6xl to just xl I hope

tcfreer

tcfreer

tcfreer

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Ok So this thread was prompted by a smill disclosure in the Star Wars themed Chair thread.

Ok - I'm about 180KG's.

Yep you read that right.

One Hundred and Eighty KG's

That's more then some of you lift. And I walk about carrying that everyday.

So step 1

Root Cause - Why are you such a fat *******

I could say all the cliche's - I've tried fad diet's, I did gym etc etc

Truth is since finishing school all my job's have been desk based. And my diet was crap.

Last year I made a massive effort for my brothers wedding and dropped down to 21 stone - ok still not the 13-14 I see people say on here, but hey it was a lot of weight. I ate well, i exersized well - I was as seem's to be the saying 'On point'

I did carry on after the wedding for abit

Then I made one of the biggest mistakes, I went to see my biological dad. Why is that a mistake you might ask?
Well after almost a year of hard work, clean eating and exersize the first word's out of his mouth were 'You've not lost any weight at all you look fatter then ever'

Gee thank's. Show's how much attention you've paid to me as your son.

So that totally erased any thought's that I had that I'd made a change and people could see it.

Yes people in work had said it, and it had been mentioned at the wedding extensively - but for some reason this one comment from a (now) insignificant low life really hit me hard.

First thing I did - Massive £18 Macdonalds binge, and then spent 30 minutes throwing it up.

Then my housemate dropped them bombshell - he's moving out and ending the rental.

Yeah so thing's normally come in 3's - ther was 2. Were was the 3rd?

Well thankfully there was no 3rd.

I've dealt with 1 and 2 as well - removed the offending person from my life and bought my own home.

So that bring's me to now.
 
So current steps I have taken

1 - I am back on my eating plan this is basically as follows

Breakfast - Scrambled Egg's (No yolk) 2x vegaterian sausages

Lunch - 2x brown muffins, Lettuce, Cucumber, Carrots and mixed peppers

Tea - 1 x oven cooked chicken breast (plain) 1 x baked sweet patatoe, Sweetcorn, peas and carrots

Over the whole day 4-7 mugs of green tea (flavoured is allowed aswell - so i normally have loads of the twinnings ones knocking about)

Water 3-4 750ml bottled of water

Exersize

Ok this isn't easy - but no pain no gain(or loss in this case)

My leg strength as you can imagine from lugging myself about is fine - sitting on the leg press machines I have no issue with doing 3x15 reps at 200KG's - the max the machine has.

My leg fitness - so walking etc - is crap bluntly. I have 2x 15 minute walks from the tram to stop to work and back + the walk home aswell each day - so about 1 hour walking a day. and yes this leaves me breathless.

My back, my back annoys me. It's your core, so with the weight mine has hanging off it, it should be relatively ok i thought. Nope. Standing to do the washing up yeah, 20 minutes in and it aches.

My chest and arm's - yes well I have them. Again last year during my sessions - I was fine, but they have since jsut gone to mush.

So what exersize have I been doing

1 - Walk around the block. Yeah it's simple and it's a extra 30 minutes every day, and I hurt after doing it. when I no longer hurt I'll make it longer till it does hurt again, and keep going till that doesn't etc etc.

2 - A simple home routine my PT gave me last year. 3x 20 stair sets (Basically up and down the stairs 1 rep = up and down) with no more then 20 seconds between them. 5 x 15 squats with a 2 litre bottle in each hand. 5 x 15 lunges ( 1 rep = 1 lunge on either side) again with a filled 2 litre bottle in each hand. Arm raise's. from vertical to hozitontal, stright out, pause for 5 seconds at horizontal 3 x 10. Same as before but arms out wide(not in front but to the side) 3 x 10. Finish with 3x15 pressup's

Previously I could do the above (barring the stairs) during 1 episode of NCIS. I can't currently but that's the goal - may sound daft but hey this work's for me.

My aim for 2016 -be back in the gym by September (I'll explain why this after this)
try to be a the before wedding shape and weight

the reason i want to be back in the gym in september is that's when I have set my self the target of restarting the PT sesions - and I want to get my self in a postion to start.

So yeah....... having re read post 1 - bit shocking huh
 
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Wow seems like you've been through quite an emotional time, however, it seems you have been able to grit your teeth and accept to do something about it. That's a MASSIVE first step, so well done on that.

You will get nothing but encouragement from people here - well done for taking back control, and take it nice and slow - you've proven you can do it for your brother's wedding, so now you've got rid of that negativity out of your life you can focus on you. Be selfish - if you want this you can do it.

Good luck. :)
 
Cheers Freefaller

Yeah seem's I've been the provibial swan - calm and peaceful on top, going to ten to the dozon under neath.

there have been other thinhs, but there dealt with - now it's just me.
 
