The Great BOL Weight-loss Challenge

[Kent]

After reading up on the supplement thread...there "may" be a need to get folks ripped for the upcoming carving season.

If anyone needs a 3 months kick-start, we should start the challenge now...and perhaps Fin might toss in some swag for the winner.

That said, you can follow whatever plan you want...or I will post one for the masses. It would require:

1) 4x 45mins/per week cardio

2) 4x ?/per week lifting weights

3) Fairly strict diet

4) Lots of water

5) Honesty

K

[Jon Dahl]

I'd be happy to loose 5 lbs. off of my stomach, but the real need for me is endurance. I may have to compete, but for other reasons than weight loss.

[Justin A.]

Might as well...

Starting Weight 274

Looking to be around 200 ish, or a 36 waist ASAP.

And Im perfectly happy with prizes :rolleyes: but Im doing this anyway regardless of you guys.

________

Vermont Medical Marijuana Dispensaries

[LeeW]

200 lbs. 36 waist.

want ripped stomach. been doing yoga, motorcycle-racing-related excerise, and cord weight lifting. How about true honesty -- post photo of your torso ?

[Steve Dold]

Good idea, Kent. I'm in, starting at 185-190. I'd like to lose 15-20 but my big problem has always been endurance. Jim and Hugh are always leaving me behind. So I've started bike riding to work, twice a week for about a month now and it seems to be working, it's getting easier and more fun. Any advice would be great.

So for now it's 40 (grueling!) miles/day, twice a week, plus 10-20 easy miles on the tandem on weekends.

Lee, I already posted a photo, but Michelle didn't like it Maybe I'll post a hot "after" pic.

[Jack M]

Can there be a "married with children" version?

like...

20min cardio 3x/week

50 push-ups, sit-ups, lunges 3x/week

12oz curls 14-20x/week

[jdgang]

I try it....need to lose about 15 myself

178lbs 5'6"

[Galen]

Weird this thread just popped up. I tipped the scales at 160 yesterday for the first time ever, super fit weight should be 135. I just started my first diet ever, trying to lose 24 lbs in 3 months :o low fat, 1200-1600 cals a day, 3 trips to the rock gym a week, 1 day biking, 1 day walking. ugh

[bobdea]

not gonna happen though, maybe 20, thats pretty normal for me

[Mark.Andersen]

I finished the winter season at 198lbs (rather plump for me). I was probably over 200 at some point, but it never showed up on the scale thankfully. I have been watching my eating and on the bike *alot* in preparation of a couple of big goals this summer. I'm down to 170lbs on my way to 165.

My goals (our goals really, we did the climbs on a tandem!) were to climb the Mt. Ventoux and Alpe d'Huez while in France watching the Tour. Here's the proof!!!

Ventoux

Alpe d'Huez

[Sinecure]

Well done Mark! That's awesome. The stage up Alpe d'Huez was awesome to watch on TV. Hopefully Floyd can hold onto the mellow johnnie all the way to Paris.

I'm in. Just weighed in at 203.5. Want 180-185 by season kick off!

[skatha]

Watch out trying to do too much at once-build up to your goal list of activities....you'll burn out, or worse, hurt yourself!

Unfortunately, I've lost weight with all my ankle troubles-muscle mass, not good....

[Mike T]

... is to lose 20 pounds of fat and gain 10 pounds of muscle!

[ncermak]

260+ start weight, 40 waist (and tight if I may add...)

would love to see 200 again, 36 waist would be stellar...

[BlueB]

During last winter season my scale kept dropping, all the way to 164lb. At 6' tall and quite wide shoulders and hips, I looked almost 2-dimensional.

Now, I'm delighted to be up to 175lb. Working up towards 34 waist. Unfortunately, I turned very unfit over past few months...

In my Finn sailing hay-days I was 200lb. Always had legs of steel and naturally good strength/endurance, but very poor cardio...

[dantheman0177]

I got back in the gym and actually put on weight. Very frustrating. But I'm working on it. Between riding, gym, paddling and eating less / better I am hoping to get from a touch over 100kg to 85kg. Hardly racing weight, but being over 30, I think my serious racing days are over anyway.

[Bubba]

I don't have a scale to weigh myself but am guessing at about 225. Actually went for an hour long bike ride today. I haven't done that in about five years. I used to average about 500 miles per week and was a trim 155. Finally got sick of looking at the man boobs and the spare tire in the mirror. Hope to find the time to ride every day.

[Kent]

Good response with some goals...but how are people going to get there?

I can post my workout plan, but folks might chuckle with all the mileage...so here's the mealplan instead (which may be even funnier).

MANY thoughts to consider. It's "easier" to lose weight by restricting calories and lifting weights (i.e. Body for Life) than to ride your bike 500 miles a week. (Mostly because you need a lot of calories to ride for so long). Problem is that it's DARN hard to stick to a "diet".

