Advice on low cal diet and gym work!
Discussion
Hi all,
Just looking for some advice on my diet / workout plans.
To give you some basics I started out in Jan 18 at 6'0 tall and 310lb, as a type 2 diabetic, with high blood pressure and high cholesterol at 46... not good? In fact seriously not good. After a serious discussion with myself I've vowed to get fit again. I gave up alcohol (well apart from 2 -3 g&slimline tonics a week) dropped myself down to around 1500 cals a day and joined a gym!
Roll forward to mid July and I now weigh 245lbs, run 1.5miles 3 times a week (albeit slowly at 16:30mins best so far, but I'm happy!) my deadlifts up to 200kg, squat 120kg and bench is 100kg my body fat has dropped from about 50% to 32% but I still have a long way to go to my target weight.
Currently I have a protein MRP shake for breakfast and lunch, plus a good tea and protein snacks, working on a macro of approx 60% protein, 25% carbs and 15% fats. I don't do high carbs well, and what I do have is normally brown rice or similar.
My metabolic rate is crap and it takes a small glimpse of a fridge to put 2lb on! So I have to reduce my daily target right down to get any results. I know my TDEE etc, but eating at this less 500cals results in no loss. Everything is tracked on my fitness pal and weighed on digital scales.
The weight loss is working well, and I'm getting fitter and faster, but I'm not building muscle or able to beat my PB's much recently. I know it's hard to build muscle and lose weight, but my question is am I better to keep on going for my target weight and accept my gym work is going to 'tread water' and after that point I try to really improve the muscle levels or do I up the calories and concentrate on building muscles now and hope the fat will burn...
I love the gym, go 4 times a week for approx 90minutes each session. I'm really getting in building muscle, but I need to get the fat away first...
Any thoughts on this? Not sure what to do...
On a positive, I'm now officially in 'remission' and don't need medicating for the diabetes, blood pressure and cholesterol are also now fully in the normal range!
Just looking for some advice on my diet / workout plans.
To give you some basics I started out in Jan 18 at 6'0 tall and 310lb, as a type 2 diabetic, with high blood pressure and high cholesterol at 46... not good? In fact seriously not good. After a serious discussion with myself I've vowed to get fit again. I gave up alcohol (well apart from 2 -3 g&slimline tonics a week) dropped myself down to around 1500 cals a day and joined a gym!
Roll forward to mid July and I now weigh 245lbs, run 1.5miles 3 times a week (albeit slowly at 16:30mins best so far, but I'm happy!) my deadlifts up to 200kg, squat 120kg and bench is 100kg my body fat has dropped from about 50% to 32% but I still have a long way to go to my target weight.
Currently I have a protein MRP shake for breakfast and lunch, plus a good tea and protein snacks, working on a macro of approx 60% protein, 25% carbs and 15% fats. I don't do high carbs well, and what I do have is normally brown rice or similar.
My metabolic rate is crap and it takes a small glimpse of a fridge to put 2lb on! So I have to reduce my daily target right down to get any results. I know my TDEE etc, but eating at this less 500cals results in no loss. Everything is tracked on my fitness pal and weighed on digital scales.
The weight loss is working well, and I'm getting fitter and faster, but I'm not building muscle or able to beat my PB's much recently. I know it's hard to build muscle and lose weight, but my question is am I better to keep on going for my target weight and accept my gym work is going to 'tread water' and after that point I try to really improve the muscle levels or do I up the calories and concentrate on building muscles now and hope the fat will burn...
I love the gym, go 4 times a week for approx 90minutes each session. I'm really getting in building muscle, but I need to get the fat away first...
Any thoughts on this? Not sure what to do...
On a positive, I'm now officially in 'remission' and don't need medicating for the diabetes, blood pressure and cholesterol are also now fully in the normal range!
This all sounds amazing progress - well done. The life you must’ve had to be 50% bf at 46 is miles away from where you are now, and making that change at 46 is about 46 times harder than when you’re 26 
My advice would be to forget about the muscle gain stuff for now - focus on the one goal: losing fat. When you get to your goal, then you can go all out to gain muscle.
This will be your fastest route overall rather than trying to persue two goals at once.
There are many possible reasons why your PRs aren’t improving. Forget about them for now.
Keep going fella.
My advice would be to forget about the muscle gain stuff for now - focus on the one goal: losing fat. When you get to your goal, then you can go all out to gain muscle.
This will be your fastest route overall rather than trying to persue two goals at once.
There are many possible reasons why your PRs aren’t improving. Forget about them for now.
Keep going fella.
Another congratulations from me OP!
Age 47 & Type 1 diabetic here.
