People of PH, help me loose the gut in 3.5 weeks!
Discussion
I have seen some of the positive diet result threads on here and think its time I sought some help. I have a holiday booked in 3.5 weeks and want to avoid looking like Shamu on the beach...well as much as possible.
I have always been rather thick set, i'm currently 23 and my trousers are the same waist size as they were at 11 years old - 36" with only the length changing, although in my uni days (barring the first year which was non-stop food and drink binge) they were a 34". I was in good shape (for me) at 20/21, at the gym 5 days a week, inverted press-ups, pull-ups weights (all areas) etc, I even ran a marathon and weighed c. 90kg's (got to 88kg's and looked ill). Since starting a 9-5 desk job, getting a girlfriend and picking up a shoulder injury (random dislocation when under load) my weight has gone up substantially.
For the past month I've been using the my fitness pal app and hitting my goal of c. 1600 nett calories daily, barring a binge day a week. My binge days can be bad, I had a 15" deep pan pizza delivered to work for lunch and polished the lot off followed by a full ruby that evening but appreciate that these need to be cut, more typically its the friday takeaway/corporate hospitality days (drinks) that get me. Typical days intake is yoghurt with muslei for breakfast, a sandwich/jacket potato for lunch and a normal dinner during the week (I rarely snack), at weekends I normally miss breakfast, have a normal (or bad) lunch and a normal dinner.
I have been cycling to and from work for 2/3 days a week over the past few weeks (30 mile round trip a day) and had some initial results, losing a couple of kg's which come and go day to day. I can keep this up but with upcoming commitments (work and night school) this isn't possible daily.
So available to me are 3 evenings a week for exercise (night school starts next week) and weekends (typically have a round of golf on a Saturday. I have a bike, a pair of running shoes and a gym membership at my disposal alongside the ability to fully tailor my food intake to whats required for the next few weeks, I am on this 100% with the long term goal to get back down to c. 90kg's (although if its more on account of bulking or less on account of wastage and I look good I'm happy with that. The shoulder hasn't dislocated in a few months thankfully and seems to be able to cope with moderate weights at the gym (have only tried high rep moderate weight thus far). Standard press-ups are ok although my limit is now c. 12 a set and i've had some serious muscle wastage on my left shoulder which I need to build back.
So the good people of PH, can you help me loose this weight, recommend workouts/meals to help me through...I'll keep this thread updated with pictures/weigh-ins as and when I can.
Some basic details:
Height - 6ft 1"
Current weight -104 kg's
Day 1 Pic's - please ignore the dodgy Le Mans tan lines/last holiday belly tan
I have always been rather thick set, i'm currently 23 and my trousers are the same waist size as they were at 11 years old - 36" with only the length changing, although in my uni days (barring the first year which was non-stop food and drink binge) they were a 34". I was in good shape (for me) at 20/21, at the gym 5 days a week, inverted press-ups, pull-ups weights (all areas) etc, I even ran a marathon and weighed c. 90kg's (got to 88kg's and looked ill). Since starting a 9-5 desk job, getting a girlfriend and picking up a shoulder injury (random dislocation when under load) my weight has gone up substantially.
For the past month I've been using the my fitness pal app and hitting my goal of c. 1600 nett calories daily, barring a binge day a week. My binge days can be bad, I had a 15" deep pan pizza delivered to work for lunch and polished the lot off followed by a full ruby that evening but appreciate that these need to be cut, more typically its the friday takeaway/corporate hospitality days (drinks) that get me. Typical days intake is yoghurt with muslei for breakfast, a sandwich/jacket potato for lunch and a normal dinner during the week (I rarely snack), at weekends I normally miss breakfast, have a normal (or bad) lunch and a normal dinner.
I have been cycling to and from work for 2/3 days a week over the past few weeks (30 mile round trip a day) and had some initial results, losing a couple of kg's which come and go day to day. I can keep this up but with upcoming commitments (work and night school) this isn't possible daily.
So available to me are 3 evenings a week for exercise (night school starts next week) and weekends (typically have a round of golf on a Saturday. I have a bike, a pair of running shoes and a gym membership at my disposal alongside the ability to fully tailor my food intake to whats required for the next few weeks, I am on this 100% with the long term goal to get back down to c. 90kg's (although if its more on account of bulking or less on account of wastage and I look good I'm happy with that. The shoulder hasn't dislocated in a few months thankfully and seems to be able to cope with moderate weights at the gym (have only tried high rep moderate weight thus far). Standard press-ups are ok although my limit is now c. 12 a set and i've had some serious muscle wastage on my left shoulder which I need to build back.
So the good people of PH, can you help me loose this weight, recommend workouts/meals to help me through...I'll keep this thread updated with pictures/weigh-ins as and when I can.
Some basic details:
Height - 6ft 1"
Current weight -104 kg's
Day 1 Pic's - please ignore the dodgy Le Mans tan lines/last holiday belly tan
Bit short notice? 15kg in 3.5 weeks? Why not wait 3 weeks and give us a real challenge. 
Watery cabbage soup and 2 hours' exercise a day for the next 3.5 weeks? You'll possibly lose the weight you want to lose but may spend your holiday in your hospital. Could try a no carb diet?
As for the binge day, you can't afford it, really.
Watery cabbage soup and 2 hours' exercise a day for the next 3.5 weeks? You'll possibly lose the weight you want to lose but may spend your holiday in your hospital. Could try a no carb diet?
As for the binge day, you can't afford it, really.
If you can aim for 1500 calories a day, you might get it nailed for the next holiday. You could try massively long runs (inside or outdoors) if your legs/feet/knees are up to it as that's the most efficient way of burning the calories. The issue is what happens when you're on your first holiday - do you put it all back or continue to train/diet? If you can at least avoid putting it all back on, then post-holiday #1 resort to 1 hour per day of HIIT as after ~4 weeks of long steady state training, your metabolism will start to drop and you can risk storing fat (in my experience; see recent thread with my findings).
That's what I'd do. You say you're 100% committed so there's your plan. It's a lot of work and a lot of self-control!
That's what I'd do. You say you're 100% committed so there's your plan. It's a lot of work and a lot of self-control!
I'll take all advice on board and work hard from now, think these takeaways and drink is going to be cut.
I was training for the Edinburgh marathon between January and April and have tried to keep to doing a 10k a week so fingers crossed I haven't lost too much fitness.
Picking up on one post above would cutting meat help, I had always thought it was the opposite way around? I would like to keep a bit of muscle tone and definition (lean muscle, triangle shape) at the expense of pure weight loss, as long as I look right by the end of it.
I was training for the Edinburgh marathon between January and April and have tried to keep to doing a 10k a week so fingers crossed I haven't lost too much fitness.
Picking up on one post above would cutting meat help, I had always thought it was the opposite way around? I would like to keep a bit of muscle tone and definition (lean muscle, triangle shape) at the expense of pure weight loss, as long as I look right by the end of it.
if you are prepared to do what everyone says re extreme diet and get up every morning and do 20 mins of very hard intervals ( i pick a field and sprint one side, jog one, sprint one, jog one...repeat) you may lose it. exercise before you eat, get the body burning its reserves.
and, seriously, ditch the cheat day!
and, seriously, ditch the cheat day!
kiethton said:
Picking up on one post above would cutting meat help
In my experience no, I have a garage full of weights I've hit 3-4 days a week for nearly 20 years, when I've needed to cut quickly an almost total chicken/tuna diet (as much as you like) has worked wonders.It's not healthy though and only used in emergencies.
kiethton said:
I know its never going to happen/be very hard, I just want to be on-track to that weight and looking better than I do now for then. I do have another holiday booked for late October which it would be nice to be down to c.90kg's for though.
It just isn't going to happen. Maybe if you eat a properly turned chicken/prawn curry without rice every day (and nothing else), or lop off a limb. Even then, probably only the latter. 2 stone plus in a couple of months is decent going as well given that you're not starting off as enormous. It might happen, but takes a fair amount of commitment, although you do at least have age on your side
For the later jaunt, it sounds like a solid couple of months of not much above a thousand calories a day plus an hour's decent exercise. Day in & day out.
Might want to take up heavy smoking and Charles as well
Personally, I'd look long and avoid the parading the moobs on the beach this year. Do it a little slower, do it right and at 23, reap the longer term benefits. Wish I'd done this rather than investing in the pie/beer training regime
.
otolith said:
Halb said:
You can get all the protein you need from the right combination of veg. Protein is not a meat only nutrient.
Not as easy to eat large amounts of protein from vegetable sources without also consuming lots of carbohydrate and/or fat, though. Mung beans have a very good protein level.
There are quite a few wrestlers/MMAers who are veg/vegan and are lean as you like, I don't know how they do it though!
I could guess they keep to low GI foods so as to not allow that fat to be converted to bodyfat.
Whichever way you wanna go, it's dedication and willpower.
Bill Goldberg was meant to be a veggie, but after just looking seems it isn't really known.
Halb said:
There are quite a few wrestlers/MMAers who are veg/vegan and are lean as you like, I don't know how they do it though!
My guess would be that the veg ones eat a lot of dairy and eggs (though probably need to be careful of fat intake) and that the vegan ones use highly processed vegetable protein supplements.Gassing Station | Health Matters | Top of Page | What's New | My Stuff