Maintenance Advice of a Different Nature

So, it's on to week 10 of maintenance, and I have been successful in
keeping my 50 lb loss off for the moment. Something I never
did on previous diets because I didn't have a "strategy", I think.

So successful, that, believe it or not, much to my dismay, I have LOST
2 pounds over that 10 week period.

This is not something that I want to do. I'm currently at 146 lbs,
which, by the governments BMI standards, is OK, but my ribs
are showing, my iliac (top of my pelvis) sticks out big time, and I
can even see/feel veins on my stomach. I feel bones
in other parts of my chest, and feel muscles in my legs that I didn't
even know I had!

In fact, I actually WANT to increase my lean muscle mass by 10 pounds.
This would bring me up to 155, which is still plenty good
for a 5'10' 45 year old male.

During this 10 weeks of maintenance, I've gone to the gym every
weekday, and usually one weekend day (except for Thanksgiving,
Christmas, New Years, etc) and either lifted (3 days a week) or done
cardio (30-50 minutes of treadmill at 6 mph), or the
ocasional swim (boy is THAT ever exhausting).

But, in the 10 weeks, my measurements (biceps, thighs, waist, pecs,
etc.) have not changed. In some cases, have even
gone DOWN.

My basic problem is, I think, I need to eat MORE (and lift heavier
weights also).

But, I want to find a decent food to eat that isn't "bad" for me. I
do NOT want to start eating bacon, or butter,
or whole milk, or ice cream, or pizza, or drinking alcohol, or
whatever.

What I eat now, pretty much are a lot of "whole" cereals for
breakfast, salads, beans, brocolli, fruit, tuna, salmon, some chicken,
pork, or lean beef. And I'm FULL.

I have not tried "protein shakes" yet, and do not exactly relish (no
pun intended) the thought.

Anyone have any suggestions in how to increase my caloric intake of
"good for you" foods without getting too full,
or increasing my fat intake dramatically?

Thanks for your input,

Jeff

(JR) wrote in
om:


Anyone have any suggestions in how to increase my caloric intake of
"good for you" foods without getting too full,
or increasing my fat intake dramatically?

Thanks for your input,

Jeff


hi. I would suggest maybe adding some sort of nuts:walnuts,almonds, ect.. and
maybe add some olive oil to your veggies or salads. these are high in
calories and high in fats ((good fats)) polyunsat and monounsat. just a 1/4th
cup of walnuts are right at 200cals and very high in good fats!!

keep up the good work!!


365/223/200

JR wrote:

I have not tried "protein shakes" yet, and do not exactly relish (no
pun intended) the thought.

I like the Myoplex protein shakes.

Anyone have any suggestions in how to increase my caloric intake of
"good for you" foods without getting too full,
or increasing my fat intake dramatically?

Drink skimmed milk. Add more healthy fats. I like Toasted Sesame Oil
from Eden Foods sprinkled on veggies or rice. Someone else suggested
nuts and I agree with that, too.

Dally

"JR" wrote in message
om...
So, it's on to week 10 of maintenance, and I have been successful in
keeping my 50 lb loss off for the moment. Something I never
did on previous diets because I didn't have a "strategy", I think.

So successful, that, believe it or not, much to my dismay, I have LOST
2 pounds over that 10 week period.

This is not something that I want to do. I'm currently at 146 lbs,
which, by the governments BMI standards, is OK, but my ribs
are showing, my iliac (top of my pelvis) sticks out big time, and I
can even see/feel veins on my stomach. I feel bones
in other parts of my chest, and feel muscles in my legs that I didn't
even know I had!

In fact, I actually WANT to increase my lean muscle mass by 10 pounds.
This would bring me up to 155, which is still plenty good
for a 5'10' 45 year old male.

To gain, you need a surplus of calories. Lift heavy, lift often, eat more.
Somewhere between 15-20 cal x current bodyweight. You WILL gain back some
fat - but it doesn't sound like that will hurt you too much. The trick is
to minimize fat gain and maximize muscle gain.

It's easy to eat more calories! Start eating peanut butter, essential fatty
acids, olive oil, etc. These all contain healthy fats - they are good for
you. You also want to get adequate protein, so keep up with the tuna,
chicken, lowfat dairy consumption. Try to get about 1g of protein per lb of
lean body weight.

det

In article , JR
wrote:

So, it's on to week 10 of maintenance, and I have been successful in
keeping my 50 lb loss off for the moment. Something I never
did on previous diets because I didn't have a "strategy", I think.

So successful, that, believe it or not, much to my dismay, I have LOST
2 pounds over that 10 week period.

Often weight loss continues beyond the reduction diet and through the
initial stages of maintenence. I doubt that you will continue to lose
if medical factors have been ruled out and personally would not add as
the additional food for another three or four weeks.

--
Diva
******
There is no substitute for the right food

determined wrote:

It's easy to eat more calories! Start eating peanut butter, essential fatty
acids, olive oil, etc. These all contain healthy fats - they are good for
you. You also want to get adequate protein, so keep up with the tuna,
chicken, lowfat dairy consumption. Try to get about 1g of protein per lb of
lean body weight.

I had this problem with my 30 pound four year old: we had to get more
calories in him, but I didn't want the calories to come from saturated
fats (like cheeses) or from trans-fats (like crackers and cookies.)

So I started putting peanut butter on everything: he had tubs of it to
dip his apples and carrots into at lunch, for example. (He won't eat
sandwiches.) I also started putting ground flaxseed on everything - his
morning oatmeal, his yogurt cups, etc. And I also started giving him
eggnog made with lowfat milk. He's growing nicely now.

Dally

My suggestion would be to add the extras back in, cheese on salads or
on the veges, nuts, slightly bigger portions of fish poultry or lean
meats. Consider adding snacks between meals such as yogurt, dried
fruit, maybe juice or a smoothie. This will also add some extra
protein which may help with the muscle building, try adding 100 to 150
cals a time and see how you body adjusts, then if necessary add some
more. I really hope to be in your situation one day so let us know how
you get on. I have to work ( hopefully by sommer) on my "maintainance
strategy" so any hints will be good.
Michelle
Ozzie in Switzerland

WW WI 69.8 / 64.8 / 61kg 134 lbs

On 20 Jan 2004 08:05:13 -0800, (JR) wrote:

So, it's on to week 10 of maintenance, and I have been successful in
keeping my 50 lb loss off for the moment. Something I never
did on previous diets because I didn't have a "strategy", I think.

So successful, that, believe it or not, much to my dismay, I have LOST
2 pounds over that 10 week period.

This is not something that I want to do. I'm currently at 146 lbs,
which, by the governments BMI standards, is OK, but my ribs
are showing, my iliac (top of my pelvis) sticks out big time, and I
can even see/feel veins on my stomach. I feel bones
in other parts of my chest, and feel muscles in my legs that I didn't
even know I had!

In fact, I actually WANT to increase my lean muscle mass by 10 pounds.
This would bring me up to 155, which is still plenty good
for a 5'10' 45 year old male.

During this 10 weeks of maintenance, I've gone to the gym every
weekday, and usually one weekend day (except for Thanksgiving,
Christmas, New Years, etc) and either lifted (3 days a week) or done
cardio (30-50 minutes of treadmill at 6 mph), or the
ocasional swim (boy is THAT ever exhausting).

But, in the 10 weeks, my measurements (biceps, thighs, waist, pecs,
etc.) have not changed. In some cases, have even
gone DOWN.

My basic problem is, I think, I need to eat MORE (and lift heavier
weights also).

But, I want to find a decent food to eat that isn't "bad" for me. I
do NOT want to start eating bacon, or butter,
or whole milk, or ice cream, or pizza, or drinking alcohol, or
whatever.

What I eat now, pretty much are a lot of "whole" cereals for
breakfast, salads, beans, brocolli, fruit, tuna, salmon, some chicken,
pork, or lean beef. And I'm FULL.

I have not tried "protein shakes" yet, and do not exactly relish (no
pun intended) the thought.

Anyone have any suggestions in how to increase my caloric intake of
"good for you" foods without getting too full,
or increasing my fat intake dramatically?

Thanks for your input,

Jeff

"alien" wrote in message
. ..
(JR) wrote in
om:


Anyone have any suggestions in how to increase my caloric intake of
"good for you" foods without getting too full,
or increasing my fat intake dramatically?

hi. I would suggest maybe adding some sort of nuts:walnuts,almonds, ect..
and

ALready do eat almonds daily. Guess I could put some walnuts or sunflower
seeds in my salads.

Not interested in oily dressings. Since I've started eating better, the
thought of oily, greasy foods turns my stomach.

200/146/150

"Dally" wrote in message
...
JR wrote:

I have not tried "protein shakes" yet, and do not exactly relish (no
pun intended) the thought.

I like the Myoplex protein shakes.

I might try them. I was a bit turned off by Myoplex (and a whole host of
other things too), since I perused the "Body for Life" book and saw all
sorts of product endorsements in them, including Myoplex.

Yeah, I'm gonna lift weights and say "Body-for-Life" as I do it.


Anyone have any suggestions in how to increase my caloric intake of
"good for you" foods without getting too full,
or increasing my fat intake dramatically?

Drink skimmed milk.

Well, I never have actually drank glasses of milk since I was a freshman in
college, 25 years ago, but I DO use 1% milk in my coffee, on my cereal, etc.

Add more healthy fats. I like Toasted Sesame Oil
from Eden Foods sprinkled on veggies or rice.

I might try a sesame oil salad dressing. I saw a recipe for that somewhere
once.

But, in the 10 weeks, my measurements (biceps, thighs, waist, pecs,
etc.) have not changed. In some cases, have even
gone DOWN.

How about your strength. How much can you lift now vs. 3 months ago.

Yes, I am lifting heavier weights now, BUT, in the beginning, I wasn't
lifting to failure, and in a lot of cases, I'm not now, although the weights
are much more challenging now.

or whole milk, or ice cream, or pizza, or drinking alcohol, or
whatever.

how about bananas and fish (which I see you mentioned).

Not a big fan of bananas. But I eat a lot of fruit anyway.