AFF Weight Gain/Loss Program

[CAT600]

6'2" exactly... 188cm

Daniel

[SteveJH]

Originally Posted by SteveJH

Well, I kept going for a while then lapsed.

As of this friday I will (hopefully) have absolutely no excuses left to use!

Will have three weeks off until I start work assuming I pass all my exams.

Game On!

Will just need to keep myself away from MW3 & Forza 4.....

Right, so i've been avoiding the scales.

Anyway, yesterday did what the treadmill thought was 430 Cal. Didn't check distance etc.

Today
- 400Cal on treadmill (3.3km @ 5.5km/h & 5% grade)
- What an old exercise bike reckons is 200 Cal (4.13Miles @ ~19-20MPH)..

Tomorrow
- Will weight myself in the morning (no point putting it off)
- repeat what I did today, except i'll do it once in the morning and again tomorrow arvo or night.
- Plug in kinnect and have a go at Biggest loser 'game', havent been on it since my old 360 blew up.

Short Term Goal: 100kg
Medium Term Goal: 90kg
Final Goal: 75kg

[Poetic Justice]

Originally Posted by SteveJH

Right, so i've been avoiding the scales.

Anyway, yesterday did what the treadmill thought was 430 Cal. Didn't check distance etc.

Today
- 400Cal on treadmill (3.3km @ 5.5km/h & 5% grade)
- What an old exercise bike reckons is 200 Cal (4.13Miles @ ~19-20MPH)..

Tomorrow
- Will weight myself in the morning (no point putting it off)
- repeat what I did today, except i'll do it once in the morning and again tomorrow arvo or night.
- Plug in kinnect and have a go at Biggest loser 'game', havent been on it since my old 360 blew up.

Short Term Goal: 100kg
Medium Term Goal: 90kg
Final Goal: 75kg

Try using a cross trainer. They work you even more than the treadmill if you have it on a decent level and maintain a good speed.

I planned on using the cross trainer and going for about an hour but that was short lived. What I do now is to use the cross trainer for approx 30-32 minutes it takes and it burns 500 calories.

After that I jump on the treadmill and go on a slow incline of .5% per 30 seconds all the way up to the treadmills max of 15% incline at 6.2kph. My quirky habit here then is to get to the 15% incline, find a decent length song (6-7 minutes) on my ipod and play it, up the speed to 6.5kph and push it out. Drop back to 10% after that for a few minutes, get your breath then go back to 15% again for another song and then I'm done. You'll find here you've gone through a further 500 calories and the best part is during the 0-10% incline you're having a bit of rest after smashing the x-trainer. You'll be surprised at the amount of calories you burn at 15% incline at 6+kph!

I'm sure we all have our quirky things to do, but I enjoy this as it guarantees me leaving the gym having burnt 1000cal.

[GT0132]

How's everyone going balancing their weight loss goals and exercise regime with the amount of Christmas cheer happening?

I only did 2 gym visits last week and will likely do no more now until after Christmas Day due to the number of lunches and after work drinks happening throughout this week.

Seems every day since around the 9th has been one of alcohol consumption, eating out and reduced exercise. I expect to have gained around 2kg throughout December.

[galaxy xr8]

Originally Posted by GT0132

How's everyone going balancing their weight loss goals and exercise regime with the amount of Christmas cheer happening?

I only did 2 gym visits last week and will likely do no more now until after Christmas Day due to the number of lunches and after work drinks happening throughout this week.

Seems every day since around the 9th has been one of alcohol consumption, eating out and reduced exercise. I expect to have gained around 2kg throughout December.

That's why gym's/personal trainer's love this time of yr or more so January, as everyones new yr's res is to get in shape and healthy, 80% probably sign up but within the 1'st few month's they go back to their old way's as it's to hard.

[Poetic Justice]

It's just about smarter choices GT0132. Eating the grilled chicken instead of the parma and like, but I'm sure you know that.

