Next stage diet

clint_silver

seeing this forum on another section gave me an idea to post here.

male, 6 ft, used to be very active and hovered about 190-195lbs fighting weight with exercise 3-4 times a week but lapsed in the last couple of years and went up to 225lbs.
About 8 weeks ago, got back from holidays and got some steely determination to get weight down and fitness back up.

all white breads, pastas, white rice totally gone. coffee/wine totally gone except for maybe 2-3 lapses on a night out which I can excuse.

Got program off gym and went 3-4 times a week coupled with a good 8-10k run now and again in the park.

Weight flew off me, dropped 20 lbs in 5 weeks down to 205. However, my diet is still the same, exercise is still the same, my fitness is coming up, Ive doubled the intensity onthe cardio in the gym, but even though Ive started doubling up on sweat clothes in the gym I just cant seem to shake any more weight. Its just staying at 205 for last 3 weeks

whats the next step diet wise as I just cant fit any more exercise in to my schedule. diet is pretty much as follows
5 out of 7 days brekky is porridge with some fruit, eggs at the weekend
mid morning snack is apple or granola bars
lunch is all protein turkey/chicken on wholemeal
fruit in the avvo
dinner is veg with fish and either baked potato/brown rice/brown pasta
maybe snack on some nuts or popcorn

maybe the body just came back to something its happy with and those extra lbs might start soon.

sky is the limit

I am in in the same boat mate:rolleyes: your story is a carbon copy of my own progress, I have asked a few questions on here and on other forums in the last few days,this is what I have learned.

No rice or pasta not even even brown,no potatoes, no wholegrains either.

Have lots and lots of protein. Oh and GREEN TEA GREEN TEA GREEN TEA LOL. Seems to really help.

I am very convinced now that my weightloss will accelerate if I follow these rules.

Just my two cents though and no expert but it seems to be a general concensus.

clint_silver

sky is the limit wrote: »

I am in in the same boat mate:rolleyes: your story is a carbon copy of my own progress, I have asked a few questions on here and on other forums in the last few days,this is what I have learned.

No rice or pasta not even even brown,no potatoes, no wholegrains either.

Have lots and lots of protein. Oh and GREEN TEA GREEN TEA GREEN TEA LOL. Seems to really help.

I am very convinced now that my weightloss will accelerate if I follow these rules.

Just my two cents though and no expert but it seems to be a general concensus.

yeah, 2 weeks into the diet I started on the pu-erh tea instead of caffeine tea at home and have a box in the office drawer. its the closest tasting thing to real tea thats green. at least 4 cups a day. runs out of ya but sure Id guess thats half the idea.

I thought the next stage would be to give up the wholemeals and the spuds altogether. darn. sooooo nice.

Just thinking, my gym work is probably more muscle orientated then cardio (get rid of flab first) . Probably 70/30 if I was to guess. Must see if I can alter that to be more cardio centric which should burn more.

siochain

whats your exercise program?

Could be time to give up all bread, rice and pasta.

clint_silver

siochain wrote: »

whats your exercise program?

Could be time to give up all bread, rice and pasta.

10 min bike warmup
20 minutes weight machines mainly legs.
15 mins cross trainer
20 minutes weight machine, legs, chest and abs.
15 min cross trainer
10 min warm down with core work into stretches. Proprioception stars, free standing squats, situps.


Have doubled weights since start. Going up again next week.

I have a knee injury so don't do treadmill. Restricted grass running barely.

Happy enough with the program. I work damn hard at it. So Im convinced it's diet.

Breads and pastas next on the chop list.

breads and pastas should be cut out almost entirely. (The exception being after a particularly long /strenuous training session).

Replace them with meat and vegetables. Be a bit adventurous, get a spice rack and start to experiment, it's a recipe for both disaster and deliciousness, but it's worth a go!

I would recommend doing the weights and bodyweight exercises before you do cardio work. And I would also try and move the emphasis into the weights.

Also, as an aside, I would recommend asking a gym instructor / PT (one session now and one in 3 weeks may be enough) to teach you how to lift a bar. Weight machines are useful ish. But a smith machine does not allow you to squat, a "chest press" machine does not allow you to bench press etc. These exercises form a massive part of any schedules that I would recommend to someone trying to lose mass without losing strength or muscle. Compound lifts (squats, bench, deadlift) with bodyweight exercises (planks, rows, pull ups) should be the core of most regimes imo.

siochain

clint_silver wrote: »

10 min bike warmup
20 minutes weight machines mainly legs.
15 mins cross trainer
20 minutes weight machine, legs, chest and abs.
15 min cross trainer
10 min warm down with core work into stretches. Proprioception stars, free standing squats, situps.


Have doubled weights since start. Going up again next week.

I have a knee injury so don't do treadmill. Restricted grass running barely.

Happy enough with the program. I work damn hard at it. So Im convinced it's diet.

Breads and pastas next on the chop list.

change from weight machines to free weights, learn to squat, deadlift, shoulder press. Do some body weight stuff, pull ups, chins, dips. Learn how to use a kettel bells.

90mins is a long session and my guess is that your doing loads of movements with not much intensity and not heavy enough. I would keep it to one of the big lifts, some body weight stuff, some cardio and mobility at the start and finish. When your lifting do it as if your life depends on it.

Proper squat technique will help your knee.

But your right diet is the key.

btkm8unsl0w5r4

Take your measurements, body fat if the gym does it and photos. Sometimes your loosing fat but gaining lean mass as fast (which is a good thing). The scales can sometimes lie.

RobAMerc

i would suggest you give the porridge a miss.

I found that when I plateaued it was the porridge that was stopping me lose the weight. I changed to having oat bran with greek or fat free natural yoghurt in order to get my roughage.