No Weight-loss!! Gutted! - Fight Forum - MMA - UFC - Boxing - K1

matt44 · 05-15-2008, 12:31 PM

Hey guys - I have been trying to lose weight for 2 weeks.

I have been eating healthy stuff - and cut out the crap. I have stopped drinking beer in the week and only have a bottle or two in the weekend.

I have also been on the exercise bike each night doing 6 miles each time as quickly as possible (usually takes around 30 mins) and am knackered at the end of it.

Also I have been doing light weights for 10 mins each day and press-ups/sit ups every other night.

The result...........SAME WEIGHT AS BEFORE!! lol

I am desperate to lose 14lbs and slim the beer gut for my holiday in 3 weeks! HELP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

MTKrav911 · 05-15-2008, 01:20 PM

Take sugar completely out of you diet.

No bread unless whole wheat 100% grain wheat bread.

Brown rice, cottage cheese, a good weight lifting regimen with cardio sessions in between.

You'll drop quick

Crashsti · 05-15-2008, 01:22 PM

in many cases people who start exercise and change to better eating habits often notice no weight loss and occasionally weight gain. I would say start keeping a food journal, record everything you're eating and figure out exactly how many calories your consuming in a day. I'm going to guess its higher than you think. Also, if your not already doing so, be sure to eat small meals 4-6 times a day. Again, count calories to make sure that your not accidentally eating more than you need. Increase exercise, certainly more weights. 10 minutes a day is good but 30 to 45 would be ideal at least 3 or 4 times a week. i am going to post a new thread called "1000, Any way" you might find it helpful.

matt44 · 05-15-2008, 01:26 PM

Ok cool.

My "meal" tonight was Tuna, Lettuce, Peppers & a low fat vinigarette dressing with 2 slices of wholemeal bread.

Still hungry! lol

The food journal is a good idea though.

FatCat · 05-15-2008, 02:00 PM

You're not going to lose 14lbs in 3 weeks, let's just get that out there now. Safe weight loss is 1-2 lbs a week, tops. The more you starve yourself, the more muscle you are sacrificing and the less fat you are burning. What does your diet actually look like? People think they are eating "healthy" because they stopped eating McDonalds and gave up alcohol, but a good deal of the time, their diet gets worse. We need to know specifically what you are eating, every meal, every day, and times.

matt44 · 05-15-2008, 02:06 PM

Quote:

Originally Posted by FatCatMC

You're not going to lose 14lbs in 3 weeks, let's just get that out there now. Safe weight loss is 1-2 lbs a week, tops. The more you starve yourself, the more muscle you are sacrificing and the less fat you are burning. What does your diet actually look like? People think they are eating "healthy" because they stopped eating McDonalds and gave up alcohol, but a good deal of the time, their diet gets worse. We need to know specifically what you are eating.

Well I started 3 weeks ago so was giving myself 6 weeks.

My typical daily food intake now is as follows:

Breakfast: Cereals or Porridge or 2 slices of wholemeal bread (toast)

Day time: Tuna salad, fruit box containing Pineapple, Grapes & Kiwi, then a sandwich under 300cals from the supermarket.

Evening: healthy meal or pasta.

I usually drink a large bottle of water through they day too.

Matt

Crashsti · 05-15-2008, 02:14 PM

Quote:

Originally Posted by matt44

Well I started 3 weeks ago so was giving myself 6 weeks.

My typical daily food intake now is as follows:

Breakfast: Cereals or Porridge or 2 slices of wholemeal bread (toast)

Day time: Tuna salad, fruit box containing Pineapple, Grapes & Kiwi, then a sandwich under 300cals from the supermarket.

Evening: healthy meal or pasta.

I usually drink a large bottle of water through they day too.

Matt

looks like you should be eating more and more often. Weight loss is'nt about starving yourself. Eventually what happens is your body goes into survival mode and slows your metabolism to nothing. You won't lose weight no matter how hard you try.

FatCat · 05-15-2008, 02:22 PM

Quote:

Originally Posted by matt44

Well I started 3 weeks ago so was giving myself 6 weeks.

My typical daily food intake now is as follows:

Breakfast: Cereals or Porridge or 2 slices of wholemeal bread (toast)

Day time: Tuna salad, fruit box containing Pineapple, Grapes & Kiwi, then a sandwich under 300cals from the supermarket.

Evening: healthy meal or pasta.

I usually drink a large bottle of water through they day too.