Alcohol, however, is a choice. One you don't need to make if you're that serious about the the health/weight loss side of things.

It's a choice I struggle to make. At 26yo and single, if I stopped drinking and enoying my life I'd end up a serious loner.

[EFFalcon]

is it really that hard to enjoy a day/night out without drinking?

you can have a social life and not drink, i did :P

[raised by monkeys]

Originally Posted by galaxy xr8

That's why gym's/personal trainer's love this time of yr or more so January, as everyones new yr's res is to get in shape and healthy, 80% probably sign up but within the 1'st few month's they go back to their old way's as it's to hard.

those on commission love it

[raised by monkeys]

Originally Posted by EFFalcon

is it really that hard to enjoy a day/night out without drinking?

you can have a social life and not drink, i did :P

you can, but its much more fun if you do

[Professor Farnsworth]

Originally Posted by EFFalcon

is it really that hard to enjoy a day/night out without drinking?

you can have a social life and not drink, i did :P

no it's not. i stopped regular drinking a long time ago, when i realised acting like a raving lunatic came naturally.

[Poetic Justice]

Agree to disagree. Plenty of people have that you don't need to drink to have fun crap, that's fine if it's your choice.

Mine, however, is that to enjoy a social situation alcohol is of benefit.

I appreciate the health/fitness side of not drinking, but whilst I want to achieve my goals I also don't want to become someone I don't enjoy being.

[blueoval]

I havent weighed myself yet. But I know I am stable. Haven't been pushing too hard to lose more weight. But I also havent put any on. Just been keeping up with my weekly bike rides. Doing between 20-50km rides of a mixture of hills and flat. Seems to be keeping my weight stable. Also keeping meals balanced. Keep junk food away, no alcohol, (i rarely drink anyway), no take out (kfc, maccas etc), dont drink fizzy soft drinks either, other than that, water, or coffee. My weight has remained stable, and my muscle mass has increased.

I gotta do more upper body exercises. Since being on the bike more I have neglected the upper body, so will start doing some light weight work. Nothing strenuous. Probably stick with 5-10kg bells and keep a bit of muscle up top so I can keep some strength.

[Professor Farnsworth]

Originally Posted by blueoval

I havent weighed myself yet. But I know I am stable. Haven't been pushing too hard to lose more weight. But I also havent put any on. Just been keeping up with my weekly bike rides. Doing between 20-50km rides of a mixture of hills and flat. Seems to be keeping my weight stable. Also keeping meals balanced. Keep junk food away, no alcohol, (i rarely drink anyway), no take out (kfc, maccas etc), dont drink fizzy soft drinks either, other than that, water, or coffee. My weight has remained stable, and my muscle mass has increased.

I gotta do more upper body exercises. Since being on the bike more I have neglected the upper body, so will start doing some light weight work. Nothing strenuous. Probably stick with 5-10kg bells and keep a bit of muscle up top so I can keep some strength.

upper body strength? you can still use the bike, just stand upside down and pedal with your arms..

you can have junk food, it's a good way to keep your body well versed. Just go for better options. There are lean burgers at maccas (seared chicken, fillet o fish isn't bad either, and the seared chicken wrap), just don't get chips. Subway, just get something with the roast chicken, and a low fat sauce like honey mustard, sweet chilli, or marinara) as they have huge amount less fat than mayo, southwest, or any of the other populars. Grill'd has some half decent options for a dinner burger. Again, no chips. Nando's does a few healthy options. And with chinese, stick to steamed options like steamed dim sims, dumplings and maybe a soup. Kebabs can be good too without sauce.

Foods you can not have are generally most take-away pasta, pizza, and fish n chips.

You'd also be surprised how beneficial simple fast-paced hilly walking can be, which is far less strenuous than the bike. Change your exercises up, don't just assume that something more intense like bike riding will be 'the one' to make you lose weight, as sometimes a less taxing workout can work better. Sounds stupid but i've seen it many times.

