Question:
First, you need to be doing resistance training. Second, I would say your calorie intake is too high, (partially due to overestimating the amount you are burning in your workouts) — a 157 lb person is not generally going to lose much fat eating 3000 calories every thrid day. Third, you need to be doing resistance training. ParDeus www.avantlabs.com – Hide quoted text — Show quoted text -Is there something you all-knowing diet and exercise gurus see that I’m doing wrong? Following is a brief summary, next is 2 weeks of eating/exercise from my journal. OBTW: I put the 30 USDA Dbase nutrient files together into one easy to use excel file. Grabbit at http://216.254.101.177/nuts.zip It’s about 750k zipped, 2.6 megs un-zipped. All listings are per 100 grams edible portion. Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. It’s mostly on my thighs and stomach, and probly the same fat since High School 30 years ago. (I had a moderate stomach and big thighs then, too) Currently, been working out 400-900 cals a day, walking, diet control, lots of water, so on. No cheating. Last November, I weighed 205 on a 5′7" light frame. Ankles hurt, knees hurt. Cholesterol 240, bp: 138/90, HbA1c 6.1, resting heart rate 85. After exercising and keeping an eating journal in excel(1800 cal/day is target) I’m down to 158, BP: 93/55, resting heart rate is 54, HbA1c is 5.4, chol is 147(Lipitor was a massive help). May 17, 2001 Weight at rising: 158 Time Food/Exercise/Med/Glucose Calories 8:30 AM glucose 71 8:30 AM glucophage 8:45 AM brd 160(940 rem) chx brst 100 mayo pak 70 apple 100 430 11:30 AM bread 160(780 rem) lite hot dog 100 beans 300 560 3:00 PM bread 160(620 rem) PB 150 310 4:30 PM fast 16 mile walk(200 cals mowing lawn, 800 cals at ballys) 8:30 PM t-bone 400(partial:130 gms) kale/clrds/cbbg 60 brd 100(460 rem) 560 8:30 PM glucophage 8:30 PM glucose 66 1:00 AM bread 150 (310 rem) and spg sauce 60 210 total cals 2070 May 18, 2001 Weight at rising: 158 Time Food/Exercise/Med/Glucose Calories 9:30 AM bread 110(200 rem) 3 lite dogs 300 apple 100 510 11:00 AM glucose 139 11:00 AM glucophage 1:30 PM bread 200(0 rem) tuna 150 spg sauce 50 400 4:00 PM chx burrito 300 5:30 PM glucophage 6:30 PM glucose 94 9:00 PM fast 5 mile walk(400 cals at ballys) 10:15 PM Chili chz dog at checkers 300 300 total cals 1975 May 19, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 9:45 AM 3 pierogies 270 1.5 lite dogs 150 spag sauce 90 apple 80 590 10:00 AM glucophage 11:00 AM glucose 97 1:30 PM chx burrito, spg sauce, chz 290+60+20 370 2:30 PM fast 13 mile walk(to/from wheaton 6:30 PM apple 80 8:00 PM glucophage 8:00 PM 3 pierogies 270 can tuna 100 spg sauce 120 chz 30 520 10:45 PM glucose 87 10:45 PM glucophage 10:45 PM 1/2 can soup 100 apple 80 180 total cals 1740 May 20, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 9:30 AM slce brd 160(1440 rem) 2 lite dogs 200 apple 100 460 9:30 AM glucophage 9:30 AM glucose 76 12:30 PM spam sandwich (160(1280rem) + 260(1040-260=790rem) 420 1:30 PM apple 100 2:15 PM fast 14 mile walk(to/from wheaton 6:30 PM spam sandwich (160(1120rem) + 255(1040-255=785-540rem) apple 100 520 6:30 PM glucophage 8:30 PM glucose 71 9:00 PM spag sauce 70 10:00 PM collards/cabbage 50 1/2 can soup 100 1/2 can tuna 75 225 11:00 PM 1/2 bread(960rem) other half to zoe + spread 100 total cals 1895 May 21, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 8:00 AM spam sandwich (160(800rem) + 260(260rem) apple 100 520 8:00 AM glucophage 8:00 AM glucose 67 12:30 PM checkers lg spicy potatoes(2)x600(est) chx sandwich (1) 500 1700 1:45 PM glucose 97 4:00 PM checkers sandwich (1/2) 500 300 5:30 PM tuna 150 slice bread 160(640rem) spread 40 350 11:00 PM apple 100 CBRDee 200 300 11:20 PM glucophage total cals 3170 May 22, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 8:45 AM CBRDee 300 tuna 90 bread 160(480 rem) 550 8:45 AM glucophage 8:45 AM glucose 71 11:35 AM tuna 60 mayo pak 70 bread 160(320 rem) 290 1:45 PM grlld chz snd 160+80+110 350 5:30 PM chilis 4 wings 200 bl-chz 275 chips 300 beer 150 925 7:30 PM shoppers salad bar 125 apple 100 225 8:00 PM glucophage 8:00 PM glucose 87 10:00 PM popcorn 160 soup 225 apple 100 485 total cals 2825 May 23, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 8:15 AM tuna 90 bread 160 apple 100 350 8:45 AM glucophage 9:45 AM glucose 94 11:00 AM CBRDee chx-alfredo (1/2) 250 tuna 75 (1/2) apple 100 425 12:45 PM parm cheese 60 1:30 AM CBRDee chx-alfredo (1/2) 250 250 1:45 PM fast 16 mile walk(to/from wheaton 3:00 PM sushi/samples/cheese cubes 260 7:30 PM .4 can cbrdee chx alfredo 225, peaches 60 285 9:00 PM cheese 75 carrots 60 kale/collards 40 camb noodle soup 1/2 75 tuna 1/2 75 325 9:00 PM glucophage 9:00 PM glucose 74 total cals 1955 May 24, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 8:30 AM chx brst 150 bread 250(1350rem) peach 40 apple 100 540 9:30 AM glucophage 10:00 AM glucose 