PH Transformation Thread 2012 - Chat

[JonnyFive]

Thanks! So how do I find my BMR? Or are you suggesting 750 calories burned in a session at the gym should be good?

[Halb]

NeMiSiS said:

It was a Purple Velour track suit/baby grow.

I think it shows off my booty rather well.

[Lost_BMW]

Halb said:

I think it shows off my booty rather well.

You are Purple Aki aicmp.

Cartoon adventures of Purple Aki here!

http://www.youtube.com/watch?v=3YAL4QFXDRI

[Ordinary_Chap]

JonnyFive said:

Thanks! So how do I find my BMR? Or are you suggesting 750 calories burned in a session at the gym should be good?

Here you go;

http://www.bmi-calculator.net/bmr-calculator/

In terms of a calorie deficit it is based on the BMR (which includes exercise) results minus 750.

Bare in mind this is to be used as a guide since all of our body compositions are different.

I always recommend sticking to any exercise plan/diet for 3 months and then re-assessing because you need to give it time to see how it works with you.

Different things work with different people.

I'd recommend you avoid weighing yourself since if you train you will gain muscle but instead use body measurements and/or pictures to see the difference. I take a picture each week at the same time to use as a guide and you will be surprised of the changes if you do the right things and stick to the plan!

Lee

[nottinghamblue]

JonnyFive said:

Excellent! - Apologies, it's abit long, I'm just starting though and have no idea

Well, I'm overweight, and very unfit. Desk job and not bothered about what I eat for ages, but decided to change it. I've guessed at 20stone, haven't measured myself yet but will tonight at the gym (Only found out today they've got scales!).

I'm using MyFitnessPal on the iPhone to track what I eat.. But basically, didn't used to eat breakfast, few biscuits midmorning, I used to have whatever sandwich, Crisps, Can of drink, chocolate bar or whatever for lunch.. And dinner was chips/wedges with something like breaded chicken etc.

Have started having cheerios for breakfast, a 'Healthy' Sandwich or a Salad for lunch <400 calories, and a little thing of fruit too. I've a bag of carrots for if I get hungry in the afternoon. Dinner I've just had Cheerios for the past 2 days as I'm not really sure on what to have? Also cut out all drinks bar water, and am getting through around 1.5L at work and another 1L at the gym.

At the gym I'm very unfit, last night I done 10 minutes on the cross trainer (Find this pretty boring and difficult) and 8 miles on the bikes (I love cycling). Day before that only managed 7 minutes on the Cross Trainer, and we done some upper body weights. I don't want to do much weights at the moment as I'm pretty big built as it is, but need to drop the fat off first. I'm not a fan of running at all, but really enjoy cycling, and looking at the information thing on the bike last night was burning calories pretty well too.

Main things;

What do people eat for dinner?
What amount of calories should I be aiming to burn off at the gym each night?
MFP has put me on around 1900 calories.. Seem alright?
If I do atleast 10 miles of cycling per session at the gym, with other stuff also, is that fine? Gets the heart rate going and burns calories, and I enjoy it, so seems good to me..

Cheers!

Edited by JonnyFive on Wednesday 25th April 15:14

I was in what sounds like your current situation a few months ago and now am at around 17 stone.

In terms of what people eat, I find some of the frozen stuff tesco/asda etc do really good; such as the frozen diced onions, sliced peppers and tomatoes. Just fry some chicken and then add these, with a few herbs and spices or curry paste/ pesto, then chuck in the veg and onions and cook a bit of rice. For me, putting the spices in takes away the 'boredom' of healthy food. Dependent on the amount of rice you have, and the amount of chicken a filling bowl of this can be well under 600 calories. A meal like this takes less than 10 mins to prepare and cook and you know there isn't many (if any) preservatives and the like in it like you get in all the ready meals.

Definitely stick with MFP, at least until you've realized how many calories are in things and then go from there. IIRC it calculates your BMR and factors it in to your calorie goal, so as long as you 'net' that amount you'll lose weight.

Also, don't be afraid to have a cheat meal or whatever, it's much better to do this (providing you don't go crazy and order the menu of the takeaway place) and get rid of whatever cravings on a saturday night and be able to continue dieting, than just give up the following wednesday.

Also, once people start noticing, you'll be able to keep going, trust me.

[Sushi]

Weighed in last night and..... nothing, not a sausage!
My weight has remained static all week and it's driving me nuts!