Easiest options for you is to mainly keep doing what you're doing - it's working after all - 'if it ain't broke don't fix it philosophy'
PB's & SB's are great things to keep your motivation going. However you may have hit a plateau which is understandably irking you somewhat.
Your body has adapted to the new regime & has become more efficient so results become slightly harder.
So I would suggest maybe when you go running, you try intervals for a bit. Suggest running like 'The Bolt' for 100m then walk the next 50m.
The erg e.g. Concept 2 Rower is excellent for this IMO. PB's there are easily recorded as well over many different distances. I've got a PB of marathon distance there that I'd love to beat...
You prob need to just to mix it up a bit & that will help with your motivation as well.
Good luck!
edit for spelling
Age 47 & Type 1 diabetic here.
Easiest options for you is to mainly keep doing what you're doing - it's working after all - 'if it ain't broke don't fix it philosophy'
PB's & SB's are great things to keep your motivation going. However you may have hit a plateau which is understandably irking you somewhat.
Your body has adapted to the new regime & has become more efficient so results become slightly harder.
So I would suggest maybe when you go running, you try intervals for a bit. Suggest running like 'The Bolt' for 100m then walk the next 50m.
The erg e.g. Concept 2 Rower is excellent for this IMO. PB's there are easily recorded as well over many different distances. I've got a PB of marathon distance there that I'd love to beat...
You prob need to just to mix it up a bit & that will help with your motivation as well.
Good luck!
edit for spelling
Edited by dirty doug on Thursday 19th July 08:26
Cheers guys, it's been a hard slog, but it's amazing how better you feel.
The gym owner is great, very keen on helping and advising and suggested I remind myself weekly how much I've lost by doing sit-ups holding the weight I've lost on my chest! Let me tell you, sit ups with 26kg on you are not easy! But he's right, it does make you feel good!
I'll have a look at the Keto diet, I did look at the Atkins diet a few years ago but it's too restrictive, and my trainer says that some good carbs are important...
My gut reaction is to keep losing until I hit target, then start slowly ramping up a bit (100 cal every two weeks??) and concentrate on starting to build up more..
Thanks for the advice guys!
The gym owner is great, very keen on helping and advising and suggested I remind myself weekly how much I've lost by doing sit-ups holding the weight I've lost on my chest! Let me tell you, sit ups with 26kg on you are not easy! But he's right, it does make you feel good!
I'll have a look at the Keto diet, I did look at the Atkins diet a few years ago but it's too restrictive, and my trainer says that some good carbs are important...
My gut reaction is to keep losing until I hit target, then start slowly ramping up a bit (100 cal every two weeks??) and concentrate on starting to build up more..
Thanks for the advice guys!
Nothing much more to add from what others have already said aside from a well done, and keep it up. I have a friend who weighs around 18 stone but he's only 5ft 9....I keep imploring him to lose weight and it's always "yeah I will start next year/month or after my next holiday" etc etc.
Fair play to you
Fair play to you
dirty doug said:
Another congratulations from me OP!
Age 47 & Type 1 diabetic here.
Easiest options for you is to mainly keep doing what you're doing - it's working after all - 'if it ain't broke don't fix it philosophy'
PB's & SB's are great things to keep your motivation going. However you may have hit a plateau which is understandably irking you somewhat.
Your body has adapted to the new regime & has become more efficient so results become slightly harder.
So I would suggest maybe when you go running, you try intervals for a bit. Suggest running like 'The Bolt' for 100m then walk the next 50m.
The erg e.g. Concept 2 Rower is excellent for this IMO. PB's there are easily recorded as well over many different distances. I've got a PB of marathon distance there that I'd love to beat...
You prob need to just to mix it up a bit & that will help with your motivation as well.
Good luck!
edit for spelling
Cheers for the advice! I've been starting to incorporate some HIT training on the treadmill, using the interval programs, and that's definitely help my stamina. There's a local park run of 5k which I'd live to be able to try. I've managed to get to 5k once at a constant speed without breaks, but it did take 36mins, lol... was overtaking by two old ladies and a toddler....but I was well chuffed that I managed it. When I started in January I couldn't even run for 5 mins solidly! Age 47 & Type 1 diabetic here.
Easiest options for you is to mainly keep doing what you're doing - it's working after all - 'if it ain't broke don't fix it philosophy'
PB's & SB's are great things to keep your motivation going. However you may have hit a plateau which is understandably irking you somewhat.
Your body has adapted to the new regime & has become more efficient so results become slightly harder.
So I would suggest maybe when you go running, you try intervals for a bit. Suggest running like 'The Bolt' for 100m then walk the next 50m.