101 11:00 AM carrot 50 12:30 PM chx brst 95 bread 180(1170rem) 2 peach 80 295 3:00 PM peach 40 bread 180(rem 990) bbeans 250(650 rem) 310 4:00 PM fast 6 mile walk 5:30 PM beer 150 chips 300 happy hour goo 300 750 9:00 PM bread 250(rem 740) bbeans 300(350 rem) chx 50 470 11:00 PM glucophage 11:00 PM glucose 121 2:00 AM bread 200(540 rem), 2 eggs 140, parkay 80 420 total cals 2835 May 25, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 10:00 AM chx brst 75 bread 150(390rem) peach 40 apple 100 365 10:00 AM glucophage 10:00 AM glucose 74 12:15 PM bbeans 350(0 rem) 350 2:00 PM bread 90(300) parkay 40 cheese 110 240 8:00 PM country style ribs 400 bread 150 (150) collards/kale/carrots 125 675 7:30 PM glucophage 7:30 PM glucose 86 10:00 PM ribs 200 4:00 AM ribs, bread 75 475 total cals 2305 May 26, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 10:00 AM glucophage 10:00 AM glucose 72 10:00 AM chx brst 100 Ramen 380 480 1:00 PM toast 75, spread 25, apple 120 220 2:30 PM Energy bar 260 4:00 PM Energy bar 320 6:15 PM CBRDee 99% fat free ravioli 335 + rib 120 455 9:30 PM forgot glucophage 9:30 PM glucose 73 10:00 PM cmbls chx nddl soup collards/kale 75+45 + 1/2 tuna 90 210 total cals 1945 May 27, 2001 Weight at rising: 155 Time Food/Exercise/Med/Glucose Calories 8:30 AM bread 250(rem 1350) ribs 145 sauce 20 415 8:30 AM glucophage 10:30 AM glucose 94 10:30 AM snak bar 160 12:30 PM spam 260 bread 150(1200 rem) 410 1:15 PM energy bar 240 1:45 PM rib 150 6:30 PM tuna 180 collards/kale/carrots 100 bread150(1050 rem) 430 10:00 PM ribs – sauce 250 250 11:30 PM glucophage 11:30 PM glucose 67 11:30 PM apple 120 2:00 AM bread 400(650rem) spg sauce 175 cheese 125 700 4:00 AM popcorn 175 ribs 50 225 total cals 3100 May 28, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 7:30 AM bean n ham soup 360 bread 50(600 rem) 430 7:30 AM glucophage 7:30 AM glucose 87 9:30 AM bread 200(rem 400) cheese 150 350 11:00 AM energy bar 320 12:15 PM apple 120 spg sauce 485 cheese 100 705 4:00 PM bread 200(rem 200) ribs/sauce 700 900 7:30 PM glucophage 7:30 PM glucose 76 total cals 2705 May 29, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 9:00 AM ribs 200 sauce 50 bread 200(0 rem) apple 120 570 9:00 AM glucophage 11:30 AM ramen 380 tuna 180 560 1:00 AM glucose 95 2:30 PM beef n bean burrito 330 7:00 PM pho 700 9:30 PM sushi(calif roll, 12 small pcs) 280 banana 120 400 7:00 PM glucophage 11:30 PM glucose 98 12:30 PM banana 110 total cals 2670 May 30, 2001 Weight at rising: 158 Time Food/Exercise/Med/Glucose Calories 8:45 AM banana 110 FrAm Ravioli 460 570 8:45 AM glucophage 8:45 AM glucose 87 10:30 AM banana 110 110 12:30 PM ramen 380 tuna 180 carrots 100 collards/Kale 60 720 2:45 PM 2 tootsie roll tiny bites 20
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Response:
Change your weight to change your life, did you know that 100,000s people die each year because they refuse to change The diet.
Hundres of thousands?!?!?! Each YEAR?!?!?! My God, why Are you one of them?
Umm, if I was one of those who died each year, I couldn’t very well be responding now, could I? Duhhh. — Yeah, dolphins are intelligent and friendly. Intelligent and friendly on rye toast with mayo.
Response:
Al, All the advice and observations are exactly the same as mine, therefore I consider you well informed, accurate, intelligent, and most important, right! ;-)
I was able to use the approach to take off 70 pounds and keep it off for two years (235 lbs – 165 lbs). So the approach does tend to work, for as long as you keep the exercise and food habit going. (This is the 10 extra calories of exercise per day per unwanted fat pound, for the rest of your life plan.) 70 fat pounds = 700 calories of exercise average per day. Takes one year to reach equilibrium. My own program was just fine until I had an unlikely setback: In one of my day-trip bicycle rides to the beach (100 miles round trip) I contracted a toxic virus from contaminated ocean water. I was lucky, since it killed other people that day. It caused a chain-reaction mess of medical problems for me, ultimately involving 14 months of reconstructive airway surgeries for me as well as other problems. Not surprisingly, it wiped out my exercise program so I gained all the weight back again. But the good news, as far as I’m concerned, is that I had my last surgery two weeks ago, and that I am fine now. It will be a few more weeks of recovery, of course. So I have started up the exercise program again. It looks like the weight is coming off again, in roughly the same pattern as it did last time. So I expect that in 6 months to a year I will be back at the lower weight again. My difficulty is with the binges that I can’t control 2 or 3 days a week. These are wrecking the gym work and dieting the rest of the week. I’m hoping someone will spot screw-ups in my diet and exercise schedule that could be the cause of the binges.
