Weight Loss Help

Ian · 27 Jun 2007 at 13:42

I currently weigh around the 23 stone mark. I had a test done back in December that gave me an accurate RMR figure of 2200 calories. For the first three months i was eating 1800 cals a day and doing an hour of badminton a week. All was good and i lost about 20lbs

However since March the whole thing has stagnated. I currently do between 4 and 6 hours a week (2 hours, 2-3 times a week) badminton and according to a Polar heart rate monitor I burn around 900 calories per hour.

Am i doing far too much for how much food im consuming? Should I start eating more? Should i have never started out at 1800 as its below my RMR? Is it possible that after 6 months my RMR has increased with the extra badminton etc?

Basically im after some ideas as to how i can kick start the process again.

Cheers
Ian

Mr.Stu · 27 Jun 2007 at 13:58

Something doesn't add up.

A 21-23stone bloke eating 1800 calories a day, doing a fair amount of cardio, and not losing weight.

Its a simple battle of calories in vs calories out - how confident are you that the 1800cals per day is an accurate measure?

Do you drink at the weekends?

Ian · 27 Jun 2007 at 14:10

Never drink. Apart from water

I have a program called Calorieking. Its got exact figure of everything i eat and totals up the carbs/protein/fat and calories. I can produce a screenshot if its any use

Basically works out to be around 220g carbs, 110g protein, 50g fat

And aye, it makes no sense at all. For the last 6 years its never made sense why im the size i am given what i eat. Lifes a *****

Chong Warrior · 27 Jun 2007 at 14:28

Ian said:
Never drink. Apart from water

I have a program called Calorieking. Its got exact figure of everything i eat and totals up the carbs/protein/fat and calories. I can produce a screenshot if its any use Basically works out to be around 220g carbs, 110g protein, 50g fat

And aye, it makes no sense at all. For the last 6 years its never made sense why im the size i am given what i eat. Lifes a *****

I would strongly suggest you ditch that diet, it's crap! WAY too many carbs mate.

You would get better results eating low carb, medium protein and higher fat, I gurantee you

Believe it or not it's healthier too. Only carbs you should be eating are green veg and some fruit, that's it. Absolutely no sugar and also cut out the grains (bread, pasta, cereal, etc) until you get closer to your target bodyweight.

Cheese,
oily fish,
red meat,
chicken thighs (with skin)
bacon (within reason it's high in nitrates)
butter (no margarine!)
eggs,
steak,
and many more tasty foods!

Also get some Soy lecithin, this stuff is magic. Available from all health food stores.

Do you allow yourself a cheat day every now and again? This is good for your mental health and also cranks up your metabolism. Handy for boosting carb intake and replenishing muscle glycogen aswell

Ian · 27 Jun 2007 at 14:45

Now thats one hell of a post

So something like scrambled eggs for brekkie, ploughmans for lunch, fry up for dinner with some fruit in between

pwnage

Chong Warrior · 27 Jun 2007 at 15:09

Ian said:
Now thats one hell of a post

So something like scrambled eggs for brekkie, ploughmans for lunch, fry up for dinner with some fruit in between

pwnage

lol I thought you might like that

You still need to watch your calories but 1800 is too severe, I'd say start at around 2700-2500 and see how you get on and adjust accordingly. As an example here I ate 3200kcals yesterday and still lost a pound and I only weight 15st 4lbs.

Don't go mad on rubbish like sausages and burgers. Eat sensibly and get plenty of green veg. You don't need to count the calories or carbs from these as most of them are fibre and won't be absorbed. They are loaded with nutrients and also help to make you feel fuller for longer.

Eat fruit around your workouts, I'd say only eat it directly after you've finsihed in the beginning, so something like a large banana will be perfect.

Try and keep your daily carb intake to around 50g. Protein to around 150g-200g and the rest from fat.

Badminton is good, do you do anything else? Some kind of resistance training would really help you reach your goals, doesn't have to be too difficult.

Ian · 27 Jun 2007 at 15:25

So those totals equates to 800ish cals from protein, 200 odd from carbs with 166g fat (giving 2500 cals a day)?

When i had my rmr test, the number was 2200. But it also revealed that im a 75% carb / 25% fat burner. Would this change your approach?

I do have access to a set of dumbells, a barbell and a basic bench.

Ian

Chong Warrior · 27 Jun 2007 at 17:34

Well if you go into Ketosis you'll be a 100% fat burner

Ian · 27 Jun 2007 at 19:24

cool

could i possibly pester you for a very rough meal outline for a day? so i roughly know what im looking at.

cheers again

Ian · 29 Jun 2007 at 12:44

one quick question, that 50g of carbs. is it to allow for the fruit/veg or are a few slices of bread allowed?

cheers

Styles · 29 Jun 2007 at 12:47

I'd cut out the bread and just use fruit and veg as your carb sources until you reach your target (Or are close to).

