AFF Weight Gain/Loss Program - Page 12

disco_tezz · 27-03-2006, 12:57 PM

Hi Guys,

I figured it was time that i joined the battle of lossing the bulge.
It is time to lose the donna that is covering the smaller me.
I know it is going to be a long trip, But after reading what you guys are going through, i figured this would be a good place to get support for when you have set backs, as well as get advice from you guys that have already taken on the challange.

Well at the end of this, my aim is to have lost between 30 and 40kgs, and in the past 2 weeks I have got the ball rolling with the loss of 5 kgs. But i know the rest will not be that easy.

Good luck to all of us.

parawolf · 27-03-2006, 01:31 PM

Quote:

Originally Posted by disco_tezz

Hi Guys,

I figured it was time that i joined the battle of lossing the bulge.
It is time to lose the donna that is covering the smaller me.
I know it is going to be a long trip, But after reading what you guys are going through, i figured this would be a good place to get support for when you have set backs, as well as get advice from you guys that have already taken on the challange.

Well at the end of this, my aim is to have lost between 30 and 40kgs, and in the past 2 weeks I have got the ball rolling with the loss of 5 kgs. But i know the rest will not be that easy.

Good luck to all of us.

Heya Disco_tezz! Good on you for making a committment to improved health. 30 - 40kg is a lifechanging amount to shed and as you probably already know it won't happen quickly.

Your 5kg in 2 weeks is a solid start! Remember early on if you are exercising and eating less, a large portion of your weight loss can be water! So keep your fluid intake up. It will appear to 'slow' your weight loss but it will make the numbers more meaningful. Drink the 2 or so litres a day. Try to avoid in that 2litres coffee or soft drink as those don't do much to hydrate you. If you hate plain water add in a small amount of diet cordial.

Remember to make ongoing weight loss a success you must make changes that you can live to. The best way i have found is with what is called 'incidental exercise'. This is where you buld exercise into your daily routine so you don't have to make time for it. My biggest example of this is instead of taking a 45 minute tram ride to work every day I now ride a push bike the 9.5km. So if you can build exercise into your everyday routine that is the best way to make sure you do it and stick to it.

Remember to push the cardio on the exercise that you do - however avoid really pumping the heart, you need to be at about 65% of your max heart rate to be in the 'fat burning zone' (max heart rate = 220 - yourage, eg: for me, 220 - 27 = 193beats per minute MAX!) So 65% of that is 125. So if i'm attempting to lose weight my session I attempt to maintain that as a heart rate, If i'm going for exercise and 'performance building' then I need to maintain about 85% of max heart rate which is about 165bpm.

I know how hard it is so do many others. If you have an slippage for whatever reason, don't let it get you down, and don't hang up the boots, get stuck in and work on it!

disco_tezz · 27-03-2006, 02:41 PM

Quote:

Originally Posted by parawolf

Your 5kg in 2 weeks is a solid start! Remember early on if you are exercising and eating less, a large portion of your weight loss can be water! So keep your fluid intake up. It will appear to 'slow' your weight loss but it will make the numbers more meaningful. Drink the 2 or so litres a day. Try to avoid in that 2litres coffee or soft drink as those don't do much to hydrate you. If you hate plain water add in a small amount of diet cordial.

Remember to make ongoing weight loss a success you must make changes that you can live to. The best way i have found is with what is called 'incidental exercise'. This is where you buld exercise into your daily routine so you don't have to make time for it. My biggest example of this is instead of taking a 45 minute tram ride to work every day I now ride a push bike the 9.5km. So if you can build exercise into your everyday routine that is the best way to make sure you do it and stick to it.

Drinking the water is not a hassel, At the moment i am drinking at least 3 litres a day, With some freash lemon in it, Just help flush the system out, Kicked the soft drink out of my diet, and still only have my one coffee a day.

As for building the exercise into my day, The gym is right across the road from work, so it gives me something to do in my lunch break, instead of walking around the city aimlessly for an hour,

It is a large amount wish to loose, unfortuatly it is easier to put on than to get loose, so i have a fair bit of work ahead, but hopefully i will get there, i just hope it is an achieveable target.

Thanks for the tips parawolf

XR6Gal · 27-03-2006, 01:52 PM

I'm pretty stoked, I reached my goal in the alloted time....10.3 kgs I've lost so far

Next goal is another 5kgs....

disco_tezz · 27-03-2006, 02:43 PM

Quote:

Originally Posted by XR6Gal

I'm pretty stoked, I reached my goal in the alloted time....10.3 kgs I've lost so far

Next goal is another 5kgs....

