Slumped Gives it a Go

slumped

Hi All,

This is my log and I will try and give you a breakdown of what I do every day in an attempt to loose approx. 3 stone.

Stats:
Height: 6ft
Weight 17st 4lb

Aim: Lose 3 stone in weight and build lean muscle, esp on upper body - target date is 1st August 2007

How: Gym 3 times a week, golf once a week and tennis once a week

Diet: Reducing alcohol, white carbs and sugar and increasing proteins.

Sunday 29th April:

Breakfast: Brown Toast (no butter), hard boiled egg with coffee and OJ.
Lunch: 75g pasta with tuna/pine nuts/linseed/tomatoes
Dinner: Fillet Steak with mushrooms (cooked in water) and 4 small potatoes.
Water: 5 pints

Played 18 holes of golf.

I start on Tuesday at the Gym with an assesment so will post more then.

S

Frequent

A stone a month for three months is a hell of a short target time. Twice that length might be more realistic? Also you need to eat more fruit and vegetables.

But hey, what the hell would I know? I'm all talk. The best of luck to you!

slumped

Frequent wrote:

A stone a month for three months is a hell of a short target time. Twice that length might be more realistic? Also you need to eat more fruit and vegetables.

But hey, what the hell would I know? I'm all talk. The best of luck to you!

Thanks - the meal posted was just one day - the fridge is stocked full of carrots/celary etc at the moment so working my way through them all!

I'm not expecting to reach a 3 stone loss in 3 months but if you aim low that's the standard you will reach. Aim high and don't be too disappointed if it dont work!

I realise that I need to do more but compared to what I have been doing and eating I think I will see a quick change over weeks 1-4 and then a slower loss with greater muscle gain. Fingers crossed!
S

slumped

Today was ok

Breakfast: Wholemeal Pitta with hard boiled egg and OJ
Lunch: Tuna in Wholemeal Pitta and poached egg
Dinner: 75g pasta with breast chicken, tomato based sauce with garlic, oregano, black pepper, and linseed
Snack: Mini Solero
Water: 6 pints

Walked for 35 minutes - taking it easy before assesment tomorrow!

Feeling better after just two days - think its the extra protein and the excercise is great! Was nice to get out and about this evening rather than sit in and watch TV for 3 hours!

More tomorrow.

S

slumped

Hi All

I bought a super duper new scales at the weekend and weighed myself on it.

I am 16 st 10lbs - not 17-4! So a 2 stone reduction in weight over 3 months now looks a really good target.

S

slumped

Tuesday 1st May

Breakfast: Hard boiled egg with wholemeal pitta and glass of OK
Lunch: Tuna with WW salad cream in wholemeal pitta and hard boiled egg
Dinner: Pasta with tuna/peppers/pine nuts/linseed and light mayo to blend.

Snack: Frusi Frozen Fruit Pot

Water: 6-7 pints

Gym: Had assesment - weighed in at 16 stone 7 lbs - which is again lighter than my own scales and I was wearing clothes! Not getting bogged down with that.

Scary thing is that my bodyfat percentage was 30.1% - so my instructor asked what I wanted to do and he made up the programme etc.

I warm up with 10 mins on the bike, resistance starts at 2 and goes up by 2 every 2 mins.

Onto the cross trainer for a weight loss programme - lasts 25 mins I think. I like this but is hard work!

Then the rowing machine at max resistence for 10-15 mins.

Weights:

Bicep Curls (7.5 kg weight) - 2 sets of 15
Another free weight where you lift weights to your side up to shoulder height......5kg - 2 sets of 15
Leg Press - 50kg - 2 sets of 15
Chest Press - 50kg - 2 sets of 15

Flexibility - usual sit ups for obliques etc.

Did not do full session but got started and did not feel bad.

I reckon it will take an hour and 20 mins to do fully each visit. The plan is to try and do this 3 times a week and swim twice a week too.

S

slumped

Wednesday 2nd May

Breakfast: Wholemeal pitta with hard boiled egg and some WW salad cream (small amount) - glass of OJ

Lunch: Tin of Tuna Steak, 4 rice cakes, 5 sticks of celerey and some salad cream.

