AFF Weight Gain/Loss Program

[DoreSlamR]

Well I'm hovering at 130 now, it's all come everywhere except my gut.

I don't think diet and the small amount of exercise is going to get rid of it.

I honestly don't know where to go from here, I work out in the heat in Karratha 6 days a week and am too knackered at the end of the day to really do anything too strenuous..

[XB GS 351 Coupe]

Originally Posted by DoreSlamR

Well I'm hovering at 130 now, it's all come everywhere except my gut.

I don't think diet and the small amount of exercise is going to get rid of it.

I honestly don't know where to go from here, I work out in the heat in Karratha 6 days a week and am too knackered at the end of the day to really do anything too strenuous..

That is the only thing that will get rid of it, you have it easy in relation to weight loss as you have a physical job, a desk jockey has to work AND find time to exercise, while you get paid to 'exercise'.

I never had a weight problem when I was doing construction work/concreting/labouring etc, that only came when I got a desk job.

Weight loss is a simple formula, no tricks or gimmicks needed, 1kg of body fat equals roughly 7000 calories (depending who you believe)

So to lose 1kg per week you either have to burn an additional 7000 calories, or get to a point where you are eating 7000less calories per week.

Start on 2200-2500 calories per week and see how you go, if no results reduce by 10% and keep going. Also add a 30minute to 1 hr brisk walk after dinner.

Monitor through myfitnesspal app on your phone, you can even enter your weight etc and it will recommend your daily food intake, you can also enter you weight daily/weekly what ever and it will give you a nice chart.

Plus all the other advice/tips given are all good.

[FairmontGS]

Originally Posted by XB GS 351 Coupe

Monitor through myfitnesspal app on your phone, you can even enter your weight etc and it will recommend your daily food intake, you can also enter you weight daily/weekly what ever and it will give you a nice chart.

^^ - This. I can't recommend this app enough. Couple it with Endomondo which measures your exertions and interfaces seamlessly back to MFP.

[XB GS 351 Coupe]

Originally Posted by FairmontGS

^^ - This. I can't recommend this app enough. Couple it with Endomondo which measures your exertions and interfaces seamlessly back to MFP.

What is this Endomondo you speak of??

[FairmontGS]

You're doing really well - You've lost 10 kg!. It's better to lose weight slowly as it's more sustainable in the long run. You've still got the gut because that's the first place it went on - it's coming off in reverse order.

It's still about the net calories at the end of the day. So pay very close attention to that. Average calories for a male is about 2400 per day. Any more and you add weight, any less and you lose weight. Are you recording your calorie intake with a fitness app? If not, I would recommend MyFitnessPal and team that with Endomondo (they integrate) for exercise. Also, alcohol - it's a killer, so many calories. What are you drinking per day?

When everyone else is having a few schooners at the end of the day whack your runners on and go for a nice evening walk. Build up to 5 km per day.

I'm assuming you are on site - does the company have a gym?

Keep going.

[DoreSlamR]

I'm residential.

I haven't really been counting my calories, just trying to keep them down by eating as best as I can, no lite n easy up here, so been having food like rice for lunch and salads for dinner.

Went a bit wayward over Xmas, and really wanna get back on track because I'm so self conscious about this huge gut hanging out...what's so frustrating is I'm actually reasonably toned in the chest and arms.

Gonna start doing walking in the evening, would doing something like sit ups help at all?
Tried finding info online but there's so much conflicting information.

[CoupeKing]

Originally Posted by DoreSlamR

would doing something like sit ups help at all?

I wouldn't worry too much about sit-ups at this stage - any exercise is good, but seeing that you can't spot-reduce you're better of utilizing your time/energy on exercises that will burn more calories. Swim/Bike ride/Brisk walk (even better if you go on a small hike up/down hills you wont even know you're doing it-while taking photos) etc....even a heavy leg work-out or punching a bag will cream an abb work-out in terms of calories burnt.

