need advice please

emergingstar

hi all just looking for some advice, i set out 8 weeks ago to loose 8 kilos, im 6ft and 98 kilos.

after 8 weeks i have only lost one kilo but i am aloy stronger and fitter than i ever was, but my weight is nearly the same which is disapointing.

here is my diet and training in detail any advice or letting me no what im doing wrong will be very helpful

diet
monday to sat
breakfast-porridge, natural youghart, boiled egg

mid morning-can of makerial

lunch-tuna sandwich, yorkie bar

mid afternoon-protein shake

dinner-pasta or chicken stir fry

before bed-protein shake

sunday

is the same excepy i do treat the girlfriend to a take away maybe a chinese

workout
mon/wed/fri
cardio-interval training sprinting on the thread mill when its on incline 20 seconds on 20 seconds off do 40 sprints all together

tues/thurs/sat
weights- 3 sets of 6/8 for all

bench press
lat pull downs
squats
bicepcurl
tricep
shoulderpress
ab cycles

i no in my diet the yorkie bar and the takeaway on the sunday wouldnt be the best,but do i have to drop them competely?
and when im in the gym doing crdio or weights i only spend between 40mins and 1 hour it suits me, so if ya wanna tear up my routine please do but would you be able to replace it with soething in the same time frame:p

thanks for any help im willing to try anything

sfag

The gym will make you fit and stonger but you wont lose any weight (or fat to precise) - despite what anyone tells you.


small meals - meat and fiberous veg. green tea.
take two squares of the yorkie to get the taste - then quit.
Drop the pasta - You aint Italian and you aint a long distance runners.
drop the bread - it converts to fat via the blood stream quicker than you anc use it up as energy.

I posted this before ....
1. To lose fat healthly - eat less than you need & walk plenty - that's it.
2. To lose fat quickly - starve (works for some folks!)
3. To get healthy - eat nutritionally and get strong.
4. To get strong - lift & push heavy things.
5. To get fit - run fast.
6. To stay thin - change your lifestyle (ie do points 1, 3, 4, 5, & 6)

Check out the cheap super markets for cheap ready to eat meat that you can snack on.
Lidl do fantastic trout, salmon, pastrimi. Ham.
Tesco do the nicest mackerel - v cheap. Just neads heating.

Jadearama

I'm no expert in this so please get other opinions but here's my thoughts and I'm open to correction -

Everything your doing is about building strength (gym work out) and build VO2 max / fast twitching muscle (sprinting) .

I'd imagine you've gained a significant amount of muscle to replace the fat you've lost. If trimming up is your goal, ie (slimmer and more toned then you need to adjust that regime. aiming at mid range cardio output for longer durations, (ie less physically demanding exercise but done for longer without a break).

Possibly spinning class, distance rowing etc rather than short rep weights. If you want to stick with the current weight programme maybe you should at least look at 2 x 12/15 with less weight., rather than 3 x6/8

Just an unqualified thought
Jade
PS I admire your determination, that regime is way harsh by my standards

Mellor

sfag wrote: »

The gym will make you fit and stonger but you wont lose any weight (or fat to precise) - despite what anyone tells you.


small meals - meat and fiberous veg. green tea.
take two squares of the yorkie to get the taste - then quit.
Drop the pasta - You aint Italian and you aint a long distance runners.
drop the bread - it converts to fat via the blood stream quicker than you anc use it up as energy.

I posted this before ....
1. To lose fat healthly - eat less than you need & walk plenty - that's it.
2. To lose fat quickly - starve (works for some folks!)
3. To get healthy - eat nutritionally and get strong.
4. To get strong - lift & push heavy things.
5. To get fit - run fast.
6. To stay thin - change your lifestyle (ie do points 1, 3, 4, 5, & 6)

Check out the cheap super markets for cheap ready to eat meat that you can snack on.
Lidl do fantastic trout, salmon, pastrimi. Ham.
Tesco do the nicest mackerel - v cheap. Just neads heating.

A lot of this is terrible advice.

A few points I disagee with.

