[Closed] 10 weeks AND 10KG to Loose (1st 8lbs in oldmoney) Anyone fancy a challenge?

So that is 2.2lbs a week? Unless you are a big boy barry that is going to be hard to achieve.

AIDs?! 😆

just don't eat and sit in a sauna.

that is going to be hard to achieve

Bit of a challenge then?

Yep, 'tis gonna be hard but eat less train more and all that.

Just over 1000 cals per day deficit. That should be doable with some discipline and activity assuming the weight you want to lose is all excess.
Hora - you really are a cock!

Too much - half your target if you want to keep the weight off

Well I'm 77Kg so loosing 10Kg I would be classed as anorexic 😉 Good luck though 🙂

i lost 25 KG in 3 months, i was quite the porker tho !

I'm up for that, for the neigh sayers 1kg a week is fine, it wont all be fat but theres no harm in loosing some under used muscle mass as well, and you can limit that by working as many different muscles as possible and making sure protein is a big component of your diet.

As long as you dont crash back to your old diet straight away and just up the calorie intake and maintain the excercise at the end theres no reason why the weight wont stay off. but yes, if you go back to old habits after crash dieting, thats bad.

I reckon you'll end up too knackered to train if you pursue that sort of weight loss per week

Why do you say that Tandem? If he loses the weight and then maintains an equal calorie balance, he won't put it back on.

Maybe this will help?

http://www.marksdailyapple.com/primal-blueprint-101/

...someone linked to it on another thread a while back...seems 'kinda' interesting.

I'm 67kg, I'd probably die.

Good luck though, I've dropped 8 kilos in 6 months, if you're carrying a fair bit to start with then it's doable.

What's happening in ten weeks?

meeting your new internet girlfriend??

I've got 1 stone exactly to lose by the end of June.

So i'm in.

That will put me under just under 10 stone, so it's going to be very hard for me as it's my last bit to lose.

The recommended rate to lose weight is 1 lb per week as the research shows that that is the optimum rate because of metabolic effects. Lose weight faster you are more likely to regain the weight afterwards.

What's happening in ten weeks?

I'm doing the South Downs Way BHF randonnee.

Really don't fancy the extra weight up all them climbs 🙂

Lost 10 kilos so far another 10 to go and BMI will just edge into the healthy range

So that's

Me
thisisnotaspoon
Chucky (aka Vortex Racing)

so far

and a load of 'naysayers' to prove wrong 😆

I'm doing the South Downs Way BHF randonnee.

You probably don't want to be crash dieting then.

I'd focus on training to ride more, and on not over-eating to compensate for the extra exercise (eating a load of cake and energy drink because you've ridden for an hour).

I don't think 2lbs per week is really a crash?

Any (non Wikipedia) links to the peer reviewed and published research Tandem?
According to my course work, your figures are very conservative and I'm particularly interested in what you have to say with regard to "metabolic effects".
I have some awareness of the subject through Uni' studies and a condition I take medication for.

If you're that close to it Chucky, you need to be keeping a very close watch on your performance and be sure it's excess fat you're losing and not muscle.

It can be done, but it's hard work - you're very clearly "on a diet", rather than just cutting down a bit.

Cheers Monksie, is the best way to just keep the heartrate under a certain amount?

as well as eating the right things

Monksie - its what I remeber from what I have learned over the years.

http://www.nhs.uk/chq/pages/851.aspx?categoryid=51&subcategoryid=165
says gradual at 1-2 lb a week.slowly off slowly back on .

Metabolic eeects ( again from memory) is the risk of putting your body in starvation mode where you lose muscle bulk as well - and then when you stop dieting your body stores every calorie it can

Only from memory tho

Eat the same, exercise more.

I'm in, but will aim for 5kg in the same period 🙂 12kg already done since 1st Jan and the loss rate is slowing down now 🙁

It gets exponentially tougher to balance the nearer you get to your absolute optimum Chucky. Certainly most of your training needs to be in lower zones but hard sessions of your training (which should make up about 30% of your training) should be really hard, dynamic, muscle stressing specific followed by a day or so of virtually complete rest with heavy bias of protien intake. Critically, during these sessions, protien heavy intake will help massively as protien is leached from the cells madly [b]during[/b] this kind of exercise and taking protien during will vastly lessen recovery time so that you can get back into your low zone work sooner with less discomfort, thereby making your subsequent sessions more effective.
A good indicator is too find a short, hard, steady hill - on or off road that you can beast up once a week and track your heart rate, time taken and how hard out of ten you percieve to have worked to get up it.
Any significant reduction in time, increase in heart rate or perceived effort should result in some prolonged rest. Most of all though, eat well.