Here's my typical week (for the past 6 weeks I've been going to gym every day) at the gym

Saturday: Cardio 40 minutes, upper body, followed by a swim
Sunday: Cardio 40 minutes, legs, followed by a swim
Monday: Cardio 40 minutes, upper body
Tuesday: Boxercise 60 minutes
Wednesday: Cardio 40 minutes, legs
Thursday: Cardio 60 minutes
Friday: Cardio 40 minutes

Cardio consists of:
25 minutes treadmill, 15-20 minutes on the vario cross trainer
Upper body consists of:
3x10 chest press 40kg, lat pull downs 35kg, upper back 30 kg, TRX rows, 300 x fronting chun punches (now up to 400)
Legs consists of:
3 x10 Leg Extensions 40kg, leg curls 40kg, calf rotations 30kg, leg press 150kg, TRX assisted squats

Now as a big guy, surely I should be losing a lot of this weight?
I've also found that the gym scales may be out by quite a bit as both sets of home scales have me at 119kg and gym has me at 116kg
As I've always used them to weigh myself though I'm not to concerned as the total loss is stillt he same, it jus tmeans I was fatter than I thought around 128-130kg when I started.

Here's my MFP profile, my diaries are public, any advice chaps? http://www.myfitnesspal.com/food/diary/yo_sushi
I was so distraught last night I caved and had two blocks of lindt dark chocolate, although I logged them and they were allowed within my calorie count.

[Ordinary_Chap]

I'm not much of a fan of your diet Sushi, PM me and I will send you something to read.

[Sushi]

pm'ed

[Ordinary_Chap]

Sushi said:

pm'ed

Sent! Let me know if you need anything.

Lee

[Sushi]

Cheers Lee I really appreciate it, I really need to get this sorted out.

[JonnyFive]

Thanks Nottingham & Ordinary.

I weighed myself at the gym yesterday, bang on 127kg.. Which I think is 20st, so my guess was correct. Obviously not happy with being 20st, but good to know as it gives me a starting point. I've set my target on MFP as 100kg, this should be achievable imo.

It's my birthday tomorrow, so we're going out for a meal tonight.. This will be the last supper, until I'm down to 100kg I'll only be eating healthily.

Thanks for the recommendation on frozen food and chicken, when people talk about grilled chicken, you mean in the oven grill or in a pan?

Managed 10 miles on the bike last night, pleased with that. Took me 38 minutes to do it, my aim is to get this under 30 minutes for 10 miles.. Then start cycling further. Only managed 5 minutes on the cross trainer, not sure why but the cross trainer really takes it out of me, unsure why.

Much appreciated.

[Halb]

Sushi said:

I was so distraught last night I caved and had two blocks of lindt dark chocolate, although I logged them and they were allowed within my calorie count.

That's fine. A pick me up isn't so bad when you need it. It can be beneficial.

[Sushi]

JonnyFive said:

Only managed 5 minutes on the cross trainer, not sure why but the cross trainer really takes it out of me

I'm in much the same boat as you are, I started out around 127-130kg I'm aiming to get down to 90. I've given myself a year to do it.

Regards the cross trainer, I use a vario cross trainer (only difference I can see is the peddle thingies are suspended rather than attached to the base, http://www.technogym.com/gb/products/cardiovascula...
When I started 6 weeks ago I could only do 5 minutes and it would kill me, I'm now up to 20 minutes and 25 minutes on a cardio only day. The fitness gains I've seen are incredible in such a short time frame, hang in there with the cross trainer and you will improve your times quickly.
I use the cross trainer instead of the bike as it gets my heart rate higher and feels like a better all over body workout. (also my balls always ache when I get off those tiny bike seats )

[JonnyFive]

Ah right! Glad I'm not the only one.. Also only just found out yesterday that you can raise the level on it so it has more resistance, so upping that made it abit easier in a way, that I wasn't there stepping away like an idiot, abit slower now but harder to do.

Going to keep at it, try and go a minute longer each time. Along with the 10 miles a night on the bike. By next Friday I want to do 10 miles in under 35 minutes, the Friday after that 10 miles in 30 minutes.

[Hoofy]

I would be careful about going for the suggested burn rate for exercise in MFP. Unless you have calculated it based on your own specifics, take whatever MFP suggests and halve it.

[JonnyFive]

Hoofy said:

I would be careful about going for the suggested burn rate for exercise in MFP. Unless you have calculated it based on your own specifics, take whatever MFP suggests and halve it.