Dinner: Pasta with tuna, red peppers, garlic, some light mayo, tomato puree, pine nuts, linseed and wheat germ

Snack: Probiotic Yoghurt, hard boiled egg, celery and a mini solero.

Water: 8 pints ( toilet visits about 10!!)

Gym: Did the first full circuit tonight and I feel fantastic after it. I felt like going to bed for an hour after work but instead got out and into the gym. Warmed up on bike and then did cross trainer which was not as tough as I thought. Rowing was harder than I thought and weights were a pleasure to do.

Even after just a few days I am beginning to feel a lot better. Next gym visit scheduled for Friday.

S

slumped

Breakfast: Tuna on 3 Rice Cakes with OJ
Lunch: Edam Cheese with celery and rice cakes
Dinner: Chicken Stir Fry - lots of veg, noodles

Snack: Probiotic Yoghurt and Mini Solero

Excercise: Rested - had busy day in work which had me more active than normal.

Water: 7 pints

Feeling good!

metaoblivia

Keep it up! It sounds like you're doing really well

slumped

Got up at 6am this morning and went to the gym. Did full workout and was home for breakfast at 8am and still in work on time!

Breakfast: Egg with rice cakes and OJ
Lunch: Had to have working lunch so had tuna sandwich on brown with water
Dinner: Donegal Catch Cod (1 large piece) some boiled potatoes and peas.

Snack: Some edam cheese (small portion)

Water: 8 pints

Saturday was a little bad:

Breakfast: Salad with a little dressing - egg and Water
Lunch: Thai noodle salad and a poached egg
Dinner: Went to a BBQ and hopefully chose wisely - 2 small sausages, 1 small burger, a small piece of chicken and lots of salad.

Snack: Nibbled on some crisps but not many.

Water: 4 pints but also drank 2 litres of diet 7up during the BBQ and had 2 non-alcoholic beers.

No gym today.

S

slumped

Hi All

Weighed myself on Saturday and weighed in at 16 stone 6.5 lbs which is a reduction overall.

A great motivation in itself!

S

slumped

Sunday:

Breakfast: Bowl of Special K, Poached Egg and 4 cream crackers
Lunch: 2 slices of bread and piece of cheese
Dinner: Salad and Seafood risotto

Snack: 2 slices of brack

Water: 6 pints

Golf -18 holes

Monday:

Breakfast: Bowl of Special K, Poached Egg
Lunch: Rice cakes with celery, peppers, cucumber and edam cheese
Dinner: Pasta with tuna (see above!)

Gym: Full circuit of gym

S

slumped

Tuesday:

Breakfast: Edam cheese on wholemeal pitta with smoothie
Lunch: Tuna with celery, peppers, cucumber and red onion
Dinner: 3 egg omlette with tomato, mushroom, peppers

Snack: Frusi

Water: 5 pints

Excercise: A 30 min walk

slumped

Wedesday 9th May

Weighed in at 16 st 4lb this morning - that's a good loss for the first 10 days or so.

Breakfast: Edam Cheese in Wholemeal Pitta with OJ
Lunch: Tuna with Celery, Peppers, Red Onion, Cucumber
Dinner: (Had to dine out) Vegetable Quiche with a baked potato and salad

Snack: 2 frusi and a handful of pine nuts

Water: 6 pints

No Gym. Plan is to do gym on Thursday and Saturday.

Roddy23

Fairplay Slumped ye seem to be doing very well.

slumped

Thanks Roddy.

Feeling better about myself which is good. Enjoying the gym although dragging my ass out of bed at 6am sometimes is not appealing.

Really feel that if I keep it up I can achieve my desired loss.

My heaviest was around the 17-4 mark so to be at 16-4 is a great feeling.

I reckon that somewhere around 14-5 / 14-8 is where I should be - I am of large build anyway!

Keep up your good work too.

S

slumped

Thursday 10th May

Breakfast: Edam Cheese on Wholemeal Pitta with OJ
Lunch: Tuna with mixed salad on pitta
Dinner: Chicken stir fry (no oil) with mushrooms, peppers, pine nuts, linseed and amoy noodles

Water: 6 pints

Snack: Mini Solero and Loop-the-Loop!

