Weekly weigh in

jus weighed in... my height is 5'11 ish. and my weight is slightly more than expected.. 16stone 6-7pound.

1st target weight is get back below 16 stone then try to be 15 for me wedding..

also i think the scales r broken at home i def dont weigh that hahaha (denial)
 
fat-tiger said:
amanda can you not set us some kind of diet plan to follow on what we and shudnt eat type of thing, that would be very much appricated,
this is what ive had 2day

muller youg and bannana

stick of pineapple

satsum

bannana

1 bit of white toast

tuna salad with jacket potatoe
Click to expand...

Hi FT,

Whilst I am no expert and hope this does not come across as too cheeky.

I would guess that you have not eaten anywhere near enough for today so far. Read your post earlier and it sounds too big a difference from what you eat just now.
 
oh sorry phil lol my bad.. but least you know i had chicken for tea just incase you wondered haha...

thanks andy although gourock sounds a bit far to go to be a banksman although if i walked i would loose some weight
 
I'm in on this but will post starting weight Monday (probably aaround 15st 3 or 4 I reckon) target of 13st 13Lb but would like to get down to 13st 7lb and aiming to be there for second May weekend but want to be a t 14st by Easter.

I lost over 2 and half stone a few years ago so reckon I could get down again pretty easy (just need to wire the jaws shut).
 
AMcC said:
Hi FT,

Whilst I am no expert and hope this does not come across as too cheeky.

I would guess that you have not eaten anywhere near enough for today so far. Read your post earlier and it sounds too big a difference from what you eat just now.
Click to expand...

no no probs what so ever amcc,gotta cut down somewer though, thats why i asked for something structured diet plan to type of follow
 
fat-tiger said:
no no probs what so ever amcc,gotta cut down somewer though, thats why i asked for something structured diet plan to type of follow
Click to expand...

Im not an advocate of diet plans but have followed advice given to me years ago, a man will maintain weight taking in 2500 calories, to lose an average of 1lb a week you need to cut back by 500 a day to 2000. You can have 2000 a day but try having 5 a day in terms of fruit and veg and a healthy intake of dairy (milk and/or yoghurts). Avoid high fatty foods and snacking and your just about there.

When im "good" I do 2000 cals and avoid bread and booze, seems to work a treat.

Good luck matey.
 
sounds good enough to me, bread thats a big one of my vices with lurpak butter, or should i say was until i turned over my new leaf
 
fat-tiger said:
amanda can you not set us some kind of diet plan to follow on what we and shudnt eat type of thing, that would be very much appricated,
this is what ive had 2day

muller youg and bannana

stick of pineapple

satsum

bannana

1 bit of white toast

tuna salad with jacket potatoe
Click to expand...

Definatley not enough. Very low in protein and fat and very carb rich, especially in fructose (From the fruits)

As for a list of the right and wrong to eat.........Ask and ye shall receive :thup:

Garde A being very good. Grade F being very poor.

A-grade fibrous carbs

Spinach
Kale
Broccoli
Cauliflower
Brussel sprouts
Green Beans
Asparagus
Collard greens
Green and red peppers
Mushrooms
Tomatoes
Onions
Cucumbers
All other fibrous carbs, green vegetables or salad vegetables

A-grade starchy carbs

Yams
Sweet potatoes
Barley
Oatmeal (Old fashioned unsweetened)
Beans, all types
Black eye peas
Slow cooked brown rice (long grain/basmati)
Lentils
White potatoes Red potatoes
Carrots
A-grade simple carbs
All fresh fruits (not including canned, sweetened, or juice)

A-grade fats

Flaxseed oil
Udo’s Choice essential oil blend
Fish Oil
Fatty fish (salmon, trout, herring, sardines)

A-grade proteins

Chicken breast
Turkey breast
Extra lean ground turkey
Ostrich
Buffalo/Bison/lean game meats
Fish, all types
Shellfish
Egg whites
Non fat cottage cheese
Top round steak (leanest cut of red meat)
Protein powder supplements (whey, casein, or combination)

B-Grade Foods

A “B” is a good grade. Not the best grade, but a “good” grade nonetheless. Physique athletes (bodybuilders and fitness competitors) often drop out B grade foods prior to competitions, opting for 100% A-grade choices. This makes the diet much more restrictive.

