Weight Losers United

I still believe that weight loss is more about exercise than diet.
If you do tons of exercise then you dont have to be super strict about your diet, and being fit is the best feeling in the world.
 
Bizkit87 said:
Also just down to eating healthy, gym 2-4 times a week, and got rid of beer/brandy !!!
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This is my downfall... I only drink on weekends... but a case or two :(


Rocket-Boy said:
I still believe that weight loss is more about exercise than diet.
If you do tons of exercise then you dont have to be super strict about your diet, and being fit is the best feeling in the world.
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Was reading an article yesterday on some bodybuilder - he said he'd rather miss a weeks training than one days nutrition.
 
Voicy said:
The eating part is the hardest for me. Not binging or anything, but also not recording what I eat in terms of calorie intake.

I try to do the "100g yoghurt at 11am & naartjie at 4pm" thing, and generally have mushroom/chicken soup for supper. But I drink way too much coffee. I also don't have an appetite in the mornings, which I need to force myself into actually.

As far as exercise goes, generally gymming 4+ times a week, which has me starting off with a 20min run on the hamster wheel (cover about 3.5kms) then doing stretching/light weights etc. for the rest of the hour. Also jam squash for 45mins a week or so.

Got myself a road cycle last week, so RocketBoy can start pushing me with cycling over the weekends.

Lost 3kgs in the last month, but it goes back up randomly. Losing cm's, although I'm not measuring it, but I am getting comments about it, so apparently it shows.
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Saving up to buy myself a decent mountain bike, most likely buy it in November. Can't wait! Exercise is addictive, who would want to sit around at home watching lame TV when you can be out walking, jogging, gym or even a quick trail run or bike … common weekend!
 
Dieting is not a long term solution by any means, the last time when I lost weight all I did: was exercise for 7hours a week, stopped eating chocolates and sweets totally and cut down my portions sizes. I also use to eat till I was about 80% full. These days I'm so stressed out that every time i try to lose weight I end up with an ulcer.
 
Voicy said:
The eating part is the hardest for me. Not binging or anything, but also not recording what I eat in terms of calorie intake.

I try to do the "100g yoghurt at 11am & naartjie at 4pm" thing, and generally have mushroom/chicken soup for supper. But I drink way too much coffee. I also don't have an appetite in the mornings, which I need to force myself into actually.

As far as exercise goes, generally gymming 4+ times a week, which has me starting off with a 20min run on the hamster wheel (cover about 3.5kms) then doing stretching/light weights etc. for the rest of the hour. Also jam squash for 45mins a week or so.

Got myself a road cycle last week, so RocketBoy can start pushing me with cycling over the weekends.

Lost 3kgs in the last month, but it goes back up randomly. Losing cm's, although I'm not measuring it, but I am getting comments about it, so apparently it shows.
Click to expand...

I eat reasonably simply, eat protein at night and my starch(plus protein) at lunch, at 4 i eat a banana and if i am hungry other times i eat a rice cake or something like that, also in the morning i don't generally get hungry but i realise i need to eat so i eat oats with cinnamon (no honey or sugar)

Most days i tend to only eat 3 meals since i hardly even get hungry anymore.

One tip that a good mentor of mine gave me was that you must realise that you are eating to be healthy and not eating because its nice, though i struggle with it allot i try and eat healthy in the week and have my cheat over the weekend, must just not have hectic weekends otherwise i cheat in the week too..

I just wish i could pick up heavier weights but maybe someday i will become stronger :P

I went from 103 to 83 and am standing at a stable 86-89 at the moment, my goal is to start getting a light 6 pack and i will be happy.
 
well, just ate half of a huge schwarma. other half shall be devoured this evening :D
 
requiem said:
It is physically possible. Most likely if the person is significantly overweight to start with, the loss then is mostly water, and not actual fat. (at best a combination of water, fat tissue as well as muscle and other important parts).

It is not healthy nor sustainable to lose weight at that rate.
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i don't think i'm losing too much "other important parts". i drink 4 liters of water a day, and i also lift weights at the gym 4 days a week. i take in enough protein (100g). and also, i only diet 5 days, and eat normally 2 days a week.

taking all that into account, would you still say it's unsustainable or unhealthy?
 
Peder said:
I eat reasonably simply, eat protein at night and my starch(plus protein) at lunch, at 4 i eat a banana and if i am hungry other times i eat a rice cake or something like that, also in the morning i don't generally get hungry but i realise i need to eat so i eat oats with cinnamon (no honey or sugar)

Most days i tend to only eat 3 meals since i hardly even get hungry anymore.

One tip that a good mentor of mine gave me was that you must realise that you are eating to be healthy and not eating because its nice, though i struggle with it allot i try and eat healthy in the week and have my cheat over the weekend, must just not have hectic weekends otherwise i cheat in the week too..

I just wish i could pick up heavier weights but maybe someday i will become stronger :P

I went from 103 to 83 and am standing at a stable 86-89 at the moment, my goal is to start getting a light 6 pack and i will be happy.
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Woah! Nicely done!

