Help appreciated

Liamario

Male 27
Height- 6' 1"
Weight- 18st. approx

Currently going to the gym at least four times a week.

10 mins threadmill:- Speed 9.5 Incline 1.5
10 mins bicycle:- Level 10 Keeping it above 9.5
10 mins X trainer:- Level 10 keeping it above 9.5

Weights : Sets Reps weight(kg)
Chest Press:- 3 10 45
Shoulder Press:- 3 10 40
Seated Row:- 3 10 50
Lat pull down:- 3 10 54
Leg extension:- 3 10 60
Leg curl:- 3 10 55

Weightloss doesn't seem to be taking place. This isn't exercise I was used to in the past, so I really don't understand why my weightloss over 2 months was only 3 kg

Daily food intake
Breakfast:- Bran flakes in the morning and that's it.
Lunch:- Lunch would be inconsistent. If I did get lunch, it would be a Brown bread sandwich will a little mayonnaise with some salad and some turkey. No cheese. Alternatively, I may have a couple of boiled eggs with some home made brown bread.
Dinner:- One medium potato, plenty of veg (mainly carrots), portion of meat. Don't eat the fat/skin

Any advice or help would be really appreciated.

Thanks in advance ladies and gents

BlueIsland

Ok I am 26, I am 6 foot one and am now 16 stone 11 pounds. On january first I was 17 stone 13 pounds. 5 weeks I lost a good bit of weight and we have similar stats.
IMHO your problem is 80% in your diet. For your size you are not eating enough. That might seem weird to say but your not!! Look at what you eat and look for instance at my typical daily diet ( I am not being a prick here by way, just trying help).

Breakfast- Porridge with splash of skimmed milk. On top of it i throw some cashew nuts, Some sunflower seeds and some blueberries. Ill have a piece of fruit with this.

11am (approx)- wholemeal cracker bread with a low fat cheese slice (or some tuna) with a piece of fruit or handful of nuts.

1.30pm- Wholemeal Pitta bread with a boiled egg or chicken pieces and red pepper, onion, tomato and cucumber. With this ill have some watermelon usually after.

4pm- same as 11am generally.

7.30 (approx)- I throw the following into a small saucepan- cut up chicken breast, peppers, mushroom, onion, some lentils, boiling water and a veg stock cube. After this ill have a low fat yoghurt.

9.30pm- fruit or a handful of nuts or some natural yoghurt.

Now i not saying this perfect but compare the two diet. I was not eating enough and losing a pound or so. With this diet over last two weeks I have lost 7 pounds along with a good weights programme and football training. just saying SORT YOUR DIET!!

Liamario

Thanks BI. So you think my problem isn't the exercise and is more directly related to the fact that I'm not intaking enough food the burn the fat.
Do we need food to burn fat? Please educate me

BlueIsland

people on here will edcuate way more than me on the issue!! but from my understanding if you dont cosume enough bascially your body runs scares and holds onto any bit of fat and that it can get its hands on (which is usually a lot in our bodies at moment). so basically dont mke your body run scared!!!eat more BUT OF THE RIGHT THINGS. read the stickies on nutrition up the top. oh especially the one on how many calories ya need a day. drop that and ya will start to lose weight.

Liamario

Thanks a lot. I will take everything you said on board for sure. You also said that my problem is 80% diet. I'm assuming my exercise routine has a few holes as well.
Any other points of view from peeps

BlueIsland

I dont know what standard of fitness ya have and that but i wouldnt get much from your routine to be honest!! you gotta add the big compounds to your routine. eg bench, squats, deadlifts. might be tough get hang of at start but they are so so beneficial.

gigawatt

seriously if you dont know what to be eating to lose weight try tesco diets.ie,do their diet for 8weeks and you'll lose a stone, and its all nutritonally balanced etc, worked wonders for me!!

Liamario

I only started the gym about 3 months ago. Non existent exercise before that. I think if I push myself too hard, especially when I go to the gym 4-5 days a week, I'll lose interest.

BlueIsland

gigawatt wrote: »

seriously if you dont know what to be eating to lose weight try tesco diets.ie,do their diet for 8weeks and you'll lose a stone, and its all nutritonally balanced etc, worked wonders for me!!

you are gonna get slated for that comment.

corkcomp

BlueIsland wrote: »

you are gonna get slated for that comment.

and rightly so ! no ulterior motive at all on tesco's part :rolleyes:

Chet Zar

BlueIsland wrote: »

you are gonna get slated for that comment.

corkcomp wrote: »

and rightly so ! no ulterior motive at all on tesco's part :rolleyes:

What? Just cos it's not free advice from the fitness forum means it's not valid?

I'm sure they have fairly sensible plans on there that have helped people.

BlueIsland

Chet Zar wrote: »

What? Just cos it's not free advice from the fitness forum means it's not valid?

I'm sure they have fairly sensible plans on there that have helped people.

one of tips on stickies is that eating anything with more than five ingredients is not worth it!! check the back of one of those meals!! Just cos something low in calories doesnt mean it is good for you. thats all im saying. there is only three calories in a diet coke. doesnt mean it is good for you!

Chet Zar

BlueIsland wrote: »

one of tips on stickies is that eating anything with more than five ingredients is not worth it!! check the back of one of those meals!! Just cos something low in calories doesnt mean it is good for you. thats all im saying. there is only three calories in a diet coke. doesnt mean it is good for you!

Ah right I get ya- you mean the meals themselves? I thought you meant just the general advice they have which might be similar to the stickies. I'd imagine their meals are like the Weightwatchers ones or similar alright!

