Weight Loss Update and Questions

[spiderweb]

So, here I am nine months later with a report and questions:

Last September, I had injured my back so couldn't exercise. But I went from a cheese-loving vegetarian to a vegan (cheese sparingly, occasionally, and only as garnish). When I started this diet, I had a "6-month baby") and weighed 190 lbs. With the diet alone, I went down to 175 lbs, by November, and my BP went down, as well.

The semester got busy, and when I dared weigh myself three weeks ago, I was back up to 185 lbs., and "had my baby back." Ugh.

So three weeks ago, I went back to a diet of "what food eats" (salads), and started running again. I am running six days a week, six miles. I am also preparing for a half-marathon (challenge from a student of mine!) in October, so I am working on my time. As of today, I am up to running an 8.5 minute mile for those six miles. I know it is slow. I have lost 3 lbs. in three weeks. I know that also is slow.

So the questions are:

1) Does this exercise/eating regime look practical for me to get down to my goal of 155 lbs?
2) Any comments on my running goals?
3) What are your tips on preparing to run a half marathon?

Current stats:

• Six feet tall
• 44 years old
• ectomorph
• slightly high blood pressure and cholesterol
• no other medical issues aside from allergies

Thanks in advance!
Spidey

 

[ChrisK]

You are 6', 44, and looking for 155 lbs?

Isn't that ... rather slight for your age? Not picking on you!

 

[JimG.]

you need to add weightlifting to your routine

 

[spiderweb]

You are 6', 44, and looking for 155 lbs?

Isn't that ... rather slight for your age? Not picking on you!

No, because I am an ectomorph (thin skeleton). I should really be at 155 lbs for my frame if I am not building muscle mass.

 

[spiderweb]

you need to add weightlifting to your routine

I have done that in the past, but I had heard that you can't put on bulk muscle and lose weight at the same time. OWT, maybe?

 

[ChrisK]

No, because I am an ectomorph (thin skeleton). I should really be at 155 lbs for my frame if I am not building muscle mass.

Oh. That was in your neatly bulleted list too..

 

[spiderweb]

Oh. That was in your neatly bulleted list too..

But you're right--a 6-foot ectomorph at 155 lbs. isn't exactly a threatening presence, LOL!

 

[JimG.]

I have done that in the pass, but I had heard that you can't put on bulk muscle and lose weight at the same time. OWT, maybe?

Take it from another ectomorph… you won't “bulk up” without lots of food, and even then it won't be easy.

You will gain some muscle, and the increased strength will help your running and help prevent injuries

Before I became disabled, I was a 30 mile per week runner, and in the weight room 3 days a week

As far as getting ready for a half marathon in October… you have plenty of time, and you are two thirds the way there right now.

I used to run several per year, and my daily runs were around 6 miles

Do you run outside, or on a treadmill?

 

[rottydaddy]

It's not my field of expertise, but I'd advise you to forget the numbers and just ask yourself "Do I look good? Do I feel good?"
I can't advise you on running, as it is my least favorite form of exercise. I don't run unless I'm after something or something's after me.

 

[LDJones]

I have done that in the past, but I had heard that you can't put on bulk muscle and lose weight at the same time. OWT, maybe?

Yes and no. Yes, you can lose "bad" weight while lifting, but you'll add more "good" weight (muscle) which is heavier than fat.

You're exchanging bad pounds for good pounds. At least that's my limited understanding.

 

[spiderweb]

Take it from another ectomorph… you won't “bulk up” without lots of food, and even then it won't be easy.

You will gain some muscle, and the increased strength will help your running and help prevent injuries

Before I became disabled, I was a 30 mile per week runner, and in the weight room 3 days a week

As far as getting ready for a half marathon in October… you have plenty of time, and you are two thirds the way there right now.

I used to run several per year, and my daily runs were around 6 miles

Do you run outside, or on a treadmill?

All outside, because a treadmill isn't realistic--too easy.

 

[spiderweb]

It's not my field of expertise, but I'd advise you to forget the numbers and just ask yourself "Do I look good? Do I feel good?"
I can't advise you on running, as it is my least favorite form of exercise. I don't run unless I'm after something or something's after me.

