Join Early Retirement Today
Reply
 
Thread Tools Search this Thread Display Modes
Old 01-27-2016, 12:14 AM   #21
Recycles dryer sheets
 
Join Date: Aug 2013
Location: Cocoa Beach
Posts: 406
Quote:
Originally Posted by W2R View Post
I am just a bouncing blob of body fat, continually struggling with overweight. My scales measure body fat but I never look at it, fearing that one day it will say 100%.

But I am working on it. My goal is to become as svelte as the Pillsbury dough boy.

I've been telling my wife that "I am just big boned" but she isn't buying it!

I also try the "I was fat and overweight when you married me, what's changed?" but that doesn't deliver my desired results either!

I recently went and looked at an old photo of myself from when I was in the USAF and going to the gym for a couple of hours every morning before work....was still 6'4" but only weighed about 230lbs. and it was not distributed the same way it is now.
__________________

__________________
Lucantes is offline   Reply With Quote
Join the #1 Early Retirement and Financial Independence Forum Today - It's Totally Free!

Are you planning to be financially independent as early as possible so you can live life on your own terms? Discuss successful investing strategies, asset allocation models, tax strategies and other related topics in our online forum community. Our members range from young folks just starting their journey to financial independence, military retirees and even multimillionaires. No matter where you fit in you'll find that Early-Retirement.org is a great community to join. Best of all it's totally FREE!

You are currently viewing our boards as a guest so you have limited access to our community. Please take the time to register and you will gain a lot of great new features including; the ability to participate in discussions, network with our members, see fewer ads, upload photographs, create a retirement blog, send private messages and so much, much more!

Old 01-27-2016, 05:40 AM   #22
Recycles dryer sheets
 
Join Date: Aug 2013
Posts: 349
Quote:
Originally Posted by RetireAge50 View Post
I'm using a Tanita scale for now. I'll need to compare over time and with other methods for accuracy. Also will take measurements and make sure my strength is increasing.
The accuracy of the scale isn't as important as the delta from start to finish using the same scale.

When I did something similar, I measured my weight / body fat / water content / muscle mass daily at roughly the same time every night. I used the daily numbers to calculate a 7 day moving average. The 7 day moving average is what I monitored. That removes all the noise associated with any digestion issues and the occasional large meal.

One thing I've learned as I'm aging . . . nutrition is more important than exercise. You cannot out exercise a poor diet.
__________________

__________________
aim-high is offline   Reply With Quote
Old 01-27-2016, 06:22 AM   #23
Give me a museum and I'll fill it. (Picasso)
Give me a forum ...
Amethyst's Avatar
 
Join Date: Dec 2008
Posts: 5,872
May I ask why OP wants to get his BF down so low (10%)? If 2017 is "retire by 50," then OP is in his late 40's. Going by the men's chart in this article, he would need to get his BF below 20% but 10% seems rather low...

Body Fat Percentage Chart Depending On Your Age and Sex

As I've aged, my body fat %age has risen (to 23%, still considered lean for a woman in her 50's) while my weight and my exercise have been consistent.

At the same time, though, my bones are becoming more prominent. My acromions, especially. And I seem to bruise more easily, too. So I am not entirely sure that I would want less BF. Everybody needs some cushion for their organs and flesh.

Just a thought. I'm sure OP put a lot of thought into his fitness goals and I am not criticizing, just curious.

Amethyst

Quote:
Originally Posted by RetireAge50 View Post
Never measured this before until recently. Started a unhealthy activity last year and gained some weight. Currently at 21% going to try to get to 10% by 6/20/2016. Anybody else have fitness goals?
__________________
If you understood everything I say, you'd be me ~ Miles Davis
'There is only one success to be able to spend your life in your own way. Christopher Morley.
Amethyst is offline   Reply With Quote
Old 01-27-2016, 10:16 AM   #24
Give me a museum and I'll fill it. (Picasso)
Give me a forum ...
 
Join Date: Apr 2013
Posts: 5,560
Quote:
Originally Posted by neihn View Post
What did you do to loose 35#? I was 5' 9'' 185# a year ago, lost 18# with a combination eat less and more exercise - I want to shed more, but it seems I am stuck with 165-167#.

