Lose Weight 25

sarymclary

Hi PM, welcome back!

I just did a long answer to your post and lost the whole thing! I'll try to do a quicker version of it again now.

My BF uses protein shakes in his diet, and is bodybuilding. I showed him your diet, and his only comment was that he thought it might be a but unvaried, but then I don't know what you have on other days. Tofu is quite high in fat, but other microproteins, like quorn are less fat, but still high in protein.

My BF has been following a strict diet for 2.5yrs now to build muscle & lose fat, although he was only about 13.9stone to start with. He's lost about 12lb in weight overall, but has gained muscle. His bodyfat has reduced from 21% to 14%. He also upped his effort in the gym. He does cardio as a warm up, although he thinks doing cardio/weights is a good split for you. He works on the ethos that muscle burns calories, so it pays to build muscle.

Looking at your workout, do you have a rowing machine available at the gym? It's a better all round cardio workout, works a larger muscle group, and builds stamina. The running, whilst good for stamina, isn't necessarily the best cardio work to do, and it can lead to joint injuries.

I joined the gym 2yrs ago, although have just had to lapse my membership due to cost. When I started I was on the basic level 5 on most machines. I constantly set myself mental targets, which I tried to beat on every session. I went 3 times a week.

So, for example, my workout would go something like: Bike - 4km in 8.34min (5k in 10), Rower - 1500m in 9mins (started at 10min), cross trainer - 3.5km in 10 mins (started at much less), treadmill - 15 mins jogging, recumbant bike - 3km in 10min cooldown. 45 minutes on weights, working specific muscle groups with each session; Monday - legs & back, Weds - arms & shoulders, Fri - all over. I managed to lift some pretty good weights, more than any of the other women who went there, and sometimes more than some men! I could do 50kg on the lat pull-down, 105kg on the leg adductor/abductor, etc. My OH guided me on good form, so I avoided injuries, but that didn't prevent me from damaging my shoulder, or new running shoes affecting my knee and stopping me jogging for months.

I think it's brilliant that you have a clear plan in your mind of what you're doing and it's clearly doing you wonders just going to the gym.

What was your diet like before you came up with your new plan? What other foods might you include? It looks almost like a vegan diet, which is difficult to advise on, as a meat eater, although I do eat a lot of quorn, as it's low calorie/low fat and a good compromise some days when I fancy bangers & mash!

I log my food intake on foodfocus.com to work out whether my diet is balanced. My BF aims for a high protein intake, so here's an idea of what he eats each day:

B - 5 weetabix + half pt milk (skimmed) + protein shake
snack - banana + protein shake
snack - apple
L - 2 wholemeal tuna rolls (no butter/fat) + apple
snack - banana + protein shake
D - large chicken breast + mixed veg + baked potato
snack - protein shake

if he's hungry he'll have 3 weetabix for supper with 1/4 pt milk, he does a very physical job, and works out for 1.5hrs 3 times a week. He did have a snack of some nuts during the day, but they started to play his belly up, so stopped. He aims for 200g protein a day, and about 2500 cals, although I think it's less than that most days.

I hope that helps! If you want me to ask OH any other questions re. gym or the protein diet, than I will. He's a long time user of the gym, and is very dedicated with that and his diet.

beanielou

Missy~You have upset me!!
How can yoga use no cals??

PM

Hi sarymclary thanks for all your help and support

I will change the new gym plan to include Rowing instead of doing another run on treadmill which will be hard anyway.

I want to trim down but at same time not have massive flab of skin, concentrating on tummy area and chest primarily.

Food: at the moment its not been structured except for breakfast. I was looking at starting one I posted but its not easy. I can't eat Quorn as they contain egg, I have diary but no egg, fish, meat products.

Realistically my diet plan is variation, with soemtimes me eating from takeaway at work but now I want to become strict and aim at loosing a few stone by July/Aug

Food Diary:
B: 1 Oatabix
Snack: Fruit, Banana, orange, etc
L: Sandwich cheese or jaket potatoe
Snack: fruit
Dinner: consisting of lentils, vegies or soy mince.
Protein Shake after gym

Im stuck with what to have for lunch which is low in carbs.

dmv_2

SARY - I have felt pretty much fine all day and no shake attacks etc. I dont generally get shaky (unless I dont eat all day) so I don't think its because of sugar. I generally have cereal for breakfast, soup/jacket potato for lunch and then dinner. I rarely have bread, and if i have a sweet snack its generally some angel delight or a milkyway (116cals) but theyre not regular so I dont think I consume a lot of sugar really.

Am off to do salmon, new potatoes and roasted peppers (tons of them to use!) for dinner which will be yummy. Then for a bit more uni work later, am thinking if I can keep up a good pace like this I might even be able to knock a day off. Realistically I need to "find" at least a week throughout the summer so that my last essay (august) wont be ridiculously crammed, so anywhere I can get ahead of myself is brilliant!