I look fine, except for the six month-old I'm carrying around. Get rid of that, and I have no complaints!

 

[spiderweb]

Yes and no. Yes, you can lose "bad" weight while lifting, but you'll add more "good" weight (muscle) which is heavier than fat.

You're exchanging bad pounds for good pounds. At least that's my limited understanding.

I see. I can understand that inasmuch as a 185 lb ectomorph who is toned would have a good BMI.

 

[simtech]

Go on a Keto diet, and since you will be a noob in the gym, you will actually gain some mass, but not a lot (really if any at all). They call it the noobie gains. With most diets, people lose weight and they are happy, but really they are losing muscle mass as that is the first to go. With a Keto diet you eat high fat and high protein, so your muscle is spared by the high proteins and weight lifting you should be doing and your body uses your stored fat for fuel. So you will lose fat while, eating, while sleeping, and well by just living. Couple that with your running, the pounds will drop off. But weight training will also preserve your lean mass and you will get stronger. Working out actually puts you in a high metabolic state and gives you a good after burn for calories. Throw in some HIIT (High Intensity Interval Training) and you will have a greater burn and your speed will get better.

I also agree to forget about the numbers, if your pants are getting loose and you look different, who cares how much you weight. Being an Ecto is tough for weight gain. Most ectomorphs are considered skinny fat (well not really, most ecto's, are prone to being skinny fat), and if you lose the fat first you will be a bean pole. So it is actually recommended to bulk up first. Your call, But really research the Keto diet, no calorie counting, and you will not feel hungry. Easy as pie after the first 3 days (Keto flu..uggg...). Oh and the gut is usually the last place to loose! Sucks!! Good luck!

 

[JimG.]

All outside, because a treadmill isn't realistic--too easy.

Don't write the treadmill off. There's a good reason to spend some time on one.

I could always tell who spent no time on the treadmill during a half marathon where discipline is important.

Treadmills help discipline your pace, and the ability to run in a straight line

They are also good for running sprints/intervals, which is good to increase your speed

 

[spiderweb]

Go on a Keto diet, and since you will be a noob in the gym, you will actually gain some mass, but not a lot (really if any at all). They call it the noobie gains. With most diets, people lose weight and they are happy, but really they are losing muscle mass as that is the first to go. With a Keto diet you eat high fat and high protein, so your muscle is spared by the high proteins and weight lifting you should be doing and your body uses your stored fat for fuel. So you will lose fat while, eating, while sleeping, and well by just living. Couple that with your running, the pounds will drop off. But weight training will also preserve your lean mass and you will get stronger. Working out actually puts you in a high metabolic state and gives you a good after burn for calories. Throw in some HIIT (High Intensity Interval Training) and you will have a greater burn and your speed will get better.

I also agree to forget about the numbers, if your pants are getting loose and you look different, who cares how much you weight. Being an Ecto is tough for weight gain. Most ectomorphs are considered skinny fat (well not really, most ecto's, are prone to being skinny fat), and if you lose the fat first you will be a bean pole. So it is actually recommended to bulk up first. Your call, But really research the Keto diet, no calorie counting, and you will not feel hungry. Easy as pie after the first 3 days (Keto flu..uggg...). Oh and the gut is usually the last place to loose! Sucks!! Good luck!

Thanks for that. A lot rings true. I've been through that flu already, thank goodness!

"Bean pole" is a familiar term--heard it all through high school and college! Right now, I'd be happy with that! Bean poles look pretty good in a tuxedo!

But I will look up the keto diet--thanks!

 

[MoltenLava]

Do you keep track of calorie intake? It's quite simple that as long as you take in less calorie than you burn, you will not gain weight. I'm 5'9" and I went from 185 to 150 in about six months. I was not on some specific flavor of diet plan. The problem with diet plan is that you need to stick to it in order to avoid yo-yo effect. I didn't want to eat something I normally don't eat to lose weight, and then gain back when I went back to the food I love. That means the only way to reduce the calorie intake is eat less. Initially you will feel little hungry. After a few weeks your stomach will adjust and you won't feel hungry any more. If you are not keeping track of calories, then you may need to for a while until you have an idea of how much food you can eat each meal to satisfy your metabolism without accumulating fat. Everyone has different metabolism so you will need to experiment to find your own balance.

