*** Big Fat Weight Loss Thread ***

Syla5 said:
1 week is not enough time for any sort of progress. How are you confirming you are in a 500-800 calorie deficit for sure, what are you using to track, are you 100% tracking everything, how are you setting your calorie level to know you're achieving 500-800 below etc.

My wife was the same, first week in she was calling BS on the process, now shes 8 weeks in 7lb down and starting to believe what ive been telling her for months.
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I recorded the food I ate on an app called FatSecret on my phone.

I have gone back to my egg diet and have already seen results after two days.

Day 1 -
Weight : 74.2 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea

Day 2 -
Weight : 73.3 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea
An orange

Day 3 -
Weight : 72.8 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Two cups of tea
Dinner - Chicken sandwich (
) , excluding the peppers.

Loss after 2 days - 1.4 kg
 
ATiRubyfan said:
I recorded the food I ate on an app called FatSecret on my phone.

I have gone back to my egg diet and have already seen results after two days.

Day 1 -
Weight : 74.2 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea

Day 2 -
Weight : 73.3 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea
An orange

Day 3 -
Weight : 72.8 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Two cups of tea
Dinner - Chicken sandwich (
) , excluding the peppers.

Loss after 2 days - 1.4 kg
Click to expand...
That seems quite severe to me, now long can you keep that up for? I’d struggle to do more than a day of that.
 
ATiRubyfan said:
I recorded the food I ate on an app called FatSecret on my phone.

I have gone back to my egg diet and have already seen results after two days.

Day 1 -
Weight : 74.2 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea

Day 2 -
Weight : 73.3 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea
An orange

Day 3 -
Weight : 72.8 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Two cups of tea
Dinner - Chicken sandwich (
) , excluding the peppers.

Loss after 2 days - 1.4 kg
Click to expand...
Are you really only having 4 drinks per day? A litre of water weighs 1kg, it's no wonder you're losing weight if you're dehydrating yourself.
You need about 7700 calorie deficit to lose 1kg, and you can't do that (sensibly) over a couple of days.
 
I've got no words, obviously you're going to lose weight on that.

Water/glycogen/little lean mass/little fat mass if all you're bothered about is what the number on the machine tells you every morning then it's a great diet.
 
ATiRubyfan said:
I recorded the food I ate on an app called FatSecret on my phone.

I have gone back to my egg diet and have already seen results after two days.

Day 1 -
Weight : 74.2 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea

Day 2 -
Weight : 73.3 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea
An orange

Day 3 -
Weight : 72.8 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Two cups of tea
Dinner - Chicken sandwich (
) , excluding the peppers.

Loss after 2 days - 1.4 kg
Click to expand...
I’m sorry but this is not a sustainable or healthy approach to dieting. Just running the numbers on this it’s max 1200 calories per day, and there is no way you are getting in sufficient nurtrients, vitamins, and fats that your body needs.

Fat loss isn’t about speed, you can’t put on multiple lb’s of fat in a day, so why expect to be losing it that quick? Really as others have said above you are likely mainly seeing such rapid weight drop on this approach because of water weight loss.

It takes -3500 to -5500 calories to burn 1 lb of fat, this number is based on and proven over and over again by science, and it’s why a -500 calorie deficit is suggested over a week to see a -1lb loss.

When you recorded your food on the app did you record everything? Had you set you base lines accurately to what your required calories were for maintenance / TDEE etc?

All of these things are very important.

Were you eating back burned calories from exercise as well before?
 
Fellas, I did drink glasses of water as well. It's just that I didn't count or record it.

What I am thinking is this diet kick starts the metabolism again. Due to work, most of us restrict ourselves to just three meals a day.
I am loving that chicken sandwich though. Maybe I should experiment with chopped olives and tomatoes to make it tastier and healthier.
 
ATiRubyfan said:
Fellas, I did drink glasses of water as well. It's just that I didn't count or record it.

What I am thinking is this diet kick starts the metabolism again. Due to work, most of us restrict ourselves to just three meals a day.
I am loving that chicken sandwich though. Maybe I should experiment with chopped olives and tomatoes to make it tastier and healthier.
Click to expand...

Maybe you should experiment with a sustainable form of diet?
Lack of sustainability is why the majority of diets fail, they are unrealistic, you feel like crap, or have no will power, and after a short time you break.
 
Trig said:
Maybe you should experiment with a sustainable form of diet?
Lack of sustainability is why the majority of diets fail, they are unrealistic, you feel like crap, or have no will power, and after a short time you break.
Click to expand...

Yes, that is the plan. This week, I am going to experiment with a chicken sandwich diet. Can't eat eggs forever!
 
ATiRubyfan said:
I recorded the food I ate on an app called FatSecret on my phone.

I have gone back to my egg diet and have already seen results after two days.

Day 1 -
Weight : 74.2 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea

Day 2 -
Weight : 73.3 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Snacks - 2 x Cadbury rounders
A cuppa of tea
An orange

Day 3 -
Weight : 72.8 kg
Breakfast - Chicken sandwich (
) , excluding the peppers.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
2 hours later - 1/4 lime squeezed in a glass of water and two boiled eggs.
Two cups of tea
Dinner - Chicken sandwich (
) , excluding the peppers.

Loss after 2 days - 1.4 kg
Click to expand...

100% this has to be a wind up...

This is not healthy/sustainable or sensible - Never seen such a ridiculous "diet" in my life.
 
Found the best diet, weighed myself on Friday at 97.6kg, weighed myself yesterday at 93.2kg.

Only difference was that i did a 50 mile ultra on Saturday so definitely not sustainable. Today i'm back to 95kg, but the aim is to make a proper effort from now. My poor performance on Saturday has given me a bit of a kick up the bum to get back to training better.
 
Martynt74 said:
Found the best diet, weighed myself on Friday at 97.6kg, weighed myself yesterday at 93.2kg.

Only difference was that i did a 50 mile ultra on Saturday so definitely not sustainable. Today i'm back to 95kg, but the aim is to make a proper effort from now. My poor performance on Saturday has given me a bit of a kick up the bum to get back to training better.
Click to expand...

Update, still seem to be holding at 94.5kg as of this morning so i'm taking that as a positive as any correction should've happened by now.

Also feel like i've kept motivation up after the event which usually sees a big dropoff for me. I ran Monday and Yesterday. Bit of weights Tuesday and a Zwift session last night. Feeling good :)
 
Hi all! I've come with the dreaded question that is no doubt asked constantly...but I'm currently on a bit of a weight loss journey, 6'3 and 105kg, it is almost entirely centred around my stomach annoyingly however my build around it is relatively average shall we say - I absolutely want to keep losing weight but I would like to start at the gym as well with a very simple goal of just refining my body shape, slightly bigger arms, toned stomach as the weight reduces etc so I'm not looking for anything out landish at all.

Now I know traditionally to build muscle you have to be in a calorie surplus which is counter intuitive, but given my modest goals is there any kind of workout regime that would see me develop modest gains, tightening up the areas that could do with it as I lose the weight? Any advice would be greatly appreciated as honestly everything online is centred around becoming a bodybuilder, something I have absolutely no interest in doing.

Thank you :)
 
Stronglifts was a decent starting programme for me. Didn’t over complicate things but pushed you to make decent progress fairly early on.

I think going with strength and weight loss can work easy enough. It’s all just about maintaining that calorie deficit and you’ll have more than enough fat stores etc to keep you going.
 
If your gym is quiet enough, you could superset for the slight extra cardio gain. Bench press one set, straight over to the opposite action and seated row one set. Have 20 seconds rest then back on the bench press. Then bicep curls and tricep press alternates. Hopefully you get the idea? I liked this as it would keep my heart rate higher through the workout. I don't do it these days as my gym is just too busy and someone will sit on the other bit of equipment halfway through :cry:
 
AndyCr15 said:
If your gym is quiet enough, you could superset for the slight extra cardio gain. Bench press one set, straight over to the opposite action and seated row one set. Have 20 seconds rest then back on the bench press. Then bicep curls and tricep press alternates. Hopefully you get the idea? I liked this as it would keep my heart rate higher through the workout. I don't do it these days as my gym is just too busy and someone will sit on the other bit of equipment halfway through :cry:
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Good idea. Circuits are probably a better choice though as they are best done on the gym mat area, where you could just grab some free weights and create a little mini circuit. Still hitting weights but as you say, really keeping up that cardio.
 
I feel like circuits lean more towards cardio? I was using pretty large weights when I used to do this, not as easily done in a gym mat area. Maybe in the free weight area with a bench though... good idea.
 
AndyCr15 said:
I feel like circuits lean more towards cardio? I was using pretty large weights when I used to do this, not as easily done in a gym mat area. Maybe in the free weight area with a bench though... good idea.
Click to expand...

Yeah but i assumed he would be weak and puny like me and so just using a 20kg fixed bar would be sufficient to start with.
 
AssaTM said:
Hi all! I've come with the dreaded question that is no doubt asked constantly...but I'm currently on a bit of a weight loss journey, 6'3 and 105kg, it is almost entirely centred around my stomach annoyingly however my build around it is relatively average shall we say - I absolutely want to keep losing weight but I would like to start at the gym as well with a very simple goal of just refining my body shape, slightly bigger arms, toned stomach as the weight reduces etc so I'm not looking for anything out landish at all.

Now I know traditionally to build muscle you have to be in a calorie surplus which is counter intuitive, but given my modest goals is there any kind of workout regime that would see me develop modest gains, tightening up the areas that could do with it as I lose the weight? Any advice would be greatly appreciated as honestly everything online is centred around becoming a bodybuilder, something I have absolutely no interest in doing.

Thank you :)
Click to expand...
A few things worth mentioning.

If you are overweight and a beginner to lifting you very much can reduce bodyfat and gain muscle at the same time. Its not as efficient as a bulk / cut cycle but it is very much possible.

To achieve the best results doing so you need to be a in small calorie deficit and be prepared for the weight loss to slow down, average 0.5%-1% total bodyweight per week in loss at the most.

Strong lifts as suggested is a great little routine, you want to pad it out a bit with 2-4 assistance exercises after the main 3 lifts, and for deadlifts you want to do a minimum of 3x5 instead of the 1x5 often set out, as this is far to low to be getting any learning volume in even! Also for deadlifts you start at a working weight of 60kg(using 20kg plates on the bar), to help have the bar at a decent height off the ground and so you dont lag behind in its progress compared to squats.

In terms of expectations, a reality check here for you, you wont tone your stomach and notice it until your BF % is low double digits. The biggest thing about visable abs will always be weight loss, so if you train hard for the next 5 years but dont go below 20% BF, you could have a really decent set of abs, you're never going to see them.

TL/DR Aim for a 200-300 calorie deficit, track your food and be 100% honest with yourself, track EVERYTHING, train 3-4x per week, take creatine 3-5g per day (absolutely great supplement everyone should take for so many benefits above and beyond muscle growth).
 
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