Someone help me lose at least 40kg before December 10 2015 Please!!

[benson456]

Hi everyone

 

I am a 26 year old male who has always struggled with bad eating habbits and have always found it hard to lose weight and keep it off.

 

In the past when I have attempted to do something about my weight, it was all without any proffesional help or advice. A few years ago I went from being 209kg down to 140kg in the space of 10months.

I gave up and thought I had lost enough and started to drink and eat junk again and now I am at 170kg and have been for the past 4years.

When I did my big weight loss from 209kg, it was all done in a really unhealthy way where I was barely eating at all each day, and when I did eat, it was a loaf of bread and a bottle of fruit juice for the whole day. This is because I am uneducated in the area of food and nutrition, I thought I just had to eat less.

 

I recently joined the local gym and that was a big challenge in itself as i am always afraid of the gym because I feel as though I don't belong there, but I know I need to do this in order to live a longer and healthier life where I can shop for the clothes that I really want rather than just what fits, and I can go out and enjoy things that I wouldn't normally be able to do because of weight restrictions.

 

Please if anyone can help with a day by day eating plan then I would very much appreciate it. It's heaps easier if someone was to say something in lines of

 

Monday Breakfast.... Lunch... Dinner....   and I could easily repeat these meals I have no problem with having the same thing over and over again, I've just never known what to eat and when to eat it etc.

 

If anyone can help me or point in the right direction I would appreciate it so much

 

Thank you

[Hu Gh]

Monday:

 

250g oats

150g WPC/WPI

500g (Raw weight) cooked lean meat.

Up to 1kg non-starchy vegetables 

Milk 1L.

3 fruit per day. e.g. apple/pear/banana sized (not a whole pineapple/watermelon x3)

 

Tuesday and every day:

 

same thing

 

 

Split that into whatever meals you want, idc. Wont really matter for weight loss goal. You gonna get hungry on that but idc your problem for getting fat to begin with - stop being a pussy. And idc if you rather eat other similar shit or you vegetarian or some bs either...you eating what i wrote coz its within parameters you gave. If you dont have food scales buy some

[maccaz]

biggest tip i can give you, is if you have iphone or android, download my fitness pal and track every single thing you eat/drink

 

that gives you some flexibility to choose what you're going to eat, and you will learn quickly what is good

 

avoid fast food as much as possible

 

try eat just meat and vegetables. avoid eating a whole loaf of bread for example , but at 140kg a few pieces here and there won't matter.

 

for now just use common sense and avoid eating things that are obviously shit

 

that is all you need to do for now (all i did to get from 120 to 100 was cut out booze and limit fast food)

 

once you get to 120 or so then reassess and become stricter

 

sorry didnt structure this post well just type shit out as it comes to my brain

[maccaz]

also if you're unsure of any specifics you can pm me, i know how much a mission it is losing weight when conflicting shit all over the internet

[tyreguy]

Welcome aboard!! Well done on progress so far but sounds like hit a rut. Like Maccas said just try and tidy the diet up a bit and also drink 3-4litres water per day.Are you doing any light physical work? You should try doing this in conjunction with a reasonable diet, if u can walk for for 10mins per day..then slightly increase 15mins...20mins per day etc if you cant do this...get to the local pool and walk in water,less weight on joints..you gotta lotta work to do..and it wont be easy!!...hey if thats the weight goal youve set yourself then do it.

[Spacebound]

ever thought about something like the keto diet

[ngapuhi strong]

ever thought about something like the keto diet

i dont think at this point in his travels he needs to get to strict 

maccaz got the right idea i think

[Spacebound]

i dont think at this point in his travels he needs to get to strict 

maccaz got the right idea i think

 

aside from no carbs, you can eat whatever you want. Yeah i know its guna be alot of willpower, but how bad do you want it. The point is keto works. 

[maccaz]

aside from no carbs, you can eat whatever you want. Yeah i know its guna be alot of willpower, but how bad do you want it. The point is keto works. 