Matt

This is kinda my point. What is a "healthy meal"? How much cereal are you eating? Here's an example of a "diet" minus the macros: (note I weight around 200lbs, this worked for me)

6:30AM: 3 whole eggs, 2 slices of whole grain bread, 8 oz. of skim milk
9:30AM: 1 can of tuna, 1/2 cup brown rice, 3 fish oil caps
12:30PM: 8oz chicken breast, 1/2 cup brown rice, broccoli
3:30PM: 2/3 cup cottage cheese, 2 tbsp Natty PB, 3 fish oil caps
5:15-6:15PM: Gym
6:30PM: Protein Shake (2 scoops whey, 10 oz skim milk, scoop of rolled oats)
8PM: 2 turkey burgers, 1/3 cup brown rice, broccoli
11PM: 1 cup cottage cheese, 3 tbsp natty PB

Typically if I was logging this in a journal, I would have the macros along with it (Cals, Fat, Protein, Carbs) but I'm just throwing this out there off of memory as a bit of a guideline. This is by no means a "perfect" diet, but it is a decent example of what is actually "healthy".

Knowing the size of the portions is extremely important as to avoid over, or under eating. From the looks of things, you aren't eating nearly enough.

matt44 · 05-15-2008, 02:31 PM

What are Macros?

OK, so what would you say the typical calorie intake would be from all that per day?

MTKrav911 · 05-15-2008, 02:31 PM

Quote:

Originally Posted by FatCatMC

This is kinda my point. What is a "healthy meal"? How much cereal are you eating? Here's an example of a "diet" minus the macros: (note I weight around 200lbs, this worked for me)

6:30AM: 3 whole eggs, 2 slices of whole grain bread, 8 oz. of skim milk
9:30AM: 1 can of tuna, 1/2 cup brown rice, 3 fish oil caps
12:30PM: 8oz chicken breast, 1/2 cup brown rice, broccoli
3:30PM: 2/3 cup cottage cheese, 2 tbsp Natty PB, 3 fish oil caps
5:15-6:15PM: Gym
6:30PM: Protein Shake (2 scoops whey, 10 oz skim milk, scoop of rolled oats)
8PM: 2 turkey burgers, 1/3 cup brown rice, broccoli
11PM: 1 cup cottage cheese, 3 tbsp natty PB

Typically if I was logging this in a journal, I would have the macros along with it (Cals, Fat, Protein, Carbs) but I'm just throwing this out there off of memory as a bit of a guideline. This is by no means a "perfect" diet, but it is a decent example of what is actually "healthy".

Knowing the size of the portions is extremely important as to avoid over, or under eating. From the looks of things, you aren't eating nearly enough.

I've followed regimens like yours before and they're outstanding, the biggest problem I have is eathing that 5th-6th meal because I'm not a late night guy during the week. I'm usually asleep by 9p/10p at the most and it's h ard to get that last meal in, thus I wake up very hungry and in the mood for things not good for you.

FatCat · 05-15-2008, 02:40 PM

Quote:

Originally Posted by matt44

What are Macros?

OK, so what would you say the typical calorie intake would be from all that per day?

Macros = cals, fat, protein, carbs for each meal

Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

The site I've posted above can make it easy to figure out exactly how much of what you are putting into your body.

The sample I posted above is in the 2800-3000 calorie range if I'm not mistaken.

Quote:

Originally Posted by EliManningPwndThePatriots

I've followed regimens like yours before and they're outstanding, the biggest problem I have is eathing that 5th-6th meal because I'm not a late night guy during the week. I'm usually asleep by 9p/10p at the most and it's h ard to get that last meal in, thus I wake up very hungry and in the mood for things not good for you.

Yeah, it's really hard to stick to it like that. Really a lifestyle change more than a "diet".

matt44 · 05-15-2008, 02:41 PM

So would the following be acceptable?

Porridge
Scrambled Egg on Wholemeal toast
Can of Tuna with lettuce, cucumber etc.........
Brown Rice, chicken & Broccoli.......

Just trying to get ideas for meals. I'm on the road all day for work so its hard to carry around the kind of things in your example.

FatCat · 05-15-2008, 02:45 PM

Quote:

Originally Posted by matt44

So would the following be acceptable?

Porridge
Scrambled Egg on Wholemeal toast
Can of Tuna with lettuce, cucumber etc.........
Brown Rice, chicken & Broccoli.......

Just trying to get ideas for meals. I'm on the road all day for work so its hard to carry around the kind of things in your example.

The most important part is balancing the nutrition of each meal. If you are shooting for 3000 cals a day, then ideally you'd want 500 cals a meal across 6 meals.

