

    Despite what vitamin manufacturers tell you, vitamins will not make you taller, more attractive, smarter, healthier or forever young.

    The one drug that actually has a dramatically positive effect on your health -- has been repeatedly shown to reduce cardiovascular risk dramatically and even many forms of cancer -- is low-dose aspirin. But there's no money in aspirin (poor Bayer hardly makes anything on it anymore) so you don't hear about it.

    5. Buy some flowers on the way out the door. Nutrition for the soul.

    Best advice. Fruits and vegetables will help you for craving for unhealthy food. On top you will naturally eat less. I prefer to drink fresh vegetable juices and eat fruits most of the time. Also one can make some killer smoothies. You don't have to eat 100% healthy just 80% will do fine. It does take a while to go from unhealthy to healthy. If you try to do it with a month you will likely to fail. Just add some fruits first then some vegetable and go on from there.

    My taste buds have changed a lot. No more canned crap or any other processed foods for me.
    Evil is always devising more corrosive misery through man's restless need to exact revenge out of his hate. Ralph Steadman

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    Default Re: Diet/Exercise Plan

    Quote Originally Posted by BringOnTheMen View Post
    Alternatively, I think of everything that goes into my mouth as my daily "diet." To me. The word "diet" has stronger connotations of health, control, and well being than it does of suffering and deprivation. When I stop thinking about my "diet," my self control and any rationality about food I had goes out the window and I eat Taco Bell for breakfast because "Lololololol I'm young and its hella good."

    AGT brought up bread which I also think is a weight loss saboteur and in general, not something that should be a daily staple even just to maintain weight. But if you are really dedicated, I would look into wheat alternatives and baking your own bread and bread-like foods. I've been experimenting with almond flour, coconut flour, and flaxseed meal the past few days and they are really awesome. Not only am I restricting my calories, but I'm on a carb fast right now so not being able to eat anything made from flour was really difficult. With almond and coconut flour, I'm able to have pastries while carb fasting. I just made a chocolate coconut muffin which tasted just as delicious as a regular muffin, but for less than half the calories and none of the sugar. These flours have nutrients you won't find in regular flour too, lots of vitamins and omega-3s and other awesome stuff. I highly recommend picking up a bag of one of these along with some artificial sweetener, and making your comfort food.

    I also recommend My Fitness Pal. It's the easiest calorie counter I've found. Oh, and definitely get a food scale. That way you know you are not over or undereating. Most foods are hard to measure with cups, it's much easier to weigh them.
    Okay, I'm probably dumb, but I had no idea you could make good gluten-free muffins. I've been in denial about probably having celiac disease for a while now. Had major stomach pain for two days that left me curled in the fetal position after a bowl of pasta this week. But now I've found muffin recipes using quinoa flour... and I think I can live in this world again.

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