I had problems with binges myself, during the original weight loss period. My first approach to it was to try to use mere will-power. This was a dismal failure for me. My next approach (which worked) was to assume I had roughly a constant number of binges per year; then I increased the exercise calories accordingly. This worked, although the extra exercise was taking up more time than I wanted. I also used the fact that each pound of muscle gained, burns 40 or so extra calories per day, so weight training every other day is useful also.) I also created various low-fat, medium carb desserts (such as non-fat yogurt + cocoa powder + aspertame + a little fruit). Stir well. It makes an ersatz chocolate mousse that’s fat free and doesn’t pack in so many carbs and calories. I found these to be helpful, as well as using raw cabbage and related vegies as munchie binge items. Just be patient; if the pounds are coming off at 1 per month, even with the binges, you’ll be done in a year, without changing anything. Just don’t let things interfere with the current exercise habits and you’ll be fine, I expect. But increase the exercise if you start to gain. But if you’re stuck at a plateau, with only 15 pounds to go, adding 150 extra calories average per day may be the simplest approach for you, since it’s only 10-15 minutes more exercise, probably. And don’t forget the 1 day of rest per week, so you’re not overtraining, too! Best of luck! I bet you can do this. Al – Hide quoted text — Show quoted text – Is there something you all-knowing diet and exercise gurus see … Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. Last November, I weighed 205 on a 5′7" light frame. Ankles hurt, knees hurt. Cholesterol 240, bp: 138/90, HbA1c 6.1, resting heart rate 85. After exercising and keeping an eating journal in excel(1800 cal/day is target) I’m down to 158, BP: 93/55, resting heart rate is 54, HbA1c is 5.4, chol is 147(Lipitor was a massive help). … log snipped … Sounds like you’re doing very well so far, losing 50 pounds in half a year. If you’ve reached a plateau, what I would recommend is to continue the program that you’ve used with success, but add the equivalent of about 150 calories more (light) exercise per day. Assuming 1 day off per week, this is 6 days of about 175 calories more, per week. This could be walking on a treadmill or using an exercise bike, etc. This isn’t a lot extra, it’s probably just 15 or so minutes more, depending on the machine’s settings. You can jot the displayed calorie numbers into your log to help you keep track of things. Also, you can tilt the treadmill up, to save time. So, if you’re able to keep the eating and exercise habits going that have worked so far, and add the equivalent of 150 calories of exercise per day, the last 15 pounds should be gone in about a year. (Yes, I know that’s a long time.) The reasoning is as follows: There are about 3600 calories per pound of fat, and about 360 days per year, approximately. So each pound of fat can be removed with about 3600/360 = 10 additional calories of exercise, per pound, per day. Multiply by the 15 pounds to get 150 calories more per day. This assumes everything else is kept unchanged. (You need one day away from heavy exercise per week to avoid overtraining; you can multiply the average by 7/6 to keep the same average and have a day off). Using the log can help you keep your enthusiasm going; it will be much easier to see if you’ve done the average of 150 calories more per day, in your log, than to try to actually see the 0.3 pounds of weight loss per week. The log can also tell you if you need to increase this level even more, over time. It’s important to keep your enthusiasm high, for the new habits to be retained. If you go back to your old eating and exercise habits, then you’ll go back to your old weight (and then some). Don’t let this happen, or you’ll have to start over! Good luck! Al
Response:
Second, I would say your calorie intake is too high, (partially due to overestimating the amount you are burning in your workouts) — a 157 lb person is not generally going to lose much fat eating 3000 calories every thrid day. That’s just not necessarily true.. I lose on 2800 cals a day, and I’m now 145.
That is why I said "generally" 
You are an exception. You can have a high metabolic rate and diet.
You do not typically get 65 lbs overweight if you have a favorable bodyfat set-point. ParDeus www.avantlabs.com
Response:
My advice in the other post must be tempered with the fact that you have type 2 diabetes, which would probably make carb gorges a bad idea. Hopefully, Elzi will comment on this as she has insulin sensitivity issues and still manages to do refeeds. ParDeus www.avantlabs.com – Hide quoted text — Show quoted text – Al, All the advice and observations are exactly the same as mine, therefore I consider you well informed, accurate, intelligent, and most important, right! ;-) My difficulty is with the binges that I can’t control 2 or 3 days a week. These are wrecking the gym work and dieting the rest of the week. I’m hoping someone will spot screw-ups in my diet and exercise schedule that could be the cause of the binges. An example is maybe shift a good portion of the protien to my PM meal and snacks? Thanks Is there something you all-knowing diet and exercise gurus see … Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. Last November, I weighed 205 on a 5′7" light frame. Ankles hurt, knees hurt. Cholesterol 240, bp: 138/90, HbA1c 6.1, resting heart rate 85. After exercising and keeping an eating journal in excel(1800 cal/day is target) I’m down to 158, BP: 93/55, resting heart rate is 54, HbA1c is 5.4, chol is 147(Lipitor was a massive help). … log snipped … Sounds like you’re doing very well so far, losing 50 pounds in half a year. If you’ve reached a plateau, what I would recommend is to continue the program that you’ve used with success, but add the equivalent of about 150 calories more (light) exercise per day. Assuming 1 day off per week, this is 6 days of about 175 calories more, per week. This could be walking on a treadmill or using an exercise bike, etc. This isn’t a lot extra, it’s probably just 15 or so minutes more, depending on the machine’s settings. You can jot the displayed calorie numbers into your log to help you keep track of things. Also, you can tilt the treadmill up, to save time. So, if you’re able to keep the eating and exercise habits going that have worked so far, and add the equivalent of 150 calories of exercise per day, the last 15 pounds should be gone in about a year. (Yes, I know that’s a long time.) The reasoning is as follows: There are about 3600 calories per pound of fat, and about 360 days per year, approximately. So each pound of fat can be removed with about 3600/360 = 10 additional calories of exercise, per pound, per day. Multiply by the 15 pounds to get 150 calories more per day. This assumes everything else is kept unchanged. (You need one day away from heavy exercise per week to avoid overtraining; you can multiply the average by 7/6 to keep the same average and have a day off). Using the log can help you keep your enthusiasm going; it will be much easier to see if you’ve done the average of 150 calories more per day, in your log, than to try to actually see the 0.3 pounds of weight loss per week. The log can also tell you if you need to increase this level even more, over time. It’s important to keep your enthusiasm high, for the new habits to be retained. If you go back to your old eating and exercise habits, then you’ll go back to your old weight (and then some). Don’t let this happen, or you’ll have to start over! Good luck! Al
Response:
Change your weight to change your life, did you know that 100,000s people die each year because they refuse to change The diet. Are you one of them? You don’t have to die early, you do have to change a few things. Did you know the food we eat is killing us ? Well what is a person to do? Did you know that over 65% of Americans is over weight? Did you know that 65% of them will die early? BEFORE THEIR TIME.
