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You might just be a lazy git however 🙂
Indeed I am... but willing to change, if I can 🙂
OK then... lets do this thing!
going to do a weigh in today and take a before shot, shall take a new one each day and put it together as a timelapse (if I can figure out how to do it easily!), hopefully will see some noticeable improvement by the end... 6kg is just a random number, what I'm really looking for is a fairly noticeable redection in body fat, less chubby cheeks and spare tyre would be nice 🙂
Foodwise, what am I best eating each day? I'm obviously going to feel hungry, but what things should I be eating to help combat this? Not looking to starve myself here, just a good balanced healthy diet that will help/encourage the fat burning...
I can send you a foodstuffs guide and monitoring spreadsheet that worked for me if you like?
mail me at work via [url= http://www.aed.eu.com ]www.aed.eu.com/contact[/url]
[i]I'm obviously going to feel hungry, but what things should I be eating to help combat this?[/i]
Get used to being hungry, it's not going to kill you. (never fails to amaze me how overweight westerners react when you tell them they can't eat 3 squares plus snacks every day and still loose weight)
[i]Not looking to starve myself here[/i]
Really? how else d'you think your going to loose a significant amount of weight in such a short time frame?
[i]just a good balanced healthy diet that will help/encourage the fat burning... [/i]
there's no such thing as a 'fat burning diet'. Look it's ALL about the numbers OK? the 200-300Kcal a day that you can actually control (most of the 2500Kcal your body uses goes into maintain stuff like brain activity and organ control-in other words stuff you can't influence)- it essentially doesn't really matter what you eat. If you had 500Kcal of doughnuts or 900Kcal of veg a day, you'd loose more weight eating the doughnuts. Diets are pretty much unhealthy anyway but for a short time it's Ok, so stop worrying about it.
LMAO at bigrich comment!
Then I cried a little as I realised it was all true.
I just removed 4.1kgs of leag weight correctors from my boat - holding it in one hand I now realise that 6kgs is a LOT of weight to lose 😯
zed, why do you think that doing push-ups is the answer?
for me or for phycle?
For me, I'm not massively overweight but I want to get fitter. The one hundred push ups is a challenge and it'll burn some fat for sure. Combined with that I've also stopped drinking (just sort of happened, wasn't planned), eat less rubbish, eat less in general and walk a lot more.
For phycle - why not? It's something he can do at home and it costs nothing - no equipment needed etc. Plus it will tone him up too, make him feel better about himself, he'll be stronger etc etc etc (same goes for me)
I don't think it's [i]the[/i] answer - just thought it may help?...
@OP just eat healthy and avoid fatty food, eat protein and probably no more than 2000kcal a day 30g fat and just do 2 long rides and one super fast short ride.
You'll drop the weight until your body adapts-after 6kg eat healthy/normally again and just ride longer and faster.
Soup and intervals.
Psychle, I'll send you a plan that will work, if you post up everyday what you did and what progress you're making?
Psychle, I'll send you a plan that will work, if you post up everyday what you did and what progress you're making?
You're on iDave... have started today already, just back from 2hrs in the gym (an hour spinning away on the bike at around 130bpm, then 500m jogging intervals for 3km, then into the pool for around 30 minutes of light/cruisy laps), feeling pretty good... now to resist eating myself silly this evening 😆 97kg on the scales before the workout 🙁
You sound like a fat bastard - I'd have thought it would be entirely feasible 😉
I'm tempted to post my initial 'before' pic that I took today... though a full frontal shot of me standing against a white wall in my jocks might shock and horrify! I think I'll wait till the end of the 3 weeks for dramatic effect 😉
iDave, i'm in too if you don't mind too much. Been reading your diet plan the last few days and was going shopping for that tomorrow anyway. I've gained about 18kg in the last 2yrs and want rid! My weight stabilised around 100kg about 9 months ago. Since then it doesn't seem to vary at all.
My diet isn't particularly bad, I just eat too much and at the wrong time.
My appetite is my worst enemy, I seem to be almost continuously hungry. My job is pretty physical most days but all anaerobic.
I've tried maximuscle promax diet shakes this week as meal replacements for lunch. Seems to work well as I don't feel hungry untill tea time and lost about 1.5kg
I'm no expert have no qualifications, but this is what I'd do...
It's not just about how much you do in a day but frequency too...
Weekdays
Pre work - go for a swim (if not possible go for a run 2-3 miles)
Lunch - gym - alternate high intensity spinning classes and bodypump style clases.
