AFF Weight Gain/Loss Program

[MWTB]

Still on the wagon... Something new for me to be proud of; 200kg deadlift at 100.5kg body weight (down from 142.6kg). Hoping to be under 100 by the new year.

[Thornie]

Started a healthy diet and working out with some guys from work 4 weeks ago.(wasn't a new years resolution, as they'd been on me for about 6 months beforehand.
Before I changed the diet I was just filling myself full of **** food and and knocking over 2 litres of coke a night + little to no exercise. Now Hit the gym 4-5 times a week doing weights and I do 30mins cardio at home on my bike at varying degrees of resistance. Started out at 101.8kg and as of yesterday I'm sitting at 96kg.

[blueoval]

That's good progress thornie. Keep at it.

[Thornie]

Loving it man, the Pain from working out doesn't bother me as much as the joint and muscle pain I had from sitting on my *** doing nothing, was starting to affect my work as I work 12 hours+ and I was hurting about 7 hours in. last couple of weeks i've seen I'm back to smashing out of shift no worries.

[Rev28K]

I agree with comments about a more active life should be a lifestyle thing rather than a one off goal (wedding, etc). After almost eight years I'm far healthier than I used to be, resting heart beat is great, BMI is okayish (mainly muscle?) and my outlook on life is better. If you had've told me 10 years ago that I'd be doing this stuff I wouldn't have believed you. My only regret is that I didn't try to make these changes years ago. Congrats to all those who have made changes and to those struggling to make it.

IMO variety is one of the keys so that you don't get too bored doing the same stuff. A nice mix of cardio and weights. And guys don't miss out on things like pilates and yoga it does wonders for your flexibility, I'm crap at it but I'd be in a world of trouble without it. There are some good sorts doing it as well and they are remarkably easy to talk with (oh, to be young again).

MWTB - did you ever get along to Muay Thai? You'd be in better shape for it now (stamina, fitter, etc). With some of the MMA stuff that I do there are so many crossovers to car racing (other than it being massive fun) - it's not about aiming brutal amounts of power in a vague direction. It's more to do with timing and applying the right amount of force in exactly the right spot to make things go where they don't normally want to go (so much timing, getting footwork right, body placement, shifts, feigns and baits too. A girl I know describes karate as "dancing for boys")

[NTF6]

Thought I'd post the following to help a few people out that might need it.

The Golden Rules for Successful Weight Loss.

All of the following rules must be practiced in conjunction with each other.

• Eat 5 times a day (approximately 3 hours apart).
• No meal is to exceed 1/5th of your total daily calorie intake.
• You must always feel slightly hungry before eating your next meal, about 2 to 2 1/2 hours after eating you should feel as if you could eat something else but won't.
• Reduce fat intake to a minimum (1 gram of fat (9 calories) has more than twice the calories of Carbohydrates (4) and Protein (4), therefore the less fat you eat the more volume of carbs and protein you can eat to prevent you from feeling hungry.
• Avoid calorie dense foods such as sugar, sauces and dairy (milk and cheese) etc.
• The lunch meal should be the last time you eat carbs (starchy carbs such as breads, grains, rice, pasta, potatoes etc) for that day.
• Exercise portion control, it is much better to eat another meal 3 hours later than to eat 900 calories in one sitting.
• Ensure each meal has an adequate amount of protein (preferably 30 grams).
• Eat low GI carbs such as oats, weetbix, wholemeal or rye breads.
• If you must eat something after you have reached your calorie limit then eat protein only (cold chicken or cold lean meat) and only enough to stop feeling hungry.


Initially you should establish what your daily calorie intake is then only reduce your daily calorie intake by 300 calories, maintain this calorie intake for 10 days, then reduce it by another 300 calories and maintain that for 10 days and so on until you get to about 1800 to 2000 calories per day. If you drastically reduce calories too fast you will plateau fast with no where to go but reducing calories to a ridiculously low level in order to continue loosing fat. This is why it is important to know how many calories the different foods have and how many calories you are putting in your mouth.

Limit alcohol intake, 2 glasses of wine can equal 300 calories, as you should only be reducing your daily intake by 300 calories you can see how 2 glasses of wine will negate any weight loss effects.

It will take about 3 weeks for your metabolism to adjust and get into fat burning mode.

Follow the 80/20 rule, strict 80% of the time the other 20% doesn’t matter.

Eat whatever you want on the 20% doesn’t matter days but ensure you still exercise portion control and don’t exceed your daily calorie intake by more than 20%.

Avoid drinking during eating as it dilutes the digestive juices, drink water in between meals. Give beer a miss!

[b0son]

Feel free to ignore everything in that post. 90% of the 'facts' in that post are either just plain wrong, or have been debunked.

There is only one golden rule... consume fewer calories than you use.

[NTF6]

Originally Posted by b0son

Feel free to ignore everything in that post. 90% of the 'facts' in that post are either just plain wrong, or have been debunked.

