Looking for help on loosing body fat.

RAWLiNGS

Hi,

I need some help please, I'm 6'0" and 13.5 stones (started from 15), and I would like to go down to 12.2 stones.

An average day;

9:00 Sandwich (homemade wholegrain bread, low fat butter and ham, vegs )
10:00 35 minutes cardio (four times a week), protein shake when I finish (low in fat and carbs)
12:00 Low fat youghurt
14:30 Usually brown rice and grilled chicken breast
16:30 protein shake, or a pint of milk and cashew or something similar
19:00 Sandwich

This is around 1550kcal, and about 40/40/20 prot/carb/fat ratio.

So I have been doing this for 2 months now and lost about a stone, but this doest work for me anymore, It seems that I started to gain weight, I tried to have a cheat day as well but no go.

I'm looking for help on this, please.

Thanks

corkcomp

RAWLiNGS wrote: »

Hi,

I need some help please, I'm 6'0" and 13.5 stones (started from 15), and I would like to go down to 12.2 stones.

An average day;

9:00 Sandwich (homemade wholegrain bread, low fat butter and ham, vegs )
10:00 35 minutes cardio (four times a week), protein shake when I finish (low in fat and carbs)
12:00 Low fat youghurt
14:30 Usually brown rice and grilled chicken breast
16:30 protein shake, or a pint of milk and cashew or something similar
19:00 Sandwich

This is around 1550kcal, and about 40/40/20 prot/carb/fat ratio.

So I have been doing this for 2 months now and lost about a stone, but this doest work for me anymore, It seems that I started to gain weight, I tried to have a cheat day as well but no go.

I'm looking for help on this, please.

Thanks

ok, so if you lost 1 - 1.5 st over two months thats not bad going.
diet is, emm.. not 100%. fruit and / or porridge and / or scrambled eggs would be good for breakfast. too many sandwiches and not enough proper food i.e. meat / fish and vegetables.
are you lifting any weights? 35 min four times a week of cardio doesnt mean you need to use protein shakes. also, why are you drinking a pint of milk if you are trying to lose weight? you need to watch liquid cals if trying to lose fat / weight ..

havea read of the nutrition stickies and make sure you are doing some resistance training, even body weight exercises.

RAWLiNGS

corkcomp wrote: »

ok, so if you lost 1 - 1.5 st over two months thats not bad going.
diet is, emm.. not 100%. fruit and / or porridge and / or scrambled eggs would be good for breakfast. too many sandwiches and not enough proper food i.e. meat / fish and vegetables.
are you lifting any weights? 35 min four times a week of cardio doesnt mean you need to use protein shakes. also, why are you drinking a pint of milk if you are trying to lose weight? you need to watch liquid cals if trying to lose fat / weight ..

havea read of the nutrition stickies and make sure you are doing some resistance training, even body weight exercises.

I have problems with my back so I can only do cardio for now. I also do 20 minutes of very light exercise to strengthen my back twice every day. I try to maintain 40/40 protein carbs intake thats why those shakes and the milk.

Would scrambled/boiled eggs in the morning, and something like tuna with a loads of vegs in the evening be a better option?

corkcomp

RAWLiNGS wrote: »

Would scrambled/boiled eggs in the morning, and something like tuna with a loads of vegs in the evening be a better option?

yes that would be a lot better:)

im open to correction, but Im not sure that there are any back problems that rule out resistance training totally. weights will get you quicker results btw, but keep up the cardio too

RAWLiNGS

corkcomp wrote: »

yes that would be a lot better:)

im open to correction, but Im not sure that there are any back problems that rule out resistance training totally. weights will get you quicker results btw, but keep up the cardio too

So my new plan would be;

9:00 Scrambled or boiled eggs
10:00 35 minutes cardio (four times a week), protein shake when I finish (low in fat and carbs)
12:00 Low fat youghurt
14:30 Usually brown rice and grilled chicken breast
16:30 Fruits
19:00 Tune with vegs

And I will try to do some light weight lifting 3 times a week (30 mins)and see how I get on. So I will have some workout everyday, till my back gets better. What do you think? Can I maintain 1-2 pounds fat loss a week this way?

