Hello from Uk

rhysgerrard

Hi Guys,

Happy new year to you all! My goal is to loose around 2 and a half stone. I weigh 240lbs now and want to drop down to about 200. I'm 19 and 6ft 2. A keen rugby player but due to an injury i've been out for 8 months. I'm now back playing but wanting to get 1000 times fitter as i've let it slip. I went from 15 and half stone to around 17 and half stone. Not good...

I'm currently eating Porridge for breakfast and also rice & beans/beans on toast for lunch (while im in work)

Just hoping to get some confidence and advice from people across the network as this is something i'm going to do. Looking for any tips or tricks to get me going. I am quite a fussy eater which doesn't help but i'm open to try anything, if you have any recipes to share or exercise routines to share I would be soooo grateful.

Looking forward to speaking to you all.

Rhys

SarrySunshine80

Hey Rhys,

Well done for signing up! That's the first step. I started about this time last year and have been on and off with my commitment to logging stuff. It really does work though and it is such an interesting exercise in learning about portion control and not just calories but carbs/protein in food too. The most important thing is to be honest with yourself! Log it all - even the naughty junk food as that when you get the wake up call. On the flip side, make sure you log all your exercise. I have a heart rate monitor so it tells me the calories I've burnt. You get these back which is great!
What makes this system work is that is isn't about 'dieting'. It's just a food diary which still lets YOU make all the decisions and like I said, it works. The weighing out of food becomes really easy after the first few times (invest in some electric kitchen scales!)

Best of luck for 2013!

S

elijah2965

I eat rolled oates for brekky too and I stick to staying under calories for the day I have lost 13 kg since august so it can be done train hard heaps of cardio and if you feel like having too much food then work out how many calories you are over and work out a way to burn it of I use a heart rate monitor and bike and run plus strength training If your gym has spin classes I highly recommend them as a great way to lose weight Enjoy

rhysgerrard

Thanks for the speedy replies all! Yeah well just looking at what i ate last month is just ridiculous! That really gave me a knock and now it's time for change.

Well planning on doing 45 mins of cario 3 times a week and then the odd game of rugby which is 80 mins of play. Just want to get fitter and loose my dreaded belly haha!

My worst thing though is food, I'm a terrible snacker. Just need something to fill me up and that's why i'm trying to eat a lot of rice/beans. I know it's simple but it seems to fill me up

Thanks for the advice guys.

Rhys

rhysgerrard

Also, i'm looking to loose around 18 kgs in around 3-4 months. It's going to be hard work but worth it in the end. Do you think this is possible?

susannahsutton1

Have cans of soup on hand. My husband lost a pile of weight by eating soup for lunch and afternoon snacks. Low calorie plus easy to track because you know exactly how much you are having. Shame he seems to have given me the excess weight...

AverageUkDude

Hi Rhys, hope you've got some good weight training planned feel free to add if you want, used to play rugby during college and school, bit to old for it these days.

RosscoBoscko

Hi mate,

Am also keen rugby player, went from around 16 stone to 18.5 when injured my shoulder when I was 18, and have pretty much stayed that weight since (with a few temporary drops) until September last year. Am now down to 15.9 or was till Xmas, so will be back again. Feel free to add me if you want.

Have found good snacks are pittas/flatbreads/sandwich thins with tuna and low fat-greek yogurt (instead of mayo), or I also use Promax diet shake, both come out about 250 cals but are filling.

Good luck.

Cheers,

Ross

RosscoBoscko

As for losing 18kg, I lost 16.5 between start of September and mid december so definitely doable, just got to commit to it properly, but see it as a life style change rather than a diet otherwise won't work long term.

goonas

Also, i'm looking to loose around 18 kgs in around 3-4 months. It's going to be hard work but worth it in the end. Do you think this is possible?

Yes - I've just done that - plus I started at a lower starting weight than you.
Completely changed my lifestyle and eating habits and found an exercise I have fallen in love with (cycling)
Add me if you wish

HelloDan

Agree with the comments about weight training, and about being too old for rugby these days!