[FairmontGS]

Originally Posted by DoreSlamR

I'm residential.

I haven't really been counting my calories, just trying to keep them down by eating as best as I can, no lite n easy up here, so been having food like rice for lunch and salads for dinner.

Went a bit wayward over Xmas, and really wanna get back on track because I'm so self conscious about this huge gut hanging out...what's so frustrating is I'm actually reasonably toned in the chest and arms.

Gonna start doing walking in the evening, would doing something like sit ups help at all?
Tried finding info online but there's so much conflicting information.

Yeah, forget the sit-ups. Try to find "accidental" exercise - need milk? Walk to the shops. How far are you from work? Get a bike and cycle there and back each day. Pool in town? Do laps on every other day.

BUT - at the end of the day losing and maintaining a healthy body weight is 20% exercise and 80% diet. It doesn't matter if you up the exercise but don't change the way you eat.

You say "I haven't really been counting my calories, just trying to keep them down by eating as best as I can, no lite n easy up here, so been having food like rice for lunch and salads for dinner."

Try counting your calories for a month. Use an app like MyFitnessPal and you'll be shocked at what you think you're eating and what you actually are eating. Oh, and get off the rice for lunch - deadly. Swap it for a nice bit of lean protein such as chicken, ham, fish. Make lunch your main meal for the day if you can with the salad for dinner.

I'm not a fan of Lite n' Easy as it's been heavily processed to remove virtually anything of value.

Good luck.

[FairmontGS]

^ this.

[DJR David]

stay off the dairy, carbs and sugar as much as possible for a month and see what happens. Get a copy of "that sugar film" to see how much sugar we all eat by accident!

[CoupeKing]

Originally Posted by DJR David

stay off the dairy, carbs and sugar as much as possible for a month and see what happens. Get a copy of "that sugar film" to see how much sugar we all eat by accident!

Even if you didn't lose a great deal of weight in that period, you would actually feel better from that change of diet alone.

[jusTANG]

DoreSlamR, some thought starters for you.

what are my tips for weight loss.
1/ Sleep
2/ Food
3/ Sleep
4/ Exercise (build muscle)
5/ Stress

Further more everyone should be supplementing Magnesium, Vitamin D, Multi Vitamin (Good one), Probiotic (Good one), Fish oil (I altnernate between krill one course and fish oil one course)

Yes sleep there twice, most important thing. How's your sleep?

Food, eat real food, not food bought in a packet. Watch hidden sugars, as spoken about kill the carbs off. Only carbs in green leafy veg. Fats, include good fats, Olive oil raw on salads etc, coconut oil to cook with and Avocado (if you can get them are a good snack) Full fat everything (milk, yogurt etc) I would cut dairy for a while atleast.
Fruit I would cut for a while however a good article here http://180nutrition.com.au/2015/11/0...o-lose-weight/
your gut health needs to be spot on, some things you can judge are by gas, bowel movements, bloating.

Excercise, you want to build muscle, its not weight you want to loose it is FAT. Muscle weighs more then fat so if you are building muscle the scales will slow. There are studies that show resistance training have a host of benefits to the overall body. If you can get to a gym great if not go for a walk and include some squats, pushups (on a hand rail) and some kind of pull excercise (again a hand rail can work) as you get stronger and you will include lunges, step ups.

Reduce stress as much as you can. The supp's will help that a little also.

Don't restrict calories to much specially if you are a active worker. Eat real food watch you servings size. Protein size of palm, veggies free rain on and some fat.
Fat does not make you fat and specially belly fat.
That's sugar and carbs are basically a sugar. Don't listen to people saying its a natural sugar its crap. The body sees sugar as sugar.

