weight loss progress

Kanifee

Kanifee

Kanifee

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Joined
13 May 2007
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On the wagon, sorta
Have been controlling my diet and using exercise to loose weight since april, started getting a little depressed over my weight so decided it was time to regain my waist line.
i think the impending 30th birthday at the end of june was starting to weigh heavy and played a big part in the decision as it was only going to get harder to do. started my journey 6' and 16 stone on the nose, 38" waist and seriously unfit. 6 weeks i started a weights routine to try and build a decent shape and a week later i started a very strict diet plan and have noticed great results from that.

pictures say a thousand words!

start pictures arnt that great, wasn't really making an effort to track, really just wanted a start reference of my gut.

april 1st 2011
1stapril2011bodyfront.jpg

1stapril2011bodyside16st.jpg

1stapril2011face.jpg


june 2nd 2011
2ndjune2011bodyfront.jpg

2ndjune2011bodyside146st.jpg

2ndjune2011face.jpg


July 10th 2011
DSCN0930.jpg

DSCN0934.jpg


current total is 13 stone 12 pounds, total loss of 2 stone 2 pound! 34 1/2 inch waist and gone from xl t's to L.
Just thought id share as im pretty proud of my results so far and maybe some good motivation for anyone else doing something similer.
 
At the very start I just removed junk food, cut the drink right down and had breakfast lunch and dinner with no snacks. Dinner was home made meals with fresh lean meat, veggies, and mash etc.
The more strict diet is poached chicken, grilled fatless pork chops and lean steak. Wholeweat pasta and brown rice, sweet potatoes and fresh veg . Haven't had bread or chips for over 3 months now and had aa drink for 3 weeks now, I don't drink tea coffee or pop/juice and split 1500 calories over 6 meals throughout the day.
Its hard but worth it, I train pretty hard now and hit the weights hard, hopefully ill get a bit more shape.

I'm using a fat burning stack and protien shakes, stack is yohimbe+ green tea+ acetyl-l-carnitine. Been using this for one week, going to give it a couple of weeks and see how it works out for the moob's and back fat, arse fat is also a git to shift.

Confidence is through the roof, much more comfortable in my self and the energy I have now is unreal, just feel a whole new person.


Just to mention, no food is fried fatally, even the steak. Also lots of eggs in the diet.
 
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7am- musli, small amount of raisins and almonds with skimmed milk.

20 minutes of light cardio like brisk walking following breakfast and then start work at 8am

10am, protein shake with a banana. the shake i use has 146 calories per serving so paired with fruit is ideal for a small meal.

1pm, 80g of poached chicken and 75g whole wheat pasta with leaf salad and tomatoes, ill sometimes add to this a 15ml serving of salad dressing, around 16 calories in this dressing serving.

4.30pm, ill either have poached chicken and pasta or scrambled egg/omelet made with 2 whole eggs and 2egg whites with a tablespoon or so of skimmed milk in.

5.30 is the gym for 20m cardio and a total round trip of 30 minutes to cycle there and back and hour or so weight training. as soon as weight training is finished ill have another protein shake.

7pm ish after the gym ill have something like pork chops with the fat removed, grilled with grilled mushrooms and brown rice with fresh veg consisting of sweetcorn, green beans, garden peas and carrots.

thats pretty much my day, i dont snack and i drink around 3L of water a day.


like i say, it is hard but well worth it and by the time im finished ill be able to enjoy a few nice things again so thats what keeps me on track. and its 2 stome in 3 months, april 1st through till july, 2 months would be a push lol ;)

It helps i know a very good meat wholesale butcher, i get 5kilos or roughly 18-19 very large chicken breasts for £25
 
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You want to look at your net calories.

So find your BMR (what your body would consume if you sat watching tv all day), add to that what you burn through activity/exercise. Subtract about 500 from this figure and you have the amount of calories you should be consuming each day to be losing weight at a steady rate.
 
Used an online calculator and it said for maintenance i need 2500 calories a day, for an average diet i would need to consume 2000 daily and for a strict weight loss diet 1500.

so that's a 1000 calorie deficit aye? well either way that's how i worked out my calorie needs.
 
Cool. I'm planning on something similar. Any chance you could link the calculator you used?

What I tend to get confused with is this: When you calculate how many calories you need to lose weight, do you take into account that you are doing lots of exercise on the calorie calculation? Or do you simply take your sedentary calorie needs, and then strike off 500 calories from that, as well as any exercise you do.
 
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Here it is for you here, I think it takes into account you work/training needs aswell.

Actually looking at the food I get for 1500 calories a day I do get a fair bit, I suspect this mostly to do with the fact I'm using a pretty healthy diet in conjunction. If I were still enjoying snacks and food that is less healthy I'd proberbly be left wanting by the end of the day/quota

Any one can do it and thats the message really, you just have to be prepared for the shock to your system, I think many people arnt quite well enough prepared sometimes and that is there biggest obsticle.
 
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Nice, did you get stronger, I have lost 11lbs in 3 months but put on some muscle and got a lot stronger with weight routine but slacked when it came to weekends and beer.
 
What do you mean shock to your system?? Also I want to know I want to start jogging early mornings should I have breakfast and then jog or jog then breakfast?
 
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