I'm with TJ on this one, I reckon you'll be too knackered to do the ride after 10 weeks of what it would take anyway. Which is the point rather than the weight loss for the sake of it I take it?

Halve it I reckon - 5Kg = around half a posh bike weight so that'd be noticeable on the ups, and the extra work you'd need to put in to drop that much would turn you into a hill eating monster.. remember to taper the week before though, I'd mark that out of your schedule and block book days eatig pasta and porridge.

Monksie - all that stuff about protein you have there is a bit odd.

Protein leeched from cells? I doubt it very very much

Tiger6791 - Member
So that's

Me
thisisnotaspoon
Chucky (aka Vortex Racing)

so far

and a load of 'naysayers' to prove wrong

You do know the STW Fatclub is running again.

http://www.singletrackworld.com/forum/topic/18-bikes-fat-club-2010-anyone-interested/page/13

The way it was described to me was that the burning sensation after a heavy session was a combination of cells dying from the lactic acid and cells dying form physicaly being pulled appart. If theres enough protein and energy to rebuild them they get rebuilt (stronger), if theres not they get absorbed into the blood and you loose muscle (the problem with dieting).

1kg/week is at the high end of whats recomended, but equaly, I don't think the average STW'er is a 4% body fat race wippet!

Bessides it's a target, if I actualy manage it I'll be verry supprised. My plan is just to use it as motivation and take the singlespeed road bike out on a low gear for an hour each morning and evening.

says gradual at 1-2 lb a week

2lb = 0.907 kilos

so in essence by trying to telling the OP that he is wrong, you are actually telling him he is right?

Have your tonsils removed and lose 10kg in a week! 😆

I'm in, I'm back to just shy of 100kg now, after making steady progress from the start of the year with the STW fat club, but I don't think that's visible/enforced enough to keep me motivated.
I'm already doing about 4-5 2hr+ medium to hard effort rides a week though, so I my only changes will be eat less and maybe try working on my core where I'm carrying weight I can't shift.

You know what TJ - what do I know? Ignore me. I have an academic and personal interest in keeping up to date with research in a wide area of sports science and inparticularly physiology.
You have stuff you've read - no competition. I know when I'm beat.
Your changes in opinion and back tracking give me whiplash.

jam bo - Member

says gradual at 1-2 lb a week

2lb = 0.907 kilos

so in essence by trying to telling the OP that he is wrong, you are actually telling him he is right?

I went and check some data as my earlier post was from memory - and wheen what I had found did not completely match waht I had posted earlier I posted it as a correction.

Monksie - please explain how protein can leach out of cells - that really is utter pish.

TJ - but nowhere in that post, admitting that you were wrong and the target set was actually achievable and healthy?

Go on then, I'm 5'7" and 12st10lb after poo and before breakfast. I do think I'd climb better if I wasn't so heavy.

I'll go for 11lb in 10 weeks, I've not been 11 stone something for years.

Hmm 10kg in 10 weeks, I'm up for that, count me in 🙂

Piece of cake...avoid this! 😉

10 weeks, 1 week - 1 kg.

Ride 3-4 times a week for over an spin.
Cut back 500kcals.

Just don't over do it that you have little enrgy to train or keep your immune system on top.

I've plenty to spare, so count me in.
How you going to track this thing then...?

lrd:
I do think I'd climb better if I wasn't so heavy.

Yeah, but you will be slower on the descents 😉

I've gone from 12.4 to 11.8 but stayed at this level for months now. My fat scales say I'm at 14% which seems a sensible level but 11 stone seems a good riding weight for my 5'11" so want to get that.

Yeah, needs someone chasing it/us 😉

I think, having lost 10kg, trying to lose another 10kg in 10 weeks, you're asking for trouble.

YOur body is going to prevent you from shedding even more weight and you'll likely lose muscle mass as much as fat, if not more.

Meaning you'll be even worse on the hill climbs; your heart is a muscle if you'd forgotten.

YOu'll also be training on an empty tank, a rubbish way to train, or try to train, for a mtn bike endurance event.

If no one else is going to do the admin I'm up for doleing out the ritual humiliation to the fatties amongst us each week.

E-mail me your current weight and your 10 week target (or I'll use 10kg/10 weeks as a default). If you've got it, body fat% as well.

thisisnotaspoon@yahoo.co.uk

Weigh ins are due on Tuesday mornings.