Any tips, eat even less? :-(
I've been using MyFitnessPal to count calories. We both went from obese to healthy BMI over the last 8 months. I did hit a spot at 5 pounds from my final goal that took a while.

Since I had a pretty good idea of calories and macros I found increasing fat and lowering carbs allowed me to reduce my calories and stay feeling full. I'm targeting a 20% protein 40% fats and 40% carbs of my 1900 calories daily. Few weeks later the last 5 were gone. Best wishes.
__________________
MRG is offline   Reply With Quote
Old 01-27-2016, 11:04 AM   #25
Thinks s/he gets paid by the post
RetireAge50's Avatar
 
Join Date: Aug 2013
Posts: 1,118
I appreciate all the comments and feedback. I hope this thread will be inspirational-it is for me.

The 10% was just the result of a math formula. If I get to about 150 or so I will be about in the middle of the normal BMI range and body fat will be 10%.

My typical weight during my lifetime has been about 165. I thought I would try to push myself to get a little bit stronger and leaner. Get rid of the baby fat and go from there.

My nutrition has not been terrible but definitely is improving now. My jump up to 180 was the result of starting to drink alcohol during 2015 which adds a lot of empty calories. This will definitely need to be closely monitored or eliminated.

I'll post my progress here going forward. I hope everyone does the same. Here is to a healthy early retirement!
__________________
RetireAge50 is offline   Reply With Quote
Old 01-27-2016, 05:52 PM   #26
Recycles dryer sheets
 
Join Date: Oct 2012
Location: Salt Lake City, UT
Posts: 194
RetireAge50

Certainly want to keep you and your thread positive, but you should be prepared for reality to disagree with your chart.

While I haven't seen your specific dieting and exercising plan, I suspect your efforts to keep "Other" constant at 137 will be quite a challenge.

I have been trying to achieve your challenge since 1990. While I have failed many, many times, I have figured out what works best for me.

When appropriate, feel free to discuss.

Good luck
__________________
UtahSkier is offline   Reply With Quote
Old 01-27-2016, 09:08 PM   #27
Thinks s/he gets paid by the post
RetireAge50's Avatar
 
Join Date: Aug 2013
Posts: 1,118
I've been logging my eating into my fitness pal. Plan is to average about a 500 calorie deficit per day. Trying to figure out the nutrient breakdown as this will likely be important. Here is a graph over the last week:
ImageUploadedByEarly Retirement Forum1453949298.885975.jpg

For exercise doing a minimum of 10,000 steps per day. Also climbing the steps to the 9th floor of my office building 3 times per day 5 days a week. When possible like to play tennis, play basketball, or ride bike in lieu of just walking around.

Been doing various weight machines and free weights 3 days a week with emphasis on heavier weights and less reps to get stronger rather than bigger. But I mix it up a bit too sometimes lighter weights with more reps. All of this weight lifting is done within about 30 minutes.

I really have no idea if any of the above is the right thing, it is just what I am trying for now and all comments are welcome.
__________________
RetireAge50 is offline   Reply With Quote
Old 01-27-2016, 10:52 PM   #28
Recycles dryer sheets
 
Join Date: Oct 2012
Location: Salt Lake City, UT
Posts: 194
I like the mix of activity and deficit. But, here is what will happen. The first 10 lbs lost will be mostly water. After that, the weight loss will be a mix (50-50) of fat and muscle lost.

Unfortunately, I cannot relate to 10,000 steps or even the stair climbing.

I base my activity upon Heart Rate... and calories expended per hour.

Here is what works for me... adapt as appropriate.

1. Find your conditioned Max Rate for your age. 220-Age is the rough estimate and is actually accurate for me. Start with 220-age and then after a month of serious activity, go all out and count the heart beats. I have an android phone and have a polar Bluetooth HR monitor. I use a fitness app to record my workout.

2. Find your low activity BMR. How many calories do you burn during the day doing everything but exercise. I think fitnesspal has a section to determine BMR.

3. When running a calorie deficit, my body wants to slow down my metabolic rate. I combat that by performing 24 minutes of daily HIIT. I do this on a stationary bike or elliptical machine. 4 minutes warm up, followed by 5- 4 minute sprint sessions.
A sprint session is the following; A 2 minute sprint (80 second of 75% effort, followed by 20 seconds of 90% effort, followed by 20 seconds of 100% effort). That is then followed by 2 minutes of 50% effort.

