Fat Boy No More

holdfast

Hi all Dont know if this is the right place but here goes. I want to set a goal and by putting it up here will hopfully put me under a bit of pressure to do it.

Ok here is the deal. I am a guy that has been training a lot for the passed few years, but my weigth as steadly gone up too. Now I want to lose 21lbs and get rid of all the muscle unbalances I have and have a good overall fitness. So Here what I am doing for the next two weeks, (hope to change program every three weeks)

Cardio ;
monday 50mins cross trainer
Tuesday 30mins cross trainer 10mins interval spinning
wed 50mins cross trainer
thrus 30mins cross trainer 10mins interval spinning (pilates every 2nd week)
friday 50mins cross trainer
Sat Swim 30mins (improve technique and recovery)
Sun Swim 30mins (improve technique and recovery)

Weights
push ups 20 X 3
Deadlift 12 X 3
Lunges 12 X 3
Abs 20X3
Dips 15 X 3
Shoulder Press 15X3
Bend over rows 12X3
Squats 12 X 3

done with light wieghts or body weight to start.

Diet ( this is where I fall down )
Weetbixs 2
brand flakes 30 g
milk
bananna

11 0 clock granola bar and creamed rice (weightwatchers)

Lunch Sambo/Soup

3 o clock Grapes/Fruit

Dinner meat two veg / pasta/ curry

any advice would be great or a bit of encouragment would be great

holdfast

hi again. Just want to know what people think of adding protein to my diet. I am worried about the extra cals.

Also does anyone know how to work out your daily cals requirement?

cheers

holdfast

Week 1 down 3.5lbs lighter. Now the real hard bit. Keeping it going

holdfast

Find the dieting hard not looking forward to weighting myself sunday. Anyone suggest a few changes to my routine to mix it up, but keep the same exercises. Any helps is great.

Plus any tips on protein, how much and when ?

ronaneire

When you say your trying to lose weight? Is body fat? What is your height? Weight?

holdfast

I am 6' 3" (193cm) rugby type body and weight 18' 4" (116kg) or about that. To lose weight and reduce body fat would be great. I would estimate that have 20%+ BF. I have always trained but never got the benefit because repeating the same routine and zero effort on nutrition. I would train most days some even twice. (I was not sitting round in the gym but not really go full tilt)

holdfast

No weigth change this week. Diet needs to be worked on more. I am going to refocus this week and try to limit the times I eat for no reason except boredom.

celestial

holdfast wrote: »

No weigth change this week. Diet needs to be worked on more. I am going to refocus this week and try to limit the times I eat for no reason except boredom.

your diet looks carb-heavy for your fat loss goals. Mix it up and replace things like bread and pasta with more nuts, fish, meat, eggs.

I suspect you eat a decent amount of junk food too?

holdfast

You are right diet is very poor. Happy the way training is going and i can see changes in the body shape in upper body not much in tummy.

ronaneire

holdfast wrote: »

You are right diet is very poor. Happy the way training is going and i can see changes in the body shape in upper body not much in tummy.

Try sticking to brown rice and breads same to for pasta... Do you use full fat milk too?

holdfast

I have lossed over 13 lbs, been plagued by injury. Bad back (slipped disc) for the past 12 months and training did not really go to plan. Want to go for another 14lbs. Start to feel good now again and mad to get stuck in again. so here it goes.

the plan for this week is

monday
Weights
push ups 20 X 3
Deadlift 12 X 3
Lunges 12 X 3
Abs 20X3
Dips 15 X 3
Shoulder Press 15X3
Bend over rows 12X3
Squats 12 X 3

Cardio cross trainer 40mins

tuesday

mountain biking 3hrs
pilates & stretching

Wed
Hillwalk 3hrs
Weigths routine

thursday
rest day
pilates & stretching

friday
weigths routine
cross trainer interval 20mins 20 mins arounf 140bpm-150bpm

Sat
cross trainer 40mins
Cardio cross trainer 40mins

Sunday
rest

going try to keep cals below 2500 a day and cut out junk (hard bit). Any tips on when to use protein would be great aswell as diet.

holdfast

felt really good today, did a twenty min swim and 40mins on cross trainer, 30 of those interval training. Feel like I am getting fitter. Using fitday to keep track of diet. the breakdown for carbs/fat/protein is 3/2/1 is that the right ratio of do i need to adjust. I will see can I post graphs of fitday and heart rate for people to comment/laugh

holdfast

I have attached the weekly breakdown of my diet. quite surprised the amount of fat I was taken in. Switched to low fat milk today and reduced it by 2%. But this figure must go down and protein intake up. I will post the HRM for two sessions last week and next week plan.

holdfast

Got about 90% of what I hoped to do, done last week, no hill walk though. But overall very happy with the training and how I feel

The plan is this week :
Cardio ;
monday 35mins cross trainer
Tuesday 40mins cross trainer (30mins interval spinning),swim 20 mins
wed 40mins cross trainer, swim 20 mins
thrus 40mins cross trainer (30mins interval spinning),swim 20 mins
friday 60mins cross trainer, swim 20 mins
Sat Swim 30mins (improve technique and recovery)
Sun Swim 30mins (improve technique and recovery)

Weights 3 times a week
push ups 25 X 3
Deadlift 12 X 3 X 50kg
Lunges 12 X 3 with med ball
Abs 20X3
Dips 15 X 3
Shoulder Press 15X3X30kg
Bend over rows 12X3x50kg
Squats 12 X 3with med ball

pilates routine 5 time a week.

holdfast

Find the diet hard to get right have been reading up and the ratios of carbs, protein and fat should be in the region of 60-70%,22-27% and 8-13%. got that from the lucozade website and a book. So When i do it up on the fitday i am getting around 50% carbs, 22% protein and 28% fat on average may be up or down a couple of %.

I think my diet is good not outstanding, an average would be

2 weetbix, low fat milk now
protein 30 g + water
creamed rice
apple
sambo, ham/chicken and cheese low low spread, whole meal bread
Protein after training 30g
Dinner, chicken curry, pork chops and veg etc.
Protein 30 gm
jaffa cake 2-3

does this figures make since and how do you reduce fat intake, have been looking at fitday, but not sure if figures are right for foods over here moreover if you make dinners etc from scratch.

holdfast

back in a heap again off to the doc to get cut hopefully