– Hide quoted text — Show quoted text – Al, All the advice and observations are exactly the same as mine, therefore I consider you well informed, accurate, intelligent, and most important, right! ;-) My difficulty is with the binges that I can’t control 2 or 3 days a week. These are wrecking the gym work and dieting the rest of the week. I’m hoping someone will spot screw-ups in my diet and exercise schedule that could be the cause of the binges. It is quite possible, considering the amount of weight you lost, that you have low leptin levels. Perhaps you should allow yourself the binges two days a week, but make sure they are very low fat — maybe 30g/day fat, mostly from EFA’s. My other suggestion would be EC or PPA/norephedrine — both are very good appetite suppressants. ParDeus www.avantlabs.com An example is maybe shift a good portion of the protien to my PM meal and snacks? Thanks Is there something you all-knowing diet and exercise gurus see … Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. Last November, I weighed 205 on a 5′7" light frame. Ankles hurt, knees hurt. Cholesterol 240, bp: 138/90, HbA1c 6.1, resting heart rate 85. After exercising and keeping an eating journal in excel(1800 cal/day is target) I’m down to 158, BP: 93/55, resting heart rate is 54, HbA1c is 5.4, chol is 147(Lipitor was a massive help). … log snipped … Sounds like you’re doing very well so far, losing 50 pounds in half a year. If you’ve reached a plateau, what I would recommend is to continue the program that you’ve used with success, but add the equivalent of about 150 calories more (light) exercise per day. Assuming 1 day off per week, this is 6 days of about 175 calories more, per week. This could be walking on a treadmill or using an exercise bike, etc. This isn’t a lot extra, it’s probably just 15 or so minutes more, depending on the machine’s settings. You can jot the displayed calorie numbers into your log to help you keep track of things. Also, you can tilt the treadmill up, to save time. So, if you’re able to keep the eating and exercise habits going that have worked so far, and add the equivalent of 150 calories of exercise per day, the last 15 pounds should be gone in about a year. (Yes, I know that’s a long time.) The reasoning is as follows: There are about 3600 calories per pound of fat, and about 360 days per year, approximately. So each pound of fat can be removed with about 3600/360 = 10 additional calories of exercise, per pound, per day. Multiply by the 15 pounds to get 150 calories more per day. This assumes everything else is kept unchanged. (You need one day away from heavy exercise per week to avoid overtraining; you can multiply the average by 7/6 to keep the same average and have a day off). Using the log can help you keep your enthusiasm going; it will be much easier to see if you’ve done the average of 150 calories more per day, in your log, than to try to actually see the 0.3 pounds of weight loss per week. The log can also tell you if you need to increase this level even more, over time. It’s important to keep your enthusiasm high, for the new habits to be retained. If you go back to your old eating and exercise habits, then you’ll go back to your old weight (and then some). Don’t let this happen, or you’ll have to start over! Good luck! Al
Response:
Keep me (us) posted on any information you get Slim. This post has intrigued me and judging by the responses, so is everyone else. Best of luck in finding answers to this puzzle… and by all means… keep up the great work. The weight loss accomplishments thus far are something to be proud of. — – O. Madisoy 223/180.2 /180 DOW/159
– Hide quoted text — Show quoted text – Yeah, therz a big diabeetees expo this Saturday BJ alerted me to. I will go. Probly get these questions answered. My difficulty is with the binges that I can’t control 2 or 3 days a week. These are wrecking the gym work and dieting the rest of the week. I’m hoping someone will spot screw-ups in my diet and exercise schedule that could be the cause of the binges. Well, again, if this is related to the type 2… you need to be asking these questions to qualified medical doctors. If not, the binges are more psychological and less physical… that might be worth investigating. – Osc
Response:
My difficulty is with the binges that I can’t control 2 or 3 days a week. These are wrecking the gym work and dieting the rest of the week. I’m hoping someone will spot screw-ups in my diet and exercise schedule that could be the cause of the binges.
Well, again, if this is related to the type 2… you need to be asking these questions to qualified medical doctors. If not, the binges are more psychological and less physical… that might be worth investigating. – Osc
Response:
My difficulty is with the binges that I can’t control 2 or 3 days a week. These are wrecking the gym work and dieting the rest of the week. I’m hoping someone will spot screw-ups in my diet and exercise schedule that could be the cause of the binges. Well, again, if this is related to the type 2… you need to be asking these questions to qualified medical doctors. If not, the binges are more psychological and less physical… that might be worth investigating.
I too would say there is a psychological reason for the binges. One thing that might help is to find something else to do besides eating. Take up some sort of hobby that you can do when you feel the urge to eat. You could also try chewing sugarless gum or drinking a big glass of water or some hot tea. As for your diet, I think you should add more fresh raw vegetables. Those can help keep you full and if you do binge on those, you won’t be consuming a lot of calories, carbs or fat. — Type 2 http://www.redshift.com/~juliebove/
Response:
My resting heart rate is 50-52, and my blood pressure runs about 100/50. I’ve actually had nurses freak out, make me stand up, and keep taking my pressure until they accept that I am OK. I’ve seen it as low as 95/45.
Get new nurses. Ones who actually LEARNED a bit of cardiopulmonary physiology.
Response:
Al, All the advice and observations are exactly the same as mine, therefore I consider you well informed, accurate, intelligent, and most important, right! ;-) My difficulty is with the binges that I can’t control 2 or 3 days a week. These are wrecking the gym work and dieting the rest of the week. I’m hoping someone will spot screw-ups in my diet and exercise schedule that could be the cause of the binges.
