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Another 'help me, I'm fat' thread

Dinosaur Controller

OK. I'm not huge but noticeably overweight. Always had a bit of weight on me, but I've been packing on the pounds over the summer.

Is no mystery. I've been eating what I want, when I want.

I know how many calories I need to lose weight, but 2000 seems awfully high for a consistent daily total. Some days I'd only eat 1000, some days probably closer to 3000!

I'm 5'9 and 91kg! Always been a bit heavy though as I'm quit broad anyway, but now it's not just that.

Lost a good bit of weight a few years ago in the gym, but nowadays, a gym just isn't a feasible option with work and other commitments.

So I bought a pull up bar. And I am useless!

I can do two pull ups and three chin ups. So I practice those.

What I want (need) is a plan to follow. I need structure.

Firstly: food. Should I eat starchy carbs, shouldn't I? Should bread be out? Should I eat five small meals? Or should I eat when I'm hungry and try and higher fat diet?

So much information around....

Also, a bodyweight program. Anyone good ones out there that work and help develop a good bodyshape while breaking down fat?

My diet at the moment varies from good to bad. Typically:

Breakfast: 2 boiled eggs, 2 slices of wholemeal toast with real butter.

Lunch: chicken, broccoli and sweet potato or a tuna sandwich (homemade)

Dinner: fish, sweet potato, broccoli/shepherd's lie with sweet potato/turkey burgers

I'd snack on a few chocolate biscuits too after dinner and fruit and nuts during the day.

I drink tons of water.

Any help/advice/constructive abuse is welcome!

Thanks.

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kapisko1PL

I am 5''9 and now 82.8kg from 85kg in around week and a half (I am 19). What do I do? First of all in the morning I drink grapefruit juice (squeezed; not the one you buy in a shop). It is rich in vitamin C and is a perfect anti-oxidant. The earlier you eat or drink after you wake up the faster your metabolism is going to be. I also exercise. I bought myself a lovely pair of running shoes for E60 and do around 6km, 6 days a week. I do not keep a diet but I am eating more often but eat less. (4/5 meals a day). Avoid potatoes, sugar, sweets but eat good carbohydrates like pasta or rice. Also avoid fizzy drinks like Coke or Club Orange. It contains about 10 or more teaspoons of sugar (around 35g). Also drink water to stay hydrated.

Dinosaur Controller

Thanks. I've read that about ingesting something first thing.

I used to run quite a bit. Would like to get back into that also. I don't find it difficult to get up before work and exercise. I find it impossible though to do anything in the evening after work!

Stheno

kapisko1PL wrote: »

I
Avoid potatoes, sugar, sweets but eat good carbohydrates like pasta or rice.

White pasta or rice are not good carbs!

Dinosaur Controller wrote: »

Thanks. I've read that about ingesting something first thing.

I used to run quite a bit. Would like to get back into that also. I don't find it difficult to get up before work and exercise. I find it impossible though to do anything in the evening after work!

@ OP do you track your food intake on the likes of myfitnesspal?

Sounds like you are not giving yourself a chance if you are yoyoing from 1000 - 3000 calories a day tbh.

Were I you I'd use the stickies here to work out how much you need per day to maintain your weight, then work out a meal plan based on a lower number of calories (not an unreasonable amount maybe 3-400 less)

As for your diet

Breakfast: 2 boiled eggs, 2 slices of wholemeal toast with real butter.

Lunch: chicken, broccoli and sweet potato or a tuna sandwich (homemade)

Dinner: fish, sweet potato, broccoli/shepherd's lie with sweet potato/turkey burgers

I'd snack on a few chocolate biscuits too after dinner and fruit and nuts during the day.

Lots of carbs/sugars in that diet, (all the bold stuff I've highlighted)

That doesn't sound like a lot of food tbh, you definitely need to start tracking it.

Dinosaur Controller

Thanks for that Stheno.

I did use MFP in the past, but I guess I should really using it again...consistently.

I'll check out the stickies tomorrow for sure.

Also, what ratio protein/carbs/fat should I use for fat loss? Lots of protein and low carbs?

Dinosaur Controller

OK. So it's 2100kcals per day to lose weight. Which to me seems high, but then I don't really know or I wouldn't be here!

I've included that I'm lightly active as I'll start exercising more consistently.

I've downloaded my fitness pal.

Just not sure what the best ratio of protein etc is best. For now I'll go with 40/30/30

AltAccount

Dinosaur Controller wrote: »

OK. So it's 2100kcals per day to lose weight. Which to me seems high, but then I don't really know or I wouldn't be here!

I've included that I'm lightly active as I'll start exercising more consistently.

I've downloaded my fitness pal.

Just not sure what the best ratio of protein etc is best. For now I'll go with 40/30/30

I'd put myself in as sedentary and then add any exercise via the cardio/strength section in the daily log. At least then you're not presuming you'll get the exercise done.

Dinosaur Controller

OK. Thanks.

That leaves me on 1800kcal for a standard sedentary none workout day.

Alf Veedersane

MFP isn't great for calculated calorie expenditure for exercise/training. It usually overestimates it and then you'll end up overcompensating.

Dinosaur Controller

What if I just added a couple of hundred Max to days I do exercise? Say if I run 5k tomorrow (the Nike app, if memory serves says that's about 400)...

Does everything need to be exact? I know that sounds like a silly question but if I'm out a few kcals (by out I mean under) some days will it all go to hell?

Alf Veedersane

Dinosaur Controller wrote: »

What if I just added a couple of hundred Max to days I do exercise? Say if I run 5k tomorrow (the Nike app, if memory serves says that's about 400)...

Does everything need to be exact? I know that sounds like a silly question but if I'm out a few kcals (by out I mean under) some days will it all go to hell?

It's not an exact science so it doesn't need to be done with surgical precision but you should try and stick to it in terms of the goals you have, e.g. go under maintenance for fat loss, etc. But it depends what you mean by 'a few kcals'.

One of the main benefits is that it will give you an appreciation of what's in what you eat.

Also, I wouldn't worry about the macro breakdown just yet. Sort your diet out and get a bit of consistency going with it and have a look at what your breakdown is. Then look to tweak that, if needs be.

Dinosaur Controller

Thanks I'll do that.

I'll report back in 4 weeks.

Thanks for the help guys