*** 2013 Weight Loss Thread with Recipes ***

Matutu said:
Depends what the diet is mate, is low carb you most likely will lose some water quickly at first. However how many Kcals are you on?
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The deficit is based off my BMR*multiplier. Dinners are hard to gauge because i am often cooked for, but portion size is reasonable and its always meat-veg based. Milk is non-negotiable because i live on a dairy and love milk (unprocessed) :p Training days i will include an additional snack between lunch and dinner. Using the lower bounds from steedies macro thread, i get as a target 34% protein, 50% carbs, 16% fat, which i am not far off.
 
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Any reason for the diet whey at lunch instead of chicken or turkey for example?

Breakfast is good, mix it up with an omelette if you fancy a change.

For bed time, instead of a diet whey bar, maybe try cottage cheese or Greek yogurt?
 
Maxeh said:
Any reason for the diet whey at lunch instead of chicken or turkey for example?

Breakfast is good, mix it up with an omelette if you fancy a change.

For bed time, instead of a diet whey bar, maybe try cottage cheese or Greek yogurt?
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Protein shake at lunch is a convenience/economic protein cheat, food on the go, and has the benefit of making sure I am drinking enough water. Plus, i quite like the tasty flavours phd do :) 20 days of shake is £20, £1 lunch plus a coffee and banana works for me.

Ahead of you on the bed snack, I have both cottage cheese and greek yoghurt in the fridge :) I don't particularly like the taste of either of these though, so the bars are while i figure out a way to make them enjoyable for me.

Mmmmm breakfast, I definitely need to do more with eggs. They, along with milk and greek yoghurt, are free commodities around here :D
 
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Maxeh said:
Whack a few blueberries (I freeze mine) in with the greek yogurt :)
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Or add a drizzle of honey to the yogurt - approx 46 cals per teaspoon and will liven greek yogurt up lovely, just make sure you give it a good stir before you tuck in (the yogurt not the honey :p)

e: For breakfast, a good fruit salad with the yogurt thrown over the top is great. Plus if you live or work close to a major supermarket, nip in in the evening and have a look at their 'whoopsy' or short dated fruit. One can often get prepackaged and prepared boxes of fresh fruit for half the price that you would have paid at dinner or in the morning :) Whack it in the fridge overnight and it will still be fine the next day - would leave it much longer than a day or too for eats tho cause it all starts to ferment...so unless you want fruit alcohol brewing in your fridge get it et :p
 
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I'm wanting to lose a lot of weight this year and get back to a much more healthy lifestyle.

Weighed myself on friday 11th and came in at 226lb (16st 2lb). I'm 5ft 11 which puts me as obese on the bmi scale.

I'm initially going to go on a low carb (atkins based) diet then move onto a more rounded healthy diet with zero junk food/cake etc.

I started the atkins on saturday 12th and i'm going to check my weight each week on fri or sat.

Going to be following the below exercise plan as best i can:

MON - WED - FRI

CROSS TRAINER 30 MINS
BENCH PRESS 3 X 10
BUTTERFLY CURLS 3 X 10
LAT PULLDOWN 3 X 10
SHOULDER PRESS 3 X 10
BICEP CURLS 3 X 10
UPRIGHT ROW 3 X 10
BENTOVER ROW 3 X 10
SHRUGS
DEADLIFT


TUE - THUR - SAT

ROWING MACHINE 30 MINS
SQUATS 3 X 10
CALF RAISES 3 X 10
LEG EXTENSIONS 3 X 10
LEG CURLS 3 X 10
WRIST EXTENSIONS 3 X 10
WRIST CURLS 3 X 10
SIT UPS 3 X 10
 
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Back on the bike this week riding to work and back. It's only 6-7k each way, but it's a good 600cal burned. But as it's been a couple of months, my bum is killing! My seat is not that forgiving. Violated right now.

Still on 13st12 bad cheat weekend, but cutting back but making sure I have enough energy for my rides too. Will soon kick this 12lbs off quick sharp :P

Trix, what's your diet like?
 
Weight at start of last year. 15st 6lb

Current weight. 11st 13lb.

Total lost - 49lb.

Left to go - 8lb(ish) to 11st 5 goal (about).

