2012 Weight Loss Thread

icecold said:
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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There's nothing inherently wrong with them but if you're trying to lose weight you need to make every calorie count.

Look at essentials as being protein, fats and vitamins/minerals and call the foods that give you lots of them nutrition rich.

Then look at foods which have lots of calories in not very much bulk - they're calorie rich.

The issue is a lot of cereals are nutrition poor but calorie rich. You need their energy in a balanced diet, but maybe a baked potato would have filled you up more and you have to make space for your essentials without going over your calorie allowance.
 
Problem with the "healthy" cereals is they have a lot of salt in. Nevertheless, I always try to have a bowl of All-Bran and a banana with soya milk for brekkie. Plenty of fibre! :D
 
Cheers for the help.

I'll get some Oats so I can swap it around with the scrambled egg.

I've also cut my fruit down a lot, I can't believe I used to have 3 pieces a day. I'm now just having an Apple as a snack in between breakfast & lunch.

What about whole meal rice/pasta? I know they are necessarily full of carbs but a couple of meals a week with them wouldn't hurt would it?

My Diet today was:

Breakfast - Scrambled Eggs
Snack - Apple
Lunch - Salad (lettace, cucumber, onion, carrot) & chicken. I also put a bit of dressing on to (mayo)
Snack - Turkey Pieces
Dinner - Cottage Pie (turkey mince, carrott & onion) with sweet potatoe

3 Litres of water as well.

I'm already feeling more energised than usual so I hope I'm on the right track.

Cheers.
 
That looks pretty good. If you can, add up the calories for a couple of days to see where you are.

Wholemeal rice/pasta/bread isn't the devil, just be aware of how much you're eating.
 
fluiduk said:
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
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Looks good remember to do the weights after the cardio for maximized results
 
I think I need to actually start gaining some weight. Quite surprised but after weighing myself for the first time in a while I'm 130.2lb > 59kg > 9.3 stone & 5'10.
 
ElliottJames said:
Looks good remember to do the weights after the cardio for maximized results
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Thanks Elliot!

I am doing the weights after CV - only about 15 minutes of it at the moment. Then I do 5 minutes of core work, planks and sit ups.

Got myself some new scales to - as my old ones were useless. Not going to get obsessed with the scales, but just want to make sure the weight is coming off, so I can adjust my plan if needs be.

Did spin at 7am this morning for the first time in about 4 months - going to feel it later :)
 
What weights are you doing fluid?

To be able to put the most into your weights session you need to do them first. Cardio is a different matter, as long as you push yourself to a certain point you'll see benefits.
 
Cheers for the help icecold. How do you think I should split up the gym work? I was thinking monday cardio, tuesday weights, wednesday rest, thursday cardio, friday weights, sat/sun rest
 
Not a huge amount at the moment. Got a session with a trainer tomorrow to come up with a structured programme that I can fit around my other cardio and running training.

So far I have been doing;

Leg extension
Lat Pulldown
Chest Press
Shoulder Press
Bicep Curls (21's)
Leg Press
Seated Row

I would struggle to do them in the morning to be honest, as I do spin at 7am - so would need to be getting into the gym at 6.30 if I wanted to do weights first. Might have to move things around a bit.
 
carl5363 said:
Cheers for the help icecold. How do you think I should split up the gym work? I was thinking monday cardio, tuesday weights, wednesday rest, thursday cardio, friday weights, sat/sun rest
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Depends on what you're doing. Personally, I would choose a simple 2 or 3 day weights routine and build cardio around that. Provided that you're making smart choices, you don't need a rest during the week, but you have to bear in mind that the best plan for you is the one that you stick to in the long term as opposed to the "perfect" setup.

If you want help putting a gym routine together, let us know how many days you want (3 ideally) and if there is anything you can't do.

I know you said you were going to do a variety of cardio, but there are some good types that you probably haven't even heard of.

Read here: T NATION | Hierarchy of Fat Loss

And here: http://www.t-nation.com/free_online...cardio_four_complexes_for_a_shredded_physique

http://www.t-nation.com/free_online_article/sports_body_training_performance/complexes_for_fat_loss

In fact, the above (the first one anyway) should be required reading for anyone trying to lose weight.
fluiduk said:
Not a huge amount at the moment. Got a session with a trainer tomorrow to come up with a structured programme that I can fit around my other cardio and running training.

So far I have been doing;

Leg extension
Lat Pulldown
Chest Press
Shoulder Press
Bicep Curls (21's)
Leg Press
Seated Row

I would struggle to do them in the morning to be honest, as I do spin at 7am - so would need to be getting into the gym at 6.30 if I wanted to do weights first. Might have to move things around a bit.
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Oh so you're doing another session in the evening? That's fine. You just don't want to go into your weights session already worn out.

You've got some decent exercises in there, but you should try to move away from using machines. I'd drop the bicep work and re-arrange some things too, but lets see what the PT get's you doing.

In terms of aiding fat loss, there are two useful principals to follow here:

1) use big compound (multiple joint) movements like squats, deadlifts, powercleans, rows, etc.

2) Keep rest times low and heart rate relatively high. If you feel like you're going to die, you're doing it right :)
 
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 :).
 
icecold said:
Depends on what you're doing. Personally, I would choose a simple 2 or 3 day weights routine and build cardio around that. Provided that you're making smart choices, you don't need a rest during the week, but you have to bear in mind that the best plan for you is the one that you stick to in the long term as opposed to the "perfect" setup.

