Loose nut transformation attempt
Discussion
Hi all
I have decided to start a diary on here to keep track of my body transformation (if I succeed)
I am currently very unhappy in the way I feel and look as it stands, so I am going to try and do something about it via exercise and diet to achieve a slimmer and some what toned body definition as I have none at the moment.
My current stats are below:
Height: 5 foot 9 inches
Waist: 38 inches
Chest: 44 inches
Neck: 16 and half inches
Tense bicep: 14 inches
Weight: 208lb
I am going to update this on a regular basis with food and drink consumed in a day along with exercise and photos of any progress I may make.
I plan to see what difference I can make in the next 6 months.
Now I would be very grateful if people with far more knowledge them me could guide me in the right direction from time to time and offer any good advise and tips.
I have been keeping my eye on the other transformation threads on here and now it's my time to (fingers crossed) inspire others.
Pictures will be uploaded later today or tomorrow of the starting body shape/ how many tyres around me I have at the moment.
I have decided to start a diary on here to keep track of my body transformation (if I succeed)
I am currently very unhappy in the way I feel and look as it stands, so I am going to try and do something about it via exercise and diet to achieve a slimmer and some what toned body definition as I have none at the moment.
My current stats are below:
Height: 5 foot 9 inches
Waist: 38 inches
Chest: 44 inches
Neck: 16 and half inches
Tense bicep: 14 inches
Weight: 208lb
I am going to update this on a regular basis with food and drink consumed in a day along with exercise and photos of any progress I may make.
I plan to see what difference I can make in the next 6 months.
Now I would be very grateful if people with far more knowledge them me could guide me in the right direction from time to time and offer any good advise and tips.
I have been keeping my eye on the other transformation threads on here and now it's my time to (fingers crossed) inspire others.
Pictures will be uploaded later today or tomorrow of the starting body shape/ how many tyres around me I have at the moment.
I'm doing the same at the moment (another thread going which details what I've managed so far).
My tips:
1. Diet is everything. Exercise on top makes things happen, exercise on its own wont.
2. Compete with someone else if you can (does your OH need to lose weight too?)
3. Record everything on myfitnesspal app. It shames you into behaving.
4. Don't keep stuff like cake and chocolate in the fridge. It'll tempt you.
Latest update from me (cut and pasted from other thread). You may find it useful:
My tips:
1. Diet is everything. Exercise on top makes things happen, exercise on its own wont.
2. Compete with someone else if you can (does your OH need to lose weight too?)
3. Record everything on myfitnesspal app. It shames you into behaving.
4. Don't keep stuff like cake and chocolate in the fridge. It'll tempt you.
Latest update from me (cut and pasted from other thread). You may find it useful:
LeftmostAardvark said:
Quick update:
Just about to go into second weigh-in this evening and I've lost 16lb (10lb in first week and 6lb this week). This is without any of the 'tricks' that have been mentioned on this thread so far, I'm saving those for the later weigh-ins if I need to pull something extra out of the bag,
I did it by using myfitnesspal obsessively, coupled with decent levels of exercise and the 5:2 fast diet with a bit of an adaptation.
Swimming 3 times a week - front crawl for an hour as hard as I can. Last couple of sessions that worked out to about 2275m per session.
Pilates on Thursday
Seven mile brisk walk (into and back from the swimming pool) on Saturdays
Fast diet at 600cals on Monday and Thursday
1600 cals on other days (irrespective of whether I've done any exercise or not).
No alcohol at all.
It has been surprisingly easy actually, I haven't had much in the way of cravings / hunger. I've gone heavy on fish and veg which helps and haven't stocked the fridge with any temptation. Gallons of herbal tea (pretty much literally), have made things easier too.
Trouble is, I've revised my end goal now. I was planning on getting to 14st 4lb (200lbs) as a random goal, but at this rate I may push for 13st something (a BMI of 25 would be 12st 13lb for me).
Just about to go into second weigh-in this evening and I've lost 16lb (10lb in first week and 6lb this week). This is without any of the 'tricks' that have been mentioned on this thread so far, I'm saving those for the later weigh-ins if I need to pull something extra out of the bag,
I did it by using myfitnesspal obsessively, coupled with decent levels of exercise and the 5:2 fast diet with a bit of an adaptation.