The weather brightened up after lunchtime so I got a lovely 2 hours out with the dog where I saw someone I havent seen for months so had a good walk, catch up and a dose of sun which does wonders for my mood! Hope everyone had a good weekend and got a bit of a break/ family time/ whatever else makes you happy!

Missy™

Beanie - Yoga isn't really a direct calorie-burning activity for me, as the movement doesn't get my heart rate up beyond what I would normally do pottering around the house (in fact it lowers it!). I don't assign a calorie value to any exercise that doesn't get my heart rate up to at least 50% of max.

This doesn't mean it has a negligible calorie burn value for everyone

What Yoga does do is build/tone muscle, improve strength, co-ordination, balance, flexibility etc. This all helps shape the body, so it's well worth it!

beanielou

I know yoga is worth it Missy but I did think I was burning a few calories.Oh well.

Brighton_belle

Oooh, just divine dinner: chicken livers pan fried for 3 mins served on a bed of salad leaves, toms & roasted pepers with the juices from the pan mixed with marigold stock, garlic, lemon & a dollop of natural yog all reduced. OH had mash, broad beans & gravy so we were both happy.

Todays sw red menu
bkfast: salmon & poached egg
lunch: HEb green lentils, HEa feta, mint jelly & toms (2 syns )
snacks: plum & banana
dinner: chicken livers & salad (3 syns for olive oil)
supper: HEB weetabix
Really glad you are feeling better dmv - hope this episode is over for you now. You are doing so well with your uni work and contending with your health and the drug fall out:T. I thought your suggestion to Victory was great by the way.

More great practical advice from sary :T. Good luck PM with your plans - purely out of curiosity, is there any particular reason why you are cutting out the things you are cutting out?

Had another lovely 4 mile walk this afternoon (had to go out as the sun was blazing down today) up and down a big hill behind were we live.

Commiseration beanie on the low cal value for yoga - but I should think the potential toning affect might well compensate for that.

A lot of people with tummy upsets! Hope you are feeling better Victory & sary. Sary - sounds well worth avoidng white bread (does that generally mean white flour?) and how marvellous to find what you need to eliminate so you have more energy/feel better.

andyslinz

I have just finished reading...about 7pages what I have missed!
You have all been sooo busy!
Bright yellow rooms Saving Babies :A (wow!) Fitting into old jeans :T Congrats NMM Having flowers deflowered :eek: Resisting the eggs! and much much more.....

I have been naughty, have not been able to resist the eggs, unfortunately. And also had a dirty chinese :eek: Andys parents came over saturday night and we all got chinese food, I thought I was being good ordering king prawns and mushrooms, had a little bit of fried rice with it. But then spring rolls...god I LOVE spring rolls. They were calling my name!
Woke up easter sunday and whilst they were here andys parents had planted kinder eggs around our house for us to have a hunt! We drew 3-3! So theres more chocolate to be had, luckily andy demolished 3 and I looked before and the rest are also gone! So only 3 more BIG easter eggs to try and watch vanish!
I am a terrible eater at weekends and holidays as I don't eat like I do when I'm at work. I don't drink my water and I don't eat at "normal" times, so I am expecting a gain this week.
On a brighter note, we did do some exercise together, played football which was nice. I haven't done any major exercise though since Wednesday :eek: Which by the way NMM I did Super Sculpt and Super Legs and it was my first time for super legs, OMG!!! It killlllllsss!! I am soooo going to enjoy that next time! NOT! Lol, I love the spotty lunges although I can't help think this isn't safe when I was doing them! Hahahaa. I am starting my 5km run training from today - ha today is "rest day" apt!

Hope everyone is well and good luck for the weigh ins

victory

The pain is something else but it has eased thanks to imodium, had 3 bowls of shreddies today and that is all to go with the insulin injections want to keep it clear and light but have to eat with the insulin it has no bad effect so that is good, threw the turkey out but my sis and Oh and everyone says it could not have been the turkey because we all had it and it is only me with a razor blade inside my stomach:rolleyes: also got rid of the salmon well not very MSE but everything that wasl ieft over from yesterday:rolleyes: can't be doing with another day like this tomorrow:D

Brighton_belle

Victory - my gp tends to say re immodium & such products that nature is trying to eliminate the toxins in your body by ejecting them so don't use it if you have a tummy upset. However, if it is helping the pain, I can completely understand it.
If the pain continues to be really severe, you might need to be checked out. I had campilobacter something or other once and it was agony - turned out to be a 'notifyable' disease:eek: and I had to fill out a questionaire from the council to trace the source and everything. So keep an eye on yourself.