AFF Weight Gain/Loss Program

[FairmontGS]

Originally Posted by mik

Thanks mate, and will done to you to, I haven't touched a drop for years, but have indulged in all manner of junk food over the years, in the last 4 months I have sworn of the loli water , and as much sugar as I can as well as junk food , also cut brekky down to about a third and lunch about half, I try and have a good tea though .
I'm thinking getting it off. might be less of a problem than keeping it off, but time will tell , 3 stone to go : ).

You're doing all the right things. Slow weight reduction is more sustainable. A couple of suggestions - cut out all juices as well (if you're drinking them) - full of sugar, do like Ross is and prepare your own. I have a glass of lemon juice and soda water every morning with breakfast instead. Swap your meal sizes around - breakfast is the most important meal of the day and if you cut that back you're likely to feel fatigued by mid-morning. So big breakfast of freshly cut up fruit, low fat yoghurt and raw muesli/weetbix, coffee/tea, squeezed juice, medium sized lunch and a light dinner. A light dinner also helps you sleep better.

Works for me.

Cheers.

[mik]

Originally Posted by FairmontGS

You're doing all the right things. Slow weight reduction is more sustainable. A couple of suggestions - cut out all juices as well (if you're drinking them) - full of sugar, do like Ross is and prepare your own. I have a glass of lemon juice and soda water every morning with breakfast instead. Swap your meal sizes around - breakfast is the most important meal of the day and if you cut that back you're likely to feel fatigued by mid-morning. So big breakfast of freshly cut up fruit, low fat yoghurt and raw muesli/weetbix, coffee/tea, squeezed juice, medium sized lunch and a light dinner. A light dinner also helps you sleep better.

Works for me.

Cheers.

sounds like a plan mate , thanks , i`ll give it a whirl ;).

[Road Games]

Made home made muesli bar slice last night .. will upload a pic of them when i get home.

Gonna be more conscious from now on of what i shove in my gob ...sugar especially !!

[Road Games]

Still gotta have these once a week yes ??

[FairmontGS]

Originally Posted by DAZZLR

Still gotta have these once a week yes ??

You bet! But not the 5 schooners that go with them

[blueoval]

Geez you blokes making me hungy

[Road Games]

Cutting out beer with food is the hardest thing i have ever done...

I did have a couple of little creatures with a forum member on monday, those things went down way to easily :/


Jug of water in the fridge now... blueberries/kiwi fruit/orange slice and a splash of lime juice

I even dragged out the TAPOUT XT yesterday but my 46yr old knees are too far gone for burpees...

[XB GS 351 Coupe]

Originally Posted by DoreSlamR

Well I'm hovering at 130 now, it's all come everywhere except my gut.

I don't think diet and the small amount of exercise is going to get rid of it.

I honestly don't know where to go from here, I work out in the heat in Karratha 6 days a week and am too knackered at the end of the day to really do anything too strenuous..

That is the only thing that will get rid of it, you have it easy in relation to weight loss as you have a physical job, a desk jockey has to work AND find time to exercise, while you get paid to 'exercise'.

I never had a weight problem when I was doing construction work/concreting/labouring etc, that only came when I got a desk job.

Weight loss is a simple formula, no tricks or gimmicks needed, 1kg of body fat equals roughly 7000 calories (depending who you believe)

So to lose 1kg per week you either have to burn an additional 7000 calories, or get to a point where you are eating 7000less calories per week.

Start on 2200-2500 calories per week and see how you go, if no results reduce by 10% and keep going. Also add a 30minute to 1 hr brisk walk after dinner.

Monitor through myfitnesspal app on your phone, you can even enter your weight etc and it will recommend your daily food intake, you can also enter you weight daily/weekly what ever and it will give you a nice chart.

Plus all the other advice/tips given are all good.

[Road Games]

Originally Posted by DAZZLR

Made home made muesli bar slice last night .. will upload a pic of them when i get home.

[Road Games]

Next weeks lunch's all pre done and a fridge full of healthy choices...

I use the wine when making pasta carbonara, the alcohol flames off.

[b0son]

on my phone, they look like Kalamata olive and capsicum muesli bars :P

[XB GS 351 Coupe]

Originally Posted by b0son

on my phone, they look like Kalamata olive and capsicum muesli bars :P

They look like that on my computer screen as well.

Not sure why people eat horse feed anyway, I have not had musli or cereal since primary school, our horse seems to like to though.

[Road Games]

LOL havn't been called horse for a few years, but that's another story

Condensed milk
Rolled oats
Coconut
Pumpkin seeds
Raw nuts
Cranberries
Dried apricots
Blueberries

Very tasty and the only form of sweet indulgence i will be having next week!