Afterwork - low intensity cardio. If in the gym use as wide a variety of machines as possible. If your legs can handle it and you haven't done a weights based classed try and fit in some compound exercises like squats.
Saturday - go for a massive bike ride 4+ hours.
Sunday - rest with a gentle hours swim.
Concentrate on protein for your calorie intake.
Howdy iDave, happy to be your guinea pig if you're up for it... drop me an email if you get a chance, times a-wasting! 🙂
Step 1: give up any meat or beer for a month, no exceptions (Bill Clinton lost 23lbs this way in time for his daughter's wedding).
Step 2: instead eat this routine every day, monk style - it's about 1300 - 1600 calories per day, if you're cycling for 40 minutes daily you need 2900. On this deficit you'll lose a stone in a month, more than.
BREAKFAST: porridge and sugar/maple syrup
LUNCH: one apple, one banana, a lot of broccoli and/or carrots (boiled), and half a large frying pan sized omelette.
Said omelette contains:
- 2-4 eggs (how hungry are you?)
- one large potato or two small ones (sweet potatoes are tastier)
- 30g cheese, melted on top under a grill after you've mostly cooked the omelette
- 80g red kidney beans
- 1 and a quarter onion, chopped and fried, or 1 onion and some spring onion, depending
DINNER:
- repeat lunch.
Also an entire loaf of carrot cake/banana bread with 6oz flour and 6oz sugar is permitted each week (about 1300 cals), and you'll still lose most of a stone in a month.
That is actually quite a lot of food, three large meals a day, and not very many calories although it does get repetitive. Begin by having 2 eggs, 30g cheese, and one small potato in the omelette - then ramp this up a bit once you've lost the weight you need. Then, throw in a $hitload of white meat and fish, and even more broccoli, from about February time and bang you have a race-ready XC physique for next season.
Cheers for that JHW, appreciated. Sounds like a good plan, only hassle is that at work I don't have access to cooking facilities, so omelettes and the like are out (unless I pre-cook in the morning and eat it cold, something like a frittata or quiche I guess?).
Here's what I've been up to so far... all exercise has been with a target HR of around 135-140, so moderate intensity...
[b]Sunday[/b]
breakfast - 1.5 cups of Fruit & Fibre cereal + 1 cup 2% milk
lunch - large sushi pack from Tesco (500cal according to the pack)
Gym (evening session, pre-dinner) - 1.5hrs or so - 40 minutes on the bike, 2.1km running (500m run @ 11km/hr, 200m walk at 6km/hr), a few light reps of free weights, then into the 25m pool for some laps (not many, 20 x 25m at an easy pace, more a warm down than anything else). According to the Polar HR watch this all burnt around 750kcal, though I know this isn't that accurate. Weighed in at the start, 96.8kg... at the end, 96.2kg, so drank a pint of water!
dinner - 3 high quality 100% pork sausages (quite low fat according to the packet) + a big bunch of salad with lemon dressing.
[b]Monday[/b]
breakfast - 1.5 cups of Fruit & Fibre cereal + 1 cup 2% milk
lunch - pile of salad (spinach, lettuce, beetroot, tomatoes) with vinagrette and olive oil dressing + 200gm chicken breast. Apple.
Gym (evening session, pre-dinner) - pretty much the same as Sunday night, though a bit more swimming (25 x 25m at a slightly higher pace). Weighed in at start, 96.2kg, weighed in at end, 96kg (drank more water during the session!). Again, according to the HR moniter, this was around 700kcal burnt.
dinner - the other 3 snags eaten cold after the evening gym session (after I got home at 10pm!)
[b]Tuesday[/b]
first breakfast (before gym) - Muller corner yoghurt (230kcal) and a shot of espresso.
Gym (morning) - 40 min on the stationary bike, approx 23km apparently... then 30 x 25 laps in the pool, around 550kcal burnt. weigh in at the start 95.2kg, at the end, 94.8kg...
second breakfast (after gym) - 1.5 cups of Fruit & Fibre cereal + 1 cup light soy milk (all that was at work!). Big cup of coffee, 1 sugar and some 2% milk.
Soooo... from 96.8kg on Sunday afternoon to 95.2kg Tuesday morning, 1.6kg variation... a fair bit is going to be water loss I suppose, but some is going to be actual fat loss yes?
Feeling pretty good at the moment, a little stiff but will work on stretching more, don't feel [i]that[/i] hungry, maybe a little light-headed, but it is a big increase in my activity levels in just a few short days! So far so good, I reckon I'll be able to keep this up for the next 19 days till my wife gets home, I reckon there'll be a noticable difference in my appearance/physique by then 🙂
intestinal worms?
eat what you like the weight will drop off
Make sure you drink at least a full 2 litre bottle of water each day.