Good luck mate, you've shown yourself you can do it already so hopefully it'll be even easier 2nd time round!

One thing that jumps out at me though is that seems like a very very low amount of food for your weight, I'd struggle on that and I'm 80kg lighter, while it will give you quick results there's also the danger of it leaving you feeling pretty rubbish and low on energy quite quickly and also doesn't allow a great deal of movement in terms of reducing intake when your weight loss inevitably slows.
 
Cheers Tom

Yeah, the green Tea does help there for me, but as I wrote - it's really just a guideline as such.

the breakfast and dinner are fixed (purely because I have a desk based job - 17 floors up( And yes i do take the stairs down some floors to the lifts sometimes aswell)) as thats the best option from the works subsidised resturant currently. It's decent from a protein, fibre and low fat wise.

Tea I can add more veg, or another chicken breast to.

Someone did suggest a small pot of natural (the single serviings you normally see on a buffet style place) with breakfast would be worth while - natural sugars etc. I'm not totally sold on that though,

I could add some more fruit though?
 
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I'll see if I can add anything to help here, I recently trimmed down from 128kg to about 82kg at the moment. I'm sure you're aware of this given your previous experience but its going to be a long journey, there will be ups and there will be downs.

Like you I tried every fad diet under the sun and they didn't work for me. The biggest problem I faced was trying to change too much at once, ending up hating it, and going back to eating pizza like it was heroin. I found small incremental changes to be far more beneficial to me than big bang changes to my diet.

I'm not a big fan of fruit or vegetables, so I didn't suddenly force myself to eat them every meal. Instead I picked the ones I liked (onions, peppers, banana's) and worked to incorporate those into what I was eating where possible, if I couldn't then I couldn't.

I found weighing myself every 10 days or so was right for me. Weighing in once a week I wasn't seeing the numbers I wanted to see, weighing in every 2 weeks was too long to see if I'd been making progress. I set myself a goal of losing 4lb every 10 days for the first 3 or 4 stone, then down to 3lb, and then to 2lb, etc etc.

Its worth using MyFitnessPal or another calorie tracker, I swear by it. Also if you have a reasonably new iPhone they have a step counter on there too, helps you gauge how active you've been. Walking is a good place to start, I used to walk about 0.8 miles from London Bridge to Fenchurch Street daily, and by the time I arrived in the office I was bright red and sweating like Adam Johnson in a secondary school.

Once you've lost a bit of weight, I think PT will be a good move for you as you've said. I know every PT is different and people have varying opinions on them, I have nothing but good things say about the PT I used. I started working with him when I was around 85kg, I was a fat guy in a much smaller body. I had all the mobility issues to be expected when you've been lugging around 125kg+ for the last 5 years. I wanted to start lifting weights, but I didn't have the confidence or the ability to do it. He was a great help in helping me understand where I was out, highlighting the mobility issues I had, and then giving me exercises to work on them while also improving my strength.

I now go to the gym 3-4 times a week and solely lift weights, I don't enjoy cardio, I never have, but I find that I'm in much better shape now than I was when I got married and was running 10km a day most days.

If you have any questions or if there is any advice I can offer dude, I'm always here to help.

Edit: Another thing just to came mind. I had to work hard to change what my definition of treat was - there are going to be cheat meals, but there are steps you can take to make these more rewarding. In the past my cheat meal with a xl kebab and chips from the greasy kebab shop up the road. About as unhealthy a meal as you can get, tasted good but then left hating yourself afterwards. Instead I started treating myself to things like a nice big fillet steak, still a cheat meal, still putting you over your calories for the day... but much better than a kebab and 1/10th of the guilt.
 
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Cheers Rids - I'm sure anything anyone has to add is valuable. as you've all said, I've done it once, i know how to do it and I know how hard it is - But the hard part was starting

Yeah I'm just making small changes right now - they might seem like big ones but there not in the grand scheme.

I'm not a big fan of weigh -in's etc, I work on the bases of how my clothes feel on me - are they to baggy, do my trouser's fit etc.

as weird as it is - that steak and chips sort of meal is what I see as a treat now - though I have sweet patatoe chips
 
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Ahhh bugger!!!!

Works heating system is broken - so no canteen

Crap :(

Any suggestions guys of places near Victoria Station Manchester for reasonable but not stupid food? Loads of nice resturants - but none of them a uber healthy .

Plus side - the walk will do me good and my body keeping me warm ups the metobolism right?
 
Well ended up on a a tuna (not tuna mayo - just tuna) and salad butty, carrots and fat free humous and a bottle of water

Subway would have been a good call - the que was huge though :(
 
Ok so Week 1 done.

Food - Fine, Though saturday I didn't eat that much - and I made a Tomoatoe, Quark, turkey bits and pasta at 5ish as I had a later breakfast of 2 x brown toast and a bowel of shredded wheat.

Exersize - Missed 1 day of the routine on Sunday as I was feeeling very very worn out - though I still walked round the block

Feelings - Well I've more room in my work chair and my clothes feel a little better fit wise.

Restocked on Green tea now :)

Just had my scrmbled eggs veg sausage and about to ahve the 2nd Green tea of the day :)

Oh and a Question - Has anyone ordered the £19 16 peice steak bundle from Muscle foods? Is it any good? I'm thinking getting it for sunday treat day? And what is kale like - I've never had it but I'm interested in this?
 
Good luck mate.

Out of curiosity is your diet normally contain the type of meals you are eating? Be careful not to change too much too soon as it's not sustainable - at least that's what I've found.
 
Cheers Kris

Yes and no

I do eat a lot of the above - However, the chicken would be fried, the sandwhich would be grilled with melted cheese etc the breakfast would be fried egg, bacon and proper sausages (with cheese)

I also used to really hit Pizza's hard - very hard (Think 2x 18inch in one sitting hard :( )

And I'd always have sugar in my tea (normal) and drink lots of full fat fizzy drinks.

So I've simply changed the food to the more healthy version, and dropped the bad fatty things / exchanged them for the healthy version.

So my chicken - not deep fried and battered
my chips - Sweet patatoe oven baked, not white patatoe and fried
Sausages - Vegatarian not proper meaty ones, and oven cooked not fried

The big change is the exersize side.
 
Once a week I think you should measure your chest (nipple line), your belly button, 2 inches above and your quads (largest part).

Log these in a spreadsheet every Sunday or Monday. I promise you, this will be the largest motivator bar none.

I want to be a part of this journey.

In.
 
Those kind of number I agree would mean more to me (purely from the side of what clothes I can buy) as well as the bost of seeing them actually reduce.

One thing my PT said last year was I shouldn't expect to ebcome a slim person - and to be fair, I don't want to be super skine. I just want to be in shape (Not a round ball/pear like now)

Thanks for the words of encourgement guys. I promise I'll keep this updated.

If anyone has any advice on the food as I put up in the 2nd post happy to take it on board aswell :)
 
Congrats for making the effort tc.

I don't think it's been mentioned on here yet but have you cut out alcohol? Reason I say that is I've cut out alcohol from the house and lost a good amount of weight just by doing that.

Also I find I eat much less when I drink a pint of water before every meal due to feeling fuller quicker (and I don't get hungry like I did an hour or so later). Keeping hydrated is really important and I've been told by doctors and my chiropractor that your body can display symptoms of hunger when it can actually be thirst.

Just a couple of thoughts if they help.

Again, well done and keep going, you will honestly feel (and I'm sure are feeling) 10x better in and of yourself.

Edit - for lunches in the winter I make my own soup so have been enjoying lentil soup particularly with an apple or banana afterwards and that keeps me full until dinner. Home made fruit salad is nice as well and lasts a few days (with 1/2 lemon juice added to keep fruit turning brown) and can be nice to have for breakfast or as a snack. Whole and non-blanched almonds are good source of protein for a mid-morning snack, as are various nuts and seeds such as pumpkin. I used to have porridge for breakfast or lunch, again it's dead easy to make and if you prefer it sweet then a little blob of honey goes a long way and easy to pimp it up with various seeds.
 
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Cheers Box

I don't actually drink massively and often - i can count on 1 hand how many times I've beeb drunk - and 2 hands how many times I've had a drink. So thats not a issue to remove it.

the fruit salad sound's a good idea - I do like that,a nd they ahve fresh fruit salad in the canteen - mainly, Kiwi, Grapes, Watermelon / honey dew Melon which I like.

Soup - yes My aunty loves making it and always stocks us up on it so I have that a plenty aswell at my finger tips should I need it.

I can certainly switch my breakfast to alternate days and have porridge with rasins etc as thats avilable aswell - and it's made with water not milk here.

Yeah I do try to have a big bottle of water with me and if I feel hungry I have a drink of that first see if the feeling maintains before deciding to eat - hence my water consumption.

On my desk here currently I'm looking at 3 x 750ml bottles of water and 5 used green tea teabags (pineapple and grapefruit - apparently both good for buring weight?)

Dinner was on que - 2x brown muffins, LEttuce, cucumber, carrots and mixed peppers and a bottle of water

And I did go down 3 floors to get the lift aswell - small steps, but hey
 
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