AFF Weight Gain/Loss Program

[blueoval]

Originally Posted by MWTB

Awesome man, sick work! How tall are you out of curiosity?

Pretty short. About 167cm I think from memory. 5'6" or there abouts.

[MWTB]

Originally Posted by blueoval

Pretty short. About 167cm I think from memory. 5'6" or there abouts.

Ah okay! Just keep trying to work out if my goal of 90KG is going to be realistic for me @ 190cm. I'm thinking it should be, but I stand at 113 at the moment and it feels like I have more than 23 kg to go before I'm nice and lean.

Posted this on my facebook last night as one of the only mentions I've made of my weight loss on Facebook and got 115 odd likes on it. People are noticing the difference and it feels (and looks) awesome.

[pundit]

I am rater stoked with this! Look at how tight the shirt was around my arms, and how big my gut was to now.. Granted yea I am still fat but came a long way so far. Dunno how much I was in the pic on the left but to date I am 22kg down. Feeling so good about myself and not even half way to my goals yet

[blueoval]

dont lose hope guys. Keep at it. The goal is to change ones way of life, not live to a number. Those that lose weight to get to a number do so with kudos, but the motivation usually dies off and old habits can creep back in, often leading one to put weight back on. Choose this as a lifestyle and you'll keep the weight off forever.

[AU Mont]

for sure lifestyle change is the key factor............ but keeping track of your progress is invaluable as you will have some bad days/weeks where you dont feel like your getting anywhere and feel like giving up, is when you see numbers drop you know your on the right track and to keep going.......

[blueoval]

Originally Posted by AU Mont

for sure lifestyle change is the key factor............ but keeping track of your progress is invaluable as you will have some bad days/weeks where you dont feel like your getting anywhere and feel like giving up, is when you see numbers drop you know your on the right track and to keep going.......

oh by all means. The figures don't lie. But some do get hung up on the figures and it can sway them if those figures aren't as good as they would like. Hence the suggestion to concentrate on the lifestyle change in general.

[XR6_661]

Everyone in here needs to come over to the 'do you even lift?' thread.

[AU Mont]

you need to get fat and come over here lol !!!

[b0son]

dropped 12kg (80 to 68) since Sept. no substantial exercise involved. don't eat breakfast, lunch is <100cal during the week. I eat whatever I like after 5pm. still have McD once or twice a week, go out for dinner once or twice a week. don't count calories, haven't cut out any particular food group (the avoid carbs logic is pretty flawed). its been pretty easy TBH.

[XR6_661]

Originally Posted by b0son

dropped 12kg (80 to 68) since Sept. no substantial exercise involved. don't eat breakfast, lunch is <100cal during the week. I eat whatever I like after 5pm. still have McD once or twice a week, go out for dinner once or twice a week. don't count calories, haven't cut out any particular food group (the avoid carbs logic is pretty flawed). its been pretty easy TBH.

68 is too small! I'm at 67, 5'7" and I'm gaining!

How tall are you?

[b0son]

Originally Posted by XR6_661

68 is too small!

You shouldn't be going by weight, you should be going by body fat %. I'm at 20% (target 10%). 68 is too big.

[sideways82]

Originally Posted by XR6_661

68 is too small! I'm at 67, 5'7" and I'm gaining!

How tall are you?

5'8" and 64kg, currently at work with a spoon, a 750g tub of nutella and a bag or doritos

[AU Mont]

so from the time you go to bed to the start of next day's dinner youve had a total of 100 calories?

Your body needs nutrition constantly throughout the day to maintain health. Putting your body through a prolonged period of malnutrition, then gorging at the end of the day isnt something that anyone should do to lose weight

[b0son]

Originally Posted by AU Mont

so from the time you go to bed to the start of next day's dinner youve had a total of 100 calories?

yes

Your body needs nutrition constantly throughout the day to maintain health.

No, it doesn't. From the time I go to bed to dinner the next day, its using up its glycogen store and starting to burn fat once most of the glycogen is gone.

Where weight loss is concerned, there's a huge amount of misinformation bandied about by hack nutritionists trying to reinvent the wheel so they can sell their latest weight loss book. Most of it is rubbish.

Putting your body through a prolonged period of malnutrition, then gorging at the end of the day isnt something that anyone should do to lose weight

Malnutrition happens through *prolonged* deficit. 16hrs is not prolonged on the body's metabolic timescale.

Weight loss is all about getting your calorie intake below your output. That's it. You don't have to space your meals out, you can eat after 8pm, you don't have to cut carbs or sugar.

BTW, I'm a biochemist, so I know a bit about how metabolism works...

[AU Mont]

you can do what you want, obviously your happy doing it that way.

body & organs & all natural processes are running 24/7..............not just every afternoon

how are you basing success of this diet? Do you just sit in one spot all day, or are you active? Are you hungry all the time? Do you feel drained? etc et.