If you’re a perfectionist, you might strive for “straight A’s,” and that’s fine. But keep in mind that it’s not only okay for you to eat some B grade foods most of the year, it might actually be a good thing because it makes your diet much easier to maintain. Adherence to your nutrition program is much easier when you give yourself more options. On the other hand, if you are preparing for a physique competition or you’re on a “peaking” phase, then you should “tighten up” your diet and get as many A-grade foods as possible.

There are many good B grade foods to choose from. Allowing products that are 100% whole grain, yet slightly processed (whole wheat bread, cereal or pasta, for example), opens up a whole new world of options and adds great variety to your diet. Why doesn’t whole wheat bread get an “A?” The only reason whole wheat bread doesn’t get an A is because it is processed. Although it may be whole grain, a loaf of bread doesn’t grow on a tree does it? It’s unsweetened (except for a tiny amount of corn syrup) but it is slightly processed. An all-natural food is one you eat in the same form that it came from in nature.

B-grade proteins include those which are still low in fat, but are not as lean as their A-grade counterparts. For example, flank steak is great, but not as lean as top round steak, so the top round gets an A and the flank gets a B.

B-grade Carbohydrates

100% whole grain, unsweetened boxed cereals 100% whole grain cooked cereals 100% whole grain pastas (amaranth, quinoa, wheat, etc) 100% whole grain breads (100% whole wheat, rye, spelt, etc) 100% Whole wheat pitas
100% Whole grain, unsweetened muffins
Quick brown rice
Quick oatmeal (unsweetened)

B-grade Proteins & dairy products

Flank steak
Extra Lean top sirloin
Extra lean ground beef
Extra lean red meats, other
Lowfat ground turkey
Non fat or 1% low fat sour cream
Non fat or 1% low fat cheese
Non fat or 1% low fat cream cheese
Nonfat or 1% low fat, sugar free yogurt
1% low fat cottage cheese
Whole eggs (1 whole egg per 5-6 whites is a good ratio)
B-grade Fats
Extra virgin olive oil & olive oil salad dressings
Natural peanut butter
Olives
Avocado
Nuts & seeds
Reduced fat, reduced calorie salad dressings

C-Grade Foods

A “C” is an average grade; not poor, not failing, but not good either. If most of your diet consists of “C” grade foods, your results will be average…not poor…not absent….but not good either. Breakfasts cereals like Cheerios are C list foods.
Most boxed cereals such as Cheerios only get a C because even though they’re made from whole grain oats, they’re sweetened with white sugar. If you go to a health food store you can often find generic brand Cheerios (usually called “oat o’s or “Oat circles, etc.) This would bump the grade up to a B. Any cereal sweetened with refined sugar automatically gets bumped down to a C. If the cereal is mostly sugar (think “Fruit Loops” or “Sugar Smacks”) it gets a D or an F.

C-grade carbohydrates are those which are processed or sweetened slightly, but most of them are still made from a whole grain. Starches that are processed (white rice) also get C’s because even though they are complex carbohydrates, they are rapidly absorbed and stripped of much of their original nutritional value. C-grade carbohydrates also include very calorie dense carbs, like fruit juice. Fruit juice is a fairly healthy food, but the high calorie density is not good when your goal is calorie control for a fat reducing diet.

C-grade proteins are those which are moderate in fat content and relatively unprocessed. Very low fat lunch meats are C foods, but generally lunch meats are not good choices because they are processed foods (not real meat, but a meat “product.”)