@thisisnotaspoon

Is it not worth having a word with Ian Pinder who took over STW Fatclub? Or is this just a short term thing?

Depending on what weight you're starting on, it should be fairly easy.

A mate went from 80kg to 70kg in under 2 months, doing nothing but 2 or 3 boxing sessions a week, a bit of running, and watching what he ate.

So far then...

Me
thisisnotaspoon
Chucky (aka Vortex Racing)
tiger_roach
Swift
takisawa2
TheDoctor
AndrewBF (5kg)
lrd (5kg)

Weigh ins on Tuesday (starting tomorrow) email thisisnotaspoon thisisnotaspoon@yahoo.co.uk

paleo diet should do it. google 'hunter/gatherer diet' or somesuch. if you exercise intensely you'll get good results with no lean muscle loss.

you may have to learn the meaning of the word [i]ketosis[/i] though, although some researchers suggest those concerns may not be well-founded.

I can fluctuate 3kg in a week in either direction. I'd love to lose 10kg in 10 weeks but my weight is so unstable that it seems mad to measure it!

I'm in, I'm 90 kg and 5ft6 nearly as wide as I am tall. I should be more like 68 KG, but losing 10 KG would be a great start. How do we proceed?

monksie - Member

You know what TJ - what do I know? Ignore me. I have an academic and personal interest in keeping up to date with research in a wide area of sports science and inparticularly physiology.
You have stuff you've read - no competition. I know when I'm beat.
Your changes in opinion and back tracking give me whiplash.

monksie, didnt you know, TJ is the STW expert on everything, how dare you even question him. In my experience he knows the most about engineering, human biology, sociology, mental health, fitness and law. I'll remember some more areas of his excellence when I've had time to get over the magnitude of his greatness in just these few areas. I think he is a polymath which is why he is so incredibly successful.

Is it not worth having a word with Ian Pinder who took over STW Fatclub? Or is this just a short term thing?

Short term thing, if your still fat in 10 weeks that's your problem! I'm just after a 6-pack for the beach 😀

I am/was on the STW fat club but the weigh in day wasn't convenient for me and I generaly lost interest early on.

MMMMMMMMMMMMmmmmmmmmmmmmmmmmm.............................ketosis

Ok, i am in for a short term thing. Could do with dropping 4KG in 4 weeks 😉

Will email tomorrow.

Always been curious whether cutting my carb intake would actually make much of a difference to weight loss and training ability. Only ever going to be short term tho as love cake too much.

Right my plan is to carry on what I'm doing (it's kinda working, 10kg so far)

Thats ~1750-2000 cals per day

Running 20-30 mins 2 times a week.
Turbo 45-60 mins 3 times a week.
Game of squash once a week. (Time allowing)
Bike 2-3hr ride once a week (alhough injured at the moment so upping turbo time)

All of this apart from the Bike ride tends to be at over 80% Heart rate so gonna try and calm this down to burn fat

I'm in, i have also taken over the admin from stw fat club so we will be back up to speed next week.

Righty, for those of you who haven't e-mailed me, and don't have visible e-mails, make sure you ping me one tomorrow morning.

Let the piss taking and fattist abuse begin. 🙂

Will mail you in the morning TINAS, post pi$$, but before breakie and dump.

I got the email and resent being called a fatty. I am big boned!

Oh and will have to leave the fat % off as have no way to test.

Just been weighed and as like a few others i'm 5'6'' and (according to Hospital scales a smidgen under 13 stone). Room for another hobbit??

Need to ride more and eat less, tho in my piteous defence had carpal tunnel op 16th March which has kept me off bike for while....

Oh and will have to leave the fat % off as have no way to test.

same here jamie

body fat % was just out of interest to see if this quick diet malarkey really does just loose muscle or whether we actually shift some ben&jerries from our collective waistlines.

If it turns out we all loose 10kg of mucle each and end up in a worse state than we started the result will be quietly buried and not seen in the light of day. If however its all bye bye blubber, then we can collectively mock TJ. Nothing like a bit of scientific research ehh?

Email recieved.
Will get on the weighbridge in the morning.

I once worked on the development of an accurate body fat analyser for a large UK pharma. Eventually they dropped it because they are not in in any way accurate. They are wildly out so don't believe any of it. The only really accurate way to measure body fat (i.e. within about 10% error) is a combination of water displacement to measure volume, accurate body mass, calipers to measure body dimensions and MRI with hours of image analysis to estimate proportions of bone/organs/muscle/fat/fluids/tendons/and gawd knows what other tissue.

