PHat PHighters?

[JakesterUK]

Ordinary_Chap said:

Everyone gets to this point! It's good really, it just means its time to re-assess your diet and training. I've been at your point many times now!

If you want to list it here, I bet either myself or a combination of others can really kick start your fat loss again!

It's also worth considering if you're training with weights you could be gaining muscle! If you look at my thread, I'm about 2 stone lighter in fat terms yet my overall weight has gone up!

OK, thanks, here goes....

A little bit of history to give the full picture, I'm 39 and 6foot 1", (if this makes sense my weight is really all on my chest, stomach as arms and legs are skinny).

Started health kick on 16th May, weight was 23.1 (heaviest ever been), dropped average of 3lb a week and lost a stone in 4 weeks, but loss has frozen for past fortnight.

Diet;
I very rarely drink, don't smoke, have cut out all fizzy drink, and junk.

Normal day
Breakfast
(I've never ever eaten breakfast until starting diet, but now getting used to)
-All bran and apple juice

Lunch
-couple of rivitas with cheese or ham
-cherrys or an apple
-grenola bar

Tea
-Salad with grilled chicken or tuna or similar

Avoiding snacking, but if do I'll have an apple, cherrys or strawberrys

Fluid
-Water only, (I don't drink tea or coffee anyway)
2-3 litres throughout a day, I've been trying to really increase my water intake but do find this a struggle due to lengthy commute and constant need for a pee!!

Exercise
This is difficult (not because I don't want to but time is my enemy), insight into my life:

-leave home 5.30am
-2-3 hour drive
-work
-Have lunch as and when possible
-6-ish leave work
-2-3 hour drive home

My exercise consists of:
3-5 mile bike ride 3 evenings a week
2-3 mile brisk walk with dog 7 days a week

Over to you guys...

[Ordinary_Chap]

What is your end goal buddy? whats the reason for training and what end look would be ideal to you?

Lee

[JakesterUK]

Ordinary_Chap said:

What is your end goal buddy? whats the reason for training and what end look would be ideal to you?

Lee

End goal is 16 to 16.5 stone.

Reason is realisation last 10+ years have flown by (last time I was 16.5 stone), I'll be 40 at Christmas and don't want to start that year with a 2 at the front of my weight.

Had a health scare (not weight related but neurological), but now 100per cent and realised you're a long time dead.

As for an ideal look, I'm of the 'big boned long legged and arms build', so would like to shift weight reduce waist, gut, chest size and improve overall health, not looking to get into weights.

Wow this has been a revealing look into my world!!

Thanks

[GTO Scott]

23st 3lb. Another 2lb lost but both diet and exercise were completely out the window this week - new job is good, but 16hr days at work leave absolutely no time for worrying about either. Should be back to normal 12hr days next week.

[Ordinary_Chap]

JakesterUK said:

Ordinary_Chap said:

What is your end goal buddy? whats the reason for training and what end look would be ideal to you?

Lee

End goal is 16 to 16.5 stone.

Reason is realisation last 10+ years have flown by (last time I was 16.5 stone), I'll be 40 at Christmas and don't want to start that year with a 2 at the front of my weight.

Had a health scare (not weight related but neurological), but now 100per cent and realised you're a long time dead.

As for an ideal look, I'm of the 'big boned long legged and arms build', so would like to shift weight reduce waist, gut, chest size and improve overall health, not looking to get into weights.

Wow this has been a revealing look into my world!!

Thanks

If I'm honest the fastest way to weight loss is through diet. If you google for ultimate diet 2.0 pdf you'll find a book that will truly open your eyes to how your body works and manages its weight.

I think some weights are very helpful in terms of weightloss and overall health (muscle can help protect the body) even if you have no aspirations to be a bodybuilder.

A lot of this comes down to what you're willing to do and what diet you're willing to commit too. You're existing diet isn't bad although maybe a little low on fats and protein.