There is only one golden rule... consume fewer calories than you use.

Strange how bodybuilders are some of the best dieters on the planet, yet they have debunked all of your PHD theories with most of the above.

Nothing like real world experience, myself included, unfortunately your experience comes from a book..!!!!

[b0son]

I'm not getting into an argument with you. Bodybuilders always think they know all there is to know about physiology...

[BPXR6T]

How's this for a lifestyle horror story. Been working HARD earning the big bucks with my head down on 2 back to back projects. Software developer. Literally from my bed to my desk each morning then Groundhog Day. Eat 3 meals a day at my desk. 12-14hr days usually with an 18hr day thrown in one or two days a week. Pure mental exhaustion. Zero exercise, almost zero daylight for days on end, shocking diet. Shopping, gardening, cleaning, everything done by someone else so I could stay at the computer working longer to deliver on milestones. Went from 100kg to 140kg in ~5 months. The path to an early grave...

[b0son]

Eat less. Ditch breakfast, make lunch as light as you can get away with (eg. salad). If you cut your physical activity so significantly, you need to match it with a similar reduction in food intake.

[BPXR6T]

I'm free of the computer now. Project goes live today at 3am. So lots more time to start exercise and eating right. I plan on going the other way and having a good breakfast, light lunch, very light dinner. Watch the calories in and out. I'll be taking it easy on the exercise to start with though. Just walks to start with.

[Robos F6]

Originally Posted by MWTB

Still on the wagon... Something new for me to be proud of; 200kg deadlift at 100.5kg body weight (down from 142.6kg). Hoping to be under 100 by the new year.

image

200kg dead lift is impressive.

[Road Games]

Bought a Nutribullet two weeks got all sorts of looks from the Milf's with my trolley full of the good stuff

So far the weight hasn't shifted but i feel fantastic !!

[NTF6]

Originally Posted by b0son

I'm not getting into an argument with you. Bodybuilders always think they know all there is to know about physiology...

No, bodybuilders don't think they know all there is about physiology but they do know all there is about loosing fat and retaining muscle...!!!!!

[b0son]

Even if it does take them a month to find the words....

[BPXR6T]

Over the last 18 days I've gone from 137kg to 124kg with dieting. I'm pretty satisfied with that. I grabbed a FitBit two days ago and have started walking, and using the app to track calories in and out. Looking forward to being around the 100kg mark again in a couple of months.

[DJR David]

I have always eaten quite "healthy", but decided to try something.
Some back ground, i am 45 and have asthma for 35 years requiring preventative medication for this whole 35 years. I also suffer nasty indigestion. I take a nexium once a day for this, plus have been popping in 10 or rennies every few days as well. Not good. I am moderately active, and am quite slim, with a little bit of a belly.

So i decided to cut 90% of dairy, bread, pasta.

After 7 weeks, with no other changes, i have dropped 5 kgs.

BUT here is the big news. I saw my asthma specialist who has taken me off preventive medication for the first time in 35 years, and I have had only had a TOTAL of 4 rennies in 7 weeks.....

[DJR David]

double post

[Mechan1k]

I know my Father-in-law suffers quite badly if he eats bread with indigestion ... sohe rarely eats it now ... and hasn't had any futher issues.

good to hear about being off the preventative meds too ... you may have had an underlying issues with an allergic reaction from it causing your asthmatic issues .... have you ever had allergy testing to see if you have issues with some foods?

[DJR David]

Originally Posted by Mechan1k

I know my Father-in-law suffers quite badly if he eats bread with indigestion ... sohe rarely eats it now ... and hasn't had any futher issues.

good to hear about being off the preventative meds too ... you may have had an underlying issues with an allergic reaction from it causing your asthmatic issues .... have you ever had allergy testing to see if you have issues with some foods?

Yes, but came up with nothing. saying that my wife is clearly allergic to cats, but the tests say she is not....

[Uncle Niceguy]

A Question for the people who have had personal trainers in the past:

"how do you tell them in a non-confrontational manner you no longer wish to continue seeing them?"

bit of background firstly to help, l've been his longest client (started with him in nov/2013) been his greatest achievement (lost 46kg since starting) and will no longer be seeing him as l'm moving onto imo, bigger and better things that l don't think is his field of expertise.

[blueoval]

Originally Posted by Mr.NiceGuy

A Question for the people who have had personal trainers in the past:

"how do you tell them in a non-confrontational manner you no longer wish to continue seeing them?"

bit of background firstly to help, l've been his longest client (started with him in nov/2013) been his greatest achievement (lost 46kg since starting) and will no longer be seeing him as l'm moving onto imo, bigger and better things that l don't think is his field of expertise.

I just told my trainer I do not wish to continue the training anymore after X sessions. This gave him some time to adjust his schedule out of common courtesy. Gave him a financial difficulty reason and that was that. I thanked him for his expertise and help in getting where I am and there was no hard feelings.

