Weight loss mission - Help!

[Changeling]

Hello,

I've been lurking for a while but thought I would say Hi and ask for some tips. Over the past couple of months I have lost 10kg by exercising and cutting calories, however it has all slowed down and I would like to eat cleaner. I would ideally like to lose another 20kg (another 10 before I'm in the healthy weight range - eek!)

I'm new to the 6 meals a day thing, I am going to aim for 5 and make my evening meal a bit bigger so I'm not making separate meals for my partner.

I go to the gym 6 days a week, 3 days weights with 40 mins cardio and 3 days just cardio (normally a spin class or something intense) I also play soccer and cycle.

Here is tomorrow's plan:

1.Oats made with skim milk and 60g diced apple

2.Natural low fat yoghurt and fruit

3.130g Kumara, 100g chicken breast and steamed vegies

4. Corn thins with cottage cheese

5. Dinner will be home made fried rice which is about 1 cup of rice, half an egg and some mixed vegies

Is that enough/too much calories - am I missing something? Tomorrow I am doing a spin class followed by a game of soccer, on days I do weights after work I have a protein shake about an hour beforehand (I'd like to drink it after but then I can't stomache dinner)

Thanks!

[two_phat]

Your doing a lot of cardio there - which is good. However your diet could be tweaked to suit your goals...

1. Drop the fried rice at night. You don't need the carbs at night. Get some meat into you.

2. Leave the fruit out. Once again, you don't need those carbs.

3. Maybe swap meal 2 and 4 for protein shakes; even on your non-weights days.

[Chillicat]

Wow, congrats on your weight loss, and it sounds like you're really making a great effort at losing the rest that you want/need to lose, that's really awesome to hear!

I'm no kind of expert in telling people what they should eat, but will try to help. For me, I find that making small tweaks as I go along is the best way to stick at a clean eating plan (and I don't always stick at it :oops: ). You're already on the oats (instead of sugar cereals), so that's a great start.

I'd agree with two phat re dinner - I'd try for less carbs and more meat. That's the way I've managed to shift some stubborn last kilos. Firstly I drastically cut down the rice/pasta/insert relevant carb - instead of having a full portion, I just had a couple of tablespoons, and instead I now have a bed of spinach instead of carbs. I've currently cut out the rice/pasta altogether but I still eat the same meaty dinner at my husband, but I just substitute the starchy carbs for more fibrous carbs.

[nicksmith3]

1.Oats made with skim milk and 60g diced apple

2.Natural low fat yoghurt and fruit

3.130g Kumara, 100g chicken breast and steamed vegies

4. Corn thins with cottage cheese

5. Dinner will be home made fried rice which is about 1 cup of rice, half an egg and some mixed vegies

Thanks!

Nice work with your progress so far! - For most people to consistently make progress, there needs to be constant change to your diet and training - as the body adapts to almost everything and anything you throw at it. (survival mechanism)

If you give these changes a go it would give you far better results..

1.Oats made with skim milk and 60g diced apple, 30g protein shake

2. 1/2 cup Natural low fat yoghurt, 30g protein shake and fruit

3.130g Kumara, 100g chicken breast and steamed vegies

4. 20 Almonds mixed salad or veg with 80-100g cottage cheese

5. Dinner - 100-200g mixed veg with 200g meat/ tuna,chicken,steak.

* corn thins are counter-productive to your weight loss efforts. Increasing your protein intake will take advantage of an increased metabolic rate, thus speeding your fat loss.. Enjoy

[Changeling]

Thanks so much for your input everyone Super helpful!

Today I swapped my fried rice for 120g gurnard cooked in olive oil and a bit of lemon pepper seasoning with some steamed brocolli on the side - it was really yum! I should have sneaked in a protein shake between spin and soccer but I find it hard to eat after exercise, especially Sculpt which seems to kill my stomach.

I'm a bit worried that I haven't eaten enough (!!) calories but I didn't feel hungry at all so will stick at it if it's comfortable.

I'll definitely be ditching the corn thins, they taste horrible!

I'll check in with results in a few weeks time

[nicksmith3]

Thanks so much for your input everyone Super helpful!

Today I swapped my fried rice for 120g gurnard cooked in olive oil and a bit of lemon pepper seasoning with some steamed brocolli on the side - it was really yum! I should have sneaked in a protein shake between spin and soccer but I find it hard to eat after exercise, especially Sculpt which seems to kill my stomach.

I'm a bit worried that I haven't eaten enough (!!) calories but I didn't feel hungry at all so will stick at it if it's comfortable.

I'll definitely be ditching the corn thins, they taste horrible!

I'll check in with results in a few weeks time

Great! Let us know how you get on!

[Mr_Krabs]

Try a different protein shake, sculpt is really thick and hard to get down (although nice at brekkie time), most other shakes are much thinner and almost refreshing after a workout :wink:

[JimLytle]

Eat more fiber, whole grains. Don't cut down on the calories, but cut down on the fat.

Exercise, exercise, exercise.

It's the most natural thing to do.get more on natural weighloss on http://www.get-the-body-you-want.com/

[runveerun]

Eat more fiber, whole grains. Don't cut down on the calories, but cut down on the fat.

Exercise, exercise, exercise.

It's the most natural thing to do.get more on natural weighloss on http://www.get-the-body-you-want.com/

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