Plus 500ml for each hour of sweating in the gym?
And seriously... try and do more than 1 bout of exercise a day.... it has been proven to further increase metabolism.
Oh and chew gum all day everyday to further increase your resting metabolism.
If you hit the gym/bike hard you'll just gain a bit of weight in 3 weeks. It's not enough time for your body to adjust.
At least, that's what happens for me. If I change exercise radically then my weight goes up for a few weeks (not entirely sure why) but then starts to come down after that if I keep it up.
I reckon dietary change is going to have more impact, especially if you are a right fat loafer to begin with.
2nd breakfast? What's that all about?
On an average day I eat -
B'fast - small bowl of cereal/ semi milk
Lunch - Banana, Apple, Yoghurt, Cereal Bar
Tea (I'm common) - Pasta/ veg and fish/ rice dish + Yoghurt
Black Coffee/ Chai tea throughout the day
An average day will include either 2 hr road ride or 4 - 8 mile run. May have a cereal bar or some toast after exercise and try not to eat after 8pm.
I weigh between 75kg and 80 kg at 6'3" depending on whether I've had a flash meal and or some booze.
Get used to being hungry, it won't kill you to be a bit peckish for an hour or so and stop eating so much!
Here endeth the lesson ...
Good luck fella, I should be joining you.. 😉
Will point the wifey towards this when I get home (she's runs a Sports Science / Physiology / Biomedicine etc degree course).
[i]Fruit & Fibre cereal Muller corner yoghurt pork sausages (quite low fat according to the packet)[/i]
I do know she'll say drop these though (too much sugar / salt / fat / sh!t) in favour of aforementioned porridge (maple syrup if you need it) Bio Youghurt (i.e. Yeo Valley) and non-processed meat (chicken, fish - i.e tuna steak would be a good alternative to sausages)
Looking forward to reading progress (not so sure about the pics!) 🙂
Monkeenuts isn't eating enough. Don't listen to him.
So far so good, I reckon I'll be able to keep this up for the next 19 days till my wife gets home, I reckon there'll be a noticable difference in my appearance/physique by then
Most importantly of all, make changes that'll be sustainable long term, plan to change the way you eat for good not just for the next 19 days..
As we all know it's easier to put on than take off. We don't want you coming back here after Chrimbo weighing 110kg!
And seriously... try and do more than 1 bout of exercise a day.... it has been proven to further increase metabolism.
Will be doing a morning and evening session from now on, plus maybe a midday spin if I can extend my lunch to an hour...
Make sure you drink at least a full 2 litre bottle of water each day.
working on 4-5 pint glasses a day 🙂
Most importantly of all, make changes that'll be sustainable long term, plan to change the way you eat for good not just for the next 19 days..
That's the plan mate, this is a super-kick start program, been meaning to do it for ages, having the wife away has just given me the impetus... I could either sit at home and watch TV, post on STW and eat shit food; or get out to the gym and on the bike as much as possible and make a change that I've been putting off for ages! Used to be a pretty fit triathlete, time to get back into it 8)
Currently munching on a handful of strawberrys and rasberrys with some low-fat vanilla yoghurt (whereas last week it would've been an almond croissant most likely!....) nom nom nom 🙂
Oh and like Molgrips says... you may gain weight, so..
Take a full set of measurements..
Calf
Thigh
Hips
Waist
Chest
Neck
Upper arm
You can measure your success in inches not just kg! I'm sure it's the inches that your Mrs will appreciate! 😯
Oh and like Molgrips says... you may gain weight, so..Take a full set of measurements..
Wait till you see my super dooper 3 week time-lapse photo animation... that should hopefully show any improvements 🙂
Re your query in relation to cooking facilities at work - yep, I cook both my lunch and dinner the night before. It is a major drag (it takes about an hour but I'm slow at cooking) and the omelette is cold the next day.
Also where I said 1.25 onions, I meant 0.75 onions - otherwise they will be very oniony!
Wait till you see my super dooper 3 week time-lapse photo animation...
I'll be happy with a list of measurements, thanks! 😆
you hit the gym/bike hard you'll just gain a bit of weight in 3 weeks
I doubt it.
The best 'diet' I ever did was the 2008 TransWales.
