Weight Loss/ Gain thread Dec 2014 - 2015

Ancalagon said:
I've done a lot of reading on the subject, and they say the best way to burn fat is a combination of cardio and weightlifting. Together, they are more effective than either one is alone.
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From what I've read it goes:

Diet > Lifting > Cardio.
 
Randhir said:
From what I've read it goes:

Diet > Lifting > Cardio.
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Agree regarding diet.

But I don't agree regarding cardio vs lifting. Various studies have proven they are best done in combination for weight loss. The problem with cardio is that too much of it will burn away your muscles. The problem with lifting is that it doesn't burn as much energy as cardio does.

They say the absolute best way to lose fat is high intensity interval training.
 
Ancalagon said:
How can you be so close to your goal weight and still losing weight so fast?

I'm about 8kg from my goal weight. Depending on what time I weigh myself, my weight varies from 86kg to 88kg. It was at 88kg at the beginning of February, so perhaps a maximum of 2kg of weight loss.

Every week, I do a 5km run, 3 times per week. I lift weights 4 days a week. On two of those weight lifting days - leg days - I also do lots of kettle bell swings as a form of cardio, followed by as much skipping as I can do. Whenever I do an upper body day, I also do a 5km run (so I exercise 5 days out of 7). I've cut out sugar from my diet almost entirely, and don't eat any white bread. I eat all bran in the mornings and low GI bread with peanut butter for lunch.

It just feels like a herculean effort to make any progress at all. Sure, it looks like my muscles are getting bigger too - not sure. But the fat is stubborn as hell! I mentally calculated how many grams of carbs I eat per day - I think it is something like 120g. So not even that much.
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Well, i've averaged a 200g loss per week, that's not fast is it? In the beginning weeks I was eating too much canteen food for lunch from their hot meals section. I reckon there is way too much hidden calories in their hot meals. I mean they probably drench their veggies in oil and what not so something that is meant to be low calories and healthy ends up being the opposite!

The last few weeks my progress has been better. Here is the slightly edited PM I sent to Drew two days ago:
StrontiumDog said:
I'm not counting calories... I eat when i am hungry. E.g. Yesterday, all bran flakes for breakfast, white bread chicken mayo saamie (2 slices) for lunch, future life crunch cereal for 4pm snack, five plates off sushi belt at ctfm for dinner (i was stuffed!), peanut butter and provita (4 pieces) 11pm bedtime snack (edit: and 3 vanilla chocolate coated almonds :) ). Dropped another 300g this morning.
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Bear in mind some days I lose no weight or the weight may go up 2 or 300g. Always weigh myself first thing in the morning after taking a tinkle :)

The thing is because I am eating small meals, if i get busy at work or am out and about and dont have time to eat then it's a noticeable chunk of calories missing for that day. 2 slices of bread with something on it will fill me up quite nicely I find. I try to drink maybe 300g water a few minutes before eating, or more if I feel dehydrated. After a bread meal I will drink a cup of decaf coffee with milk, no sugar. I can only imagine this also makes the bread swell up and then I feel very satiated. Generally speaking I avoid sugary drinks so water is my drink of choice when eating out. I do give in to hot chocolate at work on some days.

Exercise wise I am not doing as much as I would like. I am only getting to gym 2 times (3 max) a week. I invariably do some combination of bench press and/or back exercise and then squats or deadlifts. I go at a slow pace (usually pretty exhausted from work and not enough sleep) so that takes me 1.5 hours, though i can be done in an hour or less if rushed. Not doing any cardio other than 5 minute warmup rowing or a jog. Gym really ramps my appetite up and then I will eat anything convenient after and I crave calories. I try to eat more calories on gym days anyways for energy.

edit: On non-gym days when I have time and/or energy I will do about 5 sets of pullups before dinner.
I hardly drink booze, i get drunk on one drink and a glass of red will give me a hangover.
 
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faniedry said:
I have been struggling with the water... Need to up my game.
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I find the best way to get me to drink water is a little bit of physical exertion which then makes me thirsty and water at that point is like nectar from the gods :p

So some pushups, or pullups or climbing some stairs works wonders! A few sets of these and it kills two birds with one stone. Increases my water consumption for the day by a third, ramps up the metabolism and makes me feel like I worked for my food :D
 
Ancalagon said:
Agree regarding diet.

But I don't agree regarding cardio vs lifting. Various studies have proven they are best done in combination for weight loss. The problem with cardio is that too much of it will burn away your muscles. The problem with lifting is that it doesn't burn as much energy as cardio does.

They say the absolute best way to lose fat is high intensity interval training.
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Fair enough. I know that lifting means muscle building which means more calories expended to maintain those muscles, but I see your point...

As someone who hates cardio, I'm going to stick to lifting for now :p
 
Randhir said:
How come? It's pretty important, so get off MyBB and go sleep :D I have the luxury of waking late, so I sleep late too. So fix that as much as possible if you can.
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Yes, too much MyBB , surfing the web, FB and watching series. My own fault really. Metabolism taking a knock for sure and eating too much bad stuff cause the willpower then suffers :(

Gonna go eat something now. Starving after pullups!!
 
StrontiumDog said:
I find the best way to get me to drink water is a little bit of physical exertion which then makes me thirsty and water at that point is like nectar from the gods :p

So some pushups, or pullups or climbing some stairs works wonders! A few sets of these and it kills two birds with one stone. Increases my water consumption for the day by a third, ramps up the metabolism and makes me feel like I worked for my food :D
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It's not like I don't like water. I love water. I just forget to drink it :(
 
StrontiumDog said:
Yes, too much MyBB , surfing the web, FB and watching series. My own fault really. Metabolism taking a knock for sure and eating too much bad stuff cause the willpower then suffers :(
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Same at time s:(

faniedry said:
It's not like I don't like water. I love water. I just forget to drink it :(
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Just make sure it's always handy. I keep a 1L jug at my desk filled with water. If it's in sight, it's in mind. Get filled whenever it's empty.

Be prepared to piss a lot.
 
It's all salt guys, I weigh myself religiously each morning and can see as much as a 4kg swing between days if I consume food or drinks with a high sodium content. Drink lots of water, I do about 12 glasses a day. If your pee is not clear you are not drinking enough water. It really is the most simple change you can make for a healthier lifestyle.
 
I don't like salty stuff. Probably why the most I've seen my weight fluctuate in a day is 1kg in a day.
 
Eaten too much today

4 small smoked pork rashers
green salad
4 medium chicken breasts
1 glass wine
 
Also ate too much, i dont feel well. About 12 pieces of sushi for dinner and a chocolate lava cake dessert thingy.
 
Here as well, too much braaivleis and dessert after fasting the whole day
 
No beer this weekend. Lots of water yesterday and still picking up weight :wtf:

Like my body is so used to picking up weight on weekends, so it just do it :(
 
faniedry said:
No beer this weekend. Lots of water yesterday and still picking up weight :wtf:
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I'm no nutritionist but substituting alcohol (which causes you to lose fluids/gives you a piss) with water should lead to an "increase" in weight in the short term because of water retention.
 
Was terribly bad today. Had 4 chicken kebabs and 4 beef kebabs with 1 glass wine.
 
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