Of course the gym can make you lose weight.
All aspects of use gym, weights, cardio etc, burn calories. Calories that we wouldn't burn if we were siting on the couch. This is a fact. I hope we can agree on this much.
By burning more calories, you increase your daily maintenance calories. Which obviously helps to create a calorie deficit if none existed before or increases a defecit.
Nobody suggest that the gym is magic and you can eat what you want when you want. You obviously still need a decent diet. But anyone with half a brain can see how the gym works, its not exactly rocket science.

Bread converts to glucose in the blood quicker, but it doesn't before fat in an instant.
I agree that he should drop the bread, but your reasoning is wrong. He's a simple carb and it is calorie dense, causes insulin spike and is less filling than other options.

Eating less + Gym work will return better results that eating less + walking
Calories in verses calories out.

Starving is a terrible way to lose weight.

Ready to eat meals are probably the worst food choice. Most processed food is. Some is ok (quality tinned soups, not powdered, tinned fish with little added)

emergingstar wrote: »

hi all just looking for some advice, i set out 8 weeks ago to loose 8 kilos, im 6ft and 98 kilos.

You may have lost fat and gained muscle. You may not have. Its impossible to tell with out before and after BF% tests.

Anyway, the diet is defo the worst part. It started well at breakfast but was down hill after that.

diet
monday to sat
breakfast-porridge, natural youghart, boiled egg

Porridge and eggs are good. Yogurt isn't the worst either. But you need to be aware of portion size. Work of the calories of all meals

mid morning-can of makerial
Drop this. There are far better options, a can of coke is the same calls as a siginficant amount of food. If you must at least choose diet/zero. But water is best.


lunch-tuna sandwich, yorkie bar
Tuna is good. Bread no so good. Basically simple carbs are bad. work out the calories for various options (bread, pitta, wrap, salad) each with the same filling (chicken or tuna). The best options will be obvious.
Ditch the yorkie bar. There are better options for a snack. 70% dark chocolate is better than milk chocolate. Buy smaller bars. Yorkies are one of the biggest. Compare the cals with an aero (not a good option, but better).
You should really go for fruit or a small amount of nuts (I mean like 10 max)

mid afternoon-protein shake
you don't need it. Protein shakes are require when a person needs increased or high levels of protein in their diet. Most commonly to build more muscle. You are cutting fat, so all the shake is doing is making it harder to achieve a calorie deficit each day. Its like an extra meal

dinner-pasta or chicken stir fry
Drop the pasta, its full of both carbs and calories.
When having stir fry, have it with extra veg instead of rice. (I find thinly sliced peppers, beansprouts, broccoli and pak choi is nice). Ocasionally is ok to mix half a portion of rice with have a portion of veg for the side. Veg is generally fine, but cut out potatoes

before bed-protein shake

[/QUOTE]

The main things to do are.

1. Read the stickies at the top of the first page
2. Work out your daily required calories for maintenance (how to in the stickies)
3. Try to eat 500 calories less than that a day, or 600 less and eat maintenance on a sunday
4. Count the calories of all meals until you get a fell for the value of various foods
5. check labels to get calories, or weigh food to get portion sizes. You'll be shocked at the amount of calories in a portion of plain pasta or rice

If you maintain a consistent 500 a day deficit, you should lose up to half a kilo a week.



As for the gym, try do 1 hr as much as you can. It doesn't have to be over. Consider it like this, two 1hr sessions, is the same as 3 40min sessions. It makes a huge difference over time.

emergingstar

thanks foe the advice all i will take a serious look at my diet change it competely, also change round my training a small bit hopefully i will reach my goal

willietherock

Thought this was v interesting wrt losing weight in today's Times
WILLIAM REVILLE

UNDER THE MICROSCOPE: IT IS WIDELY believed that regular aerobic exercise is a good way to lose weight. However, research has shown that exercise is not an effective way to lose weight, although regular exercise is undoubtedly good for your general health. The subject of exercise and weight is topical at the moment and features as the cover story of Time magazine, August 17th, written by John Cloud.

The overall mechanism of how we gain or lose weight is easy to understand. Think of the body as a machine. Like any machine it must be supplied with fuel (energy) to operate. We take in energy as food and we expend that energy in maintaining our body and its processes and in carrying out work on the environment. If we take in more energy that we expend, the excess energy is converted to fat and we gain weight. If we expend more energy than we take in, we must burn up our internal body resources to make up the shortfall and we lose weight.

The energy content of food is expressed in terms of joules or, the old unit of energy, calories. The calorie is the more commonly used term colloquially.

So, if you want to lose weight you can do it in either or both of two ways – you can restrict your food intake and/or you can increase the amount of exercise you take. Reducing your food intake is far more efficient than exercise simply because you must do a lot of exercise to burn off even a small number of calories. It is a much better strategy to avoid taking in the calories in the first place.

The relationship between exercise and weight loss struck me forcibly several years ago when running on a treadmill in a gym. I ran for 30 minutes and stopped out of boredom and the nuisance of excessive perspiration. The treadmill had a calorie counter and I noted the number of calories my 30 minutes of sweaty exercise had burned off. I had eaten my dinner several hours prior to the gym and had finished my meal with two half-coated chocolate biscuits. When I returned home I consulted the biscuit packet to find out the number of calories per biscuit. My 30 sweaty minutes on the treadmill had exactly burned off the two biscuits. If I wanted to burn off the rest of my dinner I would have to run all night!

Humans as a species are not designed to lose weight easily with exercise. This is only to be expected. Food was hard to get over our long evolutionary history. Our ancestors, on average, had to undertake much heavy exercise to catch their dinner and had no guarantee that the next day’s hunt would catch anything at all. So, evolution equipped us to hold on tenaciously to ingested calories that were so hard-won.

John Cloud reviews much of the research on the effectiveness of exercise in reducing weight. One large study, published by JS Church and colleagues in the peer- reviewed journal PLoS One , took 464 overweight women who didn’t take regular exercise and randomly divided them into four groups.

Three of the groups were required to undertake supervised exercise lasting 72 minutes, 136 minutes and 194 minutes per week respectively for six months. The women in the fourth group just maintained their usual activities. The women in all groups were asked not to change their eating habits.

THE SURPRISING RESULT was that the women in each of the four groups lost weight over the six months and no significant differences were noted between the groups. I wouldn’t expect dramatic differences between the groups, but I would expect the heaviest exercise group to lose a little weight compared with the control group. The likely reason for the result is that heavy exercise tends to make most people hungry and they reward themselves later with a little treat – one muffin will negate the calorie-burning effect of an hour’s heavy exercise. Another possible explanation is that many people, after a hard bout of exercise, feel a bit stiff and “achey” and don’t move about much for the rest of the day.

Also, the women in the control group, because they were participating in a weight-control study, may have been more abstemious in their eating habits than normal, even though they promised to maintain their usual eating habits.

Let me finish by emphasizing that I am certainly not advising against exercise. It is well established that regular aerobic exercise (walking, running, cycling, swimming and so on) is very good for general health, protecting against heart disease, bowel disorders, diabetes, depression and a host of other problems. I recommend exercise highly. However, it is not an effective way to reduce weight.

ragg

That guy is a clown - he is just ignorant of the correct exercises to do...

Actually does anyone have an email for him - he's really pissed me off

willietherock

ragg wrote: »

That guy is a clown - he is just ignorant of the correct exercises to do...

Actually does anyone have an email for him - he's really pissed me off

Nonsense. He's a science Professor and writes a weekly column for the Times and what he said is backed up with research.

ragg

Where is his research in this instance? I can provide dozens of studies that show the effectivness of resistance training. All we have some is some half baked ideas - perhaps people eat more after exercise???

Piss off WILLIAM REVILLE, you are going on my list

d'Oracle

willietherock wrote: »

Nonsense. He's a science Professor and writes a weekly column for the Times and what he said is backed up with research.

Actually no.
He has backed it up with quotes from a TIME magazine article, which was poorly researched and drew some dodgy conclusions.

However, there are a LOT of people out there who think they can work out, eat crap and still loose weight. If this article makes them think about how they eat, that is a good thing.

ragg

http://www.alwyncosgrove.blogspot.com/

posted
Thursday, September 10, 2009

Training to Maximize Fat Loss

willietherock

d'Oracle wrote: »

Actually no.
He has backed it up with quotes from a TIME magazine article, which was poorly researched and drew some dodgy conclusions.

However, there are a LOT of people out there who think they can work out, eat crap and still loose weight. If this article makes them think about how they eat, that is a good thing.

How is the article poorly researched?

ragg

willietherock wrote: »

How is the article poorly researched?

Read the second entry on Alwyn cosgroves blog - then you will see a well researched article

d'Oracle

willietherock wrote: »

How is the article poorly researched?

It was based on one study which was of questionable validity to the point he was making.

But I'm not going to rehash what has been said before.

metamorphosis

Wasn't there a thread about this times article a month back. Yeah this is an old article from august

It's a silly article. Just read it in fairness! Exercise is not some pre requisite that will let you eat what you want for crying out loud!!

d'Oracle

ULstudent wrote: »

Wasn't there a thread about this times article a month back. Yeah this is an old article from august

It's a silly article. Just read it in fairness! Exercise is not some pre requisite that will let you eat what you want for crying out loud!!

No.

This is a new article, about the old one.

beegirl

ragg wrote: »

That guy is a clown - he is just ignorant of the correct exercises to do...

Actually does anyone have an email for him - he's really pissed me off

I think all he is saying is that exercise ALONE is not enough to lose a serious amount of weight - and I think I would have to agree with him on that! Obviously you need both diet and exercise, that's not in question... surely?

Mellor

What does "excercise alone" mean?

Its utter nonsense.
The fundamental backbone of these studies is that you must measure like with like. so to assess excercise, you need a control group eating Xcalories a day, and a test group eating Xcalories a day (of the same type too) and doing excercise also.

Anyone, professor or otherwise that suggests that the excercise group won't lose more/gain less than the control group is an idiot.

That tiems article is nonsense, its main point was "if I excercise and eat more I gain weight". It was by an american, was was under the impression that going to the gym meant she could eat what she wanted. Seriosuly, anyone who trys to discredit the gym using this mentality (and ther are a few here) are idiots. Plain as.

The gym is not a magic place. Its is a place where you can burn extra calories.
If you eat well, you may lose weight. If you eat just as well and also go to the gym, you will lose more weight.
If you eat excessively, you will gain weight. If you eat jsut as excessively and go to the gym, you will gain les weight.

this really isn't complicated.

Also, while the times and the indo are respected sources in terms of business and science. These articles are lifestyle, and are by an large, designed purely to sell copies by appealing to peoples weakness.

ragg

Amen

jambi

Mellor wrote: »

Its utter nonsense.

while the times and the indo are respected sources in terms of business and science. These articles are lifestyle, and are by an large, designed purely to sell copies by appealing to peoples weakness.

QFT. Couldn't have said it better myself.

labelleshell

Hi All

Many of you seem to know what you are talking about regarding diet and fitness so perhaps you can help me out !!

In a bid to get fit, tone up and lose a few pounds I started cycling to work about 2 months ago as opposed to joining a gym where I pay the fee and end up not going too often. I figured this was the way to go. Faster into work, smaller carbon footprint, less money on petrol. Although I worry now about my carbon intake from the fumes. Round trip is about 26km a day and I cycle 3 or 4 times a week. Quite a few hills en route to keep it interesting :rolleyes:

I don't usually weigh myself preferring to judge my size by a couple of items of clothing, particularly a pair of black trousers I have. They get tight = I need to drop a few pounds. I'm 5'5" and about 9st 9 lbs which I think is average enough but I haven't been exercising regularly in a long time and I felt sludgy so it was time to do something about it.

My problem is... since I've started cycling my tester trousers are getting tighter around my thighs!! I can feel that my legs and a$$ are toning up but don't fancy ending up with thunder thighs instead of the dainty little toned legs that I'm aiming for. My diet hasn't really changed. I eat fairly healthy but have the occasional treat. The only difference these days is that I NEED to have something to eat about 11am or I'll gnaw my arm off so have a wholemeal cereal bar to keep the hunger at bay until lunchtime.

Is this growth of leg normal ? I don't appear to have lost weight anywhere else. Just sucks that my trousers are getting tighter since I've started exercising .. please advise ! Is this normal or is exercise bad for my thighs (joke)

metamorphosis

I would be more worried if your pants were tighter around the waist. Even though they are tighter on your legs, how are they on your waist?

It would be a good investment if you started measuring your waist with a measuring tape.

At my peak i was cycling 9 hoursiah a week and i just plainly lost weight. My thighs never got bigger and these were hard cycles too.

d'Oracle

labelleshell wrote: »

Is this growth of leg normal ? I don't appear to have lost weight anywhere else. Just sucks that my trousers are getting tighter since I've started exercising .. please advise ! Is this normal or is exercise bad for my thighs (joke)

Erm......Maybe you should change how you test.
Trouser tightness seems a pretty poor measure.

Maybe you should consider weighing or Body fat % testing.

Look at the cereal bar ingredients too.
Does it contain sugar?
Hydrogenated fats?
Fructose?

Maybe replace it with some raw nuts.

labelleshell

ULstudent wrote: »

I would be more worried if your pants were tighter around the waist. Even though they are tighter on your legs, how are they on your waist?

No waist seems okay. Not smaller anyway. I really just wondered was it possible to build muscle under the wobbly bits without the wobbly bits shifting a little. Hopefully the longer I go it will even out. I use the trouser test as my means of weight watching as I fluctuate so much. Could be 9st 7lbs one day and then the following week 9st 11lbs so trying not to get bogged down in lbs. Maybe a measuring tape is a good idea although I already know my thighs are bigger. Perhaps i have Venus Williams genes...

Thanks for feedback though.

ragg

You might get slight growth at the start, but it will be a tempory measure, as you will lean out the more you do it..

ragg

just to clarify what i mean, your legs aren't going to continue growing forever, they may have just gotten an initial pump, but as you lose some fat around them, it wont be noticable. you will appear to be more toned.
Keep doing what you are doing and be patient

sfag

Jeez - you guys are hostile to that article. I cant understand why.
Do you have a lot of money invested in gyms?.

You have to get into the mindset of people who aint fitness orientated but want lose weight.
Then prioritise the advice.
If you offer them a complete lifestyle make over they aint gonna wanna know.

I started doing weights many years ago in a effort to lose fat.
Guess what I didn't. Got muscles but the fat remained.
But getting stronger then became my priority so it didnt matter.

To support the weight lifting I corrected my diet following all the golden rules.
Still didnt shift any fat - could still see it.

Then I started playing football twice a week. Bin at it for years. Never lost any fat. Afterwards I am thirsty and then hungry. I replish what I use each time.

I've worked now how to lose fat - simple - eat less.

So therefore I conclude if my priority is losing weight I must start by eating less.
Eating less for me means going a bit hungry. You start there you cant go far wrong.
I've probably done it 5 times in my life & regardless of whether my diet is crap or great it works.

When posters show a more genuine interest in the whole fitness thing then the advice can focus more on the gym and the various forms of exercise you can do.

btw - mellor - you didnt really disagree with me on anything fundamental.
Starving is terrible - but it is effective - I once lost a stone in a week having the flu.
Any when I say ready to eat meat I'm referring to smoked fish or cooked lean meat.

sfag

My ramblings above are coming from the perspective of giving diet advice to my wife and her sister.
I gave them the full monty (nutrition, grow muscle, walking, etc) but neigher wanted to know.

The sister jointed educo gym - paid a fortune - and lost a stone pretty quick. I looked at the diet and apart from expensive feminine whey it begun with a ketogenic diet and then moved on to basic sound nutrition. No cardio. 20 mins of weights 4 times a week.

So I know that works (no arguments about educogym please).

She hasent changed her lifestyle and hasent gone back to the gym in 5 months so she does no exercise at all. She is a candadite for failure. She hasent gained any weight back yet because she is in now the habit of eating nutritional grub that they suggested.

My wife is a harder nut to crack.
She hates exercise of any kind - doesent have time with all the house cleaning she says - so shes working off a simple lean meat, fiberous carbs - no bread diet.

4 meals a day - moderate.
I'll let you know how she goes.
She has lost 4 lbs in the first week - shes not going hungry so it cant be all water loss.
I'll post back on what causes her to go up (eg wine) and how much she loses, the speed at which she loses, plus the amount of moving around she does.
If she loses 1 - 2 lbs a week it is likely to be fat - I'll deem that a success.
I suspect she will grind to a halt in a few weeks in which case I'll try to pursuade her to begin waling. If that shifts more fat then I'll know walking works, and so on.

I know it works for me but a survey of one doesent make for great science.

beegirl

Mellor wrote: »

What does "excercise alone" mean?

What do you think it means? It means if you ONLY do exercise and don't pay attention to healthy eating you won't lose as much as if you were to do both. Obviously :rolleyes:

Honestly why are you all getting up in a heap over this, the article just says that you need to eat healthy AS WELL AS exercising - it may not be a scientific study but it is COMMON SENSE!!!

labelleshell

ragg wrote: »

just to clarify what i mean, your legs aren't going to continue growing forever, they may have just gotten an initial pump, but as you lose some fat around them, it wont be noticable. you will appear to be more toned.
Keep doing what you are doing and be patient

Ahhhh what a wonderful one syllable word 'Toned' ummmm...

Thanks a bunch, will keep at it and hopefully won't be looking like Lou Ferigno anytime soon !

discombobulate

OP just read this during the week and was in a local garage and had offers on yorkies. Calorie count was around 350 for the bar!!!! Even cut that out and you've got over 2100 calries a week!

A friend of mine who's an instructer told me if you feel you have to have some sort of bad thing go for nuts or even crisps and your saving a couple of hundred calories straight away. Personally i've never ate much chocolate but go for a packet of snax if i'm stepping away from the plan.

Theres a reason why they say Yorkies are not for girls!!!!

Mellor

sfag wrote: »

Jeez - you guys are hostile to that article. I cant understand why.
Do you have a lot of money invested in gyms?

I wish, actually I just wish for money in general.

You have to get into the mindset of people who aint fitness orientated but want lose weight.
Then prioritise the advice.
If you offer them a complete lifestyle make over they aint gonna wanna know.

This was me a few months ago.
I've seriously put in a huge amount of effort into my diet, this imo, is seriously the one area that makes the biggest difference.
if people won't change, they have only themselves to blame.

I started doing weights many years ago in a effort to lose fat.
Guess what I didn't. Got muscles but the fat remained.
But getting stronger then became my priority so it didnt matter.

To be honest, that means you diet wasn't good enough.
Over the last few weeks, i've mainained a deficit, lost weight consistantly and I've gotten stronger. My lifts have increased all around, but I haven'y built up much extra muscle

To support the weight lifting I corrected my diet following all the golden rules.
Still didnt shift any fat - could still see it.

Then I started playing football twice a week. Bin at it for years. Never lost any fat. Afterwards I am thirsty and then hungry. I replish what I use each time.

Again, its just not enough, the last bit of fat is the hardest, I don't think i'll ever shift it, we'll have to wait and see
I've worked now how to lose fat - simple - eat less.

btw - mellor - you didnt really disagree with me on anything fundamental.
Starving is terrible - but it is effective - I once lost a stone in a week having the flu.

The parts I disagreed with are "that the gym won't make you lose weight". Just because you didn't doesn't mean it doesn't work.
And also that starving is a way to lose weight, obviously you will lose weight but not safely.
I really doubt you lost a stone of actual weight. A combo of dehydration, less in your stomach, plus some fat and muscle losses total the weight.
It's not unknown for people to lose 10kg+ in a few days, this is purpose conditioning and isn't permanent

Any when I say ready to eat meat I'm referring to smoked fish or cooked lean meat.

That's different that what first comes to mind. Frozen fish isn't ideal obviously, but I still have a pack in the freezer 24/7 (along with mix veggies)

beegirl wrote: »

What do you think it means? It means if you ONLY do exercise and don't pay attention to healthy eating you won't lose as much as if you were to do both. Obviously :rolleyes:

Hi, have you met my friend rhetorical question?
sigh:rolleyes:

neuro-praxis

To the poster concerned about her thighs increasing in size:

I'm a woman, dropping fat and gaining a little muscle through a combination of restricted calorie intake, cardio and weight-training.

I noticed initially that my thighs and upper arms were increasing in size, and I was alarmed too (they're big enough already thanks!). What was happening here was that I was building muscle a little faster than I was dropping fat. Therefore, my muscles underneath the fat were getting a little bigger, giving everything an overall bigger appearance.

Now however, as the fat is slowly burning off, my upper arms and thighs are getting smaller, because although there has been muscle growth, the fat is disappearing.

You will probably need to adjust your diet in order to drop fat. Your thighs will shrink a little accordingly.

By the way, a mid-morning snack is a great idea. Just make it a quality one, not a processed bar. Have natural yoghurt and a handful of berries, or some nuts.

I'm 5 foot 10 and was just ober 16 stone at the beginning of April, have been going to a gym for a few years but not straining myself. Was fairly strong though and could run a mile or two on the threadmill.

Started running on the road in April, nothing huge, built it up slowly to being able to jog 6 / 7 miles in an hour, 4 miles in 33 mins. Gym once or twice a week, just do weights, nothing too heavy. Chest press 70 kg, 40kg on the bench press, do press ups in the gym too and after the runs (2 or 3 times a week I would go out for a jog)

Have fruit and brown bread at breakfast, saled and soup for lunch, brown scone at 3 ish, fruit, yohgurt, nuts and muesli at home after work, that's Mon to Fri. Eat anything at the weekend, takeaways, big dinners etc. I don't drink at all.

Am 14 and a half stone now, 38" waist down to a loose 36" waist.

Reckon 13 stone is achievable by Christmas all going well.

Main thing was nothing happened for weeks, then is started dropping off quickly, I now have establish in my mind that all the running, gym and diet change etc do work if you gibe it time. I reckon if I continued it into the weekends I could drop down to 13 stone by beginning of November.

emergingstar

hey all said i better update

im down to 95 kilo's now which is good but its still so slow in coming off sometimes ya would want to give up but i like a challenge:D

i took yer advice and changed my diet competely(i am craving my pasta's bigtime) but i am loving the veg. i have dropped all the protein shakes, even though the trainer of the team said i will need them to help tone is this true?

i do the same training except one day i do a long jog instead of the sprints

so bascially is there any way too speed up loosing them last few kilos or will i just keep going the way in going knowing that i will get there eventually. hopefully:P

Train harder as you get fitter, eat more fruit and veg. No easy way.

sfag

whey protein is a substitute for meat
After weight training whey protein is quickly absorbed by the body - a bit more so than if you only had meat
Handy if you dont have meat to hand.
People got strong long before whey shakes were around.

sfag

RoverJames wrote: »

Main thing was nothing happened for weeks, then is started dropping off quickly, I now have establish in my mind that all the running, gym and diet change etc do work if you gibe it time. I reckon if I continued it into the weekends I could drop down to 13 stone by beginning of November.

Nah - things started to happen because you forgot to eat one weekend.
Its at the start the biggest drops are noticed.
If you cant make thru the weekend without gorging you'll be going nowhere fast.

ps someone your size can eaisly lose half a stone in 5 days and put it back at the weekend. I know I can. Sorry to disappoint.

itsallaboutheL

emergingstar wrote: »

i have dropped all the protein shakes, even though the trainer of the team said i will need them to help tone is this true?

I just skimmed through this thread, some of the posts here are just ridiculous.

OP did your trainer really phrase it that way??

corkcomp

itsallaboutheL wrote: »

I just skimmed through this thread, some of the posts here are just ridiculous.

OP did your trainer really phrase it that way??

if the trainer did put it EXACTLY like that then ditch him / her asap

sfag

sfag wrote: »

Nah - things started to happen because you forgot to eat one weekend.
Its at the start the biggest drops are noticed.
If you cant make thru the weekend without gorging you'll be going nowhere fast.

ps someone your size can eaisly lose half a stone in 5 days and put it back at the weekend. I know I can. Sorry to disappoint.

If you think the extra exercise and change in diet wasn't responsible you are a nutter.

What the gereric someone can do has f all to do with me old stock, I most certainly never forgot to eat any weekend either
Your not dissapointing anyone, certainly not me anyway

Regarding the someone my size comment, no one thinks I look anywhere near 14 stone :eek:

Also if you think having a takeaway and normal dinners over the course of a weekend is gorging you are a right tit altogether.

itsallaboutheL

corkcomp

RoverJames wrote: »

If you think the extra exercise and change in diet wasn't responsible you are a nutter.

What the gereric someone can do has f all to do with me old stock, I most certainly never forgot to eat any weekend either
Your not dissapointing anyone, certainly not me anyway

Regarding the someone my size comment, no one thinks I look anywhere near 14 stone :eek:

Also if you think having a takeaway and normal dinners over the course of a weekend is gorging you are a right tit altogether.