It is quite possible, considering the amount of weight you lost, that you have low leptin levels. Perhaps you should allow yourself the binges two days a week, but make sure they are very low fat — maybe 30g/day fat, mostly from EFA’s. My other suggestion would be EC or PPA/norephedrine — both are very good appetite suppressants. ParDeus www.avantlabs.com – Hide quoted text — Show quoted text -An example is maybe shift a good portion of the protien to my PM meal and snacks? Thanks Is there something you all-knowing diet and exercise gurus see … Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. Last November, I weighed 205 on a 5′7" light frame. Ankles hurt, knees hurt. Cholesterol 240, bp: 138/90, HbA1c 6.1, resting heart rate 85. After exercising and keeping an eating journal in excel(1800 cal/day is target) I’m down to 158, BP: 93/55, resting heart rate is 54, HbA1c is 5.4, chol is 147(Lipitor was a massive help). … log snipped … Sounds like you’re doing very well so far, losing 50 pounds in half a year. If you’ve reached a plateau, what I would recommend is to continue the program that you’ve used with success, but add the equivalent of about 150 calories more (light) exercise per day. Assuming 1 day off per week, this is 6 days of about 175 calories more, per week. This could be walking on a treadmill or using an exercise bike, etc. This isn’t a lot extra, it’s probably just 15 or so minutes more, depending on the machine’s settings. You can jot the displayed calorie numbers into your log to help you keep track of things. Also, you can tilt the treadmill up, to save time. So, if you’re able to keep the eating and exercise habits going that have worked so far, and add the equivalent of 150 calories of exercise per day, the last 15 pounds should be gone in about a year. (Yes, I know that’s a long time.) The reasoning is as follows: There are about 3600 calories per pound of fat, and about 360 days per year, approximately. So each pound of fat can be removed with about 3600/360 = 10 additional calories of exercise, per pound, per day. Multiply by the 15 pounds to get 150 calories more per day. This assumes everything else is kept unchanged. (You need one day away from heavy exercise per week to avoid overtraining; you can multiply the average by 7/6 to keep the same average and have a day off). Using the log can help you keep your enthusiasm going; it will be much easier to see if you’ve done the average of 150 calories more per day, in your log, than to try to actually see the 0.3 pounds of weight loss per week. The log can also tell you if you need to increase this level even more, over time. It’s important to keep your enthusiasm high, for the new habits to be retained. If you go back to your old eating and exercise habits, then you’ll go back to your old weight (and then some). Don’t let this happen, or you’ll have to start over! Good luck! Al
Response:
My .02 worth. (1) You may have hit a plateau, not uncommon after a period of weight loss. How long have you been at your current weight? Have you made a graph of your weight since you started the new plan? Is the trend line flattening out gradually or suddenly? Your body may be in a period of adjusting to its new self. Your weight loss may not continue at the rate you want. Slow and steady. This isn’t a race, it’s a journey. see #6 (2) I think I see a lot of bread and similar starches in your food listing (sandwiches, burritos), but not much in the way of veggies and fruits. Fruits are higher in carbs than many veggs, but also contain other nutrients, so I wouldn’t leave them out altogether. And note that "low fat" often means "hi carb" (they have to put *something* into the food!). (3) Try a large salad at dinner. But don’t load up with hi-cal dressing, bacos, croutons, etc — greenery (aka rabbit food), vegs like broccoli, cauliflower, a small tomato, cucumber, bell peppers, green beans, and such. This will fill you up without being hi carb, provide lots of nutrients, and help you restrain yourself when you have your "main course". (4) Eat frequent but small meals. Eat enough before or even a bit during your workouts so you don’t have horrible cravings afterward. Have something "good" on hand to eat after your workout so you don’t binge at the drive-thru. Have a snack before bedtime, especially if you’ve done an extra-hard workout that day, to help avoid the wake-up-and-binge cravings. Your body is still catching up to the workout. Work in treats somewhere so you don’t feel deprived. (5) You might find it useful to consult with a registered dietitian to get an overall approach as to your calorie needs for your weight and activity level. An RD will also take into account your weight loss goals, eating habits, food preferences, while providing for adequate nutritional value in what you eat. And the RD should also advise you on how to work your preferred treats into your plan. Many diabetics find that an RD’s plan is too many carbs for them, but you’ll have a starting point. (6) Remember that this is for a lifetime. You need to find a plan you can continue forever. Yes, you will change over the years (habits change, injuries & illness happen, etc.), but basically this is not a "diet" it’s a Way Of Life. Sorry, no quick fixes. But it can be done. It’s not easy, and I think of it as a constant battle, with little r&r. Sorry. (7) Ask your doctor about your meds. Have they changed any since you started them? maybe they need adjusting to consider your weight loss and increased activity level? You could be bouncing from too low (and binging to correct it) to too high; I have trouble reading your chart in that respect. There is the concept of "eating to chase your meds" — i.e. eating too much because your meds are too much. (8) Continue to write everything down. It’s amazing how that keeps your focus. Plus, it’s a good reference when you want to repeat routines or special events. (e.g. I looked up my eating & bg numbers from last year’s going-to-a-golf-tournament to see what worked for me then; I found that tromping around the course to watch various groups allowed for several extra treats.) By the way, what is your focus? Mine is long-term bg control, weight maintenance is a secondary (though still desirable) goal. I got bg control long before much of my weight loss occurred. I lost 45-50 lbs over a period of about a year, and am now at the lower end of the range for my height. And I’ve maintained it for another 2 years, despite last year being Absolutely Awful (rotator cuff surgery & rehab, dog died, then I had cancer surgery and treatment). Never any dm meds. But my eating habits have not changed much since I started the new plan after diagnosis; and although my exercise has increased somewhat in vigor and duration, I’m not doing A Lot of it, it’s just a part of my general health routine. I do have to be more careful/vigilant when sick or injured and thus not doing so much exercising, or when stressed, which may raise bg. But I’ve shown myself I can do it successfully, a real mental boost. Good luck bj
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Is there something you all-knowing diet and exercise gurus see … Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. Last November, I weighed 205 on a 5′7" light frame. Ankles hurt, knees hurt. Cholesterol 240, bp: 138/90, HbA1c 6.1, resting heart rate 85. After exercising and keeping an eating journal in excel(1800 cal/day is target) I’m down to 158, BP: 93/55, resting heart rate is 54, HbA1c is 5.4, chol is 147(Lipitor was a massive help). … log snipped …
Sounds like you’re doing very well so far, losing 50 pounds in half a year. If you’ve reached a plateau, what I would recommend is to continue the program that you’ve used with success, but add the equivalent of about 150 calories more (light) exercise per day. Assuming 1 day off per week, this is 6 days of about 175 calories more, per week. This could be walking on a treadmill or using an exercise bike, etc. This isn’t a lot extra, it’s probably just 15 or so minutes more, depending on the machine’s settings. You can jot the displayed calorie numbers into your log to help you keep track of things. Also, you can tilt the treadmill up, to save time. So, if you’re able to keep the eating and exercise habits going that have worked so far, and add the equivalent of 150 calories of exercise per day, the last 15 pounds should be gone in about a year. (Yes, I know that’s a long time.) The reasoning is as follows: There are about 3600 calories per pound of fat, and about 360 days per year, approximately. So each pound of fat can be removed with about 3600/360 = 10 additional calories of exercise, per pound, per day. Multiply by the 15 pounds to get 150 calories more per day. This assumes everything else is kept unchanged. (You need one day away from heavy exercise per week to avoid overtraining; you can multiply the average by 7/6 to keep the same average and have a day off). Using the log can help you keep your enthusiasm going; it will be much easier to see if you’ve done the average of 150 calories more per day, in your log, than to try to actually see the 0.3 pounds of weight loss per week. The log can also tell you if you need to increase this level even more, over time. It’s important to keep your enthusiasm high, for the new habits to be retained. If you go back to your old eating and exercise habits, then you’ll go back to your old weight (and then some). Don’t let this happen, or you’ll have to start over! Good luck! Al
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My resting heart rate is 50-52, and my blood pressure runs about 100/50. I’ve actually had nurses freak out, make me stand up, and keep taking my pressure until they accept that I am OK. I’ve seen it as low as 95/45. Last summer when my dad was in the Cleveland Clinic Heart Section, one of the nurses overheard us talking about our heart rates and pressures, and he said to me, "Don’t let anyone here take your blood pressure or they’ll want to admit you." I think he was only half kidding, but it (low bp and heart rate) does run in the family. My fathers bp and heart rate was always low, which was a double edged sword when factored into his congestive heart failure. Mine has always been that low, whether or not I actively exercise or not. When I do any aerobic activity, I have to watch my rate or I get dizzy. Walking is my exercise of choice right now, 4mph pace for 3 miles, 5-6 days per week. — Melissa 140/124/122?