During sprints 4 and 5, you should achieve your max heart rate. It usually takes me 2 weeks of conditioning to get there.

In my case, my max HR was 170. During the 50% efforts, my HR would drop by 35 bpm. During sprint 1, my max HR would climb to 135. Sprint 2 would be 145. Sprint 3 would be 155. Sprint 4 and 5, my HR would get to 165+.

All that and I would only burn 200 calories or so.

Continued...
__________________
UtahSkier is offline   Reply With Quote
Old 01-27-2016, 11:12 PM   #29
Give me a museum and I'll fill it. (Picasso)
Give me a forum ...
 
Join Date: Apr 2013
Posts: 5,560
Quote:
Originally Posted by RetireAge50 View Post
I've been logging my eating into my fitness pal. Plan is to average about a 500 calorie deficit per day. Trying to figure out the nutrient breakdown as this will likely be important. Here is a graph over the last week:
Attachment 23092

For exercise doing a minimum of 10,000 steps per day. Also climbing the steps to the 9th floor of my office building 3 times per day 5 days a week. When possible like to play tennis, play basketball, or ride bike in lieu of just walking around.

Been doing various weight machines and free weights 3 days a week with emphasis on heavier weights and less reps to get stronger rather than bigger. But I mix it up a bit too sometimes lighter weights with more reps. All of this weight lifting is done within about 30 minutes.

I really have no idea if any of the above is the right thing, it is just what I am trying for now and all comments are welcome.
What is your activity set to. That controls, in addition to age and sex what MFP tells you that you can eat for calories. I found both my DW and I were off by 250-500 calories per day. Both in different directions, I lost 2 pounds weekly while she lost 1/2 pounds during the same time. Both of us targeted the same 500 calorie a day deficit.
That's with weighing all our foods. Interesting, did you modify your target macros? Mine default to 20, 30, 50 for protein, fat, and carbs.

Sent from my SAMSUNG-SM-G920A using Early Retirement Forum mobile app
__________________
MRG is offline   Reply With Quote
Old 01-27-2016, 11:17 PM   #30
Recycles dryer sheets
 
Join Date: Oct 2012
Location: Salt Lake City, UT
Posts: 194
The next part is your weight lifting. When running a calorie deficit, the body will prevent starvation by consuming both fat and muscle. You need to tell your body the muscles are still needed and are not to be consumed.

All the literature states you need to lift heavy. But lifting heavy can cause injury as we age. You have to find balance. I have my own routines, but there's a program called strong lifts 5x5 that is a good place to start. When dieting, I like the 5x5 program to achieve heavy weight workouts.

Now we get to the actual fat loss part of the program.... long slow cardio. I get my HR to 75% of MAX HR. For me, that target is 130bpm. I get on the elliptical machine, adjust the level, and go for as long as I can. 2-3 hours if possible. I can usually burn 400 calories per hour.

Now, comes the nutrition.

I eat calories equal to BMR+HIIT+weight lifting. The calories associated with long, slow cardio is my daily deficit and represents real fat lost on that day.

The nutrition itself is also important. When running a calorie deficit, appetite is the biggest challenge. I find that carbs cause me to be hungry, so I minimize them as best I can. I try to become fat adapted (important to burn body fat) and strive for a 40% protein, 40% fat and 20% carb diet.

When starting this program, I have to stage it. The first goal is get strong enough to complete a real HIIT program. The next goal is to get a good weight lifting routine. In the beginning (first month) eat whatever it takes to help your body adapt to the new reality.

Then start cutting carbs from the diet and adding fat... replace that candy bar with 100% Ghiradeli baking chocolate. Replace the baked potato with a salad and avocado and nuts. Processed foods (carbs) and alcohol only promote appetite and work against your goals.

Then, as best you can perform the long slow cardio. What ever activities you perform, the key is your HR. Get it to the 75% of MAX and keep it there as long as possible.
__________________
UtahSkier is offline   Reply With Quote
Old 01-28-2016, 09:12 AM   #31
Thinks s/he gets paid by the post
RetireAge50's Avatar
 
Join Date: Aug 2013
Posts: 1,118
MRG, yes modified the goal macros as I wanted more protein to maintain muscles. I set activity level to sedentary since I have an office job.

