Spec me thin

Soldato
Joined
3 Jan 2009
Posts
5,593
Location
Bedfordshire
After talking with Freefaller I have been decided to create a help thread to help with my weight.

I Will give as much information as possible to help with the advice/diet/changes and exercise.

FOOD

Breakfast 7.30am

2 slices of white toast with marmite on
1 Cup of tea 2 sugars
Also a can of redbull most day

Breakfast 10am

1 Sandwich with either cheese or ham or processed turkey meat with mayo.
1 Packet of crisps
1 Apple pie
1 chocolate bar (like a Rocky bar)

Tea time 12pm

1 Apple
3/4 Biscuits
1 Packet of mini ceddars and ice jems

Snack 3pm

3/4Biscuits

Snack 4pm

1 Packet of crisps
1 4/5 Biscuits
I Cup of tea

Dinner 5.30pm

Monday - Chicken nuggets with chips and beans.
Tuesday - Loads of pasta with meatballs.
Wednesday - Loads of pasta with a sausage cut up.
Thursday - Smallish fry up. 1 sausage 1 bacon, beans etc.
Friday - Large kebab meat & chips, pot of chilli sauce, can of coke and pitta.
Saturday - Small pizza with small chips and a can of coke.
Sunday - Indian - Chicken tikka masla, pilau rice, plain nann.

Desert - Toffee Yoghurt and a small chocolate bar

Then the cycle pretty much starts again. Over the weekend i have put the three types of takeaways I have. I would probably have 2 or maybe 3 of the ones listed. I ALWAYS have 1/2!

EXERCISE

Nothing


WORK

Start just before 9am and finish at around 4 or 5pm

I am a window cleaner and use a 720g pole to clean the window, fair bit of walking around from house to house. And from front to back. May also do the odd gutter fascia clean. SO it's not really active like say a gardener, but at least I am not sat for 9hrs on a office chair.

FIRST GOAL

Basically to loose my gut, I look about 7/8 months pregnant. Due to my job my arms and legs are OK. They are quite toned, but they don't look gym toned if that makes sense

SECOND GOAL

To basically tone up and get some muscles going where they should be. More importantly to get rid of the moobs!

WEIGHT

Have stayed the same for around 5 years, 16stone to maybe 16 and half stone.

HEIGHT

5ft 10/11

AGE

29

MISC

Smoke around 20 a day, other than what's listed I will have the odd apple here and there. The odd mars bar and ice pops.

So what would I like, a diet plan on what I SHOULD be eating. I can look at this thread and go OK. No more crisps,chocolate or redbull. But I doubt that will see the results I want.

I have also made this thread, as a progress thread. I will upload pics to keep me going. BUT the first set of pics will be uploaded when I have lost some weight.

If you have read this far, then thank you.

Please try not to trash my thread. I am hoping this is not like GD.

I will be quiet upset, to get "cool story bro"

So of you go, DESTROY MY LIFE :D
 
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The first thing I'd address is the sugar intake and the dinner time meals, those seem like your largest downfall.

Try to cut down on the amount of sugar in the snacks and the amount of fat/calories in the evening meals.

For snacks: At the moment virtually everything is sugar based which wont leave you full as f.e. a portion of nuts (25-50g only remembering they actually contain a lot of calories and will fill you up as long as you let them) / piece of brown toast and peanut butter; basically something that fills you up a bit more and doesn't leave you craving sugar.

For meals: Firstly try and cut down on the takeaways as they will be a huge amount of your calorie intake and if you're not able to do that immediately, skip out on the extras - naan/coke - and switch to boiled rice (much less fat). Secondly trying lessening the amount of carbohydrates, and upping the amount of meat and veggies in your other meals (wahey, always the best part anyway). The protein will leave you fuller for longer anyway.
 
First thing I'd do is eat a real Tea time 12pm meal and drop at least one of the afternoon 'snacks'. I'm guessing it might be hard with work? I'd go meats and veg, replacing any potatoes you think should be with it with more veg.

I'm hardly an expert like some of the guys on here but you seem to be missing a meal and filling in with crap food all afternoon.
 
I'll put exactly what I did for another poster, although as you're a little larger you may want to increase the amounts by 10-20%. Keep in mind you can eat a LOT of veg, leans meat etc. So there's no need to go hungry.

