Losing weight in short time

loz

Hi All,

I need to lose approx 3 KG by early Aug for a sporting event, not for any cosmetic reason.

Im 5 foot 11, 81 and a half KG as of tuesday ( and been stable at this for years ) , need to get down to below 80 KG.

Current regime - Taekwondo and BJJ twice a week ( Tue/Fri ) fairly intensive workouts,

Rest of week ( mon, wed, thur ) go gym at lunch, normally 20 minutes treadmill, 20 minutes bike, bit of Ab work, sometimes some quite light weights ( 3 x 10 bench press ( much less than my bodyweight) , standing curls, concentration curls etc, tricep pushdown thingys on machine, military press etc )

Normally takes around an hour

sunday - hillwalking normally between 4-8 hours 5 to 10 K

Should i scrap the weights and do more carido to do this ? should change the cardio from 40 minutes monotomus running and cycling to something else ? - heard a little about HIIT on this forum - would this be better ?

Any advice appreciated.

Dragan

Hey Loz,

you really gotta look at your diet my friend, post that up, any changes made there will be the one that lose you the weight. Your a pretty active guy so i would stick with what you do right now.....we can have you lose fat, not muscle, give you an edge in the comp!!!

loz

Hmmm,

Wanted to avoid that - as im a fairly habitual snacker.

I'll post yesterdays

09:00 coffee and a choco covered cereal bar
10:30 branflackes with a chopped banana ontop - skimmed milk - more coffee
13:00 (after gym ) salad ( no mayo crap etc ) with salmon - then bowl of friud salad ( i have salad lunch most days )
19:00 chilli + boiled rice - bout 4 slices white bread with floro proactive.
22:00 pile of biscuits and glass of full fat milk ( dont get skimmed at home :-( )


dinners are normally things like chilli, spagbol, various curries, lasagne, stirfries - all fresh meats, peppers, oinons etc, but jars for sauces - mainly due to convenience by the time we get home from work etc.

tue/fri dinner i dont get till 21:30/22:00

snacks at night vary from a few bicuits, to tuna sambos, pile of cheese , pate etc...

justsomebloke

loz wrote:

Wanted to avoid that - as im a fairly habitual snacker.

if you really do want to lose the weight (is it to drop a weight category) then diet is going to be the best way of doing it and you are going to have to be strict otherwise you will probably jsut snack more as you exercise more.

loz wrote:

I'll post yesterdays

09:00 coffee and a choco covered cereal bar
10:30 branflackes with a chopped banana ontop - skimmed milk - more coffee
13:00 (after gym ) salad ( no mayo crap etc ) with salmon - then bowl of friud salad ( i have salad lunch most days )
19:00 chilli + boiled rice - bout 4 slices white bread with floro proactive.
22:00 pile of biscuits and glass of full fat milk ( dont get skimmed at home :-( )


dinners are normally things like chilli, spagbol, various curries, lasagne, stirfries - all fresh meats, peppers, oinons etc, but jars for sauces - mainly due to convenience by the time we get home from work etc.

tue/fri dinner i dont get till 21:30/22:00

snacks at night vary from a few bicuits, to tuna sambos, pile of cheese , pate etc...

ok if you are serious about losing the weight there is a few things i personally change get rid of the breakfast bar have porridge/ sugar free museli first thing in the morning. This should be your main complex carb source for the day. If possible try and go to the gym an hour or so after this then after your workout a couple bits of fruit. Then in your post work meal have some starchy carbs rice, spuds and some more meat. at around 4 snack on some veg/fruit. Then for dinner i would something like fish and a mound of veg at least get rid of all that bread. Then at night snack on chicken, turkey, some scrambled eggs. what ever you do get rid of the biscuits


So basically what you should be looking to do is upping your protein while taking out quite a bit of the carbs you have. You mighn't like it and you may need to add some more carbs based on your energy needs but it is probably y the best way to lose the couple of extra pounds while at the same time limiting muscle lost. I would also advise to get a fitday account to monitor your daily calorific rates

Dragan

Everything JSB advised should get you where you need to be. 3KG is really very little, and those changes will strip the weight off you.

loz

Thanks Guys,

I'll sort the diet out immediately, And maby try and tune up the exercise just a little to assist.

