Where can I improve myself...

Nelly23

I am 6,1 and weight 88kg! I would like to get this down closer to 80-82kg.

My diet would be relatively stable.
I would have a cup of tea and two slices of wholemeal bread toasted in the morning,
Mid morning I would have an apple and a Danoe activia yogurt,
Brawn bread sandwich with packet chicken and sweet corn and a tiny bit of mayo,
Evening time I would have a dinner usually. Ranging from spaghetti Bolognese, paste and mince, chicken Kiev mash spuds and carrots, hard boiled/scrambled eggs with beans and wholemeal toast,
Then every the odd evening (2 or 3 times a week) I would pig out on biscuits...Which will stop coz I know that this is my major downfall!!
Also I would go on the beer most weeks, one night of the weekend and usually drink up on 10 pints and get a Chinese once a week also!

I will start back football training next week which will involve heavy training 3 nights and week and to be honest I wouldn’t be up for doing much more physical activities after the hard trainings, maybe light weights/sit up/press ups.

I would like to know how where I can improve to lose weight! Preferable in my diet as I think that’s where I would find the easiest as apposed to not Socialising at weekends or a treat of a take away once a week!! Any help is much appreciated!!

Cheers

rubadub

Read the stickies at the top of the forum.

Few quickies. Switch to heavy weights, to build muscle which burns a lot of calories making the muscle and once made needs more calories to maintain it. Focus on fat loss, not wieght loss. If lifting you could get thinner while increasing weight.

Eat 6 evenly sized, evenly spaced meals per day. I bet the days you eat the buiscuits you are not eating a lot during the day.

Ditch the pasta & bread. Use iceberg lettuce as a replacement for wraps. Porridge or museli for breakfast.

as for the chinese, check out this
http://www.boards.ie/vbulletin/showthread.php?p=54764712&posted=1

celestial

Nelly23 wrote: »

I am 6,1 and weight 88kg! I would like to get this down closer to 80-82kg.

My diet would be relatively stable.
I would have a cup of tea and two slices of wholemeal bread toasted in the morning,
Mid morning I would have an apple and a Danoe activia yogurt,
Brawn bread sandwich with packet chicken and sweet corn and a tiny bit of mayo,
Evening time I would have a dinner usually. Ranging from spaghetti Bolognese, paste and mince, chicken Kiev mash spuds and carrots, hard boiled/scrambled eggs with beans and wholemeal toast,
Then every the odd evening (2 or 3 times a week) I would pig out on biscuits...Which will stop coz I know that this is my major downfall!!
Also I would go on the beer most weeks, one night of the weekend and usually drink up on 10 pints and get a Chinese once a week also!

I will start back football training next week which will involve heavy training 3 nights and week and to be honest I wouldn’t be up for doing much more physical activities after the hard trainings, maybe light weights/sit up/press ups.

I would like to know how where I can improve to lose weight! Preferable in my diet as I think that’s where I would find the easiest as apposed to not Socialising at weekends or a treat of a take away once a week!! Any help is much appreciated!!

Cheers

For serious fat loss restrict your sugar intake:

1. Tilt the balance of your diet to favour protein over carbs.
2. Eat carbs (pasta, rice, potatoes, bread) only before and after a workout in small amounts, not at any other time. Replace these with veg at other times.
2-3 times a week pigging out on biscuits is not the 'odd time'! Cut all junk food out period.
3. Choose porridge or sugar free muesli over bread in the morning (see point number 2)

To summarise these points, to lose fat you need to control your sugar (in the form of all carbs that aren't vegetables, not just junk food) intake. Doing this combined with exercise will set your fat-burning furnaces alight.

Colm_OReilly

Very easy to clean up your diet.

Eat about 5x/day - 3 of these meals should include meat the size of your palm, with either double that amount of good carbohydrates (veg/some fruit) or an equal amount less favourable carbs (wheat/potatoes/rice/etc) and some nuts

2 of these meals you should eat 1/4 of what you would at a main meal.

This is The Zone diet in a nutshell. For more information try to get "Mastering the Zone" - you can pick it up cheaply on Amazon or ebay.