No doubt it would be a lot harder seeing as he has been your biggest line of motivation for getting to where you are today and you feel somewhat obligated. But at the same time, when enough is enough, you just have to say it and leave it there. He'll understand that it isn't personal if he is professional about it.

[Runman]

Originally Posted by Uncle Niceguy

A Question for the people who have had personal trainers in the past:

"how do you tell them in a non-confrontational manner you no longer wish to continue seeing them?"

bit of background firstly to help, l've been his longest client (started with him in nov/2013) been his greatest achievement (lost 46kg since starting) and will no longer be seeing him as l'm moving onto imo, bigger and better things that l don't think is his field of expertise.

By now you know all of the PT's tricks and methods, you can now look after yourself. No problem really, PT will just have to understand.

There are a zillion ideas on correct diet and exercise routines. but IMO, just ditch wheat altogether, keep your carb intake under 200gms per day, eat protien ie meat, eggs, and nuts. Vegies (can't eat to much), full cream dairy, unsweetened yogurt, cheese, none of that reduced fat stuff, but dairy fat unless you have intolences is OK, we still need fat in our diet. Fruit is obviously good, but stick to berries, particularily blueberries are very good for you. This is just a very rough guide to better nutrition.

To lose weight, or just to remain a healthy person, what you eat counts for about 80% and excercise the other 20% but you must do both to get real results, and feel a lot better as well.

[xr8 007]

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

[raised by monkeys]

Originally Posted by xr8 007

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

Low carb/high protein wont always work. You've probably changed your diet from how ate before, and may need to change again to keep your body guessing. Don't be afraid of (healthy) fats such as avocado, nuts, whole eggs etc. Also, research carb cycling. Also try using apple cider vinegar as a salad dressing and squeeze fresh lemon/lime juices on salads - vinegars and acidic juices are natural fat burners.

What is your current caloric and macro daily intake?

[xr8 007]

Thanks for the suggestion on the salads. Love my lime and lemons just didnt think of doing that. LEGEND!!!

Not 100% sure on my caloric intake nor my macro. Would guess its almost 60 40 infavour of protein. I know, its something i should know to reach my goals. However i take everyday as it comes and plan the day as I go. Something that just works for me thats all, i dont want to be one of those people that tell the world "i'm on a plaeo diet" "i'm on a bla bla diet" etc. So i plan my day with food on the day, to be honest its preety easy as I dont eat much.

I took yesterday off from road work and training, and i think i will just reset until Thursday. Diet to continue however, just abit sore. Hopefully I can jump start the burn effect. Will do yoga at home tonight to stretch out the sore muscles.

Everything I have done has worked to this point, just the last 2.5kgs.

[raised by monkeys]

without getting into semantics like the lifting thread, basically; calorie in vs calorie out. Find your maintenance calorie level to maintain your current shape. 500 calorie surplus = weight gain. 500 calorie deficit = weight loss. Calories = total energy consumed. Fats and carbs = insulin = energy. The way energy is absorbed is different between carbs and fats. Protein = muscle repair. Im sure someone will likely correct me if im wrong, but this is the basic ins and outs and follows IIFYM (if it fits your macros). Calorie in vs calorie out will adjust your body fat % macros will help adjust your bodies composition.

To work out your current macro and caloric level, go to myfitnesspal and register. Fill in your details, and don't worry so much about the goals, but use it for the food tracking. Type in foods you buy from shops, search by brands etc. and put in your serving size and it will give you the macro/caloric value.

Look up a guy called Nick Cheadle, and/or Aaron Curtis, who makes this info basic. Yup, they're physique/natural bodybuilders but following their (and other accurate nutrition advice) is essential to any weight loss/muscle gain program.

[Runman]

Originally Posted by xr8 007

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

Losing 14.5k in 12 weeks is very good effort on it's own. You are probably at the weight now that your level of exercise and diet defines, and to go lower may require a little belt tightening on the carbs.

If you can get your carb intake under 50g a day,this is where metabolic benefits really start to kick in. When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically, it would definitely remove those last 2.5k.

How tall are you? Have you checked your BMI to see what weight is appropriate for your age, height etc?
http://www.heartfoundation.org.au/he...alculator.aspx

[CoupeKing]

Originally Posted by xr8 007

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

You can also 'shock' the body out of your routine. Like swimming, weekend of skirmish, dirt-bike etc. Same goes with body-builders that have to change their routine for more gains.

Another thing mite help- Avoid eating before you sleep, or as soon as you wake up. You're functioning in fat/calorie-burning territory when you're asleep...and continues when you wake-up and move around. A family member of mine lost 40 kilos in about 16 months...never exercised once in that period. But they hit that 'plateau' you speak of and is exercising daily to drop the last 5-10 kilos.