Time to get fit........

when you talked about 'weight' it could only be from fat or muscle (protien) , you stated to lose it, you would follow a formula which is every cal burned is a cal from fat , it is not, when we burn cal's we burn more then just fat , we burn carb's , so its not a 1 to 1 ratio.

you stated that we could lose 1.5 pounds of weight from burning 1500 cal's . there are about 3500 cal's in 1 pound of fat.

i don't understand your formula.
 
thanks forb you are correct my diet is shocking.
Although the one i.ve posted is a massive improvement lol.
I will do some research over the bank holiday into diets.

Any recommended sites to look at?

Thanks andy
 
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Ok so read loads of posts on here and thinking this looks like a decent days diet:

Breakfast:
Muesli & SS milk

Snack:
Peanut butter on crackers

Lunch:
Tuna sandwich on whole meal bread
Boiled Egg

Snack:
nuts and seeds

Tea:
Striaght to wok noodles with beef or chicken
Boiled egg

Snack
dried apricots

Does this look a step in the right direction?

Cheers

Andy
 
IceAx said:
Ok so read loads of posts on here and thinking this looks like a decent days diet:

Breakfast:
Muesli & SS milk

Snack:
Peanut butter on crackers

Lunch:
Tuna sandwich on whole meal bread
Boiled Egg

Snack:
nuts and seeds

Tea:
Striaght to wok noodles with beef or chicken
Boiled egg

Snack
dried apricots

Does this look a step in the right direction?

Cheers

Andy
Click to expand...

Aside from a horrific lack of fruit and veg yes it does!

Lots of protein and good carbs in there, and nuts and tuna are king! Get some fruit and salad on the go as well though, don't want to be getting scurvy!
 
<F0rb> said:
...and a slow release protein for you're last meal such as cottage cheese.
Click to expand...

This is very important if you wish to minimise DOMS (muscle aches after exercise) as the night is the best time for the body to repair itself. Give it the fuel and it will do the rest given a decent amount of down time. It wont always completely get rid of DOMS but it will significantly reduce the effect.

The diet is miles better than before though so well done.

There is also lots of info on sites like muscletalk.co.uk and bodybuilding.com including some fantastic inspirational threads to show what can be achieved with some dedication and support (and in some cases not so widely accepted drugs :eek:).

anant_shah94 said:
But if you cut, around 500 calories a day, this isn't an absolutely excessive amount, and if you do exercise burning say around 500 calories 3x a week, that's 1.5 pounds of weight loss every week.
Click to expand...

Dogoid said:
you stated that we could lose 1.5 pounds of weight from burning 1500 cal's . there are about 3500 cal's in 1 pound of fat.
Click to expand...

Cut 500KCal a day = 7*500 = 3500
3 days with 500KCal exercise = 3*500 = 1500
3500 + 1500 = 5000
5000 / 3500 = 1.43 (2dp) so approx 1.5lbs fat/week ;).

Think you missed the 500KCal deficit per day.

Regards
RB
 
Thanks again,

Just had a trip to Tesco on the way to work and bought:

Muesli
Cashew nuts
Hazelnuts
Whole peanut butter
Cream Crackers
Dried fruit and Nut
John West light tuna lunch

Andy

PS I can see i'm going to have a bad weekend though as im going to Wembley for the rugby :(
 
IceAx said:
oh and the scales reported a 7lb loss from last week, i imagine most of this is water mind.

Andy
Click to expand...

Going on the previous diet there could be a fair amount of fat and muscle in there too :eek:.

Nothing that can't be fixed :D.

I tend to find my diet gets difficult to maintain at the weekends with the kids and my wife around. Sitting at a desk at work I can make it a much more controlled experience ;).

Resturants and eating out is also quite tricky as most stuff here is fried :(.

RB
 
Dogoid said:
continuing to do this makes your body go in 'starvation mode' and any further food will be converted to fat for your fat reserves.

im talking about a sub 1000 cal a day diet.


metabolism is like a coal fire, shovelling too much coal on the fire will put it out, and too less will also reduce the fires longevity and minimizing its heat potential.. but just the right amount will keep it burning for a optimum length of time.
Click to expand...

There was a rather interesting discussion on here a wee while ago about this very topic.

I'm afraid I don't subscribe to the whole "starvation mode" way of thinking, and I think people give far too much credence to the ability of your metabolism to change.

I would love to see someone on a <1000kcal per day diet who has gained fat!
 
Just finished my little food log and my figures for today will look like this:

Protein - 81.6
Carb - 124.6
Fat - 64.76
Cal - 1413

Does this seem ok?

Need too add some boiled eggs, and cereal for breakfast.

Cheers

Andy
 
IceAx said:
If i swap out the crackers and peanut butter and add 2 eggs i get :

98.2 98.8 57.9 1205


Andy
Click to expand...

Getting a bit low again on total Kcals. How about going back to keeping the peanut butter and just adding the eggs on top or make it an egg salad with a chicken breast or tuna or some other meat to keep the KCal up. Should still keep you well under 2000KCal and with the running it should be more than sufficient.

RB
 
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Thanks RB,

Been to London for the weekend (rugby final) so sort of went out the window until this morning.

Found some good nuts in asda today.

Roasted salted Soya Nuts

per 100g

417 kcal 40.6 Pro 12.7 carb 22.6 fat

Pretty good numbers imo, not tried them yet i can't see them being too tasty lol

Andy
 
Ok so I "fell" on to the scales this morning and it was depressing :(...... but
when i have put my trousers on I have to use a smaller belt hole :S.

Andy
 
Well a little update, i have been in the gym 3 or 4 times a week and riding
5+ miles a day and sticking to the healty eating and its paying off now :)

After the weekend ( i plan to punish myself in the gym and on the bike) I should
have lost a stone :) which i'm happy about.

Just a couple more to go... hey ho

Thanks for the help / advice

Andy
 
Well done for keeping at it.

Please note though, when you first start training it will drop off you but then it will slow down. Don't get discouraged as it will still come off but will require more work / time as your body adapts....

Again, congrats on your results.

RB
 
Thanks RB, yeah i know to expect a lull - but i have quite a bit to loose so heres hoping the
next stone comes off the same :)

Andy
 
Thought i would give a little update to this thread, i'm afraid its not all great.

So Sunday Sept 27th i decide insterad of driving to the rugby match i would go on my bike.

On the way home i was going down a slight hill accelerated up to 20ish mph then my
bike decided to come out of gear just as i wash pushing harder.

So before i know it face was on the road :( - no helmet on but it wouldn't have helped
as i landed on my cheek bone.

Long story cut short ended up in intensive care for 3 days and hospital for a week!!!!

So i have been recovering from this and not eating properly or exercising properly :(.

Roll on the new year to get back into it :D

Andy
 
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