Here's what works for me. I love meat and I eat red meat and fish regularly. However I discovered my body doesn't react well to too much carbohydrate. I rarely drink anything laden with sugar or high fructose corn syrup now. I just try not to eat too much any more. My exercise routine involves 30 mins of cardio, and a few hundred abs crunches or sit ups. I try to exercise every day, or at least every other day.

 

[Geico266]

No, because I am an ectomorph (thin skeleton). I should really be at 155 lbs for my frame if I am not building muscle mass.

BS! If you get down to 155 it will throw your CG off!

Have a beer and a pizza. 6' and 185 is good enough.

I'm 6'1" and weight 210. Could lose 10 pounds, but I call it my "fuel reserves". I must have a fatso skeleton.

 

[LDJones]

Go on a Keto diet...

Any recommended sources? I've been toying with giving a paleo approach a try. After reading some stuff on gluten I decided to go gluten-free for 30 days as a starting point, which is by default shifting me towards low carb. Any suggestions would be appreciated.

 

[steingar]

First, whatever exercise regimen you undertake, you should make certain its one you can continue to do indefinitely. If you stop, the calories you don't burn will turn into adipose tissue (fat).

Second, whatever diet you undertake should be one you can continue indefinitely. The poster who discussed eating the same foods in smaller quantity is dead on. This is easily the best way I can imagine to shed pounds in a sustainable fashion.

I myself am about 4 pounds into a ten pound weight loss cycle. I am not uncomfortable with my current shape, but my BP is alarmingly high, and I am going to attempt to use weight control to lower it. Won't hurt my gout at all either.

 

[steingar]

Any recommended sources? I've been toying with giving a paleo approach a try. After reading some stuff on gluten I decided to go gluten-free for 30 days as a starting point, which is by default shifting me towards low carb. Any suggestions would be appreciated.

Gluten is nearly pure protein. I simply cannot envision a mechanism that would allow any other food to be as nutritive with fewer calories.

 

[ChrisK]

I am going to agree that maintaining protein is tough, ESPECIALLY as a vegan. I have lost about 15 lbs in the last few months, BUT I was able to eat a lot of chicken and turkey and stuff.

Are you willing to run? My wife is a running coach who lost over 90 lbs, mostly through running. I can give you some tips if you are interested, especially if you don't currently do any running. Minute for minute running is one of the most efficient ways to burn calories.

 

[LDJones]

Gluten is nearly pure protein. I simply cannot envision a mechanism that would allow any other food to be as nutritive with fewer calories.

But has some serious negative implications for some:
http://nutritionresearchcenter.org/healthnews/is-gluten-behind-your-health-problems/

Certain grains frequently eaten by humans can cause our immune systems to react pathologically to specific proteins found in these grains. These “disease-causing” proteins are universally found within the seeds or grains of wheat, rye, barley, spelt, kamut, and triticale. These proteins are loosely called “gluten.” Cereal grains containing these gluten proteins are collectively called the “gluten grains.” Gluten is made of several families of proteins. The scientific name for the most studied of these sub-fractions of proteins is “gliadin.”

Our distant ancestors ate almost no gluten grains. Grains started to be cultivated only ten thousand years ago, and even then, only in some parts of the world. The American continent, for example, had no gluten grains until they were introduced a few hundred years ago. Of all the grains, wheat is the number one culprit. Modern wheat is also very different from the wheat that grew in the Bronze Age and before because the United States genetically modified the grain to contain a higher percent of the wheat protein under the misguided premise that it would “feed the masses better” and be more nutritional. What they did not realize was the digestion of this protein was too broad a step for our genetics to go from hunter-gatherer and expect the body to genetically adapt to a higher concentration of this protein in the grain.

http://chronicfatigueandnutrition.com/gluten-problem/what’s-the-problem-with-gluten/

 

[steingar]

But has some serious negative implications for some:

Yeah, it's bad for those rare individuals with Celiac disease, other than that its no big whip. Our digestive systems are able to handle nutrition from a variety of sources.

 

[steingar]

I am going to agree that maintaining protein is tough, ESPECIALLY as a vegan.

