To expand a little further on yesterday's quick post...
I've always been a heavy guy. I started out as a "husky" kid (G-d, did I ever hate that term!) - always had to shop in that "loser" section of the clothing store, you know the one, where all the butterballs shopped. I could never wear the "in" clothes, partially because we didn't have the money for them but more because they didn't make them in "fat kid" size - apparently it's bad for brand image to have a bunch of lardbutts in your apparel. Go figure.
As I grew up, my weight issues dogged me my entire life. I was chubby in high school, which excluded me from sports (well, that and a complete and utter lack of anything even remotely resembling coordination). I started lifting weights in college, which helped to lose some of the fat and add some muscle, but I was still on the heavy side. After college I took a year off to "find myself" (read: Work a McJob and go out drinking with my buddies every night), which undid all the working out I did in short order.
Graduate school was high stress, which led to stress eating (comfort food). Add to that getting engaged, then married, which I will be the first to admit took some of the pressure off me as far as getting fit. No reason to worry too much about gaining 10 pounds if you're not hitting the dating scene, right? Yeah. Well...
The next step was to move onto {cue ominous music} "real life" - my first real (professional) job. Almost immediately we began building a house and planning a future together. Started thinking about kids. That sort of thing. Changed jobs after a layoff (mondo stress, especially with a shiny new house and shinier mortgage). New job was also straight desk time - no more working in the lab, which meant even less physical activity.
Then my wife got pregnant - MAJOR "sympathy" weight gain. The dads out there are nodding their heads (and possibly staring at their midsections) - basically, you want to be a good husband, right? So when your wife gets the hungry horrors at 2AM and sends you out for late-night take-out, you get yourself a snack or two "so she doesn't have to eat alone"... Or you do things like deliver a super-extra-deluxe chocolate milkshake to her at work (to the extreme envy of her co-workers) and, naturally, have one (or two) for yourself...
Then I quit smoking. More weight gain as I replaced the oral fixation of smoking with whatever yummies I could cram in my gullet. Wanted to make sure I was off the butts before my son was born. A year or so later I was diagnosed with borderline high blood pressure. With a family history of heart disease, my doctor (an extra-cautious type to begin with) put me on Lisinopril to control my blood pressure. This was the start of my journey to present. Going on a daily medication for something that had never been a problem but was clearly exacerbated by my porkitude...
Then another pregnancy. And then...
I came within a hair of 300 pounds. That was my second major wake-up call. I'd always been heavy, but this was getting into the realm of not simple obesity, but morbid obesity. This was serious. I started making some small changes to my diet; I started riding my bike more often and taking the kids for walks more. The weight dropped down about 20 pounds and then stayed put.
And two and a half years ago I made the decision to get serious about losing weight.
It started off as a group exercise - I, my wife, her two sisters, one brother-in-law, and her mom were all going to lose weight together, posting our cumulative weight loss in supportive e-mails. We had friendly competitions to see who could lose the most in a given month, that sort of thing. I started it off as the "Pound-A-Week Club" - my goal was to lose a pound every week.
And in the first four months I lost 10 pounds. Made of fail...
But something happened while I was losing those 10 pounds. I started getting into the diet thing. I had opted for permanent diet modification rather than a crash diet, as I'd been on, and off, diets all my life. I'd go on rice cakes and grapefruits for six to eight weeks, lose 20 pounds; then I'd go off the diet and back to eating like I always had and gained it right back. So this time, I wanted to change the way I approached eating, rather than simply what I was shoveling down my gullet at a given time.
When asked, by a close friend who was looking to emulate my success, what my secret was, I replied, "I'm being militant about what I put in my piehole".
Lost 70 pounds the first year. My (edit: former) sidebar picture was taken in January 2007, when I dropped below 200 pounds for the first time in my adult life and shaved off the goatee that had been hiding my double (and triple) chins for 13 years.
I started exercising at the start of last year, in a push to get off the blood pressure meds and to start toning up my still-flabby body. Apparently, when you lose nearly 100 pounds, the fat is gone, but the skin is still stretched. Yeah, it's as nasty as it sounds. Started doing sit-ups every night to work the mid-section (and yes, I am aware there's a big debate as to the effectiveness of sit-ups. I like my routine, thankyouverymuch). Also started some light freeweights to lose the turkey wattle under my arms...
All this leading up to yesterday's post. I've been at the same weight for over a year. I've been off the blood pressure meds for nearly a year and a half, and at my last doctor's appointment my blood pressure was actually lower than it had been when I was on the lisinopril. I'm starting to think that this might have taken.
But it does mean that I need to remain vigilant about "being militant about what I put in my piehole". If I start backsliding, going to McDonald's for lunch every Friday or stop skipping the "office cake" (it seems like there's at least three or four birthdays every week around here!), I'll quickly fall back to my old ways, and the weight will come back. So I skip going out to lunch more often. I pass on the cake. I'll have the grilled chicken entrée when we go out to eat. It's a whole lot of little things that add up.
And I like where I am now. I like being able to take my shirt off at the beach and not feel like everyone's starting at the walrus that bellied up to the (sand)bar. I like hearing my son talk about daddy "not being fat any more". I like being able to shop for clothes outside of the "Big & Tall" section - interestingly enough, I'm hitting the other end of the clothing line now, where I sometimes can't find anything in my size. Because everything's too big... That is the weirdest feeling in the fucking world for me, to be rifling through a pile of pants and not be able to get a pair because they don't have them small enough. So much better than, oh, the sizes only go up to 42...
The overwhelming concern for me in losing weight, and for pretty much everything else that I do, is to set a good example for my kids. I don't want them to see daddy as a 300 pound couch potato and think that's what they have to look forward to. I wanted to be able to run alongside my son when he learned to ride a two-wheeler, rather than watching him fall (which he didn't, but it's the thought). I wanted my daughter, who shares my body type (we have no idea where my string-bean son comes from, as there is no one on either side of the family that's rail-thin like he is...) to know that genetics do not mean she's doomed to being heavy.
And I don't want to have a heart attack in my early 50s like my dad.
Along the way, I've inspired a few people with my weight loss. My closest friend in the world, my son's godfather and the father of my only godchild, has lost over 60 pounds. Buck over at Tete-a-tete-tete has lost a bunch of weight as well. Ambulance Driver has been on a quest to reduce his carbon footprint, if you catch my meaning. Several people at work have come to me for tips and hints on losing weight, eating more healthy, and exercise. Hell, I've thought about writing a diet book called "How I Did It" to capitalize on this...
Being healthier for my kids makes it all worthwhile. Knowing I'll most likely live longer, and in better shape, to be there for them makes me pass on that piece of chocolate cake. Helping others along the way is why I post it here.
That is all.
Monday, August 4, 2008
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19 comments:
Congratulations big-time, and good for you!
Great post and very inspirational. I started the year at 296 and I was at 240 this morning. You've expressed the road to enlightenment much better than I could have. If you don't mind, I'll start using the phrase "militant about what I put in my piehole" when people ask me how I'm losing weight...
Well add me to the "inspired by JayG" crowd. Which I mentioned in a post a couple of weeks ago.
I'm avoiding stepping on a scale, but I am riding 14-15 miles per morning on my bike and my clothes are looser and getting more so.
My challenge will be continuing the riding thing into the Winter months.
Inspired by you, I've decided to forego the dog sled from August to next June! ;-)
I'm curious ... how does your piehole intake balance out? I heard someone say, "Fruit before noon" as a rule of thumb when it comes to consumption every day. Of course, if you start with the eclairs at 12:01pm it won't make a damn bit of difference.
So is it strictly volume you started paying attention to at first? What's your most common dinner meal these days?
Many congrats, Jay. I know how hard it is to maintain a regimen, as well as the reward for seeing the benefits of your labor.
You are inspiring! What is an example of your daily diet?
I started walking daily, three months ago. I didn't want to be the family boat anchor on a trip to DC.
I think I like it. I'm still doing it and thinking of ways to fit more into my day.
I think you should write the book.
Thanks lissa!
the snarl,
56 pounds in 8 months is pretty major! Good job, sir!
Feel free to use the phrase, but if I see it pop up on T-shirts I'll expect royalties... ;)
totwtytr,
I still step on the scale every single morning to keep myself honest, but that's just me. Good on you as well!
Liberty,
I sat down for about two weeks before I started the diet and wrote down literally everything I ate. I then researched the caloric intake of every item, then calculated an average daily intake.
At the time, I was sedentary and taking in an average of 3,500 calories. I should have been taking in more like 2200.
I then set my target intake at 2,250 calories per day and worked to stay within that target. After a while, I dropped that down to 2,000, then 1,750, and for a while was only consuming 1,500 calories a day.
