Where to start my journey? IF, Keto, Diet etc

[KeriboiNZ]

 

It’s time for a change. I have been sitting on 125kg for a year now and I’m overweight and unfit. I am looking at changing diet, maybe keto and some Intermittent Fasting. I’ve downloaded Myfitnesspal

I have an addiction to Lattes with two sugars (5-6 a week) but don’t generally eat too bad but I do eat a lot of white bread and potatoes.

I gym 3 days a week and do the usual noob stuff eg bench, pull down, cable rows. Skip leg day.

I have recently joined Millennium gym and plan to start swimming in the mornings. Two summers ago I did swimming for about 6 weeks and dropped 6 kilos. I have had minor knee issues so running not an option at current weight.

My main goals are sorting weight loss and diet first and looking at gym work down the track. Ideally if I could get to 99kg by Christmas that would be awesome.

Any hints on where to start or any strategies?

Last year I undertook a Massey Uni study on a product to see if it helped with health. Apparently from all the results it worked really well. The product was http://www.comvita.co.nz/healthcare/olive-leaf-complex/ole-cardio-support.html

The bonus of doing this was some intensive testing wearing blood pressure monitors. Results are below.

Height	183cm
Weight (kg)	125.2
BMI (kg/m2)	37
% body fat	29.8
Total cholesterol (mmol/L)	4.20
Triglycerides (mmol/L)	0.84
HDL cholesterol (mmol/L)	0.85
LDL cholesterol(mmol/L)	2.97
Glucose(mmol/L)	5.00
Insulin (mU/L)	22.18
Systolic blood pressure – average daytime (mm Hg)	125
Diastolic blood pressure – average daytime (mm Hg)	71
Systolic blood pressure – average night time (mm Hg)	110
Diastolic blood pressure – average night time (mm Hg)	63
Systolic blood pressure – average 24 hour (mm Hg)	121
Diastolic blood pressure -average 24 hour (mm Hg)	69

 

 

[Terrymundo]

Good to hear you are willing to make the change. Its not easy but the results are 100% worth it.

 

Gettign started is hard as there is alot to learn and change. My biggest peice of advice is start slow! if you rush into it and go guns ho, your probably going to burn out in a few weeks and relapse in to old habits.

For dieting I would say completly forget IF, IIFYM or even counting calories and macros. My advice would simply be to eat clean whole foods. Im sure you know what is clean and what is junk. I would even keep your lattes if you really enjoy them, or keep them as rewards for reaching short mile stones. Sugar isnt ideal maybe shift to artificial sweeters like stevia which you keep with you. With eating clean and whole foods at regular intervals you will start your fatloss, when things slow down or you have comfortably eaten 90% clean for a month or two you can look into calorie counting and adjusting macro-nutrients which can be a little tricky to sort out.

Training is great for fatloss and well-being, like I said start small. I would suggest getting a PT or if you know anybody who is currently training to get you started. It is much easier to stick to a plan if you have some one following your journey. Gymnational is also great for tracking your progress, pleantly of knowledge floating around. I would suggest you do both cardio and weights as when they are combine they burn more fat than either on their own. Its a case of 1+1=3.

 

And remeber attiude is everything.

[Pseudonym]

Well said, Terry.

Personally, I'm a fan of IF and IIFYM, but I don't think there's any need for you to go there yet, Keriboi. And certainly not a keto diet - that's getting pretty drastic. Save that stuff for the final stage, when you're getting shredded for the beach.

Right now, I would just focus on eating good food, and watching your portion sizes. (It sounds like you already have a fair idea of what you should be eating, so I'm picking the culprit here could be portion size.) Like Terry says, you probably don't need to count your macros obsessively, but it could be handy to take a couple of average days, and see what you get.

If lattes keep you sane, let them stay. 2tsp sugar = 10g carbs which is unlikely to make or break your diet at this stage. Provided it really is only 2tsp, and the rest of your diet is good, then you should be fine. Just make sure you're training hard - you could use the latte as a reward for an intense workout.

 

I gym 3 days a week and do the usual noob stuff eg bench, pull down, cable rows. Skip leg day.

What's wrong with leg day?!

