Fatty trying to lose 8 Kgs in 4 weeks , 29/4 - 26/5

[MaroSturdy]

hello everyone,

this is my first journal entry on here.. this is so awesome!

So let me begin with a little history of myself, I need to lose 8 Kgs. I use to be 85.5 kg and now i am 71.5 Kg (when i checked yesterday).

My goal is 64 Kg & hopefull a flat stomach! and eventually some abs, among other muscles! \:D/

I am starting on the 29th of April (09) and should reach my goal weight by 26th of May (09)

anyways i had a really terrible night tonight, i felt totally buggered. So i ate, here and there. I felt kind of hopeless. But being emotional wont make me feel better. And being emotional is not anything constructive.

Maybe im emo. :oops:

anyways , i dont want to complain any more and i dont want to talk about how shitty my family is and how my struggles in life have been amplified bcus of my parent's failure to teach me life skills as i was growing up, in particular - discipline. :-s

okay enough of that.................. from now on no more complaining!

so back to my point, i want to lose 2 kgs this week, so by sunday the 3rd of May, 2009. I should have lost 2 kgs.

i'll post updates on the 3rd of may

stay tuned!

[teamfatboy]

Hiya, great to see the journal

Um..... 2kg per week's getting up there in terms of weight loss potential, and the safe limit for sustained weight loss is actually really about half that, one kg per week. Sure, people can and do lose more than 2kg per week, but the experience is that it doesn't stay off... whereas a slower, more measured approach will deliver lasting results.

I'd also avoid focussing on sheer numbers - in some cases, esp if you do weights, you can gain lean muscle mass, LOOK better, but the numbers won't shift so much.

Having said all that, I reckon you've come to the right place. There's a lot of people on here who've been in a similar situation and will give you good advice.

[MaroSturdy]

Hiya, great to see the journal

Um..... 2kg per week's getting up there in terms of weight loss potential, and the safe limit for sustained weight loss is actually really about half that, one kg per week. Sure, people can and do lose more than 2kg per week, but the experience is that it doesn't stay off... whereas a slower, more measured approach will deliver lasting results.

I'd also avoid focussing on sheer numbers - in some cases, esp if you do weights, you can gain lean muscle mass, LOOK better, but the numbers won't shift so much.

Having said all that, I reckon you've come to the right place. There's a lot of people on here who've been in a similar situation and will give you good advice.

i know , you are right, but i cant stand being fat anymore, i just want these last few kgs off me. And i think 2 kg a week is okay if i have my protein. im gona give myself 4 weeks.

thanks for ur reply

[teamfatboy]

OK....but if you're going to go full-tilt, make sure to keep the fluids up, lotsa water.

You can get better fat-burning from your cardio by doing High-Intensity Interval Training (HIIT) - rather than steady-state 'grind-it-out' stuff. Consider using your cardio time to do 30s flat-out, then recover, and repeat for your 30m - or if you can, do 60s on, 60s off...

and consider getting a friend to do "girths" with a tape measure to gauge progress, rather than have your heart set on losing the 8kg. Measure hips, waist, one thigh at widest point, one calf, and biceps (flexed/relaxed). Nobody but you needs to know the figures, but as bulky/lightweight bodyfat is used-up and heavy lean muscle mass grows, your weight is not the best indicator of your progress and the tape measure, like your favorite clothes, is as good an indicator as the scales.

Good luck!

[MaroSturdy]

OK....but if you're going to go full-tilt, make sure to keep the fluids up, lotsa water.

You can get better fat-burning from your cardio by doing High-Intensity Interval Training (HIIT) - rather than steady-state 'grind-it-out' stuff. Consider using your cardio time to do 30s flat-out, then recover, and repeat for your 30m - or if you can, do 60s on, 60s off...

and consider getting a friend to do "girths" with a tape measure to gauge progress, rather than have your heart set on losing the 8kg. Measure hips, waist, one thigh at widest point, one calf, and biceps (flexed/relaxed). Nobody but you needs to know the figures, but as bulky/lightweight bodyfat is used-up and heavy lean muscle mass grows, your weight is not the best indicator of your progress and the tape measure, like your favorite clothes, is as good an indicator as the scales.

Good luck!

yea i like interval training, i find i sweat more, i guess its true that it works better!

thanks so much for ur advice!!! i am really going to start gettting serious... FROM NOW!

so no more honey *puts the honey down* ... :shifty:

okay i will update this journal at the end of this week... today being Wednesday 29th April.. on the 4th of March i'll be back to record how much ive lost.

Id like to measure my body size etc, but i dont have a tape measure :shock:

And when it comes down to it all.. its up to me if i lose 2 kgs or not... i can do this !! \:D/

[runveerun]

okay i will update this journal at the end of this week... today being Wednesday 29th April.. on the 4th of March i'll be back to record how much ive lost.

