Realistic aim's.

ForzaSaints

Looking for a bit of advice. I just started a gym programme, where I do 30 minutes on a treadmill, 10 km in 20 minutes on an excercise bike, and 15 minutes on a cross trainer. I then proceed to do about an hour of weights/using the weight machines. My daily calorie intake would be about 11-1200. Im currently 85 kilos. How much would I realistically be able to lose in 3 months? And is there any supplements to aid me? Thanks.

thehamo

My advice would be to sort out your training program. Thats far too much to be doing in one session, especially with such a low calorie intake! Unless you are training for a sport, I would come off the cardio machines, and conentrate on the weight training, ad in a couple of high intenisty sessions in the week.

If you do that level of work with such low calories, you are destined to burn out very soon!

Hanley

With your kcals at that level, considering your bodyweight, the most likely thing to happen is that you'll feel tired and sore all the time, constantly be hungry, binge, quit training and gain all the weight you lost and more back. Honestly.

Here's a good general guidline on what you need to do:

What to eat:
1) Multiply bodyweight in pounds x12 to get daily calorie intake (DCI)

2) Multiply DCI by 40% to get calories from protein daily, divide by 4 to get grams of protein daily

3) Multiply DCI by 30% to get calories from carbs daily, divide by 4 to get grams of carbs daily

4) Multiply DCI by 30% to get calories from fat daily, divide by 9 to get grams of fat daily

5) Stick at it for 4-6 weeks, then come back and thank me for changing your body without ever even meeting you

How to do it:
1) Create a fitday.com account and spend a bit of time setting it up and adding custom foods, most people eat the same stuff day to day so it should be easy to follow and record (you may want to weigh and measure food for the first couple of days to get an idea, or you may not – but you should)

2) Measure your waist at the belly button, record your weight on the scales (do this after going to the bathroom first thing in the morning)

3) Recheck step 2 at the end of week 1, week 3 and week 6 Most people will see a significant loss to both their weight and waist measurement in week 1. Don’t get too excited, it’s mostly just “bloat”. The real fat burning tends to start around the day 5 to 7.

But I want chocolate/bread/alcohol/sugar/generic unhealthy product….
….You’re human, that’s ok. Just try to limit it as much as possible!

1) Have a “free” meal (ie one that doesn’t conform to your normal dietary guidelines) once every 4-5 days. Just a meal, not a starter, main course and dessert!!

2) Have a “re-feed” day every second weekend (you chose Saturday or Sunday)

3) Don’t take the above as license to go off the rails, eat slowly until you’re full, and don’t force food down for the sake of it (and remember, the day after you may appear slightly bloated with your weight and waist measurements increasing marginally, but that will sort itself out in a day or two once you’re back on regular eating)

There is literally no way you can do this and not lose weight. Seriously. It’s physically impossible. If you track everything correctly, I can guarantee that in 6 weeks you’ll have lost a ton of fat and probably gained muscle too. All it requires is a bit of dedication.

As for the types of food to eat, eat real food - meat and veg, nuts and seeds, fruit, a small bit of starch and no sugar.

Possible weightloss - maybe a kg a week, so 6-12kg? The "softer" you are, the more you can potentially lose.

No supplement will help.

Do a short bit of cardio, then the weights, then more cardio. Sounds like your training plan is far from optimal, but if you're just a beginner it'll probably suffice.

It's simple, but it just ain't easy!!

Barry.Oglesby

Firstly, and I'm not trying to be a dick, your thread title says "aim's" which technically means "aim is". "Realistic aims" without the apostrophe is the correct method

Secondly, I doubt you're on 1200kcal per day at 85kg. We need about 1000kcal just to live (ie. without activity. I would take a look at your diet again and include everything including juices, soft drinks, milk etc.

Thirdly, with the right training, a good programme and a good diet, you can make great progress in 3 months. The difficulty is that your programming seems a bit directionless. Is your goal just fat loss?

Shane Fitz

Barry.Oglesby wrote: »

Firstly, and I'm not trying to be a dick, your thread title says "aim's" which technically means "aim is". "Realistic aims" without the apostrophe is the correct method :-) l

That possessive apostrophe just gets your goat!!