Utah, thanks for all the information. Everything makes a lot of sense and will try some of it in my plan.

I am trying to make it so what I am doing is what I will do forever so hopefully I can find 2 or 3 hours of fun stuff like basketball or soccer as an alternative to a machine cardio.

Bought a jump rope yesterday, this and the stairs will get my heart rate high. Need to research this along with the weight plan.
__________________
RetireAge50 is offline   Reply With Quote
Old 01-28-2016, 09:35 AM   #32
Give me a museum and I'll fill it. (Picasso)
Give me a forum ...
donheff's Avatar
 
Join Date: Feb 2006
Location: Washington, DC
Posts: 8,634
Quote:
Originally Posted by neihn View Post
What did you do to loose 35#? I was 5' 9'' 185# a year ago, lost 18# with a combination eat less and more exercise - I want to shed more, but it seems I am stuck with 165-167#.

Any tips, eat even less? :-(
For me it was simple. I ate low carb foods with a disciplined approach for 6 months (less than 50g of digestible carbs per day). Other than that restriction, I ate as much as I wanted paying no attention to amounts or calories and I continued drinking wine. The relatively high proportion of fat and protein in the foods I ate was more sating than the refined carbs found in processed foods so the few times I actually logged the calories I consumed I was surprised to see how low it was. It felt like more. Over a few months, the pounds dropped off and my belly disappeared.

After about six months eating in this fashion I started experimenting with adding some of the white stuff back into my eating (rice, potatoes, some bread). For the last 3.5 years I maintained my lower number with simply sticking to real food (very little processed stuff), almost no candy or other sugary stuff. E.g., bacon and eggs ~4 times a week.

My conclusion is that for me, as long as I stay away from sugar and large amounts of refined carbs I am fine. I can maintain my weight by watching what types of food I eat without any worries about how much. But for initial loss, going on a fairly strict low carb diet (logging all foods to keep close track) was the way to go. Again - paying attention to the what not the how much. YMMV.
__________________
Every man is, or hopes to be, an Idler. -- Samuel Johnson
donheff is offline   Reply With Quote
Old 01-28-2016, 10:49 AM   #33
Recycles dryer sheets
Sea Kayaker's Avatar
 
Join Date: Aug 2009
Location: Vancouver/Gulf Islands/Baja
Posts: 479
I lost 60 pounds in the year following my ER...tons of cardio and running a large caloric deficit at least 5 days a week...often as large as a daily 1000 calorie deficit. One MASSIVE mind-shift was getting used to almost always feeling slightly hungry...I would never eat until I felt STUFFED...just enough to feel NOT HUNGRY. The weight started to MELT OFF.

My first year after FIRE was dedicated to losing fat...and I most assuredly sacrificed some muscle mass in doing so. But in the last 6 months I have been doing a combo of diet/cardio/weight training so that while I am still getting leaner, my muscle mass has also been increasing....from a low point of 180 lbs I am now up to 185. If I can get to 190 lbs, 8 or 9% body fat, I am going to call it a day. I don't think single digit BF% is sustainable long term, especially in our 40's and 50's...but I am going to do my best to keep it going for a least the Summer of 2016.
__________________
Retired at 42... the world is my oyster, and I am now in the process of shucking the hell out of it.
Sea Kayaker is offline   Reply With Quote
Old 01-28-2016, 02:58 PM   #34
Thinks s/he gets paid by the post
RetireAge50's Avatar
 
Join Date: Aug 2013
Posts: 1,118
Started the Strong Lifts 5x5 today. Thanks for the suggestion Utah Skier.
__________________
RetireAge50 is offline   Reply With Quote
Old 01-28-2016, 04:07 PM   #35
Dryer sheet wannabe
Georgialivin's Avatar
 
Join Date: Oct 2015
Posts: 24
I was at 17% in a bod pod about 10months ago. My goals this year are to gain muscle and stay relatively lean. I would guess I spent most of last year around 16% but I tried to gain a couple lbs lately. I really want to be able to do pistol squats.