Will (finally) be able to start lifting with a surplus soonish! (just doing average dumb-bell work & body weight stuff, crunches, press-ups, chin-ups & lots of walking until I reach goal now, as 8 months of power-lifting on a major deficit took it out of me).
 
randomshenans said:
Trix, what's your diet like?
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Generally okay - I don't drink enough water though and I love fruit. I think the extra fructose in my food is showing on the scales :/

The other issue I have is portion size. I live with my bf and he lifts weights 3 times a week at home and he cycles around 130 miles a week (excluding any 'fun' rides (lol) he does on a weekend) so he needs a good meal at the end of the day to get his protein and his gains etc. Unless I am being a total Nazi with weighing stuff out etc any food I cook tends to get divided in 2, but with more in favor to his plate, but I think that I over do it some times...

So with that in mind we are going to try something different now (new year and all that). We are going to have, what we have dubbed as, freezer dinners during the week and we will only cook on a Saturday and Sunday. At least this way there will be a greater portion control for me :)

Typical working day SHOULD now look something like this:

6hn80w.jpg


But this is only if we stick with the freezer tea's mid week...plus I know that there will be more snacks added to that :(
 
Want to spend some time getting ripped again this year, so posting my obligatory in.gif here :) Best of luck to everyone for the year, but I urge those that don't already do so to get lifting iron. It's the best way to live!
 
Lost 3kg last week following this combined with dryatholon and Tuesday / Thursday Boot Camps and an hour on Saturday on my bike where I broke 4 spokes.

Thursday I had a banana before Bootcamp and it really helped I made it through without running out of steam, is it just a placebo?

7 day food plan, I have 3 of these so far and wrapped up in spoiler tags because they are quite long

7 Day Food Plan

Daily allowances

Measure out separately and keep in the fridge the following:

Skimmed milk (red top) 250ml
OR
Semi-skimmed milk (green top) 250ml plus
Butter 20g

The above are your daily allowances to be used for tea, coffee, cereal and butter as a spread.

Day 1

Breakfast

2 slices (preferably wholemeal/grain/brown) toast, thinly buttered from allowance with or without marmite.
Tea or coffee with milk from allowance
200ml orange juice

Mid morning Snack

Please select an option from the ‘snack’ list.

Lunch

2 slices wholemeal bread, butter from allowance
60g smoked salmon, pepper and lemon juice to taste, lettuce & cucumber
A scoop of lemon sorbet with a handful of strawberries

Afternoon snack

Please select an option from the ‘snack’ list

Dinner

Salad Nicoise: Handful of rocket, tomatoes, steamed green beans, 4 new potatoes cooked in their skins, 1 hard boiled egg 100g (half a can) of tuna in spring water, balsamic vinegar and dessert spoon of olive oil.
An Apple, peach or nectarine or 2 satsumas

Day 2

Breakfast

2 wholewheat weatabix (sweetener if necessary) with milk from allowance
Tea or coffee with milk from allowance
200ml orange juice

Mid morning Snack

Please select an option from the ‘snack’ list

Lunch

Jacket potato (medium size 150 – 200g)
30 g Philadelphia ‘extra light’
1 x 200g tin Tuna in spring water
Unlimited salad
1 x ‘Skinny Cow ice cream on a stick (any variety)

Mid afternoon snack

Please select an option from the ‘snack list’

Dinner

Bbq option? 1 burger eg S.bury ‘taste the difference’ ultimate or from butcher
50g wholemeal or granary roll
unlimited salad
25g Edam light or equivalent cheese
A slice of melon

Day 3

Breakfast

100g muesli with milk from allowance
Tea or coffee with milk from allowance

Mid morning snack

Please choose one from the ‘snack list’

Lunch

2 slices wholemeal bread
1 slice ham
Butter used sparingly from allowance
Lettuce, cucumber & tomato (in or out of sandwich)
Yoghurt

Afternoon snack

Please select an option from the ‘snack list’


Dinner

Spicy Pork Kebab: 130g lean pork cubes, 2tbsp salsa. Cover and chill of 30 minutes. Thread pork and pepper chunks onto skewers and bbq until cooked.
1 wholemeal pitta, unlimited salad 2 tbsp salsa
A bowl of sugar free jelly with a handful of fresh or frozen berries on top


