Advice needed for Losing 2 Stone in 3 Months.

The_Kew_Tour

Ok I am 18 stone and 6ft 2ins. Little bit lucky in that few years ago I played rugby at decent level so my frame is im broad shoulder and can hold some of weight, but only so much as you know. I was 15 7lbs few years ago when my fitness was at decent level(explain in detail further on)

Now I want to shred 2 stone before Christmas, and get back playing Sport after Christmas. Joined a Gym and because I can work at home for next 2/3 months bar odd day in Dublin(living in Cork as speak, moving back after xmas) I pretty much have no excuses to go to gym 5-6 days week.

My aim is get rid of weight, but at same time I like get bit lean so I would like maybe to do weights in there also, like bench press and squats just keep it different.

Yesterday I had day off so I did 12 minutes on rowing machine at about 2:10 doing 500 meters at level 10. Before I could do 30 minutes at 1:50/1:53 for 500 meters. I could also burn up to 20 calories a minute on stepper machines, but now around 15 calories, so in sense my fitness levels have gone quite bit down over past 2 years. I had serious problem with knee hence I was unable to do much for some time, but everything is fine now so I have no excuses.

Anyway here is what I am eating for past week and well hope its some bit healthy. Just point out I try vary the meals so not to have same everyday but here is the mixtures I have.

Breakfast: Its between Porridge with honey: or 2 Apples and Banana.

Lunch: Wrap with Chicken stuffing and some egg: Vegtable soup with Brown soda bread 2/3 slices no butter:

Evening Meal (5-6pm) Chicken/Vegetables with 2/3 potatoes small bit gravy: Steak with Veg sweetcorn and small portion of mash or peppers: Have Fish once week too.

Snacks inbetween: I might have few Grapes or Strawberrys (4/5). Sometimes do Smoothie of Low fat Yogurt, few strawberry, few raspberry, banana and spoon of honey. Might have coffee in morning, but mostly water for rest. Bar one day when did have 7up:o

Also what are your thoughts on fat buners and do they work? Anyone tried them and advice be great. Not saying they alone will get me rid of weight, but just curious of if they can help with exercise and decent food.

Any advice and I welcome it good or bad. Thanks.:)

ChoralClam

Forget fat burners. Not good for you.

Get this book. It's got some good info in it
http://fourhourbody.com/

Get into the gym classes. They're the best as usually combine cardio and core work and once you build up the core the rest will come easier. I'm also 6'2" and 110kgs so a little lighter. If you just do weights you might find you just bulk up and don't shed the pounds.

Diet is the main thing in shredding the lbs. Plenty of protein and not so much carbs and keep exercising and you should see results.

I've started doing classes at my gym and notice massive difference already, they work you like you don't know how to yourself. I'd recommend Pilates and Cross-fit and any of the Les Mills Body classes http://www.totallylesmills.com/site/BODYPUMP

Oh and after every shower.. 1 minute of Full on Cold water.. It's amazing how much your body burns trying to keep your temperature stable.

martomcg

For a large loss like 2 stone i wouldn't be overly bothered with fat burners. They'll only really be noticeable when your struggling to lose weight.

My advice would be to get your food intake under control and you'll see a massive difference. What you've posted seems healthy but without quantities of each food your eating its pretty pointless.

Get yourself a scales and weigh all the food your eating and work out exactly what your taking in. I was shocked when i realized how many calories were in one of my "standard" dinners when i worked it all out. Pasta/rice/carbs should always be weighed. For your size anywhere between 1800-2500 calories should be enough (depending on other factors)

Deffo concentrate on cardio but you should also be adding a full weights routine to target your whole body. Be it a 3 day/5 day or whole body split weights should definitely be included! If your on a calorie deficit/maintenance weights will definitely not cause you to bulk up.

Lombardo86

ChoralClam wrote: »

Oh and after every shower.. 1 minute of Full on Cold water.. It's amazing how much your body burns trying to keep your temperature stable.

Can this really make much of a difference?!

BlueIsland

1. Read the stickies on nutrition and follow.

2. Cut out bread/ wraps/ potatoes

3. Add protein to each meal (example- instead of apples with porridge in morning eat couple boiled eggs)

4. Keep exercise simple. Forget about stuff like how many calories you can burn etc etc on different machines/ rowers etc.. Google something like Starting Strength for weights. Throw in some walking and running on different days.