A really good digestive kickstart is a shot of ACV (apple cider vinegar) can be added to a glass of warm lemon water first thing in the morning

Oh, and drink water !!!!!!!! lots of it in that heat 3 to 4 litres a day and black green tea can count as some of the water

[mik]

Originally Posted by jusTANG

DoreSlamR, some thought starters for you.

what are my tips for weight loss.
1/ Sleep
2/ Food
3/ Sleep
4/ Exercise (build muscle)
5/ Stress

Further more everyone should be supplementing Magnesium, Vitamin D, Multi Vitamin (Good one), Probiotic (Good one), Fish oil (I altnernate between krill one course and fish oil one course)

Yes sleep there twice, most important thing. How's your sleep?

Food, eat real food, not food bought in a packet. Watch hidden sugars, as spoken about kill the carbs off. Only carbs in green leafy veg. Fats, include good fats, Olive oil raw on salads etc, coconut oil to cook with and Avocado (if you can get them are a good snack) Full fat everything (milk, yogurt etc) I would cut dairy for a while atleast.
Fruit I would cut for a while however a good article here http://180nutrition.com.au/2015/11/0...o-lose-weight/
your gut health needs to be spot on, some things you can judge are by gas, bowel movements, bloating.

Excercise, you want to build muscle, its not weight you want to loose it is FAT. Muscle weighs more then fat so if you are building muscle the scales will slow. There are studies that show resistance training have a host of benefits to the overall body. If you can get to a gym great if not go for a walk and include some squats, pushups (on a hand rail) and some kind of pull excercise (again a hand rail can work) as you get stronger and you will include lunges, step ups.

Reduce stress as much as you can. The supp's will help that a little also.

Don't restrict calories to much specially if you are a active worker. Eat real food watch you servings size. Protein size of palm, veggies free rain on and some fat.
Fat does not make you fat and specially belly fat.
That's sugar and carbs are basically a sugar. Don't listen to people saying its a natural sugar its crap. The body sees sugar as sugar.

A really good digestive kickstart is a shot of ACV (apple cider vinegar) can be added to a glass of warm lemon water first thing in the morning

Oh, and drink water !!!!!!!! lots of it in that heat 3 to 4 litres a day and black green tea can count as some of the water

i just watched a video with a bloke talking about how good a couple of teaspoons of apple cider vinegar was in water before meals , not only for weight loss but also for general health , especially in older farts .

just checked my weight a little while ago , im heading in the right direction still , by my calculations , i have taken off approximately 60 .... pounds .... about 28 kg ish ........ may be a tad over .
done my 80 sit ups today , will head out on the cycle a bit later
..... keep at it kids.

[blueoval]

Originally Posted by mik

i just watched a video with a bloke talking about how good a couple of teaspoons of apple cider vinegar was in water before meals , not only for weight loss but also for general health , especially in older farts .

just checked my weight a little while ago , im heading in the right direction still , by my calculations , i have taken off approximately 60 .... pounds .... about 28 kg ish ........ may be a tad over .
done my 80 sit ups today , will head out on the cycle a bit later
..... keep at it kids.

Ive started to do this in the past week. Supposed to reduce inflammation as well as help with stomach digestion. Bit early to notice results but till keep on to it for a while and see how it goes.

[Ross 1]

Originally Posted by blueoval

Ive started to do this in the past week. Supposed to reduce inflammation as well as help with stomach digestion. Bit early to notice results but till keep on to it for a while and see how it goes.

Will have to try the vinegar as well, I have been drinking a glass of water with the juice of 1-1.5 lemons first thing every morning for nearly a year and the difference in my digestion is great. I have gastritis but would rather monitor my diet than be stuck on medication for ever.

[FairmontGS]

Originally Posted by mik

i just watched a video with a bloke talking about how good a couple of teaspoons of apple cider vinegar was in water before meals , not only for weight loss but also for general health , especially in older farts .

just checked my weight a little while ago , im heading in the right direction still , by my calculations , i have taken off approximately 60 .... pounds .... about 28 kg ish ........ may be a tad over .
done my 80 sit ups today , will head out on the cycle a bit later
..... keep at it kids.