50 offroad miles a day (2000m climbing) for 7 days
I ate as much as I could possibly get into me: Huge fried breakfast + porrige, lots of energy drinks and bars, baguettes, cake, biscuits, fruit for lunch, 2xchoc bars at the finish nearly every day, huge dinner + pudding.
I got sick and tired of eating.
I lost 1/2 stone in a week.
And when I got home, I could rip up any local climb like it didn't even exist, I felt sooooo strong!
It is entirely possible to loose 6kgs in 3 weeks, I know because I have done it myself.
It just isn't very good for you, and you will struggle to keep it up.
There is no magic trick, exercise lots, long road rides, eat FA, minimise bread, pasta, potatoes, learn to love carrots.
Drink lots of water, get loads of sleep.
It will hurt and you will start to ride slowly past bins, thinking you can smell bags of chips in them.
Are you sure you want to do this ? Why not just buy new jeans and stand in front of her saying you have lost weight ? Get a new haircut, sort out that nose and ear hair and shave your back. Shower more regularly and wash those trainers. Learn some new jokes and clean the house from top to bottom, including throwing out your 3 cupboard t-shirts from the 80s collection.
There you go sorted. I'm on a roll today... Hmm, rolls...
[i]dinner - [b]3[/b] high quality 100% pork sausages[/i]
Should have just had the salad...
[i]Currently munching on a handful of strawberrys and rasberrys with some low-fat vanilla yoghurt[/i]
Stop ****ing eating...
The whole point of the exersize is to lose weight isn't it? You will achieve most of this through [b]cutting back/out[/b] on your food intake, not replacing one piece of food, with another bit of food, OK?
The whole point of the exersize is to lose weight isn't it? You will achieve most of this through cutting back/out on your food intake, not replacing one piece of food, with another bit of food, OK?
Point taken... though, I do have to eat something, so making sure it's healthy and low fat (and in moderation) is a plus right? Given that I've just launched straight into this with no buildup, it's a big change for my body, so don't want to shock it too much in the first 2-3 days 😆 . Will be transitioning to something quite like JHW's plan over the next couple of days, fear not 🙂
dinner - 3 high quality 100% pork sausagesShould have just had the salad..
Or eaten the sausages raw.
Point taken... though, I do have to eat something, so making sure it's healthy and low fat (and in moderation) is a plus right?
Right, now you're approaching the crux of the matter. Yes it's eat less and move more, however actually achieving this is pretty difficult. So you end up trying to devise a strategy to help you achieve it, and this is where all the complexity lies.
How many strawberries did you eat? It isn't going to make any difference TO YOUR WEIGHT if you switch an afternoon choccy bar for half a punnet of strawbs.
Furious masterbation doesnt work. I am living testament to that.
Maybe you weren't angry enough when you did it.
How many strawberries did you eat? It isn't going to make any difference TO YOUR WEIGHT if you switch an afternoon choccy bar for half a punnet of strawbs.
probably 6 strawberries and 6 rasberries with around 220ml of yoghurt (85kcal/100ml, so around 190kcal)... so, so far today I've had around 650kcal I'd guess?
Don't worry, the sausages were the last to be eaten for a while, they were in the fridge prior to this whole idea being hatched, seemed wrong to throw them out!
Strawberry = 5kcal (about)
Raspberry = 1kcal
So your snack contained 220kcal ish which is more than a bag of maltesers! Much better for you tho of course.
Not really much better for you its still just sugar. Just stop eating ok? Why did you have the fruit? You don't need it it's just 200Kcal you'll still have to work off later. You need to be down to about 500 for the Whole day to be getting any where near losing the weight you want to
Not really much better for you its still just sugar
It's natural sugar which has a low GI and is not bad for you. It also has loads of antioxidants and nutrients from the yoghurt.
But yes, my original point was the same as yours nick.
Actually - just got the calculator out - to lose 6kg [b]of fat[/b] in 2 weeks you'll need to use up 2200kcal more per day than you eat.
Not gonna happen.
loads of antioxidants
You're going to need [b]LOADS[/b] of these if you're going to survive the increased levels of exercise... green tea?
Molgrips - Possibly you're right, but... if Psycle does >2 hours of pretty hard exercise a day and only consumes 1600 calories he's bang on track. Don't discourage the man!
Fructose gives you the squits
If he does that, he'll burn out within days. It's not sustainable. If he exercises hard he'll be using up muscle glycogen stores so he'll probably a) crave food like nothing else and b) feel like utter crap.
You could maybe do it with 6 hours of steady low-intensity cycling per day and eating carefully to sustain that.. that might work.
In other words, jack in work and do LE-JOG.