Fat burning suggestions

Corruptable

I'm working on losing weight at the moment, hoping to lose around 3kg a week or 2 stone every two months, as I've heard this is possible.

Present weight: 116.1kg

No Carb Diet:

Breakfast: 2 eggs
Lunch: Pita bread
Dinner: Chicken breast with salad
Supper: 1 tin tuna

No fizzy drinks, just water and two cups of tea usually.

Gym program:

Cardio:
Treadmill - 1000cal F/W Speed 6.0 on incline 11.

Circuit/Weights:
Chest Press 3 x 25
Abs Machine 3 x 40
Oblongs DB 3 x 40
Leg Press 3 x 25
Leg Extension 3 x 25
Rowing U-Bar 3 x 25

The priority is around lowering excess fat on waistline to slim down a few inches, with intention of then continuing regular exercise until hitting goal of 90kg.

Any suggestions that would be beneficial welcome.

Funk It

Corruptable wrote: »

I'm working on losing weight at the moment, hoping to lose around 3kg a week or 2 stone every two months, as I've heard this is possible.

Present weight: 116.1kg

No Carb Diet:

Breakfast: 2 eggs
Lunch: Pita bread
Dinner: Chicken breast with salad
Supper: 1 tin tuna

No fizzy drinks, just water and two cups of tea usually.

Gym program:

Cardio:
Treadmill - 1000cal F/W Speed 6.0 on incline 11.

Circuit/Weights:
Chest Press 3 x 25
Abs Machine 3 x 40
Oblongs DB 3 x 40
Leg Press 3 x 25
Leg Extension 3 x 25
Rowing U-Bar 3 x 25

The priority is around lowering excess fat on waistline to slim down a few inches, with intention of then continuing regular exercise until hitting goal of 90kg.

Any suggestions that would be beneficial welcome.

Amm pita bread wouldn't be considered "no carb", I imagine it would be quiet full of carbs.

3 kg a week shocked me, then I gathered that you mean 3 lbs a week (which would roughly stack up to your 2 stone goal).

Not by any means an expert with nutrition myself, but that looks like a very low amount of consumption, I would find it hard to keep to such a low intake.

banquet

I estimate that to be in or around 1000 calories. Far too severe a deficit for someone weighing 116kg and unsustainable.

Hanley

Calories are far too low. It's too reactionary and not sustainable long term.

While it's commendable that you're going after this, you need to be realistic. It took you time to gain the weight, it'll take you time to lose it.

Severe kcal restrictions like you're planning only lead to burnout, failure, frustration and rebound weight gain.

ForeverYoung90

Jaysus if I was on that diet id cry.Id proberly last 3 days then tear into a snack box down the local chipper.
Also 1000 calories to burn on a treadmill is no easy task believe me.

Look keep it simple.Take it nice and slow.Reduce your calorie intake by 250 cals a week along with exercise like jogging,exercise bike,treadmill etc and burn 250-300 cals a day.
This will give you a weekly deficit total of 3500 cals which equates to 1pound loss per week.My reccomendation is start easy with this for 5/6 weeks and see how you get on.:)

25215615

These are a few changes that I would make.

Corruptable wrote: »

I'm working on losing weight at the moment, hoping to lose around 3kg a week or 2 stone every two months, as I've heard this is possible.

Present weight: 116.1kg

No Carb Diet:

Breakfast: 2-3 eggs, bacon, omelet etc
Lunch: Sweet potato. chicken salad, burger in a bowl with cheese, eggs, etc
Dinner: 2 chicken breast with salad or steak and green veggies
Supper: 1 tin tuna ,nuts, salami,


Water and lemon in the morning tea and before training and mornings



Gym program:

Cardio:
Some light sprinting or bike or rowing machine interval

Resistance training
Free weights and Body-weight
Avoid machines and perform compound exercises etc
Squat, Deadlift, Lunges Step Ups, Speed Squats, Reverse Lunges,
Press ups, Inverted row, DB Rows, Chin ups, Dips shoulder presses, SA Presses and Pulls

The priority is around lowering excess fat on waistline to slim down a few inches, with intention of then continuing regular exercise until hitting goal of 90kg.

Any suggestions that would be beneficial welcome.

Just my suggestion on things. Could then add in a clean carb meal every few days such as sweet potato or rice.

Duffman'05

I'd recommend a low carb, high protein, high fat diet (obviously not including saturated fats...) - lots of polyunsaturates like unsalted cashew nuts and seeds for example. I've had great results with this over the last two years in terms of cutting.

A diet that is comparatively high in lipids will boost lipolysis (or 'fat burning') in times of fasts as this is the energy source your body becomes most accustomed to working off.

Corruptable

Funk It wrote: »

Amm pita bread wouldn't be considered "no carb", I imagine it would be quiet full of carbs.

3 kg a week shocked me, then I gathered that you mean 3 lbs a week (which would roughly stack up to your 2 stone goal).

Not by any means an expert with nutrition myself, but that looks like a very low amount of consumption, I would find it hard to keep to such a low intake.

I should have noted that pita bread is the one exception for convenience. At one point I was losing exactly 3kg a week, however that has naturally slowed down now.

I've been on this low intake for 12 months to date, which an occasional substitution in terms of eggs, chicken and fish, but it's pretty limited in choice but I don't note any side effects.

Hanley wrote: »

Calories are far too low. It's too reactionary and not sustainable long term.

While it's commendable that you're going after this, you need to be realistic. It took you time to gain the weight, it'll take you time to lose it.

Severe kcal restrictions like you're planning only lead to burnout, failure, frustration and rebound weight gain.

I've had one failure already in the past 12 months, with some small rebound of weight gain, but I went back into it again and am back where I was.

As for 25215615's suggestions, I like those. I used to do squats, lunges, deadlifts so it's something I should incorporate again now that I've readjusted in terms of weights and cardio during the previous three weeks after taking a few months off.