Day 4

Breakfast

A slice of wholemeal toast
2 scrambled or poached eggs (milk and / or butter from allowance)
Tea or coffee with milk from allowance

Mid morning snack

Please choose one from the ‘snack list’

Lunch

300g Vegetable soup
50g wholemeal or granary bread roll
Butter from allowance
Unlimited side salad
Apple or 2 Satsumas’

Afternoon Snack

Please choose 1 option from the snack list

Dinner

Spaghetti bolognaises THIS MAKES 3 PORTIONS but freezes well if required: fry 500g organic fresh lean mince in 10ml (2 teaspoon) virgin olive oil. Stir in a 500g jar of ‘Seeds of Change’ organic ‘Classic Bolognese’ sauce, season with herbs and cook
Serve with 90g dried weight per person whole-wheat pasta
A slice of melon

Day 5

Breakfast

120ml yoghurt (preferably organic low/fat free)
Fruit fresh or frozen berries eg blueberries, strawberries, raspberries OR dried apricots
200ml orange juice



Mid morning snack

Please choose one option from the snack list.

Lunch

1 slice wholemeal toast with butter from allowance if desired
200g tin baked beans
Skinny cow ice cream on a stick

Afternoon snack

Please choose one option from the ‘snack list’

Dinner

Cook for 10 minutes pasta 90g dried weight. Drain and then on a low heat stir in 60g smoked salmon, 4 cherry tomatoes (halved) 3 desert spoonfuls Philadelphia extra light. Top with fresh basil
Yoghurt

Day 6

Breakfast

2 slices rye bread with slice ham, 2 tbsp low-fat soft cheese and a sliced tomato
Tea or coffee with milk from daily allowance


Midmorning Snack

Please choose one option from the ‘snack list’

Lunch

1 wholemeal pita filled with lettuce 2 slices of chicken breast, 1 tbsp Parmesan shavings and 1 tbsp reduced fat dressing
An apple or 2 satsumas

Afternoon snack

Please choose one option from the ‘snack list’

Dinner

1 small whole trout (gutted & with head removed), 10ml olive oil, 200g asparagus, a lime and salt and black pepper to taste
Season fish and cook in non-stick pan in olive oil. Cook for 4 to 5 minutes before turning over. Blanch the asparagus in a pan of boiling water for a minute. Turn fish until cooked through add the asparagus to the pan and season, cook for 2 to 3 more minutes, squeeze over the limejuice and serve with salad or steam vegetables.

Day 7

Breakfast

Choose your favourite breakfast from the week!

Mid morning Snack

Choose on option from the ‘snack list’

Lunch

1 Slice wholegrain toast with 1 small can sardines in tomato sauce and salad.
1 small pot fat-free fruit yoghurt

Mid afternoon Snack

Please choose one option from the ‘snack list’

Dinner

Grill or bbq half a red and half a green pepper, 4 thick slices of aubergine, 1 small courgette and 2 thick slices of halloumi ‘light’ cheese. Service with salad in wholemeal pita bread.
A slice of melon






















Snack List

A medium size banana

An apple and 2 satsumas

5 dried apricots

A small handful of seeds or nuts

8 tortilla chips & 2 tbsp salsa

1 meringue nest filled with raspberries and 1 tbsp single cream

1 scoop of lemon sorbet with a handful of strawberries

25g salted popcorn (measure out it will look like a lot)

Sainsbury’s low fat humus snack pot with veg crudités

A 21g pack ‘golden lights’ crisps (any variety)

A double vodka & diet mixer

A 125ml glass of wine

2 jaffa cakes

A 2 finger Kitkat

A penguin

1 scoop reduced-fat ice cream with a bowl of strawberries

Pimm’s & lemonade - tall glass lots of ice sliced orange, lemon, cucumber and fresh mint. Pour over 2 measures of Pimm’s and top up with diet lemonade

25g ‘Edam light’,2 healthy (eg Be Good to Yourself) crackers with butter from your allowance

A 200ml glass orange juice













Shopping List

Where ever possible buy wholegrain, brown, wholemeal produce and make it organic if you can.