– Hide quoted text — Show quoted text – 50 at resting is really low,my best when fittest(I boxed,badly )was 58,something I was extremely proud of,however for a non athletic person,well I`d seek medical advice David — "Damn Butterfly" Your resting heart rate is very low… indicative of someone in great shape, No it doesn’t. Resting heart rate MAY mean a level of cardiocirculatory fitness but it could more easily be genetics. Point well taken. And in rereading the subject line, I realize that this is diabetes.
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Second, I would say your calorie intake is too high, (partially due to overestimating the amount you are burning in your workouts) — a 157 lb person is not generally going to lose much fat eating 3000 calories every thrid day.
That’s just not necessarily true.. I lose on 2800 cals a day, and I’m now 145. You can have a high metabolic rate and diet. It takes effort, sure. I think Andre’s advice re cycling caloric intake is the key. Keep your body guessing. Now this may not be possible for someone who has type 2 diabetes, it might not be safe. That’s not for me to say, cause your diet’s gotta be under the control of your diabetes doctor (assuming he/she knows what they are talking about). But, general advice for diabetics usually includes aiming for complex carbs and proteins/fats over sugars and junk. You don’t mention if the breads etc that you are eating are wholegrain. Check the labels, even so called "grain" breads are usually made with white flour. Be prepared.. if you know what foods you can eat safely at fast food joints, even if you do succumb to the desire/craving, at least you won’t be causing massive shifts in blood sugar. Skip the stuff with white bread/potatoes if possible. There’s tons of hidden sugar in almost all packaged foods (canned soups included). Check the labels!! I get killer carb cravings if I don’t eat enough protein, maybe this is one of your triggers? Maybe check out some of the info online about the glycemic index, which indicates how quickly carbs get into your bloodstream. http://busycooks.miningco.com/food/busycooks/library/features/blgiidx… has some pretty good info Hope this helps. — Nicky 164/145/140 Owned and Operated by Shuck http://photos.yahoo.com/shuck_lab
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50 at resting is really low,my best when fittest(I boxed,badly )was 58,something I was extremely proud of,however for a non athletic person,well I`d seek medical advice David — "Damn Butterfly"
– Hide quoted text — Show quoted text – Your resting heart rate is very low… indicative of someone in great shape, No it doesn’t. Resting heart rate MAY mean a level of cardiocirculatory fitness but it could more easily be genetics. Point well taken. And in rereading the subject line, I realize that this is diabetes.
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Hmm…. I read this like three times hoping to see some red flags, but this goes beyond normal observations, I think. Something doesn’t seem right. Questions… The glucophage is for diabetes? Your resting heart rate is very low… indicative of someone in great
shape, Not at all. Because of various physical limitations, my wife can do very little exercise. Her RHR is about 45 bpm. Stephen
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Bonjour C’est moi, You are right when you say 50 lbs of weight loss is tremendous. I still think our friend can lose the last 15 lbs, or even more. Usually, we plateau because we made our metabolism too slow by losing weight too fast. What I do in between "dieting cycles" is eating much more calories to reactivate my metabolism, and that, for at least 6 weeks. Basically, that’s what I do: 4 weeks of dieting 1200 calories 50% protein 50% fat 6 weeks of maintenance 2500-3000 calories MON-FRI 50% protein 50% fat SAT_SUN 20% protein 20% fat 60% carbs So when I go back to dieting, my metabolism is fast and furious and my fat loss is again very fast. Nobody can be on a diet all the time and have constant fat loss…it just won’t happen. You too C’est moi can have that college weight again! Andre
– Hide quoted text — Show quoted text – There comes a time in our lives when we "plateau" with our weight loss and we need to acknowledge we’ll never be what we were in high school! A 50# weight loss is commendable. I wouldn’t worry about the last 15#! I used to work with a gal who was so obsessed with returning to her high school weight and getting rid of the "fat" around her hips that her face and the rest of her body looked like death warmed over. The key – are you healthy and in good condition? Is your diabetes under control? Then don’t worry about it! Sherry Is there something you all-knowing diet and exercise gurus see that I’m doing wrong? Following is a brief summary, next is 2 weeks of eating/exercise from my journal. Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. It’s mostly on my thighs and stomach, and probly the same fat since High School 30 years ago. (I had a moderate stomach and big thighs then, too) Currently, been working out 400-900 cals a day, walking, diet control, lots of water, so on. No cheating.
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There comes a time in our lives when we "plateau" with our weight loss and we need to acknowledge we’ll never be what we were in high school! A 50# weight loss is commendable. I wouldn’t worry about the last 15#! I used to work with a gal who was so obsessed with returning to her high school weight and getting rid of the "fat" around her hips that her face and the rest of her body looked like death warmed over. The key – are you healthy and in good condition? Is your diabetes under control? Then don’t worry about it! Sherry – Hide quoted text — Show quoted text -Is there something you all-knowing diet and exercise gurus see that I’m doing wrong? Following is a brief summary, next is 2 weeks of eating/exercise from my journal. Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. It’s mostly on my thighs and stomach, and probly the same fat since High School 30 years ago. (I had a moderate stomach and big thighs then, too) Currently, been working out 400-900 cals a day, walking, diet control, lots of water, so on. No cheating.
