fitness/wieght loss help.

33L

33L

33L

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Windy Sheffield
I am 5'8'' and currently weigh in at 12st 5lb. After trashing my mountain bike last year i have got another and stated to use it on almost a daily basis.

i want to lose wieght and have a goal of 11st 2lb that i would like to acheive. I was 12st 9lb about 3 weeks ago so i beleive that the bike and watch ing what i eat have helped.

at the moment i am eating about 1000 calories a day with the new diet. my BMR has been calcualted at 1700 ish calories. so if everything is accurate then i have a theoretical 700 cal loss a day. without excersise.

I cycle 3 miles to work and back trying to push hard as i can - it is generally flat terrain. I probalby do 5000 steps a day at work according to the pedometer.

with this in mind when should see further weight loss as i have sort of plateau'd at this wieght for a week. How long do you rekon at this pace i shold see my goal weight etc...

Also on a side note any tips on increasing stamina/endurance - foods excersises etc...
 
You are probably using far too many calories and your body is storing fat.
If your BMR is 1700, then you want to start at say 200-300 calorie deficit over all (after exercise). give it a few weeks then iif its not shifting fast enough, make it 300-400 etc.
 
LividLemon said:
What do you eat a day to have 1000 calories out of interest mate?
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not a lot to be honest.

glass of milk in the morning

cup of soup and a packet of crisps for lunch. For evening meal just some lean meat or fish grilled or oven cooked usually with veg and some sort of sauce.

Morba said:
You are probably using far too many calories and your body is storing fat.
If your BMR is 1700, then you want to start at say 200-300 calorie deficit over all (after exercise). give it a few weeks then iif its not shifting fast enough, make it 300-400 etc.
Click to expand...

my thought behind this is that if there is a large deficit the body will burn stored fat/carbs as there is a limited amount in the diet. am i wrong in this thinking.

My main fat reserved like most males are around the stomach. I know this is the hardest area to shift as it first goes from limbs, neck, face etc first.
 
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To an extent you are wrong. Your body will be thinking '**** whats happening' and will try to store the fat using other stuff as energy (in your case due to very low calorie intake - muscle).
 
so basically keep up the calories to about 1500 and let the exercise and BMR take care of the rest.
 
start by hitting 1400-1500 after food and cardio. then monitor and adjust as needed.
 
33L said:
glass of milk in the morning

cup of soup and a packet of crisps for lunch. For evening meal just some lean meat or fish grilled or oven cooked usually with veg and some sort of sauce.
Click to expand...

Is that anywhere near 1000 calories? Guess it depends on the sauce :)
 
A2Z said:
why are you eating crisps?
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less than 100 cals, i like the flavour - easy to get hold of (i cycle to work and dont like to carry much). the vending machine is only 50 yrds away :p

is there a drink or adative to water that is nutrition packed and give me an adjustable calorie intake. Can just have it my water bottle on the bike.

Morba said:
start by hitting 1400-1500 after food and cardio. then monitor and adjust as needed.
Click to expand...

what expenditure would you say i do with my 5000 steps and 2 lots of 3 mile sprint on the bike every day?
 
Ian said:
Is that anywhere near 1000 calories? Guess it depends on the sauce :)
Click to expand...

300ml of semi skimmed 150 calories
soup 100-200 calories
crisps 100 calories
roughly 300g chicken £330

thats typically what i eat in a day so average of £770 without veg/sauce
i dont eat chicken everyday - maybe fish, beef etc. so the calory count can go over the 1000 mark easily.

this is obviously not to mention stuff i dont count in fruit juices - which can be quite high in sugars etc ...
 
cant remember the website but took my age weight height etc and gave me an answer and my BMI index is 26 which is not good but not in the obesce range!

I know these things are not exact science but its the best i have to go on.
 
You aren't eating enough calories, often enough, or the right foods.

There's a little more to consistent weight loss than eating nothing, and cycling to work.

I suggest you raise your calories intake to around 2,000, spread accross 6 meals. Eating wholegrains, lean meats, and vegetables. Avoiding processed foods, full of simple carbohydrates, like crisps, which are very quickly converted to fat.

Make yourself some wholegrain bread sandwhiches, and eat one, or a half, every 2-3 hours. Have a good, wholemeal rich cereal with skimmed milk. And a balanced dinner, lighter in carbs. Drink lots of water.

When cycling to work, sprint for 15 seconds and cycle slowly for one to one and a half minutes, then sprint again. Vary the recovery and sprint times depending on how knackered you get. You should be knackered at the end. Go for a run at lunchtime. Even if its for 10 minutes, following the similiar sprint principle.

Ant :cool:

EDIT: BMI is total tosh.
 
I currently drink about 2-3ltrs a day of water is that enough! Is there a nutritionally balanced drink that i could have in palce of the meals.

so something like this
breakfast - saltana branflakes with semi skimmed (250 calories)
mid morning - blalanced drink
Lunch - sarnie's (350 calories)
mid afternoon - balanced drink
get home - fruit
evening meal - lean meats, veg i.e balanced meal light on the carb (700 calories)
 
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33L said:
I currently drink about 2-3ltrs a day of water is that enough! Is there a nutritionally balanced drink that i could have in palce of the meals.

so something like this
breakfast - saltana branflakes with semi skimmed (250 calories)
mid morning - blalanced drink
Lunch - sarnie's (350 calories)
mid afternoon - balanced drink
get home - fruit
evening meal - lean meats, veg i.e balanced meal light on the carb (700 calories)
Click to expand...

The sandwich idea sounds better for lunch... Have like a fish salad sandwich.. but eat half for one meal then another half 2 hours later

no point wasting money on slimfast drinks :p
 
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