LMAO :pac:

sfag

Rover - down boy.

You remarked how nothing happend at first despite doing everything right - well pal congrats you defy science.

it was you who said you eat anything at the weekend - not me. I was trying to help you understand the importance of watching the grub at the weekend or you undo a whole week of progress.

You said you were 16 stone when you started - pretty easy to shift the scales down in the first week. You didn't.

Analogies with myself were to hep you understand.
I can match your level of exercise and not lose any weight. Have a guess why.

With a response like the one you posted you should be disappointed - in yourself for failing to read the real message.

All in all you have learnt to run like f*ck and not much else.

sfag

RoverJames wrote: »

Have fruit and brown bread at breakfast, saled and soup for lunch, brown scone at 3 ish, fruit, yohgurt, nuts and muesli at home after work, that's Mon to Fri. Eat anything at the weekend, takeaways, big dinners etc. I don't drink at all.
.

And to cap it all you actually think this diet is good for the exercise you do.

sfag

sfag wrote: »

Rover - down boy.
.

sfag - take the c0ck out of your mouth.

corkcomp

RoverJames wrote: »

I'm 5 foot 10 and was just ober 16 stone at the beginning of April, have been going to a gym for a few years but not straining myself. Was fairly strong though and could run a mile or two on the threadmill.

Started running on the road in April, nothing huge, built it up slowly to being able to jog 6 / 7 miles in an hour, 4 miles in 33 mins. Gym once or twice a week, just do weights, nothing too heavy. Chest press 70 kg, 40kg on the bench press, do press ups in the gym too and after the runs (2 or 3 times a week I would go out for a jog)

Have fruit and brown bread at breakfast, saled and soup for lunch, brown scone at 3 ish, fruit, yohgurt, nuts and muesli at home after work, that's Mon to Fri. Eat anything at the weekend, takeaways, big dinners etc. I don't drink at all.

Am 14 and a half stone now, 38" waist down to a loose 36" waist.

Reckon 13 stone is achievable by Christmas all going well.

Main thing was nothing happened for weeks, then is started dropping off quickly, I now have establish in my mind that all the running, gym and diet change etc do work if you gibe it time. I reckon if I continued it into the weekends I could drop down to 13 stone by beginning of November.

to try to keep on topic for a minute ... well done on the weight loss so far, I dropped from 17st to 12 a few years ago, am 13st now since hitting the weights - IMO you could make it a bit easier for yourself if you cleaned up the diet, slightly! the weekend blow outs are ok if you eat REALLY clean all week .. if you swapped the scone for fruit and the after work food for meat and 2 or 3 veg the weight would fall off pretty quickly IMO ... the diet isnt that bad but its defo lacking protein and bit too carb heavy, esp later in the day

sfag

RoverJames wrote: »

sfag - take the c0ck out of your mouth.

What kind off an insult is that - learnt it in prison? - saw it on tv maybe? - you be calling me a b1tch next and contratulating yourself because you think you've landed one.
Big mouthed dimwits like you are easy to bait - think you know it all - and offer nothing of noteworthiness, and when you prick your ego they go off the deep end.
You cant even remember what you wrote in your post and then argue on that basis. How short is your memory idiot.

This will be pulled once the moderators get to it so you better trade a few more while you can . I wont be reading any more though so argue with yourself. You could go all night - must be all that training.

itsallaboutheL

Lads there's no mods around, and i'll probably get in trouble for this.


But will the two of ye cop on and act like adults FFS

Khannie

RoverJames wrote: »

sfag - take the c0ck out of your mouth.

oh ffs. I'm locking this for now. I'll deal with you two in the morning.

g'em

In before the lock Khannie!

sfag and RoverJames infracted. Lads, attacking each other over misunderstandings only makes ye both look the eejit. The advice given here can sometimes be a little brisk in nature, but it's still got the same intention: to help. When people post up the routines/diet/ training they use to get in shape and it gets slated it's only bloomin' natural to get defensive over it.

But that's still no reason to start name calling, and those who are doing the critiquing need to bear this is mind.

Attack the post (or training) and not the poster.

Do continue...