It ends NOW!

JuJuYNWA

It ends NOW! simple as that (i hope )

This is a pretty long post. Please feel free to comment, criticise, or praise anything i say.....

I've fallen into a slump of no excercise and lots of fast food.

I used to be happy with my weight and physique, i was never ultra thin or overweight, i used to just have a nice healthy weight and body but i started to put on weight about 18 months ago when i started working in a new job.

Up until that point i would go to the gym 2 or 3 times a week and do mainly weights with a bit of cardio but then i stopped.

I think my weight at that time was around or just under 80kg, like i said i was happy with my apperance so i didnt ever really weigh myself much. My eating habits were healthy enough, i wouldnt have been a saint but then again i wouldnt have been a pig.

With the new job and routine i stopped going to the gym, i dont know why but i just got lazy!

Last Christmas i was getting a bit of a slagging from my family for putting on weight so i decided to get back to the gym. I dont know what weight i was but i reckon about 92kgs or so.

I decided to concentrate on training to be able to do a 10k run in a decent time. So i didnt do many weights in the gym but did mainly cardio. Around late March i was able to do 10k in under 55 mins but i didnt feel as if i had lost any weight, just that my fitness levels had increased. My family were still taking the mickey out of me, bastards!!:)

To be honest i just got bored of running and since April i've done sweet **** all in the way of excercise and began to eat really unhealthy, for example, a few weeks back i had takeout 5 nights out of seven, disaster!!

So that brings me up to the present day, im currently sporting a nice pair of man boobs where my once proud chest was. So i decided yesterday, it ends NOW!!!

I think the first thing i want to sort out is my weight, my diet is horrendous at the moment, so for the first time in my life i shall begin counting calories (i bought a calorie counter book today!). My early goal will be to shift some of my excess weight. I'm going to try and have a balanced diet and also limit my calorie intake to between 1850 and 2200 kcal per day for the next four weeks.

Im gonna hit the gym again (three time a week) and try and keep it interesting this time by mixing up my workouts more than i used to. Initially im not going to hits the weights as hard as i used to as i dont expect my body to get bigger when im limiting my intake of fuel.

When i shift the fat i will then increase my food intake (there wont be any take aways in there though) and then i will start to concentrate on weight training. My goals are simple for the weights, i dont want to have massive arms/chest or a six pack i just want to get my old toned body back, and maybe a small set of pecs where my moobs are now.

As of yesterday my height is 5' 11 and i weigh 103kg. My first goal is to reach 100kg.

Now i shall begin my log.

Tuesday

Breakfast - Pint of strawberry smoothie - 500 C
Homemade and delicious

Lunch - Ham Sandwich with an actimel - 274 C
Will switch to brown bread in the future and i dont eat butter so happy days

Afternoon snack - Ham sandwich with a pint of milk - 520 C
Will have to switch to low fat milk

Dinner - Chicken Fajitas - 900 C
Damn those wraps are high in calories!

I also drunk a lot of water, probably around 2.5 litres

Total - 2174 C

Felt pretty good, i was a bit worried about cutting down the calories but i wasnt as tired as i thought i would be, but then again i didnt do anything really active yesterday. A positive start anyway

crotalus667

JuJuYNWA wrote:

Breakfast - Pint of strawberry smoothie - 500 C
Homemade and delicious

Lunch - Ham Sandwich with an actimel - 274 C
Will switch to brown bread in the future and i dont eat butter so happy days

Afternoon snack - Ham sandwich with a pint of milk - 520 C
Will have to switch to low fat milk

Dinner - Chicken Fajitas - 900 C
Damn those wraps are high in calories!

I also drunk a lot of water, probably around 2.5 litres

Total - 2174 C

[/I]

Sounds like you are off to a good start , im no expert but Id get rid of the banana smoothy Bananas are high gi so the digest quickly, I like the pancake breakfast I get slow digesting carbs from oatmeal and protein form egg whites you just whack the lot in a blender with some cinnamon (some splenda if you have to) or raspberries (basically what ever berry you can get your hands on) and cook the lot in one go like you would an omelette, also Id have a mid morning snack , if it’s deli ham you use it’s normally very processed your better off cooking some chicken breasts or other lean meat at home, as for the brown bread just be very careful and make sure you read the label a lot of those breads can be miss leading, the final bit dinner well you know whats wrong with that switch the wraps for something like wholegrain or basmati rice , think about it your dinner is almost twice the calories as your breakfast that should be the other way round .

Any way I hope this helps ,good luck and keep us updated

BossArky

Consider hitting the gym 4 or 5 times if possible per week. This to ensure that you have a calorie deficit going on. May as well get off to a flying start.

Eat lots of protein to ensure you keep muscle. You don't want to loose what muscle you currently have if you do lots of cardio.

Good luck with the plan and well done for taking action. Your family won't be laughing in a few months when you are bench pressing Smart cars!

Vegeta

I don't want to be an asshole but in my very limited and not very educated opinion your diet is not optimum for fat loss.

I can go in to detail if you wish but it needs work.

Read the stickies on this forum

Colm_OReilly

Congratz man!

If there's anything I can do to help just let me know. All my contact details on our my sites.

