Need to shed 4 stone, help and advice needed

Liquid_Entity

Liquid_Entity

Liquid_Entity

Soldato
Joined
11 Apr 2006
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Hi all,

I am a billy bloater. Since 2012 I have put on a stone a year and am currently 16st5lbs and I am only 5'6" tall so clinically obese.

I have limited time as I have to commute 1hr a day to and from work and I get up at around 6am to tend to my 6 month baby and leave the door by 7am to get to work at 8am, finish work at 4:30pm so usually home by 5:30pm. I do the morning (6am) and evening (7pm) feeds and my partner stays at home during the day and she usually needs a break from baby as soon as I walk in the door.

So my windows of opportunity are limited to getting up even earlier (not so bad now the light will be early in the morning) and working out after baby has gone to bed.

I have a garage with a simple bench set up, a longish curl bar, 2 sets of dumbells, skipping rope and various but not too heavy weights for the dumbells/bars

I am very unfit at the moment as I used to cycle to work (3 miles e/w) before I moved home but now I live 20 miles away I haven't done anything apart from the odd Saturday morning ride (about 6 miles)

I need a workout plan that will be quick (about 20-30 mins max) and get results. I know diet is the other main factor which at moment is also very poor so need to work on that too.

So has anyone got some workout ideas or plans they can share so I can give them a try?

Most help appreciated
 
I don't tend to drink sugary drinks that often, always water with meals. My main downfall is breakfast and lunches. The hot breakfasts at work are so cheap I always tend to go for that then a cereal or porridge. I just can't deal with porridge. Lunches are usually a baguette or wrap but always have crisps and chocs for snacks too. Dinners are usually good with salmon n vegetables or chicken n vegetables. Weekends can sometimes be bad too with a pizza and beer.

Definitely need to work on breakfast and lunch though. Any food ideas would be good too, that don't cost the earth or need loads of ingredients.
 
booyaka said:
Good clean diet where possible
20 min HIIT workout - 4 times a week

Check out "thebodycoach" on youtube - some easy home workouts you can do with no need for any equipment.

Eat well.

Also keep a diary of your food/drink for 2 weeks or so and post back here.
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I'm on MyFitnessPal which will help me diairise my intakes.

Thanks for all the advice currently given. Need to change my mindset as well as diet. I will do this.
 
I bought that Lean in 15 book and another recipe book which has ingredients as long as your arm to cook with.

I took someone's advice from earlier about parking furthest away from door in office car park. I will go for a good walk at lunchtime too. Anything to burn extra calories from my office job.
 
Already got the MFP app but for some reason not working to login today. I've added stuff in via web today so far.

I did use a dvd i downloaded called 30 day shred which is pretty relentless but have no room in lounge to do most of their moves.
 
Yup, already made the start and walked 1.27miles around the block for lunch. Food today has been healthy with no junk and I think I have steamed salmon and veg for dinner and I will do a bit more exercise again later.

Just need variety otherwise will get bored quickly.

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I have bad ankles, used to play 5 a side footy for years and the last 2 years as I put more weight on I would get really sore soles and ankles. I've put it down to carrying the weight so hoping once I've shed a few I can start playing again
 
Yes making a start is the hardest part. Kept saying I'll start then eat a load of junk then wonder why I'm so big. I can see how really big people just carry on gaining.

I've never been as big as this before but I have lost, gained, lost weight before. This time it's going to stay off once it's off.

Going to try a big eggy breakfast tomorrow with no bread or porky things.
 
Pretty good, apart from today (cheeky nandos) I have been cutting out any refined sugar, walking at lunchtimes and getting the odd bike ride in every now and then.

I haven't weighed myself since I started though. Birthday weekend this weekend so probably going to put it all back on.
 
Hey, I'm here. Been a stressful month. Major issues with car been making my life a misery. Work has been manic too and was doing 60hrs a week working. Working through lunches too. Haven't weighed myself in ages but been trying to keep food limited. Started playing football again this week which didn't think I'll go back to. I'll weigh in next week and let you all know. Doubt much has come off though as don't feel it.
 
Vargas said:
Perhaps he's given up.
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You're right, i had given up but back on it now.

Having not done anything different end of last year I weighed myself last week and 15st 7.5lb despite pigging out the whole of December.

So the last 9 days been eating health, cut nearly all sugar out, low carb but still enjoying my food. It's good also because my missus is now cooking more interesting food and all from scratch.

Moving office next month and will be walking to station and back every week day and going to join the local gym to help burn too.

3 stone by end of the year would be amazing. Here's to a determined go at it this time.
 
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