If you want help putting a gym routine together, let us know how many days you want (3 ideally) and if there is anything you can't do.

I know you said you were going to do a variety of cardio, but there are some good types that you probably haven't even heard of.

Read here: T NATION | Hierarchy of Fat Loss

And here: http://www.t-nation.com/free_online...cardio_four_complexes_for_a_shredded_physique

http://www.t-nation.com/free_online_article/sports_body_training_performance/complexes_for_fat_loss

In fact, the above (the first one anyway) should be required reading for anyone trying to lose weight.

Oh so you're doing another session in the evening? That's fine. You just don't want to go into your weights session already worn out.

You've got some decent exercises in there, but you should try to move away from using machines. I'd drop the bicep work and re-arrange some things too, but lets see what the PT get's you doing.

In terms of aiding fat loss, there are two useful principals to follow here:

1) use big compound (multiple joint) movements like squats, deadlifts, powercleans, rows, etc.

2) Keep rest times low and heart rate relatively high. If you feel like you're going to die, you're doing it right :)
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At the moment I am doing my weights in the morning, after spin or HIIT run. I guess I can train myself to get up half an hour earlier and do the weights first on spin day - I am bound by the time the spin class is on really. I am generally trying to avoid the gym after work, and doing my running training in the evening straight from work.

I will ask the PT for some free weights stuff tomorrow, I have found that to work well in the past - as long as I can remember it all at 6.30 am ;)

Thanks for the feed back :)

Out of interest, when do people weigh themselves and how often? I guess it doesn't really matter as long as it is consistent? I don't want to become a slave to the scales, but if I am to reach my goal (13.5stone) then I need to make sure I stick to my 2lb a week.
 
fluiduk said:
At the moment I am doing my weights in the morning, after spin or HIIT run. I guess I can train myself to get up half an hour earlier and do the weights first on spin day - I am bound by the time the spin class is on really. I am generally trying to avoid the gym after work, and doing my running training in the evening straight from work.

I will ask the PT for some free weights stuff tomorrow, I have found that to work well in the past - as long as I can remember it all at 6.30 am ;)

Thanks for the feed back :)

Out of interest, when do people weigh themselves and how often? I guess it doesn't really matter as long as it is consistent? I don't want to become a slave to the scales, but if I am to reach my goal (13.5stone) then I need to make sure I stick to my 2lb a week.
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1.2 Measuring Progress and Adjusting Food Intake

- Weigh yourself once a week, always at the same time (e.g. right after waking up).
- Don't panic if your weight stays the same or even goes up for one or two weeks.
- If your weight does not go down for more than three weeks, slightly reduce calories.
- If your rate of weight loss is above the desired value, slightly increase calories.
- The change in daily calories from those adjustments should not exceed 500 cals.
- After adjustment, stay on the new value for at least three weeks before adjusting again.
 
Most people wouldn't really call me fat....

5'8 and 10 stone.

However I would like to drop my waist back down to 30" from 32", which was last years increase. Also would like to see chest increase back up to 38" and get Ab definition out :)

kd
 
Following on from last years thread, I made my target of sub 100kg before the new year. Got there mid Decemeber but then my rowing machine decided to break and while i've tried various other excercise i'm having less joy than rowing.

Have tried cycling but it's too weather dependent and to be honest Dangerous where I am just to being clode to the city centre. Purchased a 2nd hand rowing machine off of Ebay which took me all of a minute to snap the pulley cable so guess i gained some strength last year, thankfully got the money back on that one. Thinking about order a Tunturi R25 this weekend. I just can't justify the cost of Concept 2, plus i'd prefer a magnetic one anyway as it allows me to watch Tv etc at the same time, so gets far more use.

Purchased a few new clothes for the first time this week since started loosing weight. Was shocked to find that I have gone from a 42" waist to a 34" (was never really about the waist, more my thighs being tight) and an somewhere between a Medium and a Large coming from an XXL. Obviously that's huglely dependent on the clothes shop, but even so can't compain.

My plan for this year to begin with is to hit 95kg by March and then 90kg by May which should be realistic.
 
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Damnations Fury said:
Following on from last years thread, I made my target of sub 100kg before the new year. Got there mid Decemeber but then my rowing machine decided to break and while i've tried various other excercise i'm having less joy than rowing.

Have tried cycling but it's too weather dependent and to be honest Dangerous where I am just to being clode to the city centre. Purchased a 2nd hand rowing machine off of Ebay which took me all of a minute to snap the pulley cable so guess i gained some strength last year, thankfully got the money back on that one. Thinking about order a Tunturi R25 this weekend. I just can't justify the cost of Concept 2, plus i'd prefer a magnetic one anyway as it allows me to watch Tv etc at the same time, so gets far more use.

Purchased a few new clothes for the first time this week since started loosing weight. Was shocked to find that I have gone from a 42" waist to a 34" (was never really about the waist, more my thighs being tight) and an somewhere between a Medium and a Large coming from an XXL. Obviously that's huglely dependent on the clothes shop, but even so can't compain.

My plan for this year to begin with is to hit 95kg by March and then 90kg by May which should be realistic.
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Well done mate! That is fantastic progress - hope I can achieve the same
 
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