I would suggest that he reviews his intake of calories and water for accuracy. To not get any weight loss on that amount of calories does not sound correct. He also needs to be consistent in when he is weighing himself.
2012 Weight Loss Thread
- Thread starter ic1male
- Start date
I would suggest that he reviews his intake of calories and water for accuracy. To not get any weight loss on that amount of calories does not sound correct. He also needs to be consistent in when he is weighing himself.
Soldato
- Joined
- 19 Jan 2006
- Posts
- 4,679
I'm 6ft4 also and started out at a similar weight to you, I was around the 330lb mark, and I’m now down to around 230lb.
I can't give you a sure fire way to lose weight but I can tell you what has worked for me.
I started by solely working out my diet, without a healthy balanced diet in place there is little chance of making much progress. You seem to have understood what you need in terms of diet with lean meats, plenty of vegetables and good healthy fats, one thing you really need to be careful of is any dressings or sauces you use on your meals, a 500 calorie meal with plenty of healthy greens and lean meats can quickly become a 1000 calorie meal if you use a full fat mayonnaise and other additions. Also as a generalisation vegetables are superior to fruit in terms of vitamins and minerals and also have fewer calories due to sugar content.
I personally don’t snack at all so have very little information to give you in that regard, but if you do choose to snack steer clear of anything processed, again as a generalisation “if it doesn't grow don't eat it”.
Exercising at 300lbs+ is quite simple, as it doesn’t take much too really get your heart pumping and get you out of breath, avoid running though as your joints will hate you for it and it can cause injuries which may set you back if they knock your confidence. I started out by doing challenging walks across Guernsey’s coastline, so plenty of ups and downs and uneven surfaces to keep your body working. I then moved on to cycling as it’s a zero impact exercise so your weight won’t cause any problems due to jarring in your joints. The saddle can be a little uncomfortable to start with though! I now cycle to work daily regardless of the weather conditions, if a little rain or wind stops me what mental state would I be in if something serious actually came along, such as an injury? The smallest changes can make a difference, just taking the stairs rather than the elevator is a small change which will benefit you.
If you’re not a breakfast person don’t worry, you don’t need to have breakfast to lose weight regardless of what you’re told. The only time I have a proper solid breakfast, a 40g bowl of all bran, is on the weekends prior to a 20+ mile cycle ride.
You also need to be mindful of the fact that you’ve got a lot of weight to lose so there is not going to be a quick fix, it’s going to take time to lose weight so you have to make sure what you’re doing is sustainable for the duration, it’s no good going on a 1200 calorie a day diet but only keeping it up for 2 months before going back to your old ways. Make sure you’re eating enough and do have a cheat day every now and then to keep your sprits up, I have one every week, normally on a Friday or Saturday. On these cheat days I either have something really unhealthy, like a pizza and fries as an evening meal, or I have a huge portion of something which isn’t too to bad, such as chicken fajitas (5 tortillas stuffed with chicken breast, peppers, onions, jalapeños and salsa, I steer clear of the cheese and sour cream though).
Best of luck with your journey, if you’ve got any specific questions feel free to ask!
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Hey All
Quick update from me.
Starting weight: 106kg
Today: 96.3kg
So just under 10kg off so far.
I feel like I have lost a lot of fat, much more than the weight loss suggests.
My target is 85kg so I still have some way to go but consistently dropping about 1kg a week, so I should just about get to my target in time for holiday.
I have upped my training after hitting a bit of a plateau, and now have a personal training session every week to start working on muscle tone.
Quick update from me.
Starting weight: 106kg
Today: 96.3kg
So just under 10kg off so far.
I feel like I have lost a lot of fat, much more than the weight loss suggests.
My target is 85kg so I still have some way to go but consistently dropping about 1kg a week, so I should just about get to my target in time for holiday.
I have upped my training after hitting a bit of a plateau, and now have a personal training session every week to start working on muscle tone.
Diet is absolutely the key thing for losing weight but exercise will make you feel better and give you extra calories towards your daily calorie goal.
