Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

HELP!!! Nedd to drop 16 kg

big J

By big J
in Diet & nutrition

 Share

Recommended Posts

drizzt Veteran member

drizzt

Posted
Posted

Guys, cut the crap outside of the playground please, especially when there is a new member involved who may take your "advice" seriously.

Big J, I've merged this topic with the other one you started, it'll be easier to get the replies you need out of the one post, mate :)

As some of the others have said, post up your stats, current diet, and current training exercise and we'll see what we can do.

Link to comment
Share on other sites
big J New member

big J

Posted
  • Author
Posted

hey guys

im 22 ,183cm , male

average day eating is breakie 3 egg whites on bread

morning snack:two plums and orange

lunch:bread foot long roll with salad and ham filling's

afternoon tea: miss

dinner:stirfry andmeat of some sort

thur out the day i drink 3-5 litres of water

Link to comment
Share on other sites
vracula Senior member

vracula

Posted
Posted
hey guys

im 22 ,183cm , male

average day eating is breakie 3 egg whites on bread

morning snack:two plums and orange

lunch:bread foot long roll with salad and ham filling's

afternoon tea: miss

dinner:stirfry andmeat of some sort

thur out the day i drink 3-5 litres of water

you cannot possibly be overweight by eating that,there s a cheerleader at work that eats more than that.

Link to comment
Share on other sites
Phedder Veteran member

Phedder

Posted
Posted
hey guys

im 22 ,183cm , male

average day eating is breakie 3 egg whites on bread

morning snack:two plums and orange

lunch:bread foot long roll with salad and ham filling's

afternoon tea: miss

dinner:stirfry andmeat of some sort

thur out the day i drink 3-5 litres of water

you cannot possibly be overweight by eating that,there s a cheerleader at work that eats more than that.

Pretty sure he's eating that to try and lose weight...

As JimJim asked, why must you lose 16kg by June? and how much do you currently weigh? That looks like a ridiculously small amount of food, especially for someone who's 183cm tall.

Have you taken a break from your diet at all recently? even just a cheat meal or day? If not some of your hormones are probably shot to hell, have you been feeling lethargic and miserable lately and weight loss has slowed right down or stopped?

Link to comment
Share on other sites
Phedder Veteran member

Phedder

Posted
Posted

Firstly good on you for taking making the choice to sort your life out, and congrats on the engagement/wedding :nod:

Possibly the best thing you could do now is to spend a day eating plenty of carbs and some protein, whatever you like really. Oats, sandwhiches, candy if you like (preferably not, but the point is to get plenty of carbs in) I know it goes against every instinct, but if you've been dieting for a long time without any breaks chances are your leptin levels are really low, which has caused your fat loss to slow or stall. We want to give your leptin levels a boost, and they respond best to carbs, and lots of them.

After you've had your big day of feasting (don't worry if you gain some weight back, a lot of it will likely be water due to the carbs consumed) you can start dieting again, I'll tweak your diet a bit for you, it should help you lose the weight while not feeling so miserable.

Breakfast: 3 scrambled whole eggs (nothing wrong with the yolks, dietary cholesterol doesn't have any significant effect on blood cholesterol, plus yolks taste good, have plenty of vitamins and good fats)

You can have them on some toast if you like, or have a small bowl of oats as well and a banana or apple.

Lunch: Can still have sandwhiches/rolls, plenty of meat (roughly 200gm) and salad, if you like avocado that's a great way to add some more good fats and flavour to the sandwhich.

Dinner: stir fry is good, try for 200-300gms of meat and unlimited veges, as much as you need to feel full and satisfied. Drizzle a little (1/2 to 1 TBs) of olive oil over.

If you get hungry between meals, only once a day if you have to, celery or carrots sticks dipped with cottage cheese can be great for filling you up a little and providing you some slow digesting protein. A black coffee can help too.

If you start feeling horrible again and your weight loss slows or stops, time for another carb refeed to help get those leptin levels back up. One day every 2-3 weeks wouldn't hurt, and probably help in the long run anyway. More often if you feel you need it. As long as you're steadily losing weight and feeling okay things are good. If weight loss stalls or you feel crap, a refeed day can often help get back on track. 1-1.5kg a week weight loss is quite sustainable, will have you at your goal before June, and won't be so dramatic you feel like shit all the time. It should also ensure that you're losing mostly bodyfat and retaining muscle.

Speaking of muscle, are you currently doing any resistance/weight training exercise? If so, what do you do? If not, you should start. We can also sort something out there, just let us know.

I didn't proof read any of that, if there's any issues or anything you have questions about feel free to ask.

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
Posted

Gold post right there :nod: all the stuff you need to do, in one post.

Chances are, by under-eating you've slowed your metabolism down (the leptin issue). A shock, then a balanced protein-heavy diet, combined with resistance training will get the results.

Good luck, keep us posted.

Link to comment
Share on other sites
Phedder Veteran member

Phedder

Posted
Posted

Good that you're training, what do your weights sessions usually consist of? Heavy compound lifts hopefully?

That diet I tweaked is by no means something you HAVE to follow, it should do the trick to help you drop weight and not feel terrible, but so will many other arrangements. Just try and keep protein high and some healthy fats with lots of veges in the diet while maintaining a calorie deficit. You're previous diet was severly lacking in fat, which along with eating too little is a recipe for disaster.

Hope it works out for you :nod:

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
Posted

Some little suggestions:

If you're doing cardio and weights in the same session, do weights first - doing it the other way (cardio-before-weights) is far less effective at fat loss;

Keep breaks between sets to a minimum - ideally under two minutes from the moment you put the weight down til you pick it up again.

Link to comment
Share on other sites
  • 3 weeks later...
big J New member

big J

Posted
  • Author
Posted

Right i have been trying to cut back my eating and it jsut ant working so ive decided to go all out and just go hard on cardio and eat a lot more food just no crap food to see where it gets me im running out of time!!!!!!

Link to comment
Share on other sites
Tygrrh Member

Tygrrh

Posted
Posted

Did you not read what Phedder & TFB wrote in January? It sounds like you continued with eating less (correct me if I am wrong). If that is so, you would've probably dropped weight by now if you followed what they told you to do or at least made the effort to create a nutro plan.

Keep in mind I'm saying the above because of

Right i have been trying to cut back my eating and it jsut ant working so ive decided to go all out and just go hard on cardio and eat a lot more food just no crap food to see where it gets me im running out of time!!!!!!

:naughty: :doh:

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...