If you're really committed to good eating, go Paleolithic, eat nothing that man couldn't have killed/gathered - meat, fish, nuts, veg, fruit. No dairy, no wheat.

www.thepaleodiet.com is a good resource for the diet, but getting the book would be better.

Hope this helps,
Col

Nelly23

Cheers for the advice everyone.

I will cut out the biscuits and junkfood and will cut down on take aways!

rubadub... you mention that I should cut out the bread and pasta. What should I replace these with? For example what do I replace my spaghetti Bolognese with? I would have garlic and tomatoes in the mice with a Dolmio sauce....and will add onions and peppers to this now but what to I eat with it?

Also you say to avoid bread? What to you suggest I replace my sandwich at lunch for?

Colm_OReilly...cheers for that link. It looks interesting alright and I will look into it!

mack1

I'll 2nd the above, and as no one else has done it yet: 10 pints every week is excessive, if you are serious you need to drop the alcohol, I know it's not what you wanted to hear, but it's the truth!

Not saying you gotta stay 100% clean, everyone needs a cheat every now and then, but 10 pints is more like 5 cheats, not 1.

celestial

Nelly23 wrote: »

Cheers for the advice everyone.

I will cut out the biscuits and junkfood and will cut down on take aways!

rubadub... you mention that I should cut out the bread and pasta. What should I replace these with? For example what do I replace my spaghetti Bolognese with? I would have garlic and tomatoes in the mice with a Dolmio sauce....and will add onions and peppers to this now but what to I eat with it?

Also you say to avoid bread? What to you suggest I replace my sandwich at lunch for?

Colm_OReilly...cheers for that link. It looks interesting alright and I will look into it!

The biggest thing is cutting out all the junk food. That combined with exercise alone will get you results.

You can replace bread and pasta with veg, or you can use a small amount of wholegrain pasta with your bolognese. If you want to see results I would stress giving up bread - it's probably the number one thing after junk food that you should give up for fat loss. For instance I would have meat or fish for lunch or dinner with some lettuce or veg.

You can check out my log below to give you an idea of the low-grain plan I try to follow - for the most part I try to minimise starchy carbs and fill up on meat and veg and nuts instead.

http://www.boards.ie/vbulletin/showthread.php?t=2055185636

mack1

Nelly23 wrote: »

Cheers for the advice everyone.

I will cut out the biscuits and junkfood and will cut down on take aways!

rubadub... you mention that I should cut out the bread and pasta. What should I replace these with? For example what do I replace my spaghetti Bolognese with? I would have garlic and tomatoes in the mice with a Dolmio sauce....and will add onions and peppers to this now but what to I eat with it?

Also you say to avoid bread? What to you suggest I replace my sandwich at lunch for?

Colm_OReilly...cheers for that link. It looks interesting alright and I will look into it!

Replace the dolmio sauce with your own (Dolmio is mostly sugar, easy to make your own!)
Replace the pasta with salad
Replace the sandwich at lunch with meat and salad or veg.
easy!

rubadub

Nelly23 wrote: »

rubadub... you mention that I should cut out the bread and pasta. What should I replace these with? For example what do I replace my spaghetti Bolognese with?

I make thick spag bol and eat in wraps of iceberg lettuce, of just loads of it on its own. When you realise how many calories are in bread & pasta it is easy to switch to just eating more meat. There are more calories in some burger buns than the meat. Weigh out your normal dry pasta or bread portions and see how much you are eating.

Instead of using lean mince, I get rib or round steak and trim off all the fat, then cut it small and use in place of the overpriced lean mince (which still has a fair bit of fat)

Nelly23 wrote: »

Also you say to avoid bread? What to you suggest I replace my sandwich at lunch for?

Again wraps, after a week or so you do not miss it. I still eat ryvitas, which are really light. I even make mini pizzas with them, some tomato sauce and "healthy living" grated cheese.

10 pints every week is excessive,

It is a lot, however I successfully lost weight while drinking a minimum of 10 pints per week. At the moment I would be on around 20+pints per week and still losing fat. I dont recommend it! but it is possible, but needless to say you will lose fat faster without it. At least switch to low caloire drinks, spirits and diet mixers.

