AFF Weight Gain/Loss Program

[turbodewd]

Hmm, well Ive just happened across this thread so Ill to pass on some brain knowledge.

Firstly, Ive seen 3 recent docos on BBC's Horizon program which were amazing. They show that intensity of exercise is FAR more important than quantity. If you are into downloading TV shows track down:

""BBC Horizon The Truth About Exercise" - blew my mind
"BBC Horizon The Truth About Fat"
"BBC Horizon Eat, Fast and Live Longer"

My general thoughts - treadmills are an utter waste of time.
Skipping rope is awesome
Eliminate as much soft drink as u can from your eatings
Stop eating so much, we eat too much these days, it takes discipline.

5 min of intense exercise is more valuable than an hour of moderate/mild.

AFter seeing these 3 docos above Ive lost 3 stubborn kg from just a bit of high intensity exercise and more disciplined eating. Its only taken a few weeks and hasnt been hard to do at all. Ive just eliminated most soft drink, most snacks and trained myself not to each as much. we just eat too much these days, we are too wealthy and food is too cheap (and sugary and salty). And we shouldnt eat so much meat.

[MWTB]

Good work guys! My biggest tips I can give you (I've lost almost 30kg now) is to limit sugar to 0 if possible, it's actually SO bad for you. When you eat sugar, your blood sugar goes BOOF straight up and then your insulin has to spike up to bring it back down. When this happens, your body is storing fat, not burning it. And that's the opposite of what we want.

Carbohydrates do something similar. No sugar, and limit carbs during the day and no carbs after 6pm is my advice.

Right now my diet is as follows:

Pre meal: Multivitamin and berocca - 500ml odd of water

Meal 1: Piece of wholegrain toast buttered with avacado, topped with 4 scrambled eggs with spinach mixed in. Bowl of low sugar strawberry yogurt topped with almonds, oats and strawberries.

Meal 2: 100g lean meat, usually ham.

Meal 3: Grilled chicken breast, sweet potato, broccoli and green beans.

Meal 4: Handful of almonds.

Meal 5: Protein shake and low carb low sugar Atkins chocolate bar.

Meal 6. Same as meal 3.

Preworkout shake:
Jack3d original if I cut into my stash to try and set new PBs or Assault PWO normally

Post workout meal:
Double scooped protein shake (60 grams protein), 5g l-glutamine and 5g creatine monohydrate

Certain things can be substituted, it's not the same every day, sometimes there will be fish in place of chicken etc.

[MWTB]

Latest progress pic. 6 months work got me to this:


From this:

[AU Mont]

Ive lost 4cm around the waist after 2 weeks of cardio, weights, and no beer.

Im quite happy with the progress, because im still eating around 2000 calories per day along with protein supps hoping to keep the muscle and lose the fat. Seems to be working so far

Waist is still 98cm, so ive got a fair bit more work ahead of me.

[MWTB]

Down to 113.8kg today from 142.6. Not too bad for 6 months work I think. Still about 20 kg from the target but that shouldn't be too far away with how things are going at the moment.

[blueoval]

down to 75.8kg from my original 92kg a few years ago. Feeling really good and my clothes are now falling off me. Wanting to get under the 75kg mark and maintain it long term.

[MWTB]

Originally Posted by blueoval

down to 75.8kg from my original 92kg a few years ago. Feeling really good and my clothes are now falling off me. Wanting to get under the 75kg mark and maintain it long term.

Awesome man, sick work! How tall are you out of curiosity?

[blueoval]

Originally Posted by MWTB

Awesome man, sick work! How tall are you out of curiosity?

Pretty short. About 167cm I think from memory. 5'6" or there abouts.

[MWTB]

Originally Posted by blueoval

Pretty short. About 167cm I think from memory. 5'6" or there abouts.

Ah okay! Just keep trying to work out if my goal of 90KG is going to be realistic for me @ 190cm. I'm thinking it should be, but I stand at 113 at the moment and it feels like I have more than 23 kg to go before I'm nice and lean.

Posted this on my facebook last night as one of the only mentions I've made of my weight loss on Facebook and got 115 odd likes on it. People are noticing the difference and it feels (and looks) awesome.

[pundit]

I am rater stoked with this! Look at how tight the shirt was around my arms, and how big my gut was to now.. Granted yea I am still fat but came a long way so far. Dunno how much I was in the pic on the left but to date I am 22kg down. Feeling so good about myself and not even half way to my goals yet

[Repsorp2012]

HOLY SMOKES!!! 30kg is f#cking awesome! Nice effort and congrats!

Originally Posted by MWTB

Good work guys! My biggest tips I can give you (I've lost almost 30kg now) is to limit sugar to 0 if possible, it's actually SO bad for you. When you eat sugar, your blood sugar goes BOOF straight up and then your insulin has to spike up to bring it back down. When this happens, your body is storing fat, not burning it. And that's the opposite of what we want.

