The weight loss thread

Tabac said:
What's the plan ? Glue your mouth shut ?
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HAHA. Nothing drastic really but something I can do most of the time all my remaining life. 30-45 minutes of exercise 5-6 days a week with about 150 calorie less intake everyday. Didn't take even one sugary drink this year yet but will allow myself one after 5kg drop. I had half a packet of chips though - that was a bit of a carelessness.

Trying very hard not to eat anything after 7pm - earlier I used to gobble up some salted cashews/peanuts/peanut butter just before sleeping etc. - that is stopped now.

I want to continue a lifestyle that I can always sustain. Otherwise my weight bounces back close to 100.
 
surface said:
HAHA. Nothing drastic really but something I can do most of the time all my remaining life. 30-45 minutes of exercise 5-6 days a week with about 150 calorie less intake everyday. Didn't take even one sugary drink this year yet but will allow myself one after 5kg drop. I had half a packet of chips though - that was a bit of a carelessness.

Trying very hard not to eat anything after 7pm - earlier I used to gobble up some salted cashews/peanuts/peanut butter just before sleeping etc. - that is stopped now.

I want to continue a lifestyle that I can always sustain. Otherwise my weight bounces back close to 100.
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I'm also seeing if i can tip the scale in my favour. Trying an app where you log your food intake. Incredible to see how many carbs is in certain stuff. And yes peanuts ... fckit.... I used to chow the stuff whilst watching tv. Now it's breakfast, fokol, excercise bike after work, then fokol except biltong/drywors and whisky. Trying to stay on the lower calorie diet.
 
eepr0m said:
I struggle to keep my body fat % above 7%.
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Drink a 2l coke every day.

Have lots of ice cream and milkshakes.

If you run or swim, STOP!

Anyone can be fat, but okes like you are too lazy to even try. Always blaming your metabolism instead of putting in the work to stuff your face.
 
eepr0m said:
I struggle to keep my body fat % above 7%.
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You said on the other thread that you run on average 18k per day and the 8k run you posted earlier was blazing fast so you're in pretty accomplished athlete territory.

To put on weight, you need to eat a moderate calorie surplus and to put on good weight (muscle) you would do some strength/resistance training.

Then there's timing of what and when you eat to fuel your workout and muscle growth - unlike the average Joe, you could probably look at moderate amounts of high cal, low nutritional value foods (sweets, sugary cool drinks, gels) immediately before and during your runs - you are going to burn it off immediately with your effort in those circumstances. Or a little white rice a couple of hours after your run will help top off your glycogen reserves - outside of per/post training, you would eat a normal diet.

So I would suggest, swapping out one or two of your normal running days per week with a resistance training session. Eat a slight calorie surplus on resistance training days and maintenance calories or a slight surplus on running days, making sure your calorie intake around your run is adequate. If you are happy to pick up a few extra percentage points on the body fat, you can be a little more liberal with the calorie surplus.

That's a couple of suggestions from my side. I'm more self taught from a sports nutrition perspective so while I hope this is helpful and constructive, it might be worth consulting a qualified sports nutritionist in your case.
 
surface said:
Stop competing with Kipchoge and be more like sloth.
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I don't compete with people I know I cannot beat lol. He is stupid fast
InvisibleJim said:
You said on the other thread that you run on average 18k per day and the 8k run you posted earlier was blazing fast so you're in pretty accomplished athlete territory.

To put on weight, you need to eat a moderate calorie surplus and to put on good weight (muscle) you would do some strength/resistance training.

Then there's timing of what and when you eat to fuel your workout and muscle growth - unlike the average Joe, you could probably look at moderate amounts of high cal, low nutritional value foods (sweets, sugary cool drinks, gels) immediately before and during your runs - you are going to burn it off immediately with your effort in those circumstances. Or a little white rice a couple of hours after your run will help top off your glycogen reserves - outside of per/post training, you would eat a normal diet.

So I would suggest, swapping out one or two of your normal running days per week with a resistance training session. Eat a slight calorie surplus on resistance training days and maintenance calories or a slight surplus on running days, making sure your calorie intake around your run is adequate. If you are happy to pick up a few extra percentage points on the body fat, you can be a little more liberal with the calorie surplus.

That's a couple of suggestions from my side. I'm more self taught from a sports nutrition perspective so while I hope this is helpful and constructive, it might be worth consulting a qualified sports nutritionist in your case.
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I cannot imagine swopping out any running days for something else. Apart from running I also cross train ie. 2 cycle sessions that adds up to about +- 70-80km per week and do some cardio / strength training on Tuesday's and Saturdays.
In Summer I like to add swimming to the mix and do 16 x 50m lengths.

As far as my diet goes, I eat alot. 5-6 times per day. I consume alot of protein. I love sugary drinks especially coke but I limit myself to 1 x 2l bottle of coke per week and 2 x 2l orange juices per week. Other than that I drink water coffee and tea.

I Exercise atleast 12 times per week. Most days consist of morning and late afternoon exercising. Ie running in the morning and something else in the afternoon.
 
eepr0m said:
Exercise atleast 12 times per week. Most days consist of morning and late afternoon exercising. Ie running in the morning and something else in the afternoon.
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12 times - what the heck. Are you married and have children ? If answer to both is yes, you lucky B.
 
I went from 108-80 kg on the Keto diet. Been naughty this holiday and way too much booze. Hard to kick carbs and sugar when you used to them again
 
Ive been struggling with my weight for a while now, although I dont think Im thaaaaaaaaaat much over weight. I had to go see a specialist about my high blood pressure early last year. She has a massive issue with my weight, apparently I have a lot of visceral fat (so Im not pretty on the inside as I keep on telling people, Im fat).

Im 92KG at the moment and doc wants to get me closer to 80KG or even 75KG. The doc prescribed Saxenda (not a happy name if you ask me). Its stupidly expensive and the medical aid wont cover it. So for now Im trying an 18:6 intermitted fast program while also trying to cut out fizzy drinks and eat less stuff that started off as dough. Maybe dropping a few KG will help with my running too, which has been frustrating lately.
 
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