I think it's important you set yourself a goal and keep aiming at it otherwise its one of those things that will drift away from you.

I also think you've got a difficult but not impossible work situation when it comes to training from the amount you commute each day. If you're only able to reasonably commit to 3 training sessions per week if it were me I'd want to make them count!

In diet terms if you've reached your plateau on your existing diet, I'd consider modifying your diet for 4-6 weeks at a time to identify what works for you. If you've seen my thread you'll notice I've been on a low carb approach recently (it's the most common bodybuilding diet for it's effectiveness) and it works wonders for me (I've lost over 1 1/2 stone in less than 2 months) but everyone is a little different in terms of what works (although broadly all of our bodies are the same) and most importantly what works for us in our personal lives i.e. food preferences etc.

The other concepts that important are diet is about 85% of the end result. However if you were working out 5 hours a day diet whilst contributing to the end bodyshape isn't as important due to the extreme amount of calories burnt. However if you can't do crazy workouts then you need to focus on diet more than training. The point I'm trying to get to here is, if you can't commit to massive amounts of training then the diet has to over-compensate for the lack of training.

Edited by Ordinary_Chap on Sunday 26th June 13:22

[JakesterUK]

Thanks Lee, really helpful, I'll have a surf for the diet you mention when I get home.

I have already set myself weight targets/dates from the start of the diet to my 40th (for starters), I met the first one of dropping my 1st stone, but 2nd target is looking very dodgy as wanted 2nd stone loss by 18th July.

Thanks again
Mark

[Ordinary_Chap]

JakesterUK said:

Thanks Lee, really helpful, I'll have a surf for the diet you mention when I get home.

I have already set myself weight targets/dates from the start of the diet to my 40th (for starters), I met the first one of dropping my 1st stone, but 2nd target is looking very dodgy as wanted 2nd stone loss by 18th July.

Thanks again
Mark

No problem, let us know how you get on and feel free to PM me if I can help in anyway.

Lee

[anonymous-user]

I'm 48 and 5'8" knee issues and gout over last 6 months had stopped me doing any exercise until 4 weeks ago. Weighed in at 14.5 stone so have been on a low carb diet and got back in the gym doing mainly free weights. Down to just over 13 stone now after those 4 weeks and feel bloody great. Seeing some great changes in body shape - 2 notches down on the belt and good definition to arms, legs and chest already. Stomach definitely reducing bit need to keep working on that :-)

Biggest surprise/revelation for me is that the effect on my body the diet has had. I used to do at least 20-30 mins cardio in the gym followed by light weights and not worry too much about diet. This time just good diet and heavier weights have made such a big and better difference. (also surprised how good a heavier weights are for getting the heart rate up) Today did some cardio for first time and will do 2 sessions of 20 mins each week to make sure my heart and lungs get as good a workout as the rest of me :-)

Best of luck to all!!

[Ordinary_Chap]

garyhun said:

I'm 48 and 5'8" knee issues and gout over last 6 months had stopped me doing any exercise until 4 weeks ago. Weighed in at 14.5 stone so have been on a low carb diet and got back in the gym doing mainly free weights. Down to just over 13 stone now after those 4 weeks and feel bloody great. Seeing some great changes in body shape - 2 notches down on the belt and good definition to arms, legs and chest already. Stomach definitely reducing bit need to keep working on that :-)

Biggest surprise/revelation for me is that the effect on my body the diet has had. I used to do at least 20-30 mins cardio in the gym followed by light weights and not worry too much about diet. This time just good diet and heavier weights have made such a big and better difference. (also surprised how good a heavier weights are for getting the heart rate up) Today did some cardio for first time and will do 2 sessions of 20 mins each week to make sure my heart and lungs get as good a workout as the rest of me :-)

Best of luck to all!!

Good man! Sounds like you're making the changes most dream about! A sound diet + heavy free weight training always means excellent results for us dudes.

