How Am I Doing?

Huggles

Hi guys, need a little bit of help here. Recently lost a helluva lot of weight over ten months through diet and excersise and I am paranoid to say the least about putting it back on.

Couple of things, my life is completely changed now, a year ago I didn't care what I put into my body, my habits where appalling and results of such habits where disastrous. Anyways, for 10/11 months I have been extremely rigid about the food I eat, excersise was never a problem as I was always active and even in my worst days I still had a decent level of fitness.

Basically I want to chill out a little on the food now I am at my goal. The exercise is still an hour and a half of cardio a day.

I'll post up what I intend to eat today and if you can give me some feedback on potential traps I'd be very grateful.

Oh btw, I have a massive sweet tooth and sugar is my huge downfall.

Brekkie:
Small bowl of Crunchy Nut cornflakes with a splash of full fat milk, multi fruit actimel and a glass of Cranberry juice.

Snack:
Danone strawberry fibre yoghurt and apple

Lunch:
Spinach and pine nut salad, banana and orange.

Snack:
More fruit depending on what I have with me.

Dinner:
Grilled marinated chicken fillet with lettuce and tomato salad and brown rice with peas and sweetcorn.

Am I eating too little? Should I change back to slimline milk? Am I doing ok?
had a history of being quite crappy to myself in terms of diets in the past, very conscious of falling into that trap again.

BMI is gone from 38.2 to 24.4

justsomebloke

hey thegooner congrats on losing all the weight. From the look of it i think that you may be eating to little and you may need to up the intake a bit especially if you are doing over an hour cardio a day. you may want to also put a bit more protein in your diet. I would suggest opening a Fitday.com account initally to help monitor your daily intake for a while so you can monitor your intake until you can judge it naturally yourself.

the one thing i would say about your diet is your breakfast. There is quit a bit of sugar in it, with the crunchy nut cornflakes and the actimel (yes actimel has a hell of a lot of sugar in it)and the cranberry juice, I would suggest maybe museli with no added sugar as it has raisin it can be quite sweet anyway and then a full fat organic yoghurt aswell.

Also you may want to shake your exercise regime a bit and start doing weights and splitting the cardio into HIIT and LIT (if you don't know what they are let us know) if you haven't already done so, as you may be able to get beter results from your workout in short periods and without having to do it everyday

Transform

Male female??

Height, weight,

Weights program?

Specific goals?

Huggles

Transform wrote:

Male female??

Height, weight,

Weights program?

Specific goals?

Female, 5'10, 168

no weights program

Goal: to keep the weight off! & Tone up a bit.

Huggles

jsb wrote:

hey thegooner congrats on losing all the weight.

Thank You

jsb wrote:

From the look of it i think that you may be eating to little and you may need to up the intake a bit especially if you are doing over an hour cardio a day. you may want to also put a bit more protein in your diet. I would suggest opening a Fitday.com account initally to help monitor your daily intake for a while so you can monitor your intake until you can judge it naturally yourself.

What would be a good/handy source of protein? I can't eat fish btw.

jsb wrote:

the one thing i would say about your diet is your breakfast. There is quit a bit of sugar in it, with the crunchy nut cornflakes and the actimel (yes actimel has a hell of a lot of sugar in it)and the cranberry juice, I would suggest maybe museli with no added sugar as it has raisin it can be quite sweet anyway and then a full fat organic yoghurt aswell.

Figured as much. I was eating Porridge with crunchy oats and raisins in it before i went back to crunchy nut corn flakes so I guess its back to the porridge with me. I'm genuinely shocked by the Actimel!!! I was told Cranberry juice is good for kidneys and livers thats the only reason I drink it, bleurgh!

jsb wrote:

Also you may want to shake your exercise regime a bit and start doing weights and splitting the cardio into HIIT and LIT (if you don't know what they are let us know) if you haven't already done so, as you may be able to get beter results from your workout in short periods and without having to do it everyday

I dunno what this means?

Thanks a million for help so far.

justsomebloke

TheGooner wrote:

Thank You
What would be a good/handy source of protein? I can't eat fish btw.

steak, chicken and eggs and nuts. So having something like a chicken breast sandwich on wholegrain bread, or a chicken salad at lunch will help fill you up and get some protein into you. or occassionaly have scrambled eggs for breakfast so you could have 1-2 whole eggs and another egg white.