Is that with regards to exercises? If so, I found their estimations of calorie burn is quite far out of what the machine was telling me I was burning. So just entered what the machine told me.

Also, I've found my calorie intake isn't enough.. Even though I'm having 3 meals, (Cereal/Sandwich or Salad/Rice etc). It's only equaling about 1300 calories, MFP says I should be on 1900. Do I need to up this, and if so, how? I don't feel hungry at any time during the day.

Edited by JonnyFive on Thursday 26th April 11:06

[Hoofy]

JonnyFive said:

Is that with regards to exercises? If so, I found their estimations of calorie burn is quite far out of what the machine was telling me I was burning. So just entered what the machine told me.

Also, I've found my calorie intake isn't enough.. Even though I'm having 3 meals, (Cereal/Sandwich or Salad/Rice etc). It's only equaling about 1300 calories, MFP says I should be on 1900. Do I need to up this, and if so, how? I don't feel hungry at any time during the day.

Edited by JonnyFive on Thursday 26th April 11:06

I would increase it. If you're having problems increasing it, eat nuts as they are high energy but nutritious.

[GBDG]

JonnyFive said:

Is that with regards to exercises? If so, I found their estimations of calorie burn is quite far out of what the machine was telling me I was burning. So just entered what the machine told me.

Also, I've found my calorie intake isn't enough.. Even though I'm having 3 meals, (Cereal/Sandwich or Salad/Rice etc). It's only equaling about 1300 calories, MFP says I should be on 1900. Do I need to up this, and if so, how? I don't feel hungry at any time during the day.

If in doubt, eat protein.

[nottinghamblue]

JonnyFive said:

Thanks Nottingham & Ordinary.

I weighed myself at the gym yesterday, bang on 127kg.. Which I think is 20st, so my guess was correct. Obviously not happy with being 20st, but good to know as it gives me a starting point. I've set my target on MFP as 100kg, this should be achievable imo.

It's my birthday tomorrow, so we're going out for a meal tonight.. This will be the last supper, until I'm down to 100kg I'll only be eating healthily.

Thanks for the recommendation on frozen food and chicken, when people talk about grilled chicken, you mean in the oven grill or in a pan?

Managed 10 miles on the bike last night, pleased with that. Took me 38 minutes to do it, my aim is to get this under 30 minutes for 10 miles.. Then start cycling further. Only managed 5 minutes on the cross trainer, not sure why but the cross trainer really takes it out of me, unsure why.

Much appreciated.

Tbh, I just put it in the wok with a tbspn of extra virgin olive oil and fry it. I think the best rule to follow IMO is that you should prepare all your meals yourself, and with the frozen stuff it's really pretty easy. When you see ready meals, even the 'healthy' or 'lighter' ones, they have an awful lot of sugar and salt in.
After a few weeks it'll become second nature and you wont need to be as regimented, logging every calorie taken in and burned, it will be more of a 'lifestyle change' rather than a hardcore diet.

I guess i'm a few months ahead of you having started at almost the same position so if you want any advice or more info then just PM me.

Have a good birthday.

[nottinghamblue]

JonnyFive said:

Is that with regards to exercises? If so, I found their estimations of calorie burn is quite far out of what the machine was telling me I was burning. So just entered what the machine told me.

Also, I've found my calorie intake isn't enough.. Even though I'm having 3 meals, (Cereal/Sandwich or Salad/Rice etc). It's only equaling about 1300 calories, MFP says I should be on 1900. Do I need to up this, and if so, how? I don't feel hungry at any time during the day.

Edited by JonnyFive on Thursday 26th April 11:06

2 schools of thought on this I guess.

One being calorie deficit is king, the bigger the calorie deficit the more weight you'll lose. Personally for the first 6 weeks when I started I had about the same calorie intake as you (1300ish) when MFP was telling me 1900, and I saw results.

The other being the whole 'starvation mode' and keeping your metabolism going throughout the day thing. Im not going to try and explain any of it as I don't really understand it myself.

My personal opinion is, when starting out, at a high weight, it doesn't make much difference. You should do what you get results from. When you get closer to your target weight, then obviously you have to be a lot more 'clever' with what you eat and when, but for me I found that simply cutting out all the crap and calories down a lot gave me results.

I agree with Hoofy about halving MFP's estimations, but entering the specific amounts you burn is just as good.