Lee

[anonymous-user]

I'm amazed the effect diet and heavy free weights have Lee.

At 48 I'm not going to go too ballistic but you're photos from the other thread have been truly inspirational!

[Ordinary_Chap]

garyhun said:

I'm amazed the effect diet and heavy free weights have Lee.

At 48 I'm not going to go too ballistic but you're photos from the other thread have been truly inspirational!

Thanks!

I was fortunate to have some remove all of the rubbish about exercise plans/crazy diets and all of the commercial junk from my head!

My truth is I'm only operating at less than 70% of my potential, I could do far more if I was so inclined to do so. People think my results are huge but they really aren't so big and so much more is possible if a person is 100% committed and follows an intelligent plan as opposed to the latest rubbish fad.

Lee

[Working class]

Lost another 2lbs since Friday so 1st 2lbs total now. I can't believe it as I went on the lash sat night and ate a fair bit of party food!

I honestly believe the fasted cardio and heavy weights are working wonders. Plus 2000 kcals food intake is probably why I've averaged just under 4lbs a week weight loss.

[Thom987]

I am rejoining PHat Phighters today. I am too depressed to even post my weight. Or I could judt buy a new wardrobe.

[anonymous-user]

Thom987 said:

Or I could judt buy a new wardrobe.

Good idea! I like the look of this

[Thom987]

garyhun said:

Thom987 said:

Or I could judt buy a new wardrobe.

Good idea! I like the look of this

Looks a little small.

[Lost_BMW]

JakesterUK said:

Over to you guys...

FWIW my tuppenceworth...

Given how tight your diet already is it looks like only minor changes are possible and that you're into the land of diminishing returns zone, but:

I'd cut out the apple juice - quite calorific and fast acting carbs that might not be used to great effect.

Ditto the granola bar - unless you've managed to find one less than say 100 to 150c which I haven't. Again most of the calories likely to be from carbs so maybe add more protein in lieu. Have you considered substituting the lunch for a decent quality protein bar, even if only some days? Might be less calories/better utilised than a meal with ham and cheese (what quantities do you have?)

Though fruit is healthy I'd also consider substituting some at snack time for proteins or veg, plus go for fruits that aren't too sugary/fast acting. Sustained release carbs are a better bet when losing weight.

Again I'd support what people say about the benefits of weight lifting. If you are short of time (looks desperate really!) then maybe a couple of sessions instead of the cycling, or ideally as well as.

If that is out I really rate interval training. You could do this at home with no equipment using bodyweight exercises like push ups, burpees, squats, squat thrusts etc. The idea is, once warmed up you go 'flat out' at maximum intensity for short periods (maybe build from 15 seconds through 30 to 1 minute) with very brief rest periods, aim to get down to c.15 second rest intervals. Lots of research suggests this really works well at priming the body for fat burning and with long time benefits extending hours after a session.

Otherwise, good luck!

[JakesterUK]

Lost_BMW said:

FWIW my tuppenceworth...

Given how tight your diet already is it looks like only minor changes are possible and that you're into the land of diminishing returns zone, but:

I'd cut out the apple juice - quite calorific and fast acting carbs that might not be used to great effect.

Ditto the granola bar - unless you've managed to find one less than say 100 to 150c which I haven't. Again most of the calories likely to be from carbs so maybe add more protein in lieu. Have you considered substituting the lunch for a decent quality protein bar, even if only some days? Might be less calories/better utilised than a meal with ham and cheese (what quantities do you have?)

Though fruit is healthy I'd also consider substituting some at snack time for proteins or veg, plus go for fruits that aren't too sugary/fast acting. Sustained release carbs are a better bet when losing weight.

Again I'd support what people say about the benefits of weight lifting. If you are short of time (looks desperate really!) then maybe a couple of sessions instead of the cycling, or ideally as well as.