I run it pretty much straight off calories, no protein/carbs/whatever. I find it pretty much balances out in the long run..
My most common meal, even now, is a Lean Cuisine entrée and a bowl of steamed veggies (BJs has Birdzeye broccoli florets in a multi-pack... yummy!).
But we'll have burritos, steak, hamburgers, etc.
I just calculate the calories and adjust accordingly. I've been maintaining with 2,500 calories a day the past year.
rw,
Thanks. Coming from you that means a lot.
Now for the next phase: BEEFCAKE! {/Cartman}. Need to add more muscle...
Knitalot3,
Daily diet is something like this:
Breakfast: 2 cups of coffee, one Splenda, 1 tbsp Cremora (60 calories)
Mid-morning snack: 1 red delicious apple (60 calories)
Lunch: Ham, lettuce, and red onion on a lavash wrap with horseradish mustard (200 calories); Cape Cod reduced fat potato chips (100 calories); pickles (20 calories), and a sugar-free pudding (60 calories) & a mini-KitKat bar (70 calories) for dessert.
Mid-afternoon snack: Cup of mandarin oranges (80 calories) & low-fat granola bar (100 calories).
Dinner: Lean Cuisine entrée (220-240 calories), Steamfresh broccoli (120 calories); lavash pita and hummus (100 calories); sugar-free pudding with light whipped cream (200 calories) for dessert.
Evening snack: Bowl of Cheddar Chex mix (300 calories); 2 Kudos bars (200 calories) and cup of Hood Calorie Countdown (50 calories).
Walking is good exercise. I put in 1.5 - 2 miles every morning on the treadmill...
Inspiring story at the right time for me. We share a similar background, and I needed a bit more of a push. Thanks and congrats on your weight loss.
Maybe you need to start the Piehole Militia (TM)! ;-)
Seriously, your story almost exactly mirrors mine (minus the smoking, which I never started, thank goodness). It's sort of eerie to read because it's so close.
I agree with you on calories, it's more about keeping track of that for me than anything else.
I've been doing Slim-Fast for breakfast & lunch (340 calories total, they're moderately filling, and provide good nutritional value and fiber, and if you get the Target brand generic they're ~$1.60/day), a 150 or so calorie snack (usually a couple spoonfuls of peanut butter straight from the jar--a personal fave), and keep dinner between 1000 and 1200 calories (which is actually a lot of latitude, Double Quarter Pounder with cheese, Diet Coke, and medium fries is 1120 calories). On the weekends, I don't do the Slim-Fast and try to stay around 2000 calories.
Advantages are that I want to be around for a while instead of pushing up daisies and it sure is more comfortable carrying a handgun without the fat poking into it...
Thanks for the maintenance advice. I've not really had a great plan for when I hit my goal and knowing your daily intakes helps tremendously.
Great post Jay, Inspiring. It gives me hope. Thanks.
Bravo!
Kickass, dude. I'm proud of ya.
Maybe the inspiration will spread. I went from not being able to get OVER the 200 lb. mark to where I'm at now (230) in about two years. My knees are SHOT to SHIT, and having them hurt all the time makes getting off my fattening arse quite a task.
But maybe not eating like I'm getting paid to would help...
Anyhoo, I'm very glad to see that you're in such great health, and that you've inspired others to do so as well. Good on ya!
tweaker
Thanks for posting that.
Out of curiosity, do you ever get a negative reaction from anyone about the militancy? And if so, how do you counter it?
Keeping it off is the most impressive thing of all. You and Ricky were and are inspirations to me. Although the P90X is way, way the hell out of my league.
I have lost 68.5 pounds and have been in a hold pattern now for this entire year but I am okay with that. I am not gaining and I am not losing but I am not militant about what I put in my piehole either......yet.
I still intend to lose 40 to 45 more pounds. It just may take me 5 more years to do it.
Thanks alot. One of these days my pallbearers will thank you.
Wait, you mean to tell me that this guy had *weight problems?*
Damn, I'm impressed.
Jay,
One thing to keep in mind - and it's tough for some to wrap their heads around- is that in order to gain muscle you must increase caloric intake. Sorry, laws of the human physiology dictates it. Can't put an inch on the biceps taking in 1,500 calories per day; can't be done unless you're three and a half feet tall. As you could tell from my pics, I'd put on a WHOLE lotta fat/weight, but it was a bit deceiving because I'd been on a muscle gaining plan for over a year (post workout drinks were almost 400 calories each!) and knew full well that I'd 'blow up'.
