My attempt to cut the fat

[Stupeo]

Hi All,

I am currently weighing in at 13st 10.75lb and for my height of 5'10" i look rather podgy. I estimate i am about 28% body fat.

Since the start of May I have dropped weight from 14st 4.5lb just by following this diet:

Meal 1 - 05:30am
1 piece of wholemeal toast
2 scrambled eggs

Meal 2 - 08:30am
1 Myprotein shake
1 tbsp peanut butter

Meal 3 - 11:30am
1 chicken breast
75g brown rice
Nandos sauce

Meal 4 - 14:30pm
1 myprotein shake
1 tbsp peanut butter

Meal 5 - 17:00pm
1 chicken breast
1 cup each of broccoli, carrotts, sprouts and cauliflower

Meal 6 - 20:00pm
2 wholemeal toast

This diet has worked pretty well so far, i have dropped over half a stone without needing to up exercise (next to none in the past month). I have had the past week off the above diet but still ate reasonably well.

I am back on the diet today and will be back at the gym tonight. I am thinking of doing the following full body workout as suggested by my gym..but not sure if I should go for something like SS or StrongLifts?

Dumbell Chest Press (12,10,8)
Barbell Row (12,10,8)
Bumbell Shoulder Press (12,10,8)
Barbell Squat (12,10,8)
Stiff Leg Deadlift (12,10,8)
Weighted Hyperextension (12,12,12)
Bicep Curl (12,10,8)
Tricep Dip (3xFailure)
Calf Raise (12,12,12)
Abdominal Machine (3xFailure)

EDIT: My aim is to cut the body fat and tone up. This time 18 months ago I was 17st 10lb!!

I'll put up some pics tonight.

Thanks,

Matt

Edited by Stupeo on Monday 13th June 15:13

[Pulse]

Good going! Keep it up.

[itsnotarace]

Stupeo said:

i have dropped over half a stone without needing to up exercise (next to none in the past month).

Are you allergic to exercise or do you have a medical condition? (laziness is not a medical condition)

Diets are so boring imho. Just eat normally (unless eating normally means takeaways every day), cut out the majority of the crap and move a lot more and the weight will fall off really quickly.

[Stupeo]

itsnotarace said:

Are you allergic to exercise or do you have a medical condition? (laziness is not a medical condition)

Diets are so boring imho. Just eat normally (unless eating normally means takeaways every day), cut out the majority of the crap and move a lot more and the weight will fall off really quickly.

No, far from it actually. Just May has been a bad month for me work wise. I travel around and work away a lot so it's not always possible for me to make the gym.

Up until May I was running 5K twice a week and MMA training for a couple of hours a week.

However, due to work etc I have had to give up MMA due to fixed class times. I can make the gym though.

[Tiggsy]

itsnotarace said:

Stupeo said:

i have dropped over half a stone without needing to up exercise (next to none in the past month).

Are you allergic to exercise or do you have a medical condition? (laziness is not a medical condition)

Diets are so boring imho. Just eat normally (unless eating normally means takeaways every day), cut out the majority of the crap and move a lot more and the weight will fall off really quickly.

It's far easier to lower body fat via diet than exercise. Sure, exercise is good for you - but fat loss is mostly diet.

[V8mate]

The OP's unemployed though, right?

[boobles]

That sounds like an awful lot of food in one day...

[tobster]

I'd cut down the carbs and get a set of scales that measure your body fat percentage. You can be losing weight but not actually losing much body fat.

I've decided to lose weight and just cut the rubbish out of my diet. No fizzy drinks, chocolate or sweets. Walk my dogs for an hour a day so getting some exercise and using resistance bands to keep muscle tone. I've gone from being just over 14st to under 13st in about 5 weeks but my body fat percentage has only dropped about 5 pct so I must have lost muscle weight as well.

[Stupeo]

V8mate said:

The OP's unemployed though, right?

Err..no?

[Maxf]

I've dropped about half a stone from cutting down on the weights, upping the cycling (spinning) a watching what I eat. Unfortunately most seems to be from my shoulders which now feel rather ordinary (I was powerfully built).

It's a bloody nightmare - I'm definitely much, much trimmer than I was - but at the expense of muscle and strength! Absolute full credit to the guys who can be big and toned too.

[BenM77]

great weight loss so far !

Have you considered buying a kettlebell?

They are excellent for home workouts when you can't to the gym

Ben

[Ordinary_Chap]

itsnotarace said:

Stupeo said:

i have dropped over half a stone without needing to up exercise (next to none in the past month).

Are you allergic to exercise or do you have a medical condition? (laziness is not a medical condition)

Diets are so boring imho. Just eat normally (unless eating normally means takeaways every day), cut out the majority of the crap and move a lot more and the weight will fall off really quickly.

I'd disagree with that.

The most effective form of weight loss comes directly from diet and with some training it will be massively increased.

Don't get me wrong I think everyone should exercise at least for health but diet is the real key to rapid weight loss.

[Ordinary_Chap]

Stupeo said:

Hi All,

I am currently weighing in at 13st 10.75lb and for my height of 5'10" i look rather podgy. I estimate i am about 28% body fat.

Since the start of May I have dropped weight from 14st 4.5lb just by following this diet:

Meal 1 - 05:30am
1 piece of wholemeal toast
2 scrambled eggs

Meal 2 - 08:30am
1 Myprotein shake
1 tbsp peanut butter

Meal 3 - 11:30am
1 chicken breast
75g brown rice
Nandos sauce

Meal 4 - 14:30pm
1 myprotein shake
1 tbsp peanut butter

Meal 5 - 17:00pm
1 chicken breast
1 cup each of broccoli, carrotts, sprouts and cauliflower

Meal 6 - 20:00pm
2 wholemeal toast

This diet has worked pretty well so far, i have dropped over half a stone without needing to up exercise (next to none in the past month). I have had the past week off the above diet but still ate reasonably well.

