Weekly weigh in

Richie13 said:
my diet is a thing in progress,

today i had shreddies for breakfast

450 cal meat pie for dinner

and just eaten a 493cal spag bol for one and a small piece of bannoffie pie

usually id not eat all day untill about 7 and then eat crap and in excess!
Click to expand...

the downside with a diet like this is your body will probably start storing fat and getting rid of muscle.the reason being that you are taking in less energy than your body needs so it will use it's own stores for energy and because the level is so low it doesn't want to get rid of energy that is easily stored(fat) and will get rid of the energy source that is hard to maintain(muscle).

this is the reason why people who go on very low calorie diets or even starve themselves look very weak and scrawny.....hardly any muscle mass.

like above people who train like mad take in so many calories it's scary but still maintain a very lean body....almost scary low fat levels.you can almost get to psychotic about calorie intake which i don't anymore,i use to when i was younger and doing the weights and when i started my fitness at first but now i just eat sensibly and make sure i take in enough calories.
 
Seeing as there are quite a few people interested now, I'm going to post a link.

The first link is a BMR calculator. BMR is your Basal Metabolic Rate. This is the amount of calories your body needs just to function healthily.

http://www.bmi-calculator.net/bmr-calculator/

Enter your stats and click on the calculate button. Your BMR figure will be diaplayed in a green strip above your the criteria you entered. Please be aware this figure DOES NOT account for activity.

Once you have your BMR figure, you have to factor in how many calories on top of the basal rate your body needs to account for activity. This is called the Harris Benedict Equation. This is a factor you multiply your BMR figure by so that it accounts for the calories you require to live your current lifestyle.

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

As an example.

An example BMR is 1980 x 1.375 (lightly active) = 2723Kcal maintenance

This is the figure the example person needs to maintain their current weight. Notice I said MAINTAIN, not lose.

In order to lose weight you need to place your body in a calorie deficit. Essentially giving your body a fraction less than it needs to maintain it's current weight, forcing your body to adjust to the new calorie intake I.E lose weight.

So.

2723Kcal - 300kcal = 2423kcal. This is a calorie deficit of 300.

Now, this is not an exact science. Everyones body uses energy at different rates (Metabolisms) so you'll never get and exact figure to reduce by. I was always told 200-300 calories / adjustment is sensible and sustainable. To this end the weight loss determines how many calories you deduct to get you to a deficit level. Here's what you do.

You make a note of all calorific values of the foods and drinks you regularly eat (I'm not going to tell you what you can an can't eat. You're all grown adults :thup:) you'll probably be surprised at how much some of the foods contain. Formulate your own diet from your list making sure you stay at your deficit figure.

Try and spread the figure over 6 or so small meals through out the day

Something like:

Breakfast
Snack
Lunch
Snack
Dinner
Snack

At times that suit you and your lifestyle/work/commitments be sure to add variation to the foods so you don't become bored with the diet. Once you have this deficit figure and diet planned you eat that diet for 7 days. If on the 7th day you have lost no weight, your body is not at a deficit level. All you have to do is remove another 200-300 calories from your diet and repeat.So it'll look someting like this:

2723Kcal - 300kcal - 300kcal = 2123kcal (Now a 600kcal deficit)

Keep repeating the above until you are losing at a steady rate of around 2lb per week. Then, once the weight loss slows, or stops, reduce another 200-300kcal from your diet and monitor your weight.

Keep repeating until you are at your desired weight. Once your here your BMR will now be lower than when you started as, obviously, you are lighter. Your maintenence calories will also have reduced, again because of the loss in weight. Then simply work out your new maintenance level calories and you'll stay at your target weight.

The only way it'll go back up again is if you live to excess for a long period of time.

The one thing I will say is try and eat cleanly. What this means is avoid refined carbohydrates (sugars) and don't stop eating healthy fats (Olive oils, nuts seeds etc). Eating fat doesn't make you fat. Just be aware that fatty foods carry more calories so you will have to be mindful of what you eat. Fat also has the added bonus of helping you to feel full (See who says fat is bad on a diet). Plenty of lean protein, such as chicken, fish, fresh meat, game etc. If you work in an office/building site or anywhere you will struggle to get a good amount of protein into your diet you could consider protein supplements as an alternative.

If like Richie you plan on doing alot of exercise, try and time eating your carbs around the times you'll need energy. Breakfast being one and either side of your work out being the other.

That's pretty much it for me, unless Amanda has anything to add? If not it's over to you guys..... Best of luck :thup:

Does anyone have a rocket science smiley :rofl:

Sorry for the long post :mmm:
 
wull said:
the downside with a diet like this is your body will probably start storing fat and getting rid of muscle.the reason being that you are taking in less energy than your body needs so it will use it's own stores for energy and because the level is so low it doesn't want to get rid of energy that is easily stored(fat) and will get rid of the energy source that is hard to maintain(muscle).

this is the reason why people who go on very low calorie diets or even starve themselves look very weak and scrawny.....hardly any muscle mass.

like above people who train like mad take in so many calories it's scary but still maintain a very lean body....almost scary low fat levels.you can almost get to psychotic about calorie intake which i don't anymore,i use to when i was younger and doing the weights and when i started my fitness at first but now i just eat sensibly and make sure i take in enough calories.
Click to expand...