Carbohydrates do something similar. No sugar, and limit carbs during the day and no carbs after 6pm is my advice.

Right now my diet is as follows:

Pre meal: Multivitamin and berocca - 500ml odd of water

Meal 1: Piece of wholegrain toast buttered with avacado, topped with 4 scrambled eggs with spinach mixed in. Bowl of low sugar strawberry yogurt topped with almonds, oats and strawberries.

Meal 2: 100g lean meat, usually ham.

Meal 3: Grilled chicken breast, sweet potato, broccoli and green beans.

Meal 4: Handful of almonds.

Meal 5: Protein shake and low carb low sugar Atkins chocolate bar.

Meal 6. Same as meal 3.

Preworkout shake:
Jack3d original if I cut into my stash to try and set new PBs or Assault PWO normally

Post workout meal:
Double scooped protein shake (60 grams protein), 5g l-glutamine and 5g creatine monohydrate

Certain things can be substituted, it's not the same every day, sometimes there will be fish in place of chicken etc.

[MWTB]

Originally Posted by Repsorp2012

HOLY SMOKES!!! 30kg is f#cking awesome! Nice effort and congrats!

Thanks mate! Still going and smashing it out, hoping to be under the hundred within 3 months (I do a lot of lifting so I'm eating more calories than I used to, slowed the loss down a little bit).

[AU Mont]

definitely alot of motivated people here, the progress pics are an eye opener

pundit, yeah you say your still fat, but thats only because you gave the fat such a big headstart. Going by the pics youve come a long way, and once you reach a point where your happy its yours for life.

ive lost another 1cm from the waist in the last week and am down to 78kg. Put a few beers in the fridge as a treat on the weekend, drank 2 but really have lost the taste for them so didnt bother drinking anymore

[blueoval]

dont lose hope guys. Keep at it. The goal is to change ones way of life, not live to a number. Those that lose weight to get to a number do so with kudos, but the motivation usually dies off and old habits can creep back in, often leading one to put weight back on. Choose this as a lifestyle and you'll keep the weight off forever.

[AU Mont]

for sure lifestyle change is the key factor............ but keeping track of your progress is invaluable as you will have some bad days/weeks where you dont feel like your getting anywhere and feel like giving up, is when you see numbers drop you know your on the right track and to keep going.......

[XR6_661]

Everyone in here needs to come over to the 'do you even lift?' thread.

[AU Mont]

you need to get fat and come over here lol !!!

[blueoval]

Originally Posted by AU Mont

for sure lifestyle change is the key factor............ but keeping track of your progress is invaluable as you will have some bad days/weeks where you dont feel like your getting anywhere and feel like giving up, is when you see numbers drop you know your on the right track and to keep going.......

oh by all means. The figures don't lie. But some do get hung up on the figures and it can sway them if those figures aren't as good as they would like. Hence the suggestion to concentrate on the lifestyle change in general.

[b0son]

dropped 12kg (80 to 68) since Sept. no substantial exercise involved. don't eat breakfast, lunch is <100cal during the week. I eat whatever I like after 5pm. still have McD once or twice a week, go out for dinner once or twice a week. don't count calories, haven't cut out any particular food group (the avoid carbs logic is pretty flawed). its been pretty easy TBH.

[AU Mont]

so from the time you go to bed to the start of next day's dinner youve had a total of 100 calories?

Your body needs nutrition constantly throughout the day to maintain health. Putting your body through a prolonged period of malnutrition, then gorging at the end of the day isnt something that anyone should do to lose weight

[XR6_661]

Originally Posted by b0son

dropped 12kg (80 to 68) since Sept. no substantial exercise involved. don't eat breakfast, lunch is <100cal during the week. I eat whatever I like after 5pm. still have McD once or twice a week, go out for dinner once or twice a week. don't count calories, haven't cut out any particular food group (the avoid carbs logic is pretty flawed). its been pretty easy TBH.

68 is too small! I'm at 67, 5'7" and I'm gaining!

How tall are you?

[b0son]

Originally Posted by XR6_661

68 is too small!

You shouldn't be going by weight, you should be going by body fat %. I'm at 20% (target 10%). 68 is too big.

[b0son]

Originally Posted by AU Mont

so from the time you go to bed to the start of next day's dinner youve had a total of 100 calories?

yes

Your body needs nutrition constantly throughout the day to maintain health.

No, it doesn't. From the time I go to bed to dinner the next day, its using up its glycogen store and starting to burn fat once most of the glycogen is gone.

Where weight loss is concerned, there's a huge amount of misinformation bandied about by hack nutritionists trying to reinvent the wheel so they can sell their latest weight loss book. Most of it is rubbish.