Eg. I'm now 11st 12lb and I have set a target on MyfitnessPal to lose 1.5lb per week and this as given me 1600 calories per day. But I do a 40 min cycle to work and a 30 min run which gives me an extra 800 calories. So now I could have 2400 Calories for the day.
This is how I look at exercise as far as dieting goes. Although I couldn't and wouldn't eat all 2400 calories!
The best exercise I have found is just simply running, It's cheap, easy to get in to and it's also easy to keep yourself motivated by setting new targets.
Eg. I'm now 11st 12lb and I have set a target on MyfitnessPal to lose 1.5lb per week and this as given me 1600 calories per day. But I do a 40 min cycle to work and a 30 min run which gives me an extra 800 calories. So now I could have 2400 Calories for the day.
This is how I look at exercise as far as dieting goes. Although I couldn't and wouldn't eat all 2400 calories!
The best exercise I have found is just simply running, It's cheap, easy to get in to and it's also easy to keep yourself motivated by setting new targets.
One key mindset shift that I found helpful was rather than thinking of exercise as earning me food was that I shouldn't waste my hard work exercising by eating a plate full of chips as a reward!
Cram is very right in that it's easy to overestimate calories burned and underestimate calories in food, especially snacks, heck digestive biscuits have 80 calories each, eat a few of them and that's your 5km run cancelled out.
Personally I found exercise motivated me to control my diet, it didn't work the other way since healthy eating doesn't really give me a buzz in the same way as a run in the fresh air! Again, this is just my experience, there are plenty of people who have lost heaps of weight through diet alone, it just requires a lot of willpower since you don't get that extra helping hand from exercise.
Cram is very right in that it's easy to overestimate calories burned and underestimate calories in food, especially snacks, heck digestive biscuits have 80 calories each, eat a few of them and that's your 5km run cancelled out.
Personally I found exercise motivated me to control my diet, it didn't work the other way since healthy eating doesn't really give me a buzz in the same way as a run in the fresh air! Again, this is just my experience, there are plenty of people who have lost heaps of weight through diet alone, it just requires a lot of willpower since you don't get that extra helping hand from exercise.
Really not sure what is going on with my weight at the moment, maintained weight for the previous two weeks and this week a two pound gain. This is despite an average of 6 hours cardio a week and sticking to 1800 calories a day. I know plateau weeks are to be expected, but 2 weeks with no loss and then a gain is a bit of a shocker. I know my fitness is improving, I feel fitter, I go further and faster on the treadmill but it doesnt seem to be equating to weight loss, bit of a puzzle.
New weight 18 stone 5lb, 25 lb loss since I started.
New weight 18 stone 5lb, 25 lb loss since I started.
Rids - if you didn't have much muscle before then maybe your building muscle before losing weight, muscle is heavier than fat. If your feeling fitter and your body shape is changing for the better then I wouldn't worry and you'll soon start to lose weight.
Similiar situation to you, but 1750 per day & 3.5 hours a week cardio.
I've also felt big gains in fitness, but no weight loss - going to start taking measurments to see if I've lost inches (instead of pounds) - might be worth trying that also?
Marko
Ive lost 23lbs since the 5th March. I have a lot still to lose though. When I was 20 I was 24 stone, I am a big bloke though and even then people thought I was about 18 stone. Anyway one day I woke up and something had changed and for the next 9 months I lost 12 stone. It wasn't exactly a good thing to do or indeed healthy and the implications of which I still live with now (I'm 38).
Anyway to cut a long story short, Married life gets you comfortable and the weight has slowly built back up, a couple of years ago a routine blood pressure test put me at 180/115 and onto tablets I went. I have a metabolism of extremes, my job environment is sedentary and it more or less stops if I'm not exercising but as soon as I do exercise it really kicks in.