Also, use sweetener in place of sugar and have the sugar free redbull if you must have one.

me said:
I've found low GI/ low carb works the best for me.

Try and stick to around 1800cals, 50g of carbs or less if possible (with those 50g coming from veg/nuts, maybe some fruit). No white grains, pasta, bread and so on.

That would leave 1600 cals from protein/fat. Assuming you are about 16% bodyfat at 14.5 stone which is 170lb lean mass, 1.25g protein per lb of lean mass is 212g protein or around 850 cals.

The rest should be made up of fat, 750 cals or around 85g.

Carb - 50g (veg, nuts, seeds, some fruit, milk)
Protein - 212g (Chicken, beef, tuna, whey protein etc.)
Fat - 85g (mostly from the meat, nuts and cooking oils, some cheeses etc.)

Total - 1800cal

Edit: Looking at your current diet that's about 3400 calories a day with 55% coming from carbs, 36% from fats and a tiny 9% from protein.
 
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Thanks for all the advice. At least it gets me started.

I prefer brown to White bread. But just seem to eat White bread. Weird.

PLEASE do not tell me that the 3400 calories is ME? it can't be!?
 
Yup, that's what it came up as based on your dinner being 6 McNuggets and Fries, everything else as listed.

Edit: I mean, the redbull and 12 biscuits you had as a snack (I used digestives as an example) comes in at over 650 alone.
 
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Yup, that's what it came up as based on your dinner being 6 McNuggets and Fries, everything else as listed.

Edit: I mean, the redbull and 12 biscuits you had as a snack (I used digestives as an example) comes in at over 650 alone.

Hobnob x 12 804
Red Bull 110
2 x Walkers Crisps 260
2x Rocky Bar 252
Ice Gems 116
Mini Cheddars 129
Total 1671

Tha's JUST your snacks

Well that has opened my eyes no end. Thanks guy's That is really disgusting! I am ashamed of that :(

Edit - The biscuits are chocolate milk digestives?! Take it, that is worse lol :(
 
Yeah, they are 86 each, so 1032 calories just for 12 of those.

Just not eating those would mean a weight loss of around 2lb per week.
 
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Yeah, thay are 86 each, so 1032 calories just for 12 of those.

Just not eating those would mean a weight loss of around 2lb per week.

Christ, okay so what could I replace the snacks with?

I do like raw carrots? Or apples?

I think i would struggle, cutting out all of my snacks and not at least replacing them with something.

When you say nuts, are we talking like dry roasted peanuts? Or peanuts? I honestly don't eat nuts :)

Edit - Those nuts listed, are only want i know lol
 
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Soya nuts are pretty damn good (loads of protein and fibre), but like any nuts they're very calorie dense. Even so, having an once of those 3x a day in place of the biscuits would save ~600 cals.
 
Okay so I would weigh the nuts yeah. 50grams x3 a day. To basically replace snacks? And carrot sticks? Carrots can not be evil I take it lol.

Now this is going to sound really really stupid.

My mum keeps saying. You are really broad. If I loose weight will I loose some of my broadness. Only way I can explain it really.
 
Sorry, don't have time to read what others have said - in a rush.

Diet;
But really cut down the sugar intake firstly. Replace chocolate bars with fruit, bananas a great if you're at work as you can just throw them in a bag, along with packs of nuts such a peanuts, cashews, almonds.
I'm also addicted to the Belvita breakfast biscuits, I'll be honest I haven't even checked what goes in them, but they're quite good as a snack, the fibre ones are my favourite.

To loose the gut, you could simply start by reducing your take away intake to - 0!
No more takeaways! They are horrible and full of saturated fats.
Now it's not gonna make a difference over night but you should start noticing small improvements.

I wouldn't say the morning can of RedBull is a bad thing, this can kick start your metabolism, along with the cup of tea, just try and decrease the amount of sugar you need.

Sugars are energy which convert to Calories, when left unused turn into Fats.

As for exercise;
Try and get out more, got a bike? Cycling to work an option? Even a casual stroll in the evenings (it's nice most days now :)) or join a gym and improve your cardio situation 3-4 times a week. Swimming is a good one too.

HTH & good luck :)
 
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