[crazyfacials]

I think he does skips on leg days

[2fierce]

Eating clean, smaller quantities and often. I tend to have 6-7 meals per day. Add dextrose to your latte. PT is recommended, keeps you focus. Only need to see once a fortnight then monthly. Ease into leg day focusing on one legged squats. This will being stability back to your knee quicker, also helps to develop core strength as well. All the best for your journey to a healthier lifestyle very keen on your progress

[Cameron_R]

My opinion is that MyFitnessPal is a brilliant way to learn. Knowledge is power. I thought I knew what good clean food was, when in reality, I didn't know shit, and I still learn something every day from MFP.

If you don't want to count calories you can still get huge benefit from MFP ... If you have 2 options for lunch in front of you, bang them both into MFP and then use the info to help choose! Same for supermarket shopping! Same for ordering at a resturant! Same for which cardio workout will burn the most calories!

Knowledge is power.

[KeriboiNZ]

Thanks for all the help guys and yes I really need to do some consistant legs instead of once a month

Myfitness pal seems to be an awesome app.

 

[Spacebound]

Thanks for all the help guys and yes I really need to do some consistant legs instead of once a month

Myfitness pal seems to be an awesome app.

 

 

Squat 2-3 a week with low volume is what i find the best. 

Id rather do that than have to squat 4-6sets x10-12 and then 3-5 other exercises for legs in the same high volume scheme once a week. 

 

The biggest thing for me with eating is just staying consistant. 

[Terrymundo]

 

 

Thanks for all the help guys and yes I really need to do some consistant legs instead of once a month

Myfitness pal seems to be an awesome app.

 

 

Squat 2-3 a week with low volume is what i find the best. 

Id rather do that than have to squat 4-6sets x10-12 and then 3-5 other exercises for legs in the same high volume scheme once a week. 

 

The biggest thing for me with eating is just staying consistant. 

Not sure if squating 3x a week is good idea for some starting out or even training legs 3x a week for that matter. Do remember how sore you get when you first start??? Even squating for a beginner is a little much. I would personally suggest the focus of your WEEKLY leg session be primarily focus on lower impact exercise like legpress or extensions, just until you form a base and joint stabilty before moving into compund movements like squats and lunges. if you really want to squat maybe do the bar for a few weeks to nail the technique before adding pressure. the mount of people who squat all wrong horrifies me so get it right from the start as it much tough to break habits down the road.

[Spacebound]

 

 

 

Thanks for all the help guys and yes I really need to do some consistant legs instead of once a month

Myfitness pal seems to be an awesome app.

 

 

Squat 2-3 a week with low volume is what i find the best. 

Id rather do that than have to squat 4-6sets x10-12 and then 3-5 other exercises for legs in the same high volume scheme once a week. 

 

The biggest thing for me with eating is just staying consistant. 

Not sure if squating 3x a week is good idea for some starting out or even training legs 3x a week for that matter. Do remember how sore you get when you first start??? Even squating for a beginner is a little much. I would personally suggest the focus of your WEEKLY leg session be primarily focus on lower impact exercise like legpress or extensions, just until you form a base and joint stabilty before moving into compund movements like squats and lunges. if you really want to squat maybe do the bar for a few weeks to nail the technique before adding pressure. the mount of people who squat all wrong horrifies me so get it right from the start as it much tough to break habits down the road.

 

What im saying is doing a five day split isnt going to be optimal for a natural beginner. For example do a lower/upper split or a three day split.

By doing less volume but more frequently you can acheive more (for me anyway). This is what i have found and im a beginner. From when i started training legs i basically never trained them once a week. Sure i was sore the first time but after that i was fine. 

Also i should mention i dont go to failure every set. 

But yeah tons of people squat like shit and im not saying i squat perfect. So start light, plenty of time for progression. And get someone who knows what they are talking about to check your form.

Plus incorporate mobility exercies and foam rolling into youre routine.

 

[Dinahlady]

Your bglucose and BP etc look good! good on you for making a change for the future  

Upper/Lower split or Push Legs Pull Legs is quite good to off start with. 

I think beginners should squat and deadlift - but should learn correct form from a good trainer. Ask your gym for one who can help you learn how to do this. 

Definitely mobility and flexibility - especially in chest/shoulders and hips. Hopefully the trainer would be good enough to prescribe things for these after assessing the areas you might need to work on. 