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join a gym…..i did and my 6 month plateau disappeared.Good luck — – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - "You drive us wild,we’ll drive you crazy"
– Hide quoted text — Show quoted text – There comes a time in our lives when we "plateau" with our weight loss and we need to acknowledge we’ll never be what we were in high school! A 50# weight loss is commendable. I wouldn’t worry about the last 15#! I used to work with a gal who was so obsessed with returning to her high school weight and getting rid of the "fat" around her hips that her face and the rest of her body looked like death warmed over. The key – are you healthy and in good condition? Is your diabetes under control? Then don’t worry about it! Sherry Is there something you all-knowing diet and exercise gurus see that I’m doing wrong? Following is a brief summary, next is 2 weeks of eating/exercise from my journal. Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. It’s mostly on my thighs and stomach, and probly the same fat since High School 30 years ago. (I had a moderate stomach and big thighs then, too) Currently, been working out 400-900 cals a day, walking, diet control, lots of water, so on. No cheating.
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Again, medical advisement is the best bet, but being type-2 and the occassional binges are playing havoc with the blood sugar levels. Never mind about weight… this is not healthy for the body. Period. One more thing Slim… the journal reflects one week. How long have you been at 158? — – O. Madisoy 223/180.2 /180 DOW/159
– Hide quoted text — Show quoted text – Ooopsie.. I failed to emphasize my trouble. It’s really the binges at the frige and drive throughs. My basal caloric burn plus exercising cal burn is about the same as the food Im eating. Not losing weight is explained well. 1-2 lbs a week? Yes, I’m a type-2 diabetic. You said something very important. With me screwing around with my diet, the weight loss, and all the excercise etc etc etc… I should go to a diabetic specialist. ASAP. Thanks. Hmm…. I read this like three times hoping to see some red flags, but this goes beyond normal observations, I think. Something doesn’t seem right. Questions… The glucophage is for diabetes? Your resting heart rate is very low… indicative of someone in great shape, but I mean really low along with BP… Doctor say this okay? On the diabetic front, if this is what the gluco is for, there are challenging chemical balances to be met. My first question really is… what does your doctor say about all this? The link may lie in the medicine/food intake and consequently the blood/sugar levels… something doesn’t seem right. Can’t put my finger on it… needs a medical evaluation. Goes beyond the expertise of a majority in this group IMHO. Don’t mess around… get several opinions from other medical professionals. At a quick glance, despite the exercise, and taking into account the meds… could be that caloric intake is still too high.
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Your resting heart rate is very low… indicative of someone in great shape, No it doesn’t. Resting heart rate MAY mean a level of cardiocirculatory fitness but it could more easily be genetics.
Point well taken. And in rereading the subject line, I realize that this is diabetes.
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Your resting heart rate is very low… indicative of someone in great shape,
No it doesn’t. Resting heart rate MAY mean a level of cardiocirculatory fitness but it could more easily be genetics. Don’t mess around… get several opinions from other medical professionals.
Excellent advice.
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Hmm…. I read this like three times hoping to see some red flags, but this goes beyond normal observations, I think. Something doesn’t seem right. Questions… The glucophage is for diabetes? Your resting heart rate is very low… indicative of someone in great shape, but I mean really low along with BP… Doctor say this okay? On the diabetic front, if this is what the gluco is for, there are challenging chemical balances to be met. My first question really is… what does your doctor say about all this? The link may lie in the medicine/food intake and consequently the blood/sugar levels… something doesn’t seem right. Can’t put my finger on it… needs a medical evaluation. Goes beyond the expertise of a majority in this group IMHO. Don’t mess around… get several opinions from other medical professionals. At a quick glance, despite the exercise, and taking into account the meds… could be that caloric intake is still too high. — – O. Madisoy 223/180.2 /180 DOW/159
– Hide quoted text — Show quoted text – Is there something you all-knowing diet and exercise gurus see that I’m doing wrong? Following is a brief summary, next is 2 weeks of eating/exercise from my journal. OBTW: I put the 30 USDA Dbase nutrient files together into one easy to use excel file. Grabbit at http://216.254.101.177/nuts.zip It’s about 750k zipped, 2.6 megs un-zipped. All listings are per 100 grams edible portion. Summary: 45 YO male. I just dropped 50 lbs to my 1980 college weight. Feel great, but I have about 15 lbs I can’t lose. It’s mostly on my thighs and stomach, and probly the same fat since High School 30 years ago. (I had a moderate stomach and big thighs then, too) Currently, been working out 400-900 cals a day, walking, diet control, lots of water, so on. No cheating. Last November, I weighed 205 on a 5′7" light frame. Ankles hurt, knees hurt. Cholesterol 240, bp: 138/90, HbA1c 6.1, resting heart rate 85. After exercising and keeping an eating journal in excel(1800 cal/day is target) I’m down to 158, BP: 93/55, resting heart rate is 54, HbA1c is 5.4, chol is 147(Lipitor was a massive help). May 17, 2001 Weight at rising: 158 Time