Weight Loss Help

L.Jenkins

Like most people here, I need to lose some weight! I'm 24, 5' 7'' and weight 13 Stone 7 Pounds. As you can see I'm 2 stone over weight and need to lose it!

I'm active in the gym, but need more advice with food. Is there any substitutes for common foods I can eat or there any foods I should avoid apart from the obvious. I'm also a non-drinker and non-smoker which should help some what. So I'm trying to lose 2 stone, with everyones help.

mindaugelis

djhunter30 wrote: »

Like most people here, I need to lose some weight! I'm 24, 5' 7'' and weight 13 Stone 7 Pounds. As you can see I'm 2 stone over weight and need to lose it!

I'm active in the gym, but need more advice with food. Is there any substitutes for common foods I can eat or there any foods I should avoid apart from the obvious. I'm also a non-drinker and non-smoker which should help some what. So I'm trying to lose 2 stone, with everyones help.

http://www.mynutrition.us.lt/viewtopic.php?id=11

TommyKnocker

Hi DjHunter

To start off with you should post up a typical days food intake, leave nothing out. Also post your workouts information. How many days in the gym? Is it all cardio or a mix of weights and cardio. What weights routines you do and what form of cardio etc. Give as much detail as possible.

This will give the wise folks on here something to work with and they can advise where you might make some changes or tweaks to help you achieve your goals.


Best Regards,

M

corkcomp

mindaugelis wrote: »

http://www.mynutrition.us.lt/viewtopic.php?id=11

I was expecting to see some BS article when i opened that link but its actually pretty good / informative. I like the no fluff approach, basically start now, do something and stop worring over trivial details... OP, read that article would be a good start, and as b-builder mentioned post up full diet and routine, and most importantly how long you have been following it .

L.Jenkins

I go to the gym as often as possible and my training goes as so:

• Monday - Thursday: Lower Body Weights and a Run (4 - 8 miles), Cardio (X trainer - 15 - 30mins)
• Wednesday - Day off!
• Tuesday - Friday: Upper Body Weights and a Run (4 - 8 miles), Cardio (X trainer - 15 - 30mins)
• Saturday - Sunday: Running (6 - 10 miles), Cardio (30 mins - 1 hour), Possible Walk or Cycle.

Weights, Lower Body: Leg Press, Leg Curl, Ab Crunch! I can't think of the whole lot, but I essential work legs, ass and abs with (3 x 15) of Increasing weights. I do the same for the upper body. Again I work the abs, chest, back, shoulders and arms.

Food is my main problem, I know I'm not eating right and with that Im probably not training right either.

Mornings: Tea, Cornflakes, Milk + Usual vitamins and minerals.

Dinners vary from day to just like my clothes: Usually 1/3 Portion of food = Patatoes or rice, 1/4 or less vegetables, and the meat usually ranges from chicken, roast beef, ham or turkey.

Evening meal: Something simple such as omlettes, sausage - eggs and rashers and so on.

I won't lie either, I'm a fecker for snacking on junk food. Thats my typical week in the gym and food. I suppose now, it could become alittle more obvious what Im doing wrong!

Thanks for all the help.

TommyKnocker

Hi DjHunter

I am no expert and there are a number of qualified folks on here who can give much better advice, but I am sure you know that your diet is letting you down big time IMHO.

You need to give up the junk food and sausages, rashers and cornflakes have no place in the diet of someone who is trying to lose weight.

If you have a look on the "What you ate yesterday" thread, you will see lots of examples of what folks are eating. The majority are fairly healthy diets.

You should look for ideas from posts where the poster states that they are looking to cut/lose weight/fat.

But whether trying to gain or lose, the same type of healty foods should be eaten. Just smaller quantities when the goal is to lose weight.

I estimate your maintenance calories to be around 3000 per day, so you need to create a calorie deficit of between 300-500 calories per day to achieve your stated goal.

Best Regards,

M

corkcomp

djhunter30 wrote: »

I won't lie either, I'm a fecker for snacking on junk food.

Id say the problem lies here man. yep, the diet you posted isnt 100% clean but there isnt anything very bad in there.. I guess junk food could be anything but the fact you slipped it in at end of your post and didnt elaborate too much im guessing its high calorie! your exercise routine looks sound enough, at least you are active most days

yop

So you are training 7 days per week and you are not losing weight??

Your food portion size might be an issue, snacking definately doesnt help.
Do you eat late at night?

mindaugelis

djhunter30 wrote: »

I go to the gym as often as possible and my training goes as so:

• Monday - Thursday: Lower Body Weights and a Run (4 - 8 miles), Cardio (X trainer - 15 - 30mins)
• Wednesday - Day off!
• Tuesday - Friday: Upper Body Weights and a Run (4 - 8 miles), Cardio (X trainer - 15 - 30mins)
• Saturday - Sunday: Running (6 - 10 miles), Cardio (30 mins - 1 hour), Possible Walk or Cycle.

Weights, Lower Body: Leg Press, Leg Curl, Ab Crunch! I can't think of the whole lot, but I essential work legs, ass and abs with (3 x 15) of Increasing weights. I do the same for the upper body. Again I work the abs, chest, back, shoulders and arms.

Food is my main problem, I know I'm not eating right and with that Im probably not training right either.

Mornings: Tea, Cornflakes, Milk + Usual vitamins and minerals.

Dinners vary from day to just like my clothes: Usually 1/3 Portion of food = Patatoes or rice, 1/4 or less vegetables, and the meat usually ranges from chicken, roast beef, ham or turkey.

Evening meal: Something simple such as omlettes, sausage - eggs and rashers and so on.

I won't lie either, I'm a fecker for snacking on junk food. Thats my typical week in the gym and food. I suppose now, it could become alittle more obvious what Im doing wrong!

Thanks for all the help.

you need more volume, with this program i gained 8- 10kg

mindaugelis

try this one:

dave80 wrote: »

day1: chest, delts, tri's, cardio (3exercises for chest, 2delts, 1tris, (about 50-60min) cardio 20min)

day2: back, traps, bi's (3ex. back, 2traps, 1bis, about 50- 60min)

Day3: Quads, Hams, Calves, cardio (2quads, 2hams, 1-2 calves)

Day 4: off

Repeat above

my program looks nearly the same, and eat less carbs

p.s. if you can do cardio in morning before your first meal

L.Jenkins

Thanks for all the help.

SI NO

I was a similar set up to you! dhunter,

I played pro sport as a young adult! so i was used to eating what i wanted and when i wanted was never an issue! untill i hit 40!

was about 110kg's 17.5st. 6'2''

Was active in the gym! etc...


Moved to the Holland to do some training / coaching! were i came across a product called Obesimed.
This just made me fell full after a regular size meal! I was normally eating close to 3-4000 Kcal a day now i reduced my intake to close to 2400-2200

I take cherry active morning noon and night and feel amazing! !

Obesimed im glad to see in now available in Ireland! Its what kicked started my weight loss! Down almost 3st and happy at the new weight!