Blonde will make thin ....Here we go again !

[Big_D]

Weighed myself this morning so here goes...

Starting Weight: 18st 4lbs

Target Weight: 16st 4lbs

I haven't set a deadline but the end of June is more than realistic, right?

Yes.

2lb a week is comfortable but it's not a race.

Thank you Tom,

I will aim for the end of June but it is more important that I lose the weight and keep it off

[outragous76]

Weighed myself this morning so here goes...

Starting Weight: 18st 4lbs

Target Weight: 16st 4lbs

I haven't set a deadline but the end of June is more than realistic, right?

Yes.

2lb a week is comfortable but it's not a race.

It's not a race, but it is fast (sort of).

Shall I get your coat?

[sovietsong]

Been for a long weekend away & met a gent who lost 3.5 stone (he is only 5"8') & he gave me some great advice, going to refocus tomorrow & along with getting the bike out for spring I'm going to start spinning classes, time to get serious (I've said it before I know but this time I mean it... lol)

[kinboshi]

Weighed myself this morning so here goes...

Starting Weight: 18st 4lbs

Target Weight: 16st 4lbs

I haven't set a deadline but the end of June is more than realistic, right?

Yes.

2lb a week is comfortable but it's not a race.

It's not a race, but it is fast (sort of).

Shall I get your coat?

Got it.  My taxi's here...

[tikay]

Weighed myself this morning so here goes...

Starting Weight: 18st 4lbs

Target Weight: 16st 4lbs

I haven't set a deadline but the end of June is more than realistic, right?

18st 4lbs? Well done Dyl, I did not realise you had already started the diet.

PS - Good luck bud. I'm 100% sure you will succeed. 

[Big_D]

Weighed myself this morning so here goes...

Starting Weight: 18st 4lbs

Target Weight: 16st 4lbs

I haven't set a deadline but the end of June is more than realistic, right?

18st 4lbs? Well done Dyl, I did not realise you had already started the diet.

PS - Good luck bud. I'm 100% sure you will succeed. 

Cheers teeks

Actually I was 18st 12lbs the last time I weighed myself in December so lost a bit already but now the focus begins!

[Marky147]

Grub 18/02

MRP
Sport Kitchen Bolognese
Pro 50
Satay Chicken x6
Peanut Sauce
MP Cookie
Espresso Barista x2



Protein:202g
Carbs:    92g
Fats:      41g

Cals:   1586

First day worked out pretty spot on and I was within touching distance of all 3 targets. I can hit them by eating the same thing every day, but I don't want to do that as I'll get bored pretty quickly.

There is a new place that's opened next to Waitrose where my mum works that freshly cooks meals and then freezes them. The quality is supposed to be very good, they're nutritionally balanced from looking at the menu and I'll definitely be dabbling in some.

What I will be asking is if rather than just the calories,  can I have the whole profile and it's nutritional breakdown in protein/carbs/fats. That way I can work it into my targets and get mixing up my meals to keep it fresh so to speak.

[tikay]

At my weight/height and age my BMR is 2163.

I've put myself into the little/no exercise category for now, as the only work I'll be doing for the next few weeks will be on the treadmill in my office.

This means my calorie calculation @ 1.2 of BMR is 2596, so to lose 1lb a week I need 2096 and 2lbs is 1596. I'll go for somewhere between the 2, so anything around 1500-2000 is fine.

Once I'm doing some weights I'll alter to the moderately active and then my required calories to maintain goes up to 1.55 of BMR to 3353.

Obviously I'll have to recheck it then though, as my weight will have changed and in turn the numbers too.

Unfortunately I'm pretty carb sensitive and looking at a Tiger loaf adds a couple lbs, so I'll be going with a 50/25/25 macro split (protein/carbs/fats)

So at 1600 cals

800 protein or 200g

400l carbs or 100g

400 fat or <45g

That will keep me away from the bread, maybe a slice of toast as a treat some mornings and then having to negate something later in the day. I don't envisage hitting these targets bang on, but they're a guideline and being somewhere close will do.

I can see me drinking a fair few shakes aiming for 200g of protein, I can only imagine what a nightmare Matt used to have when he was training properly and probably shovelling 300g+ in a day!

Morning Marky.

How does all that (highlighted) work?

How can I find my own BMR?

I just keep it very simple & "count calories", as most people did until the science of dieting was invented 20 or 30 years ago.

Do I really need to worry my little head with all those protein & fat calculations?

I can tell you my daily Kcal intake within plus or minus 1%, I count every bloody one, but carbs & fat, nope, I know nothing of these things.

[TightEnd]

Week One -7lbs

Still with the same pattern

Muesli or ceral breakfast
Jacket Potato or Small pasta portion with salad lunch
Fish, chicken etc dinner with vegetables and small carb portion (coked up a big bowl of pasta, put it in the fridge and use 300g a day etc)
try to do 3l of water a day
fruit and similar snacks

about 1800 cals a day

[tikay]

Week One -7lbsStill with the same pattern

Muesli or ceral breakfast
Jacket Potato or Small pasta portion with salad lunch
Fish, chicken etc dinner with vegetables and small carb portion (coked up a big bowl of pasta, put it in the fridge and use 300g a day etc)
try to do 3l of water a day
fruit and similar snacks

about 1800 cals a day

Winner!

Many congrats Rich, Week One is far & away the toughest week. You should be set fair now to continue.

Do you feel a sense of satisfaction at what you have achieved so far? You should do, & it is part of the mental process, the payback, to feel better about ourselves mentally & physically when we start to shed weight.

Really delighted for you, now keep it going. A 3lb or 4lb loss this week & next week should be achievable, & that'll be a stone gone.

I know it is not easy, but worthwhile things are not meant to be easy. Or as the saying goes, no pain, no gain loss

[Jon MW]

...

How can I find my own BMR?

I just keep it very simple & "count calories", as most people did until the science of dieting was invented 20 or 30 years ago.

Do I really need to worry my little head with all those protein & fat calculations?

I can tell you my daily Kcal intake within plus or minus 1%, I count every bloody one, but carbs & fat, nope, I know nothing of these things.

Marky can answer more in depth

But in general - if you can just reduce your calories and lose weight - then you don't need to worry about all the other bits.

You could nutritionally possibly eat a little bit more healthily, but that's true of everyone whatever type of diet or not diet they're on.

[TightEnd]

No sense of satisfaction yet, more a sense of grim determination. Grim is a pretty apt word really. I'm under the cosh with a few issues at the moment and I have removed my normal "crux" in such situations, so the mental challenge is quite intense.

[tikay]

No sense of satisfaction yet, more a sense of grim determination. Grim is a pretty apt word really. I'm under the cosh with a few issues at the moment and I have removed my normal "crux" in such situations, so the mental challenge is quite intense.

I understand completely, I am in the same boat, as you know, but the tougher the battle, the sweeter the victory.

Hang in there, you can do it. 

[EvilPie]

No sense of satisfaction yet, more a sense of grim determination. Grim is a pretty apt word really. I'm under the cosh with a few issues at the moment and I have removed my normal "crux" in such situations, so the mental challenge is quite intense.

The way to get the satisfaction is to stick with the strict routine f writing everything down.

I noticed that you stopped recording your full intake on this thread after a couple of days. Trust me Rich if you keep logging every little thing you'll find this a lot easier.

Write down every calorie, gram of fat and gram of carbs and the grim determination might just change to satisfaction.

Might seem like a pain but it works.

Good luck and great start!

[DaveShoelace]

@Pie

Can you recommend a super simple full body weights routine? I get bored of weights really easily (like cardio) and I only tend to stick to compound exercises.

Push-ups, pull-ups, squats?