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Posts by john_liu

User's Posts | User's Topics

Forum Topic Date Replies
Weight Loss Having trouble keeping up with calorie intake. Apr 07 2014
04:21 (UTC)
Oh, be prepared to gain weight for while as you gradually eat more, and go from deficit to maintenance. Your body has adjusted to surviving on too little, when it gets more it will gratefully and energetically try to store it up. Don't worry. You are not overweight, quite the opposite. Your "problem" is that the weight you have is too much in fat and not enough in muscle. So focus on the resistance exercise (and cardio, you need that as well) and changing your shape/composition, not on holding to an exact weight.
Weight Loss Having trouble keeping up with calorie intake. Apr 07 2014
04:13 (UTC)
I don't know anything about HIIT.

The usual lifting advice is that to build muscle, one would ideally lift "heavy", which is relative to the person, being a resistance that he can only lift (or pull, or push, whatever) 8-10 repetitions before "failure" (unable to do the next rep). I think that is true, but for "beginners" I also think that most any resistance exercise is good, even if you're doing more reps with lighter resistance than the ideal. As you get stronger and the exercises get easier, continually make your exercises harder, by adjusting the angle, switching to floor push-ups, etc. Keep challenging your muscles. Eat enough protein too.
Weight Loss What typical foods are on the A-List? Apr 06 2014
23:52 (UTC)
I like roast pork belly, and stewed oxtail. I'm quite sure those are on the A list.
Weight Loss binged through the morning, how do i make it the rest of the day Apr 06 2014
23:49 (UTC)
You are underweight. You are not fine. You don't look fine. You don't feel fine. You are hostile. You should eat more today. You should eat more tomorrow. You are annoyed. You are annoying.
Weight Loss Having trouble keeping up with calorie intake. Apr 06 2014
12:18 (UTC)
Your self description is unusual. 6 feet tall but only 160 lbs, BMI 21.7. That describes a slender man. Man boobs, fat man's belly, double chin, skinny arms and legs. And people have called you "obese". Hmm.

The description is of a "skinny fat" person - very little muscle, maybe poor muscle tone, and a significant amount of fat, concentrated on the abdomen.

A skinny fat person should not eat at a deficit, as you are doing. Deficit plus only cardio exercise is causing your body to consume its muscle, while preserving its fat. As far as your body "knows", it is solely starving and you have no need for muscle, so it is holding on to its fat reserves for as long as it can. You are getting less healthy as you continue this.

Muscle is necessary. Not because we all need or care to lift heavy things and look buff, but because we are all getting older, and with age comes sarcopenia or age-related muscle loss. A man who forces his body to eliminate muscle through prolonged semi starvation will arrive at his 50s, 60s and 70s with so little muscle that he will find himself old and weak well before he should have, or could have. Plus, he'll have spent his whole life looking, well, as you describe yourself. You don't, it seems, like it.

You should eat at a maintenance level and do resistance exercise. The resistance exercise tells your body it needs muscle. The calories and protein give it fuel to build that muscle. If you're allergic to gyms, you can start with simply bodyweight exercises. Push-ups, planks, squats and so on. Watch a Pilates video. Etc.

Weight Loss Help Picking Goal Apr 06 2014
00:25 (UTC)

You are a man, not old, tall, and active.  Your body needs more food than most of the people on this forum, who are mostly women.  

Weight Loss Help Picking Goal Apr 03 2014
03:32 (UTC)
And if you are weak on the bike, weak with the weights, then adjust up (your eating).
Weight Loss Help Picking Goal Apr 03 2014
03:30 (UTC)
Glad you have the scale and thus a weight number to use.

The body fat % measure is approximate. If you measure first thing in the morning, after you pee, before you eat or drink, the BF% (and weight) will be most consistent. Not necessarily accurate. Meaning, if the scale shows your BF% goes down 5 points from 30% to 25% over some months, then it probably did go down 5 points, more or less, but it might be from 34% to 29% or from 28% to 23%. Even so, the BF% measurement can fluctuate 1-2 points from day to day, depending on hydration etc (and weight can fluctuate 1-2% of body weight).

Basically, I would not get too hung up on the exact BF% number (or weight number) every day.

That said, 30% BF%, at 255 lb and 6' 3" sounds reasonable enough, could be pretty right.

Okay, how much weight to lose? First, I don't think you have a huge amount to lose. You are a tall guy. Most guys I know who are 6' 2-3", at 200 lb they look really good, and if they are quite muscular, then at 210-220 lb they look good. So I think maybe losing 30-50 lb is what you'll ultimately do.

For now, I'd shoot for losing 20 lb to start, while lifting weights to preserve muscle and make as much of the loss as possible be fat. Then you can see how you feel and look and decide where to go from there.