 

yeah i did keto 100kg-77kg and it works but you cant really eat whatever you want

 

eat 5000cal of bacon and eggs and ul gain weight and its easy to get too many calories in with fatty foods

[Bruce Al]

You've been 170kgs for the last four years. So what do you eat in an average day? How tall are you? do you train?

[Pseudonym]

Yeah, at 170kg, I think the first priority is to re-establish good eating habits. Like so...

 

for now just use common sense and avoid eating things that are obviously shit

 

that is all you need to do for now (all i did to get from 120 to 100 was cut out booze and limit fast food)

 

once you get to 120 or so then reassess and become stricter

Good call. I was speaking to a German mate tonight who I hadn't seen for a few months. He'd lost a shitload of weight, and looked completely different. He'd gone from being "roly-poly German" to "lean, mean German" - from one stereotype to the other. Hilarious.

 

Anyway, turns out he started doing a few gym sessions each week (not a huge amount) and just cleaned up his diet. As he said, it's easy enough to choose a salad rather than butter chicken, and you really don't need more than a sandwich or two and a coffee for lunch.

 

So... I'm with Maccaz and Bruce. Tell us what you eat, Benson456, and let's clean that up to start with.

[Hu Gh]

I disagree. He needs to follow a strict diet which is essentially the sane thing every day.Thats what he even asked for. Some abstract shit like "cleaning up his diet" isnt quantative and will not make him accountable.

He knows f*ck all about nutrition and its waste of time telling him to learn atm so he just needs something to follow right now which will give him enough protein and enough energy to not feel exhausted but at the same time cause reasonably rapid weight loss.

He will (and should) always be hungry on his diet. When this is the case eating same foods is not boring..you crave anything.

All you guys follow structured diets and/or training and rate it so dunno why the double standard here with someone who actually needs structure and accountability.

[Polo]

Dont feel out of place in the gym mate, when i see overweight people there i respect there wanting a change in life and healthier lifestyle, also seeing them really push there bodys gives me motivation to stop being a bish and smash it at the gym.

[benson456]

You've been 170kgs for the last four years. So what do you eat in an average day? How tall are you? do you train?

I don't really have breakfast or lunch... I usually wouldn't eat untill I get home from work around 5pm then I pig out on shit food. Some days it's a loaf of bread with mince somedays it's takeaways etc. So that's honestly my eating pattern... nothing all day then shit food at night and I usually would eat around 5:30pm and also again at 9pm, it's always takeaways and or breads etc.

[benson456]

also if you're unsure of any specifics you can pm me, i know how much a mission it is losing weight when conflicting shit all over the internet

Thanks heaps maccaz, I will be in touch for sure. your info has been encouraging

[Bruce Al]

Yo, Cut out sugary drinks like fanta,coke,juice and alcohol (if you drink them). If you sort ya diet out i recon its possible to lose that much weight by dec 10. Any reason for losing the weight by that date in particular?

[BuffaloBalls]

benson456
Ok, here's my thoughts for you. IF you want to lose weight it is as simple as, if you  are in calorie deficit you will lose weight.  It is as simple as that. Burn more energy than you are taking in and you will lose weight.

Not eating before you get home in the evening is fine. There is nothing wrong with intermittent fasting. Its a great idea for those who want to lose weight if it doesn't leave you feeling lethargic or bad during the day.

So you are on the right track there. It looks like the evenings is where you need to control your eating habbits.

You could spend your time going to the gym in the evenings or doing some exercise that will take your mind off food, but that is not the real issue and you don't want to limit your eating to much. The issue is changing your eating habbits in the evening so that you are choosing a healthier option.

Do you cook or buy / supply your own meals? Or do   you have a partner that puts fish and chips in front of you? If you have a partner and kids it makes things a bit tricky as if they live on junk food, its going to be very hard for you to avoid it if its put in front of you every night.. You may need to sway the whole family in to learning healthy eating.

Healthy eating isn't that hard. You just got to think, veges, fruit, and protein.
Which means cutting out most of your processed foods. Processed foods - simple carbs are the real enemy.. Like bread,, buns, cakes, biscuits etc.  And don't go to lean on your meats. Don't be scared to leave the skin on your chicken as an example. If you get too strict for staters, your diet will be doomed to failure.  Remember, you are not looking to compete, just lose some weight and you have already cut out much of your calories by not eating during the day.
Also, be careful, if you drop too much weight too fast, you will be left with folds of loose skin. .