Gym: Full Circuit and short walk with the dog.

S

slumped

Hi All,

Friday:

Breakfast: Edam Cheese on pitta with OJ
Lunch: Had to dine out so had veg soup, monkfish salad and fresh fruit.
Dinner: Egg with brown bread

Water: 5 pints

20 min walk

Saturday:

Breakfast: Muesli and Egg
Lunch: Tuna and Nuts with pitta
Dinner: Had to dine out again so had prawns with scallops, steamed rice and lots of stir fry veg

- had a party to go to and had some nachos with non-alcoholic beer.

Golf - 18 holes

Water: 7 pints

Sunday:

Breakfast: Slept late so just some nuts and raisins
Lunch: Had to dine out again so had raw tuna to start, breast of chicken with leeks, and to treat myself a small piece of apple pie with 1 scoop of ice cream.
Dinner: Some pine nuts, tuna

Water: 4 pints

Gym - Full Circuit

Snack: Mini Solero x 2 and Frusi

Not a great weekend but could have been worse I suppose.

Stayed off alcohol but nachos and Sat. night nibbles let me down. Saying that, I played 18 holes on Saturday and a full gym circuit on Sunday so hopefully they balance each other out.

I read somewhere that 18 holes pulling your clubs on a trolley will burn 500 calories so I must get out and play more!

Anyone any suggestions for other foods I can try???

slumped

Breakfast: Egg on wholemeal pitta and OJ
Lunch: Edam Cheese on wholemeal pitta
Dinner: Pasta with tuna (see above for recipe!)

Snack: 2 Frusi

Water: 5 pints

Gym: Full Circuit

Weight: Still hitting 16st 4lb on scales but not too disheartened as I had a bad weekend!

S

slumped

Tuesday 15th May

Breakfast: Poached Egg in wholemeal pitta with smoothie
Lunch: Egg with two slices wholemeal brown bread
Dinner: Pasta with Tuna (As above)

Snack: 1 Yoghurt covered rice cake and Frusi

Water: 5 pints

No Gym - Rest Day

S

slumped

Breakfast: Egg in wholemeal pitta and OJ
Lunch: Beetroot, Edam cheese, 3 rice cakes, little salad cream
Dinner: Pasta with Tuna (As above)

Snacks: 2 Frusi and some cashew nuts

Water: 6 pints

Gym: Full Circuit

slumped

Breakfast: Rice cake, poached egg and OJ
Lunch: Tuna, light mayo, rice cakes (3) some salad cream
Dinner: Omlette and 2 slices of granary bread

Snack: 1 Frusi

Water: 5 pints

Excercise: 20 minute walk

Weight: According to home scales I've dropped from 16-10 to 16-1 and my bodyfat percentage has gone from 30.1% to 27.7%

S

rainglow

Congratulation on your loss so far You should make sure you're actually eating enough though, because this:

Breakfast: Rice cake, poached egg and OJ
Lunch: Tuna, light mayo, rice cakes (3) some salad cream
Dinner: Omlette and 2 slices of granary bread

Snack: 1 Frusi

just doesn't seem like a whole lot of food for a 6foot tall guy to be eating, especially since you're going to the gym too. You should be careful with this as it may become counter-productive.

slumped

rainglow wrote:

Congratulation on your loss so far You should make sure you're actually eating enough though, because this:



just doesn't seem like a whole lot of food for a 6foot tall guy to be eating, especially since you're going to the gym too. You should be careful with this as it may become counter-productive.

Thanks for the concern but the omlette contained mushrooms, peppers, onion and celery - forgot to mention that!

No hunger cravings - feeling good.

S

slumped

Breakfast: Poached Egg and OJ
Lunch: Tuna with pitta
Dinner: Ate out had spinich and potatoe soup, smoked salmon and prawns, sorbet, sea bass, and a small nut crumble.

Did have 2 glasses of wine - first in 3-4 weeks.

Water: 6 pints

S

Nev

doing well buddy keep it up. All the power to you

slumped

Saturday / Sunday

Woke up exhausted on Saturday so took it easy.

