2012 Weight Loss Thread

carl5363 said:
What would be a better plan for me then? Wouldn't cardio speed up my weight loss?

Also what do you think of my diet?
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Heya, regarding your diet try mix things up. It's good, stay away from the protein shakes. I'd advise you to eat something small after your workout such as a can of Tuna 66p at asda. Your body uses protein fast during your rest period around the first 30minutes of resting. Other high protein foods you can have; tuna, sardines salmon broccoli beans (any type)

Also don't be afraid to drink a class of milk after workout.

With regards to your exercise a lot of people underestimate weight training I'd try get a small 10-15 min session in after your cardio to maximize it. Also on your rest day id do ab training crunches star jumps situps.

Caining situps for 2 minutes a day will tone your core.
 
Im going to get in on this thread this year.
Never bothered before, but i think that having a record of my progress and a target to aim for will help me.

I'm currently 88kg (194lbs).
First target is 76kg (167lbs) by 29/03/2012 (the date i leave for a cycling holiday)
Thats 12 weeks away which gives an average loss of 1kg (2lbs) per week.

My plan is just to eat what i normally eat through the day and have a reduced portion of what i would normally eat for supper and nothing more after supper.

I'll try and remember to update the thread every Sunday.
 
I have been on a failure of a diet last year, too many times i stopped it and restarted and overall ive lost no weight but gained some muscle. I need to get out of my current rut so for the next 15 weeks i am aiming to gain muscle and basically change things up for my body and mind. Hopefully its what i need to get back on track, and i think getting my muscle mass back from a few years ago will massively aid me in loosing weight rather than being on a sorta plateau. It sounds good in my head and to me its better thand constantly restarting my cut, the added muscle mass and a keto diet in16 weeks should really slap me in the right direction.

Also good luck to the rest of you this year!
 
They aren't really accurate in any way, I would take what they say with a pinch of salt. You'd be much better posting some pictures in one of the weight lifting threads here and getting a visual estimate.
 
I'd take what they say with a truck load of salt and completely ignore them, make sure you take progress photos and measurements and go by how you look in the mirror and by comparing your progress photos.
This will give you a much better idea of how you are doing than a set of wildly inaccurate bf% scales.
 
I started this year at 18st 9lb.....in August last year i weighed in at 19st 11lb.

the wife is following the slimming world diet and i am pretty much just eating what she is telling me to, it does work as she has lost 2.5st since august.

My aim is to get down to 16stone and maintain it, 16st was the weight i felt most comfortable at.

What kick started all of this was that a visit to the doctors after an operation prompted him to give me a health check, i jumped up on the scales and there it was....19st 11lb, he was as shocked as me, simply because as he and everyone else puts it, i really dont look like i weigh that much, i dont look fat as such but i am fairly tall at 6ft 2" and quite broad so seem to carry my weight well.

the doctor suggested that i try to look at my diet and incorporate some exercise, so i started going out on the mountain bike and following the healthier eating plan with the mrs.

Would like to be 16 stone by august but i am not going to rush it....slow and steady wins the race as they say.
 
Currently I am 6ft and 13st10lb

I aim to get back to what I was when I met my girlfriend (what a feeder) which was 12st7lb

Timeframe, I am hoping mid April.

How am I going to do this? Swim and gym 3 times a week and cut the crap out of my diet.
 
Hey All!

Some great stories on here so far! Just shows what you can achieve when you put your mind to it!

I am at my heaviest ever, damn relationships, and weighed 106kg this morning!

I am going on holiday at the end of July and I would like to shift 4 stone! I know that sounds quite ambitious - but that works out at 2lb a week.

I was ill a few months ago which knocked me out of my gym routine and I haven't really been back since. So the plan is to get back into the gym big time, as well as some running and cycling. I am doing the Manchester 10k in May and have a tough personal best to beat after shaving 5 minutes off of my best time in 2011. Hoping this will really motivate me to keep the running training up.

I don't think I eat too badly, I just eat far too much - big big portions. Guess I will just have to train myself to eat less and shrink my stomach.

I think my vices are probably lattes and cappucinos, I always have skinny, but there can still be a few hundred calories in each. Work is also a problem, always surrounded by biscuits - so just got to make sure I have healthier alternatives available - in the right portions. I could easily eat a whole 200g bag of cashews in a day.

As for an exercise plan - hoping to do something like this...

Mon - before work - 20min of HIIT on the treadmill, 10 minutes on bike, 20 minutes of weights
Tues AM - Spin (45 minutes)
Tues PM - Running training (starting at 2 miles, working up to 6)
Weds AM - Weights and Swim
Thurs - AM - Spin and weights
Thurs PM - Running Training
Fri AM - Swim and weights.
Sat - Day off
Sun - Long Run

Quite a lot I know, but I have an ambitious target.

Going to book in with the trainer at the gym to get some idea of a weights programme. I don't want to be a body builder, but would like to tone up. And aware that weights are a good way to lose weight.

Long road ahead - but sure with you guys as inspiration that I will reach my goal!

Good luck all
 
Rusty_Noob said:
Yes, they're are inaccurate, but at the same time if they're consistent and trend properly then it's a good statistic to help you visualise your acheivement.
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Unfortunately they aren't even consistent. They are influenced by your bodies water content which varies wildly.