In terms of diet, for the first step I would make the focus to add in protein and vegetables - but your keep your carbohydrates at a similar level to what you are having now. Theres plenty of time to make further changes in the future and this would be sustainable as you find your feet with training and get into a rhythm. 

[Pseudonym]

I think beginners should squat and deadlift - but should learn correct form from a good trainer. Ask your gym for one who can help you learn how to do this.

In general I agree, although personally I'd introduce deadlifts a bit later. But I also think it's worth making the point that for some people, full barbell squats may be something they need to work up to.

A friend of mine (very overweight, very sedentary lifestyle) joined the gym in a moment of enthusiasm. He couldn't squat with just the bar. It was a combination of strength and flexibility limitations - so for him the next best thing was swiss ball wall squats.

If Keriboi is 125kg, there's a good chance he may be in a similar situation. But as Dinah says, a good trainer should be able to guide him here.

 

[Dinahlady]

Yes a trainer with some experience should be able to give someone the right modification for them. Sometimes it isnt a full barbell squat or deadlift - but a lot of the time it can be. 

Most people can learn to barbel squat to a fairly decent standard with one focused coaching session - unless they have some sort of issue that is greatly preventing them. For example today I had a client who couldnt put the bar on his back due to pec/shoulder flexibility issues, so gave him front squats instead (along with other exercises to remedy the posture issues). At the hip/ankle he can squat perfectly well - what would be the point of holding him back from it if he can do it? Even though it will have to be kept lighter due to being a front squat, him practicing the movement pattern over the next few weeks until his flexibility is improved will mean that when he does come to back squat he will be more familiar with the movemnt and stronger.

Deadlift - in my experience a lot of the time when people are  having issues with their squat, coaching a deadlift movement greatly improves the squat - this is because a lot of people have issues hinging at the hip and therefore they miss out the hip hinge part of their squat. This usually results in them staying upright and their knees coming very far forward past their toes and they kind of 'collapse' forward into their squat with knees coming in - this is very ugly and i find it is one of the most common reason why someone has difficulty squatting . I find that starting with a barbell rack pull motion can help people learn to hinge, and if flexibility and quatlity of movement allows then going straight to the floor/training plates with the bar is even better. Mostly, as soon as you teach them how to hinge at the hip, then instantly their squat will be fixed or greatly improved. 

[Phedder]

 

Deadlift - in my experience a lot of the time when people are  having issues with their squat, coaching a deadlift movement greatly improves the squat - this is because a lot of people have issues hinging at the hip and therefore they miss out the hip hinge part of their squat. This usually results in them staying upright and their knees coming very far forward past their toes and they kind of 'collapse' forward into their squat with knees coming in - this is very ugly and i find it is one of the most common reason why someone has difficulty squatting . I find that starting with a barbell rack pull motion can help people learn to hinge, and if flexibility and quatlity of movement allows then going straight to the floor/training plates with the bar is even better. Mostly, as soon as you teach them how to hinge at the hip, then instantly their squat will be fixed or greatly improved. 

Totally agree! I find myself getting more and more people to do Romanian Deadlifts after their squats, and then eventually work to low rack pulls, and finally to the floor. 

[KeriboiNZ]

Did some dead lifts last year. Only up to 160kg. Did have a few PT sessions to get form correct. 

I have used MFP the last two days to see how much cals I have been using.

Here are my full stats for yesterday. This is very exact and would be a typical week day excluding the almonds) Gym would only be 3 days and no cardio previously

Cal 2851

Carbs – 272 grams or 38% (112g sugars, 35 fibre)

Fat – 133 grams or 42% (44g saturated, 11g Poly unsat, 29g mono, 0 trans)

Protein – 142 grams or 20%

Sodium – 688 mg

 

Food

 

Breakfast - 475 cals

Uncle tobys porridge

Instant coffee 2 sugar(will sort the sugar)

 

Lunch - 619 cal

Latte 2 Sugar

2 wholemeal small buns with avocado and chicken

 

Dinner – 835 cal

Home made Butter chicken with 1 piece of naan bread

 

Snacks 941 cal

1 apple

1 banana

Almonds 90 grams (killer here)

Choclate pudding

 

 

Gym work (typical Monday)

 

3 x 8 at 100kg Bench

3 x 8 Cable rows (around 50kg unsure)

3 x 8 Lat Pull downs (around 72 kg)

3 x 10 tricep extensions

3 x 8 @ 180 kg Pec Deck

3 x 12 bicep curls

 

Cardio – usually zero

Did 10 mins on the bike for around 92 cals

Did 12 mins on the x trainer for around 150

 

So food minus exercise = 2609 Cals

[Dinahlady]

I would focus on adding in protein to each meal - so to your breakfast (eg eggs) and snacks (protien shake, chopchop chicken - if you need things that are convenient). 