Wull is bang on.

Muscle is metabolically active which means it requires energy (calories) to maintain, so in the case of a bodybuilder, the more muscle he/she has, the more calories they need to maintain it. It's easier for the body to break down something metabolically active (muscle) when at too great a deficit (This is called catabolism) rather than depleting it's fat stores which it may need in an emergency.

The other thing to remember id the more muscle your body has on it's frame, the faster you metabolism will become (to feed the muscle), so more muscle = less stored fat.

Losing muscle is something you don't want to do!
 
Last edited:
Good stuff mate. Thanks.
Weighed myself tonight on our house scale, they could be wrong but they make me 13 10 which is 192 lbs I think. I would love to get to 12 stone or 168. But for now my Target is 175.
By April 1 st.
Good luck everyone.
 
Excellent post Gareth :thup:

I'd just add that, to those not used to considering the calories in versus calories out and the calorific values of their diet...you soon become adept at calculating the numbers and selecting the appropriate foods to eat. Just bear with it for the first couple of weeks until you become accustomed to how it works in practice...
 
Gareth said:
Seems to be a problem getting a PM to you Dave.

How old are you Dave?

And

How would you assess your general activity level. Low, medium, high activity?

Sorry cleared inbox now. 65 in feb. Would say Medium, Walk about 5 miles a day plus some general things a few press ups, squats and golf muscle strenghtening. I get bored sat about?
Click to expand...
 
As my body is a temple I won't be partaking but good luck to all of you giving it a shot and big thumbs up to Mr & Mrs Whiplash for organising the technical aspects.

This could be as close to the real thing you get in a while
 
DaveM said:
Gareth said:
Seems to be a problem getting a PM to you Dave.

How old are you Dave?

And

How would you assess your general activity level. Low, medium, high activity?

Sorry cleared inbox now. 65 in feb. Would say Medium, Walk about 5 miles a day plus some general things a few press ups, squats and golf muscle strenghtening. I get bored sat about?
Click to expand...

As with my "War and Peace" post above, you do the opposite.

Work out your BMR, factor in h your activity, then ADD 300kcal.

repeat until you start gaining :thup:
Click to expand...
 
Seeing as ive had the vomitting bug over new year and havent had my new year alcohol excess(which ive started tonight:thup:) im going to start with you all on monday when you all post your first weeks weigh in.

Will have to get a set of scales first and get my starting weight but would guess myself somewhere around the 17 stone mark:o so probably need to shift at least 3 stones. Will confirm it on monday when I start.

Good luck to everyone and thanks to Gareth and Amanda for encouraging us all and giving us some vital information

Cheers til monday:cheers:
 
fundy said:
I would join in but my target weight is higher than most of the starting weights lol.

Am back training though night shifts in the winter kill me and my diet is shocking. Just finished my first kettlebell session of the year to be told I have about a kettlebell to lose (20kg!!!), plan is to shift it by spring.

Good luck all those who have pounds to shed
Click to expand...

Join in mate. I bet you are still less than me. If I lost 20 kilos I would still be at least 2lb more than Brendy starting weight.

My last weigh in on the scales with full stomach in Boots was on 17th December at 19:45 and was 22st 8lb. I would estimate my extras from Chrimbo would put me to 22st 10lb empty stomach.

Target weight for me would ideally be 16.5st-17st.

Wife is due our 3rd baby on 18/3/12 and New Season starts for me on 31/3/12. So would ideally like to get as much off as possible by end of March.
A. For the family photos etc
B. For the golf
C. Overall health
D. The money I would save lol

Will try to get an accurate weight for Monday coming.
 
Ps I don't expect to get to my ideal weight by end of March lol. Just as much as I can get off between now and then. If I was 18st this time next year I would actually be happy.

Put on almost 6 stone in the first 6 months of 2006 after changing jobs from one that was quite physical to one just sitting doing nothing. Gradually I added and lost on and off until May 2010 when I started golf and I was 24 stone and had to take 4 rest breaks walking round our 2,400 yd par 3 course.
 
OK, I'm in, just escaped from smoking so should be able to start excercising after the shock of getting on the scales for the first time in ages...

currently 18 stone

target 15s 7lb by May 27
 
im in on this, really need to lose alot, trouble eat to much big portions, and have a sit down job at work

start weight 19st 5lb would like to be 17st by march

height 5ft 10inch

need to cut out bread and lurpak

some big lads among us we would make a cracking rugby team
 
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