Putting your body through a prolonged period of malnutrition, then gorging at the end of the day isnt something that anyone should do to lose weight

Malnutrition happens through *prolonged* deficit. 16hrs is not prolonged on the body's metabolic timescale.

Weight loss is all about getting your calorie intake below your output. That's it. You don't have to space your meals out, you can eat after 8pm, you don't have to cut carbs or sugar.

BTW, I'm a biochemist, so I know a bit about how metabolism works...

[AU Mont]

you can do what you want, obviously your happy doing it that way.

body & organs & all natural processes are running 24/7..............not just every afternoon

how are you basing success of this diet? Do you just sit in one spot all day, or are you active? Are you hungry all the time? Do you feel drained? etc et.

[b0son]

Originally Posted by AU Mont

body & organs & all natural processes are running 24/7..............not just every afternoon

your body stores carbohydrates, and it stores fat. precisely for the purpose of not having to eat 24/7. there's sufficient amino acids in cells and the blood to last a few days before substantial catabolism ensues.

look up intermittent fasting. better still, watch the doco a few posts up 'eat, fast, live longer'. intermittent fasting is safe, and effective, and scientifically proven.

how are you basing success of this diet? Do you just sit in one spot all day, or are you active? Are you hungry all the time? Do you feel drained? etc et.

I do feel hungry from time to time, but there's nothing wrong with that. The idea that you should never feel hungry is half the problem. Did our ancestors a few centuries back have the luxury of fridges, take-aways, etc? constant snacking is a recent phenomenon, and the effects of this are obvious.

I was doing weights, but a renovation project makes my gear inaccessible for the time being, though the diet had no impact on my strength. My running PB was set during a fast. I don't feel drained, I feel fine, in fact I feel a lot better than I did when I ate whenever the tiniest feeling of hunger hit.

[MWTB]

I can vouch for Intermittent Fasting being incredible at helping you lose weight. I've been doing it for a few weeks and it is what pulled me out of my plateau that has been plaguing me all year. I went from 118 down to 114 and haven't moved back up yet. I'm sitting on 114ish kg at the moment and finding I'm not moving down, so I'm going to cut my calories back from 2000 down to 1800 and see how that goes, but as far as I can tell 2000 is probably even a bit low for someone that weighs 114kg.

On the topic of IF, I have had no issues with hunger. I get hungry obviously but fighting it is not hard and I always stay within my 2000 calorie mark for the day.

Currently I am smashing weights every day and cardio most days. I feel maybe this is why my weight isn't moving down, maybe I am putting on muscle...I just didn't think you could put on enough muscle to match your losses in fat. I am getting more vascular in the arms and I saw my ribs in the mirror this morning for the first time in my entire life (that is so pathetic I could cry but I'm so happy), so maybe it is working.

[MWTB]

Here is a good video explaining what IF is and how it works. These guys are awesome, I've been following them a long time across their numerous channels and they are really so motivational even if you don't like their advice.

http://www.youtube.com/watch?v=hzfsaXsV-T4

[MWTB]

Weighed in at 112.2 this morning down from 113.8 at last weigh in (and 142.6 in the beginning) on Monday last week (forgot to weigh myself this Monday). I tend to weigh myself on Mondays and Fridays and then average out the weight. I feel this is more accurate and a better way to see your true weight through water retention and such. Keen to see how I come up on Monday coming

[AU Mont]

Originally Posted by MWTB

... so I'm going to cut my calories back from 2000 down to 1800 and see how that goes, but as far as I can tell 2000 is probably even a bit low for someone that weighs 114kg.

with the amount of weight you still looking at losing, i would be more inclined to fast track it a little but cutting back to 1500 calories daily, no more no less.

do plenty of cardio, and keep lifting heavy to keep your strength. There will be muscle loss, but trying to keep/gain muscle and loss fat is a very slow process

Might be quicker to drop the weight fast, then start again when youve reached your goal figure & rebuilding lost muscle?

[MWTB]

Originally Posted by AU Mont

with the amount of weight you still looking at losing, i would be more inclined to fast track it a little but cutting back to 1500 calories daily, no more no less.

do plenty of cardio, and keep lifting heavy to keep your strength. There will be muscle loss, but trying to keep/gain muscle and loss fat is a very slow process

Might be quicker to drop the weight fast, then start again when youve reached your goal figure & rebuilding lost muscle?

Yeah I've made peace with the fact that I'm going to lose muscle, but with the amount of physical work I do for a job as well as the amount of lifting and cardio I do, I figure I'll make up for it in no time.

I was benching 90kg on the decline last night after hitting the cables, chest press and pec deck before hand, I was pretty pleased with that. Keen to pop my chest out, my shoulders are creeping forward so I need to cut back on my shoulders, traps and lats exercises for a while.