TheGooner wrote:

Figured as much. I was eating Porridge with crunchy oats and raisins in it before i went back to crunchy nut corn flakes so I guess its back to the porridge with me.

If you like them don't cut them out altogether, instead limit yourself to 1-2 a week andalso as i suggested above include eggs with granery bread some morning to. This will basically help you to maintain healty breakfasts more often as you don't jsut get sick of the same thing. Just remember to keep the weight off you have to try and work at it everyday for the rest of your life so don't limit out anything or you will just get pissed off doing it.

TheGooner wrote:

I'm genuinely shocked by the Actimel!!!

a brilliant marketing campaign. The problem is the best foods out there don't have marketing campaigns out there promoting them so things like actimel and high sugar cereals come along saying that they are the healthy option where as they are just healtier then the worst option.

TheGooner wrote:

I dunno what this means?

Ok exercise. It is time to get a good weights regime together. Weights help increase your metablosim but also muscle takes more calories to maintain itself then other tissue which means keeping the weight off is easier. The main problem girls have is that they think if they do weights they have going to look a freakin bodybuilder, guess what your not. Unless you do extreme weights and then "supplement" your diet to increase your test levels this isn't going to happen, Women generally don't have the testorone levels to get that big so don't be afraid to lift some heavy weights. Just cause a dumbell isn't pink that does not mean it is your enemy.
So you should ask your gym instructor to put together a good weight routine for you using free weights and compound lifts were possible, so things like dumbell bench press and chins up and dips if you have access to an assisted chins up machine.

Also depending on what your cardio regime is like you may want to shake that you a bit aswell. At the moment you are probably doing run as long as you can as fast as you can trick. Yes this can help you lose weight but it tends to get rid muscle aswell as fat, which you don't want to do. So try and do some Low intensity training(LIT) this is where you keep your heart rate at about 60% percent of it's max, as this targets your fat reserves. Now a lot of people initally can't do LIT as they think that they aren't working as hard as they can but it is effective none the less.
Also Try some High intensity interval training (HIIT) to help increase your metabolism and burn calories. Basically HIIT involves alternating intervals of high heart rate activity followed by slower heart rate recovery. So to start off with do 6 intervals of of sprinting for 30 seconds for by a slow jog of 45-60 seconds. In time increase the time spriniting to bouts of 1 minute on 1 minute off for up to 12 intervals. Just remember to warm up and down after.

Dermington

TheGooner wrote:

Hi guys, need a little bit of help here. Recently lost a helluva lot of weight over ten months through diet and excersise and I am paranoid to say the least about putting it back on.

Well done. I myself went from 23 stone to 16.5 stone in 9 months and I found you wont put it back on unless you do exactly what you did before, and I'm going to guess you dont want that to happen.

Read up on whats good and whats bad for you. Go to google and start asking the questions people here cant/wont/havent answered.

Well done anyway mate and best of luck.

DamienH

jaysus that's like a stone a month. that's serious going

j@utis

That sounds very like my diet
I just have musli style cereals instead of some kind of flakes (those Crunchy Nuts are so sweet for me that I even can't eat them) and low fat soya milk.

I roughly counted your daily calories intake: 1500kcal, 65g of protein, 200g of carbs and 50g of fat.
If I were you I would increase protein intake to 100g and reduce carbs to 150g. (I'm on that now and I'm a female too)
And if your BMI was 38 then you had to weight 200? pounds. Well done going down to 168p!

Huggles

j@utis wrote:

That sounds very like my diet
I just have musli style cereals instead of some kind of flakes (those Crunchy Nuts are so sweet for me that I even can't eat them) and low fat soya milk.

I roughly counted your daily calories intake: 1500kcal, 65g of protein, 200g of carbs and 50g of fat.
If I were you I would increase protein intake to 100g and reduce carbs to 150g. (I'm on that now and I'm a female too)
And if your BMI was 38 then you had to weight 200? pounds. Well done going down to 168p!

230 tbh

Dermington

TheGooner wrote:

230 tbh

Thats a hell of a change.

I remember being 300+ :eek:

Chucky the tree

Do some weights! it will be a big help to the weight lose. Also switch form full fat milk to low fat.


Porridge in the morning with some honey my help with your sweet tooth.