Thanks again

madmurdock

Ditch the cardio and up the weights,

Weight training is the No 1 way to burn fat and build lean muscle,

Cardio will initially help you to lose some fat but will also cause you to lose muscle which will effectivley slow down your metabolism,

Dragan

madmurdock wrote:

Ditch the cardio and up the weights,

Weight training is the No 1 way to burn fat and build lean muscle,

Cardio will initially help you to lose some fat but will also cause you to lose muscle which will effectivley slow down your metabolism,

Murdock, it's also important to look at what Loz needs to train for, which i would imagine will be tkd, bjj or mma match or tournament. As such his cardio will be vital......it's really a matter of if you gas you lose in those sports.

While there is some sound theory behind your advice....the whole "loss muscle argument" is way overused......maybe if you are developed to a very large scale you might lose some muscle mass from doing a decent ammount of cardio, other than that you will be fine.

I'm 256, relatively lean, do plenty of different "cardio" and i'm gaining muscle.

Loz, to build some serious endurance check out www.crossfit.com

madmurdock

Yeah I take you're point,

To be honest I'm just not a great fan of cardio but as you said it is vital to some people depending on their goals!

My pet hate though is seeing guys or girls in the gym spending 30 mins on a treadmill, 30 minutes on a crosstrainer etc and 6 weeks down the line still not shifting much weight or achieving their goals, and to be honest it's not their fault, they are advised incorrrectly when joining these places! Because of this they lack motivation and eventually give up, who wins in the end, the guy who owns the place, his pockets are lined by people who use the gym with the best intentions but ultimately drop out due to lack of support and advice

Dragan

madmurdock wrote:

To be honest I'm just not a great fan of cardio ............. people who use the gym with the best intentions but ultimately drop out due to lack of support and advice

I'm with you completely on the first point!!! Cardio is not a friend of mine....so i just replaced it with Crossfit.....much more fun!!! Check out www.crossfit.com

As for the second point....your spot on! Gyms are full of people who have great plans and desires and all they need is a little bit of help to get them where they want to be, yet most gyms, despite being staffed with PT's can't over this!!!!

comer_97

i don't want to hijack, i just have a quick diet question.

I don't eat dairy products, no milk etc. This really throws breakfast out. I have tried porridge with water but that is very hard work.

is there anything you guys could recommend?

loz

Dragan wrote:

Loz, to build some serious endurance check out www.crossfit.com

trying to create a program now from the hundreds of exercises !

madmurdock wrote:

Originally Posted by madmurdock
To be honest I'm just not a great fan of cardio ............. people who use the gym with the best intentions but ultimately drop out due to lack of support and advice

Agree with this, however the gym to me is only a lunchtime hour of fun - otherwise id be sat on my arse surfing the web, iv'e no real goals in there ( well till now and the 3 kg drop ) - main goals are in the MA classes.

madmurdock

How about a smoothy in the morning ...

oats, skimmed milk, natural peanut butter, ground flaxseed,1 scoop whey powder, honey, banana and whatever other fruit you wish to add!!

comer_97

i like the idea of a smoothy, i've just got to remove the dairy and im sorted! thanks

justsomebloke

madmurdock wrote:

How about a smoothy in the morning ...

oats, skimmed milk, natural peanut butter, ground flaxseed,1 scoop whey powder, honey, banana and whatever other fruit you wish to add!!

ignore the skimmed milk part if you are trying to leave out diary though;) . i'd go with the juice idea aswell. If you ask nicely some other people may have good recipies for some non diary, based smoothies with oats

edit: ye you got your post up first so mine can be ignored

Clive

loz wrote:

Hi All,

I need to lose approx 3 KG by early Aug for a sporting event, not for any cosmetic reason.

Im 5 foot 11, 81 and a half KG as of tuesday ( and been stable at this for years ) , need to get down to below 80 KG.

Loz, is it 3kg or 1.5 you need to lose? Looking at your diet, if you cut out the bread with dinner and halved the biscuits before bed you'd probably lose that.

If your weigh-in is the day before you could easily cut 3kg of water weight and put it back on.

