Diet/Gym critique please

Penn

Hey all. Long story short, I've lost 52lb since the beginning of July, usually 2lb a week, though some weeks lost more than others if I had some days off work etc. Delighted with my progress, but concerned that a lot of that may have been muscle loss. I'm still pretty fat, and I almost feel more 'squidgy' and softer now, like a balloon that some air has been let out of. Still the same basic shape, but softer and more jiggly. I know my diet hasn't been perfect (too many carbs) and my exercise has pretty much been all cardio. Was doing maybe 60/40 cardio/weights, but hurt my arm a few months ago so switched to all cardio. Arm seems to be alright now, but have just kept doing the cardio as I enjoy it and it's working. But want to try add back in some weights now. So since I've passed the 50lb mark, going to have to change things up.

I don't want to have eggs for breakfast (high cholesterol runs in my family. I know some say eggs are fine, but I'd rather not have too many) so I might have to stick with porridge until I can find something else. Making the microwave porridge with low fat milk, and a small glass of the milk to drink for breakfast.

Lunch, currently have brown bread turkey & ham or turkey & egg mayo (on gym days) sandwiches. Going to switch to a salad bowl thing of lettuce, slice of ham and chicken tikka or cajun chicken pieces (replacing the carbs with more protein).

Snacks are currently two fat free vanilla yoghurts. Can't really see any need to change this. Slight nut intolerance so can't eat too many (and nuts are just too damn moreish). Might try bananas or some other fruit every now and again, but it'll mostly be the yoghurts. Pretty much only drink water throughout the day (apart from milk at breakfast).

Dinner depends on what Mam makes to be honest, but it's usually some meat and spuds with some veg. Already cut down amount of potatoes I eat, can't really reduce that any more. Though if she makes chicken curry, I can reduce amount of rice I eat. Gym days I make my own dinner, so that'll probably be where eggs come in. Scrambled or ham omelette or something.

Gym - Current routine is pretty much 10mins rowing machine, 15mins cross-trainer, 15mins walking (6km/h) and 10mins cross-trainer (add 5 mins to walking and cross-trainer on weekends as I've more time in the gym). I might actually get the instructor at the gym to do up a programme for me which will be mostly cardio during the week and mostly weights at weekends. Doing weights during the week is just too much of a hassle. Might get her to measure my bodyfat too so I can keep an eye on it, or is there any way I can do that from home?

So that's it basically. As much as I'd like to just keep doing what I was doing, it's not sustainable and even at this weight, I should be thinner than I am now. Haven't been this weight in about 7/8 years, but don't remember being this fat even at that weight, if y'know what I mean. Set myself a goal of 100lb by July 1st next year, so I'm just over halfway there with about 7 months to go. But I knew myself that the way I was eating had some room for improvement and I shouldn't have been doing all cardio. It's just, when you see steady weightloss each week, you don't really want to change what you're doing. But better to make any necessary changes now, I suppose.

Any critique or advice would be greatly appreciated.

cmyk

Penn wrote: »

even at this weight, I should be thinner than I am now. Haven't been this weight in about 7/8 years, but don't remember being this fat even at that weight, if y'know what I mean. Set myself a goal of 100lb by July 1st next year, so I'm just over halfway there with about 7 months to go.

Nothing to feel disheartened about there Penn, that's fantastic progress so keep the faith and good to have a goal, I hope you've been taking pictures along your journey as a bit of motivation for yourself?

Penn wrote: »

Delighted with my progress, but concerned that a lot of that may have been muscle loss.

You probably have quite a bit of muscle mass there from carrying that extra weight, would you post up your stats now?

Penn wrote: »

I know my diet hasn't been perfect (too many carbs) and my exercise has pretty much been all cardio.

You've probably answered your own question here, most of your meals are carb heavy, try to base your meals around some sort of protein source to start with, and as you've said you can get one of the instructors to put a more focussed structure on your training.

Penn wrote: »

Might get her to measure my bodyfat too so I can keep an eye on it, or is there any way I can do that from home?

I'll most likely be criticized for this, but I generally don't measure bodyfat % above about 15-20% to be honest. I use scale weight and actual measurements, while encouraging people to chart progress with pictures, you're mirror won't lie.

Penn

cmyk wrote: »

Nothing to feel disheartened about there Penn, that's fantastic progress so keep the faith and good to have a goal, I hope you've been taking pictures along your journey as a bit of motivation for yourself?

Have a pic from when I started, but other than that, the only motivation I need is seeing that 2lb gone each week on the scales. Have also thrown out 3 bin bags of clothes (and spent about €500 on new clothes) over the past month, which has made me feel pretty good.

cmyk wrote: »

You probably have quite a bit of muscle mass there from carrying that extra weight, would you post up your stats now?