Good job on loosing it, and an even better job in doing it in the your alloted time.

bwhinnen · 27-03-2006, 02:46 PM

Just noticed this one.

I started about 4 weeks ago. Eating better (alot better, crisps and sweets and crap like that are now a treat rather than a staple) more salads / vegies and lean meals, nice big breakfast of fruit, bran and low fat milk (mostly a good spread and moderation in the so-called bad things), and doing weights and a fair degree of stretching etc. Not alot of cardio just yet though.

I've lost just over 10kgs lost so far, which is really noticable as my pants now are loose rather than the tight they were

. I've started to suppliment my diet with additional protien intake as well to assist with muscle building as well (makes a nice dessert with no / low fat milk after a workout too).

Goal was to get down to 80kgs before building muscle but I think that will be a little more difficult now as I'm already starting to build muscle. I will be happy to sit around the 84kg mark I am now for a little while (losing more fat and building muscle). Was just over 94kg 4 weeks ago.

Getting back to the gym is great fun, was hard the first few weeks but now I really look forward to it and recovery time is much lessened. Muscles were sore 2 - 3 days after a workout and are now only sore for up to 24 hours. I do 3 sets of 8 - 10 reps of each muscle group chosen for a workout to build strength and endurance as well as a little mass.

What fun!

Cheers
Brett

GlennBA · 27-03-2006, 08:26 PM

Its been about 5 weeks and i''ve gone from 82.5kg to just over 76kg..
I'm about 6'1".. i put it down to too much work perhaps? And i cut down on eating as much as what i did

Smoke Pursuit · 27-03-2006, 10:28 PM

I am just starting a program to lose weight, I am a big built person but would like to lose my tummy.

The goal at this stage is to lose 10 kg within 3 - 4 months with 40 minutes x 2 on a exercise bike plus healthy eating and my day to day walking around work and university... Its a tough thing to try and do when you only get home at 9 30 most nights after work then uni, but im willing to give it a go.

BlueRaven · 03-04-2006, 05:59 PM

Do you ever wonder if weight loss is a part of karma? When you put on weight, someone else is loosing it?

Maybe its a giant balance thing. I know people are going to say "but Andy, if weight loss is a balance, why are people generally becoming overweight?"

But I would reply "Well yes, the 'civilised' world is becoming more and more overweight, however we are only 20% of the population - the remaining 80% of the worlds population are 3rd world and a large amount are starving. Thus the more overweight that 20% becomes only conincides with the remainder of the population who are starving, increasing. That creates a balance".

I dunno. Call me strange...but its something I think about.

max^power · 10-04-2006, 03:41 PM

Ok weighed myself this morning, i'm 89.7kg's now. Only just acheived my first milestone of sub 90kg's (around 14-15kgs lost). Next step will be more difficult...as now the weights will begin again!

**Mechan1k** · 10-04-2006, 03:44 PM

Nice work ... I have managed to keep myself around the 85kg mark now ... don't really want to drop anymore .... it means I'll have to start buying smaller size clothes (damn expensive).

But since Australia Day ... I have lost 10kg ... so i am pretty pleased about that ... and Bec has lost around 11-12kg (she is sticking to the diet thing a bit more than I am though)

max^power · 10-04-2006, 03:57 PM

yeah diet kinda sucks but its the only way to shift some of the kg's... i have not modified my diet yet, although i should eat better and i'll have to change the diet if i'm going to stay lean. by the way i highly recommend to people a set of scales that measure body fat and hydration (i got one from big w for $60). interesting to see the hydration after a hard night on the grog!

Grechie · 11-04-2006, 12:10 AM

been boxin for 4 yrs now, started gym in december, and ive put on 10 kg, all muscle, havent changed diet, boxin made me loose weight, and brought me all the goodies of strength stamina endurance, technique, but now gym is slowing me down, making me feel heavy , have to lay off some weights

Jeld-Wen Falcon · 06-05-2006, 07:26 PM

Im just starting my 'new life'. I trying to make this a life change where I eat healthy and proper instead of the usual, diet/exercise lose kilos go back to usual ways and put the weight back on. Im getting a gym membership so this should help. Currently a touch over 100kgs, want to be at 70, then start building muscle.

XR6Gal · 07-05-2006, 11:29 PM

Well since I've started my new job I've been walking about an hour each day & am hoping to get to go back to my personal trainer

I've now lost 11.5kgs & the following cm's

Waist: 20cm
Hips: 15cm
Bust: 16cm
Thighs: 15cm

Pretty happy with that effort

Jeld-Wen Falcon · 10-05-2006, 01:25 PM

Ive had a quick look through this thread and on google but cant find any recommended intake for sugar, im keeping an eye on how much sugar, fat and carbo's are in each thing I eat and was told that there shouldnt be anymore than 60g's of fat a day. But cant find anything on sugar.