Fats are high but hopefully some other things (carbs or fat) might come down naturally if you aim for more protein - but just see how you go and re-assess where your macros end up again in a week or so.

Its good to focus on one thing at a time so you can slowly make lasting changes. If you get given a prescription of exactly what is "perfect" to eat its likely to end up like a chore and then its easy to fall off the wagon.

[Dinahlady]

I would focus on adding in protein to each meal - so to your breakfast (eg eggs) and snacks (protien shake, chopchop chicken - if you need things that are convenient). 

Fats a bit high but hopefully some other things might come down if you aim for more protein. 

[KeriboiNZ]

Well Im nearly a couple of weeks down. Dropped 2kg and feeling better already. Still only 3 x 20 mins of cardio a week so heaps to improve on. Diet and portions have been controlled although last weekend I did overdo the calories. MFP has been great. Just need to tidy up the weekends and should be great.

Stupid question but what would be a better alchol e than beer. I only drink on Saturdays. I know I should drop Alchol but right now I will try and out diet it and excercise it.

Was thinking some sort of zero softdrink and a spirit?

[AZIDE]

Well Im nearly a couple of weeks down. Dropped 2kg and feeling better already. Still only 3 x 20 mins of cardio a week so heaps to improve on. Diet and portions have been controlled although last weekend I did overdo the calories. MFP has been great. Just need to tidy up the weekends and should be great.

Stupid question but what would be a better alchol e than beer. I only drink on Saturdays. I know I should drop Alchol but right now I will try and out diet it and excercise it.

Was thinking some sort of zero softdrink and a spirit?

wont really make a difference. most of the energy in alcoholic drinks comes from the alcohol. dunno why people talk about carbs in beer. has f*ck all

 

http://www.lionco.com/wp-content/uploads/2011/08/NZ-Beer-Nutritional-Information.pdf

http://www.db.co.nz/Our-Products/Nutritional-Information

[Dinahlady]

Low alcohol beer? 

If you want to get drunk lots of calories will probably be involved.... 

[B_Eden]

 

Well Im nearly a couple of weeks down. Dropped 2kg and feeling better already. Still only 3 x 20 mins of cardio a week so heaps to improve on. Diet and portions have been controlled although last weekend I did overdo the calories. MFP has been great. Just need to tidy up the weekends and should be great.

Stupid question but what would be a better alchol e than beer. I only drink on Saturdays. I know I should drop Alchol but right now I will try and out diet it and excercise it.

Was thinking some sort of zero softdrink and a spirit?

wont really make a difference. most of the energy in alcoholic drinks comes from the alcohol. dunno why people talk about carbs in beer. has f*ck all

 

http://www.lionco.com/wp-content/uploads/2011/08/NZ-Beer-Nutritional-Inf...

http://www.db.co.nz/Our-Products/Nutritional-Information

The general rule of thumb is that about a third of the calories in beer come from carbs, so you could cut a few hundred calories out of a big night by dinking spirits instead. Either way, it isn't something to worry about, just eat less carbs during the day if you plan to eat more carbs later at nights.

 

[Kalidane]

...

Stupid question but what would be a better alchol e than beer. I only drink on Saturdays. I know I should drop Alchol but right now I will try and out diet it and excercise it.

Was thinking some sort of zero softdrink and a spirit?

 

Why should you drop alcohol?

[Terrymundo]

Keriboi sorry i didnt add this into my first post but I highly suggest you watch this video about nutrition. It will help you immensely with your journey. It explains how to structure a diet and most importnantly: WHY. Remember knowledge is useless without application.

 

Make sure you have a pen and paper ready to take notes*WRITE*