commander

New wheels meaning new wheels.....zipp 808's......sweeeeet

Bahtatboy

After 2 months of false starts and bugger-all progress, I am resolved to actually make a difference this time...Family comes out in 33 days.

Following the KISS principle:

Training
Alternate daily between weight training and HIIT, plus at least 30 mins walk each day. One day off each week.
Nutrition
Eat 6 or 7 times a day. Each time about 20-30g of clean protein, plus low GI carbs (so no bread, pasta or fruit (except frozen fruit after workout)).
No processed food (apart from protein powder). Only eat that which grew, walked, swam or flew, in more-or-less its original form (ie not processed).
Large glass of water every hour. Limited caffeine.
Booze only once a week.
One "free" day each week.
View every "meal" as an opportunity to progress--is what I'm putting in my mouth going to move me closer to my goals or not?
Supplements: Multivits, garlic, ginseng, omega 3&6, creatine.
Goals
No cheating in next 33 days.
Significant shrinkage of my spare tyre.
Not interested in weight--how my clothes fit is the best indicator.

Today (so far)
Upper Body Workout
Protein shake (protein powder, oats, honey, apple vinegar, frozen strawberries); 2 eggs; peanut butter; small tins of sardines in tomato sauce; lots of water; one small cup of coffee.

Wish me luck

kittycat1

Good Luck Bahtatboy- I am at a low point, having worked like a dog and been good diet wise all week I have somehow managed to put on weight this week- I really have had enough! seriously contemplating a gastric band now, **** its depressing.

lionheart

You need more sex. Seriously.

kittycat1

Yes Lionheart I am very aware of that!

Blue Cat

commander

What exercise did you do??

kittycat1

two heavy sessions of weights- just over an hour each, two walking/running sessions- 1 1/2 hours each and one 1 hour swimming session. You know when you feel you are working bloody hard and just appear to be going backwards, makes me so ****ing depressed.

commander

stop worrying. Don't weigh yourself weekly. One a fortnight max.

If you are lifting weights, you will initially see a rise and then you will tone and long term you will lose weight.

Do you feel better for doing the exercise??

Don't get hung up on a set of scales. Give it a few months and wait until your friends start commenting how better you look etc.

You will get there.I'm 100pc sure of it.

Now give up smoking!!

kittycat1

Due to give up smoking 1st April! So I will officially have no vices left, i dont drink, don't smoke, don't eat anything bad, well and having lionheart tell me to have more sex is just depressing frankly! Urgh Im going to go and kill myself!

Yes I feel better for doing the exercise - I just want to be thin!

commander

Last heavy sessions this week in preperation for Ironman South Africa.

Just had a 1hr cycle and a 3h (35Km) run. Legs a little sore now.

Feeling good and my race weight of 82Kg looks achievable

Bahtatboy

Your weight is (almost) irrelevant. By far the best barometer is how your clothes fit.

Is your "good diet" really clean? Although there's more than one way of achieving fat loss, the real experts at it (ie those who get down to single-digit bodyfat) cut out all carbs other than the low-GI ones: so no bread, pasta, croissants, white rice, bananas, fruit or anything starchy. Lots of low-fat protein, moderate amounts of low-GI carbs, moderate amounts of good fat (eg olive oil, oily fish), and loads of water.

And remember, when your body is burning fat, it burns all three fat stores: the fat around your internal organs, the fat in your muscle, and the fat under your skin, and therefore much of the fat loss is not visible. Muscle is about 4 times the density of fat, so if you're building some muscle from the weights and the protein, and burning the fat from raised metabolism, you might well not lose weight--but you'll be burning fat, which is the objective.

If you're exercising and eating right, just stick with it and ignore the scales.

Good luck

Cape Blue

I agree with everything you are saying above about carbs and burning fat, but muscle is only around 18% more dense than fat, not 400%.

commander

So, to round things up:

1. Scales are shit, use them very occassionally

2. Eat healthy. No need to get all tangled up in the science of it all, it just complicates and demoralises. Eat a balanced diet.

3. Exercise regularly, which you seem to be doing.

4. Be patient, stick at it. The improvement is happening from day 1, you just don't know it yet.

5. You can do this, really, you can. And this can be done without living the life of a saint.

6. Keep notes of your exercise and pay attention to your bodies ability to adapt and aeroboically improve over time. You will notice this 1st.
If you try some running/walking (doesn't matter which), slowly increase the distance.

7.Try to make it a lifestyle aspect of your whole being, not a punishment or something that you HAVE to do, this is easy, as soon as an old pal comments or the once tight pair of jeans now feels a little slack..you will be motivated

8. Soon as your clothes are a little baggy...chuck them..every single item. You won't be needing them again..

Autonomy

Agree with a lot of the above.

3 years ago I was 82 KG and 5 foot 7... not good.

2 years ago I got down to 75KG and then went back to old habits but kept the same weight.

Another diet went to 72.5KG.... stopped diet.

Jan 2011 was 75KG - started following primal diet (in brief, like Bhaty, low carbs, no preprocessed food, etc). (http://www.marksdailyapple.com/primal-blueprint-101/)

Now 70.5KG and loving the foods - aiming for 68KG and look like I'll get there.

You can weigh everyday but be aware that it varies, use an average unless you want to get depressed.

Find a diet that is satisfying - a diet should be a lifestyle, not a temporary step to achieve a weight goal.

Exercise is important, but only 20% calories gain at best, cut carbs to achieve fat burning, occasional fasting helps kick start weight loss, etc etc

Good luck kitty - it is possible....