[b0son]

Originally Posted by AU Mont

body & organs & all natural processes are running 24/7..............not just every afternoon

your body stores carbohydrates, and it stores fat. precisely for the purpose of not having to eat 24/7. there's sufficient amino acids in cells and the blood to last a few days before substantial catabolism ensues.

look up intermittent fasting. better still, watch the doco a few posts up 'eat, fast, live longer'. intermittent fasting is safe, and effective, and scientifically proven.

how are you basing success of this diet? Do you just sit in one spot all day, or are you active? Are you hungry all the time? Do you feel drained? etc et.

I do feel hungry from time to time, but there's nothing wrong with that. The idea that you should never feel hungry is half the problem. Did our ancestors a few centuries back have the luxury of fridges, take-aways, etc? constant snacking is a recent phenomenon, and the effects of this are obvious.

I was doing weights, but a renovation project makes my gear inaccessible for the time being, though the diet had no impact on my strength. My running PB was set during a fast. I don't feel drained, I feel fine, in fact I feel a lot better than I did when I ate whenever the tiniest feeling of hunger hit.

[MWTB]

I can vouch for Intermittent Fasting being incredible at helping you lose weight. I've been doing it for a few weeks and it is what pulled me out of my plateau that has been plaguing me all year. I went from 118 down to 114 and haven't moved back up yet. I'm sitting on 114ish kg at the moment and finding I'm not moving down, so I'm going to cut my calories back from 2000 down to 1800 and see how that goes, but as far as I can tell 2000 is probably even a bit low for someone that weighs 114kg.

On the topic of IF, I have had no issues with hunger. I get hungry obviously but fighting it is not hard and I always stay within my 2000 calorie mark for the day.

Currently I am smashing weights every day and cardio most days. I feel maybe this is why my weight isn't moving down, maybe I am putting on muscle...I just didn't think you could put on enough muscle to match your losses in fat. I am getting more vascular in the arms and I saw my ribs in the mirror this morning for the first time in my entire life (that is so pathetic I could cry but I'm so happy), so maybe it is working.

[AU Mont]

Originally Posted by MWTB

... so I'm going to cut my calories back from 2000 down to 1800 and see how that goes, but as far as I can tell 2000 is probably even a bit low for someone that weighs 114kg.

with the amount of weight you still looking at losing, i would be more inclined to fast track it a little but cutting back to 1500 calories daily, no more no less.

do plenty of cardio, and keep lifting heavy to keep your strength. There will be muscle loss, but trying to keep/gain muscle and loss fat is a very slow process

Might be quicker to drop the weight fast, then start again when youve reached your goal figure & rebuilding lost muscle?

[MWTB]

Originally Posted by AU Mont

with the amount of weight you still looking at losing, i would be more inclined to fast track it a little but cutting back to 1500 calories daily, no more no less.

do plenty of cardio, and keep lifting heavy to keep your strength. There will be muscle loss, but trying to keep/gain muscle and loss fat is a very slow process

Might be quicker to drop the weight fast, then start again when youve reached your goal figure & rebuilding lost muscle?

Yeah I've made peace with the fact that I'm going to lose muscle, but with the amount of physical work I do for a job as well as the amount of lifting and cardio I do, I figure I'll make up for it in no time.

I was benching 90kg on the decline last night after hitting the cables, chest press and pec deck before hand, I was pretty pleased with that. Keen to pop my chest out, my shoulders are creeping forward so I need to cut back on my shoulders, traps and lats exercises for a while.

[XR6_661]

Originally Posted by MWTB

my shoulders are creeping forward so I need to cut back on my shoulders, traps and lats exercises for a while.

No. You take that back!!


http://www.popsci.com.au/science/***...ers-study-says

Studies have proven that shoulder to hip ratio is most important.

Keep hittin dem shoulders

[MWTB]

Here is a good video explaining what IF is and how it works. These guys are awesome, I've been following them a long time across their numerous channels and they are really so motivational even if you don't like their advice.

http://www.youtube.com/watch?v=hzfsaXsV-T4

[MWTB]

Weighed in at 112.2 this morning down from 113.8 at last weigh in (and 142.6 in the beginning) on Monday last week (forgot to weigh myself this Monday). I tend to weigh myself on Mondays and Fridays and then average out the weight. I feel this is more accurate and a better way to see your true weight through water retention and such. Keen to see how I come up on Monday coming

[conordec]

couldn't find a photo of me standing up, or in plain view... this is the closest thing to a decent photo of me a few years ago, half a dozen chins, massive gut... top weight was 122kgs...... tired, grumpy, all in all just not right.



few years later.... 82kgs... happier, healthier and more energy, working in the Maldives helps, fishing all the time, swimming, sweating it out etc... gave up booze... once a week i'll have a few but thats about it.

locals here won't kill a fish, they let it die... can't do that to my tuna!