Sent from my iPhone using Tapatalk
__________________
Georgialivin is offline   Reply With Quote
Old 01-29-2016, 09:06 AM   #36
Give me a museum and I'll fill it. (Picasso)
Give me a forum ...
HFWR's Avatar
 
Join Date: May 2005
Location: Lawn chair in Texas
Posts: 12,964
ImageUploadedByEarly Retirement Forum1454079943.458639.jpg
__________________
Have Funds, Will Retire

...not doing anything of true substance...
HFWR is offline   Reply With Quote
Old 01-29-2016, 09:17 AM   #37
Give me a museum and I'll fill it. (Picasso)
Give me a forum ...
donheff's Avatar
 
Join Date: Feb 2006
Location: Washington, DC
Posts: 8,634
Based on HFWR's chart 12 or even 15% look excellent for men, 20%, even 25% for women.
__________________
Every man is, or hopes to be, an Idler. -- Samuel Johnson
donheff is offline   Reply With Quote
Old 01-29-2016, 09:23 AM   #38
Recycles dryer sheets
GreenER's Avatar
 
Join Date: Nov 2014
Location: Pastures
Posts: 135
Quote:
Originally Posted by Options View Post

As I've posted elsewhere, I view health as an investment (1) because health impacts mobility, freedom, and quality of life and (2) because poor health has negative financial implications. Yes, healthcare costs increase with age, but those costs and negative outcomes can be minimized by investing our time, attention, and energy into our health in the same manner we do our financial investments. At least that's how I view it.
+1. This is exactly how I view this! The foods we choose to eat are every bit as important as exercise and other lifestyle choices. An investment in health is one of the smartest investments in your future enjoyment and financial wellbeing.
__________________
"One's destination is never a place, but a new way of seeing things" Henry Miller
GreenER is offline   Reply With Quote
Old 01-29-2016, 09:43 AM   #39
Recycles dryer sheets
 
Join Date: Oct 2012
Location: Salt Lake City, UT
Posts: 194
Quote:
Originally Posted by donheff View Post
Based on HFWR's chart 12 or even 15% look excellent for men, 20%, even 25% for women.
Yes, those are good targets.

I'm in favor of these vanity numbers as motivation tools.
My vanity number is my belly circumference as measured first thing in the morning as that will be my best number of the day.

My upper limit is 35 inches and that causes me to focus on fat loss only. This is my upper limit as if I get any bigger, I have to buy new clothes.

My goal is 32 inches... which is about 12% bf. I usually hit this target early in the summer and can hold it until the fall. I lose that number as I start my ski conditioning and weight gain program.

Today's measurement was 33.5... which is decent for the middle of the ski season (I am eating a lot of carbs to maintain activity level).
__________________
UtahSkier is offline   Reply With Quote
Old 01-29-2016, 09:56 AM   #40
Give me a museum and I'll fill it. (Picasso)
Give me a forum ...
Amethyst's Avatar
 
Join Date: Dec 2008
Posts: 5,872
Indeed...I zeroed in on Mr. 15% as the best-looking one of the bunch.

Quote:
Originally Posted by donheff View Post
Based on HFWR's chart 12 or even 15% look excellent for men, 20%, even 25% for women.
__________________

__________________
If you understood everything I say, you'd be me ~ Miles Davis
'There is only one success to be able to spend your life in your own way. Christopher Morley.
Amethyst is offline   Reply With Quote
Reply


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools Search this Thread
Search this Thread:

Advanced Search
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
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


Similar Threads
Thread Thread Starter Forum Replies Last Post
How to determine body fat % aaronc879 Health and Early Retirement 16 06-19-2012 12:11 PM
Lebert Equalizer or Body Press - upper body strength training tmm99 Health and Early Retirement 6 08-12-2011 02:39 PM
Source of Quality Auto Body Parts? Craig Other topics 4 10-09-2006 09:13 PM
"Get A Life" By Ralph Warner Any Body Read it? +++ ShokWaveRider FIRE and Money 3 05-11-2005 11:52 AM
No Body to Buy Boomer Stock nwsteve FIRE and Money 19 06-29-2004 11:29 AM

 

 
All times are GMT -6. The time now is 09:22 AM.
 
Powered by vBulletin® Version 3.8.8 Beta 1
Copyright ©2000 - 2017, vBulletin Solutions, Inc.