Help Me!! Cant lose weight

Glenmuir

Hi folks

I have a major issue thats really annoying me, I'm a 30 year old male I'm 6ft 1 and my weight is 15st. I used to be really skinny but I played football full in my early 20's and since I stopped a few years ago i cant control my weight for the last few months this is my program

Food Intake

breakfast===== 2 slices of toast and large Tea
Lunch======== Wraps with Chicken and Cheese 1 bag of crisps
Dinner======== Oven Chips and Fish fingers or similar

Excerise

Monday Gym

---

20 mins Running, 10 mins Stepper, 120 situps
Tuesday Training

---

1 hours training
Wedenday

---

20 mins Running, 10 mins Stepper, 120 situps
Thursday

---

Rest
Friday

---

1 hour 5 aside
Sat

---

Rest
Sunday

---

90 min game

I usually have 6 Cans of Lager on Friday Night
and 6 Cans of Lager on Sat roughly

My problem here is my weight just wont budge can someone please please help me. As i gave up alcohole for 6 weeks before christmas and I didnt even loose a lb

lifofifo

I don't want to be too critical but with your diet, it's no surprise that your are not losing any weight. Your diet consists of cheese, crisps, chips and fish fingers. You have to say good bye to all that. Plus 12 cans of lager which roughly translates into 2500 Calories! And as for exercise - 120 sit ups! jaysus! You are gonna give yourself a hernia..Here's summary of why you are not losing any weight:

1. Sort out your diet - You are eating way too much fat but not enough protein. Cut out cheese, crisps, chips and any deep fried food. Eat 5-6 smaller meals everyday. Make sure you eat protein with every meal. You should go for a heavy breakfast that contains fiber and protein. Cut down on your alcohol consumption (if you can't stop it altogether)

2. Stop doing 120 situps. Instead do some moderate intensity cardio work out. Also incorporate some weight training in your exercise regime

corribdude

Well I think you might be eating more than you mention there, surely you are snacking throughout the day as that is very little overall food intake. I wouldn't mind the quantity of beer, Id say its actually average or below average consumption among your peer group and giving it up could have a negative effect on your social life. Are you hitting the chipper afterwards tho?

Anyway, drop the chips completely for a start, if you have been having them everyday I can see why you cant lose weight. Then drop the situps, they are of hardly any benefit for the effort put in. Start doing some weights.

Nuravictus

Eat small meals every 2 hours, if you can't eat a small meal take a Protein Shake as a replacement. The issue is you havnt planed your food intake. Not Planning is Planning to fail. Go to your local Butchers & get Chicken just plain & lots of different fish. Don't eat red meat as its has a lot of fat in it even lean meat.

Each meal should consist of protein & Super Greens, eat the Carbs in the morning (Fruit) & the greens in the day. Have a cheat day once a week when you can eat whatever **** you want. So you don't go mad. Another note is these meals should be about the size of your hand.

Go to a gym & get a plan to lose weight. DIET is 80% of weight lost & working our is 20%. You spend more time at home than in the gym.

First thing you need to do is get a journal & write down everything you eat. So you know what you are eating. A lot of people 'Snack', these snacks can have 100/200 Cal's in them. Now they will snack most days. These all add up to a days extra food by 7 days.

keane2097

If you're not up for putting in the effort you're encouraged to by these guys (you should, but in case you're not) just simply cutting out bread and cheese from your diet will be a big help imo.

Nuravictus

Glenmuir wrote: »

Food Intake

breakfast===== 2 slices of toast and large Tea
Lunch======== Wraps with Chicken and Cheese 1 bag of crisps
Dinner======== Oven Chips and Fish fingers or similar

I usually have 6 Cans of Lager on Friday Night
and 6 Cans of Lager on Sat roughly

So this is what you eat in a week.

7 Plates of Chips.
14 Slices of Bread.
7 Chicken Fillets (Breaded)
14 Fish Fingers (Breaded)
7 Packets of Crisps
12 Cans of Lager

You have a massive ammount of bread in your diet. No breaded anything they are full of fat & no bread at all, one slice of bread before you put anything on it has 100 Calories.

Glenmuir

The chips that I eat are all oven chips very rarely go to the chippy. I usually only have these about 2 times a week other days I may have Home made Chilly Con carne or Stew or Mince with Spuds

I make a homemade Chicken Jalfrazi on Sat with boiled rice

On my wraps I put usually chicken like Chicken tikka not breaded and Low fat Cheese

I have to say that my Water intake is a disgrace I drink very little water

s_carnage

Nuravictus wrote: »

So this is what you eat in a week.
You have a massive ammount of bread in your diet. No breaded anything they are full of fat & no bread at all, one slice of bread before you put anything on it has 100 Calories.

I've heard that about cutting out bread but is there anything that you can replace it with that isn't so bad for you. I'd usually have a tuna sandwich some evenings but what could be used instead of the bread??

keane2097

s_carnage wrote: »

I've heard that about cutting out bread but is there anything that you can replace it with that isn't so bad for you. I'd usually have a tuna sandwich some evenings but what could be used instead of the bread??

I got this idea from another poster on here but it's a great one I think - instead of bread use a shell of iceberg lettuce as a wrap.