C-grade carbohydrates

Grits
Cream of rice
Cream of wheat
White rice Pasta made from enriched flour (durum semolina)
Whole grain, low fat snack foods (pretzels, crackers, etc)
Bagels
Cheerios
Sweetened and /or flavored oatmeal
Raisin Bran cereal (wheat flakes, sweetened)
Enriched wheat bread
Unsweetened fruit juice

C-grade proteins

Turkey thighs or dark meat
Chicken thighs
Ground turkey
Lean Sirloin steak
Lean ground beef
Lean red meats, other
Very low fat sliced chicken breast (lunch meat)
Very low fat sliced turkey breast (lunch meat)
Very low fat sliced ham (lunch meat)
Low fat ham or pork
Low fat (2%) cheeses
Low fat (2%) cream cheese
Low fat (2%) cottage cheese
Low fat (2%) sour cream
Low fat (2%) unsweetened yogurt

D-Grade Foods

A “D” is a poor grade, no doubt about it. If you’re eating a lot of D-grade foods, your results will be poor for sure. Most D-grade foods are also bad for your health. D foods are those that are high in refined sugars or made primarily from bleached white flour. D-grade foods also include proteins that are moderately high in total fat and saturated fat and proteins that are highly processed and refined. You might think you’re doing well by eating “low fat hot dogs,” but refined meat products – even those low in fat – should not be a regular feature in your diet.

High saturated fat content also lowers your grades. The role of saturated fat in disease is controversial, but at this time it still appears wise to keep your saturated fats low, regardless of what the “low carb gurus” are saying. High saturated fat foods are D’s and F’s. Also remember, fat and carbs together are a nasty combination. The lower your carbs, the more fat you can eat, but in this grading system (in the context of a low or moderate fat diet), foods high in get low grades (C or D).

D-grade carbohydrates

Sweetened boxed breakfast cereals with no whole grains
Snack foods made from white flour (pretzels, crackers, etc.)
Bleached, enriched white bread (i.e., “wonder bread”) or white bread products
Muffins and baked goods made with white flour, sugar and or hydrogenated oils

D-grade proteins & dairy products

Low fat sliced chicken breast (lunch meat)
Low fat sliced turkey breast (lunch meat)
Low fat sausage
Low fat ground beef
Cream cheese, full fat
Cottage cheese, full fat
Sour cream, full fat
Butter
Cream, half and half
High fat cuts of red meat
Roast Beef
Ham, pork
Reduced fat beef jerky
Reduced fat Hot dogs
Reduced fat Sausage
Reduced fat Bacon

F-Grade Foods

F foods are the foods you should almost never eat. And if you do ever eat them, it should be a rare occasion indeed (holidays, celebrations, once weekly “reward” meals, etc). These are the foods that not only spell disaster for your physique; they’re also horrible for your health. F-grade foods include the following categories: 1) foods containing trans fats, 2) foods high in saturated fats, 3) Highly processed or refined foods, 4) highly sweetened foods or foods that are pure sugar, 5) foods that are high in refined sugars and fats, 6) processed, high fat meats.

Hydrogenated tropical oils (Palm oil, Palm kernel oil, Coconut oil)
Hydrogenated vegetable oils
Anything deep-fried
Margarine
Very high calorie and high fat cuts of pork
Very high calorie and high fat cuts of red meat such as porterhouse and prime rib
Foods made mostly of white sugar or other refined carbohydrates (corn syrup, etc)
Candy
Sweets
Chocolate
Cookies
Soda (Coke, Pepsi, etc)
Sugar Sweetened beverages
Pastries and Baked goods high in both fats and sugars
Pies
Doughnuts
Croissants
Éclairs
Cinnabons
Cakes

Foods high in both refined carbohydrates and saturated fat

Fettuccine Alfredo
Potato chips
Hot Dogs on white bun
Fast food hamburgers on white buns (even worse with cheese, bacon)
Sweetened peanut butter
Chocolate milk (full fat, whole milk)
Meats that are processed and high in fat
Sliced full fat ham (lunch meat)
Sliced full fat turkey breast (lunch meat)
Sliced full fat chicken breast (lunch meat)
All other full fat luncheon meats and cold cuts
Bologna
Hot dogs
Salami
Sausage
Bacon
 
cheers gareth do you have that in e mail form ,if i pm you my e mail address would you send it, alot of good info on there
 
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