I'm 102 atm and trying to get to 90. I also need to cut out my 5 cups of coffee a day, despite cutting down on my sugar intake.

What's your average eating/workout plan like?
 
efitol said:
i don't think i'm losing too much "other important parts". i drink 4 liters of water a day, and i also lift weights at the gym 4 days a week. i take in enough protein (100g). and also, i only diet 5 days, and eat normally 2 days a week.

taking all that into account, would you still say it's unsustainable or unhealthy?
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The recommended protein intake is 1g per pound of body weight. (for weight loss - more than that if you want to build extra muscle)

I truly would reccomend you eat more....

Based on all currently acceptable literature and understanding - you will see fantastic results quickly - then will hit a plateau - thereafter you will really struggle to see further results.

Answer me the following questions.
a) Height.
b) Weight.
c) Age.
?
 
ja i've read a lot about "starvation mode", and eating normally during weekends is supposed to counter it by boosting my metabolism. or at least that's how i understand it. during the entire weekend i don't really lose anything.

as to your questions:
a) 187cm
b) 179kg currently
c) 26

i don't see how i can eat a gram per pound at my weight though, i'd die of cholesterol in no time. 395 grams :erm:
 
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See - let me quickly pull out my literature.

You are tall which is a good start - at least you have good muscle - due to carrying that much weight at your height.
 
Voicy said:
Woah! Nicely done!

I'm 102 atm and trying to get to 90. I also need to cut out my 5 cups of coffee a day, despite cutting down on my sugar intake.

What's your average eating/workout plan like?
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Eating Plan:
Morning: Oats with Cinnamon
Snack: Either eggs with tomato sauce or nothing
Lunch: Chicken/Mince with Rice (brown or basmati rice)
Mid-Afternoon Snack: Banana (usually forget about this one)
Evening: Chicken/Mince

The only problem i am having at the moment is that i dont get in enough vegetables, and i am slightly lazy with the veggies too.

Workout Program: do each machine in 15, 12, 10 reps then on every second day i do stomach/calves
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
 
Alright, I don't know your body fat % - so the harris benedict formula is probably the most accurate.

At your age, height and weight - if you do absolutely no excercise -
you can eat 3931.8 calories a day - and you will not gain weight.

If you are moderately active (3 - 5 days a week excercise) (that is cardio and weight lifting combined)

You can eat 5078.57 Calories a day - and not gain weight.

So it is not surprising that you have lost so much weight so quickly.

Your body will adapt and start to slow down your metabolism if you keep this up though.

To lose a kg of fat you have to burn of 9000 calories (through diet and excercise combined preferably).

So if you cut 1500 max off 5000 (rounding off here)

You should be eating 3500 calories a day - and every third or fourth day you should be eating 5000 to ensure your metabolism doesn't slow down.

That will give you approximately (1500 * 7 = 10500 - 1500 (cheat day) = 9000 cal.

I.e. if you eat 3500 calories a day and once a week you eat 5000 calories. You will lose 1kg a week - and you will be more likely to lose that from fat.


Now this assumes you have a normal body composition - I assume you don't.

I would adjust it further and ensure you are eating at least 2000 calories a day.

It will balance out as you lose fat -

Eating less than 2000 calories a day is dangerous.
 
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I am quite happy to share all i've learned in my journey.

I was 130kg at my heaviest - and I got myself down to 83kg.

I went from a 52" pants to 36".

It has changed my entire life.
 
requiem, where do you get those figures from?

Mind if I PM you?
 
requiem said:
I am quite happy to share all i've learned in my journey.

I was 130kg at my heaviest - and I got myself down to 83kg.

I went from a 52" pants to 36".

It has changed my entire life.
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Wow thats quite an achievement!

How long did it take you to lose that much weight?
 
You are welcome to PM me :P

I'll post the formula here for everyone though.


The Harris-Benedict formula uses the factors of height, weight, age, and sex to
determine basal metabolic rate (BMR). This makes it more accurate than determining
calorie needs based on total bodyweight alone. The only variable it doesn’t take into
consideration is lean body mass.
This equation will be very accurate in all but the extremely muscular (will
underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Example:
You are male
You are 30 yrs old
You are 5' 8 " tall (172.7 cm)
You weigh 172 lbs. (78 kilos)
Your BMR = 66 + 1068 + 863.6 - 204 = 1793 calories/day

Once you know your BMR, you can calculate TDEE by multiplying your BMR by the
following activity factor.

Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)

Continuing with the previous example:
Your BMR is 1793 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1793 = 2779 calories/day


Your TDEE is your total daily energy expenditure.

if you eat at your TDEE you will not gain - nor lose weight -

You want to never cut more than 9000 calories a week from your diet (normally cutting 3500 is safest - this of course depends on how fat you are to start with)
 
a little over a year peder -

However i've been busy slowly replacing fat with muscle -

My weight has been pretty constant - but i'm still getting thinner and more muscular - It has now been 3.5 years since i've started - and i'm not where I want to be yet - although for the last two years I wasn't as dedicated as I should be.

I've started a few weeks ago with another push - going to be completely dedicated again.
 
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