Well, if I were forced to be brutally honest, I didn't think Mr. Belly would be THAT freaking big.
Then, I dropped the calories (great thing about being my size #888,345 is that it takes about 2,400 calories for me to simply exist, so anything below that causes my body to use stored fat - which I had plenty of, baby!) and simply tried to maintain the muscle that I'd gained during the buildup period. That's what 100% of professional bodybuilders do, by the way. That's the only way, actually. Talk to any trainer and ask how to build muscle and they'll all say the same three things: lift, eat, rest. Gotta eat. A lot.
Shortcut: you probably wouldn't have to change your diet except to add in some grilled chicken (if you like, if not some egg whites) and a couple protein shakes per day. Supplements are the way to go. No way I could eat the required 250 grams of protein every day.
In summation: if you wanna grow, you gotta eat. Slim-fast & Jenny Craig are for AFTERWARDS. Getting there means eating & lifting. Tough for some people to accept that, especially after they've dropped a lot of weight by dieting, but that's the only way.
Can't fight the body's physics. You. Will. Gain. Weight. The idea is to make it muscle gain, but you can't make it purely 100% muscle gain along the way.
Thanks very much for that, Jay. My doc put me on Lisinopril almost a year ago, and about a month ago I realised that the morning/evening pill regime had just turned into habit. That worried and upset me, because it makes me feel like I'm just taking high blood pressure as "one of those things" rather than a fault to be fixed.
So I'm starting in on the weight-and-fit thing. Initially, the fitness club I joined tried to get me on cardio machines and treadmills - however, after 15 years of crap diet, too much booze-and-smokes and virtually zero exercise, that was a bit harsh so I've taken to swimming at least every other day.
Also, goodbye beer. See, that's the hard, hard, difficult, bad-hard thing. I love beer. Food isn't really a problem - I don't actually eat that much, and I don't have a particularly sweet tooth. But beer - oh gh0d beer how I love thee. Long, cold, fizzy drink, not to sweet and not too bitter, bringer of happy floating feelings.
And guts. Large, pallid, hairy guts. Damn you beer. Damn you!
I dropped eight pounds the very first week I went without a single beer, as a 2-litre four-pack is equivalent to a 2lb bag of sugar.
8lb in a week.
So thanks for this inspiring post, Jay - you're the first person I've read about who's actually come off BP meds just by living their life right. That's an important thing for me to have read about.
Mark,
I hope like heck you're checking back in because this is somewhat important. Two points. One, you're headed in the right direction (keep in mind that of those 8 pounds you've lost in the first week, about 7.5 are water that you were retaining. Physically impossible to lose 8 pounds of fat in a week). Don't let anything deter you and you'll be fine. Second, and this is of mucho importance: you're setting yourself up for failure if you decide to go cold turkey on that which you love more than anything.
There's no freaking way I'll go without pizza. I just completed a three month diet odyssey & went 89 days in-between slices, which was about 80 days better than my all-time record. I used that end date as my finish line, where I could reward myself with that that I adore: pizza, beer and ice cream.
If you decide that you're going to stop having beer, chances are that you'll reach a plateau on your progress (as we all - every single one of us - do) and will get frustrated and binge. Don't take that bait. Set a goal. Doesn't matter what it is, just set a goal. If it's 5 more pounds for the rest of the month of August (which is a reasonable goal, by the way, don't let that 7.5 pounds of water fool you) then have yourself a few cold ones on Sept. 1 to celebrate. Don't cheat yourself, treat yourself. Too many have tried and failed to go cold turkey on their #1 craving (setting aside addictions & the like, of course).
One day every few weeks will not hurt you. The body's mechanics dictate that if you're used to getting "only" 2200 calories and one day you bombard it with 3500, it'll switch into high gear and get rid of that which it isn't used to (one day only....any more & it'll slow back down & store as fat).
Don't set yourself up for failure by wishing for goals that aren't realistic or attainable. If you love beer as much as I love ice-cream, then it's not realistic to say that you'll never have it again, or only have it a few times a year. You'll make yourself miserable. Life is too short, anyway. If you reach a goal, give yourself the reward.
I mean, I'd swear off sex before I swore off my favorite foods!
Wise words, rw. I'm trying to convince myself that "no beer in the week, but a few at the weekendis OK" isn't actually me being weak and pathetic, just bringing a reasonable balance to my life.
We'll see how it goes!
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