Id like to measure my body size etc, but i dont have a tape measure :shock:

And when it comes down to it all.. its up to me if i lose 2 kgs or not... i can do this !! \:D/

4th of March are you going backwards in time too!!?? :shock:

I agree with TFB 2kg a week is alot, you may end up shedding muscle too....

I know how you feel I have been there too! I'll be interested in seeing how you go! What is your training plan?

[Gym rat]

How very cool another new journal best of luck on reaching your goal of losing 8kg by May 26th.

[biggurl27]

Sorry to say but I don't think this is a very realistic goal, 8kgs in 7-8 weeks is a much healthier option. When dropping from 110-90kgs sometimes 2kgs will drop off per week (I was 110kgs), from the 90kgs-80kgs again sometimes 1kg or slightly more, however when dropping the last 80-70kgs, 1 kg per week and finally (and in your case) 71-64kgs it takes a bit longer 500gms-1kg per week. I had to do this in 1999, 2001 (competing) and then to compete last year after having children 110kgs down to 65kgs.

I have no doubt you can loose the 8kgs and reach your goal, just probably best to give yourself a little more time.

Be good to see an example of your program and diet.

[1day]

I was 110kgs

:shock: wot was ur bf at??

[MaroSturdy]

i'll try a diet out for the first week and then i'll post it and also add if it has allowed me to lose 2 kgs the first week. if not then the 2nd week i'll cut more cals.

I'm not starving myself, i just had 11 eggs whites and 1 whole egg cooked in a little bit of olive oil.

I might have a coffee with honey now.. before i hit the gym!

i'll update u guys, thanks for ur support

[Sakura]

Aim for 1 kg a week and you'll be golden. :nod: You risk losing muscle if you try to lose too much, too fast.

Useless information: we're about the same height. (we won't discuss my bf though :shifty: )

Best of luck!

[MaroSturdy]

Aim for 1 kg a week and you'll be golden. :nod: You risk losing muscle if you try to lose too much, too fast.

Useless information: we're about the same height. (we won't discuss my bf though :shifty: )

Best of luck!

If you have enough protein and a little bit of healthy fat i dont think u'd lose muscle. I'm sick of being fat and i cant wait 8 weeks to lose 8 Kgs, i'd rather get a knife and slice my fat off than wait that long :x

hehe we're the same height... cool.. are you fat too :grin:

[MaroSturdy]

okay well i just came back from a short session at the gym (short bcus sis needed the car to go to work), so i went on the treadmill and i hit around 10 minutes into the 20 minute session (at 9 km/h- or wat ever it is) and then i start to do interval training, bcus at this point i can feel my heart rate is up.... wen i get to about 12 - 13 minutes i cant go on too long... i think im really unfit, or i am just weak... my chest hurts as if i have the flu.. u know how sometimes ur chest hurts wen u have the flu and then wen u cough its a rough cough that makes the pain in ur chest worse.. well thats wat i get....

i think next time i'm just gona try to do 15 minutes. and then build up from there the 2nd week, and in the mean time i will just do some dancing at home and the cross trainer at the gym along with weights....

i dont want to give up on the treadmill , i think there are great benefits to it but at the same time i am terrible at it, i guess im just unfit.. its not like ive been going to the gym often..

anyways im feeling hopeful

by the way is honey okay to have during a diet like mine? or should i cut that out.. i just like some coffee with a couple of spoons of honey, i think it keeps me sane ...

cos im feeling a little insane... if all u ex fatties know wat i mean :shock:

jokes :pfft:

[poos_n_wees]

My goal is 64 Kg & hopefull a flat stomach! and eventually some abs, among other muscles! \:D/

Whats so magical about 64kgs? And why give yourself the 4 week timeframe? Special event coming up?

Not to be a nay-sayer in this, 'cos I hope you prove me wrong.. but crash diets rarely end well (cue: bingeing and self-loathing when things aren't going to plan.) If you do this slowly (as per everyone's advice here) you're more likely to keep the weight off once you reach your goal, plus have the added bonus of holding onto the muscle you have.

anyways , i dont want to complain any more and i dont want to talk about how shitty my family is and how my struggles in life have been amplified bcus of my parent's failure to teach me life skills as i was growing up, in particular - discipline. :-s

Its YOUR journal, you can complain about anything you want \:D/

What does your diet / training look like?

[MaroSturdy]

My goal is 64 Kg & hopefull a flat stomach! and eventually some abs, among other muscles! \:D/

Whats so magical about 64kgs? And why give yourself the 4 week timeframe? Special event coming up?