This is a better pic of me looking lean, unfortunately with my eyes closed.... fish is 8ft+ i'm around 5'11"

[XR6_661]

"Working in the Maldives"


:(

[Spudz27]

So anyone got ideas on how to get rid of the love handles? I have been going to gym everyday now, also started playing tennis again. I am now below 100kg, with 14kg to go to nominated weight. Because of my condition I can't lift more than 25kg, so bulking up is not possible, but toning is. My routine is

15min treadmill, 6km at 2.0 Grade, after 5mins I lower to .05 and up speed to 8.5km, then after a minute lower to 6km then back to 2.0. I do this twice during the 15minutes.

Then I do 20 reps on the pull up machine thing, counteracts your weight so I only pull up 25kg.
20 reps on lats 25kg
20 reps biceps 10kg
30reps at 15kg on the ab crunch thing
30 reps at 25kg on the machine that works the side muscles (I forget muscle and machine names)
20 reps at 20kg on the machine that does the pecks
20 reps at 20kg on the one that works triceps and shoulders.
Finish with 5-10mins on cross trainer at level 5 keeping 100spm or higher.

I use protein before and after the gym.

As I have a pretty severe heart condition I gotta be careful, but so far it is handling it very well and the dr said there has been no change during my last scan. I have dropped 3 pants sizes, and 2 shirt sizes, but look stupid because my shirts cling to my muffin top and I need to know how te hell to get rid of it. My upper body is def bulking up at the moment, but there will be a point it stops as I can't (I can but not supposed to) do more than 25kg.

[b0son]

Originally Posted by Spudz27

As I have a pretty severe heart condition I gotta be careful, but so far it is handling it very well and the dr said there has been no change during my last scan. I have dropped 3 pants sizes, and 2 shirt sizes, but look stupid because my shirts cling to my muffin top and I need to know how te hell to get rid of it. My upper body is def bulking up at the moment, but there will be a point it stops as I can't (I can but not supposed to) do more than 25kg.

In your position, I'd be looking to address the weight with diet. By all means, keep doing exercise to maintain some degree of fitness, but I doubt you're going to burn substantial calories given your heart condition. Its just not worth the risk.

Speak to your doctor about going on a 5:2 fast, 2 days per week where you only consume 500cal, in one meal (see the BBC doco 'Eat Fast Live Longer' posted earlier). The upside of this type of diet is that by incorporating fast days, you don't have to count calories on the non-fast days quite so fastidiously (and dietary boredom is what ends up undoing most dieters in the long term).

The other upside is that it seems to 'reset' the hunger hormones which cause you to want to graze all day long even when you're not particularly hungry. In my experience, I've been able to go back to eating only when I am actually hungry, I don't feel nearly as much desire to snack simply because I can.

But like I already said, speak to your doctor first.

Losing the love handles can only be achieved by cutting body fat. You cant target them with ab exercises, its just going to take an overall fat reduction for them to go.

[AU Mont]

Sounds like your doing just fine as you are, keep it up !!

1500 calories, clean food. You dont have to turn into a vegan, but no obvious crap like deep fried dagwood dogs lol

Plenty cardio & light weights 6 days a week, 1 day rest. Doing the weights you feel comfortable with is important, as muscle is a fat burner even when your doing nothing. I dont like machines at all, as it takes away alot of the effort you would normally have to use to hold free weights steadily.

For cardio, i HEAVILY recommend boxing training, even if its just hitting the bag. Yes running on a treadmill will burn fat, but the benefits in smashing a bag for 20mins a day gives you so much more. At first you'll feel like a caveman, after 2 weeks you notice how much more crisp your punches are & how much harder you can hit, how much more toned your whole body becomes, how much better your body copes & how quick it recovers from being so out of breath you dont think you can do any more.

With your heart condition, you would generally have to approach boxing training with caution, but if you can already push hard on the treadmill id say go for it. These are just my thoughts

[MWTB]

Oh boy

[Spudz27]

Diet really can only go so far. I am coping with the exercise right now and everything was fine last scan and dr knows, so I am going to keep going with exercising with diet change. I usually have a meal replacement shake in morning, protein shake before and after gym, so that sorts out morning tea, tuna and salad for lunch and then something like grilled chicken or salmon with spinach and small amount of mash, or scrambled eggs with spinach, mushroom and some bacon. Course on a friday night I might have some pizza or go to subway or something, can't be good everyday lol.

[MWTB]

111kg this morning. Getting very excited. I'm really leaning out now. My ribs are getting more visible every week and my friends are freaking out at how fast I'm leaning out at the moment thinking I'm dropping 5kg a week when really it's 1-2kg.

Original target of 100kg should be achieved within 8 weeks if things keep going the way they are going. 90KG is still the new target, but willing to adjust that again once I hit 100.

Latest progress pic from my instagram... username is mwtb if ya wanna follow me. I post a lot of stuff about my weight loss and gym routine.