247.3 (Yup…)
There is no real easy way to put it. I am overweight. By how much varies by who you ask and what system you use. First, lets start with where I am at:
Age: 37
Height: 6’3”
Weight: 247
BMI: 30.1
Ok, so we have that all out in the open. At my heaviest weight I was 256 pounds. This was right after I herniated my L4 & L5 discs last August. I have gotten it back down to pre-herniated back levels, but it is obvious that my weight is what is causing the issue. So I really do need to do something. Not just for me, but for my family and the kids I coach. I mean, how can they take a coach seriously who is not fit and able to do all the drills and conditioning that is ask of them.
So where do I go from here? Basically I just want to put this out here. I DO NOT CARE about BMI or Body Fat percentage. I am not trying to win a contest or anything, so I do not care what those levels are at. First, let’s look at what some of the “scales” say.
First is the “People’s Choice” scale. This is basically just an opinion poll of like 2,000 people who say what they think the ideal weight for a specific height is. According to them, I should be: 216 pounds.
Next is the “Medical Opinion” scale. This is basically what a bunch of doctors, who have nothing better to do think. The ideal weight according to them is: 200 pounds.
Last is the “Devine” scale. This is a pretty funny one. Basically it was a scale created in 1974 for medication dosage, but has since been used for ideal weight things. According to the Devine scale, I should be: 186 pounds.
So where does this leave me? Pretty much where I started. I want to be where I feel healthy and have energy. So here it is…
My big “number”: 220 pounds this year and walking around at 200 pounds by this time next year.
Now, here is the catch. I have tried it all. It all boils down to the following; I have no motivation. So instead of doing it all cold turkey and all gung-ho like normal, I am going to ease in to it. Here are my phases:
Phase #1 (Now – Oct, 2011)
1. No meals after 8 pm (maybe some snacks, but nothing large).
2. Breakfast every day
3. 3 meals a day plus 3 snack periods
4. No change in where I eat, just portion size
5. 2 “Cheat Days” (remember I said I am not doing this cold turkey??!?!)
6. Volleyball and gym the same as it is now (whenever, no schedule)
Phase #2 (Oct – Feb, 2012)
1. All that is in Phase 1 plus these changes
2. 1 Cheat day (Getting there)
3. Weight room 3 times a week
4. Cardio program
Phase #3 (Feb – May, 2012)
1. All that is in Phase 1 plus these changes
2. 0 Cheat days (hopefully)
3. Weight room 3 times a week
4. Volleyball skill training 2 times a week
5. Jump program
There you have it. I am hoping that easing in to it will help me. Who knows. But I have nothing to lose, but a huge gut.
2 comments
Leave a Comment
Dude, having a game plan is half the battle. I’m not where I should be now but a few years back, I weighed myself on New Years Day and I was 220lbs. (I’m a hair under 6′) and I had enough. (This worked for me.) I cut out as much fat as I could and let myself get full. If you eat just one plate (I’m notorious for going for 2nds) and wait 20 minutes… you’ll find you get full! I swear I could win all those damn eating contests cause I can pack it away so it was tough for me but worked. I did what you are doing…. eat breakfast, lunch and dinner with snacks between the 3. I had one cheat day and with no exercise, was buying new pants and belts by April. Also, I recommend cooking as much as humanly possible. Buying food out is bad but when I did… I toughed it out and bought “grilled” over fried etc…. Also, the eating late thing I totally cut out. Just drank crystal light iced tea or lemonade whenever I felt the urge for a snack…. well good luck and God speed! I can tell you, I felt so much better when I dropped a few and I know you will too!
Breakfast is very important. Try to eat (anything! It doesn’t have to be the healthiest, but it should be filling) within 2 hours of waking. This kick-starts your metabolism.
I also recently cut out eating after 9 p.m. (I have a popcorn problem.)
Some fun facts: A McDonald’s bacon, egg & cheese McMuffin is practically health food. When you crave something junky, go for this on your way to work.
Allegedly, alcohol slows down your metabolism for up to a week. I don’t like this fact, and I really don’t do much about it, but it’s good to remember that beer, wine, etc. has calories, too.
I’ve found a lot of good information through Eat This, Not That (via Men’s Health), especially if you tend to eat out a lot.
Good luck! You have a good plan, but don’t deprive yourself (still keep that cheat day in Phase 3).