Colm

JuJuYNWA

Vegeta wrote:

I can go in to detail if you wish but it needs work.

Please do, all advice is appreciated guys.

Vegeta

JuJuYNWA wrote:

As of yesterday my height is 5' 11 and i weigh 103kg. My first goal is to reach 100kg.

Now i shall begin my log.

Tuesday

Breakfast - Pint of strawberry smoothie - 500 C
Homemade and delicious

Lunch - Ham Sandwich with an actimel - 274 C
Will switch to brown bread in the future and i dont eat butter so happy days

Afternoon snack - Ham sandwich with a pint of milk - 520 C
Will have to switch to low fat milk

Dinner - Chicken Fajitas - 900 C
Damn those wraps are high in calories!

I also drunk a lot of water, probably around 2.5 litres

Total - 2174 C

Felt pretty good, i was a bit worried about cutting down the calories but i wasnt as tired as i thought i would be, but then again i didnt do anything really active yesterday. A positive start anyway

Anyone with mroe experience than me please chime in and correct me

Breakfast: The smoothie while being made of fruit (which is great) it is quite sugary and there are no sources of protein or decent fats in there. I would suggest porridge and a protein shake if you are stuck for time. if not then get some egg whites or tuna or chiken into you. A measured amount of natural peanut putter for fats is delicious. Obviously portion control is important here, between protein, fats and carbs you could lose the run of yourself so keep an eye on portions

Lunch: Ham if bought in a packet from a store is pretty bad to be honest. Its salty, fatty and mostly water. Swap it for tuna if you can. Wholemeal pitta breads are very handy instead of bread. A small handful of nuts or seeds to get your fats in maybe. Ditch the actimel

Afternoon snack: its very similar to lunch so same thing applies here. You also seem to eat very few vegetables. To be honest the more of your carbs that come from vegetables and fruit the better for all your meals

Dinner: Fajitas are yummy but you could do without the crabs that late in the evenings they are doing you no good. Maybe a chicken salad instead.

Overall each meal should have protein, fats and carbs. The more carbs from vegetables and fruit the better. Your carb intake should get smaller as the day goes on. You can have a reasonable amount early in the morning but try and stay away from them after 6

Personally I take a multivitamin but you might not need them if you get enough vegetables etc in to you

Other than that lift heavy weights and eat high quality foods (unlike processed ham like Shaws etc)

AlphaMale 3OO

Vegeta wrote:

Anyone with mroe experience than me please chime in and correct me

Breakfast: The smoothie while being made of fruit (which is great) it is quite sugary and there are no sources of protein or decent fats in there. I would suggest porridge and a protein shake if you are stuck for time. if not then get some egg whites or tuna or chiken into you. A measured amount of natural peanut putter for fats is delicious. Obviously portion control is important here, between protein, fats and carbs you could lose the run of yourself so keep an eye on portions

Lunch: Ham if bought in a packet from a store is pretty bad to be honest. Its salty, fatty and mostly water. Swap it for tuna if you can. Wholemeal pitta breads are very handy instead of bread. A small handful of nuts or seeds to get your fats in maybe. Ditch the actimel

Afternoon snack: its very similar to lunch so same thing applies here. You also seem to eat very few vegetables. To be honest the more of your carbs that come from vegetables and fruit the better for all your meals

Dinner: Fajitas are yummy but you could do without the crabs that late in the evenings they are doing you no good. Maybe a chicken salad instead.

Overall each meal should have protein, fats and carbs. The more carbs from vegetables and fruit the better. Your carb intake should get smaller as the day goes on. You can have a reasonable amount early in the morning but try and stay away from them after 6

Personally I take a multivitamin but you might not need them if you get enough vegetables etc in to you

Other than that lift heavy weights and eat high quality foods (unlike processed ham like Shaws etc)

Your pretty much spot on. Whether cutting or bulking, I feel a diet should be heavy in protein; and carbs should be injested in the morning and before/after training. My breakfast is usually 2 scoops of whey, 6 scoops of porridge, tbspn peabut butter and a mixture of milk and water in the blender. This is a good balance of macronutrients, but is high in calories. The OP should probably cut the calories of dinner in half, while adding a meal between breakfast and lunch and taking a slow burn protein source before bed (cottage cheese, casein shake etc.) If cutting (or bulking for that matter) its not really necessary to have those wraps so late at night. Remember you are taking in the correct amount of calories but the make up of those calories should have less emphasis on the carbs and more emphasis on fats and proteins without morphing into the atkins diet. They say a calorie is a calorie, but from my own experience this is explicitly untrue and the make up of those calories is vital. As has been stated try and up your veg intake through, salads etc. and do not be scared of (health) fats.

The four biggest things that have helped me transform over the years have been:

1. Eating fish almost every day including plenty of salmon
2. Utilising protein as the dominant macronutrient in my diet
3. Getting over the perception that healthy fats would make me fat
4. Leveraging the power of carbs by using them at optimal times


Some people may not agree with all this and thats understandable as different things work for diferent people. I have utilised this format effectively whether cutting or bulking by always following the same format but manipulating the caloric surplus/deficit depending on my goals.

And remember, treat yourself every so often.