The problem with a Vegan diet is getting enough of the sulfur containing amino acids, which are lacking in legumes. It isn't that hard to do (for example, the husks of brown rice have plenty of methionine and cysteine making beans and rice, my favorite international peasant food, a source for balanced protein.

 

[ChrisK]

The problem with a Vegan diet is getting enough of the sulfur containing amino acids, which are lacking in legumes. It isn't that hard to do (for example, the husks of brown rice have plenty of methionine and cysteine making beans and rice, my favorite international peasant food, a source for balanced protein.

Damn biologists.



My issue is more emotional. I want to FEEL full.

 

[simtech]

LDJones, I actually like South Beach as it is the least restrictive. But you can play around with what you want. Just keeping carbs low is the goal, under 20g for at least 2 weeks while your body adjust to using ketones as its main source for fuel. Also, if you are lifting a lot of weights or running a lot, once the 2 weeks is past, you can carb up, with good carbs, and build the glycogen levels back up in your muscles to give them a boost.

Start here http://forum.bodybuilding.com/forumdisplay.php?f=61

Keto diet is used heavily by body builders who are cutting down for competition or who are just in the cutting phase after bulking. For me the diet works great and is really easy, but like any diet you have to have your mind set to do it. The first 2 weeks are rough no doubt, but afterword's, your cravings will subside and you will not be as hungry either. But the guy above in the sticky thread breaks down the chemical change and make up of ketosis. When I'm in it my breath smells kind of like a sweet nail polish remover which is the acetone your body is riding after the chemical process of ketosis.

As far as running, it is the best but it is also hard on the body. Make sure you have a good pair of running shoes to avoid shin splints. For long distance, you need to run daily and once a week do a long, long run(carb load for this the night before). Like 14 to 15 miles long. To get your speed up, do interval training a few times a week, I find that 800 meter intervals are best. Run the 800 as fast as you can, take a 2 minute break and do it again like 3 or so times. Run hills because those are killer! Stay hydrated and your running will improve greatly from diet and pushing yourself.

 

[spiderweb]

It is a good point. I do keep track of calories, but probably not strictly enough!

Do you keep track of calorie intake? It's quite simple that as long as you take in less calorie than you burn, you will not gain weight. I'm 5'9" and I went from 185 to 150 in about six months. I was not on some specific flavor of diet plan. The problem with diet plan is that you need to stick to it in order to avoid yo-yo effect. I didn't want to eat something I normally don't eat to lose weight, and then gain back when I went back to the food I love. That means the only way to reduce the calorie intake is eat less. Initially you will feel little hungry. After a few weeks your stomach will adjust and you won't feel hungry any more. If you are not keeping track of calories, then you may need to for a while until you have an idea of how much food you can eat each meal to satisfy your metabolism without accumulating fat. Everyone has different metabolism so you will need to experiment to find your own balance.

Here's what works for me. I love meat and I eat red meat and fish regularly. However I discovered my body doesn't react well to too much carbohydrate. I rarely drink anything laden with sugar or high fructose corn syrup now. I just try not to eat too much any more. My exercise routine involves 30 mins of cardio, and a few hundred abs crunches or sit ups. I try to exercise every day, or at least every other day.

 

[spiderweb]

BS! If you get down to 155 it will throw your CG off!

Have a beer and a pizza. 6' and 185 is good enough.

I'm 6'1" and weight 210. Could lose 10 pounds, but I call it my "fuel reserves". I must have a fatso skeleton.

Thanks, Geico! I'm going to use that description, too!

 

[spiderweb]

First, whatever exercise regimen you undertake, you should make certain its one you can continue to do indefinitely. If you stop, the calories you don't burn will turn into adipose tissue (fat).

Second, whatever diet you undertake should be one you can continue indefinitely. The poster who discussed eating the same foods in smaller quantity is dead on. This is easily the best way I can imagine to shed pounds in a sustainable fashion.

I myself am about 4 pounds into a ten pound weight loss cycle. I am not uncomfortable with my current shape, but my BP is alarmingly high, and I am going to attempt to use weight control to lower it. Won't hurt my gout at all either.