Well done. I got up to 98 kg by the end of last year with travel and work and holidays but I've been hammering the bike and no beer since New year and I'm back to 93.5 kg this morning. A couple to go.

[mik]

Originally Posted by FairmontGS

Well done. I got up to 98 kg by the end of last year with travel and work and holidays but I've been hammering the bike and no beer since New year and I'm back to 93.5 kg this morning. A couple to go.

Thanks mate, and will done to you to, I haven't touched a drop for years, but have indulged in all manner of junk food over the years, in the last 4 months I have sworn of the loli water , and as much sugar as I can as well as junk food , also cut brekky down to about a third and lunch about half, I try and have a good tea though .
I'm thinking getting it off. might be less of a problem than keeping it off, but time will tell , 3 stone to go : ).

[FairmontGS]

Originally Posted by mik

Thanks mate, and will done to you to, I haven't touched a drop for years, but have indulged in all manner of junk food over the years, in the last 4 months I have sworn of the loli water , and as much sugar as I can as well as junk food , also cut brekky down to about a third and lunch about half, I try and have a good tea though .
I'm thinking getting it off. might be less of a problem than keeping it off, but time will tell , 3 stone to go : ).

You're doing all the right things. Slow weight reduction is more sustainable. A couple of suggestions - cut out all juices as well (if you're drinking them) - full of sugar, do like Ross is and prepare your own. I have a glass of lemon juice and soda water every morning with breakfast instead. Swap your meal sizes around - breakfast is the most important meal of the day and if you cut that back you're likely to feel fatigued by mid-morning. So big breakfast of freshly cut up fruit, low fat yoghurt and raw muesli/weetbix, coffee/tea, squeezed juice, medium sized lunch and a light dinner. A light dinner also helps you sleep better.

Works for me.

Cheers.

[b0son]

Or... try a 5:2 fast and don't worry about anything else for now.

[Road Games]

So glad to see this thread open again..

Got off the weights last year as my daily job was strenuous enough and once home i just wanted to crash, but working three jobs now over various shifts including one as a chef LOL that's gonna help with weight loss for sure



Definately going to try the No dairy No carb's No sugar diet for at least a week but !

[Road Games]

Made home made muesli bar slice last night .. will upload a pic of them when i get home.

Gonna be more conscious from now on of what i shove in my gob ...sugar especially !!

[Road Games]

Originally Posted by DAZZLR

Made home made muesli bar slice last night .. will upload a pic of them when i get home.

[Road Games]

Still gotta have these once a week yes ??

[FairmontGS]

Originally Posted by DAZZLR

Still gotta have these once a week yes ??

You bet! But not the 5 schooners that go with them

[blueoval]

Geez you blokes making me hungy

[Road Games]

Cutting out beer with food is the hardest thing i have ever done...

I did have a couple of little creatures with a forum member on monday, those things went down way to easily :/


Jug of water in the fridge now... blueberries/kiwi fruit/orange slice and a splash of lime juice

I even dragged out the TAPOUT XT yesterday but my 46yr old knees are too far gone for burpees...

[Road Games]

Next weeks lunch's all pre done and a fridge full of healthy choices...

I use the wine when making pasta carbonara, the alcohol flames off.

[b0son]

on my phone, they look like Kalamata olive and capsicum muesli bars :P

[XB GS 351 Coupe]

Originally Posted by b0son

on my phone, they look like Kalamata olive and capsicum muesli bars :P

They look like that on my computer screen as well.

Not sure why people eat horse feed anyway, I have not had musli or cereal since primary school, our horse seems to like to though.

[Road Games]

LOL havn't been called horse for a few years, but that's another story

Condensed milk
Rolled oats
Coconut
Pumpkin seeds
Raw nuts
Cranberries
Dried apricots
Blueberries

Very tasty and the only form of sweet indulgence i will be having next week!