To be honest, I wouldn't worry about the weight so much, as composition and performance measurements. If you start packing on muscle, your rugby will most likely improve, but you may not lose as much weight.

On the topic of rugby, what position do you play?

rhysgerrard

Hi mate,

Am also keen rugby player, went from around 16 stone to 18.5 when injured my shoulder when I was 18, and have pretty much stayed that weight since (with a few temporary drops) until September last year. Am now down to 15.9 or was till Xmas, so will be back again. Feel free to add me if you want.

Have found good snacks are pittas/flatbreads/sandwich thins with tuna and low fat-greek yogurt (instead of mayo), or I also use Promax diet shake, both come out about 250 cals but are filling.

Good luck.

Cheers,

Ross

@RosscoBoscko - Would you recommend going on Promax Diet Shake then?

My goal weight is around 15 and half stone. Trying to loose around 18kgs just so i can feel and look better. Feel massive standing next to my girlfriend!

Definitely going to stick to this, I'm motivating myself and not going to let it beat me

@GrahamHull - I've got a fitness plan lined up for me to shred. Trying to get in the routine of eating and also exercising 3 times a week, using an app called couch-to-5k on my iPhone. (Basically interval jogging for around 30 mins ) Then going to use my fitness plan.

@susannahsutto - I have soup on hand, the only problem is like bread with it haha

Many thanks for the support

Rhys

rhysgerrard

Agree with the comments about weight training, and about being too old for rugby these days!

To be honest, I wouldn't worry about the weight so much, as composition and performance measurements. If you start packing on muscle, your rugby will most likely improve, but you may not lose as much weight.

On the topic of rugby, what position do you play?

I play open side flanker (forward). Not really looking to weight train at this minute, wanting to shred as much fat as possible. Then possibly build up my muscle from there.

Rhys

rhysgerrard

I'm from Wrexham, North Wales by the way

Rhys

RosscoBoscko

Too old at 26 and 30 come on lads, you got years yet!! One of the guys I know still plays at 54, admittedly he started as a winger and now plays prop but still incredibly fit really!! Only too old if you let yourself be. Am using this to rejuvinate my rugby playing, nearly played 200 games for my club but hope to get to at least 300 yet. Position wise am a prop by trade, hooker if forced, and have played all other positions in pack in emergency!!

rhysgerrard

Would you recommend using promax diet then ?

Kagami_Taiga

I've only got one thing to say, fresh turkey meat will be your new best friend

HelloDan

Would you recommend using promax diet then ?

No - Maximuscle is outrageously overpriced!
Ideally get your nutrients from real food as much as possible. Obviously supplementation does have a role though, however, if you want Maximuscle products cheaper, look at Maxiraw, it's there "no frills" brand, and if you're not bothered by fancy adverts and marketing, take a look at bulkpowders.co.uk or one of the equivalents, quality products, and good prices.

As for weight training, why not? It's not just about building muscle, but getting stronger and faster. In fact if you're eating at a deficit, you won't really gain much muscle, but you can still maintain and even gain strength.

@RosscoBoscko - Fitness isn't the issue, just have other things in life to do, and can't get away with getting smashed up like I could when I was younger. I made the switch to competing at weightlifting instead, and I'm enjoying myself doing that.

RosscoBoscko

Has worked well for me, but only use the shakes, never got into using the bars. For a bit at beginning used it to replace both breakfast and lunch when did a short period at max 1000 cals to drop some weight quick, but doesnt work for everyone going that low and wouldnt recomment long term. Currently using shakes as breakfast replacement whilst get back on track after xmas, and having normal food as lunch and dinner.

RosscoBoscko

HelloDan, thats fair enough. Choosing a different sport etc is a different matter, just couldnt be doing with the claim that too old!!!

TavistockToad

Not really looking to weight train at this minute, wanting to shred as much fat as possible. Then possibly build up my muscle from there.

this is a very common misconception.... you wont BUILD muscle as you are on a calorie deifict.

strength training burns fat... you want to get rid of the fat, lift things! HEAVY things!