The erg e.g. Concept 2 Rower is excellent for this IMO. PB's there are easily recorded as well over many different distances. I've got a PB of marathon distance there that I'd love to beat...
You prob need to just to mix it up a bit & that will help with your motivation as well.
Good luck!
edit for spelling
Edited by dirty doug on Thursday 19th July 08:26
I'll google the rowers and see what that's all about
Thanks again
Just thought I'd update this original post!
Well, it's taken me best part of the year, but I've now managed to hit my target weight of 14stone / 89kg. Giving me a total loss of just over 8stone / 50kg My body fat is now sitting at about 20% too! Down from an original figure of between 46 and 50%.
My diabetes is now totally gone, in fact my last Hba1c result saw me at 32, so not even pre diabetic anymore! Blood pressure on last test was 120/65 and I'm totall off all diabetes, blood pressure and cholesterol drugs too!
Waist has gone from a 48" to a 34" and chest down to 42" from a 58"!
I'm now running approx 25km per week on top of walking approx 30km per week with the dog. My 1.5mile time is 11:33 secs and my 5km time is 26:46secs. I've also run a couple of 10kms over the last few months and currently training to attempt the great south run next year!
My lifts have suffered a bit, deadlift is down to about 180kg, but squat and bench are similar, so not too much muscle lost. I now train 4 times a week for two hours on a progressive weight training plan, and run both on the treadmill and outside 4 times a week as well... my wife says I'm obsessed, but that she likes the results so it's ok! In fact there was a local rumour that she was having an affair! Until I found out it was me she was rumoured to be having the affair with! As the gossip fish wife's hadn't recognised me!
Best thing I ever did, so if anyone is thinking about it, do it! Do it now! Lol oh and budget for a complete new wardrobe as not even my pants fit me any more!
Edited to add, I also won Member of the Year award at my gym! Lol
Well, it's taken me best part of the year, but I've now managed to hit my target weight of 14stone / 89kg. Giving me a total loss of just over 8stone / 50kg My body fat is now sitting at about 20% too! Down from an original figure of between 46 and 50%.
My diabetes is now totally gone, in fact my last Hba1c result saw me at 32, so not even pre diabetic anymore! Blood pressure on last test was 120/65 and I'm totall off all diabetes, blood pressure and cholesterol drugs too!
Waist has gone from a 48" to a 34" and chest down to 42" from a 58"!
I'm now running approx 25km per week on top of walking approx 30km per week with the dog. My 1.5mile time is 11:33 secs and my 5km time is 26:46secs. I've also run a couple of 10kms over the last few months and currently training to attempt the great south run next year!
My lifts have suffered a bit, deadlift is down to about 180kg, but squat and bench are similar, so not too much muscle lost. I now train 4 times a week for two hours on a progressive weight training plan, and run both on the treadmill and outside 4 times a week as well... my wife says I'm obsessed, but that she likes the results so it's ok! In fact there was a local rumour that she was having an affair! Until I found out it was me she was rumoured to be having the affair with! As the gossip fish wife's hadn't recognised me!
Best thing I ever did, so if anyone is thinking about it, do it! Do it now! Lol oh and budget for a complete new wardrobe as not even my pants fit me any more!
Edited to add, I also won Member of the Year award at my gym! Lol
Edited by Griff Boy on Tuesday 4th December 18:30
wow, congratulations there griff! that's some good results.
good inspiration for me as I'm at 17stone looking to get down to 14. you can lift more than me, i'm quite interested in knowing around what time did you usually go to lift? what did you eat before/how long before? my main concern with having that low amount of calories (1500) is that i just don't have the energy to try and lift as best as I can. (i know there'll be inevitable strength losses on a deficit).
good inspiration for me as I'm at 17stone looking to get down to 14. you can lift more than me, i'm quite interested in knowing around what time did you usually go to lift? what did you eat before/how long before? my main concern with having that low amount of calories (1500) is that i just don't have the energy to try and lift as best as I can. (i know there'll be inevitable strength losses on a deficit).
ambuletz said:
wow, congratulations there griff! that's some good results.
good inspiration for me as I'm at 17stone looking to get down to 14. you can lift more than me, i'm quite interested in knowing around what time did you usually go to lift? what did you eat before/how long before? my main concern with having that low amount of calories (1500) is that i just don't have the energy to try and lift as best as I can. (i know there'll be inevitable strength losses on a deficit).
Cheers mate, much appreciated! good inspiration for me as I'm at 17stone looking to get down to 14. you can lift more than me, i'm quite interested in knowing around what time did you usually go to lift? what did you eat before/how long before? my main concern with having that low amount of calories (1500) is that i just don't have the energy to try and lift as best as I can. (i know there'll be inevitable strength losses on a deficit).
