The leaner me - my weight loss program

Mr.Pink

Mr.Pink

Mr.Pink

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5 Jan 2007
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Thought i would join in with sharing my nutrition workout plan.

I am 6ft 3". six weeks ago i was 17 stone 8lbs. I had a fat % of 30.2

I am 43, and was quite active up until about 7 years ago, when i then became lazy and my IT job resulted in much sitting around and not really looking after my health both nutritionally and physically.

Six weeks ago i sought the help of a fitness instructor, who both helped me with my diet and created a workout routine.

After six weeks, i have lost 11lbs:). He has helped me hit a 2lbs weight loss nearly every week.

My workout routine consists of three weights sessions, ( mostly larger muscle groups) and i go on a cardio exercise machine 5 days a week, where i just hit out 200 calories, takes about 20 -25 minutes.

My calories target per day is 2100.

I am finding this really works for me.

Typical menu for a day is;

7am Bran flakes & protein shake

10am Fruit and cottage cheese

1pm something made from brown rice tuna , prawns & chicken, with a spoon or two of pasta sauce.

4pm protein shake fruit

7pm Chicken dish with veg, or lean meat and veg ( not potatoes)

9pm fruit & half protein bar.

I supplement with fish oil, flaxseed, glucosamin and chondroitin.

Once a maybe twice a week i will raise the calories up to 2800, but still try to keep those extra calories nutionally good.

I would like to get to about 15 stone, and then take a look at building up muscle.

I will be no doubt calling on some of you veterans for advice.

Thsi has worked really well so far, i don't feel hungry and am enjoying the food.

What do people think, does my program look sound for my weight loss/fat burning goals?

I am determined to do this and am really happy with the consistency so far

Cheers
 
You're limiting your calories as if you're trying to loose weight but your eating lots of protein and hitting the weights like you're trying to bulk up ?

MW
 
Mr-White said:
You're limiting your calories as if you're trying to loose weight but your eating lots of protein and hitting the weights like you're trying to bulk up ?

MW
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Im on a calorie deficit and burn off around 300 each day from my cardio, high protein diet also and strength is improving drastically while my fat is going.
 
Chris1712 said:
Its to maintain muscle whilst cutting. Its weight loss 101.
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I can understand that for someone who's been bulking for a while but surely he's not gained that much muscle in 6 weeks to need additional protein bars/shakes to supplement his diet ?

WalkeruK said:
Im on a calorie deficit and burn off around 300 each day from my cardio, high protein diet also and strength is improving drastically while my fat is going.
Click to expand...

Yeah if you eat just low enough calories you have a deficit but just enough for your body to make it up from fat you can loose fat and gain muscle at the same time :)

I was just under the assumption all the protein supplements you were taking would obviously help muscle growth but would hinder the weight loss but it seems like you're managing the 2 fine if your're seeing progress in both areas :)

MW
 
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Chris1712 said:
Its to maintain muscle whilst cutting. Its weight loss 101.
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The body wont burn muscle if you are at the 2lb / week loss rate ... not at those fat levels at least (if you are going to very low levels of fat then you would eat protein to prevent muscle loss)

But there is an argument to be made that having the protein will help with building muscle while losing weight, of course it is also putting far more strain on your liver and kidney by having high protein and also losing weight.

It makes more sense to naturally diet down to a sensible weight (15%BF) without going to a high protein diet, at least as far as minimising the stress on the body.
 
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Mr-White said:
You're limiting your calories as if you're trying to loose weight but your eating lots of protein and hitting the weights like you're trying to bulk up ?

MW
Click to expand...

The weights will be burning a shed load of kcals, both during and after the workout.
Weights and high protein works well for losing weight, the 'v diet' is an extreme example of this.
 
rypt said:
The body wont burn muscle if you are at the 2lb / week loss rate ... not at those fat levels at least (if you are going to very low levels of fat then you would eat protein to prevent muscle loss)

But there is an argument to be made that having the protein will help with building muscle while losing weight, of course it is also putting far more strain on your liver and kidney by having high protein and also losing weight.

It makes more sense to naturally diet down to a sensible weight (15%BF) without going to a high protein diet, at least as far as minimising the stress on the body.
Click to expand...

I am drinking copious amounts of water to try and compensate for the extra protein. That said, my protein intake isn't riducluous. I am getting between 150-190gm per day. I believe i have a lean body mass of around 160lbs
 
Looks like a good quality diet. Lean food with vegetables, you can't go wrong. The protein shakes will stop you getting hungry and snacking on junk. Keep it up!

If you get bored with your protein shakes I usually make a smoothie for breakfast on the go. I usually use soya milk because it's not as heavy as cow's milk and with the fruit you can't taste any difference. Good for your plums as well. Some of my recipes:

Handful of strawberries, blackberries or blueberries (whatever is on offer), one banana, soya milk, sometimes a handful of oats.

1-2 kiwi fruit, one banana, handful of raw spinach, soya milk. Sounds grim but it's REALLY good and a fantastic green colour.

Handful of strawberries, blackberries or blueberries (whatever is on offer), one banana, fresh orange juice.

And now the naughty one:

One banana, two tablespoons of peanut butter, two tablespoons of Nutella, full fat milk. It tastes SO DAMN GOOD but not for everyday abuse :D
 
What protein shakes do people recommend? I had a look at a few commercial ones in the stores but they all seemed to only have around 20-23g protein per 500ml and quite a high level of carbs?
 
bulksupplementsdirect / myprotein. use one of the many codes out there for first order discount :)
 
SMN said:
What protein shakes do people recommend? I had a look at a few commercial ones in the stores but they all seemed to only have around 20-23g protein per 500ml and quite a high level of carbs?
Click to expand...

http://www.myprotein.com/uk/products/impact_whey_protein using MP32093 will get you 5% off

http://www.bulksupplementsdirect.co.uk/khxc/flavoured-whey-protein-concentrate.html good in chocolate use BSD2991 for 5% off

http://www.bodybuildingwarehouse.co.uk/bodybuilding-warehouse-premium-whey-protein---4kg-4008-p.asp very tasty

They are all ones I've tried and their all great products
 
Quick Update!

Very pleased to say i'm 8 weeks in and the first stone has been shed!:D

17 stone 8lbs at start and now 16 stone 8lbs.

Still enjoying the food that i eat, and am able to sit in an office where christmas gifts of chocolate biscuits and sweets turn up on a regular basis and not want them.

This isn't down to willpower, i seem to have turned the corner where i actually realise the crap food does not get me closer to my goal.
 
Quick Update no.2

Very pleased to say stone number 2 has been shed. Two stone in 4 months, which has been a good healthy loss for me, averaging about 1.5 -2 lbs a week

Starting weight was 17 stone 8lbs and now weigh 15 Stone 8lbs.

The diet hasn't changed much from the first post. I have the occaisional cheat day, maybe once week.

Down from 40" waist to 36".

The last stone will be tough, but i really want to start building muscle and realise i need to get that bodyfat down before i begin the next phase.
 
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Wow awesome effort dude. Congrats on turning the corner it is tough but once you do and you get into the routine it isn't hard work and the results more than make up for anything you feel your missing out on!
 
Nice work mate, it'l be worth the effort when you get that last stone off and can start piling on some mass
 
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