Huber · 05-15-2008, 03:02 PM

Quote:

Originally Posted by FatCatMC

You're not going to lose 14lbs in 3 weeks, let's just get that out there now. Safe weight loss is 1-2 lbs a week, tops. The more you starve yourself, the more muscle you are sacrificing and the less fat you are burning. What does your diet actually look like? People think they are eating "healthy" because they stopped eating McDonalds and gave up alcohol, but a good deal of the time, their diet gets worse. We need to know specifically what you are eating, every meal, every day, and times.

I disagree with this!

I cut all soda, junk, etc out of my diet. Started eating chicken, brown rice, etc.
Started running a mile or two a night and went to BJJ classes 2 times a week

2 weeks later I dropped 10lbs

It depends on your weight I think....The more you weigh the easier it is to drop double digits.

matt44 · 05-15-2008, 04:26 PM

well i am 192 and want to drop as much as possible. Its just mainly the gut as the rest of me is ok.

Will buy some brown rice & chicken tomorrow.

SmashingMachine · 05-15-2008, 06:43 PM

FatCat and Crash are right on. The bottom line at the end of the day is you have to burn more calories than you consume, throughout the day. Huber was also right when he said it's easier to drop weight if you weigh more. This has been my experience about 3 times in my life. I've dropped the first 45-50 lbs like nothing, but then it slowed down a lot. The closer you are to your ideal bodyweight the slower losing weight, safely, will be...because then you start getting into sacrificing muscle mass, not fat, if you're not careful. I really liked Crash's idea of keep a calorie journal. It'll really help give you a sense of how much you're eating a day, and if you pay attention to the food labels, you'll eventually be able to "eyeball" or approximate how many calories you're taking in with a serving and a meal. Spread your daily calories out over 5-6 meals/day; which is easy, especially if you work. Breakfast, morning break, lunch, afternoon break, dinner, and a couple of hours after dinner. When you eat smaller meals more frequently it also stokes your metabolism. Increasing your protein intake will also help fuel your metabolism as protein is need to build muslce and each additional pound of lean muscle burns another 150 calories a day.

FatCat · 05-16-2008, 08:57 AM

Quote:

Originally Posted by Huber

I disagree with this!

I cut all soda, junk, etc out of my diet. Started eating chicken, brown rice, etc.
Started running a mile or two a night and went to BJJ classes 2 times a week

2 weeks later I dropped 10lbs

It depends on your weight I think....The more you weigh the easier it is to drop double digits.

You missed the point. That point was, just because you're losing weight, it doesn't necessarily mean you are eating healthy. A "healthy meal" to some people means that they just aren't eating a pizza. People start eating salads and cutting out carbs and they are seriously limiting their nutritional intake. You need protein, carbs and fats. It's not hard to drop 10 lbs of water weight in the first week or 2 of a carb restricted diet, just know that most of it will come back once you reintroduce carbs. It's not a long term solution. Like Smash said, the first few lbs come off easy and the closer you get to your goal, the harder it is.

mammoth91 · 05-16-2008, 10:08 AM

Like Krav said, get rid of sugars !! Don't you spend a lot of time in your car for work ? Sugars will make you fat faster than fat if you don't burn cals.. Lots of really good advise being given here ! Big reason why I love FF..

Anyway, if I were you I would not eat ANY breads at all. Also ditch high sugar fruits as well. Everyone has diffrent metabolisms so it may take you longer to lose weight than the next person. Just keep it up, you'll get there.

SmashingMachine · 05-18-2008, 08:42 PM

Quote:

Originally Posted by mammoth91

Like Krav said, get rid of sugars !! Don't you spend a lot of time in your car for work ? Sugars will make you fat faster than fat if you don't burn cals.. Lots of really good advise being given here ! Big reason why I love FF..

Anyway, if I were you I would not eat ANY breads at all. Also ditch high sugar fruits as well. Everyone has diffrent metabolisms so it may take you longer to lose weight than the next person. Just keep it up, you'll get there.

No need to ditch the fruits, if you don't want to. The sugar in fruits does not affect your blood sugars in a bad way, 25 % of the calories are burned in the digestion process, and they're loaded with vitamins, minerals and anti-oxidants...and fiber in some cases.

mammoth91 · 05-19-2008, 10:53 AM

Quote:

Originally Posted by SmashingMachine

No need to ditch the fruits, if you don't want to. The sugar in fruits does not affect your blood sugars in a bad way, 25 % of the calories are burned in the digestion process, and they're loaded with vitamins, minerals and anti-oxidants...and fiber in some cases.

True, ultimately you are right..Just thought this cat needed to start from the bottom up and jump start his body but really, you're correct.. I like fruit though !..