Id be fairly certain you would get leaner in 8 weeks following these four simple things.

btkm8unsl0w5r4

This is an achievable goal but don't go for fads or gimmicks. Spend a few euro getting some personal training and diet advice. Most likely you will be put on a low carb diet (your diet is very carb heavy) and intensive exercise program with high intensity weights and little rest periods and sprint cardio.

Remember its what you do everyday that makes a difference, so making fundamental changes is what's going to strip fat, maintain your muscle and allow you keep the weight off.

SunnyDub1

IMO op I think your diet is poor. You are eating a high amount of carbs and not enough protein and good fats.

2 apples and a banana is not a breakfast.
Why not try have eggs in the morning, boiled , scrambled etc. Porridge is OK every now and again but not every day.

Try cut out the bread/wraps at lunch and have a chicken or tuna salad.

Your dinner seems OK but again I would cut out the potatoes and maybe have sweet potatoes, and add more veg. Try having fish 2-3 times a week appose to once a week.

Snacks - fruit is OK, but be careful as it is very high in sugars. Berries are fine. Try having a small handful or nuts or some Greek yogurt with cinnamon.

Trust me when I say - low carb, high protein, good fats and you will see long term results, more energy in the gym and more likely to stick to a healthy lifestyle has appose to a fad diet.

Best of luck

Reality_Check1

ChoralClam wrote: »

If you just do weights you might find you just bulk up and don't shed the pounds.

Once you maintain a calorie defecit weights are the best way to lose weight. I would argue it is impossible to bulk up while on a defecit

ChoralClam

Reality_Check1 wrote: »

Once you maintain a calorie defecit weights are the best way to lose weight. I would argue it is impossible to bulk up while on a defecit

Aye but look at his current diet and regime.

oh and it hasn't been mentioned yet but lay off the booze.. unless u want moobs

http://pubs.niaaa.nih.gov/publications/arh22-3/220.pdf

nice_guy80

start a food and drink diary

write down everything that you eat for three days. Be brutally honest with yourself. include the milk in your tea, the sugar in the coffee, salt on the chips. everything.

then come back to us with your full diet. including pints.

I'd get to a professional strength and conditioning coach to do up a proper programme for the next 2.5 months to follow in the gym. it'll be worth the €50/60.

The_Kew_Tour

Larry Prickly Feather wrote: »

Most likely you will be put on a low carb diet (your diet is very carb heavy)

Remember its what you do everyday that makes a difference, so making fundamental changes is what's going to strip fat, maintain your muscle and allow you keep the weight off.

SunnyDub1 wrote: »

IMO op I think your diet is poor. You are eating a high amount of carbs and not enough protein and good fats.

2 apples and a banana is not a breakfast.
Why not try have eggs in the morning, boiled , scrambled etc. Porridge is OK every now and again but not every day.

Thanks for pointing out obvious inclusion into what I should be eating. Will take your advice along with others.

nice_guy80 wrote: »

start a food and drink diary

write down everything that you eat for three days. Be brutally honest with yourself. include the milk in your tea, the sugar in the coffee, salt on the chips. everything.

then come back to us with your full diet. including pints.

I'd get to a professional strength and conditioning coach to do up a proper programme for the next 2.5 months to follow in the gym. it'll be worth the €50/60.

Thats sounds good. I will do it. Going get personal coach next week when get paid.

nice_guy80

The_Kew_Tour wrote: »

Thanks for pointing out obvious inclusion into what I should be eating. Will take your advice along with others.



Thats sounds good. I will do it. Going get personal coach next week when get paid.

personal coach? what is that person qualified to do?
What you need is a proper strength and conditioning professional.

jsn.peters

How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!

IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories

This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2…

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old
Slow Metabolism- 30%
Moderate Metabolism- 40%
Fast Metabolism- 50%

30-40 years old
Slow Metabolism- 25%
Moderate Metabolism- 35%
Fast Metabolism- 45%

Over 40 years old
Slow Metabolism- 20%
Moderate Metabolism- 30%
Fast Metabolism- 40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.

This is called your Basal Metabolic Rate (BMR) and it's how many calories your body burns daily. It's not 100% accurate (what is) but it's pretty good.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 – 500 = 2380.90 ( note that it takes 3300 calories to lose 1lb ) so a diet of 500 calories less per day will take just over 6 1/2 days to lose 1 lb

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want

YFlyer

Swim in cold water. Worked for Phelps

http://abcnews.go.com/Health/Wellness/nasa-scientist-chills-body-shed-pounds/story?id=12000983