HelloDan

HelloDan, thats fair enough. Choosing a different sport etc is a different matter, just couldnt be doing with the claim that too old!!!

The things I mentioned previously are my main reasons for no longer playing, but I think it doesn't help that my view of rugby is a bit warped. My gym is used by current England players. I'm pretty competitive in that I'm not really into the social level rugby, I'd rather play a bit more seriously, so through seeing these guys, I probably imagine the standard as a bit higher than it really is at the level I would play.

rhysgerrard

this is a very common misconception.... you wont BUILD muscle as you are on a calorie deifict.

strength training burns fat... you want to get rid of the fat, lift things! HEAVY things!

I work in an environment where i'm lift heavy things all the time. So would you think running 3 times a week and then weight training once a week is ok?

Any idea's on how to get the best out of this would be great!

Rhys

TavistockToad

this is a very common misconception.... you wont BUILD muscle as you are on a calorie deifict.

strength training burns fat... you want to get rid of the fat, lift things! HEAVY things!

I work in an environment where i'm lift heavy things all the time. So would you think running 3 times a week and then weight training once a week is ok?

Any idea's on how to get the best out of this would be great!

Rhys

i would go for 3 days full body strength training then one run a week and rugby training once a week.

if you work lifting things then you need to lift heavier things outside of work! plus you will probably have a fair bit of muscle anyway if you have a physical job, so you may need to look at your diet more closely.

plenty of protein, good carbs and fruit and veg.

HelloDan

In my opinion, I would try and split it evenly between strength and running.

However be efficient with strength training, and stick to compounds that can carry over to rugby movements, for example a big squat will help with a big drive in the scrum and when tackling, whereas a big bicep curl will equate to not much! Also depending on your level of strength training experience and knowledge, consider some form of explosive work also, whether this be something like power versions of classic lifts, or jumping.

On the running, don't just plod away at a slow steady state, use intervals to mimic the flow of a rugby game, where you might be sprinting hard, then jogging to a position, then resting, then sprinting hard again.

rhysgerrard

Going to try and work out a meal plan for 1 week. Any tips on the best way to do this ? Many thanks for support already, it's amazing!!!

Rhys

RosscoBoscko

Going to try and work out a meal plan for 1 week. Any tips on the best way to do this ? Many thanks for support already, it's amazing!!!

Rhys

Whats your daily calorie goal?

rhysgerrard

Well i put all the information into the iPad on the MFP app and it worked out too 1910 per day.

HelloDan

Well i put all the information into the iPad on the MFP app and it worked out too 1910 per day.

That seems pretty low for a big guy, especially if you have an active job too.

Admittedly I'm not trying to lose weight, but for me to maintain is 2500, and you're taller and heavier than me, and don't spend as much time at a desk by the sounds of it.

hhpdn

Hi Rhys and a very happy new year,
I have found that using a high protein low carb style has been most successful for my loss program. I have lost 24 pounds since I started tracking on here in just a couple of months. I have found this MFP to be simply the best way to track and keep in control of my weight and I am delighted with the results. Once you get on a roll lol of loosing weight your discipline will kick in and you will start to feel brighter more positive and ore confident what better start to a new year can you ask for than that?

Here if you need any support (we are all in this together)

Best wishes to your girlfriend and have a great day

H

RosscoBoscko

I'm on 1490 a day, but I have intentionally set mine quite low in short term as this works for me.

in terms of meal plans, i'd look at scrambled/poached eggs/omelettes for breakfast varied with the porridge you already eat.

Lunch look at salads with chicken/tuna/turkey etc which should keep you in with your macros, but don't drop salad dressing as need some fats in diet.

Evening meal, personally load up on green veg, spinach, brocolli etc, plus mushrooms, and have with grilled meat or fish. gnocchi with spinach and ricotta sauce and fresh spinach is a quick back up of mine, as is half spinach and ricotta pizza with salad.

All about eating well/clean within your goals, but eating what fits for you, no point eating stuff you don't enjoy as this is meant to be a lifestyle change not a temporary diet.