Losing Fat The Sub-Optimal Way
Fill your freezer with chicken breast portions and frozen fruit for smoothies because that’s all you’re going to eat for the next year.
Yeah right! I don’t think so somehow.
OK, so those choices can be good and delicious but oh, so, boring, if eaten day after day.
I’ve seen so many fitness sites that tell you to eat a teaspoon of peanut butter with a stick of celery at 10.30 am and then you can treat yourself to dry chicken breast and rice cracker for lunch, I mean, whoop-dee-doo – that’s something to look forward to and no mistake. Not.
Picture: ishdia
As I’m trying to build a sustainable and enjoyable lifestyle rather than embarking on a fad diet regime, there has to be some variety to keep me interested and keep me on plan. My diet, in its broadest meaning, has to include things I like to eat even if they’re not perfectly nutritionally balanced.
Those ‘serious’ about weight loss and fitness will tell you that you NEED an optimal diet. One calculated to the last calorie and comprised of the ideal balance of Carbohydrate, Protein and Fat. Maybe that’s true if you’re setting out to be a semi-professional athlete but if your goals are not quite so lofty and your life doesn’t revolve around fitness and diet then you can chose the next best option – a sub-optimal approach to fitness and diet.
Get Fit – Lose the Fat – Do it the Sub-Optimal way
This still involves making better choices, it still involves making sacrifices and comprises but it’s easier to sustain and the results can be good.
How do I know this? I’ve done it.
Last year I got down from 205lbs to 183lbs taking the sub-optimal route.
I exercised for 30 minutes a day, and I still ate things like bacon sandwiches, tuna mayo, pasta, cake and pretty much anything else I wanted – and best of all I still had sugar in my tea. Woo hoo!
All I had to do was moderate the quantity of food I ate.
So if it worked…. why do I need to lose the weight again?
The problem was not the diet, the exercise or the lifestyle, but more to do with the fact that having been thrown off the horse when I got some bad news about a posting at work, I failed to climb back in the saddle quickly enough. I let my state of mind govern my actions. That’s my Achilles heal. The rest of it worked and worked well and I’m so confident it works, I’ve jumped straight back into it.
How It’s Achieved
The method isn’t super complex…
The daily intake of calories necessary to maintain my weight (6ft, male, 200 lbs) is approximately 2600. I used an online calculator.
To lose a pound of fat I need to burn approximately 3500 calories.
Therefore I need to reduce my calorie intake by 500ish calories a day and exercise enough to burn 500ish extra calories a day to get somewhere near a 2 lb loss each week.
Both of those goals are achievable (for me) and won’t result in me starving myself, depriving myself or working-out for hours on end.
At this point I would stress that you can seriously stall your progress by eating too little and exercising too much. I know this because I’ve done it.
I’m also aware that my analysis above is greatly oversimplified but for what I’m trying to do and the way I’m going about it, it doesn’t need to be an exact science.
The general principle of what I’m trying to do here has already been stated on this site: Eat less, move more.
Ok, so you need to have a rough idea of the caloric content of the foods you’re eating. But it can’t harm to educate ourselves about what we’re consuming, or asking our families to consume. It takes a little while to adjust to these measures especially if you have to research the calorie content of certain foods, but once you’ve done this for your ‘core diet’, you can pretty much work by guestimation and making minor adjustments after that. This is NOT calorie counting though. It’s best guess estimation of portion size – mainly so that you don’t underfeed yourself!
I stress again that this is not an exact science at this level – there’s wriggle room.
Here’s what I want to achieve:
I want to get down from 200 lbs (198 as of yesterday’s weigh-in) to 173 lbs without losing any muscle in the process. I’m looking to lose the weight at the rate of 1.5 to 2 lbs per week through a combination of caloric deficit and moderate exercise. I believe I can do this in 14 weeks but this is an aiming point not a deadline.
Exercise:
- I walk the dogs daily anyway so I’ll continue to do that
- I’ll run three times a week (usually 1.5 miles)
- I’ll do bodyweight exercises three times a week (to maintain what muscle I already have).
Diet:
- I’ll eat three main meals a day
- And three snacks
This will be my baseline to work from not a set of cast iron rules. Remaining flexible is key, so that I can adapt when appropriate. I’ll be throwing in extra bits and pieces for the sake of variety and sanity but first I need to get on with achieving the baseline.