[FairmontGS]

Originally Posted by XB GS 351 Coupe

Monitor through myfitnesspal app on your phone, you can even enter your weight etc and it will recommend your daily food intake, you can also enter you weight daily/weekly what ever and it will give you a nice chart.

^^ - This. I can't recommend this app enough. Couple it with Endomondo which measures your exertions and interfaces seamlessly back to MFP.

[XB GS 351 Coupe]

Originally Posted by DAZZLR

LOL havn't been called horse for a few years, but that's another story

Condensed milk
Rolled oats
Coconut
Pumpkin seeds
Raw nuts
Cranberries
Dried apricots
Blueberries

Very tasty and the only form of sweet indulgence i will be having next week!

That actually sounds like it would be nice.

[XB GS 351 Coupe]

Originally Posted by FairmontGS

^^ - This. I can't recommend this app enough. Couple it with Endomondo which measures your exertions and interfaces seamlessly back to MFP.

What is this Endomondo you speak of??

[FairmontGS]

Go to the app store and download and install. Then go into settings of MFP, Apps and Devices, My Apps and connect to Endomondo. Now all your workouts come through and are added to your daily calorie running total.

[XB GS 351 Coupe]

Will check it out.

[Road Games]

Lost three kilo's this week... i am expecting my weight to stabilise next week tho' :/

[mik]

Well done Dazzlr .

[Road Games]

Thanx mik...

[mik]

It is a good feeling to shed some pounds , every now and again i would see my reflection in shopping centre windows, totally depressing , deflating , confidence shattering , sometimes i look at the scales and im shocked to see another pound gone, i get that way sometimes and i think i weakened on on a couple of days with the meals , but alo and behold still going down , almost to the stage where i can pull my gut in and look like a slim fella ... rock and roll baby .

[XB GS 351 Coupe]

Ate the best part of a family sized meat lovers pizza the other day and lost just over 1kg the next morning when I weight myself

So who knows

[FairmontGS]

Was that AFTER the pizza made you go to the toilet?

[FairmontGS]

Originally Posted by DAZZLR

Lost three kilo's this week... i am expecting my weight to stabilise next week tho' :/

That's a lot to lose in one week. Well done.

[xr8 007]

Hello to all again, another silly question from me again.
I’m approaching my cheat night. Which means a cheat dinner and cheat dessert. However due to my eating habits I don’t enjoy cheat nights as I should due to cramming my dinner and dessert all in one night. I just cant fit that amount of food in one sitting. I know the logical option is eat less of both and you can fit it. But I’m only human and my week is very strick as is.

My question, is it ok to split nights of my cheat night dinner and cheat night dessert without gaining the bad weight? Thanks in advance for your help.

[raised by monkeys]

Originally Posted by xr8 007

Hello to all again, another silly question from me again.
I’m approaching my cheat night. Which means a cheat dinner and cheat dessert. However due to my eating habits I don’t enjoy cheat nights as I should due to cramming my dinner and dessert all in one night. I just cant fit that amount of food in one sitting. I know the logical option is eat less of both and you can fit it. But I’m only human and my week is very strick as is.

My question, is it ok to split nights of my cheat night dinner and cheat night dessert without gaining the bad weight? Thanks in advance for your help.

Your logic of "less of both" is good. It all comes down to the caloric intake total, that means it depends on the caloric value of both. If you split, does that mean youre likely to have more cheat dinner tonight and then on another occasion more cheat dessert. Or are you likely to eat the same amount you would tonight?

The whole basis of cheat meals is, as you said "only human" so to allow yourself to indulge, but restricting this to one night per week not to make it habit. It depends on your ability to control yourself or to know your habits and whether eating cheat meals over 2 nights will prevent you from maintaining a healthy regime.

[xr8 007]

Thanks Shaun for the above input. Awhile back you told be about the benefits of lemon juice and vinegar in salads and cooking. I know dress everything and often cook with lemon and vinegar...I'm at target weight now...Thanks man!!!

May trial a split and see how I go. I'm very hard on my-self and disciplined so it wont get out of hand. I think know i'm rewarding my self with a desert on a non cheat night may allow me to portion control even less my dinner for that night. Will trial and see how I go.

Open to more critique if anyone want to put in.

[raised by monkeys]

No worries mate. I found the nutritional side of things so hard when I was wanting to drop weight. Happy to pass on any info which may be of help

[XB GS 351 Coupe]

Originally Posted by FairmontGS

Was that AFTER the pizza made you go to the toilet?

Good question