What do you do for diet and exercise?

Best of luck Ken. At some point, you may want to add some resistance training. Muscle consumes more calories for its upkeep and raises metabolism. Even 20 minutes twice a week would probably make a difference. Sorry if this has been raised already. I got to this thread late and I don't have time to read the whole thing!

Jordan

 

Good Luck Ken! Keep us posted. How did you take your body fat measurement? BTW, I am very close to your size and weight.

5' 11" - 180cm
228lbs. - 16.28 Stones
31.8 BMI - According to this, I am Obese. I should have a BMI of 18.5-24.9

 

My bathroom scale has a Body Fat reader in it. It gives me Total Body fat as well as how much of my body weight is made up of that fat. It is very useful.

 

Nice Ken, I have a Tanita innerscan scale here that does the same.
it also tells me my current Age metabolism wise at a certain age your metabolism should be at a certain speed. the scale somehow knows it.

I wont tell you guys what it told me my age was but its pretty sad and I owe it to myself due to a very bad eating style rythm wise.

since then I didnt dare to push that button again....

 

I also have a Tanita scale that tells body fat percentage. My BMI was high enough for me to be diabetic! My doctor told me I have dense bones and that accounts for some of the weight. In fact, he was surprised I weighed as much as I do because my body doesn't show it. Nonetheless, he did tell me it was time to ante up - the numbers don't lie. When a doctor starts throwing diseases at you, it's time to WAKE UP. So here goes, for real..

On another note, I think it's good to start a personal journal. When you put to paper what you've eaten and log your workout, it helps give you control. It'll show you exactly how many changes you need to make and how much progress you've made. When I was really serious about working out, writing everything down was extremely helpful.

 

I'm coming to this thread a little late, but your avatar has me curious, Telly...what are you doing posing with the enemy? What up wit dat?

 

My current regimen:

• Exercise: 25-30 miles/week running; 10-20 miles hiking/week when I can.
• Diet: I keep the fats to a minimum but I'm not militant about it (it's tough to monitor b/c I travel for business). I do try to keep it under 1600 calories/day (I'm a dainty fellow -- 5'6", 138 lbs.). I'm also not eating as much meat as I used to.

I used to be a total gym rat, and a lot bigger -- weights, mostly. But work and a degenerative disk in my neck has since caused me to alter my regimen and body shape. No regrets, though. I'm happy with my current fitness level.

 

With what you're doing? I'd say you were fit. You do any upper body weights at all?

 

I don't think I want one of those scales. Too depressing.

+1 on the journal. I use one religiously. Really helps to monitor progress and see weaknesses in routines.

 

My friends and I were going to the bars on a Sunday afternoon and there he was, just standing there. We bought a disposable camera and took a picture. It seemed like the right thing to do. He was very pleasant and cordial. I don't like any Eagles players but he's always been a classy act.

+1

Finally, someone in this thread who is happy with himself. As for the rest of us - we're working on it.

 

Most of my friends who are NY Giants fans couldn't bring themselves to admit that McNabb's a class act. You're a bigger man than them. :happy096

 

No weights. At least, I haven't gone back to them yet. I do pushups and dips to keep some semblance of tone.

I used to be what's called a hard-gainer -- adding muscle mass was always difficult for me. I could do it, but my life had to revolve around my workouts for me to get anywhere. As I got older, it became even more difficult. You see, we all tend to lose about a 1/2 pound of muscle each year after the age of 20. So about seven years ago I gave up trying to force my body into a shape it didn't naturally want to be in. Now, I let the running dictate what I look like. If that means I'm skinnier than what's typically on the cover of Men's Fitness, so be it.

The most important thing for me now is how healthy my heart feels. Given the history of heart disease with the men in my family, I want to make sure I take care of it. I just wish I could convince my brothers the same.

 

We are the same size now.

I was 250 one time 275 at my heaviest.

17" (was 19) neck
39" (was 44) belly

According to the Navy I am 22% Body Fat. :rofl

Oh well, you call me fat your getting tossed out the window.

 

I'm not saying a word.

Even though I am obese, I admit it. I'm one of the lucky ones that can gain muscle at a moderate pace. Unfortunately, fat can gain just as quickly. My somatotype can be viewed as combination endomorphic/mesomorphic. I will never have a "chiseled" look.

 

I'll add my two cents. I'm coming into this thread late so I apologize if there's any rehashing.

I've used the Fat Smash Diet with great results and I'm not a fad diet person. I don't consider it a fad diet. Yes it does have a 9 day "cleansing" portion (just fruits and veggies) and is low carbsl, but it does work and is based on a healthy diet. Just finished a 6 month long contest based on percent weight loss at work for and I won second prize. I started late and missed first by a pound. Problem is my tastebuds get the best of me. I'm kind of an all or nothing type of person. And now I'm on the "all" side of eating things. I have to get back on the wagon because my cholesterol was high. Doc wanted me to take pills but I said "What about diet to see if it goes down?" She said "No one bothers with diet." Sad but true.

Anyway I've had allergies and stomach issues and since this diet both have been waaaaay better. My job is physical so I've been lazy about the exercise portion. However, I still lost 29 pounds. But like I said I'm sliding back into the bad eating habits again.

The Fat Smash Diet book is cheap and there is a forum on it.

John

 

I have an issue with the BMI index because of how it does not take into affect certain body factors such as bone weight. I am more than willing to admit I am overweight (hence why I am doing something about it) but I find it very hard to wrap my head around being 'obese'. I look heavy.. but I am not huge.

At least I am in good company in my current weight.. hehe..

 

I'm with you on the combo endomorphic/mesomorphic somatotype at this point in my life. There was a time when I was strictly mesomorphic. Genes play a big role in one's muscle growth and fat loss. Fortunately, I have the genes for the chiseled look. In fact, on my dad's side, everyone is in fantastic shape. My 80-year old grandfather has the body of a ripped 40-year old. No exaggeration. The bones aren't as strong but the muscles are there. My mom's side is the more overweight side. They're opposites I know but I think I got fast muscle growth from my dad and slow fat loss from my mom. Sorry Mom.

Not to throw something crazy into the fray but has anyone used colon cleansers? I know some people who swear to their effectiveness. I've tried them a few times but I never drank enough water and/or stuck to the healthier diet.

 

pretty decent Ab excersizes.

I thought to show you all this. its pretty usefull , I know because I do some of these myself aswell.

I might not agree with his acting all the time but I respect him for keeping his body in great shape even at his age he currently is at.

[ame]http://nl.youtube.com/watch?v=tmw4R5RjzqA[/ame]

The website they mention is this which seems pretty interesting aswell I might get the DVD and a training ball for my own gymn at home. very hard to do abs on a ball works Magic !

http://www.coresecrets.com/

 

Rich, sizewise, you and I are similar. I'm 6'1'', and I weigh 230 lbs, but because I have a very big frame, people think I'm even heavier. Thank goodness, I don't have an ounce of fat on me.

 

I had my official weight and measurements test.

5'11"
225 lbs.
18" neck
39" abd.

21.5% Body Fat

Guess this running is paying off.