Re fizzy drinks is an easy one.. start drinking sugar free drinks. Almost tastes the same and will remove the craving for that sugary fizzy drink..

 

Myfitnesspal is a great way to start keeping an eye on your calories but I would suggest for starters, swap what you eat now for very easy to prepare healthy options.
examples, Warm chicken / bacon  salad.. Fry up some strips of bacon and chicken breast, throw them on a bed of salad.. Salad doesn't have to be fancy.. Shred up some lettuce, chop up some red onion and red capsicum.. Throw your meat on top and your done.. 

Don't be scared to upsize the protein. very


 

[BuffaloBalls]

benson456 here is an experiment to try..
For tea one night make up some simple sandwiches. Lets say, white bread with butter and honey.. Now see how many you have before you feel full.. I could sit down and eat half a loaf in one sitting.. Next night, make up a meal of veg  and a 250g of pan fried steak..... Now work out the calories of the steak, then work out the calories of the bread.

Simple carbs  (bread) is not filling so you will eat far more calories to satisfy your hunger, and will get hungrier much quicker, where as you may struggle to get through the steak and will be full for hours after.

That is alone is a good reason to ditch simple carbs and add more protein in to your diet. The other reason is if you are going to push weights, ( which will be very beneficial for you and will help with weight loss,) you will need to up your protein intake anyway.   

 

[benson456]

Yo, Cut out sugary drinks like fanta,coke,juice and alcohol (if you drink them). If you sort ya diet out i recon its possible to lose that much weight by dec 10. Any reason for losing the weight by that date in particular?

ok will definitely do that, that's encouraging to hear so thank you. I am flying to the UK to visit family for Xmas and I cant barely fit in the plane seats lol

[benson456]

benson456

Ok, here's my thoughts for you. IF you want to lose weight it is as simple as, if you  are in calorie deficit you will lose weight.  It is as simple as that. Burn more energy than you are taking in and you will lose weight.

Not eating before you get home in the evening is fine. There is nothing wrong with intermittent fasting. Its a great idea for those who want to lose weight if it doesn't leave you feeling lethargic or bad during the day.

So you are on the right track there. It looks like the evenings is where you need to control your eating habbits.

You could spend your time going to the gym in the evenings or doing some exercise that will take your mind off food, but that is not the real issue and you don't want to limit your eating to much. The issue is changing your eating habbits in the evening so that you are choosing a healthier option.

Do you cook or buy / supply your own meals? Or do   you have a partner that puts fish and chips in front of you? If you have a partner and kids it makes things a bit tricky as if they live on junk food, its going to be very hard for you to avoid it if its put in front of you every night.. You may need to sway the whole family in to learning healthy eating.

Healthy eating isn't that hard. You just got to think, veges, fruit, and protein.

Which means cutting out most of your processed foods. Processed foods - simple carbs are the real enemy.. Like bread,, buns, cakes, biscuits etc.  And don't go to lean on your meats. Don't be scared to leave the skin on your chicken as an example. If you get too strict for staters, your diet will be doomed to failure.  Remember, you are not looking to compete, just lose some weight and you have already cut out much of your calories by not eating during the day.

Also, be careful, if you drop too much weight too fast, you will be left with folds of loose skin. .

Re fizzy drinks is an easy one.. start drinking sugar free drinks. Almost tastes the same and will remove the craving for that sugary fizzy drink..

 

Myfitnesspal is a great way to start keeping an eye on your calories but I would suggest for starters, swap what you eat now for very easy to prepare healthy options.

examples, Warm chicken / bacon  salad.. Fry up some strips of bacon and chicken breast, throw them on a bed of salad.. Salad doesn't have to be fancy.. Shred up some lettuce, chop up some red onion and red capsicum.. Throw your meat on top and your done.. 

Don't be scared to upsize the protein. very

 

man that's awesome thank heaps for that help, I will definitely take that on board