Loaf wholegrain bread
Butter
Skimmed or semi-skimmed milk
Marmite
Whole-wheat wheatabix
Muesli with no added sugar (I recommend ‘Pertwood’ Organic available in Sainsbury and Waitrose
Orange juice NOT FROM CONCENTRATE (5 servings per carton)
6 eggs FREE RANGE
Low fat 4 pack yoghurts
Medium sized (50g each)wholemeal/granary rolls
Frozen or fresh mixed berries
Dried apricots
Pack of premium pref organic ham or from deli medium cut
Sliced chicken
A small gutted headless trout
Lettuce
Cucumber
Tomatoes
Salad bag
Bananas
Coloured pepper
Melon
Rocket
Whole asparagus
Fresh basil (optional)
Fresh veg soup eg ‘pea and mint’, ‘med veg’, tom & basil or better still make your own.
Apples
Medium baking potatoes
New potatoes
Philadelphia Extra Light
Tuna in spring water
Skinny Cow ice creams on a stick
200g tin baked beans
A 120g pack smoked salmon
Whole-wheat pasta
‘Taste the Difference’ Ultimate Scottish burger or equivalent from butcher
500g lean mince
500g jar ‘Seeds of Change’ Classic Bolognese’ sauce
Cold pressed extra virgin olive oil
Sugar free jelly
Salsa
Halloumi ‘light’ cheese
Edam ‘light’ cheese
Balsamic vinegar
Wholemeal pitas

The shopping list does not include all the items on the snack list. You choose what you need/want to buy.

Make sure you ALWAYS measure out your food apart from unlimited which includes salad.

Measure out milk and butter at the beginning of the day and leave in the fridge. This way you will only use what is in your allowance.

If you are going out in the evening/lunch time you can save up your daily snack allowance and convert into an alcoholic drink from the snack list.

Keep away from processed refined food

Stick with it!

If you have any questions or concerns about the eating plan, please contact me

ENJOY AND SUCEED!
 
What is 'boot camp'? Where's the diet plan from maccapacca? What's your weight at the moment?
 
Bootcamp is a local pairing that run various schemes if that's the right word, we are outside starting with jogging then 6/12's then circuits of core work, pyramids of strength work mixed up with skipping jogging, team games like tag but tag is the heel, had boxing mits and pads out last night, went before Christmas I don't think we have repeated anything apart from jogging burpees skipping and star jumps.

It's good fun I can't stand gyms and the others that are there are there every week so there's some comradery

The plan is from the Boot camp

Weight is too much far to much, I don't look what I weigh, I'm 6 3 size 14 feet and shoulder to shoulder could fit a standard doorway.
 
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More just, initial target is <20st which would be a massive boost rather than targetting 15st which I think is not me if you know what I mean.

Snack have been fruit / nuts / orange juice, I'm not a sugar / sweets nut I'd rather have a pasty.

Doesn't beat my record weight loss last year of 14kg in first week and 6kg a week thereafter on LighterLife but typically it all went back on and some more.
 
Off topic, just seen your profile maccapacca, do you work in Building Surveying by any chance? Doing my dissertation for my BSc at the moment :p
 
Hi Guys,

Not posted in here before as I've never really been too conscious of my body. However, I am trying to get fitter and to lose a little weight, i.e. look better to myself.

I'm 184cm tall and after weighing myself find I'm 87.5 kilos (193lbs/13.7st).
I've started to use the gym on base, cardio mainly, using a triathlon based circuit. This is 3km run, 5km bike and 2km row. I did it for the first time yesterday and managed 42 minutes 20 seconds.

I struggle to find healthier foods to eat/cook due to massive restrictions on base - no hobs/ovens provided and the mess food is, for want of a better word, ****e. Its either bland as hell, salted to kingdom come or smothered in sometype of sugary goo. I have a little fridge in my room and the use of a microwave (occassionaly a george foreman grill) som have been steam cooking most of my food or eating it raw.

Typical daily food consists of;

Breakfast - Porridge/oats

Lunch - Soup - or - peanut butter sandwich

Dinner - Chicken breast with carrots & broccoli

Snacks - dried mixed fruits/ cous cous (without butter)


Obviously there is a lot of improvement to be made, but how and where is getting beyond me.

Any help will be gratefully recieved :)

PS, sorry for the length/ bore factor!
 
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