I intend to write about what I’m doing most days. The public scrutiny will keep me honest and the support will keep me on track. The only delay might be in us trying to hive off part of the website to do it, so that the front page isn’t littered with my ramblings.
I’m going to take photos throughout the process and post the pictures up on the site. The plan is I’ll see a change and be motivated to continue. I hope you’ll also see the changes and feel free to comment on what you see. And please do give feedback. Keep in mind though that I can’t alter my genetics! I just have to make the best of what I’ve got.
For what it’s worth I can see beneath the fat to the potential, and that drives me to achieve my goal.
Yes, I’ve got bed head. Yes. I’m pale. No, I won’t be shaving my chest. 
And I wore my ‘Boden’ boxer shorts deliberately to take attention away from my love handles.
Without further ado… here are the before pictures:
NOTE: Picture Removeded (apologies)
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38 Responses to “Losing Fat The Sub-Optimal Way”
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Let me be the first to say OH MY GOOD GOD IN HEAVEN!
Dave, you are the man. You are the MAN!
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David Fowler Reply:
November 27th, 2008 at 1:50 pm
Haha! I hope that’s a good thing?
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Tara Cain Reply:
November 27th, 2008 at 4:46 pm
If by ‘a good thing’ you mean a thing that makes me SCREAM when I scrolled down the post, then yes Dave it is.
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David Fowler Reply:
November 28th, 2008 at 8:56 am
What? Scream like when you see a good looking movie star??
Excellent plan!
I had to count calories for a little while to figure out how much I was consuming. But I can guesstimate now, too.
Wow those are loud boxer shorts. o.O; But they still don’t quite out do my hubby’s not quite Hawaiian print black and yellow flowered shorts (not boxers). He keeps hiding them and retrieving them from the trash. I haven’t been able to banish them yet…
You’re braver than I am posting pictures.
Avlor’s last blog post..Wii Fit and Blog to Fit Update
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David Fowler Reply:
November 27th, 2008 at 1:53 pm
The boxers come in a pack of three so I’ve got another two pairs to show off
I’m not sure whether I’m brave or brazen. I’m possibly crazy for doing it, but I do so only because I know it’ll make me make the right choices.
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David Wright Reply:
November 27th, 2008 at 1:59 pm
Two more to show off? Well, now THERE’S a reason to keep coming back here!
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David Fowler Reply:
November 28th, 2008 at 8:56 am
You’d better believe it brutha!
Tara Cain Reply:
November 27th, 2008 at 4:47 pm
Two more ‘undies’ shots to come?
Hells bells I don’t know if my poor heart can take it.
DW, I think DF is trying to make himself the Blog To Fit hunk.
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NOT a mankini … that’s all I care about.
Along your portion control theme, people tend to seriously misjudge what a portion of something really is. And who wants to pull out a measuring cup or scales? There are some excellent guestimation tricks: a deck of cards for meat, your thumb for cheese, an icecream scoop for veggies. And when I want potato chips or something when I am trying to lose weight, I count out what the package says a serving is, put them in a nice bowl, and put the rest out of sight. Then I really enjoy those 15 chips or whatever the count is.
Urban Panther’s last blog post..Granddaughter Week
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David Fowler Reply:
November 27th, 2008 at 1:58 pm
It was close call. But I’d stained the straps of the mankini when I spilt runny egg yolk from the fried egg snadwich I was eating. OK, so that was a total lie.
Yeah, I take your point about portion size, it’s easy to get wrong if the you have no idea the calorie value of the food you’re eating. Those are some good tips there, thanks.
Portion creep is also something to watch for, with the portions getting marginally larger every week.
It’s certainly not an exact science, but as you say, who wants to take a measuring cuo everywhere?
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Well done Dave, you’re a brave man stripping down to your grundies for all to see
Go Dave!
notSupermum’s last blog post..Wednesday Weigh-in: Week Two
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David Fowler Reply:
November 27th, 2008 at 3:07 pm
Hehe. Thank you.
I had second thoughts when I looked at the pictures for the first time. It’s not a look I enjoy seeing myself, let alone showing everyone else, but I think I’ll benefit from the ‘exposure’ in a big way, so it’s worth doing. I’m fairly shameless anyway so it’s not too much of an ordeal. Even so….. YIKES!
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Tara Cain Reply:
November 27th, 2008 at 4:49 pm
Err did you say exposure? You didn’t say anything about going that far . . .
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Jesus, you’re brave. Of course you are in far better shape than me. I think the only way you’ll see similar pics of me on this site is if beside me are armed terrorists holding rifles.
I like your plan. Very down to Earth and simple. In other words, just the kind of thing that seems too easy to work, so many people would rather spend thousands of dollars on books, pre-made meal systems, groups, etc…
Today on the news, an anchor stated that the average Thanksgiving meal is 1,900 calories and to burn it off you would need to walk 18 miles.
18 miles for one meal which is not far off in total calories from your typical McDonald’s fare!
Great post. And on behalf of readers everywhere, THANK YOU for not wearing a speedo.
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David Fowler Reply:
November 27th, 2008 at 3:16 pm
LMAO. I can just see you as the character Bruce Willis plays in Die Hard, John Blowhole or something.
You know wearing the sweaty ripped vest and looking tough.
Anyway, that’s enough of my fantasies.
Yes, unfortunately the plan is so simple no one would pay top dollar for it unless I beefed it up somehow and had people chasing their tails and buying supplements that I’d made myself out of sawdust and rabbit droppings.
1900 calories is basically a whole day’s intake. And it’s frightening to think that the fast food stacks up for a similar count.
I’m not brave really, and I hope no ne thinks I’m arrogant but I feel confident I’ll be able to produce the after picture – if for no other reason than I’ve posted the before picture and I dare not fail now!
Thanks man!
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Great post and picture….I like all your suggestions. I heard Dr. Oz say on Oprah 30 minutes of walking everyday is equal to 30 pounds lost a year, even if you eat the same as you are eating – don’t add calories “that is not hunger you are feeling but fat usage!”
I also learned along the way that US restaurant portion size is measured to a 180# 6’2″ male…also in the last 2 years “large” sizing portions has added nearly 2 inches to the size of our plates…this a 210# 6″2″ male…
I found a lovely french breakfast plate, bowl, and side plate which are about the middle of a dinner plate and visually portion my size to that plate…my mind says I am satisfied and cleaned my plate….visually
I love to laugh and you guys are keeping me at a knee slapping level here! Thank you
Patricia’s last blog post..32 Years of Writing
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David Fowler Reply:
November 27th, 2008 at 3:33 pm
Thanks Patricia, I love the walking becasue it also gives me time to think without the usual distractions.
I love to feel hungry but not for too long. About twenty minutes before I’m about ot eat is enough to make me appreciate the meal.
I know that using the smaller plates is not for everyone but it works for me too. This eveing we had a chicken curry fro our evening meal. The portion filled the small plate right to the edges and when I’d finished the small amount of food, it registered in my mind that I was satisfied.
I’m glad you’re enjoying the humor, it makes the task of spilling the truth about ourselves much easier. Long may it continue!
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You’re certainly a brave man, Dave. Reminds me of Stephen Fry’s riposte when asked about his own diet – prepare to be amazed: I ATE LESS FOOD! And as for the pics – who says you’re a beast?
The Dotterel’s last blog post..Card declined!
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Tara Cain Reply:
November 27th, 2008 at 4:51 pm
Dotterel. COOL avatar. Quite appropriate when you dare to call our hunk of the week a beast!
You just wait until he’s at target weight and wearing James Bond’s trunks in a photo on this blog.
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David Fowler Reply:
November 27th, 2008 at 8:50 pm
Oh yeah! I’ve got to get a pair of Budgie Smugglers for the ‘after’ shot! Great idea Tara!!
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David Fowler Reply:
November 27th, 2008 at 8:48 pm
Yeah, Michael Winner was another one with the simple wisdom. He even managed to get a book published off the back of that. I think it was caled the ‘The Fat Pig Diet’.
Mine could be ‘The Fat Beast Diet’.
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Dave, after being that brave, you’re bound to be successful.
Since you’re planning on this being a lifestyle change, you’re so smart to not be fixated on exact measuring sticks for anything. That’s so time-consuming that it’s doomed for failure as a permanent way of life. Of course, it still means there’ll be some strong self-discipline involved, but your plan’s so rational and simple that it’s bound to work! You go, Dave!
Julie’s last blog post..The Smile
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David Fowler Reply:
November 28th, 2008 at 6:10 am
Julie, I’m glad you agree with my methodology. It feels like it right for what I’m trying to achieve at the moment. There may be a time in the future where I need to adopt a more strict approach in order to break a plateau but it would likely be a temporary measure. I’ve got quite a lot of work to do before I can harbour too many thoughts of future goals but never the less I have half an eye trained on the possibilities that lie ahead.
I have a feeling that posting a picture of myself that I don’t really want other people to see will motivate me to achieve. Each week I’ll post another picture for all to see the improvements (I’m deliberately being positive about there being improvements).
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Very good Dave, no tattoos or piercings.
Turf Dad’s last blog post..She’ll Be Home For Christmas…
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Tara Cain Reply:
November 28th, 2008 at 4:34 am
None that we can see Turf Dad.
I’m just saying . . .
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Deconstructing Jen Reply:
November 28th, 2008 at 8:11 am
Thanks Tara, now I’ve got to go dig up a Brillo pad to scrub that image out of my head.
Deconstructing Jen’s last blog post..Happy Turkey Day
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Very sensible plan Dave. Sounds quite workable.
Now those pictures….brave beyond words. A little crazy I think, but brave.
Deconstructing Jen’s last blog post..Happy Turkey Day
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David Fowler Reply:
November 28th, 2008 at 9:39 am
Thanks Jen, it’s a slight variation on what I was doing before, but only because I’ve missed out working with weights.
The modern thinking has it that working the major muscle groups with weights is preferable to cardio for fat loss – I believe it. Unfortuantely I can’t get near a gym so I’ll have to put up with body weight exercises (all part of the sub-optimal approach).
And yes, I’m a little crazy, but there’s method in my madness.
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Good on ya Dave. I am hooked. I am a big sucker for the after pictures that make people go WOW. Expecting to see those from you down the track (no pressure)
I will be cheering for you on the sidelines.
Your approach is good because you are implementing changes that are achievable and realistic for you. The key being for YOU. If you don’t think it will work then it won’t. If you think it will then it will. You are definately on the right track with gradual changes or as you term it the sub optimal way – I would perfer it to be called – Dave’s optimal way.
Leanne Magraith | Forever Change’s last blog post..A Quick Update and A Big Hello to My Friend Ginette
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David Fowler Reply:
November 29th, 2008 at 4:22 am
Leanne!!!!
Crikey, I was ready to claim feed reader bankruptcy this morning when I noticed that you had a new post.
I was only across at your place a few hours ago. I wondered where you’d been and now I know! You’re better now! Yay.
Yeah, I’m afraid I’ve been trying out my headline writing skills with the sub-optimal thing – it seems to work better with Stumble (shameless I know). I love your description of what I’m doing. You’re right. It’s optimal for me. For right now. I can see that it will change as I continue but I can’t let that prevent me from getting on with the here and now stuff.
It’s just a framework really. Something to work around and it’s simple enough to be adapted.
The ‘after’ picture is a big driver in all of this. I keep seeing it in my head and it motivates me to stay with the plan.
I’m a sucker for the before and after pics too, and yours are great. Proof that people can make great changes.
It’s nice to see you back out here!!
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Yes I am back Dave!! I think it is great that you can “see” your after photos. Lots of people wanting to lose weight aren’t able to do this which is a real shame as visualisation is such a powerful tool.
BTW I notice that this article has been stumbled too. Looks like the suboptimal title worked. I am going to make you earn my stumble. I will stumble your after photos – any title will do for that one
Leanne Magraith | Forever Change’s last blog post..A Quick Update and A Big Hello to My Friend Ginette
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David Fowler Reply:
December 1st, 2008 at 6:02 am
I see. Carrot and Srick is it? Hehehe.
I won’t disappoint you. There WILL be an after shot and I look forward to earning your Stumble. I see the Stumbler is from your neck of the woods. You’re not neighbours are you?
I’m off to work on my ‘after’ title right now. It’s imortant stuff you know!! Hehe.
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Dave I totally missed this post and the picture. You are one brave soul. I can see your abs dude. And did you do some manscaping?
DC Urban Dad’s last blog post..I must be nucking futs
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David Fowler Reply:
December 3rd, 2008 at 6:08 am
Hehe. Thanks. I was begining to think it was a mad idea to post the pictures. But your comment about the abs has made my day. I can certainly see what you’re referring and even though it’s just a small glimpse I’m going to hang on to the idea that they’re on their way to being uncovered.
I’ll be posting some more pictures tomorrow, but with just ne pound down as of today’s Wednesday Weigh-In I’m down only a pound so I donlt think there’ll be much difference.
Is manscaping like pubic topiary? If so… no! LMAO.
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