Phat Fighters Q1
Discussion
A continuation of the Q4 thread - all welcome.
If anyone wants to do tables and charts, please feel free.
I'm 76.6 kg as of Jan 1st.
Immediate target is 40 days from now, off on hols. Realistically, I'd like to be 74 kg by then. Anything under that's a win.
End of Q goal a more realistic 72 kg.
I have soup, oranges and grapes on my desk and had a decent brekker. I'm adhering to the "you can't outrun a bad diet" plan - that's to say, the food has a far more significant impact that the exercise...
If anyone wants to do tables and charts, please feel free.
I'm 76.6 kg as of Jan 1st.
Immediate target is 40 days from now, off on hols. Realistically, I'd like to be 74 kg by then. Anything under that's a win.
End of Q goal a more realistic 72 kg.
I have soup, oranges and grapes on my desk and had a decent brekker. I'm adhering to the "you can't outrun a bad diet" plan - that's to say, the food has a far more significant impact that the exercise...
I've set my MFP to aim for 1kg a week, so about 2lbs. This equates to a stingy but not awful calorie intake as long as I eat healthy food, but as soon as I hit any junk, it's going to be gobbled up in a jiffy, so I will have to keep an eye on the quality as well as the quantity.
I've eaten far more meat in the last two weeks than I normally do, sausages wrapped in bacon, pies and steaks and the like at meals out and so on, so am feeling pretty stodgy and bloated, hence the grapes and clementines sitting on my desk.
Sustainable change is the key, but I also like to see results, so I'm going to be super strict for the next few weeks, keeping topped up with fruit and veg to get things moving both literally and metaphorically, and then as I get back to my running, add back in the more calorific bits like toast and butter etc.
In the mean time, I'm also doing a 60/3 challenge - 60 press ups and 3 mins of plank a day, any day skipped is 20p to charity. Not been good over Christmas, so the charity is up there, but back on it now, so I'll be benefiting in January. It means a little something every day, which is good for the soul.
I've eaten far more meat in the last two weeks than I normally do, sausages wrapped in bacon, pies and steaks and the like at meals out and so on, so am feeling pretty stodgy and bloated, hence the grapes and clementines sitting on my desk.
Sustainable change is the key, but I also like to see results, so I'm going to be super strict for the next few weeks, keeping topped up with fruit and veg to get things moving both literally and metaphorically, and then as I get back to my running, add back in the more calorific bits like toast and butter etc.
In the mean time, I'm also doing a 60/3 challenge - 60 press ups and 3 mins of plank a day, any day skipped is 20p to charity. Not been good over Christmas, so the charity is up there, but back on it now, so I'll be benefiting in January. It means a little something every day, which is good for the soul.
There may have been chips last night. I blame my son, who when asked, requested sausage and chips for tea while I was sole guardian. To be fair though, he always says sausage and chips, so I am simply deferring blame on my desire for fried potatoes.
A full 1,000 calories over my limit and I also failed to do any exercise due to the day running away, so a double whammy. That took what, four days? Nice going Smitters. I have had the unsweetened porridge of shame for breakfast as penance and will manage my exercise today, even if I have to do it in the pitch black.
A full 1,000 calories over my limit and I also failed to do any exercise due to the day running away, so a double whammy. That took what, four days? Nice going Smitters. I have had the unsweetened porridge of shame for breakfast as penance and will manage my exercise today, even if I have to do it in the pitch black.
75.6 kg as of last night. Bit up at 76.8 kg this morning which just goes to show the variability of weighing. It's more about attitude and overall trend though.
I'd give myself a 5/10 this week. Some good days, so exercise but still some Xmas chocolate and a couple of bad meals. Not awful but lots of room for improvement. Gym today and steamed fish tonight.
I'd give myself a 5/10 this week. Some good days, so exercise but still some Xmas chocolate and a couple of bad meals. Not awful but lots of room for improvement. Gym today and steamed fish tonight.
01/1 - 76.6 kg
08/1 - 75.6 kg
16/1 - 74.1 kg
I'm still skeptical of making a true loss because day/night variations of about 1.5 kg, but I did say the trend was important, so this is a positive start.
Anecdotally, my clothes are feeling a tad looser in places. I've also noticed some nights I go to bed hungry and others not, so I'll pay more attention over the next few weeks to see if the hunger is down to coming in too far under my goal, is when I don't exceed my goal or is due to the food I've eaten during the day. The aim of course to be not feeling hungry, but hitting my goals.
I have also worked a little on cutting out sugar, dropping the amount in coffee to almost none, and avoiding sweets, which are my nemesis. I replaced booze with sugar five years back and it's time to tame the cravings.
08/1 - 75.6 kg
16/1 - 74.1 kg
I'm still skeptical of making a true loss because day/night variations of about 1.5 kg, but I did say the trend was important, so this is a positive start.
Anecdotally, my clothes are feeling a tad looser in places. I've also noticed some nights I go to bed hungry and others not, so I'll pay more attention over the next few weeks to see if the hunger is down to coming in too far under my goal, is when I don't exceed my goal or is due to the food I've eaten during the day. The aim of course to be not feeling hungry, but hitting my goals.
