PHAT fighters Q1 Weight Loss Challenge
Discussion
Ki3r said:
J4CKO said:
Try and cut out the bread if you can, makes a difference, though I did have a lump of baguette with Nutella on before....
Unfortunately bread is my main weakness, more than chocolate. I've cut down massively on what I used to have, could easily have a whole 800g loaf to myself in a day. Now its two slices for lunch (toast) and possibly one/two slices with dinner if I have the ready meal (normally some kind of pasta). Still come in under my calorie intake though. MyFitnessPal says I should have 2630 a day to lose 1kg a week. I says 1920 for me and I am 15 and a bit stone now.
Been a good day exercise wise, food not too bad.
30 mins crosstrainer
30 mins weights
20 lengths of the pool
and just walked 2.1 miles
Probably had 2100/2200 calories or thereabouts.
Mine is set to 1960 a day. The earlier posts about BMR and not having too much of a deficit were interesting. I have days where I consume 1300-1500 and burn 1000 which means my net count is rather low.
Reasonably healthy weekend. Another park run yesterday, slightly quicker than last time. Played five a side today which left me shattered. Burnt over 1000 a time on both days and stayed within my MFP limits on both days whilst still having a few treats.
Did my usual 2 week weigh in this morning, weight is slowly heading in the right direction. I might wait till the end of the quarter before posting any figures though.
Reasonably healthy weekend. Another park run yesterday, slightly quicker than last time. Played five a side today which left me shattered. Burnt over 1000 a time on both days and stayed within my MFP limits on both days whilst still having a few treats.
Did my usual 2 week weigh in this morning, weight is slowly heading in the right direction. I might wait till the end of the quarter before posting any figures though.
Back to paying attention this week. Actually 1lb up on this time last week.
Ran 10 (lumbering, slow) miles yesterday (11 if you are charitable enough to ignore the 20 minute gap between the first and second miles - I ran to the station, took the train somewhere and ran home)
However - clothes are definitely looser - and I am making my way down the belt notches still So happy days.
The belt doesn't lie.
Ran 10 (lumbering, slow) miles yesterday (11 if you are charitable enough to ignore the 20 minute gap between the first and second miles - I ran to the station, took the train somewhere and ran home)
However - clothes are definitely looser - and I am making my way down the belt notches still So happy days.
The belt doesn't lie.
Great progress everyone, even those who have increased slightly - look for the positives i.e. being aware of the food you are eating, even it it's bad. It'll come good.
Personally had a pretty good weekend weighing in at 106.63kg (down 4.6%) on Saturday morning. I've noticed a bit of a pattern emerging that on a Thursday morning (after BJJ the night before) I weigh light due to dehydration. Come Saturday I get a 'truer' weight which happens to be very close to my Thursday morning dehydrated weight.
Saturday is always a rest day which was well needed but made sure I stayed under my BMR (1500cal total), back in the gym Sunday morning which is always a long session.
One of the problems I have when losing weight is eating the right amount/type of food on my gym days, for example, my BMR is approx 2100 and Sunday morning I had a calorie burn at the gym of 873 (apple watch heart rate measured). MyFitnessPal tells me I ate 1782cal leaving a deficit of approx 1200 - not enough!
Anyway, I finished last night with a 'treat' - 2 scoops of vanilla ice cream, 2 scoops of chocolate mint protein powder, table spoon of peanut butter, ice and water blended, yum.
Personally had a pretty good weekend weighing in at 106.63kg (down 4.6%) on Saturday morning. I've noticed a bit of a pattern emerging that on a Thursday morning (after BJJ the night before) I weigh light due to dehydration. Come Saturday I get a 'truer' weight which happens to be very close to my Thursday morning dehydrated weight.
Saturday is always a rest day which was well needed but made sure I stayed under my BMR (1500cal total), back in the gym Sunday morning which is always a long session.
One of the problems I have when losing weight is eating the right amount/type of food on my gym days, for example, my BMR is approx 2100 and Sunday morning I had a calorie burn at the gym of 873 (apple watch heart rate measured). MyFitnessPal tells me I ate 1782cal leaving a deficit of approx 1200 - not enough!
Anyway, I finished last night with a 'treat' - 2 scoops of vanilla ice cream, 2 scoops of chocolate mint protein powder, table spoon of peanut butter, ice and water blended, yum.
Hmmm. Maybe feeling as hungry as hell last nights has skewed my judgement a bit.
But I have been stuck at around 13' 10' (give or take a pound) for ten days and to be honest am feeling a bit bloody down.
The temptation to dive head first into a Chinese is strong.
I think I will reduce the carb portions a little and increase the meat a bit.
I generally use something basic like a chilli or something from the hairy bikers diet books (seriously they are pretty good). You can have a reasonable portion of something like Chicken Jalfrezi at about 280 kcals (I've measured it all, they aren't lying). So I reckon that up by 50% and carbs (usually 75 grams of rice at about 260 odd kclas) down to 50 grams.
So that's still only around 600 kclas and may stop me trying to eat my own hand of an evening. Or worse, just pinching the odd chocolate here and there and neglecting to remember it all adds up.
But I have been stuck at around 13' 10' (give or take a pound) for ten days and to be honest am feeling a bit bloody down.
The temptation to dive head first into a Chinese is strong.
I think I will reduce the carb portions a little and increase the meat a bit.
I generally use something basic like a chilli or something from the hairy bikers diet books (seriously they are pretty good). You can have a reasonable portion of something like Chicken Jalfrezi at about 280 kcals (I've measured it all, they aren't lying). So I reckon that up by 50% and carbs (usually 75 grams of rice at about 260 odd kclas) down to 50 grams.
So that's still only around 600 kclas and may stop me trying to eat my own hand of an evening. Or worse, just pinching the odd chocolate here and there and neglecting to remember it all adds up.
1 month down and I'm 97.4kg, so 0.2kg up from last week, however 4.6kg (0.75 of stone) down overall, so in the grand scheme of of things I'm definately heading in the right direction.
Dry January has most likely helped alot as I did drink a hell of a lot and my calorie intake from alchol was huge so I'm aiming for a dry Feb too, I've crept back a bit with the snacking, mainly at work as there are always biscuits about, so I need to reign that in.
My diet in general has always been good so I don't think it's that and tbh there isn't and hasn't been a great deal to cut back on with regards to breakfast, lunch and dinner, sure I have the odd off day with eating out etc but you are talking once a week tops, sometimes only every other week.
Here's to month 2.
Edit; Hairy Bikers is good, you can get most of their recipes online, I have their curry cook book and am doing a korma tonight; using low fat yoghurt instead of double cream, it tastes just as good. Their chilli con carne is amazing http://www.hairybikers.com/recipes/view/chilli-con...
Dry January has most likely helped alot as I did drink a hell of a lot and my calorie intake from alchol was huge so I'm aiming for a dry Feb too, I've crept back a bit with the snacking, mainly at work as there are always biscuits about, so I need to reign that in.
My diet in general has always been good so I don't think it's that and tbh there isn't and hasn't been a great deal to cut back on with regards to breakfast, lunch and dinner, sure I have the odd off day with eating out etc but you are talking once a week tops, sometimes only every other week.
Here's to month 2.
Edit; Hairy Bikers is good, you can get most of their recipes online, I have their curry cook book and am doing a korma tonight; using low fat yoghurt instead of double cream, it tastes just as good. Their chilli con carne is amazing http://www.hairybikers.com/recipes/view/chilli-con...
Edited by HTP99 on Tuesday 31st January 09:00
I was 15.4 this morning so it isnt moving fast, I got to 15.7 before Christmas so its not that bad, also, the muscle percentage on the scales is going up, was just over 36, now 37.5, so possibly a pound or so of muscle has crept in there, I am doing some weight training three times a week, not huge amounts but with the walking, cycling and swimming I suppose it is possible, shape is definitely changing and my belt is loose.
Dry January finishes today but going to keep it going, I love booze but the benefits of not drinking, well not drinking regularly seem to be pretty good.
I thought I was feeling my age (46) but I think I was more feeling being fat and drinking too much (not even that much by modern standards) and perhaps as you age, you have to keep on top of it as youth wont compensate for it any more.
So, not saying I wont drink but going to keep it going, will perhaps have a few on our anniversary.
Dry January finishes today but going to keep it going, I love booze but the benefits of not drinking, well not drinking regularly seem to be pretty good.
I thought I was feeling my age (46) but I think I was more feeling being fat and drinking too much (not even that much by modern standards) and perhaps as you age, you have to keep on top of it as youth wont compensate for it any more.
So, not saying I wont drink but going to keep it going, will perhaps have a few on our anniversary.
This is going to make me sound like an ungrateful little b
h.
But I have to go out for lunch twice this week, both times for business, and whilst they are decent people - what I actually want to do is go for a run, rather than surrender my diet to a restaurant and taking pot luck as to what sounds the healthiest.
That's a little lie as for one of them what I actually want to do is go and help my Dad look at a Riley.
Still unwelcome though.
I should really be more grateful for having a job which allows for business to be done in such convivial surroundings.
h. But I have to go out for lunch twice this week, both times for business, and whilst they are decent people - what I actually want to do is go for a run, rather than surrender my diet to a restaurant and taking pot luck as to what sounds the healthiest.
That's a little lie as for one of them what I actually want to do is go and help my Dad look at a Riley.
Still unwelcome though.
I should really be more grateful for having a job which allows for business to be done in such convivial surroundings.
Morning all.
No pizza or garlic bread for 2 weeks now
Weighed in at 101.6kg this morning.
So far I have done no exercise other than walking and climbing the stairs to my flat rather than use the lift. Obviously will have to start to sweat to improve now. Not missing bread at all. Although when the tea trolley comes round and the all day breakfast wraps are available they are hard to resist.
Found that if i eat at 11 (brunch) I can go all the way through till 8pm before i feel I want to eat again.
Have read some things from Dr Xand van Tulleken about going the day with just one meal per day in the evening. Not sure I want to go to those extremes just yet.
No pizza or garlic bread for 2 weeks now
Weighed in at 101.6kg this morning.
So far I have done no exercise other than walking and climbing the stairs to my flat rather than use the lift. Obviously will have to start to sweat to improve now. Not missing bread at all. Although when the tea trolley comes round and the all day breakfast wraps are available they are hard to resist.
Found that if i eat at 11 (brunch) I can go all the way through till 8pm before i feel I want to eat again.
Have read some things from Dr Xand van Tulleken about going the day with just one meal per day in the evening. Not sure I want to go to those extremes just yet.
Vocal Minority said:
This is going to make me sound like an ungrateful little bh.
But I have to go out for lunch twice this week, both times for business, and whilst they are decent people - what I actually want to do is go for a run, rather than surrender my diet to a restaurant and taking pot luck as to what sounds the healthiest.
That's a little lie as for one of them what I actually want to do is go and help my Dad look at a Riley.
Still unwelcome though.
I should really be more grateful for having a job which allows for business to be done in such convivial surroundings.
I read somewhere that lunch in resturants/pubs/eateries actually cater better for a dieter. Salads, light bites etc. Whereas dinner menus are larger affairsh. But I have to go out for lunch twice this week, both times for business, and whilst they are decent people - what I actually want to do is go for a run, rather than surrender my diet to a restaurant and taking pot luck as to what sounds the healthiest.
That's a little lie as for one of them what I actually want to do is go and help my Dad look at a Riley.
Still unwelcome though.
I should really be more grateful for having a job which allows for business to be done in such convivial surroundings.
Can anyone join in?
I had to take a break from running due to an injury. Unfortunately the problem hasn't gone away and the lack of regular cardio exercise has meant my weight has crept up to 12st 4lbs.
I'm trying to get it back down to around 11st 7lbs or less.
I currently swim three times a week, doing about 180 lengths in total, and do some upper body weights in the gym three times a week. Can't run, cycle, row or walk far
My current diet technique is to stop eating pasta, pastry, rice and bread. Lunch is salad, avacado and chicken or fish. Dinners can be anything - omelette, salad...
Could do with a few more recipes or suggestions for low carb meals.
I had to take a break from running due to an injury. Unfortunately the problem hasn't gone away and the lack of regular cardio exercise has meant my weight has crept up to 12st 4lbs.
I'm trying to get it back down to around 11st 7lbs or less.
I currently swim three times a week, doing about 180 lengths in total, and do some upper body weights in the gym three times a week. Can't run, cycle, row or walk far
My current diet technique is to stop eating pasta, pastry, rice and bread. Lunch is salad, avacado and chicken or fish. Dinners can be anything - omelette, salad...
Could do with a few more recipes or suggestions for low carb meals.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff