Fittest Fatso that I know.....help

GoingForIt

Hey all,

I reckon that I am some sort of freak of nature....

I weigh 18st 10lb.......38% Body Fat.....6ft tall.....male

My exercise is as follows (more or less)
Mon - Rest
Tue - 4 mile fast run (8:30 min/mile)
Wed - Gym
Thu - 6 mile run (9:00 min/mile)
Fri - Rest or another gym
Sat - Run 8-10 mile
Sun - Cycle 50 - 70k (avg 25kph)

IMHO my exercise is good.............why can't I loose weight???

ANSWER: MY DIET IS CRAP

The reason why my diet is crap is because I am hungry.

I try to limit my intake to ~1500 cals per day....but I end up starving and binge eating.

So my questions are:
- what foods are best to have me full, low carb and low calorie?
- i have a desk based job, i gym/run in evening....what snacks can I have around 4pm to keep me going t'il about 6pm when I exercise
- after my long run / cycle at the weekend, what food is recommended to fill me up to stop me going for choc bar / snacks.

PLEASE HELP..........

misslt

First of all let me say I am no expert and I am only learning myself here!

The first thing that jumps out at me is your cals are WAY too low.

I'm on more than 1500 cals a day and I am losing weight, I'm a 5'1 female at just over 3st lighter than you.

Take a look at the stickies in this forum and work out your calories.

Use something like myfitnesspal to track your intake.

Get your cals from whole, fresh, unprocessed foods. A rule I saw here and try to stick by is 'if it has more than 5 ingredients, it's not worth it.

Read the stickies, educate yourself, try and work out what your macro breakdown should be (the ratio of fat:protein:carbs) and stick to that.

But yeah, definitely - your daily calorific intake is way too low!

Edit: If you don't eat enough, you can't expect your body to function properly. I'm not sure of the specifics of 'starvation mode' or sacrificing muscle or that, maybe someone who does can elaborate, but you need to eat enough to lose weight (despite what you've been told )

Sorry for leaping all over that calorie number but that's the big thing jumping out at me!

Sir Digby Chicken Caesar

i'm 5ft10, down from 14-15 stone doing absolute no exercise and 1500 was too low even for me, for you it's way too low as misslt says. i'm around 12 stone now and i'm aiming for 1900-2000 a day

grab yourself some virgin coconut oil (unrefined) it's great to fry with and you can also have a spoon/forkfull a couple of times a day. it's full of good fats so a spoonfull is very filling and gives a good bit of energy.

for other snacks almonds are lovely, a handful of sesame seeds, pumpkin seeds, mixed nuts.. stuff like that. it's not exactly low calorie but you could do with the calories and they're full of good stuff.


http://www.boards.ie/vbulletin/showthread.php?t=2055992322

you could try these as well, they're delicious, very filling and really easy to make. takes 10-15 minutes. stick em in the freezer for 1.5-2hours, chop em up and leave em in the fridge then just take em out when you need them wrapped in a bit of greaseproof paper or something.

madma

you cant out-train a bad diet OP, i was in the gym for a few years and the weight kept the same until i sorted out the diet and made lifestyle changes.

best thing ya can do is have a good look over the forum on nutrition and work out foods you need etc..

if you sort your diet and keep up that excercise you will lose the weight!

also have a look in intermittant fasting, it has worked well for me so far, but it aint for everyone but do check it out

GoingForIt

thanks all........

i have learnt that I cannot out-exercise a bad diet and I have read loads of stuff about the right kinda foods to eat and to be honest I know the kind of foods to eat (plenty veg, lean meat, fruit etc....)

BUT, when i go down this road I get hungry and end up not being able to perform at work and then end up heading for the vending machine for a chocolate to get energy levels back up.

Sir Digby Chicken Caesar, thanks for the post on the recipe idea for the protein bar.....i am going to try these with my 3 o'clock cuppa and they might fend off the hunger. Also any chance you could post your nutrition for a day, along with times.

Intermittent fasting is something i looked........could be worth a try for 1 day a week..........

misslt

GoingForIt wrote: »

BUT, when i go down this road I get hungry and end up not being able to perform at work and then end up heading for the vending machine for a chocolate to get energy levels back up.

That's because you aren't eating enough of the right food.

If you eat a giant, healthy lunch, with lots of protein and healthy fats, you won't get that 3pm slump.

One rule of thumb for weight loss calories is your body weight in lb x 12. For you that should be nearly double what you're eating now.

I used to be the same, eat barely anything during the day, then be totally starving and fall on a chocolate bar.

Since I properly worked out how much I should be eating, I don't get hungry between meals.

Sir Digby Chicken Caesar

normally have a breakfast smoothie
some flaxseed and oatmeal in the blender, then coconut milk, natural yoghurt, water, frozen banana (maybe.. im trying to avoid sugar so been skipping this lately), some flavoured whey protein powder. comes in around 6-700 calories most mornings, I eyeball a lot of the ingredients

lunch I have a chicken stir fry (celery, bell pepper, red onion, sugar snap peas, whatever else I have the fridge that looks stir fryable), or if they were cheap when I went shopping a couple of sausages,rashers and eggs. or maybe a bowl of porridge w/ some sunflower/pumpkin seeds and 25g of flavoured whey protein powder. calories here are kinda all over the shop depending on what I have but anywhere from 3-400 to 6-700 (very rarely i'd reach 700, only if I am really craving superquinn sausages or if I accidentally empty half a bag of pumpkin seeds into my porridge (happened more than once) )

snack I'll normaly have a handful of nuts .. prob around 100 calories

dinner is a mountain of veg broccoli, carrots, mushroom and whatever other veg I have steamed..maybe a small potato or two, then a bit of meat grilled or thrown in on the bottom rack of the halogen oven. typically comes to 4-500 calories

late night snack is nuts, or a spoon of no added sugar peanut butter or one of those bars if I have them made so anywhere from 1-300 calories

I throw in a forkful of coconut oil once or twice a day too, so another 1-200 calories

I'd normally get away with skipping one of the snacks but i'm having blood sugar issues lately so I have to eat something every 2-3 hours or I start feeling like crap (except after breakfast, can make it from 9-1pm fine most days without needing to snack). without the 2-400 odd calories from nuts during the day I'd normally land in or around 2000, probably a little under. Don't really know what the breakup of protein/fat/carbs is but it leans more towards protein/fat than carbs.. and the carbs come from vegetables or a bit of oatmeal.