If that is out I really rate interval training. You could do this at home with no equipment using bodyweight exercises like push ups, burpees, squats, squat thrusts etc. The idea is, once warmed up you go 'flat out' at maximum intensity for short periods (maybe build from 15 seconds through 30 to 1 minute) with very brief rest periods, aim to get down to c.15 second rest intervals. Lots of research suggests this really works well at priming the body for fat burning and with long time benefits extending hours after a session.

Otherwise, good luck!

Many thanks for the input, I can't cut the apple juice as am alergic to milk and use it instead of milk on bran/cereal.

Can easily drop the grenola bar, the rivita and cheese or ham is 2 rivitas worth, what protein bar would you recommend as I've no experience of these.

Thanks for the exercise advise, I'm going to look at changing from the cycling following advice I've received.

[Lost_BMW]

JakesterUK said:

Many thanks for the input, I can't cut the apple juice as am alergic to milk and use it instead of milk on bran/cereal.

Can easily drop the grenola bar, the rivita and cheese or ham is 2 rivitas worth, what protein bar would you recommend as I've no experience of these.

Thanks for the exercise advise, I'm going to look at changing from the cycling following advice I've received.

No problems - I see now why you have the apple juice so forget that 'criticism', swapping the granola bar for extra Ryvitas mght be more filling and sustaining (I did the same myself).

The protein bars I prefer, having tried a few types, are the Supreme Protein bars:

http://www.tropicanafitness.com/brands/supreme_pro...


They taste pretty good, are big and filling - I often have them as a meal substitute - and aren't loaded with carbs. In fact some of their mass comes from polyols and they state that much of the carb content is stuff not digested in the same way as 'ordinary' carbohydrates.

This is from the blurb on the site:

"At the same time, they also contain only 6 net carbs, only 4 grams of sugar, healthy fats, including flaxseed oil, an excellent spectrum of vitamins and minerals and zero trans fat."


Just don't make the mistake I did and have them for 3 meals a day or you'll need ready access to the toilet!

BTW - I've nothing against cycling and used to do up to 20 miles a day when losing weight before, just recommended the interval training as well for a very time conscious yet effective workout given your time pressures.

[JakesterUK]

Ordinary_Chap said:

If I'm honest the fastest way to weight loss is through diet. If you google for ultimate diet 2.0 pdf you'll find a book that will truly open your eyes to how your body works and manages its weight.

I think some weights are very helpful in terms of weightloss and overall health (muscle can help protect the body) even if you have no aspirations to be a bodybuilder.

A lot of this comes down to what you're willing to do and what diet you're willing to commit too. You're existing diet isn't bad although maybe a little low on fats and protein.

I think it's important you set yourself a goal and keep aiming at it otherwise its one of those things that will drift away from you.

I also think you've got a difficult but not impossible work situation when it comes to training from the amount you commute each day. If you're only able to reasonably commit to 3 training sessions per week if it were me I'd want to make them count!

In diet terms if you've reached your plateau on your existing diet, I'd consider modifying your diet for 4-6 weeks at a time to identify what works for you. If you've seen my thread you'll notice I've been on a low carb approach recently (it's the most common bodybuilding diet for it's effectiveness) and it works wonders for me (I've lost over 1 1/2 stone in less than 2 months) but everyone is a little different in terms of what works (although broadly all of our bodies are the same) and most importantly what works for us in our personal lives i.e. food preferences etc.

The other concepts that important are diet is about 85% of the end result. However if you were working out 5 hours a day diet whilst contributing to the end bodyshape isn't as important due to the extreme amount of calories burnt. However if you can't do crazy workouts then you need to focus on diet more than training. The point I'm trying to get to here is, if you can't commit to massive amounts of training then the diet has to over-compensate for the lack of training.

Edited by Ordinary_Chap on Sunday 26th June 13:22

I can't find a pdf of this diet anywhere has anyone got a copy??

[Working class]

I've lost another 4lbs taking my total to 1st 5lbs now. Had to order new work trousers and all of my jeans are now starting to fall down!