Thanks for your help!

mrkf1984

had problems with my back. had to stop playing rugby. was quite painfull,to the point where couldnt even put on sock as bending over was so painful but still kept up weight training. end result back has never been as strong,i do lots of hevy lifting and i dont feel the need to use a belt. even training your back and not being afraid to progress with the weight increments will slowly build it and your confidence in your back...but, and there is a but i feel reluctant to even give you this advice, as most people would nonsense it especially giving advice not to lift without a belt. thats jus my experience and i've been at it for 9 years. ha, my back will probably give way tomorrow after sayin how strong it is!!!

RAWLiNGS

mrkf1984 wrote: »

had problems with my back. had to stop playing rugby. was quite painfull,to the point where couldnt even put on sock as bending over was so painful but still kept up weight training. end result back has never been as strong,i do lots of hevy lifting and i dont feel the need to use a belt. even training your back and not being afraid to progress with the weight increments will slowly build it and your confidence in your back...but, and there is a but i feel reluctant to even give you this advice, as most people would nonsense it especially giving advice not to lift without a belt. thats jus my experience and i've been at it for 9 years. ha, my back will probably give way tomorrow after sayin how strong it is!!!

I can understand what this means, as I was 15 when I had to stop playing football, due to bad knee and lower back etc. Recently, Its started to get better, I'm only 21 now so there is still a hope. By the way, I do exercises to strengthen my lower back twice a day, no pain so far, I may get back onto my normal workout in a month or so.

Every time you think its getting better will be very sore on the following day, dont worry its the exact same with me

cc87

Have you had your back checked out recently by a physio??

Back problems are caused by a lot more things than just problems with the muscles in your back (ie tight hip flexors). In your case, your bad knee may have even caused it. Concentrating on your back alone may just hide the problem rather than solve it.

If you havent already done so, i would strongly recommend getting it looked at.

RAWLiNGS

cc87 wrote: »

Have you had your back checked out recently by a physio??

Back problems are caused by a lot more things than just problems with the muscles in your back (ie tight hip flexors). In your case, your bad knee may have even caused it. Concentrating on your back alone may just hide the problem rather than solve it.

If you havent already done so, i would strongly recommend getting it looked at.

Thanks for your advice!

I go to a physio every week. He says that my knee can be the cause of my lower back pain. But my knee is not that sore anymore, and my back is getting better as well. I can probably go back to the gym in a month, but till then I still want to loose fat.

ReadySteadyGo

They say to only eat Tuna once every two weeks or so due to heavy metals contained in it.

Also, Fresh Tuna is considerably better for you than tinned tuna, more Omega's in the fresh one if I remember correctly.

Salmon Fillets is what I would suggest.

cc87

How about keeping food diary for a week or 2 so you can isolate the areas ofyour diet that you can work on. fitday.com is a very handy way of doing it.

What kind of cardio work are you doing?? intervals or long slow stuff??
intervals would be way to go for fat loss.

RAWLiNGS

ReadySteadyGo wrote: »

They say to only eat Tuna once every two weeks or so due to heavy metals contained in it.

Also, Fresh Tuna is considerably better for you than tinned tuna, more Omega's in the fresh one if I remember correctly.

Salmon Fillets is what I would suggest.

I think from now on every Wednesday I will eat Salmon. I used to eat a loads of fresh fish, but got very bored of it after a while as you can imagine. Thanks for your help!

RAWLiNGS

cc87 wrote: »

How about keeping food diary for a week or 2 so you can isolate the areas ofyour diet that you can work on. fitday.com is a very handy way of doing it.

What kind of cardio work are you doing?? intervals or long slow stuff??
intervals would be way to go for fat loss.

Thats a good idea. I used to do it myself, but usually after a few days just left it. Ill sign up for an account.

I can only do long slow as of my back, and knee problem, I have a cross trainer at home, I used to 50 minutes intervals no problem, thats the past, I'm happy if I can keep up to 35 mins low intensity every second day.

mrkf1984

ReadySteadyGo wrote: »

They say to only eat Tuna once every two weeks or so due to heavy metals contained in it.

Also, Fresh Tuna is considerably better for you than tinned tuna, more Omega's in the fresh one if I remember correctly.

Salmon Fillets is what I would suggest.

eh, cod. cant get much cleaner protein than that. i eat about 600g tuna a day, had a problem getting through airport security last month.