ElDiabloJoe
03-04-2007, 12:07 PM
For those of you interested in losing weight, here's what I did when I was almost 200 pounds (5'-8") and got down to 154 pounds in about 8 months or so. I lost 30 of those pounds in the first 4 months! And I did it without starving, and only rarely going a little hungry.
This program also took me from a non-runner to being able to run 2 sub-8-minute-miles including about 300-500 feet in elevation gain (read as: steep hills) which was what I needed to do the 1.5 mile pre-employment runs in the 12 minute time period allowed.
This works for me on a daily basis, and only if I keep it up every single day - including holidays (occasional day off of exercise every couple or three weeks, but no going out to the BBQ restaurant on Friday night if you know what I mean).
Keep in mind this is how I LOSE weight. You will not bulk up or add muscle with this diet. This is a diet for becoming a lean, mean, running machine. I am not a professional by any means. I just started doing this and it has worked for me. YMMV.
The single most important factor, IMHO, has been to stop drinking soda. I used to get a big gulp every day. And a Starbucks mocha 2-3 times/week. Those damned things have nearly 400 calories! I have to run hard (2 miles in 17 minutes, 1/2 uphill) to burn off one of those bad boys. Granted, I still have one every few weeks, but knowing how hard I have to work out to get rid of one makes it far easier to say, "No thanks, I'll pass."
These calorie counts come from the packages and are approximate. Some of these things are 90 or 95 calories or even less (carrots/celery). I eat one of these items every hour or two starting at 8:00 AM
1. Packet of oatmeal in the morning (100 cal)
2. Sometimes a banana too (100 cal)
3. Sandwich around 10 am (90 cal per slice of bread, 35 cal for slice of turkey meat-I use 2 or 3) and 50 cal for slice of swiss cheese (can't give up everything!) = 350 cal
4. Apple (100 cal)
5. Dannon Light yogurt (100 cal)
6. strawberries sorted into lunch-sized ziplock bags (100 cal)
7. Pineapple chunks (Sorted like the strawberries) (100 cal)
8. 4-5 each carrot and celery sticks (100 cal)
9. Nabisco Sugar wafer cookies (8 = 100 cal). As you can tell, I have a sweet tooth and can't give up everything.
The above 9 items equal an approximate daily intake of 1150 calories by the time I get home from work. Keep in mind, I don't eat all of these things every day, but whatever I managed to get purchased and pre-packaged on the weekend for my take-to-work lunches.
I'm sometimes hungrier than hell when I am on my way home from work, but exercise, I've learned, makes me no longer very hungry.
So I get home and exercise. Either run two miles (one up hill) or ride the stationary bike at a rapid pace for 40 minutes. Either way I burn either 400 or so calories (depending on the exercise).
Okay, so we got 1150 minus 400 calories equals 750 calories. If I'm still hungry (big "If") I'll finish up with a bowl of Progresso soup (200 cal) or a bowl of Cheerios or SpecialK with Strawberries cereal and fat-free milk (300-500 calories), or a salad.
Grand total daily intake of calories is generally 800-1200 calories AND I've exercised. This is well below the 2000-2500 recommended per day for someone my age/size.
Since it takes 3500 calories to gain/lose a pound, I steadily lose between 2-3 pounds per week without starving to death.
THE single hardest part of the whole thing is forcing myself to exercise EVERYday. I take a day off every week or two, if it works out. I'm taking 1/4/05 off because I know I'm not going to run after work and miss the Orange Bowl
Remember: Coffee and tea have no calories, but they are diruetics, meaning they will dehydrate you. Don't drink too much of either before you run unless you are well hydrated from drinking water also. Some say a half-cup of coffee helps the body burn fat. Dunno if there is any truth to that.
Hope this helps!
EDJ
This program also took me from a non-runner to being able to run 2 sub-8-minute-miles including about 300-500 feet in elevation gain (read as: steep hills) which was what I needed to do the 1.5 mile pre-employment runs in the 12 minute time period allowed.
This works for me on a daily basis, and only if I keep it up every single day - including holidays (occasional day off of exercise every couple or three weeks, but no going out to the BBQ restaurant on Friday night if you know what I mean).
Keep in mind this is how I LOSE weight. You will not bulk up or add muscle with this diet. This is a diet for becoming a lean, mean, running machine. I am not a professional by any means. I just started doing this and it has worked for me. YMMV.
The single most important factor, IMHO, has been to stop drinking soda. I used to get a big gulp every day. And a Starbucks mocha 2-3 times/week. Those damned things have nearly 400 calories! I have to run hard (2 miles in 17 minutes, 1/2 uphill) to burn off one of those bad boys. Granted, I still have one every few weeks, but knowing how hard I have to work out to get rid of one makes it far easier to say, "No thanks, I'll pass."
These calorie counts come from the packages and are approximate. Some of these things are 90 or 95 calories or even less (carrots/celery). I eat one of these items every hour or two starting at 8:00 AM
1. Packet of oatmeal in the morning (100 cal)
2. Sometimes a banana too (100 cal)
3. Sandwich around 10 am (90 cal per slice of bread, 35 cal for slice of turkey meat-I use 2 or 3) and 50 cal for slice of swiss cheese (can't give up everything!) = 350 cal
4. Apple (100 cal)
5. Dannon Light yogurt (100 cal)
6. strawberries sorted into lunch-sized ziplock bags (100 cal)
7. Pineapple chunks (Sorted like the strawberries) (100 cal)
8. 4-5 each carrot and celery sticks (100 cal)
9. Nabisco Sugar wafer cookies (8 = 100 cal). As you can tell, I have a sweet tooth and can't give up everything.
The above 9 items equal an approximate daily intake of 1150 calories by the time I get home from work. Keep in mind, I don't eat all of these things every day, but whatever I managed to get purchased and pre-packaged on the weekend for my take-to-work lunches.
I'm sometimes hungrier than hell when I am on my way home from work, but exercise, I've learned, makes me no longer very hungry.
So I get home and exercise. Either run two miles (one up hill) or ride the stationary bike at a rapid pace for 40 minutes. Either way I burn either 400 or so calories (depending on the exercise).
Okay, so we got 1150 minus 400 calories equals 750 calories. If I'm still hungry (big "If") I'll finish up with a bowl of Progresso soup (200 cal) or a bowl of Cheerios or SpecialK with Strawberries cereal and fat-free milk (300-500 calories), or a salad.
Grand total daily intake of calories is generally 800-1200 calories AND I've exercised. This is well below the 2000-2500 recommended per day for someone my age/size.
Since it takes 3500 calories to gain/lose a pound, I steadily lose between 2-3 pounds per week without starving to death.
THE single hardest part of the whole thing is forcing myself to exercise EVERYday. I take a day off every week or two, if it works out. I'm taking 1/4/05 off because I know I'm not going to run after work and miss the Orange Bowl
Remember: Coffee and tea have no calories, but they are diruetics, meaning they will dehydrate you. Don't drink too much of either before you run unless you are well hydrated from drinking water also. Some say a half-cup of coffee helps the body burn fat. Dunno if there is any truth to that.
Hope this helps!
EDJ