Anyhoo, here it is....

Daily Water = (6) 24 oz. Bottles

Meal 1 (Breakfast)

- 5 egg whites

- 2 whole egg

- 2 scp. Protein w/ water (Bev Intl)

Meal 2 (Snack)

Pick One:

1. 2 oz. Raw Nuts (Almonds, Unsalted Peanuts, Pumpkin Seeds)

2. 3 oz. String Cheese w/ (3) Celery Sticks

Meal 3 (Lunch)

- 2 Cup Salad w/ 1.5 tbsp. Dressing

- 6 oz. Tuna or Chicken (water packed)

- 1 oz. String Cheese

- 2 Med. Tomato

Meal 4 (Snack)

- Protein bar

- ½ oz. Raw Nuts (Almonds, Unsalted Peanuts, Pumpkin Seeds)

Meal 5 (Dinner)

- 6 oz. Fish, Chicken, Ground Turkey (Pick One)

- 1 Cup Steamed Vegetables

- 1.5 Cup Salad w/ 1 tbsp. Dressing

Meal 6 (Optional)

- 2 scp. Protein Powder w/ Water

Tues. Meal 5 (Carb-Load)

-1 Cup Pasta w/(3) tbsp. Pasta Sauce

-1 Med. Baked Potato w/ 1 tbsp. Butter

-2 Slice of Garlic Toast

-1 Cup Steamed Vegetables

Sat. Meal 5 (Carb-Load)

2 Cups Cooked Pasta

5 tbsp. Pasta Sauce

1 Small Baked Potato/1 tbsp. Butter

1 Whole Wheat Bagel

¾ oz. Dry Roasted Peanuts

Sun. Meal 5 (Free-Meal!)

- 1 Cup Ice Cream

- 3 Slices of Pizza

- 3 Cookies

- 15 Tortilla Chips w/ Salsa

Workout nutrition

350 calories/hour, end 1 hour before end

- Gatorade Endurance

- PowerBar Harvest

- GU Vanilla

*Free Meal should be eaten in a hour time period to avoid overload.*

- Strength Training For 1 Hour 2-3 Days A Week.

- Meals Should Be Eaten 3 to 4 Hours Apart For Results.

[Guest]

I'm in the same boat as Blue, sort of. At 5'6" I weight in around 155, but I want to get back up to 170. I've been so busy at work, I've had not extra time to go to the gym and lift.

While my cardio and flexability are fine from biking and yoga, I need to put on some more mass. Sadly though, this may mean I need to get new jeans. I have a 29/30 waist, and trying to find a pair of pants that fits over my biker/snowboarder thighs is a b*tch.

[skatha]

A better way to think of a calorie reduced diet-and this is supported by science

Ideal weight divided by 2.2 to switch to kilograms.

look at your activity. Typical exercising American needs 35-40 kcal/kg. Plan for 30 kcal/kg and exercise and you'll lose weight. Want to maintain your weight? Figure 35-40 kcal/kg and you'll maintain...

BTW, "kcal" is the actual term meant when you read calories on a nutrition label.

We need about 20% of our daily calories to be in the form of protein. We need about 25-30% of our daily calories to be in the form of fat. Sometimes, people feel more saited(full and happy) with up 40% of their calories being in the form of protein when they are on a weight loss diet, BUT (and this is a big but) you cannot increase your muscle mass just by eating more protein, and eating more protein won't increase your muscle mass, even when accompanied by weight lifting. Your muscles get heavier with exercise(cardio or weights) because they are storing more glycogen, which is the storage form of glucose. Extra protein in your diet is converted to glucose and then glycogen by your liver. Once you get what you need of amino acids, the excess is turned into glycogen or fat, depending on your metabolic needs.

Your peak number of muscle cells occurs at age 18. Muscle cells are terminally diffentiated, which means, they don't divide and increase their numbers after that time and they're not replaced if you lose them.

There has been ALOT of medical research gone into protein metabolism and maintaining muscle mass in hypermetabolic conditions like severe burns, trauma, and an overwhelming blood infection called sepsis.

I know this isn't sexy and it won't sell exercise books, but it's a fact.

Let's look at me...

I weigh 135, give or take a few lbs....

That's 60 kgs(rounded for ease of figuring)

I need 2100 kcals a day, of that

20% protein=420 protein kcals or, since protein has 4 kcal/gm, 105 protein grams

30% fat=630 fat kcals or, since fat has 9 kcal/gm, 70 fat grams

and the rest is carbs(carbs have 4 kcal/gm so 260 carb grams).

You can either buy expensive supplements or work with food from the grocery store....

Cardio doesn't have to be killer, too.

I'd advise my patients just to walk 30 minutes briskly daily-they that did all lost weight.