I've started doing this and love it.

Glenmuir

I used Wraps u can put tuna on those

keane2097

Glenmuir wrote: »

I used Wraps u can put tuna on those

Wraps are bread - just as bad...

corkcomp

no offence OP but it will be almost impossible to loose weight with a diet like that .. Ditch the chips completely, even oven chips, keep the beer to one night and go easy! Have bread for lunch if you want but make sure it is 100% wholegrain and dont have too much of it. Also forget toast for breakfast, have a small bowl of porridge and lots of fruit ... overall you need to increase water intake and add a LOT more fruit + veg + lean meats + some wholegrains ... - the exercise routine looks ok, if you sort the diet out you should loose weight relatively quickly ....

Glenmuir

Ok

So how about

Breakfast ======== Porridge with Honey
Lunch ======== Wraps with Turkey or Ham
Dinner ======== Pasta with Tomato Sauce


You see I dont eat veg maybe a few Carrots and Spuds thats about it

And keep up My excercise

corkcomp

well its defo better than your current diet but its far from ideal for someone trying to drop body fat! You need to eat plenty fruit + veg, if you sre determined that you WONT eat vegetables then you wont make the same progress so its really down to you! You should try to limit the pasta in the evenings to a small portion and make sure its wholegrain ..

Diva242

Glenmuir wrote: »

Ok

So how about

Breakfast ======== Porridge with Honey
Lunch ======== Wraps with Turkey or Ham
Dinner ======== Pasta with Tomato Sauce


You see I dont eat veg maybe a few Carrots and Spuds thats about it

And keep up My excercise

Porridge is great... but what about the fruit??!! Also make it with skimmed milk instead of full fat.
Lunch - why not try chicken/ turkey/ fish salad instead of the wrap? Dress it with balsamic vinegar (which has no fat at all)
Dinner - you're missing out on protein which is required to burn fat. Add chicken/ turkey/ fish to pasta and again, lots of veg to bulk it up!! Or a smaller pasta and a large salad with it.. That way, you have less carbs and more goodness!

Also try lentils/ beans/ chickpeas. These are also packed full of protein and can make a nice change to chicken and fish!

Snacks - Apples and other fruits are a great pick me up as they have a lot of natural sugar, just make sure to wash it down with a glass of water!

AnonoBoy

Glenmuir wrote: »

You see I dont eat veg maybe a few Carrots and Spuds thats about it

Sorry to be a bit harsh but you're a grown man - saying you don't eat veg makes you sound like a stubborn child.

Eat more veg.

Broccoli. Mushrooms. Peppers. Carrots. Bulk up your meals with them and replace the spuds with brown rice.

As people have stated drop the chips and quit the beers for a while (or at least cut back drastically).

Roper

In fairness man, read the sticky on diet and then come back with questions on that.

Nuravictus

Glenmuir wrote: »

Ok

So how about

Breakfast ======== Porridge with Honey
Lunch ======== Wraps with Turkey or Ham
Dinner ======== Pasta with Tomato Sauce


You see I dont eat veg maybe a few Carrots and Spuds thats about it

And keep up My excercise

The Porridge is good because it releases energy slowly.

No more bread man, I am sorry but Salads are not that bad. This is my issue with Wraps & any bread products. You basically can eat it 10 times as fast as a salad which is the same size imo. A Salad will take you longer to eat & so you will feel fuller.

The Pasta is wrong, Carbs at nighttime is very bad. Eat fish like a steak of Tuna or Salmon (Omega 3) which is great for you. The main issue you are going to face is the fact your diet is full of MSG so your taste buds are probally fried. Once you get on a natural diet after a few weeks you will realise why the **** was I eating all that ****.

Btw Oven Chips have Oil in them to make them cook if I remember correctly. Not much better than fried. Potato is a no / no too unless its sweet Potato which is fine.

Adrian cos

Hey Glenmuir,
I was in the same position as you last year. Through injuries etc. I had to quit contact sport and the weight piled on. I decided to get my s**t together. Some of the previous posts speak sense but the whole story cannot be fitted into one post. Check out the sticky on diet also.

I found this great website called http://www.leehayward.com..The guy speaks sense. It’s a bodybuilding site but the fundamentals of weight loss and healthy eating are covered in depth. The guy has lots of dvds and stuff for sale but there is no need to buy anything as all the info is somewhere on the site. Hope this helps man. It did for me.

These two vids explain everything you need, I found them fantastic.
http://www.leehayward.com/bodybuilding_nutrition_program.htm

http://www.leehayward.com/bodybuilding_nutrition_program2.htm


This good article on weight loss is from the same site. www.leehayward.com/simple_fat_loss.htm

TarfHead

Glenmuir wrote: »

I usually have 6 Cans of Lager on Friday Night
and 6 Cans of Lager on Sat roughly

If that were me, there would be no way I could consume that amount of beer at home and not get a serious attackof the munchies, e.g. a tube of Pringles, half a pack of crackers with a slab of cheese. If in a pub, then I'd be hitting the chipper on the way home.

As others have posted, are you being 100% accurate as to your calorie intake ?