2012 Weight Loss Thread

Increase in muscle mass leading you to burn loads more calories is a common misconception, and actually amounts to a very minute change in an individuals BMR.

A combination of cardio and weights would be more beneficial than simply going with weights alone.
 
RobSmith said:
Increase in muscle mass leading you to burn loads more calories is a common misconception, and actually amounts to a very minute change in an individuals BMR.

A combination of cardio and weights would be more beneficial than simply going with weights alone.
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Cardio is only a tool to create or increase a calorie deficit (in the context of pure fatloss anyway). Aslong as your diet is in check there is no benefit to adding cardio if your only interest is fatloss. It's not necessarily the increased BMR from musclemass we're looking for, but the increased TDEE from the need repair the damage we've done in the gym. The increased BMR (later down the line at least) is just a Brucey bonus.

For me I don't/didn't want to/have the time to go the gym more than 3x a week and I would rather spend 1hr lifting heavy ass weights split it up with cardio.

EDIT: I'm not saying don't do cardio, I'm saying if you're only going to do one do resistance. Ultimately though the best exercise for weightloss is whatever one you will do consistently an with sufficient intensity. Don't half ass two things, whole ass one thing ;).
 
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Ive been doing a workout program called Insanity by Team Beach Body since September last year, its a high intensity program, so far i lost just over 2 stone, and on my last weight in, i was down to 70kg

My goal really is to loose my fat and get to about 15%, recently i started the Insanity upper body weight lifting routines and my results have picked up, my main problem i think is not quite enough protein, currently at about 80g from shakes + chicken breast in evening, but i think the biggest problem is Haribo. I just cant get enough lol
 
Chris1712 said:
Unfortunately the same rules do not apply to sedentary office workers who are 'predisposed' shall we say to high bf. Insulin sensitivity is awful, hormones are out of whack etc.
I found even when I was over 200lbs still I had to dip to 1600kcal or so to break a fat-loss plateau. Now I'm down to 165-170lbs and I honestly think my body has worked itself out with regards to insulin/leptin and test/oest etc. I can cut quite successfully on 1900-2000kcal with the same level of activity.
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Yes, I agree.

I just would rather people work there way down to lower calories slowly than jump straight in because some app says so. Holy lean muscle tissue wastage, etc.
 
Boom!

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Cycled 10 miles to work and back and did a 2.8 mile run in 22 mins today adding roughly 750 calories to my 1420 daily allowance, been losing a steady 2lb per week and feel fitter and healthier than I've done for years. I attribute this to determination, MyFitnessPal and Cardio.

Just like to say I'm a 43 year old man who's not too interested in muscle mass and would just like to look and feel fit and my routine is obviously working unless my scales, mirror, clothes, family and friends are lying to me on a weekly basis!!!
 
Lost 7lbs since the 18th (I'm now 233lbs) thanks to this thread. I started using MyFitnessPal, I've kept my calories between 1800 and 2000 per day but according to MFP it says 50% of my daily intake is fat, 32% carbs and 18% protein. I'm quite a fussy eater so after seeing those numbers I'm trying to eat new things (more fruit & veg!).

Does anyone have some sort of food log for 2000 calories they could post? I've looked at some 2000 calorie diet meal plans on google but it seems like the person making these spends £100 a week on food. Is it possible to eat a balanced diet on under £30 a week?

Cheers
 
ElliottJames said:
Bizkid if your going to do 1 hour of cardio a day you should be eating 2300 calories. Your mixing weight loss with a healthy lifestyle here, two different things. More excercise means more calories. No excercise means no more needed. That 1 hour run is not needed as your going to need more cals to suffice burnt cals. There's no way you'd last on 1600 cals with an hour of excercise daily, just won't happen.

Do this

Eat 1800 a day.
4 days a week lifting.
Watch the fat drip off.
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Ok,

Tomorrow i will upload a excel of what i ate, did this week and you fellas can tear it apart to tell me where i am going wrong and what to do!

Would that be ok? eg someone on here wouldn't mind going through it and helping me!

Thanks
 
Less carbs, more protein and fat and probably more calories with all that cardio. Also lift weights if you're not already.

I use MyPlate to track what I've eaten, the macro breakdown etc. and try to stick to a 40p/30f/30c split. I've dropped from 181lb (Feb 1) to 164lb (March 30) by following that, with no loss in strength.

Not bad considering I initially started at 231lb, still need to drop down to around 150-155 before doing a bulk though.
 
ElliottJames said:
All depends really I'd only recommend cardio if your not strict with dieting then otherwise allow yourself + 400 cals if you intend on doing 30+ minutes cardio
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Yup, this was all it was for. I can't help eating a WEE bit more than I really should to get an adequate defecit so I tend to throw in a bit of cardio on top to make sure.

If it's cardio in the gym about 20 mins and i'm bored stupid (tho I do always go for a swim after too as my warm down which is a bit more cardio). If it's in the park or playing squash I can do a good few hours :)
 
You can't balance cardio and food like that...

Without going into an explanation at length, there is no way of knowing how many calories you've burned.
 
Raikiri said:
Less carbs, more protein and fat and probably more calories with all that cardio. Also lift weights if you're not already.

I use MyPlate to track what I've eaten, the macro breakdown etc. and try to stick to a 40p/30f/30c split. I've dropped from 181lb (Feb 1) to 164lb (March 30) by following that, with no loss in strength.

Not bad considering I initially started at 231lb, still need to drop down to around 150-155 before doing a bulk though.
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Hi,
Thanks for that mate. With regards to more protein etc. What do you suggest i add into my diet?

I am not lifting weights but i am going to start very soon!

I will check out MyPlate as your having great results with it!

Thanks
 
Biz.Kid09 said:
Hi,
Thanks for that mate. With regards to more protein etc. What do you suggest i add into my diet?

I am not lifting weights but i am going to start very soon!

I will check out MyPlate as your having great results with it!

Thanks
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Tuna, chicken and plenty chicken, fish, lean meat, all sorts really. I just eat mainly chicken.
 
Turkey is good too, relatively cheap and very high in protein. I also like chicken thighs, they're much tastier than breast and cheaper.

If you want something to snack on try dried edamame beans, they're less calorie dense than nuts whilst being higher in protein and fibre and lower in carbs (Asda sell 150g packs for 99p iirc).
 
Utterly sucking at the weight loss hence the loooooong time since I posted in here. My diet has been all over the place and despite the good start to the year I've returned to generally eating utter rubbish :(

My trousers do feel a little looser however but that's really not much of a consolation tbh.
 
First time I've weighed in for a while, had eye surgery about 3 weeks back, left me completely laid up, unable to work and I ate like crap.

Turned things around this week, back running and eating better, weighed in and actually very surprised with the result.

3lb lost since last weigh in, thats 27lbs so far.
 
Thirteenth week weigh in:

Last Sunday - 19st 3lb
This Sunday - 18st 13lb

4lb loss

Another good week for me, 7st barrier done as well.

(Total loss since September '11 - 7st )
 
Week 13 Weigh in:

Starting weight beginning of January 14st 6lb
Target weight end of June 11st

Last Monday 12st 3lb
This Monday 12st 1lb

2lb loss

Another 2lb loss an still on target :)
 
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