You could probably drop 1.5 by having a decent poo and skipping breakfast until after the weigh-in.

3kgs is not too much and you've given yourself plenty of time, so best of luck. If you ever find yourself not wanting to go running, or being sick of eating clean - think to yourself, "would I rather do this now, or get a hose rammed in my bum a day before the weigh-in?"

loz

Clive wrote:

Loz, is it 3kg or 1.5 you need to lose? Looking at your diet, if you cut out the bread with dinner and halved the biscuits before bed you'd probably lose that.

If your weigh-in is the day before you could easily cut 3kg of water weight and put it back on.

You could probably drop 1.5 by having a decent poo and skipping breakfast until after the weigh-in.

Hi CLive,

Your right 1.5 ( dunno what happened to my maths there ) , or just greater than 1.5, so its not as bad as it seems actually. ( may avoid that hose afterall ! )

BossArky

Slightly off topic but:

I was 69kg before going on hols to Central America 2 weeks ago. Got food poisoning in El Salvador... came back weighing 65kg after a week of constant vomit, headaches, stomach pain, cramp and diareha.

I am training for the London triathlon and dualathon coming up both in the next months. Should I try to put back on the weight before training again, or just keeping running, swimming, cycling, etc now that I have lost the bit of fat and muscle which I probably would have lost with all the training anyway?

fram

comer_97 wrote:

i don't want to hijack, i just have a quick diet question.

I don't eat dairy products, no milk etc. This really throws breakfast out. I have tried porridge with water but that is very hard work.

is there anything you guys could recommend?

Soya milk is the way to go, its great in porridge, you don't notice that your not eating dairy, I usually add honey too to sweeten the porridge. Try alpro soya, I find it is the nicest one, you will find it in the fridge in most supermarkets, there is a low fat variety if your on a diet too, there are a few different ones to try.

justsomebloke

BossArky wrote:

Slightly off topic but:

I was 69kg before going on hols to Central America 2 weeks ago. Got food poisoning in El Salvador... came back weighing 65kg after a week of constant vomit, headaches, stomach pain, cramp and diareha.

I am training for the London triathlon and dualathon coming up both in the next months. Should I try to put back on the weight before training again, or just keeping running, swimming, cycling, etc now that I have lost the bit of fat and muscle which I probably would have lost with all the training anyway?

I wouldn't wait till i had put back on the weight. Just make sure your diet is back in check and you should be able to start back training right away. Just remember you may need slightly less calories at the moment as you don't have as much lean mass but you as you put back on the weight keep adding more calories into your diet till you are back at where you were before being sick

daveirl

This post has been deleted.

madmurdock

jsb wrote:

I wouldn't wait till i had put back on the weight. Just make sure your diet is back in check and you should be able to start back training right away. Just remember you may need slightly less calories at the moment as you don't have as much lean mass but you as you put back on the weight keep adding more calories into your diet till you are back at where you were before being sick

Totally agree with this, get your diet back in order and get back training asap,

Trying to put on weight and neglecting your training will do you no good with the events coming up so soon.

BossArky

Ok cheers, I'll keep training so.

loz

Ok

20/6/06

81.6kg

today - 5/7/06

80.3kg

not much but a drop -

justsomebloke

3lbs is a good achievement in 2 weeks especially after a prolonged period of weight loss. Yes i know you want to lose the weight for a specfic occasion. however if you take into the bigger picture you being fit and healthy for every future event. Also people will comment on you now losing weight and also the next time they see you aswell and hell you may even make one or 2 of them think that they could make a change for the better aswell after seeign the progress you have made

loz

jsb wrote:

3lbs is a good achievement in 2 weeks especially after a prolonged period of weight loss.

Thanks ! - I only managed to alter my diet a little - still cant quite get off the morning chocolate cereal bar ! - but upped the lunchtime cardio a little

daveirl

This post has been deleted.

loz

loz wrote:

Ok

20/6/06

81.6kg

today - 5/7/06

80.3kg

not much but a drop -

19/07/06

79.5KG


and yes the choco cereal bars have gone - replaced by a cup of fruit salad ( all fresh - no tins in sight )