The Weightloss/ Getting Fit Thread!

I have to make do with a shake, then cereal about 2 hours later, downside of rushing to work after early morning session

 

ah so week one down in to ketosis with low carbs according to myfitness pal I have consumed around 80g of carbs all week :smiley-laughing002: lost a fair amount of weight and look leaner but in the start thats mostly water weight as carbs hold quite a lot of water making you look bloated, so this is to be expected.

anyway done a depletion work out earlier that consisted of everything from HIIT to compounds lots of reps, circuits anything end up completely spent as I need to empty my glycogen stores as much as possible before I have a 24 hour carb up :icon_mrgreen:

Its amazing how "drugged up" feeling you get when eating carbs after going a period without.


edit: my breakfast consists of bacon and eggs covered in cheese :icon_mrgreen:

 

So going to do a wee experiment seeing as my diet is geared towards preserving muscle that you already have and as I have quite a good amount of muscle even though its hidden under fat at the moment :smiley-laughing002:

anyway last year i was at around 13% bodyfat and testing myself today with calipers I am at around 26% thats what happens when you go from working in a gym to driving trucks for a living :smiley-laughing002:

So for one month I am going to be doing just complete cardio and not lift a single weight, kind of against what I am used to but coupled with my diet I SHOULD keep a fair bit of my muscle mass (will lose a bit but that can't be helped)

If any of you cardio nuts could recommend me some good cardio programs it would be much appreciated as my only experience in cardio is HIIT and what not.

and exactly a month from now I will post results.

so as of today 16th of October I am currently 210lbs and 26% bodyfat

 

Vary your cardio workouts, so go for a 5k run, next time a 10k run, next time do HIIT or maybe a Bleep style test where you keep increasing the speed every minute until you just can't go anymore.

So every time you do one of these take down the time or the level you got to and the next time keep trying to beat the last score even if its just by a few seconds. Not only will your fitness improve dramatically but by varying your workout you should lose a good amount of weight if you have a semi-decent diet to go along with it.

Also most probably use them already but for the last week before and after every workout whether it be abs/legs/upper body i use BCAA's 3 before/3 after and they have seriously aided my recovery time, 3x faster now than when i didn't use them. Fantastic stuff.

I wouldn't just do cardio though, weight lifting will add to the amount of calories you burn, also i think when you lift weights your body is less likely to turn to muscle as a form of energy (catabolism), not sure on that, i could be completely wrong but a combination of the two i would presume would be more effective for weight and fat loss.

 

Wanting to get a bit fitter and tone up a bit, I probably fall into the slightly overweight category on those ridiculous charts but I unfortunately don't have the time to prepare the food on all the diets I have had a look at. Wondering if any of you guys could help with any eating plans you have tried and good training programmes.

Thanks in advance

 

I don't really have an eating plan, i keep to within 2000-2500 calories a day, have an off day once a fortnight where its more like 3000-4000 mmmm pizza.

What i would advise to do is quite simple but it should help, switch all white bread/pasta/white rice to wholemeal, higher fibre content and lower GI meaning you will feel fuller for longer and you won't get an insulin spike which can lead to you feeling hungry. This switch will help.

Secondly drink 1.5 to 2 litres of water a day, a lot of the time when we eat we aren't hungry its because we are thirsty so keep drinking water as it will temporarily abate hunger as it fills your stomach.

Thirdly try to lay off the crisps, sweets anything with refined sugar in it, having sweets every so often is certainly not bad for you but they do not fill you up for long as generally you become peckish not long after having one.

Another way is to limit the amount you drink, alcohol, its quite calorific in large quantities so again drinking every so often is fine but too much can be detrimental.

In terms of a training routine just find something you enjoy doing whether it be running/rowing/cycling/swimming and set targets and try to beat them. Combining a decent diet with consistent exercise should see you tone up and get fit in no time.

 

Thanks a lot very helpful, now I have a base to work from and hopefully have the motivation and willpower to stick to thanks!

 

Cheers the past 2 days i have done 5k runs but mixed it up with running up a hill HIIT and just generally mixing up throughout the 5k

As in regards to the catabolism in a a regular diet this would be true but my diet I am eating high fat moderate protein and low carb so that my body uses fat stores as energy and not protein like muscles etc will post a link up later for a more indepth scientific description of it if anyone is interested.

Yeah BCAA's are great the protein i use already has a very high amount of them included so don't think I will need to add them to my growing supplement list lol

 

step one, cut out the high fat in your diet. no point in your body using fat as a fuel if youre just gonna replace it.

 

Your body won't use fat stores otherwise

 

http://forum.bodybuilding.com/showthread.php?t=132598293&

 

You won't replace the fat though, thats the point of it i think, your body switches from carbs and protein as a main source of energy to fat. Meaning you need a high fat diet as your main source of energy. The fat used from fat stores should in theory not be replaced as long as you don't over-consume.

I have read though that proper keto diet can take up to a month to become fully effective as you expend the very last of your carb energy supplies.

 

Does anyone take creatine?

http://www.myprotein.com/uk/products/creatine-monohydrate-tablets

 

That's pretty much the gist of it

Same as every other "diet" you have to eat at a calorie deficit as you said don't over consume.

The thing I love about eating this way is I very rarely get that hungry feeling and also once your body is fully keto adapted your body feels different, don't know how to explain it it but you can sense your body is running different from before.

But not saying this works for everyone, everyone's body's react different to a lot of things so what works for some people might not work as well for others.

 

It's funny you should mention BCAAs, I was just reading about them earlier on and was going to ask you guys about it. I'm trying to shed body fat at the minute, would something like this help me? I was also reading about Green Tea Extract, CLA and a bit about Whey Protein (which I know is generally used to gain weight, but apparently can also be used for the opposite?). I don't take anything like this at the minute, so don't really know what I'm looking at.

 

I would just keep it simple mate, a good whey protein (you wont gain crazy muscle from protein powder) and some fish oil the benefits of fish oil are endless.

I take CLA but the jury is still kind of out on that one.

BCAAs will do you no harm either (get it in powder form and not pills)

 

What are BCAAs?

 

Branch chain amino acids, supposedly they are ones the body can't make so they can only be gained through a supplement or through your diet.

 

My swimming timetable I just got:

Monday: 6.30-8.00 am
7.15 - 8.10 pm

Tuesday:

Wednesday: 6.30-8.00 am

Thursday:

Friday: 6.30 - 8.10 pm

Saturday: 7.30 - 9.30 am

Sunday: 8.00 - 10.00 am

9 hours 40 mins a week ish. I won't be able to do the evening session on Mondays so that's roughly, give or take, 8 hours 30 mins a week.

 

Thats a serious amount of time there devoted to swimming, should have you ultra fit in no time.

I myself do about 1.5-2 hours of resistance work and weights each week along with another 2 hours of cardio each week, about 15 miles.