Breakfast: Poached egg with rice cakes and OJ
Lunch: Smoothie with tuna melt panini
Dinner: Chicken and prawn stirfry (See above)

Water: 5 pints

Sunday

Breakfast: Egg as above
Lunch: Chicken Cesar Salad
Dinner: Salad with Italian Chicken Breast

Water: 5 pints

Snacks: Loop the Loop and a Frusi

Gym: Full Circuit

slumped

Monday

Breakfast: Poached Edd and Pitta
Lunch: Tuna, Salad cream and Pitta
Dinner: Tuna and Pasta (See above)


Snack: 2 Frusi and Pro Biotic Yoghurt
Water: 4 pints (not enough)


Gym: Full circuit plus 15 min stroll

slumped

Breakfast: Egg with Rice Cake and Mayo
Lunch: Edam Cheese Pitta with Salad Cream
Dinner: Pasta and Tuna (As above again!)

Snack Guacamole with Rice Cakes and 2 Frusi

Water: 4 pints

No Gym - walk 15 mins

slumped

Wednesday 23rd may

Breakfast: Egg with Rice Cakes and smoothie
Lunch: Edam cheese Pitta with salad cream
Dinner: Chicken stir fry with noodles and lots of veg

Snacks: 3 Frusi

Water: 3 pints (POOR)

Gym: Not gym because of 'pool in final of champs league.

S

slumped

Breakfast: Egg and Rice cakes and OJ
Lunch: Egg and pitta
Dinner: Lots of salad/veg and a huge monkfish fillet

Snack: 2 Frusi and some pine nuts

Water: 6 pints

No Gym

S

slumped

Friday

Breakfast: Yogurt with Pine Nuts and Smoothie
Lunch: Egg with rice cakes
Dinner: Chicken Curry with Basmati Rice

Snacks: Very bold 4 Frusi - 5 rice cakes with tomato relish - also 5 non-alco beers

Water: 4 pints

S

slumped

Saturday:

Breakfast: Egg with Rice Cake and Pine Nuts / OJ
Lunch: Tuna Sandwich on Brown
Dinner: Salad followed by Seafood Risotto

Alcohol: 1 glass of red wine

Water: 8 pints

Snacks: 2 Frusi and some cashew nuts

Sunday:

Breakfast: Egg with pitta and nuts / Smoothie
Lunch: Tuna Sandwich on Brown with tomatoes
Dinner: Chicken salad with prawns

Snack: 2 Frusi and some nuts

Water: 5 pints

Monday:

Breakfast: Egg with rice cakes and nuts / smoothie
Lunch: Tuna/Light Mayo and Pitta with some nuts
Dinner: Tuna and Pasta (As above)

Snack: Nuts and 2 Frusi

Water 6 pints

GYM: Saturday, Sunday and Monday - Full Circuits

Weight:

Not lost too much since last time but encouraging:

16-0 with body fat % down to 26.4% (started at 30.5%)

I was 17 stone in February, now 16. Feeling great. More confidence. Clothes fitting looser than before. Able to wear shirts that were too tight before. Beginning to see more definition on upper body (arms and shoulders) and also my chest flab appears to be reducing.

First 4 weeks in Gym are over. Have 2 weeks left before next assessment.

Looking at my initial target of 2-3 stone in 3 months, I would be delighted if I lost 1 stone over the next 2 months. That seems a very reasonable and achievable target.

So fingers crossed.

Slumped

slumped

Tuesday:

Breakfast: Egg with pine nuts and smoothie
Lunch: Tuna/Mayo and Pitta with cashew nuts
Dinner: Chicken with ginger and garlic, rice cakes and veg. Also some guacamole.

Snack: 2 Frusi and some cashew nuts

Water: 5 pints

Went for a swim after work - did 8 lengths. Could have done more but felt a bit tired after three straight days in gym. Sauna/jacuzzi/steam room instead. :-)

S

Mister Sifter

Followed your link form the golf pages slumped. How you getting on with this now?

All the best to you. Sounds like you're making good progress!!

Good luck.

justsomebloke

hey just as a matter of interest are the smoothies that you have home made or do you get them in a shop. The reason I ask is that smoothies aren't as healthy as people think they are and can contain a lot of sugar so if your main goal is weightloss I would advise maybe only getting them as a treat rather then as something you would have regularly.