I have also worked a little on cutting out sugar, dropping the amount in coffee to almost none, and avoiding sweets, which are my nemesis. I replaced booze with sugar five years back and it's time to tame the cravings.
Been much better today - I find it so much easier in the week. That said, I hit the gym today and tried a protein shake afterwards to see if it filled me up much. Not really! Lots of calories, and I'm sure some "scientifically proven" benefits, but despite eating/drinking nearly 1000 calories in the middle of the day, I am pretty hungry and have 550 cals left, so no going mad at supper either. This is where my nemesis, toast, slays me. Two slices with butter is a mere snack, but calorifically awful.
Steak and poached eggs for brekker? Add some asparagus/spinach for greens? Doesn't have to be a full on 8oz fillet, just a nice wee cut. Or get a range of ingredients and shake up the scrambled eggs. Chuck in halved cherry toms, sliced chorizo, a bit of spring onion, literally any green veg leftover and finely diced to cook quickly. I find if being morning adventurous, I'm more likely to succeed if it involves one pan, so chucking stuff into scrambled eggs is quick and easy.
Personally, I repetitively do 50g of porridge oats, 150-180ml milk and 5g of golden syrup. If I want to go mad, I chuck some Hawaiian muesli into Greek yoghurt and a small spoon of honey. Craaaaazy.
Personally, I repetitively do 50g of porridge oats, 150-180ml milk and 5g of golden syrup. If I want to go mad, I chuck some Hawaiian muesli into Greek yoghurt and a small spoon of honey. Craaaaazy.
When I was last single and thus had total control over life, I did the breakfast like a king, lunch like a price, sup like a pauper thing - and found it a great way to eat, with the caveat that late afternoon or evening exercise made life interesting. I was able to get up early, and had plenty of time to make all sorts for breakfast, then when I was knackered at the end of the day, I'd be having a bowl of cereal or porridge and hitting the hay early. Not so doable now granted, but now and then it's nice.
Bacon and beans are fat and sugar heavy mind, but the protein should keep you going nicely.
Bacon and beans are fat and sugar heavy mind, but the protein should keep you going nicely.
Better week. Still some slips, but I'd give myself a 6/10, especially because when I visit the in-laws, it's always an excuse for us all to get a takeaway, plus there are always biscuits, treats and toast on offer. This time I was slightly more sensible.
Still trying to balance more exercise with healthy eating. I keep catching myself out by doing a workout and then getting really hungry and hoovering anything I see.
Will be away on holiday next week. All food catered. The Smitters 50/50 Sweepstake on the 19th Feb. Will it go up? Will it go down? Place your virtual bets.
01/1 - 76.6 kg
08/1 - 75.6 kg
16/1 - 74.1 kg
22/01 - 74.1 kg
29/01 - 74.3 kg
05/02 - 73.6 kg
Still trying to balance more exercise with healthy eating. I keep catching myself out by doing a workout and then getting really hungry and hoovering anything I see.
Will be away on holiday next week. All food catered. The Smitters 50/50 Sweepstake on the 19th Feb. Will it go up? Will it go down? Place your virtual bets.
01/1 - 76.6 kg
08/1 - 75.6 kg
16/1 - 74.1 kg
22/01 - 74.1 kg
29/01 - 74.3 kg
05/02 - 73.6 kg
01/1 - 76.6 kg
08/1 - 75.6 kg
16/1 - 74.1 kg
22/01 - 74.1 kg
29/01 - 74.3 kg
05/02 - 73.6 kg
19/02 - 73.6 kg
Frankly, I'll take that, the day after eating all the guff you do on a long flight/travel day.
I did have a nasty reality check on holiday though. I though I'd done quite well to get to 74 and was well on my way to un-tubbiness. A quick review of the poolside photos reveal I am deluded. 100% dad-bod. Extra effort required. No change in Q1 target for me, as this will take some time, but my goal in terms of target weight has shifted significantly. What I may have to do is consider weight versus measurements, because a single number doesn't really tell the story sometimes, and I am doing more weights this year than last. What I do know is over 70 kg is overweight on my frame. I had set my "alert" at 75kg before. That's way too high.
08/1 - 75.6 kg
16/1 - 74.1 kg
22/01 - 74.1 kg
29/01 - 74.3 kg
05/02 - 73.6 kg
19/02 - 73.6 kg
Frankly, I'll take that, the day after eating all the guff you do on a long flight/travel day.
I did have a nasty reality check on holiday though. I though I'd done quite well to get to 74 and was well on my way to un-tubbiness. A quick review of the poolside photos reveal I am deluded. 100% dad-bod. Extra effort required. No change in Q1 target for me, as this will take some time, but my goal in terms of target weight has shifted significantly. What I may have to do is consider weight versus measurements, because a single number doesn't really tell the story sometimes, and I am doing more weights this year than last. What I do know is over 70 kg is overweight on my frame. I had set my "alert" at 75kg before. That's way too high.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff