Weight/ Fat Loss Plan

[jamiedavies02]

Afternoon

I'm looking to lose a bit of fat. My current weight is 12st 7lb (which is a life time high for me), I have a 35in waist and i am 5ft 9in tall. I've been out of the gym for a year or so, mainly due to laziness, when I was training it was nothing serious. My weight was either 10st 5 or 11st 5, I can't remember. I wouldn't call myself fat but I'd say I've become a bit fleshy and unfit. My diet is pretty poor, I basically eat what I when i want. I also drink alot of fizzy drinks.

My first immediate goal is to get under the 12st barrier.

Diet New Old

For breakfast: Branflakes, brown toast. None

Dinner: Turkey slices on brown bread Chips and gravy, cajun chicken on white bagutte

Tea: Skinless Chicken breast and brown rice Variety of foods (chips, pasta, chicken, pizza, hotpot)

Snacks: Oranges Cake, chocolate

Drink: Water, 1 cup of tea per day with 1 sugar. Fizzy drink, tea (2 sugers)


I'm quite fussy with what i eat, I don't like many vegetables or many fruits.

Exersise

I plan to go the gym 3 days a week, alternating between upper and lower body (I have 3 variations to each of these so each cycle takes 2 weeks) starting with 20 minutes on the bike.

I plan to go on a 2m run 2/3 times a week, with HIIT once a week

On days where I am not at the gym I will skip for 10 mins, do my perfect pushups routine and do 5 2 minute rounds on the heavy bag.

How much weight can i expect to lose and how quickily? Thanks

[TempleSlave]

For a quick (and healthy!) fat loss nothing beats Paleo Diet, mate.

[Omerta]

Cut down on the bread mate, have toast with yer breakfast but don't eat it again for your next meal try cous cous or quinoa wit the turkey, also avoid carbs after 12noon UNLESS post workout also get more fish in your diet,get the bags of unprocessed frozen fish in Liddls it's much cheaper than unfrozen also get a good multi vit and fish oil supplement and one last thing unless I read it wrong your doing cardio first then weights? If so swap it over weights first for 45-60 mins then 20-30 mins cardio

[TempleSlave]

Cut down on the bread mate, have toast with yer breakfast but don't eat it again for your next meal try cous cous or quinoa wit the turkey, also avoid carbs after 12noon UNLESS post workout also get more fish in your diet,get the bags of unprocessed frozen fish in Liddls it's much cheaper than unfrozen also get a good multi vit and fish oil supplement and one last thing unless I read it wrong your doing cardio first then weights? If so swap it over weights first for 45-60 mins then 20-30 mins cardio

Does not sound strict enough for me. If you're fat - no carbs even post workout, until single digit b.f. % and insuline sensitive.

[Omerta]

Cut down on the bread mate, have toast with yer breakfast but don't eat it again for your next meal try cous cous or quinoa wit the turkey, also avoid carbs after 12noon UNLESS post workout also get more fish in your diet,get the bags of unprocessed frozen fish in Liddls it's much cheaper than unfrozen also get a good multi vit and fish oil supplement and one last thing unless I read it wrong your doing cardio first then weights? If so swap it over weights first for 45-60 mins then 20-30 mins cardio

Does not sound strict enough for me. If you're fat - no carbs even post workout, until single digit b.f. % and insuline sensitive.

I'm about 10% to 12% bf mate finding it a bit o a struggle to get to single figures what's best way to get it down now I'm just about they're?

[TempleSlave]

Cut down on the bread mate, have toast with yer breakfast but don't eat it again for your next meal try cous cous or quinoa wit the turkey, also avoid carbs after 12noon UNLESS post workout also get more fish in your diet,get the bags of unprocessed frozen fish in Liddls it's much cheaper than unfrozen also get a good multi vit and fish oil supplement and one last thing unless I read it wrong your doing cardio first then weights? If so swap it over weights first for 45-60 mins then 20-30 mins cardio

Does not sound strict enough for me. If you're fat - no carbs even post workout, until single digit b.f. % and insuline sensitive.

I'm about 10% to 12% bf mate finding it a bit o a struggle to get to single figures what's best way to get it down now I'm just about they're?

Good to find out whether you're the type that can lean out while eating carbs (according to my sources it's only about 25% of population). The way to do it is to get Bio Signature assessment done on you and see what your subscap skin fold is like. If relatively big then you're in the 75% that have to watch their carb intake if low bf is the goal.
I don't quite know what your sport/training/fitness goal is but you can also just go strict paleo for 2 weeks and this is very likely to do the trick. So basically: meat, veg (especially green/cruciferous), small portions of low GI fruit (berries) and nuts/seeds, some good fats (e.v. olive, flax, fish oils, coconut oil for cooking). No processed foods or grains. Protein goal for a guy (for fat loss/muscle mass maintenance) is about 3.3g/kg of body weight a day (4.4g for hypertrophy). Meal with a portion of protein every 2.5-3 hours. Ideally all meat wild or grass-fed and all veg organic.

[Omerta]

Does not sound strict enough for me. If you're fat - no carbs even post workout, until single digit b.f. % and insuline sensitive.

I'm about 10% to 12% bf mate finding it a bit o a struggle to get to single figures what's best way to get it down now I'm just about they're?

Good to find out whether you're the type that can lean out while eating carbs (according to my sources it's only about 25% of population). The way to do it is to get Bio Signature assessment done on you and see what your subscap skin fold is like. If relatively big then you're in the 75% that have to watch their carb intake if low bf is the goal.
I don't quite know what your sport/training/fitness goal is but you can also just go strict paleo for 2 weeks and this is very likely to do the trick. So basically: meat, veg (especially green/cruciferous), small portions of low GI fruit (berries) and nuts/seeds, some good fats (e.v. olive, flax, fish oils, coconut oil for cooking). No processed foods or grains. Protein goal for a guy (for fat loss/muscle mass maintenance) is about 3.3g/kg of body weight a day (4.4g for hypertrophy). Meal with a portion of protein every 2.5-3 hours. Ideally all meat wild or grass-fed and all veg organic.

I'll have a look into the paleo diet properly mate by the sounds of it that's very similar to what I've been doin off my own back anyway,cheers

[TempleSlave]

I'm about 10% to 12% bf mate finding it a bit o a struggle to get to single figures what's best way to get it down now I'm just about they're?

Good to find out whether you're the type that can lean out while eating carbs (according to my sources it's only about 25% of population). The way to do it is to get Bio Signature assessment done on you and see what your subscap skin fold is like. If relatively big then you're in the 75% that have to watch their carb intake if low bf is the goal.
I don't quite know what your sport/training/fitness goal is but you can also just go strict paleo for 2 weeks and this is very likely to do the trick. So basically: meat, veg (especially green/cruciferous), small portions of low GI fruit (berries) and nuts/seeds, some good fats (e.v. olive, flax, fish oils, coconut oil for cooking). No processed foods or grains. Protein goal for a guy (for fat loss/muscle mass maintenance) is about 3.3g/kg of body weight a day (4.4g for hypertrophy). Meal with a portion of protein every 2.5-3 hours. Ideally all meat wild or grass-fed and all veg organic.

I'll have a look into the paleo diet properly mate by the sounds of it that's very similar to what I've been doin off my own back anyway,cheers

Yeah OK then. I can only say it can make huge difference if you still have even tiny bits of sugar on regular basis as your insulin levels can't stabilise. It matters especially if you're at 'fine tuning' phase. The lower in terms of bf %, the more details matter. I believe that strict paleo must get you below 10%, especially if you train properly. Of course you may also be deficient in something, which is actually quite common: zinc, magnesium, vit3, omega 3s.

[Omerta]

Any good websites/books you could recommend where I could read up on it a bit more? Cheers

[TempleSlave]

Any good websites/books you could recommend where I could read up on it a bit more? Cheers

The book I've read on P.D. is 'The Paleo Diet' by Loren Cordain. But for the practical application of those principles and for tons of related high quality knowledge i recommend you visit a site of one of the world's best strength coaches, Charles Poliquin:
http://www.charlespoliquin.com
There are more good sites but this is an essential one.
Enjoy.

[Omerta]

Any good websites/books you could recommend where I could read up on it a bit more? Cheers

The book I've read on P.D. is 'The Paleo Diet' by Loren Cordain. But for the practical application of those principles and for tons of related high quality knowledge i recommend you visit a site of one of the world's best strength coaches, Charles Poliquin:
http://www.charlespoliquin.com
There are more good sites but this is an essential one.
Enjoy.

Thanks alot mate I'll be checking both of those out

[KevinN]

Sticking To Your Weight Loss Program
It is not easy to stick with a weight loss program. Some people feel punished and unsuccessful when the diets they choose do not work for the first few days. They already feel like a failure especially if there is a struggle with completely staying with the program. But there are hundreds ...
http://www.fatlossexercise.net

[1249468]

Alchemy healthcare offers wellness care to the sickest patients with a variety of therapies, such as peptide therapies, infusion therapy, peptides for women. we provide the best aesthetic body sculpting services to patient. we also offer the weight loss Dallas and weight loss and wellness center.