If you want to take measurements, which is often recommended, then unless you can afford some fancy equipment your best bet is to crack out a tape measure and measure waist, thigh, chest and upper arm. This is a very reliable method and only costs a tape measure :)
 
I may as well add myself to this list as I've been lurking a while!

Monday morning I was dot on 20st. For the last couple of years I've hovered around this.

I'm quite a keen cyclist and think nothing of a 30+ mile ride on a weekend. So this year I've decided to do the Coast to Coast, arount 140 mile from workington/whitehaven to south shields. Planning on a three day trip. I know there are some killer hills, hartside pass scares me, so have decided I need to shed a few stone by June to help me up those hills. Unfortunately I've not been out on the bike too much in the last month, weather / family commitments over xmas etc. Looking forward to getting back out on it this weekend.

Cheese and fatty meat are my downfall. So for this month I'm cutting out all cheese and meat but still eating eggs and fish. Portion size is also another major problem with me so I'm working on that too. I find using smaller plates helps a lot. But to be honest, if there's no meat or cheese in the meal, I'll probably not want too much of it anyway. Homemade root veg soup is my lunch and a couple of dinners this week and I'm actually looking forward to it tonight. I craved something sweet after lunch today so I'll make up a batch of fruit salad for desserts.

Started this on monday and not going the weight again until 1st Feb. We'll see then if it's working, if not, I'll try something else.
 
Punt said:
Cheese and fatty meat are my downfall.
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This might surprise you, but they aren't. Fatty meat is actually good for you, unless we're talking something like pork pies.

What matters is quantities throughout the day, and probably your cravings for sweet things.

What does your whole diet look like?
 
ElliottJames said:
Heya, regarding your diet try mix things up. It's good, stay away from the protein shakes. I'd advise you to eat something small after your workout such as a can of Tuna 66p at asda. Your body uses protein fast during your rest period around the first 30minutes of resting. Other high protein foods you can have; tuna, sardines salmon broccoli beans (any type)

Also don't be afraid to drink a class of milk after workout.

With regards to your exercise a lot of people underestimate weight training I'd try get a small 10-15 min session in after your cardio to maximize it. Also on your rest day id do ab training crunches star jumps situps.

Caining situps for 2 minutes a day will tone your core.
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Well yesterday I did 3k rowing, 2mile bike ride & a 10minute incline fast walk. It worn me out so it definetly did something. I'm going to go back tomorrow morning as I'm not in work until 12pm.

I've been having scrambled egg for breakfast, are that many eggs good for you? Should I mix it up a bit? I don't want cereal as I've read its full of sugars.

Cheers
 
carl5363 said:
I don't want cereal as I've read its full of sugars.
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Lots of cereals do have too much sugar in them, but there are also lots that are fine.
Corn flakes, bran flakes, plain shredded wheat, etc are all good for you with not much sugar. They will all say on the packets how much sugar is in them if you are unsure.
Porridge is good as well.
 
ElliottJames said:
Heya, regarding your diet try mix things up. It's good, stay away from the protein shakes. I'd advise you to eat something small after your workout such as a can of Tuna 66p at asda. Your body uses protein fast during your rest period around the first 30minutes of resting. Other high protein foods you can have; tuna, sardines salmon broccoli beans (any type)

Also don't be afraid to drink a class of milk after workout.

With regards to your exercise a lot of people underestimate weight training I'd try get a small 10-15 min session in after your cardio to maximize it. Also on your rest day id do ab training crunches star jumps situps.

Caining situps for 2 minutes a day will tone your core.
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This is almost entirely incorrect. At best it's misleading.

There is nothing inherently bad about protein sakes, providing they're supplementing a good diet.

A small tin of tuna contains something like 20g of protein, hardly enough to do anything as a post workout "meal". A glass of milk will be similarly insignificant.

Your list of high protein foods is a little confusing. Why does it contain broccoli (negligible protein) but not chicken, beef (steak, mince), pork (bacon! sausages!), lamb, etc.

While I'd certainly advise weight training, 15 minutes is nowhere near enough. 2 mins of situps is a total waste of time.
carl5363 said:
Well yesterday I did 3k rowing, 2mile bike ride & a 10minute incline fast walk. It worn me out so it definetly did something. I'm going to go back tomorrow morning as I'm not in work until 12pm.

I've been having scrambled egg for breakfast, are that many eggs good for you? Should I mix it up a bit? I don't want cereal as I've read its full of sugars.

Cheers
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In terms of cardio, that looks fine to begin with. Aim to build up steadily and keep pushing yourself. Look into HIIT as well (google it).

Eggs are very good for you! I tend to have anything from 4 to 6 in a sitting. You're right to avoid cereal, but oats are a good alternative.
 
touch said:
Lots of cereals do have too much sugar in them, but there are also lots that are fine.
Corn flakes, bran flakes, plain shredded wheat, etc are all good for you with not much sugar. They will all say on the packets how much sugar is in them if you are unsure.
Porridge is good as well.
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It's best to avoid the vast majority of cereals. It's ridiculous that they get marketed as healthy, they're more like junk food. The ones you listed are among the better ones.
 
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