Ive tried over the years to get back into exercise but after work it was always difficult to go and do a couple of hours, we actually bought a Life Fitness treadmill so there really was no excuse. March this year though I decided that instead of doing 1 hour, 3 times a week I would do a minimum of 10mins running and 10 mins "floor work" (which for me is crunches and weights) every night and slowly increase it each month. I started this on the 5th March and had to walk 8 mins and run 2 of the 10. Over the weeks though the balance has changed and this weekend did a 20 min run of 2.8km.
Two weeks ago we (my wife is doing this with me although shes only 56kg and has no weight to lose at all but shes training for Run4Life in June) discovered, thanks to this thread myfitnesspal and its really helped. Today I had a vascular check up at the docs and it showed my Blood Pressure was 140/80. The nurse was really pleased and said the drugs were really working but I was even more pleased when I told her I had stopped taking them 6 weeks ago.
So thats me, I still have a lot to lose but I'm not phased by it at all, quite the opposite in fact as I am really looking forward to getting things back on track and I love running.
Anyway to cut a long story short, Married life gets you comfortable and the weight has slowly built back up, a couple of years ago a routine blood pressure test put me at 180/115 and onto tablets I went. I have a metabolism of extremes, my job environment is sedentary and it more or less stops if I'm not exercising but as soon as I do exercise it really kicks in.
Ive tried over the years to get back into exercise but after work it was always difficult to go and do a couple of hours, we actually bought a Life Fitness treadmill so there really was no excuse. March this year though I decided that instead of doing 1 hour, 3 times a week I would do a minimum of 10mins running and 10 mins "floor work" (which for me is crunches and weights) every night and slowly increase it each month. I started this on the 5th March and had to walk 8 mins and run 2 of the 10. Over the weeks though the balance has changed and this weekend did a 20 min run of 2.8km.
Two weeks ago we (my wife is doing this with me although shes only 56kg and has no weight to lose at all but shes training for Run4Life in June) discovered, thanks to this thread myfitnesspal and its really helped. Today I had a vascular check up at the docs and it showed my Blood Pressure was 140/80. The nurse was really pleased and said the drugs were really working but I was even more pleased when I told her I had stopped taking them 6 weeks ago.
So thats me, I still have a lot to lose but I'm not phased by it at all, quite the opposite in fact as I am really looking forward to getting things back on track and I love running.
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So,
I've been looking at calorie calculators (to estimate how many I need) - as a 27 year old male, 5foot10, doing 3.5 hours exercise per week my weekly allowance to stay the same is 2800, currently sitting at around 1800 per day.
Doing a 30min daily workout routine, involves press-ups, weighted lunges/squats, star-jumps, sprinting, punch bag & a few other things - seem to be getting fitter but still little movement on the weight front.
So far, in a normal day I'm eating (pretty much this every day - but swap the snack's with different flavours.
Breakfast
Calories Carbs Fat Protein
Weetabix - Crunchy Bran, 40 g Serving (very high fibre)
140 23 1 5
Generic - Skimmed Milk, 100 ml
35 5 0 4
Muller Light - Fat Free Vanilla Yoghurt Sprinkled With Dark Chocolate, 165 g
91 8 1 4
Lunch
Mission - Multi-Grain Wraps - Wheat and White, 1 tortilla (70g) (high fibre)
210 33 6 6
Lettuce - Iceberg (includes crisphead types), raw, 100 g
14 3 0 1
Red Pepper 1/2 - Red Pepper 1/2, 1/2 pepper
13 0 0 1
Chicken - Breast, meat only, cooked, roasted, 50 g
83 0 2 16
Dinner
Raw, Whole - Red Onion (Wolfram Alpha), 15 g
12 3 0 0
Green Giant - Sweetcorn With Peppers, 20 g
14 2 0 0
Nando's - Piri Piri Sauce, 20 g
12 2 1 0
Salad - Cherry Tomatoes, 4 tomatoes
6 2 0 1
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, raw, 170 g
262 0 13 36
Snacks
Tetley Tea - Tea, Semi Skimmed Milk, 2 Sugars, 1 mug
40 10 1 1
Fruta - Banana, 100 g
89 23 0 1
Starbucks - Grande Skinny Hazelnut Latte, 18 oz.
135 21 0 14
Pink Lady - Apple, Large (7 oz), 1 apple
104 29 0 1
Tetley Tea - Tea, Semi Skimmed Milk, 2 Sugars, 1 mug
40 10 1 1
Nature Valley - Chewy Trail Mix Fruit & Nut 30g (S), 45 g (reasonable fibre)
177 29 5 3
Valued Naturals - Natural Raw Cashews, 25 g, 1/4 cup
133 7 12 3
Bundu - Biltong, 40 g
96 1 2 18
Totals Calories - 1,706 Carbs - 211g Fat - 45g Protein - 116g
Swap the biltong,nuts,fruit & nut bar with similar type things of equal calorie content on different days - or beef for prawns or chicken (similar calorie amounts or less).
(also the 100g veg's in lunch are split for both dinner & lunch).
2.5l of water a day average.
I've been looking at calorie calculators (to estimate how many I need) - as a 27 year old male, 5foot10, doing 3.5 hours exercise per week my weekly allowance to stay the same is 2800, currently sitting at around 1800 per day.
Doing a 30min daily workout routine, involves press-ups, weighted lunges/squats, star-jumps, sprinting, punch bag & a few other things - seem to be getting fitter but still little movement on the weight front.
So far, in a normal day I'm eating (pretty much this every day - but swap the snack's with different flavours.
Breakfast
Calories Carbs Fat Protein
Weetabix - Crunchy Bran, 40 g Serving (very high fibre)
140 23 1 5
Generic - Skimmed Milk, 100 ml
35 5 0 4
Muller Light - Fat Free Vanilla Yoghurt Sprinkled With Dark Chocolate, 165 g
91 8 1 4
Lunch
Mission - Multi-Grain Wraps - Wheat and White, 1 tortilla (70g) (high fibre)
210 33 6 6
Lettuce - Iceberg (includes crisphead types), raw, 100 g
14 3 0 1
Red Pepper 1/2 - Red Pepper 1/2, 1/2 pepper
13 0 0 1
Chicken - Breast, meat only, cooked, roasted, 50 g
83 0 2 16
Dinner
Raw, Whole - Red Onion (Wolfram Alpha), 15 g
12 3 0 0
Green Giant - Sweetcorn With Peppers, 20 g
14 2 0 0
Nando's - Piri Piri Sauce, 20 g
12 2 1 0
Salad - Cherry Tomatoes, 4 tomatoes
6 2 0 1
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, raw, 170 g
262 0 13 36
Snacks
Tetley Tea - Tea, Semi Skimmed Milk, 2 Sugars, 1 mug
40 10 1 1
Fruta - Banana, 100 g
89 23 0 1
Starbucks - Grande Skinny Hazelnut Latte, 18 oz.
135 21 0 14
Pink Lady - Apple, Large (7 oz), 1 apple
104 29 0 1
Tetley Tea - Tea, Semi Skimmed Milk, 2 Sugars, 1 mug
40 10 1 1
Nature Valley - Chewy Trail Mix Fruit & Nut 30g (S), 45 g (reasonable fibre)
177 29 5 3
Valued Naturals - Natural Raw Cashews, 25 g, 1/4 cup
133 7 12 3
Bundu - Biltong, 40 g
96 1 2 18
Totals Calories - 1,706 Carbs - 211g Fat - 45g Protein - 116g
Swap the biltong,nuts,fruit & nut bar with similar type things of equal calorie content on different days - or beef for prawns or chicken (similar calorie amounts or less).
(also the 100g veg's in lunch are split for both dinner & lunch).
2.5l of water a day average.
Week 16 Weigh in:
Starting weight beginning of January 14st 6lb
Target weight end of June 11st
Last Monday 11st 12lb
This Monday 11st 10lb
2lb loss
Forgot to update yesterday but I did remember to weigh myself!
Lost another 2lb despite no cycling at all due to the weather and only doing 75 mins running all week. Proof that losing weight is mostly down to diet
Chuffed
Starting weight beginning of January 14st 6lb
Target weight end of June 11st
Last Monday 11st 12lb
This Monday 11st 10lb
2lb loss
Forgot to update yesterday but I did remember to weigh myself!
Lost another 2lb despite no cycling at all due to the weather and only doing 75 mins running all week. Proof that losing weight is mostly down to diet
Chuffed
Associate
- Joined
- 23 Feb 2011
- Posts
- 383
- Location
- Wishaw, Scotland.
I posted in this a while back but due to family things I have been unable to do much at all. I'm 28 and 5ft11" and weighing 17 stone, which is very over weight and should have done something about it a long time ago.
It's mostly down to lack of exercise and also beer to be honest. I don't really eat unhealthy but I did drink a lot at the weekends (typical Scot). I have started walking more and I'm in the process of joining a gym, I have the induction tonight.
What I'm looking to do is loose the weight at a steady pace and get back to fitness. When I was younger I was an amateur boxer for 5-6 years and was around 3 and a half stone lighter.
I'm going back to the gym three nights a week and spending the weekend going running to get my fitness back up. I'm looking to change my eating habits as well, I don't really eat junk but I'm not eating the right things.
What tips food wise and exercise wise would you recommend? My fitness at the moment is terrible as I recently quit smoking and I smoked for 6 years so it took it's tole on my general fitness as much as the weight did. I've started by giving up the booze as it's not only a waste of money but it's not helping in the slightest.
It's mostly down to lack of exercise and also beer to be honest. I don't really eat unhealthy but I did drink a lot at the weekends (typical Scot). I have started walking more and I'm in the process of joining a gym, I have the induction tonight.
What I'm looking to do is loose the weight at a steady pace and get back to fitness. When I was younger I was an amateur boxer for 5-6 years and was around 3 and a half stone lighter.
I'm going back to the gym three nights a week and spending the weekend going running to get my fitness back up. I'm looking to change my eating habits as well, I don't really eat junk but I'm not eating the right things.
What tips food wise and exercise wise would you recommend? My fitness at the moment is terrible as I recently quit smoking and I smoked for 6 years so it took it's tole on my general fitness as much as the weight did. I've started by giving up the booze as it's not only a waste of money but it's not helping in the slightest.
CongratsWeek 16 Weigh in:
Starting weight beginning of January 14st 6lb
Target weight end of June 11st
Last Monday 11st 12lb
This Monday 11st 10lb
2lb loss
Forgot to update yesterday but I did remember to weigh myself!
Lost another 2lb despite no cycling at all due to the weather and only doing 75 mins running all week. Proof that losing weight is mostly down to diet
Chuffed
- great progress, out of curiosity how many calories a day are you eating?.Congrats
Cheers mate
I'm on a basic 1600 calories a day with a target weight loss of 1.5lb per week. Obviously I can and do top these calories up with cardio.
I think another thing that's helping me that I never thought would happen. I'm developing an interest in running and because of this I'm not wanting to eat as much junk in order to stay fitter for my next run if that makes sence!
Yup sounds good, I'm on 1750 a day, 3.5 hours a week cardio - odly lost hardly any weight at all (2 pounds) - but lost about 5 inches on gut over 4 weeks..Cheers mate
I'm on a basic 1600 calories a day with a target weight loss of 1.5lb per week. Obviously I can and do top these calories up with cardio.
I think another thing that's helping me that I never thought would happen. I'm developing an interest in running and because of this I'm not wanting to eat as much junk in order to stay fitter for my next run if that makes sence!
I'll obviously keep it up, as it seems to be working v.well for you
- I'm at about your start weight & aiming for about 12stone.Good work dude! You'll find soon (perhaps already) that you start to enjoy the running more as well. I started off the same as you, unable to run more than a few hundred yards and today I ran just over 14km in one hit, could have done more by legs were telling me to stop and they're pretty sore now! I'm already looking forward to my next run on Tuesday