Swimming 3 times a week - front crawl for an hour as hard as I can. Last couple of sessions that worked out to about 2275m per session.
Pilates on Thursday
Seven mile brisk walk (into and back from the swimming pool) on Saturdays
Fast diet at 600cals on Monday and Thursday
1600 cals on other days (irrespective of whether I've done any exercise or not).
No alcohol at all.
It has been surprisingly easy actually, I haven't had much in the way of cravings / hunger. I've gone heavy on fish and veg which helps and haven't stocked the fridge with any temptation. Gallons of herbal tea (pretty much literally), have made things easier too.
Trouble is, I've revised my end goal now. I was planning on getting to 14st 4lb (200lbs) as a random goal, but at this rate I may push for 13st something (a BMI of 25 would be 12st 13lb for me).
Edited by LeftmostAardvark on Wednesday 3rd July 19:38
I'm a year into my fitness campaign. Here are my principles
1/ Have clear achievable goals
2/ Exercise on a regular basis, diet is not enough
3/ if you stop the diet or exercise, it is not the end. Start again, I have one week off every 6 weeks.
4/ buy new clothes, I like looking good it's a boost for the ego
5/ Join a gym or boot camp, after about 9 months I had a job to self motivate, boot camp is great for me
6/ weight loss will slow down the fitter and lighter you become.
Good luck
1/ Have clear achievable goals
2/ Exercise on a regular basis, diet is not enough
3/ if you stop the diet or exercise, it is not the end. Start again, I have one week off every 6 weeks.
4/ buy new clothes, I like looking good it's a boost for the ego
5/ Join a gym or boot camp, after about 9 months I had a job to self motivate, boot camp is great for me
6/ weight loss will slow down the fitter and lighter you become.
Good luck
Thanks for the info so far people.
I have the myfitnesspal ap and started using it today.
I plan to do the following things:
Day 1: gym for rowing, cycling, cross trainer
Day 2: gym for weights
Day 3: swimming
Day 4: gym for rowing, cycling, cross trainer
Day 5: day off
Day 6: long walk 5-10 miles
Day 7: day off
I will start to update the food diary this week and then take it from there what I can and can't have with the help (hopefully) from you kind people.
I have the myfitnesspal ap and started using it today.
I plan to do the following things:
Day 1: gym for rowing, cycling, cross trainer
Day 2: gym for weights
Day 3: swimming
Day 4: gym for rowing, cycling, cross trainer
Day 5: day off
Day 6: long walk 5-10 miles
Day 7: day off
I will start to update the food diary this week and then take it from there what I can and can't have with the help (hopefully) from you kind people.
If you are currently a bloater it is 80% diet. Bin all sugar, sugary drinks (including fruit juices), and alcohol. Even if you do nothing else a lot of the flab will seem to fall off you. While you wait for that to happen start tracking your food on e.g. myfitnesspal, and find an exercise you like.
But, it is mostly diet. Compare: 5km run for me at 70kgs ~ 400 kcals; one Costa brownie ~ 600 kcals. And half an hour later I want another brownie. I don't eat many brownies.
But, it is mostly diet. Compare: 5km run for me at 70kgs ~ 400 kcals; one Costa brownie ~ 600 kcals. And half an hour later I want another brownie. I don't eat many brownies.
Ordinary_Chap said:
I've done two personal ones so far my first was pretty radical and produced great results and then the second was an experiment to see how much muscle I could gain! http://www.pistonheads.com/gassing/topic.asp?t=896...
Loose is there any reason you choose the exercises routine you have?
Also its worth showing what your diet is or will look like so others can provide feedback!
All the best,
Lee
Hi Lee Loose is there any reason you choose the exercises routine you have?
Also its worth showing what your diet is or will look like so others can provide feedback!
All the best,
Lee
Your threads have help me decide I need to sort my body out and I take my hat off to you sir.
I have no real reason for the exercise routine I have put up, just a starting point really.
When it comes to the diet I plan to put something together this weekend and put it up here for review.