Currently im having Nutri-Grain with Tone milk for breakfast which adds upto about 30g's of sugar, is that too much for a meal? I usually have a sandwich or roll with an apple for lunch, with tea it varies but I walk the dog for 40mins twice a day most days and if I only get the walk the dog once a day ill put extra with some weight lifting where I do on usual 20mins.

vino3o2 · 10-05-2006, 04:16 PM

Quote:

Originally Posted by Jeld-Wen Falcon

Ive had a quick look through this thread and on google but cant find any recommended intake for sugar, im keeping an eye on how much sugar, fat and carbo's are in each thing I eat and was told that there shouldnt be anymore than 60g's of fat a day. But cant find anything on sugar.

Currently im having Nutri-Grain with Tone milk for breakfast which adds upto about 30g's of sugar, is that too much for a meal? I usually have a sandwich or roll with an apple for lunch, with tea it varies but I walk the dog for 40mins twice a day most days and if I only get the walk the dog once a day ill put extra with some weight lifting where I do on usual 20mins.

My friend stay away from that Nutri-Grain crap!! Its loaded with sugar....The best cereal for breakfast I believe is good old fashion oats (plain oats not baked or roasted) with some honey and a banana. 30g of sugar for one meal is heaps and if you dont burn it up straight away it gets stored as fat.
Also keep away from white bread as this has exactly the same effect as sugar, keep to slow release carbs like wholemeal bread and pasta...The only right time to eat some white bread or something sugary is immediatly after a heavy weights routine to spike your low insuline levels and to help transport protein to the muscle....sorry for waffling on here,

parawolf · 10-05-2006, 04:25 PM

Exactly what I have for breakfast nearly every morning. Oats + milk + sultanas in the microwave for 2 minutes 40 + cinimon + diced banana.

PS i'm now down to 81kg from an initial check in weight of ~95kg. Very happy. However because my only exercise is essentially cycling and some core body strengthing my upper body has shrunk noticably. My legs are wonderfully toned now, and my body fat up top is low, so i'm going to look to put on about 2 - 3 kg's of muscle up top through some weights.

**Mechan1k** · 10-05-2006, 10:33 PM

OK .... thought I'd update ... I haven't really lost weight lately ... but I am hovering around the 84-86kg mark ... it fluctuates really ... but nothing outside this weight.

I feel great though ... and the doctor was impressed with my blood test results too.
*I have a hereditary cholesterol problem that diet alone cannot fix*.
SO I have been taking Lipitor 40mg for the past God knows how many years ... I started on Zocor in 1990 when I was 13 years old ... and I am 29 this year .... so that's how long I have been taking this medication so far ... and will be taking it for the rest of my life that I know of.

But back to the results .... 12 months ago i let things lapse .... wasn't taking my medication ... wasn't eating the best ... and was smoking at the time ... my cholesterol level had risen back up to 9.8 again (my first reading was 9.8 was I was 12 years old ... and back then I was classed as underweight).

6 months ago it had dropped to 7.4 ... I had stopped smoking in this time .... but hadn't really started dieting and exercising .... but was back on my medication though. Doctor was pleased ... also 7.4 was the lowest it had ever been anyway.

Last week ... well ... my doctor was impressed ... really impressed.
Now with the diet and exercise ... and still not smoking (I hate being arouns people who do though .... the smell makes me sick) and taking medication my cholesterol level is down to 5.4 (within the normal range) for the first time ever ... damn I felt good. Also my doctor did liver function and BGL levels as well ... just to make sure that the medication wasn't causing any side effects (it can) ... but all results came back is normal.

Cut a long story short (sorry) ... I found I had this condition when my Father died at the age of 40 (in 1990) from an acute heart attack ... his cholesterol level was 16.8 at the time ... funny thing was he just had a medical and the doctor then mentioned it wasn't anything to be concerned about (thing is back in 1990 nobody knew what cholesterol was).

So now I making sure that I stay within the healthy range ... as I'd like to live a lot longer than what my Father did.