With any exercise, too much can be harmful, too. A good figure that used to circulate back in the 80's when I was big into running was your maximal aerobic benefit was achieved when you ran 30 miles a week. More than that, you didn't add to your aerobic capacity, but you exponentially increased your risk of injury.

Cycling is a good way to exercise aerobically because the highest aerobic fitness measured, the VO2 max, is seen in cyclists, BUT(another big but) cycling is a non-weightbearing activity, so you gotta throw in walking, running, stairmastering, etc. as a crosstraining exercise to keep healthy bones.

[Kent]

Skatha -

That's fine for people who don't "work out", but "calorie counting" won't work. You eat 2000 calories of gummies bears everyday for 3 months and see what happens to your body. You'll be a small jellyroll......

I view carving as a fast-twitch sport. Lots of weights, sprints and muscles are needed.

Body For Life would be an excellent plan to get folks ready for the snow.

[Allee]

Maybe I have a fast metabolism ... but I could eat that diet (less the 350 cal per hour while cycling), work out five times a week for an hour, brisk walk the dogs for 30 mins a night, and be down from 150 to 140 in ten weeks (and I'm a lean 150). And you do all that other stuff as well?

I think I'm really impressed ...

[skatha]

Skatha -

That's fine for people who don't "work out", but "calorie counting" won't work. You eat 2000 calories of gummies bears everyday for 3 months and see what happens to your body. You'll be a small jellyroll......

I view carving as a fast-twitch sport. Lots of weights, sprints and muscles are needed.

Body For Life would be an excellent plan to get folks ready for the snow.

Your credentials?

Fast twitch v slow twitch fibers really don't have a difference in nutritional needs. It just refers to capacity for aerobic v. anaerobic work. Of interest, Lance's big thing in his conditioning was minimizing lactic acid production, which is a byproduct of pyruvate/anaerobic metabolism....in other words, he was trying to recruit his aerobic or "slow twitch" fibers.

There is alot of research to show that percentage of fast/slow twitch fibers is genetically determined....major consolation for people like me that can run at 85% of my aerobic maximum for hours, but are not fast in a sprint

I see you've bought the book, hook, line and sinker. Which is fine as long as everyone else realizes it is a product you purchased.

If I ate 2000 calories a day of gummy bears, I'm sure I'd be nutritionally deficient in a few areas, but I wouldn't be a "gummy roll", if fact, since 2000 kcals is below my caloric requirements, I'd lose weight. But eating 2000 calories a day of high protein, high cholesterol foods wouldn't be good for me either. It would induce a ketosis with subsequent metabolic acidosis and dehydration-an "Adkins" diet effect, if you will. Not a good diet for a carb requiring athlete.

But I certainly I'm not trying to sell you anything. I'll just go on with what I do, which is deal with people's various nutritional needs on a daily basis.

Just as an update....I perused this site

http://muscle.ucsd.edu/musintro/fiber.shtml

seems like the old fast twitch/slow twitch terms we used when I tutored medical physiology back in the day are passe

[Kent]

We need to separate the "getting ripped" diet from the "Ironman" diet....which are TOTALLy TOTALLY different.

IMO, a "diet" is a short term plan to get you from point A to point B with GOALS. In my situation, I'm trying to lose bodyfat while also increasing endurance...thus the carb load days. It's tough and I wouldn't recommend it. I can tell when I'm over or under nurished....

You can read all the books and journals you want, but they are simply trying to sell something. Talk to a specialist who works with world class athletes for the "real" answer. The diet above is coming from an agreement of the Midwest natural bodybuilding champ and an Ironman champ. Of course, the Ironman champ wants me to eat more, but I want to lose more weight.

The fast/slow twitch was not about the actual muscles as much at it was about the actual FUEL needed for workouts.

This wasn't meant to critique my diet/workout as much as it was to get others to think about how to get into the best carving shape and enjoy the upcoming season.

I'm not sure of everyone's optimium diet because it depends upon your goals. But....I will say without ANY doubt, that "getting ripped" is easiest with a very high protein diet and lots of weights rather than endless hours of cardio.

K

[Sinecure]

I rode my bike to work today (around 6 miles each way)

Then I ate a Six Dollar Burger from Carl's Jr. for lunch

It made me feel like

How many miles do I have to ride to burn off 1250 Calories (680 Fat Calories) / 76g of Fat that I consumed?

Oh, for breakfast I had two Nature Valley Oats 'n Honey Granola Bars (180 Calories total) plus a cappuccino with whole milk (probably another 110 calories). Who knows what dinner will be. One of my favorite easy meals is a bag of Edamame from TJ's. Lots of sodium in that, who knows how many calories.

I wonder if I'll have made any progress towards my weight losss goal today. If not, at least my legs might be a bit stronger (its mostly uphill going home).