Ian · 29 Jun 2007 at 12:49

its hard to imagine brekkie and lunch for weeks with no bread/crumpets/bagels etc

plus butter is mentioned. or do i just eat spoonfulls of it? mmmmmmmmmm

Mr-White · 29 Jun 2007 at 13:05

Ian said:
cool

could i possibly pester you for a very rough meal outline for a day? so i roughly know what im looking at.

cheers again

This is the sort of thing i'd like to know.

5ft 8
25
144lbs (10.3 stone)
RMR is 1650

i do a lot of cardio through sports but would like to loose a little more body fat around my stomach

MW

Chong Warrior · 29 Jun 2007 at 15:06

Ian said:
one quick question, that 50g of carbs. is it to allow for the fruit/veg or are a few slices of bread allowed?

cheers

Green veg isn't counted at all, eat as much of this as possible.

50g is to come from other veg and fruit Ideally eat less than this on non workout days, you can eat a little more on workout days but only immediately after, don't go above 75g until you get close to your target weight. Remember the more carbs the slower your progress! but don't make the mistake of thinking zero carbs means faster progress, you still need small amounts. Absolutely no grains or refined sugars! Now I wasn't sure wether or not to mention this as it's much more likely to make you cheat becasue give someone an inch and they'll usually take a mile

There is one bread that isn't too bad and I allow myself a slice of it for bacon butties

It's called Burgen Bread and it's only 25% carbs, it's very high in fat and protien. So one slice is only 12g carbs and 3g of those are fibre, so only 9g are actually used up

No other bread will do! Anything white is especially bad, it's practically sugar. So white bread, rice and pasta is rubbish and off the menu.

The best butter to get is Anchor, this is practically organic and it's the healthiest. You should also use this for cooking in. The only real limit is total calories.

Another one to watch out for is milk as it's full of carbs. If you have to use it then make sure it's full-fat. If using it in coffee switching to double cream will be better, Tesco do a really nice organic double cream for just £0.79 a tub, lovely.

Bigpig · 29 Jun 2007 at 15:17

Bascily the The Atkins Diet?

Chong Warrior · 29 Jun 2007 at 15:28

Bigpig said:
Bascily the The Atkins Diet?

No.

A calorie controlled high-fat, medium protein, low carb diet.

Mr-White · 29 Jun 2007 at 15:30

Chong Warrior said:
No other bread will do! Anything white is especially bad, it's practically sugar. So white bread, rice and pasta is rubbish and off the menu.

ah cr@p i eat a fair amount of these

if i cut these out what do i replace them with apart from green veg ?

MW

Bigpig · 29 Jun 2007 at 15:36

Chong Warrior said:
No.

A calorie controlled high-fat, medium protein, low carb diet.

My bad but what is the difference?

The Atkins diet plan, created by Dr. Robert Atkins, is a high-protein, low-carbohydrate Diet plan that calls for no refined sugars or flour, very low carbohydrates, and as much
meat and fat as you want.

Controlling the amount of Cals you take ?

trying to lose weaight myself not being smart btw

Chong Warrior · 29 Jun 2007 at 15:54

Bigpig said:
My bad but what is the difference?

Controlling the amount of Cals you take ?

trying to lose weaight myself not being smart btw

The Atkins diet is crap. He's taken the basics of the best and healthiest diet a human can eat and somehow managed to **** it up and make it unhealthy.

The diet I'm doing is Medium Protein -> Atkins = HIGH protien (unlimited)
The diet I'm doing is High Fat (limited) -> Atkins = HIGH Fat (unlimited)
The diet I'm doing is low carb (medium carb Workout days) -> Atkins = very low carb
The diet I'm doing is Calorie controlled -> Atkins = isn't

So basically it's nothing like the atkins diet considering they're based on similar principles.

Bigpig · 29 Jun 2007 at 16:09

Chong Warrior said:
The Atkins diet is crap. He's taken the basics of the best and healthiest diet a human can eat and somehow managed to **** it up and make it unhealthy.

The diet I'm doing is Medium Protein -> Atkins = HIGH protien (unlimited)
The diet I'm doing is High Fat (limited) -> Atkins = HIGH Fat (unlimited)
The diet I'm doing is low carb (medium carb Workout days) -> Atkins = very low carb
The diet I'm doing is Calorie controlled -> Atkins = isn't

So basically it's nothing like the atkins diet considering they're based on similar principles.

ahh so the but both aim for Ketosis thanks. finding it hard to get into an eating partern around 12 hours shifts

But lost 8 pounds this month