I don't know what calculator is "best". A BMR of >3,000 can't be right. I think more like 2,200 sounds right. All the calculators are just estimates. Use one, decide on an amount to eat (not less than BMR, since you are exercising too), and see what happens. If you aren't losing weight, adjust.

Weight Loss carbs: vegatables or whole grains? Apr 01 2014
17:20 (UTC)
Thought of this thread while eating my brunch. 1 cup spaghetti, some mushroom sauce, a salad of 2 cups julienned beets and 1 cup julienned carrots with a vinegar dressing. About 450 cal, and felt like a significant volume of food - 4 cups worth.
Weight Loss Anyone doing herbalife??? how's it going?? Mar 31 2014
03:34 (UTC)
Lost 22 inches?
Weight Loss goodbye 200s!!!!!!!! Mar 30 2014
12:45 (UTC)
You're doing great! 2014 is going to be a big, big year for you. Or maybe I should say a small, small year. You know what I mean.
Weight Loss Anyone doing herbalife??? how's it going?? Mar 30 2014
00:17 (UTC)
Get a good blender, make your own shakes, a gallon per batch, keep the batch in the refrigerator, and pour yourself a thermos or bottle full in the morning. It will cost far less and be better than Herbalife packaged shakes. Those shakes are very profitable for Herbalife and very expensive for you: think about it, they have to be profitable for the rep when he sells them to you, and for Herbalife when they sell them to the rep, so you are paying double profit. And like other commercially packaged products, the Herbalife shakes are manufactured to have very long shelf life using ingredients, preservatives, and stabilizers bought in industrial quantities. Pretty much the opposite of eating natural, whole, basic food.
Weight Loss carbs: vegatables or whole grains? Mar 28 2014
11:59 (UTC)
Good way to make space in a crowded gym!
Weight Loss Body Fat/Body Composition Mar 28 2014
04:41 (UTC)
Found this thread discussion of bodyweight exercise money-advice
Weight Loss carbs: vegatables or whole grains? Mar 28 2014
03:00 (UTC)
Ah, I missed the legumes. Some tasty eats in that food group! Still, 1500 cal is almost 7 cups of cooked lentils . . .

Weight Loss Dramatic body fat loss - don't understand? Mar 27 2014
23:45 (UTC)
The BIA scales like yours are sensitive to hydration among other things. If you weigh in the morning, after peeing, before eating or drinking, the measurements will be more consistent. Or simply use skinfold calipers or your eye or a measuring tape, to judge your progress.
Weight Loss carbs: vegatables or whole grains? Mar 27 2014
17:47 (UTC)
1500 cal/day of carbs is an awful lot of vegetables . . . With that target for carb calories, I think that, simply as a practical matter, you may want to get some of those carb calories from grains.
Weight Loss Body Fat/Body Composition Mar 27 2014
04:46 (UTC)
A Smith machine sounds just fine.
Weight Loss Does anyone fluctuate 5 pounds during the day? Mar 26 2014
21:45 (UTC)
Hmm. I agree weight fluctuates during the day and that one should weigh oneself in the morning after peeing and before eating or drinking for the most consistent measurements. Even with that, weight will fluctuate from day to day. For example, in the past couple weeks I've seen from 184 to 188 in the mornings, and if I'm, say, 186 in the morning I'm usually 188 or more in the evening. Therefore, my personal experience is that fluctuations of +/- 1% of bodyweight should be ignored as just "noise".
Weight Loss Body Fat/Body Composition Mar 26 2014
21:34 (UTC)
Do you have access to a gym at your school or university? That would be one inexpensive route to weight training.

Alternatively, there could be a community center gym, YMCA or similar. The community center near me has a weight room that puts many a commercial gym's facility to shame.

Alternatively, I think a lot can be done at home with bodyweight and a few inexpensive items. Browse (Google, YouTube, etc) on what can be done on gymnastic rings w/ straps ($30 online, can be mounted in most doorways with standard moulding, use for push-ups, flys, planks, reverse pull-ups, ring sits) and pull-up bars ($30 as well, can also mount in a doorway, use for pull-ups w/ or w/o elastic band assists). You don't need any special equipment to do squats, lunges, etc. Sloooow one-legged squats (pistols) are plenty hard without any added weight.

I realize the advice here is always about lifting "heavy" weights, but one's own body is pretty heavy, even for someone as small as you. Certainly bodyweight is heavy enough to start out with.

When you want/need free weights, Craigslist always has people selling weights - bars, plates, dumbbells - for cheap. You don't need a huge set. Probably can start off fine with a bar and 60 lb of plates. Bet you can find that for $40 if you look for awhile.

Commercial gyms frequently have introductory free sessions, even with trainers. You can pretend you're interviewing gyms to join, do a couple free sessions, figure out what range of weights you will want, then go Craigslist shopping . . .