The Weightloss/ Getting Fit Thread!

First 2-3 weeks on that plan was brutal!

Was the portion sizes and snacking that killed me and Haribo freaky fish! Would go to shop every night after work and buy 20 and eat them by time I drove 10 minutes to my house!

Getting put on Ramipril at 30 for blood pressure and looking at my kids maybe not being here to see them growing up! was my wake up call!

Best of luck mate!

 

For me it's been a case of simply watching my calorie intake. I use myfitnesspal to help with that. I'm not completely restriciting myself, but things like chocolate, crisps etc have been massively reduced. I dont eat anything deep fried unless I eat out. One of the biggest things has been setting up an instagram dedicated to weightloss. I have quite a lot to lose, it's gonna take time and the sense of accountability you get there is good.

So aye. Counting, cooking and cutting down on junk has been the main thing for me, as well as using the instagram todocument all my food etc. Exercise is something that I'll need to get more of, but with my final uni exams coming up the diet is fine for now and I'll focus on that after

 

Cracking mate, well done!

 

People forget exercising releases endorphins. You should always find time to do some form of workout as it will actually help with your studies through concentration.

How can you get stressed over third year uni anyway? It's a breeze! (Only joking) But seriously don't use studies or dissertation as an excuse not to exercise, there are 24 hours in a day and I really doubt 16 of those hours Is used on university. I find if you tell yourself you will start when you have more free time you never will.

 

That good old motivational picture with a generic fit man/woman saying

"I don't have time, I make time"

True though

 

Have always thought of myself as a fit man!

 

I'm aware of what exercising does, but I know myself well enough to know that if I went and exercised I wouldn't get into the rhythm of studying for hours after it. I have two exams left and then I graduate. So this takes precedence.

 

It was mostly in jest!

 

Down another 3lbs this week.

Got it dialled in now and going to make a few adjustments next week.

A breakdown of what I'm doing.

Diet
Intermittent fasting + ketogenic diet

Fast till 11am/12pm with a 6/7 hour eating window

Calories range from 1800 - 2200 a day depending on activity level

Macro breakdown of calories 65% fat, 30% protein, 5% carbs which translates to around 130g-140gs of fat per day, 130gs of protein and 30gs of carbs IIRC

Workouts
4/5 per week fasted cardio sessions in the morning, a mixture between HIIT and steady 5ks

Weights sessions
Currently just doing a couple at weekend but next week going to throw in a couple during the week after work but focus is on cardio at the moment

Basically consist of compound exercises, squats, deadlifts, bench, BOR, pull ups with some super sets in there depending on muscle group.

Supplements
Zinc and Magnesium, helps aid recovery and better sleep.

75mg of ephedrine each day along with 400mg/600mg caffeine.

Tried clenbuterol a few weeks ago but after working out at night it gave me crazy hunger cravings so sacked it.

 

Sounds a good plan, what is ephedrine?

 

Good on ye!

 

https://www.steroidal.com/fat-loss-agents/ephedrine/

Usually referred to as an ECA stack, ephedrine, caffeine and aspirin although the aspirin part is not really important.

 

5 mile run today. Stretching off now. I am *.

 

I didn't quite reach my target of 76.9kg (the top-most of the healthy weight range for my height) today, sadly. I'm at 78.6kg, but I'm not too downhearted about it (a lot of the extra weight is muscle, especially in my legs, anyway). I need to start working on my waist again, try and do something about this loose skin (I know I can't rid of it completely without surgery, but hopefully I can at least firm it up a bit).

 

Well done buddy.

You're hardly a million miles away from your target

 

It'll definitely be muscle weight that stopped you hitting your target. Great progress though.

 

Considering that, around eight months or so ago, I was 120kg, I'm definitely not complaining.

 

Anyone got any tips for fat loss? Trying to get a bit leaner for holiday. Just trying to eat more protein, lift weights, hiit cardio and drink more water etc but dunno if I'm missing something. Not really sure what is the best thing to do with weights workouts especially. Any help appreciated, cheers!

 

With weights I'd just to two workouts a week with compound moves (squats, presses, rows and curls) * yer tricep kickbacks and lat raises etc.

Hiit is great but I've always found better results from fasted morning cardio. 45 mins steady pace, just above a jog.

Keep the diet tidy and you're in the right direction. Keep eating every 2-3 hours too. Sounds like you're doing the necessary already though