Nelly23

Cheers again everyone!

I’m becoming more aware of what needs to be done. I am a particularly picky eater but I’m determined enough to get over that.

Amway, a couple of yes no to the following would be a major help as these are food I enjoy and feel that they might be acceptable for a low carb diet

Cereal (wheat, oats and nut mix) with yogurt (danoe activia cereal and strawberry)
Rashers,
pork,
lamb,
steak,...obviously all cooked with the fat trimmed off and grilled...
tinned beams and tinned sweet corn,
homemade soup (celery, carrots, onion and leak mix with)
tomatoes,
boiled eggs,
packet popcorn (taught id chance it),
Jaffa cakes as a treat,
tea one sugar with little bit of slim milk,
Meat isn’t really an option for lunch as all I have at work is a microwave, fridge and a toaster so I’m limited in that respect, so id probably take the soup then,
Any sort of packet nuts, not the kp stuff or any salt ridden stuff like that?

cooking oil suggestions?

Cheers and sorry for the long list, I don’t want to be eating one thing a lot and find out I shouldn’t have been!!!:)

celestial

Comments on your post below:


Cheers again everyone!

I’m becoming more aware of what needs to be done. I am a particularly picky eater but I’m determined enough to get over that.

Amway, a couple of yes no to the following would be a major help as these are food I enjoy and feel that they might be acceptable for a low carb diet

Cereal (wheat, oats and nut mix) with yogurt (danoe activia cereal and strawberry) - No danone activia (sugar and processed) Sugar free muesli or porridge, or boiled eggs maybe instead.
Rashers, ok if grilled now and again
pork, grilled
lamb, grilled
steak,...obviously all cooked with the fat trimmed off and grilled... good
tinned beams and tinned sweet corn, restrict beans or cut them out except for before and after workouts (sugar)
homemade soup (celery, carrots, onion and leak mix with) fine
tomatoes, fine
boiled eggs, fine
packet popcorn (taught id chance it), hmm no
Jaffa cakes as a treat, once a week max
tea one sugar with little bit of slim milk, no sugar, slim milk is ok
Meat isn’t really an option for lunch as all I have at work is a microwave, fridge and a toaster so I’m limited in that respect, so id probably take the soup then, what about cold meats from a deli?
Any sort of packet nuts, not the kp stuff or any salt ridden stuff like that?

Cashews, almonds, walnuts, any unsalted and unroasted variety
cooking oil suggestions?

olive oil, extra virgin

Cheers and sorry for the long list, I don’t want to be eating one thing a lot and find out I shouldn’t have been!!!:)

Nelly23

thanks celestial, thats a big help! I think I can go do my shopping at the weekend and kick start this low carb diet and hit it hard!!

cheers everyone else too!!

Nelly23

celestial...would I be right in my thinking that cold meat such as beef,ham,turkey, chicken etc from a deli or cold food counter would be good for a low card diet?

mack1

Nelly23 wrote: »

celestial...would I be right in my thinking that cold meat such as beef,ham,turkey, chicken etc from a deli or cold food counter would be good for a low card diet?

Not really, a lot of that deli stuff is pure crap, like the ham is mostly water and salt.

Just cook your meat at home the night before and eat it cold the next day.

celestial

mack1 wrote: »

Not really, a lot of that deli stuff is pure crap, like the ham is mostly water and salt.

Just cook your meat at home the night before and eat it cold the next day.

Best bet if you can is to do that alright - get a ham or chicken from the butchers, cook it and you'll have fresh quality meat for days. If you can't do that now and again you could get some deli meat (prob better than the stuff in packets anyway, which can contain a lot of sugar - check the labels). Fresh and wholesome is always best!

Reyman

Nelly23 wrote: »

I am 6,1 and weight 88kg! I would like to get this down closer to 80-82kg.


Also I would go on the beer most weeks, one night of the weekend and usually drink up on 10 pints and get a Chinese once a week also!

!

Cheers

I'd focus on the 10 pints binge on the weekend night. That amount of alcohol in one session is going to throw your whole system for up to three days after. Get it down to a sociable level of max three pints and you'll feel the difference