2012 Weight Loss Thread

Joined the gym weighing 14 stone 16th Jan, weighed in today and am 13 stone.

Feeling much stronger as well, am doing the SL 5x5 and doing 20 mins cardio after on the machines (cross trainer, treadmill or bike) then a 20 minute swim and a quick steam.

I think I will probably go down to 12.5 if I am lucky, these weights are really starting to pile up and I can see the muscle starting to put some weight back on.
 
Biz.Kid09 said:
Lose weight!
I am not massive but since i stopped football i am now at around 72kg. So i would like to get some of this stomach off and then work on getting the golden "6 pack"! :p.

Any plans or if anyone can help me create one to follow to get the weight off firstly that would be fantastic :)

I have a Blackberry unfortunately but i think my old HTC is lying around somewhere. Will have a look at that.

Well the protein shakes etc is what was suggested in Gym Rats, it isnt what i need?

PS- I have sorted a few things and can now go to the gym :D, So i will be able to add more than running around the park into a plan to chop the weight.

Anymore details anyone needs to offer some advice let me know :)
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If your losing weight don't touch protein shakes. Your body will need to get used to eating less. Protein shake around say 200cals, when you could get them 200cals by food such as chicken fish which will keep you full. Better at this stage not to subsitute food for a shake.
 
sHo0sH said:
Joined the gym weighing 14 stone 16th Jan, weighed in today and am 13 stone.

Feeling much stronger as well, am doing the SL 5x5 and doing 20 mins cardio after on the machines (cross trainer, treadmill or bike) then a 20 minute swim and a quick steam.

I think I will probably go down to 12.5 if I am lucky, these weights are really starting to pile up and I can see the muscle starting to put some weight back on.
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In less than a month that's pretty impressive. Should have took before and after pics.
 
Everyone advising AGAINST protein shakes is having a basic misunderstanding of why they are useful and why they were probably suggested.

ElliottJames, as has been explained to you before, protein shakes are just made up of protein (for the most part). Therefore, any calories they contain are just from protein so there is no way you'll be able to get more protein per calorie amount including from chicken, turkey, eggs, etc. If a person has insufficient protein in their diet and they are in a calorie deficit, they will eventually see that much of their weight loss has been from their muscles.

Protein shakes are therefore a low calorie method of increasing protein intake and thus reducing the tendency of your body to burn of muscle.
 
I've had a protein shake a day for the past month or so on my diet and have been losing weight steadily without any noticeable loss of strength or muscle so all is going well!

The shake I have is 191 calories, 30g protein and 0.4g fat so all good stuff!
 
The general public's outlook on protein shakes does make me laugh, as soon as anyone sees me drinking them I'm instantly going to get fat and am obviously smashing hundreds on kcals in from one shake :D
 
tom_e said:
The general public's outlook on protein shakes does make me laugh, as soon as anyone sees me drinking them I'm instantly going to get fat and am obviously smashing hundreds on kcals in from one shake :D
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I have actually had someone see me drinking a shake and ask "they are like steroids right??"
 
icecold said:
Everyone advising AGAINST protein shakes is having a basic misunderstanding of why they are useful and why they were probably suggested.

ElliottJames, as has been explained to you before, protein shakes are just made up of protein (for the most part). Therefore, any calories they contain are just from protein so there is no way you'll be able to get more protein per calorie amount including from chicken, turkey, eggs, etc. If a person has insufficient protein in their diet and they are in a calorie deficit, they will eventually see that much of their weight loss has been from their muscles.

Protein shakes are therefore a low calorie method of increasing protein intake and thus reducing the tendency of your body to burn of muscle.
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Thanks for that ice, was just about to mention about people saying dont drink shakes.

Now im not saying all you should do is drink shakes, as that is a whole different topic on meal replacements. Protein shakes are there to meet macro's without having to eat more calories than you need to hit them :)
 
people saying 'protein shakes are too expensive' make me laugh.

Ok, go out and get the same protein/g content from something else at a similar cost! :p

Assuming a 2.5kg bag is roughly £28 (impact whey), and 50g protein shakes;

2500g/50g = 50
£28.00/50g = 0.56p

Now, go and find me roughly 40g's of protein for 56p :p

The other day this big guy down the gym asked me 'so are you on protein shakes?' making it sound like its some kind of performance enhancer. Was stunned.
 
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Ok guys so if you dont suggest going for Protein shakes can anyway suggest me a diet to follow? what added things to have and so on.
Really at a loss as to what to do.
 
Biz.Kid09 said:
Ok guys so if you dont suggest going for Protein shakes can anyway suggest me a diet to follow? what added things to have and so on.
Really at a loss as to what to do.
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Whats working for me:

Breakfast - Scrambled Egg/Oats
Snack - Apple/Banana/some piece of fruit
Lunch - Veg/salad with fish/chicken
Snack - Handful of nuts/Turkey chunks (bernard matthews)
Dinner - Veg/salad with fish/chicken
No fizzy drinks/alcohol either. Just water.

Go with what works for you though. I've lost 8lbs in nearly 4 weeks, so a healthy weight loss of 2lbs a week.
 
Biz.Kid09 said:
Ok guys so if you dont suggest going for Protein shakes can anyway suggest me a diet to follow? what added things to have and so on.
Really at a loss as to what to do.
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Read the last few posts! :p

We aren't telling you not to have protein shakes. However, a diet based around whole foods is the way forward. Use protein shakes if needed to increase protein intake, for cost reasons, or simply convenience.
 
carl5363 said:
Whats working for me:

Breakfast - Scrambled Egg/Oats
Snack - Apple/Banana/some piece of fruit
Lunch - Veg/salad with fish/chicken
Snack - Handful of nuts/Turkey chunks (bernard matthews)
Dinner - Veg/salad with fish/chicken
No fizzy drinks/alcohol either. Just water.

Go with what works for you though. I've lost 8lbs in nearly 4 weeks, so a healthy weight loss of 2lbs a week.
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Thanks for that mate, will start that and see how i get on. I am going to start the gym soon also so that will help the loss.

icecold said:
y6FKh.jpg


Read the last few posts! :p

We aren't telling you not to have protein shakes. However, a diet based around whole foods is the way forward. Use protein shakes if needed to increase protein intake, for cost reasons, or simply convenience.
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:D, i did!

I know your not but some people said yes and some no :p

How does the diet suggested by carl in terms of the protein etc?

Any sites i can go to that will work out the amounts and things i should/need to be having?
 
Biz.Kid09 said:
Any sites i can go to that will work out the amounts and things i should/need to be having?
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http://forums.overclockers.co.uk/showthread.php?t=18299646


Chris1712 said:
Here's my MUST READS for anyone looking to lose weight/change their body composition. I've gone from 133kg -> 80kg in approx 18 months and these articles stuck in my mind.

How to lose fat for Noobs - Wavelength BB guide <- Read this first tbh.
The Hierarchy of Fat Loss by Alwyn Cosgrove
Harsh's Worksheet (4chan /fit/) <- Some bro'ness about this one but overall very good.

These along with Steedie's nutrition sticky and GordyR's bodybuilding sticky and you will be armed with more than enough knowledge to drop the weight and do it right :).
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Thanks for the suggestion Chris.

So guys, having read through the various sites you have showed me and your help on here i am ready to hit the road to slim!

I will start off with what was suggested earlier;
Breakfast - Scrambled Egg/Oats
Snack - Apple/Banana/some piece of fruit
Lunch - Veg/salad with fish/chicken
Snack - Handful of nuts/Turkey chunks (bernard matthews)
Dinner - Veg/salad with fish/chicken

That gives me a good base to go from? and then i can add to if i need.

Now, i am signing up for the gym tomorrow probably. Most of those guides etc that have suggested have gone against what i thought so a small plan someone on here could knock up for me to follow at the gym would be great?

The gym from what i have seen has all the gear so a small guide of what type of thing i should be doing etc i can use as a base would be fantastic. I can then post back how i am feeling.

Thank you again for all your help guys, i hopefully await some help on my last question and then i can get going!!!
 
From my experience (starting as a bit of a porker), cutting down food and eating well was about 30% of it. The main difference was doing some moderate-intense cardio (enough to get a good sweat going) for at least 30 minutes each day if possible.

I joined a gym recently just to get access to some indoor cardio and have started doing weights but prior to that I was only running/cycling and lost 10kg in about 2 months so it's possible to shift fat without needing to join a gym.

The key thing is getting a routine going, I go to the gym or exercise everyday for 45-60 minutes and look forward to it but for the first few weeks it was heavy going and would have been easy to drop 1 day, then 2 then have a weekend and before you know it, you've put on a kilo and feel down about the whole thing.
 
Cheers Ricky,
Well i play 2hrs of football at goals every week and walk to college frequently around 45mins. I also when i can go on a run for around 2 mile.

I am committed to do this so i am joining a gym as the thought of paying and not going kills me inside :D.

Just some help on getting a routine i can follow from a gym-goer and i am good to go. Just some indication on what machines and how long on each will be all i need then i can go from there! when i played football the coaches had all this planned for us but i cant remember for the life of me what i did!
 
Haha I feel the same about the gym, our local one is pretty good value (we live in a small town in NZ) and works out about $1 each day. If I'm struggling for motivation then I just remind myself that if I saw $1 on the floor I'd pick it up so I have no reason not to pick my backside up and use the $1 I've paid already.
 
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