I am back on the diet today and will be back at the gym tonight. I am thinking of doing the following full body workout as suggested by my gym..but not sure if I should go for something like SS or StrongLifts?

Dumbell Chest Press (12,10,8)
Barbell Row (12,10,8)
Bumbell Shoulder Press (12,10,8)
Barbell Squat (12,10,8)
Stiff Leg Deadlift (12,10,8)
Weighted Hyperextension (12,12,12)
Bicep Curl (12,10,8)
Tricep Dip (3xFailure)
Calf Raise (12,12,12)
Abdominal Machine (3xFailure)

EDIT: My aim is to cut the body fat and tone up. This time 18 months ago I was 17st 10lb!!

I'll put up some pics tonight.

Thanks,

Matt

Edited by Stupeo on Monday 13th June 15:13

Stronglifts is a great program!

Good diet, good training program (like stronglifts) and tag some HIIT training and you'll see huge loses in a short time frame

Although I'd caution you about too much too soon. If your body is not used to lifting then I'd recommend you ease your way into it. Maybe just lift 3-4 times a week to start with then add cardio and keep tightening the diet as you go along, I've found with folk I train this seems to help them stay on the program, too much too soon just equals burn-out.

[Ordinary_Chap]

Maxf said:

I've dropped about half a stone from cutting down on the weights, upping the cycling (spinning) a watching what I eat. Unfortunately most seems to be from my shoulders which now feel rather ordinary (I was powerfully built).

It's a bloody nightmare - I'm definitely much, much trimmer than I was - but at the expense of muscle and strength! Absolute full credit to the guys who can be big and toned too.

911Motorsport is that you? (powerfully built!)....just kidding

I'd suggest it wasn't muscle but fat if it's only disappeared off your shoulders.

[Stupeo]

OC, would you recommend stronglifts over the full body routine then?

[Ordinary_Chap]

Stupeo said:

OC, would you recommend stronglifts over the full body routine then?

Yes, absolutely.

I'm a big fan of it!

You won't go wrong with stronglifts though. My training plan is also equally old and proven, see my thread if you're interested.

The 3 exercises that count for me are the squat, deadlift and bench press. I haven't been doing the deadlift recently (I miss it badly) but that is only from the doctor (an existing medical condition).

My personal take is, you simply can't properly do all over body exercises on the same day, it causes too much drain if you're doing the exercises properly.

I've seen great results using stronglifts and what I'm currently doing.

I'd question the trainer, what qualifications does he have? Is he in fantastic shape? Do you go to a lifestyle gym? Has he got fantastic results with his other clients?

I only started to get strong and bigger once I got a good coach whose program I'm following now.

Lee

[Stupeo]

Ordinary_Chap said:

Yes, absolutely.

I'm a big fan of it!

You won't go wrong with stronglifts though. My training plan is also equally old and proven, see my thread if you're interested.

The 3 exercises that count for me are the squat, deadlift and bench press. I haven't been doing the deadlift recently (I miss it badly) but that is only from the doctor (an existing medical condition).

My personal take is, you simply can't properly do all over body exercises on the same day, it causes too much drain if you're doing the exercises properly.

I've seen great results using stronglifts and what I'm currently doing.

I'd question the trainer, what qualifications does he have? Is he in fantastic shape? Do you go to a lifestyle gym? Has he got fantastic results with his other clients?

I only started to get strong and bigger once I got a good coach whose program I'm following now.

Lee

OK, cool. Just had a look at your thread (impressive results btw!) - I like your routine, but I don't think I could manage a 4 day split at the moment. I just don't have the time to get to the gym.

Do you think it could be condensed into three days?

[Ordinary_Chap]

Stupeo said:

Ordinary_Chap said:

Yes, absolutely.

I'm a big fan of it!

You won't go wrong with stronglifts though. My training plan is also equally old and proven, see my thread if you're interested.

The 3 exercises that count for me are the squat, deadlift and bench press. I haven't been doing the deadlift recently (I miss it badly) but that is only from the doctor (an existing medical condition).

My personal take is, you simply can't properly do all over body exercises on the same day, it causes too much drain if you're doing the exercises properly.

I've seen great results using stronglifts and what I'm currently doing.

I'd question the trainer, what qualifications does he have? Is he in fantastic shape? Do you go to a lifestyle gym? Has he got fantastic results with his other clients?

I only started to get strong and bigger once I got a good coach whose program I'm following now.

Lee

OK, cool. Just had a look at your thread (impressive results btw!) - I like your routine, but I don't think I could manage a 4 day split at the moment. I just don't have the time to get to the gym.

Do you think it could be condensed into three days?

My results are ok, I can do better but I said I'd produce a warts and all report for all of those folk that have asked.

If you're doing 3 days a week, Stronglifts would be a good place to start!

[Stupeo]

Ordinary_Chap said:

My results are ok, I can do better but I said I'd produce a warts and all report for all of those folk that have asked.

If you're doing 3 days a week, Stronglifts would be a good place to start!

OK, i'll give StrongLifts a go.

Need to brush up on my deadlift skills - it just doesn't feel natural that exercise.

[Ordinary_Chap]

Good luck!

It would be good to see some starting pictures and see how you're getting on!

All the best,
Lee