[blueoval]

Thanks for the tips. The thing is I love riding my bike. It's my thing and I never tire of it. It's become part of my lifestyle now so I cannot think of replacing my bike with any other form of exercise and/or past time. The fact that I have built muscle in my legs and increased my cardiovascular system a heap has just been a bonus. It's not strenuous for me at all, not like it was when I first hopped on a bike. I enjoy it immensely and am always challenging myself in different ways on the bike.

As for food, I haven't cut out chocolate or some occasional savory snacks I love totally. I just regulate it and eat them with moderation. Again, its more a lifestyle choice rather than starving myself of naughty foods. I haven't looked back doing it this way. If I want it, I will eat it, but sometimes I choose not to and it doesn't affect me if I dont want it.

My mrs makes some very good healthy home made meals every day so I am used to getting a nice serve of healthy options at home. The only time I eat out is some weekends at a nice restaurant or when friends come over. Other than that I have been content with the way I have conducted this regime. It works for me.

[Poetic Justice]

See, the chosing of the healthier options when going to McDonalds for instance is what I can't really grasp.

As the facebook group details; "Going to Maccas for a salad is like going to a brothel for a hug".

Think about it.

If I want maccas, I want the greasy ****, not the healthier option otherwise I'd just stay at home and eat at home, haha!

It's about moderation. The mens health abs diet (forget the word abs) says you should always allow yourself a cheat meal when you're in the weight loss phase. One meal a week you're allowed to just lose your **** and eat whatever you please. Once you hit your goals, it then suggests to have a cheat day.

[blueoval]

Originally Posted by SCUD

See, the chosing of the healthier options when going to McDonalds for instance is what I can't really grasp.

As the facebook group details; "Going to Maccas for a salad is like going to a brothel for a hug".

Think about it.

If I want maccas, I want the greasy ****, not the healthier option otherwise I'd just stay at home and eat at home, haha!

It's about moderation. The mens health abs diet (forget the word abs) says you should always allow yourself a cheat meal when you're in the weight loss phase. One meal a week you're allowed to just lose your **** and eat whatever you please. Once you hit your goals, it then suggests to have a cheat day.

I agree on the reward/cheat meal. It just helps you cope with the hungrys and cravings for bad stuff. It's when you cheat too often that is a no no.

Don't get me wrong I go to maccas, but its rarely for the food. I go for a coffee mainly. I dont like whats on the maccas menu's. For me I am picky and I dont find their menu's appealing.

With my reward meals I usually go to a nice restaurant and order a steak with all the trimmings or a schnity, or perhaps the mrs makes a killer dessert.

[Professor Farnsworth]

Originally Posted by SCUD

See, the chosing of the healthier options when going to McDonalds for instance is what I can't really grasp.

As the facebook group details; "Going to Maccas for a salad is like going to a brothel for a hug".

Think about it.

If I want maccas, I want the greasy ****, not the healthier option otherwise I'd just stay at home and eat at home, haha!

i have thought about it, and i disagree. I used to have that same opinion also, big time. That was before i set my mind to it 100%. A cheat meal for me is still the illusion of eating badly, but just picking a better option. I know full well that when i'm at my goal weight i will start eating the worse options again once a week, so it's not really that much of a sacrifice.

It's all mindset, nothing else. Do i want to eat roast/seared/whatever options and no chips? No way, not at all. But i know that this way i will get to my goal in the timeframe i set in my mind, and be able to go back to that junky food in moderation a lot quicker in the long run.

Everyone is different, not many people will agree with each other, because everyone's genetic makeup is different, and there is no set way for one person to lose weight at the same rate as the next man.

[Poetic Justice]

I guess what it is for me though, if I want to eat the healthier option my mind is trained to simply not go to McDonalds at all. Instead it would be a healthier option, regardless of what Maccas say about their stuff etc.