I train in the afternoons, as my work is running a Bed & Breakfast, my quiet time is early afternoon, so I train from 13:45 - 16:00 Mondays, Tuesday, Thursday And Fridays. On heavy weight training days I'll eat 40g porridge made with water (142kcal), mixed in 100g blueberries (40kcal) and a scoop of whey protein powder (135kcal and 28g protein) for breakfast then a lunch of a protein shake followed by 3 scrambled eggs (210kcal) on 1 slice brown bread (90kcal) so around 700kcal before I train, that leaves me about 500- 600kcal for a good sized tea and another 100-200kcal in snacks. I don't have much of an issue with energy and I'm able to run 5ks no problem, my max lifts are down but then my lift ration (weight to weight) is massively up.. i.e. If I lifted 100kg bench at 142kg of weight then I'm at a ration of 0.7, whereas now I'm lifting 10kg more than my body weight or 1.12.
At the end of the day you'll find it very hard to gain muscle in a big deficit, maybe some noobie gains if you're new to the gym, but that's about it. My goal was to get fitter and not lose the muscle I already had.. now is my time to reverse diet out of it, reset my metabolism and start gaining some new muscle mass!
Hope this helps!
Great work, well done!
It sounds like you’ve got it figured by now, but for anyone else reading this trying to lift on a calorie deficit, it can be an idea to change your goal from the largest individual weight you can lift (i.e 3x 150kg = 450kg) to a larger overall weight you’ve lifted throughout the session (I.e 4x6 x 70kg = 1680kg).
More reps of lower weights can help you if you’re being hindered by lower calories and struggling to beat personal bests
It sounds like you’ve got it figured by now, but for anyone else reading this trying to lift on a calorie deficit, it can be an idea to change your goal from the largest individual weight you can lift (i.e 3x 150kg = 450kg) to a larger overall weight you’ve lifted throughout the session (I.e 4x6 x 70kg = 1680kg).
More reps of lower weights can help you if you’re being hindered by lower calories and struggling to beat personal bests
Another update!
It’s now a few months later, and I’ve kept at my plan!
Food wise, I reached my 14stone goal weight, then spent a couple of months carefully increasing my calories back up. I did this by adding 100kcal to my daily target for a week, then checked to see if my weight had stayed the same, then repeated this increase again the following week, checked again... etc etc. Doing this I went from 1400kcal to 2300 per day over a two month period, which allowed my metabolism to ‘reset’ and to avoid starting to increase weight with too sudden a kcal increase. Ironically over this two month period I also lost a few more pounds! lol I’ve now been eating at this level for a while with no issues. I still track on my fitness pal daily, and monitor my macros religiously!
Fitness wise, I’m now down to 12st 10, still lifting weights 3 times a week, but I’ve upped the running into my schedule and also started biking again. I now run approx 40km per week, and cycle similar distances. Been getting some great improvements on my run times, with a half marathon time of 1:57min, 10mile 1:28 10km 49min and 5km at 23:50 plus I beat my all t8me goal of getting under 10mins for the 1.5mile army pfa times! (9:53)
I’ve signed up for 3 running races this year, the Edinburgh half marathon, a local 10km race and a 15mile night time trail race....
My wife says I’m gettingg addicted to fitness! Lol but she’s happy at the now 30” waist!
It’s now a few months later, and I’ve kept at my plan!
Food wise, I reached my 14stone goal weight, then spent a couple of months carefully increasing my calories back up. I did this by adding 100kcal to my daily target for a week, then checked to see if my weight had stayed the same, then repeated this increase again the following week, checked again... etc etc. Doing this I went from 1400kcal to 2300 per day over a two month period, which allowed my metabolism to ‘reset’ and to avoid starting to increase weight with too sudden a kcal increase. Ironically over this two month period I also lost a few more pounds! lol I’ve now been eating at this level for a while with no issues. I still track on my fitness pal daily, and monitor my macros religiously!
Fitness wise, I’m now down to 12st 10, still lifting weights 3 times a week, but I’ve upped the running into my schedule and also started biking again. I now run approx 40km per week, and cycle similar distances. Been getting some great improvements on my run times, with a half marathon time of 1:57min, 10mile 1:28 10km 49min and 5km at 23:50 plus I beat my all t8me goal of getting under 10mins for the 1.5mile army pfa times! (9:53)
I’ve signed up for 3 running races this year, the Edinburgh half marathon, a local 10km race and a 15mile night time trail race....
My wife says I’m gettingg addicted to fitness! Lol but she’s happy at the now 30” waist!
Gassing Station | Health Matters | Top of Page | What's New | My Stuff