My weight loss plan

AlecUK · May 2015

Hi,

Been reading the forums for quite a while but have yet to post!

I am 28, male, from the UK. I lost weight about 10 years ago and got to my target. Ever since then, I have slowly but surely got to my heaviest weight yet!

I have gone through spouts of attempting to diet in the past couple of years, but it has always ended up being unrealistic and not lasted for that long.

This time, I have gone back to what worked for me 10 years ago and I am hoping to see results. Whilst it would be good to lose the weight fast, I am being more realistic about it and I am in no hurry.

I am also going to log my weight but this time also measurements (waist and chest for now) once every 2 weeks. I think doing it too often (even weekly) can be very unmotivating, incase it remains the same or goes up! (usually down to muscle gain/water retention etc!)

My exercise level is shocking. I started up doing weights about 3 months ago, but decided it is best I lose weight first. I want to increase my cardio and general fitness. When I am near my target weight, I want to start up the weights again.

I have started cardio, doing my 3rd running session this week (finding it really tough at the moment! but I know it gets easier). Unfortunately I am due to have an unrelated surgery later this year (nothing serious!) which will put me out of action for ~6weeks when it does occur. But that's just tough luck.

Stepping on the scales and calculating my BMI was my descion maker! 6ft2/6ft3 and 109.1kg (~240.5lbs) puts me into 30... obese for the first time in my life!

Me and my wife have our first daughter on the way later this year, so this time I am determined.

As an avid coffee drinker, I have switched to black with no-sugar. In fact, I am trying to avoid simple sugar alltogether (you know, sweets, cakes, fizzy drinks etc). I am also trying to drink at LEAST 4 pint glasses of water a day (8 cups)

Feel free to add me, I am a very... fussy and somewhat habitual... eater, so I am just doing what worked for me before, so I expect some strange looks from anyone looking through my food diary. But I am just doing what works for me!

I am not logging exercise on MFP (despite doing it!), only food. I have set my self a goal of 1,200 kcal for now and I am on day 7.

Please feel free to add me, would be great to get a small group of friends to help keep me motivated.

Alec

TavistockToad · May 2015

There's no need to not do weight training while you're losing weight, especially if you enjoy it.

missh1967 · May 2015

1200 calories? Male, 6'2 and 240 pounds? You're going to starve to death. You will not last long at that calorie deficit.

Someone here once said, "My goal isn't to eat as little as possible and lose weight; it is to eat as much as possible and lose weight." I think that is a brilliant idea.

I strongly urge you to look into TDEE.

fitnessfrog.com. Even at little to no exercise, your TDEE is 2772 calories. Going aggressive and eating 25% less than that, you would be at 2079 calories. Rethink such a low calorie consumption at your weight and height.

xesixb · May 2015

Good Luck Alec! You've come to the right place. Congrats on becoming a father as well.

TavistockToad · May 2015

missh1967 wrote: »

1200 calories? Male, 6'2 and 240 pounds? You're going to starve to death. You will not last long at that calorie deficit.

Someone here once said, "My goal isn't to eat as little as possible and lose weight; it is to eat as much as possible and lose weight." I think that is a brilliant idea.

I strongly urge you to look into TDEE.

fitnessfrog.com. Even at little to no exercise, your TDEE is 2772 calories. Going aggressive and eating 25% less than that, you should be at 2079 calories. Rethink such a low calorie consumption at your weight and height.

Yeah, missed that! OP, gross 1200 cals is way too low.

AlecUK · May 2015

Thanks to everyone who has added me so far. Will be interesting to see how we all do long term.

When I lost weight before I was about 95Kg (210lbs) I did 1,200 cals (with supplementation) and found it very sustainable throughout.

It is my intention to have spouts of normal calorie periods to keep my metabolism on track so as not to adjust.

Thanks for all your comments, perhaps I will review the calories and up it a bit due to the increased weight. It is something I plan on monitoring continuously based on how I feel and how it is working (or not working!)

livingleanlivingclean · May 2015

AlecUK wrote: »

Thanks to everyone who has added me so far. Will be interesting to see how we all do long term.

When I lost weight before I was about 95Kg (210lbs) I did 1,200 cals (with supplementation) and found it very sustainable throughout.

It is my intention to have spouts of normal calorie periods to keep my metabolism on track so as not to adjust.

Thanks for all your comments, perhaps I will review the calories and up it a bit due to the increased weight. It is something I plan on monitoring continuously based on how I feel and how it is working (or not working!)

1200 cals with supplementation of what?

I'd suggest reviewing calories too...

AlecUK · May 2015

Despite it working before, you have all got me in a bit of a panic, so I will review my calories UP! now

As I said, I am not in a massive hurry so I suppose it is best to do it safe and in the most sustainable way possible!

Thanks to everyone who has added me and good luck everyone!

999tigger · May 2015

Rather you than me If you can sustain that plan then good luck to you.

I started up doing weights about 3 months ago, but decided it is best I lose weight first. I want to increase my cardio and general fitness. When I am near my target weight, I want to start up the weights again.

You shoul be doing weights now, no later if you are interested in retaining lbm (surgery permitting). What they said.

TavistockToad · May 2015

AlecUK wrote: »

Thanks to everyone who has added me so far. Will be interesting to see how we all do long term.

When I lost weight before I was about 95Kg (210lbs) I did 1,200 cals (with supplementation) and found it very sustainable throughout.

It is my intention to have spouts of normal calorie periods to keep my metabolism on track so as not to adjust.

Thanks for all your comments, perhaps I will review the calories and up it a bit due to the increased weight. It is something I plan on monitoring continuously based on how I feel and how it is working (or not working!)

Not that sustainable or you wouldn't be needing to lose the weight again....

isulo_kura · May 2015

Sorry to be blunt but by doing this you are going to fail. 1200 calories for a 6'2 male is not sustainable and not healthy. You will lose lots of muscle and you will either rebound and put the weight back on plus some or just make yourself ill. You say you've read the forums but you don't seem to have taken any notice of the experienced and knowledgeable posters. I suggest having a rethink and look at this thread which gives a balanced sensible approach. Please rethink this and good luck

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

AlecUK · May 2015

Thanks All. I've taken all your advice on board.

I've had a good think about it, I will now be adjusting my calories based upon what the TDEE calculators are coming out with. I will also further adjust for the days when I take exercise. So I will be having a LOT more calories than I have been doing

!

I plan on being as regmented with weighing everything as before. Eating things that I like and enjoy, but avoiding high sugar foods as often as possible and just making smarter choices, for example switching to wholegrain over plain flour.

My weight loss plan

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