weight loss progress

Kanifee

Kanifee

Kanifee

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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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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.
 
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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shock to the system as in lack of sugar, routines set in stone and temptation etc.


As for strength ive noticed massive gains, i think the majority of this is to do with better diet for muscle fuel and more energy overall, flat dumbell press is 28 kilo dumbbells unassisted, im pushing 30 but need my spotter at 7-8 reps but when i first started 22's would snap me at 5 :D obviously training plays a part too but im basing meals on protein needs etc so i think that's played the biggest role.

ive heard its better to exercise before a meal as your body will be forced to burn stored energy instead of the food you have consumed but to be Honest i wouldn't know, cardio after my meal seems to work so i stick with that, if i plateau ill look at adjusting routines etc to compensate.

jeezy Are you overweight? i only ask as jogging can be real hard on the joints when your heavy, i learnt this the hard way, i stuck with the cross trainer as its low impact, now i use treadmills etc but at first they were painful to say the least.
 
ive cut bread completely but i was starting from a much heavier point than you so wholemeal bread is ok, you have the freedom to eat what you like aslong as you stay within your calories, the trick is choosing foods that divide it well, how many bix do you have?
id just see how you can work 1500 calories in to your day and see if that seems like enough food for you, i find six small meals break it up nicely and keeps you fed throughout, i aim to eat every 3 hours and i start to feel it if i dont, this is the dangerous bit as you start to crave, youll scoff down your meal if you wait to long and have eaten it so fast you wont feel the benefit for atleast 20 minutes and so will grab more food, it doesnt take long to consume a decent volume of calories if your munching!

you are obviously active to a point so jogging should be fine, 13.13 isnt huge so its not going to be too hard for you to make changes, just set your self a goal and work towords it, mine is a six pack so thats what im working for.
 
6 meals a day helps me spread a smaller amount of food further, i have many small meals and that way im never too far from feeding, that is my soul reason for it and not because it is healthier for me just my appetite.

as for poached chicken, i like it personally, i add chilli or garlic to the poaching water but there are many other things you can do to keep it tasty. at the end of the day i will reach a point where i can maintain my activity and increase my calorie intake, this is when my diet becomes interesting again. if i do not maintain my activity and increase calorie intake then ill get fat again and that was my problem to begin with, i love food and didnt do enough to counteract my diet, that is something i am changing with the diet/fitness plan now so i am addressing what made me a fatty.
 
Icecold, its all good my man didn't think you were judging for a sec mate sorry if the reply was a little abrupt, was a type and dash.

As for discipline, its just a case of filling my day and not leaving enough time to dwell, I really don't stop until I hit my bed, the timetable as a snapshot of a day and I do have shifts that start at6 so often find my self doing cardio at 5am, time does not matter aslong as its one in the am and one in the pm, the goal of this is to maintain the metabolism and keep it ticking over.
 
jeezy85 said:
ok this is what ive had today so far..


7:30 - weetobix x2 along with wholemeal bread and low fat peanut butter spread with a cup of tea...

2 buiscuits + 100ml semi skimmed milk = 168 calories
cup of tea, 2 sugers, white = around around 48 calories

10:45am - had a banana...

medium sized banana = 98 calories

at 12:30/1pm im planning on having wholemeal (brown) rice with some dry roasted peanuts..

brown rice 100g (dry) =313 calories
28g peanuts dry roasted = 166 calories

3/4pm i will have a apple

100g of apple = 49 calories


6/7pm i will have some grilled chicken and will hit the gym after

grilled chicken with what?
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totel calories there minus the chicken is 842, chicken grilled around 150g (medium breast) is 222 calories, if you arnt loosing weight on that you are drinking a lot of sugary drinks, consuming vast amounts above what ive stated as 'portions' or snacking and not being hounest with yourself.

what do you do at the gym?
 
lol not the healthiest choice, id look at fresh/frozen veg with your chicken and maybe a small helping of rice/ wholeweat pasta maybe?

if a four cheese is all you though then it would suffice.
 
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Scrambled egg is a winner, cut up some mushroom, use olive oil to fry them slightlyand thrown in the egg, scramble away!

Alternately boil some finely diced potatoes part cooked, dice Bacon and then whisk 3 egs up, thrown tattys and Bacon in the pan with some butter start them cooking then throw in the egg and scramble, brunch!

God I could chow on that right now, poached chicken and pasta with sweetcorn for me though :D
 
Egon said:
Awesome.

I'd say that was good inspiration. I'm trying to shed some pounds and I started in the same way, just by cutting out the junk and drink, I haven't changed my diet much yet, other than reducing my portions.

Started running a few weeks back as well and have lost 3kilos in about 3-4 weeks. Was doing it for the summer, but have started to enjoy the running so intend to carry it on :)

The best motivation is seeing the results, so I'd imagine your motivation is sky high. Keep it up !!
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congrats on you mate, yeh your right results are great motivation and im buzzing at the moment.
 
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