[Professor Farnsworth]

Originally Posted by SCUD

I guess what it is for me though, if I want to eat the healthier option my mind is trained to simply not go to McDonalds at all. Instead it would be a healthier option, regardless of what Maccas say about their stuff etc.

well put it this way, i can make a couple of small wraps, in tortillas with lean beef, plain yoghurt, avocado, tomato at home which come out at not far from 30g of fat. Or i could have a seared chicken burger from maccas which is around 12-15g.

Have a hunt around for fat and Kj levels of some fast food. While it's not great it's certainly a lot better than is used to be.

But yeh whatever works for you

[blueoval]

I agree with you too Farnsey. It's a matter of choosing the path that works for you. There are a lot of great routines, tips and tricks posted in this thread that I have taken into consideration, used and modified to suit my style. Some things I have tried and I didnt like, others I haven't bothered with because I know I dont have the exact same goals as others.

Some here have bigger weaknesses than others, and if I or anyone else for that matter found it harder to resist a cheat meal, and chose to ignore that style of eating, then there is nothing wrong with that. Again, different horses....

I think the main goal, is doing something active....and then using this thread a support base for additional tips and advice for better efficiency etc. It's up to the person to take it on board, use it, modify it, or simply ignore it altogether and do something else.

All good discussion I must admit.

[Poetic Justice]

Does it simply come down to just the fat content?

What about the other parts, carbs, sodium, salt, sugar, all that sorta stuff that might be hidden in there?

[XR6_661]

I had KFC yesterday. Instant regret. It was even one of their ‘decent’ ‘chef’ burgers.

If the fast food like that was actually good and not just grease filled crap I’d be more inclined to eat it.

Hell, I bet my regular foot long subway has probably bucket loads more calories, etc than food from KFC etc…But I eat it because it doesn’t make me feel gross.

[raised by monkeys]

Originally Posted by SCUD

Does it simply come down to just the fat content?

What about the other parts, carbs, sodium, salt, sugar, all that sorta stuff that might be hidden in there?

depends on the amount of exercise that you do. If you are at least exercising say 3 times per week, a little fat is actually recommended, but dont go full hog. Look at reducing complex carbs (white potatos, white breads etc) and increase fibres inc. fruits and greens, and lean meats inc. grilled chicken, poached or steamed fish.

[Poetic Justice]

My question was more pointed at the maccas seared chicken wrap versus the home made beef pita.

Otherwise; I exercise 6 days a week. Two PT sessions which involve weight training and the rest cardio.

[Mont5.0]

when i started serious training about 2 years a go i cut out all take away, now i can not stand the sight or smell of maccas KFC etc. I can however stomach subway- but thats about it.

[Professor Farnsworth]

it's all relative, yes calories are important, but energy and fat is what my diet is mainly based around. So, sugars, carbs, or anything that can turn into carbs. I haven't had any potato in two months, and i only eat wholemeal bread.

and yes i also keep my sodium levels low for reducing dehydration, and blood pressure issues.

[Professor Farnsworth]

Originally Posted by XR6_661

Hell, I bet my regular foot long subway has probably bucket loads more calories, etc than food from KFC etc…But I eat it because it doesn’t make me feel gross.

depends on the meat and sauce you choose. But yes it can work out worse than a double quarter pounder if you choose badly

[blueoval]

Originally Posted by Mont5.0

when i started serious training about 2 years a go i cut out all take away, now i can not stand the sight or smell of maccas KFC etc. I can however stomach subway- but thats about it.

This is me totally. I used to get KFC weekly, eat a 3 piece feed without hesitation, but since biking and feeling leaner, I just don't find their food enticing anymore. The smell of it is nice, but I no longer get cravings for it. Go figure.

[Professor Farnsworth]

a lot of that is the addiction to the flavour enhancers and whatnot. Once you break the cycle, the wanting goes away

[blueoval]

Originally Posted by Professor Farnsworth

a lot of that is the addiction to the flavour enhancers and whatnot. Once you break the cycle, the wanting goes away

Yes, your right mate. Just goes to show the power of those chemicals. They had me hooked for years.