Time to Get Serious

jprender

Ok here is where I am at.

I am a 35 year old guy who used to be very active at sport.
I am 183cms
I wear 36inch waist trousers and they are not tight.

4 Weeks ago I hit the scales at 14stone 8pounds and 28% bodyfat.
This is way to heavy for me in my opinion.
(7years ago I was 11stone 10pounds and 14% bf and I felt great)

Today, 4 weeks after deciding to do something, I weigh 13stone 9pounds and 25% bf.


So, I just searched body fat on google and the consensus seems to be that 25% and over is obese. Now this has really p1ssed me off, I thought I was doing well over the last 4weeks.

So, I need to get serious as I feel that the older I get, the harder it is gonna be to get this under control.

My diet was terrible but not anymore.
I have cut out nearly all carbs, no bread, no white rice. I have a couple of spuds a few times a week and maybe simple pasta now and again.

Breakfast is porridge or meusli
Lunch is soup,or salad, or scrambled eggs, something light like that.
I generally just have some grilled meat and lots of veggies for my dins.
Fruit in between meals if I feels I need anything.
That is what I have stuck to religously. No Chocolate, crisps, fizzydrinks or any of that crap.
I have had maybe a total of 5 glasses of wine over the last 3 months so alcohol not a problem. I drink truck loads of coffee though.


I dont train that much. Maybe 1 session on the treadmill and 1 weights session per week. I work long hours and have a young family so hard to set aside time for this.


Now, I suppose what I am after is advice on how to best get my weight and bf down to an acceptable level. I would like to get my weight down to 12 and a half stone and my bf to about 18%. Does that sound healthy ?
And how the hell can I do it ?!!

All advice welcomed.

celestial

jprender wrote: »

Ok here is where I am at.

I am a 35 year old guy who used to be very active at sport.
I am 183cms
I wear 36inch waist trousers and they are not tight.

4 Weeks ago I hit the scales at 14stone 8pounds and 28% bodyfat.
This is way to heavy for me in my opinion.
(7years ago I was 11stone 10pounds and 14% bf and I felt great)

Today, 4 weeks after deciding to do something, I weigh 13stone 9pounds and 25% bf.


So, I just searched body fat on google and the consensus seems to be that 25% and over is obese. Now this has really p1ssed me off, I thought I was doing well over the last 4weeks.

So, I need to get serious as I feel that the older I get, the harder it is gonna be to get this under control.

My diet was terrible but not anymore.
I have cut out nearly all carbs, no bread, no white rice. I have a couple of spuds a few times a week and maybe simple pasta now and again.

Breakfast is porridge or meusli
Lunch is soup,or salad, or scrambled eggs, something light like that.
I generally just have some grilled meat and lots of veggies for my dins.
Fruit in between meals if I feels I need anything.
That is what I have stuck to religously. No Chocolate, crisps, fizzydrinks or any of that crap.
I have had maybe a total of 5 glasses of wine over the last 3 months so alcohol not a problem. I drink truck loads of coffee though.


I dont train that much. Maybe 1 session on the treadmill and 1 weights session per week. I work long hours and have a young family so hard to set aside time for this.


Now, I suppose what I am after is advice on how to best get my weight and bf down to an acceptable level. I would like to get my weight down to 12 and a half stone and my bf to about 18%. Does that sound healthy ?
And how the hell can I do it ?!!

All advice welcomed.

You're pretty much bang on track there diet-wise, which is the most important thing. Exercise wise make sure you mix things up nicely and keep progressing - always running that bit further/faster, lifting heavier, etc etc. You should be seeing continual results.

Don't bother too much with body fat measurements, or the scales for that matter. I've been losing fat over the past year or so and I don't bother too much with that, best indicator is how your clothes fit and tape measurements. My 36 inch jeans that I bought maybe a year-18 months ago won't stay up without a belt, need to use 5 out of the 7 notches to keep em up and they are minimum 3 inches too big - they look like clown pants on me. In spite of that my weight a year ago was 83kg and right now it is still 83kg. I've been weight training all that time and am lucky in that with my body type I can add muscle very easily, even if I do want to get a lot leaner. imo make sure you're lifting weights!