Not to be a nay-sayer in this, 'cos I hope you prove me wrong.. but crash diets rarely end well (cue: bingeing and self-loathing when things aren't going to plan.) If you do this slowly (as per everyone's advice here) you're more likely to keep the weight off once you reach your goal, plus have the added bonus of holding onto the muscle you have.

anyways , i dont want to complain any more and i dont want to talk about how shitty my family is and how my struggles in life have been amplified bcus of my parent's failure to teach me life skills as i was growing up, in particular - discipline. :-s

Its YOUR journal, you can complain about anything you want \:D/

What does your diet / training look like?

well i dont think i'll gain the weight unless i pig out after the 8 kgs lost, but then again anyone can gain weight if they eat like a pig...

well im on a diet high in protein bcus 1) it keeps me full and 2) it helps maintain my muscle and hopefull allows it to grow

anyways i cant wait to lose weight so 8 kgs in 8 weeks is asking for 2 months, thats 1 month too long. I might give up the end of first month lol...

anyways my family is shitty...but i dont want to complain about them .. argh my mom just cooked a stake and didnt ask me if i wanted any.... :-s ... mean! :x .. wait i just complained :-s

by the way i think my diet is too loose... i need to have my eggs.. but instead of cooking them in some olive oil i think i should boil them and just eat the whites + 1 yolk..... that will cut calories. And i should have veggies and some fish... and my protein shake... i think then my body wont go into starvation mode but rather release my fat. :nod:

anyways just a random comment... THE TREADMILL SUX ... ahhh happy i got that one out :shifty:

my training.. well... lets say attempts at the treadmill for (interval training) 20 mins have proven very painful... i havent really done much lately.. i think im rather unfit :shock:

im just gona do the x-trainer and the treamill... i'll do the treadmill for 15 mins, then break for a few mins.. or do weights.. then back on the treadmill for another 10 mins... then i'll go on the x-trainer for 20 mins

and then i'll do some weights..... \:D/

thanks for reading

[MaroSturdy]

i just ate chocolate ... :shifty:

okay well i havent been to the gym today because... there's really no excuse. :doh:

If I dont go I wont lose weight. Simple.

[MaroSturdy]

okay well someone here really inspired me, he said that he has a eating plan that he sticks to like a religion, or something similar (see, it was so inspirational that i remember exactly wat he said lol :pfft: )

nah, it really was a light bulb moment,

so this is going to be my eating plan/ gym plan for the next week (im gona take this one step at a time - ignoring the rest of the staircase for the moment)

Eating plan :

Meal 1 : Protein shake after morning gym session - mostly cardio at one gym then travel to another gym for: box squats, calf raises, chest press, canteen arm exercises ( :pfft: ), good girl /bad girl leg press ( :pfft: ), leg press, back exercises and most importantly using the ab machine for ab crunches + v bends - (30 grams of protein).

( i have to travel to another gym bcus the ladies section in the first gym i will be going to has got good cardio machines but crappy weight machines + no ab cruncher machine - which a flabby stomach like mine needs)

Meal 2 : boiled eggs - 6 whites + 1 yolk (30 grams of protein).

Meal 3: 1 grilled fish - no oil - (15 grams of protein)

Meal 4: boiled eggs - 6 whites - no yolk

Meal 5 : a nice delicious salad

Meal 6: cottage cheese : (10 grams of protein)

all above meals before 6 pm (if possible - maybe not possible due to work)

at home (at night) : for 20 mins : V bends , twists, ab crunches ...

hope its not too much for a person who doesnt like going to the gym :pfft:

[teamfatboy]

Jeepers - I'm gonna sound like your nanna, but it's gotta be said...

You need to consider adding at the very least a late-night protein shake to that diet. Otherwise, your body is going to be fasting for twelve hours a day - which is pretty much the opposite of what's required to lay down muscle. Based on what you've written, you're taking in 80g/protein per day - or barely 1.25g per kg of bodyweight. That's well below most advice, I understand.

There's very detrimental amounts of carbs in that plan, and counter-intuitive as it may sound, carbs make muscle - why else would mass-builder protein powders have so much carb in there. So, with your workouts what you'll be doing is using the muscle that you're going to need later, for fuel.

Essential fats are also missing - but you can get them from fish-oil or flaxseed caps - in the vitamin aisle of your supermarket, almost certainly.

Have you calculated the actual total calories in that diet?

With a good exercise regime, you can consume bodyfat, but it'll be pointless if there's no muscle to be found once it's gone.

It seems a shame to have to use two gyms for this - is there no way someone at Gym #1 can show you how to use free weights to support your goal?