Ordinary_Chap said:
I've been doing it with my friend and over the last 6-8 weeks he's lost two and a half stone, in fact he's lost so much weight and gained muscle to the point he's had to buy new clothes as his existing clothes no longer fit.
Other than me teaching him weight training, we've not been too radical. I've had him cut out all sugar, as much in the way of carbs as possible and eating fresh high protein foods. I've managed how much he trains and how he lifts. He's worked up from 2 sessions a week to recently moving to 3 sessions a week and the progress and change is rapid.
I think the mistake a lot of noobies make is trying to be radical on day one/week one/month one etc. Your body can't easily take that level of change and its just too much for nearly everyone so when people ask me, I get them to make incremental changes and doing that with compound lifting produces great results. All that usually happens when people who are new to this try to make radical changes is they burnt out very quickly and usually end up worse than when they started.
The other key to all of this is finding a diet/routine that works for you and then making it a part of your life, this shouldn't be something you do for a while but something you do for many years.
Other than me teaching him weight training, we've not been too radical. I've had him cut out all sugar, as much in the way of carbs as possible and eating fresh high protein foods. I've managed how much he trains and how he lifts. He's worked up from 2 sessions a week to recently moving to 3 sessions a week and the progress and change is rapid.
I think the mistake a lot of noobies make is trying to be radical on day one/week one/month one etc. Your body can't easily take that level of change and its just too much for nearly everyone so when people ask me, I get them to make incremental changes and doing that with compound lifting produces great results. All that usually happens when people who are new to this try to make radical changes is they burnt out very quickly and usually end up worse than when they started.
The other key to all of this is finding a diet/routine that works for you and then making it a part of your life, this shouldn't be something you do for a while but something you do for many years.
Agree 100%. See it all the time - people go hell for leather, even saying "That's how I do things" like it's a badge of honour. Then next month, they're back to their old habits. No surprises there.
goldblum said:
LeftmostAardvark said:
My tips:
1. Diet is everything. Exercise on top makes things happen, exercise on its own wont.
I do wish people wouldn't propagate this myth. You lose more calories through exercise than responsible dieting - fact. 1. Diet is everything. Exercise on top makes things happen, exercise on its own wont.
Diet will be 70/80% of what you want to achieve.
Loosenut said:
So here is what I have had today and as you can see it was to much as usual 
I also had 2 pints of water.
This is easy to adjust. I also had 2 pints of water.
Drop the carbs with a simple philosophy; Carbs are just energy and if you have loads of stored energy (as fat) why do you need to take on more? If you don't take on more, you're more likely to tap into your stored reserves. = fat loss.
The extreme version of this is a ketogenic diet and the most extreme is the Atkins diet, but you don't need to go that far. Just have a starchy carb start - wheatabix isn't a bad one if you can resist snacking until lunchtime, but porridge is the only sure winner for feeling full.
So drop the pasta, bread, rice, potatoes, crisps. Replace what carbs you lost with double helpings of either meats, veg, or fruit. Calories will lower, nutrition will raise.
I agree with mattikake - get your carbs from fruit/veg but still don't go too overboard on the fruit. I am not sure, but I think the fibre in fruit/veg aids in slowing the absorpton of the soluble sugars like fructose so you don't get an insulin spike and the 'use or lose' carb effect like you would with simple sugars. I still think you do, but the fibre reduces the effect.
I don't agree with living/eating like a saint all the time though, so always allow yourself some sanity and indulgence at the weekend. Mine will be Saturday or Sunday when I will have a nice carb load up.
I don't agree with living/eating like a saint all the time though, so always allow yourself some sanity and indulgence at the weekend. Mine will be Saturday or Sunday when I will have a nice carb load up.
mattikake said:
This is easy to adjust.
Drop the carbs with a simple philosophy; Carbs are just energy and if you have loads of stored energy (as fat) why do you need to take on more? If you don't take on more, you're more likely to tap into your stored reserves. = fat loss.
The extreme version of this is a ketogenic diet and the most extreme is the Atkins diet, but you don't need to go that far. Just have a starchy carb start - wheatabix isn't a bad one if you can resist snacking until lunchtime, but porridge is the only sure winner for feeling full.
So drop the pasta, bread, rice, potatoes, crisps. Replace what carbs you lost with double helpings of either meats, veg, or fruit. Calories will lower, nutrition will raise.
This is correct in theory however if you do a lot of training then cutting carbs out completely could leave you flat as a pancake with no energy to perform your training. In the 14 months when I went on a cutting phase from 16% to 6% BF, I dropped pasta, bread, rice and white potatoes from my eating regime and substituted with sweet potatoes, oat cakes and bagels. During that time, I still have cheat meals with rice, pasta etc.Drop the carbs with a simple philosophy; Carbs are just energy and if you have loads of stored energy (as fat) why do you need to take on more? If you don't take on more, you're more likely to tap into your stored reserves. = fat loss.
The extreme version of this is a ketogenic diet and the most extreme is the Atkins diet, but you don't need to go that far. Just have a starchy carb start - wheatabix isn't a bad one if you can resist snacking until lunchtime, but porridge is the only sure winner for feeling full.
So drop the pasta, bread, rice, potatoes, crisps. Replace what carbs you lost with double helpings of either meats, veg, or fruit. Calories will lower, nutrition will raise.
For me, the key is to reduce fatty sauces that are rich in cream and butter, snacks like chocolate, crisps and cakes - anything that is high in sugar. I drink about 2 cans of fizzy juice a year and everything else is pretty much water and tea. One problem people can't grasp or don't count is the the calories they consume like wine, alcohol and fruit juices adds hugely to their daily calorie intake.
I often have to take on extra calories just to keep my weight on. 3/4 weight sessions and additional 6/7 hours spent playing tennis and basketball a week, you definitely need carbs. I certainly don't hear the likes of Novak Djokovic, Murray and elite NBA players like Lebron James doing what they do on an Atkins type diet regime. If it's a muscular athletic build that you're after, don't diet like a bleeding wimmin
Lift iron (like compounds), do a good amount of cardio and eat clean. Pretty simple formula. Only issue is that you need to stick with it for a good amount of time as it's not going to happen overnight.
mu0n agreeing with my twice in one day? Odd, I'm sure I saw the sun rise this morning like normal too! 
re: about fructose and insulin spikes. My findings from another thread:-
re: about fructose and insulin spikes. My findings from another thread:-
mattikake said:
Interesting. Just been doing some reading on places like nhs and the diabetes.ord websites and apparently Fructose doesn't require insulin to metabolise. I take this to mean it doesn't cause an insulin release. So therefore you can have as much fructose/fructose based foods as you like.
...but then other independant websites advise that you can eat high-sugar fruits, like grapes, but only eat a little/go careful.
Well if fructose doesn't cause a release of insulin, why can't you eat as many grapes as you like? Googles some more and finds that grapes contain a lot of glucose in a roughly 1:1 ratio depending on ripeness/variety.
So if glucose is present, and going by the nutritional data of grapes, there would be about 7g of glucose in 100g of grapes, then enough grapes could cause a problem like insulin insensitivity?
And if there is fructose and glucose present then it stands to reason that sucrose well be present in some quantity too. So that would mean graps would cause an insulin release, contradicting the nhs's and diabetes.org's advice. :s
As ever - the internet, a world of conflicting ideas and sources... and that's before you decide who to beleive! lol
...but then other independant websites advise that you can eat high-sugar fruits, like grapes, but only eat a little/go careful.
Well if fructose doesn't cause a release of insulin, why can't you eat as many grapes as you like? Googles some more and finds that grapes contain a lot of glucose in a roughly 1:1 ratio depending on ripeness/variety.
So if glucose is present, and going by the nutritional data of grapes, there would be about 7g of glucose in 100g of grapes, then enough grapes could cause a problem like insulin insensitivity?
And if there is fructose and glucose present then it stands to reason that sucrose well be present in some quantity too. So that would mean graps would cause an insulin release, contradicting the nhs's and diabetes.org's advice. :s
As ever - the internet, a world of conflicting ideas and sources... and that's before you decide who to beleive! lol
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