@Toys

That is why i have never invested in anything like that. I suppose the only consolation is that even though the initial reading is wrong, subsequent readings give you an accurate result based on that lie.

Or is this wrong?

Say the first result was 14%, despite that being inaccurate if you measured next week and it was 12% would that be a actual 2% drop or would all readings be wrong?

Think those things work on conductivity don't they - so presumably your water content/palm sweatiness would affect the reading?

All I know is I was so buff and manly (ahem) that the one in boots wouldn't give me a reading...

Nope, any perceived accuracy or consistency is just coincidence. Honest. I worked with a professor at Sheffield Uni who developed a body fat circuit for us, he was an expert in measuring electrical signals and resistance in the body mostly for heart monitoring apps. This was his lifes work, and he told us at the beginning that the concept of electrical resistance measurement of body fat was bordering on bunkem but we paid him to look into it further anyway because the Pharma co wanted a device.. Anyway he proved comprehensively that it was just impossible as the variation in the body from day to day, and person to person (water, skin conductivity etc etc) enormous.. The commercial ones available at the time were also tested rigorously. They all use the same ish method to measure resistance and many have fudges built into them to correct all readings to be within an acceptable range (like 5%-35%). The actual raw unfudged readings varied from next to nothing to nearly 100%. So it's frankly bollocks.

Well mine says I'm arround 20kg of fat and never varies by much, which is probably an over estimate, but not wildly. If I can ge that down to under 10 I'd be happy and might encourage me to trim it right back to the magic 4% next year.

Maybe we could just grab the offending 'spare tyre' and see how much it fills the hand.

You know, the same way we measure womens puppies 😆

The doc's rely on caliper measurements so it's seems like a fair idea.

toys is probably right, my scales seem to give a different reading for body fat% based on how fit you are, if you tell it your fit it knocks 5% off your body fat :p

Interestingly, we did this locally here 3 yrs ago. As it turned out, only 2 in 5 had their height down correctly, which surprised me somewhat.

Up against the wall, no shoes or socks, have someone else trace a line / make a dot (whatever) on the wall, then measure that. I wonder how many are wrong? The older you get, the shorter you become. I'd lost almost 1/2 an inch since my early 20's it seemed! (5:10:5 down from 5:11)

I wanted to lose 1/2 stone - get me to 10.5 stone. Been riding on and off road 5 or 6 days a week since February and have managed to put on 1/2 stone 🙄

My problem is I lack discipline when it comes to beer and wine. That combined with wanting to eat the cupboards bare after a long ride have conspired to make me fitter but heavier. Typical.

That combined with wanting to eat the cupboards bare after a long ride have conspired to make me fitter but heavier.

I am the same. The other week i did a 10k with mates who are leaner than me and i finished in 41:59 and the closest of them to me was 46mins.....and yet my cake habit means i am the one who looks like they have driven there to cheer everyone on 😉

toys19 - Member
The only really accurate way to measure body fat (i.e. within about 10% error) is a combination of water displacement to measure volume, accurate body mass, calipers to measure body dimensions and MRI with hours of image analysis to estimate proportions of bone/organs/muscle/fat/fluids/tendons/and gawd knows what other tissue.

I thought DEXA scanners were pretty accurate these days? Mind you, not everyone has one lying around... 😉

monksie - if you are going to be quite so rude about something I say then you should explain some of the utter crap that you do say.

i too have an acedemic and professional interest in nutrition nd I do not say such clear rubbish as this.

Critically, during these sessions, protien heavy intake will help massively as protien is leached from the cells madly during this kind of exercise and taking protien during will vastly lessen recovery time so that you can get back into your low zone work sooner with less discomfort, thereby making your subsequent sessions more effective.

Please explain how protein can leach out of cells? that really is utter pish. Like much else of what you say. Typical amateur who has no understanding.

TJ did you just come back to this thread to stir trouble, you've already made that point about monksies post on page 1, no need to come back to the thread to kick up the same argument.

I thought DEXA scanners were pretty accurate these days? Mind you, not everyone has one lying around...

Caveat. I am an engineer not a biologist, but I did learn some stuff pretty fast on this project. I was doing this 10 years ago. A quick google of [url= http://http://en.wikipedia.org/wiki/Dual_energy_X-ray_absorptiometry ]dexa scanners[/url] shows that they can do body fat reasonably well but it does depend quite strongly on hydration level. Looks like a nice technique, I agree with you not everyone has one lying around.

You'll never achieve this with a resistance measurement method.

I see the Bully is Back. TJ why can you not at least practice what you preach?