BlueIsland

Chet Zar wrote: »

Ah right I get ya- you mean the meals themselves? I thought you meant just the general advice they have which might be similar to the stickies. I'd imagine their meals are like the Weightwatchers ones or similar alright!

Im sure they have a nutrionist or whatever working with them and that. Thing is they are there to make money so whatever ****ty ingredients that yield better profits will do to a nation of people who want quick fixes! Id agree with ya in terms of those "meals" being low in calories and hence if you did it like two a day you would lose weight. but it would back on just as fast and you have not educated yourself on nutrition or thought yourself good eating habits!!!

funlovintapir

Hi, I've been using the following method to lose weight, and it seems to be working so far. You need to create a calorie deficit. 3500 calories burned = 1 lb weight loss.

But you need to eat enough so you're not starving yourself, thats why the mix of exercise and eating well helps.
You weigh 18.1 stone. That's 253.4lbs x 15 = 3,801. That's how many calories you need to eat to maintain your current weight.

253.4lbs x 12 = 3040. That's a calorie deficit of 760 already.

The standard healthy deficit is 1000, but because you're heavyish, you can go over that to about a 1200 deficit. It depends on your body fat how far you should go before you just start burning muscle.
My doctor recommended to me burning x12 of my weight.

Through exercise you could get to a 1200 deficit a day easily. I think you would lose weight for sure that way, though i'm no professional! just what works for me and what i've heard works for other people.

Liamario

Thanks FLT, but I don't want to go into deep calculations as to my calorie intake. I have a good idea of what I should and shouldn't be eating. I would welcome meal suggestions and opinions on my routine.

gigawatt

I dont see what the big drama is if i said i lost weight with a tesco online diet.Ive already lost a stone with it. the question was about help losing weight. i've tried loads of diets before and nothing worked for me so why shouldnt I say so? and i didnt mean eating loads of tesco low cal ready meals either. its an online diet plan that you sign up for and they give you a menu for each day of the week. big deal huh?:rolleyes:

gigawatt

corkcomp wrote: »

and rightly so ! no ulterior motive at all on tesco's part :rolleyes:

and exactly why should i get slated?

Transform

gigawatt wrote: »

I dont see what the big drama is if i said i lost weight with a tesco online diet.Ive already lost a stone with it. the question was about help losing weight. i've tried loads of diets before and nothing worked for me so why shouldnt I say so? and i didnt mean eating loads of tesco low cal ready meals either. its an online diet plan that you sign up for and they give you a menu for each day of the week. big deal huh?:rolleyes:

fair play to you and if its worked for then great.

You may have tried lots of diets before but 99% of people will all work well on a lower carb, low gi intake, more good fats and protein in at most meals ohhh and not to forget working off a plan that forces you to control your portions helps in a big way.

yes it works but that is not to say it is anything new or better than the advice on offer here.

maybe post up a typical days eating as its good to give people an idea on how to put a plan together for a beginner

gigawatt

Transform wrote: »

fair play to you and if its worked for then great.

You may have tried lots of diets before but 99% of people will all work well on a lower carb, low gi intake, more good fats and protein in at most meals ohhh and not to forget working off a plan that forces you to control your portions helps in a big way.

yes it works but that is not to say it is anything new or better than the advice on offer here.

maybe post up a typical days eating as its good to give people an idea on how to put a plan together for a beginner

the plan i opted for with tesco is a low gi plan,so i find it helps to sustain me throughout the day. it does exactly everything you've said without me having the hassel of working out gi values, am I getting enough protien/carbs/fats etc.
it also tells me exactly how many oz/grams of each item i'm supposed to have so it is reducating me on portion sizes as i have been weighing my food to stick to the recipies.
it is not new or better than the advice given here, but it takes all the hassel out of trying to work out calories and nutritional balance for me. I am not a nutritionist!!! and its just a wreck the head trying to work that stuff out for someone who isnt. I dont want worrying about my food intake to be a bloody hobby,ive better things to be doing!:) here is a typical days eating

breakfast
1oz wholegrain cereal and 100mls semiskim milk
1 slice of wholegrain toast with 1oz lfcheese
piece of fruit or glass of juice

lunch
2 bread,3oz chicken, 1tblsp lf mayo, mixed salad no dressing,1 lf yogurt.

dinner
5oz lean pork, 2oz carrot, 2oz turnip, 4oz potato,2tblsp gravy

snack 2crackers, smear of peanut butter

gigawatt

oh,and im also allowed to have 7 alcoholic drinks per week and dont have to measure out the milk for my tea:)

Transform

gigawatt wrote: »

the plan i opted for with tesco is a low gi plan,so i find it helps to sustain me throughout the day. it does exactly everything you've said without me having the hassel of working out gi values, am I getting enough protien/carbs/fats etc.
it also tells me exactly how many oz/grams of each item i'm supposed to have so it is reducating me on portion sizes as i have been weighing my food to stick to the recipies.
it is not new or better than the advice given here, but it takes all the hassel out of trying to work out calories and nutritional balance for me. I am not a nutritionist!!! and its just a wreck the head trying to work that stuff out for someone who isnt. I dont want worrying about my food intake to be a bloody hobby,ive better things to be doing!:) here is a typical days eating

breakfast
1oz wholegrain cereal and 100mls semiskim milk
1 slice of wholegrain toast with 1oz lfcheese
piece of fruit or glass of juice

lunch
2 bread,3oz chicken, 1tblsp lf mayo, mixed salad no dressing,1 lf yogurt.

dinner
5oz lean pork, 2oz carrot, 2oz turnip, 4oz potato,2tblsp gravy

snack 2crackers, smear of peanut butter

exactly what i am talking about - yes its all hassle free and cheers for posting a typical day