ALSO ... found photos of Bec and I from late last year when I was up at Daydream Island .... damn ... I didn't realise I had put that much weight on ... I looked awful compared to now. Bec as lost more weigh than I have ... and she look great now ... she loves the "new" her

. So do I (not that I didn't love her in the first place though :nutsycuck )

16wantsI6 · 13-05-2006, 01:09 AM

yey i started goin to the gym a month a go to build strength and muscle, i have gone from 74k to 75k but have lost cm off my whole body, arms, legs, gotten bigger shoulders, so i think its safe to say im putting muscle on. i do try to eat right but dont have a strict diet, and remember you can have one day as pig out day!

Jeld-Wen Falcon · 16-05-2006, 07:53 PM

Weighed myself today and ive lost 3.5 kilos in the last 2 weeks. All im basically doing is eating right and only 3 times a day and excersize. Its a simple recipe and the best thing is that im not starving myself or over-exersizing so I can keep this up.

And Cheers vino3o2, ive steered away from nutri-grain and im now eating whole-meal bread.

vino3o2 · 16-05-2006, 07:57 PM

Quote:

Originally Posted by Jeld-Wen Falcon

Weighed myself today and ive lost 3.5 kilos in the last 2 weeks. All im basically doing is eating right and only 3 times a day and excersize. Its a simple recipe and the best thing is that im not starving myself or over-exersizing so I can keep this up.

And Cheers vino3o2, ive steered away from nutri-grain and im now eating whole-meal bread.

Great work Jeld-Wen Falcon, keep it up and keep us posted on your progress

vino3o2 · 13-06-2006, 08:27 PM

Howz everyone progress going?? any results that need posting??

disco_tezz · 19-06-2006, 04:48 PM

Quote:

Originally Posted by vino3o2

Howz everyone progress going?? any results that need posting??

Well It has been 3 months since my last posting and in that time i have lost a total of 14kg, apart from the weight loss i am now 12cm smaller around my waist, so all in all a good result so far.

:

Just taken up a Body pump class, so once i have got the hang of that class it should certainly help increase those figures.

vino3o2 · 05-07-2006, 07:03 PM

Quote:

Originally Posted by disco_tezz

Well It has been 3 months since my last posting and in that time i have lost a total of 14kg, apart from the weight loss i am now 12cm smaller around my waist, so all in all a good result so far.

:

Just taken up a Body pump class, so once i have got the hang of that class it should certainly help increase those figures.

Wow! What a great result!!....my Girl friend does Body Pump classes and loves them but she has been doing Body Attack classes as well and seems to think its a lot more fun...

**Mechan1k** · 17-06-2006, 10:59 PM

Well I started my weight loss on Australia Day ... and was 95kg at the start. I got down to 85kg quite quickly ... but decided to hang around that weight as i was comfortable with it.

it has been going up and down a bit (2kg here and there) ... I am now down to 82kg ... but that might go back up again ... it fluctuates around the 82-84kg mark now.

If i lose anymore ... I'll need new clothes ... and rather not spend the cash on it.

But as you can see by my post #356 on the 10/5/06 ... I am happier with my actual cholesterol level and current health compared to when i started ... things are well ... and i feel great.

Jeld-Wen Falcon · 17-06-2006, 11:02 PM

about 6 weeks in, lost 8kgs, slowly but steadily.

parawolf · 18-06-2006, 10:48 AM

My last post over a month ago indicated that I was 81kg. Over the past month not a lot has changed. I'm still ~81kg (up to 82, down to 81.5...). So hit a bit of a brick wall with my level of exercise. But i'm still happy with my results. I've started my partner on cycling (she hasn't touched a bike for almost 15 years).

As a reward for myself for cycling every day to work for nearly the past entire year, i've picked up an absolute deal of a new bike (well deal for some - some people might ask why i'd bother). So yesterday I put a $500 deposit on a pure carbon framed Scott CR1 Pro. It's ~$4000 RRP. I've got some events coming up, one being the 210km Around the Bay in a Day in October which will be about 8 hours. And then 2007 Audax Alpine Classic is about 200km of cycling in the Victorian highlands.

ATB is an event of endurance of the butt, but the Alpine Classic is a real complete physical endurance event. So i'm going to aim to nail another 4kg off my body for about 2 weeks before the event, and then eat pasta for a week before with minimal cycling.

Hmmm this is becoming borderline obsession

red_hotxr6 · 05-07-2006, 07:57 PM

For all the lazy people, drop your sugar intake by 2/3rds and you will amaze yourself.True story.

:

tbearz · 06-07-2006, 01:39 AM

Quote:

Originally Posted by red_hotxr6

For all the lazy people, drop your sugar intake by 2/3rds and you will amaze yourself.True story.

:

:sm_headba so true but its so hard.....marshmallows are yummy sigh