I'm quite prepared to be wrong about all of the above - and I'm sure some of the ladies on here will have a more accurate female perspective...but I make no apologies for appearing so negative. It's the voice of hard-won experience: I've been right where you are, and what I learned the hard way suggests to me that what you're doing will probably disappoint you, to say nothing of potentially compromising your health.

[Here ends the sermon ]

[startinfromscratch]

:ditto:

You should read this twice, its bang on - TFB usually is!

bear in mind the best aspect of this site is learning from other peoples mistakes! I joined here last year, and it wasnt till a few months llater that i realised just how little i knew! these guys may come across a little negative, but its not negative at all - simply these ppl trying to help you avoid the same setbacks/mistakes that ALL us noobs make!

Peace :grin:

[MaroSturdy]

Jeepers - I'm gonna sound like your nanna, but it's gotta be said...

1) you're taking in 80g/protein per day - or barely 1.25g per kg of bodyweight. That's well below most advice, I understand.

2) There's very detrimental amounts of carbs in that plan, and counter-intuitive as it may sound, carbs make muscle - why else would mass-builder protein powders have so much carb in there.

3) Essential fats are also missing - but you can get them from fish-oil or flaxseed caps - in the vitamin aisle of your supermarket, almost certainly.

4) It seems a shame to have to use two gyms for this - is there no way someone at Gym #1 can show you how to use free weights to support your goal?

okay well thanks for ur reply nanna!

ive cut ur response in sections so i can address each one

1) 30 gram protein shake, 12 eggs + 1 yolk has 65 grams of protein, fish 15 grams of protein, cottage cheese 10 grams of protein , which equals to 120 grams of protein.... i should have 130.5 grams of protein which is the maximum recommended daily intake by the FDA for my weight. So 120 is close enough :pfft:

2) carbs... well carbs help store fat, & right now thats the last thing i need. I think the carbs im getting from the protein shake and the eggs + fish is enough for this fatty .

3) i was taking olive oil, i do have fish oil and flaxseed oil at home , i'll take them after my strict diet is over and ive reached 64 kgs (or a flat stomach, which ever one comes first), i'll start a new diet then.

4) well i like the ab cruncher and that doesnt exist in the first gym... the 2nd gym has only 1 treadmill in the tiny ladies room (has no x trainer!)... both gyms are around 5-10 mins drive away from my home. i have a gold memebership so i can go to any of the Fitness First gyms \:D/

anyways losing weight can be a pain in the rear end..... there's so many rules! argh!... :x

[gazza]

alot of your diet comes down to the timing of meals as well as the content.

carbs are good, if not essential with your first meal or so of the day. simple carbs are recommended with your post workout shake, around 60gms?

by late afternoon i would image most people looking to lose fat would be dropping their carbs from meals and would definately not be having any carbs before bed.

types of carbs are important too, look to eat more fiberous carbs as opposed to starchy carbs. they take longer to digest and leave you feeling full for longer.

i'm still learning too so maybe some of the more experienced guys can tweak this for you?

[MaroSturdy]

alot of your diet comes down to the timing of meals as well as the content.

carbs are good, if not essential with your first meal or so of the day. simple carbs are recommended with your post workout shake, around 60gms?

by late afternoon i would image most people looking to lose fat would be dropping their carbs from meals and would definately not be having any carbs before bed.

types of carbs are important too, look to eat more fiberous carbs as opposed to starchy carbs. they take longer to digest and leave you feeling full for longer.

i'm still learning too so maybe some of the more experienced guys can tweak this for you?

thanks for ur reply,

are you trying to lose weight too? if so how many kgs do u think u need to drop? .. i need around 8-10... but i'll stop wen ever my stomach gets flat,

[startinfromscratch]

fyi, official recommendations dont always apply - example BMI puts some members on here as obese, yet they have great abs!

case in point, those protein guides are for normal people doing normal activities - hypertrophy is NOT normal activity! diff guides apply.

[gazza]

no, definately not trying to lose weight. just worked my butt off putting 6kgs on.

have friends that are trying though.

[teamfatboy]

fyi, official recommendations dont always apply - example BMI puts some members on here as obese, yet they have great abs!

case in point, those protein guides are for normal people doing normal activities - hypertrophy is NOT normal activity! diff guides apply.

Startinfromscratch makes a good point. The FDA recommendations that you cite calculate protein as part of a balanced diet, with a stipulated protein:carb:fat ratio for a healthy, maintenance level of energy and nutrition.

There's a lot of good work on here about protein:carb:fat ratios for fat-burning - but almost all of them will recommend a far less extreme ratio than you currently propose.

I would also suggest that you consider working out the recommended daily calorie count for you as an individual, and comparing it to what your diet will give you. Considering grammes of this and that, in isolation to the energy, is not necessarily going to get you to where you need to be.

Just my 10c worth.