How do you mean 'stats'? As in measurements? Haven't really taken any to be honest, but have a tape at home I could do later if needed. Was going to get the instructor to measure me first so I know how and where to measure. Definitely lost inches off the waist anyway, down from a 42" to a 38", and not having to squeeze myself into the 38" either.

cmyk wrote: »

You've probably answered your own question here, most of your meals are carb heavy, try to base your meals around some sort of protein source to start with, and as you've said you can get one of the instructors to put a more focussed structure on your training.

I'll most likely be criticized for this, but I generally don't measure bodyfat % above about 15-20% to be honest. I use scale weight and actual measurements, while encouraging people to chart progress with pictures, you're mirror won't lie.

That's why I've waited to hit 50lb before worrying about bodyfat or perfecting the diet. Knew I'd have to keep reducing the calories and increasing exercise as I lost more weight, so mostly just focused on being under the calorie limit (I use My Fitness Pal) rather than what I actually ate, though I tried to be a bit healthier anyway. Now I want to try and eat (and exercise) properly as well as stay under the calorie limit. Like I said, even though I'm definitely getting thinner, certain areas like arms and legs just feel flabbier and softer than they probably should do.

cmyk

Penn wrote: »

How do you mean 'stats'? As in measurements? Haven't really taken any to be honest, but have a tape at home I could do later if needed. Was going to get the instructor to measure me first so I know how and where to measure. Definitely lost inches off the waist anyway, down from a 42" to a 38", and not having to squeeze myself into the 38" either.

Just height and weight really to be honest.

Penn wrote: »

That's why I've waited to hit 50lb before worrying about bodyfat or perfecting the diet. Knew I'd have to keep reducing the calories and increasing exercise as I lost more weight so mostly just focused on being under the calorie limit (I use My Fitness Pal) rather than what I actually ate, though I tried to be a bit healthier anyway.

Sounds like you've got a good grasp of the basics there. As I said above increase your protein levels and base your meals around this and more vegetables. You say you cook your own dinner sometimes, so cook in advance in bulk and bring that in for lunch etc, makes it much easier to control what you're eating.

Penn wrote: »

Now I want to try and eat (and exercise) properly as well as stay under the calorie limit. Like I said, even though I'm definitely getting thinner, certain areas like arms and legs just feel flabbier and softer than they probably should do.

Well upping your protein levels and introducing some form of resistance training in theory will help change your body shape a bit quicker by maintaining as much muscle mass as possible while running a caloric deficit.

Penn

cmyk wrote: »

Just height and weight really to be honest.

Ah, no worries. 6ft and currently 218lb (about 99kg). MFP is giving me a target calorie goal of 1530cals per day (plus exercise 4 times a week) to lose 2lb a week.

cmyk wrote: »

Sounds like you've got a good grasp of the basics there. As I said above increase your protein levels and base your meals around this and more vegetables. You say you cook your own dinner sometimes, so cook in advance in bulk and bring that in for lunch etc, makes it much easier to control what you're eating.

Well, when I say I cook my own dinner, normally it's just a small bit of pasta or super noodles or something, as on gym days I don't get home until after 8 and don't really want to eat a lot that late. That's why scrambled egg or omelette seems like the way to go there. For lunch today I just got lettuce, ham and chicken tikka pieces from the petrol station I usually go to, but I am going to try make it at home myself and bring it in if I feel I'm slipping back into bad habits.

cmyk wrote: »

Well upping your protein levels and introducing some form of resistance training in theory will help change your body shape a bit quicker by maintaining as much muscle mass as possible while running a caloric deficit.

That's the hopes anyway. I guess I was wondering if there was anything in particular I should do, but I guess doing something is better than doing nothing, and I think doing what you said (more protein and resistance training) should make some impact on my concerns anyway.

Cheers for your help

jmvane15

Yeah you're going to want to get more protein in your diet.

busyliving

First off congrats, your progress is something you should be very proud of...

You have lost a lot of weight and you have been stinking with it and for quiet a long time. A lot of people who are unhappy with their weight just complain, but do nothing, you have done something it, and your showing progress...

As the previous posters said, just cut back on the carbs and fill the gaps with protein.

Also try and make dinners yourself, but this can be hard especially with Mammy, my mother continues to make me dinners when i ask her not to, she really is old school a whole lot of potatoes.

But mate, you can take a lot of positives from your progress so far, and in order to get to your ultimate goal you'll need to make changes to your diet and training as it will become harder to lose weight, as you've less weight to lose.