Food/Exercise/Med/Glucose Calories 8:30 AM glucose 71 8:30 AM glucophage 8:45 AM brd 160(940 rem) chx brst 100 mayo pak 70 apple 100 430 11:30 AM bread 160(780 rem) lite hot dog 100 beans 300 560 3:00 PM bread 160(620 rem) PB 150 310 4:30 PM fast 16 mile walk(200 cals mowing lawn, 800 cals at ballys) 8:30 PM t-bone 400(partial:130 gms) kale/clrds/cbbg 60 brd 100(460 rem) 560 8:30 PM glucophage 8:30 PM glucose 66 1:00 AM bread 150 (310 rem) and spg sauce 60 210 total cals 2070 May 18, 2001 Weight at rising: 158 Time Food/Exercise/Med/Glucose Calories 9:30 AM bread 110(200 rem) 3 lite dogs 300 apple 100 510 11:00 AM glucose 139 11:00 AM glucophage 1:30 PM bread 200(0 rem) tuna 150 spg sauce 50 400 4:00 PM chx burrito 300 5:30 PM glucophage 6:30 PM glucose 94 9:00 PM fast 5 mile walk(400 cals at ballys) 10:15 PM Chili chz dog at checkers 300 300 total cals 1975 May 19, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 9:45 AM 3 pierogies 270 1.5 lite dogs 150 spag sauce 90 apple 80 590 10:00 AM glucophage 11:00 AM glucose 97 1:30 PM chx burrito, spg sauce, chz 290+60+20 370 2:30 PM fast 13 mile walk(to/from wheaton 6:30 PM apple 80 8:00 PM glucophage 8:00 PM 3 pierogies 270 can tuna 100 spg sauce 120 chz 30 520 10:45 PM glucose 87 10:45 PM glucophage 10:45 PM 1/2 can soup 100 apple 80 180 total cals 1740 May 20, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 9:30 AM slce brd 160(1440 rem) 2 lite dogs 200 apple 100 460 9:30 AM glucophage 9:30 AM glucose 76 12:30 PM spam sandwich (160(1280rem) + 260(1040-260=790rem) 420 1:30 PM apple 100 2:15 PM fast 14 mile walk(to/from wheaton 6:30 PM spam sandwich (160(1120rem) + 255(1040-255=785-540rem) apple 100 520 6:30 PM glucophage 8:30 PM glucose 71 9:00 PM spag sauce 70 10:00 PM collards/cabbage 50 1/2 can soup 100 1/2 can tuna 75 225 11:00 PM 1/2 bread(960rem) other half to zoe + spread 100 total cals 1895 May 21, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 8:00 AM spam sandwich (160(800rem) + 260(260rem) apple 100 520 8:00 AM glucophage 8:00 AM glucose 67 12:30 PM checkers lg spicy potatoes(2)x600(est) chx sandwich (1) 500 1700 1:45 PM glucose 97 4:00 PM checkers sandwich (1/2) 500 300 5:30 PM tuna 150 slice bread 160(640rem) spread 40 350 11:00 PM apple 100 CBRDee 200 300 11:20 PM glucophage total cals 3170 May 22, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 8:45 AM CBRDee 300 tuna 90 bread 160(480 rem) 550 8:45 AM glucophage 8:45 AM glucose 71 11:35 AM tuna 60 mayo pak 70 bread 160(320 rem) 290 1:45 PM grlld chz snd 160+80+110 350 5:30 PM chilis 4 wings 200 bl-chz 275 chips 300 beer 150 925 7:30 PM shoppers salad bar 125 apple 100 225 8:00 PM glucophage 8:00 PM glucose 87 10:00 PM popcorn 160 soup 225 apple 100 485 total cals 2825 May 23, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 8:15 AM tuna 90 bread 160 apple 100 350 8:45 AM glucophage 9:45 AM glucose 94 11:00 AM CBRDee chx-alfredo (1/2) 250 tuna 75 (1/2) apple 100 425 12:45 PM parm cheese 60 1:30 AM CBRDee chx-alfredo (1/2) 250 250 1:45 PM fast 16 mile walk(to/from wheaton 3:00 PM sushi/samples/cheese cubes 260 7:30 PM .4 can cbrdee chx alfredo 225, peaches 60 285 9:00 PM cheese 75 carrots 60 kale/collards 40 camb noodle soup 1/2 75 tuna 1/2 75 325 9:00 PM glucophage 9:00 PM glucose 74 total cals 1955 May 24, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 8:30 AM chx brst 150 bread 250(1350rem) peach 40 apple 100 540 9:30 AM glucophage 10:00 AM glucose 101 11:00 AM carrot 50 12:30 PM chx brst 95 bread 180(1170rem) 2 peach 80 295 3:00 PM peach 40 bread 180(rem 990) bbeans 250(650 rem) 310 4:00 PM fast 6 mile walk 5:30 PM beer 150 chips 300 happy hour goo 300 750 9:00 PM bread 250(rem 740) bbeans 300(350 rem) chx 50 470 11:00 PM glucophage 11:00 PM glucose 121 2:00 AM bread 200(540 rem), 2 eggs 140, parkay 80 420 total cals 2835 May 25, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 10:00 AM chx brst 75 bread 150(390rem) peach 40 apple 100 365 10:00 AM glucophage 10:00 AM glucose 74 12:15 PM bbeans 350(0 rem) 350 2:00 PM bread 90(300) parkay 40 cheese 110 240 8:00 PM country style ribs 400 bread 150 (150) collards/kale/carrots 125 675 7:30 PM glucophage 7:30 PM glucose 86 10:00 PM ribs 200 4:00 AM ribs, bread 75 475 total cals 2305 May 26, 2001 Weight at rising: 157 Time Food/Exercise/Med/Glucose Calories 10:00 AM glucophage 10:00 AM glucose 72 10:00 AM chx brst 100 Ramen 380 480 1:00 PM toast 75, spread 25, apple 120 220 2:30 PM Energy bar 260 4:00 PM Energy bar 320 6:15 PM CBRDee 99% fat free ravioli 335 + rib 120 455 9:30 PM forgot glucophage 9:30 PM glucose 73 10:00 PM cmbls chx nddl soup collards/kale 75+45 + 1/2 tuna 90 210 total cals 1945 May 27, 2001 Weight at rising: 155 Time Food/Exercise/Med/Glucose Calories 8:30 AM bread 250(rem 1350) ribs 145 sauce 20 415 8:30 AM glucophage 10:30 AM glucose 94 10:30 AM snak bar 160 12:30 PM spam 260 bread 150(1200 rem) 410 1:15 PM energy bar 240 1:45 PM rib 150 6:30 PM tuna 180 collards/kale/carrots 100 bread150(1050 rem) 430 10:00 PM ribs – sauce 250 250 11:30 PM glucophage 11:30 PM glucose 67 11:30 PM apple 120 2:00 AM bread 400(650rem) spg sauce 175 cheese 125 700 4:00 AM popcorn 175 ribs 50 225 total cals 3100 May 28, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 7:30 AM bean n ham soup 360 bread 50(600 rem) 430 7:30 AM glucophage 7:30 AM glucose 87 9:30 AM bread 200(rem 400) cheese 150 350 11:00 AM energy bar 320 12:15 PM apple 120 spg sauce 485 cheese 100 705 4:00 PM bread 200(rem 200) ribs/sauce 700 900 7:30 PM glucophage 7:30 PM glucose 76 total cals 2705 May 29, 2001 Weight at rising: 156 Time Food/Exercise/Med/Glucose Calories 9:00 AM ribs 200 sauce 50 bread 200(0 rem) apple 120 570 9:00 AM glucophage 11:30 AM ramen 380 tuna 180 560 1:00 AM glucose 95 2:30 PM beef n bean burrito 330 7:00 PM pho 700 9:30 PM sushi(calif roll, 12 small pcs) 280 banana
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