Thanks--all good points. One thing I've been trying to do is simply eat slower!

 

[spiderweb]

I am going to agree that maintaining protein is tough, ESPECIALLY as a vegan. I have lost about 15 lbs in the last few months, BUT I was able to eat a lot of chicken and turkey and stuff.

Are you willing to run? My wife is a running coach who lost over 90 lbs, mostly through running. I can give you some tips if you are interested, especially if you don't currently do any running. Minute for minute running is one of the most efficient ways to burn calories.

I am running 4-6 miles a day, six days a week. I'm slow, though--but mostly basing things on a target heart rate of 130 bpm

 

[steingar]

I am running 4-6 miles a day, six days a week. I'm slow, though--but mostly basing things on a target heart rate of 130 bpm

Is that sustainable? If not, you're going to have to plan on what you'll do once the running isn't feasible.

I ask because that sounds like a lot of running. I know one guy who does that, but only one.

 

[ChrisK]

Is that sustainable? If not, you're going to have to plan on what you'll do once the running isn't feasible.

I ask because that sounds like a lot of running. I know one guy who does that, but only one.

That's about an hour+ of running at 130bpm. It is completely reasonable and probably low stress / low impact (don't extend or you'll heal strike!). In fact, 130bpm is optimal for weight loss - any more effort and you won't get efficient results. At this point, keep running and track and reduce your caloric intake and you'll start to lose weight. If I were you, I'd go for just under 1lb per week and no more! I will talk to my wife about where she gets her info.

Good job on the running!

 

[GeorgeC]

http://soylent.me/

The problem with a Vegan diet is getting enough of the sulfur containing amino acids, which are lacking in legumes. It isn't that hard to do (for example, the husks of brown rice have plenty of methionine and cysteine making beans and rice, my favorite international peasant food, a source for balanced protein.

 

[spiderweb]

Is that sustainable? If not, you're going to have to plan on what you'll do once the running isn't feasible.

I ask because that sounds like a lot of running. I know one guy who does that, but only one.

I believe it is sustainable. I go through periods of several months of running around an hour a day, most days of the week. I stopped a few months ago because of the reasons stated above, but those were unusual.

I'm hoping that once I get the weight down, that I can run similarly, but for maybe three or four days a week, to maintain.

 

[spiderweb]

That's about an hour+ of running at 130bpm. It is completely reasonable and probably low stress / low impact (don't extend or you'll heal strike!). In fact, 130bpm is optimal for weight loss - any more effort and you won't get efficient results. At this point, keep running and track and reduce your caloric intake and you'll start to lose weight. If I were you, I'd go for just under 1lb per week and no more! I will talk to my wife about where she gets her info.

Good job on the running!

Thanks! I am one of those extraordinarily weird persons who actually enjoys running around the neighborhood, just because.

 

[LDJones]

As far as running, it is the best but it is also hard on the body. Make sure you have a good pair of running shoes to avoid shin splints. For long distance, you need to run daily and once a week do a long, long run(carb load for this the night before). Like 14 to 15 miles long. To get your speed up, do interval training a few times a week, I find that 800 meter intervals are best. Run the 800 as fast as you can, take a 2 minute break and do it again like 3 or so times. Run hills because those are killer! Stay hydrated and your running will improve greatly from diet and pushing yourself.

Whoooaaa!! Running??! I only run if someone is chasing me, and that's not often! But I appreciate the info. Very helpful.

 

[simtech]

Whoooaaa!! Running??! I only run if someone is chasing me, and that's not often! But I appreciate the info. Very helpful.

yeah that was just general info for anybody. I know you didnt ask about running. Im one of those crazy ones too that can run forever and a day and I enjoy it, strange I know.

 

[JimG.]

Is that sustainable? If not, you're going to have to plan on what you'll do once the running isn't feasible.

I ask because that sounds like a lot of running. I know one guy who does that, but only one.

I ran that much, starting when I was 17 years old all the way until I was 46 without any injuries outside of shin splints here and there (that acupuncture fixed) and an occasional visit to the chiropractor.

I miss running

 

[LDJones]

Interesting article:

http://www.nutritionj.com/content/pdf/1475-2891-3-9.pdf