Weight Loss Thread 2014

Orihalcon said:
Seems my current maintenance weight is 93kg/94kg. After dropping the initial 10kg this seems to be the level my current diet maintains. Now to turn on the gas in the gym and shred another 5kg of fat to get to 10% bodyfat.
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Stuck at 75kg, 16% BF for the last three weeks. Not very keen at all to try eating less to lose those last few percent points, you think I should just keep at it at the gym and see what happens?
 
systemofpurplelimpminion said:
So survived my grading on Saturday...4 hours though, not doing that again any time soon. Actually felt physically ill after it, is this possibly exhaustion as I attempted to stay hydrated during and afterwards?
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Just be very careful with stuff that is heavily endurance based. You need to take a ton of salt in for that. When Im racing I take an oxo cube and dissolve it in a cup of hot water, its not the nicest but it helps a lot. You will leak water like a mofo without the big salt intake.
 
Archer said:
Stuck at 75kg, 16% BF for the last three weeks. Not very keen at all to try eating less to lose those last few percent points, you think I should just keep at it at the gym and see what happens?
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I'd up the intensity a little in the gym if possible. All other variables staying the same with heightened intensity you will cut fat.

If that does not work and you still stuck, then tweak the food intake.
 
Archer said:
Stuck at 75kg, 16% BF for the last three weeks. Not very keen at all to try eating less to lose those last few percent points, you think I should just keep at it at the gym and see what happens?
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It could just be a prolonged plateau. Weight training will help though because it raises your metabolism for a much longer period than cardio based stuff does.
 
Archer said:
Stuck at 75kg, 16% BF for the last three weeks. Not very keen at all to try eating less to lose those last few percent points, you think I should just keep at it at the gym and see what happens?
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Are you low carbing? If so, how low?
 
Archer said:
During the week, less than 50g, weekends less than 20g carbs
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I stalled until I introduced weekly carbohydrate re-feeds. You may wish to try it.

If so I would do the following:

Keep under 30 grams during the week, and then every 7 days do a re-feed.

• Start your re-feed day low carb.
• Train in the evening
• Re-feed with high glycaemic carbs in the evening straight AFTER training

You start off insulin sensitive in the mornings, and as the day progresses you become more insulin resistant. This means BOTH your muscles AND FAT CELLS are less likely to listen to insulin.

When you train, your muscle contractions will move GLUT4 & 12 transporters from below the surface of the cell, to the surface. These transporters suck in glucose without the need for insulin. So you have a double whammy here, your fat cells are slightly insulin resistant, and because of your training your muscle cells will suck that glucose straight in.

The reason for high glycaemic is because you want a massive spike of insulin, for a maximum of six hours. Low glycaemic carbs will digest slowly and hang around too long. Plus the spike of insulin has major metabolic effects that will reset leptin levels and have other hormonal effects.

You can binge on trashy carbs if you like. If you have been below 30grams for the week your body will not have been producing fat storage enzymes, and you will notice a massive increase in your core temperature as your body is forced to burn up the extra carbs because it cannot store them. If you feel very uncomfortable and hot and sweaty you know you have done it right!

The hormonal glow ramps up your metabolism, and will last for days afterwards.

I had great success with this method to break through my stall.
 
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mister said:
I stalled until I introduced weekly carbohydrate re-feeds. You may wish to try it.

If so I would do the following:

Keep under 30 grams during the week, and then every 7 days do a re-feed.

• Start your re-feed day low carb.
• Train in the evening
• Re-feed with high glycaemic carbs in the evening straight AFTER training

You start off insulin sensitive in the mornings, and as the day progresses you become more insulin resistant. This means BOTH your muscles AND FAT CELLS are less likely to listen to insulin.

When you train, your muscle contractions will move GLUT4 & 12 transporters from below the surface of the cell, to the surface. These transporters suck in glucose without the need for insulin. So you have a double whammy here, your fat cells are slightly insulin resistant, and because of your training your muscle cells will suck that glucose straight in.

The reason for high glycaemic is because you want a massive spike of insulin, for a maximum of six hours. Low glycaemic carbs will digest slowly and hang around too long. Plus the spike of insulin has major metabolic effects that will reset leptin levels and have other hormonal effects.

You can binge on trashy carbs if you like. If you have been below 30grams for the week your body will not have been producing fat storage enzymes, and you will notice a massive increase in your core temperature as your body is forced to burn up the extra carbs because it cannot store them. If you feel very uncomfortable and hot and sweaty you know you have done it right!

The hormonal glow ramps up your metabolism, and will last for days afterwards.

I had great success with this method to break through my stall.
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Is this based on Carb Nite?
 
Cheating for the last few days. Have a guest from Cape Town and have been taking him out most nights for supper. Still trying to opt for the healthier options, but been slipping every now and then. Don't seem to have done any serious damage to my scale readings as yet though.
 
mister said:
I stalled until I introduced weekly carbohydrate re-feeds. You may wish to try it.

If so I would do the following:

Keep under 30 grams during the week, and then every 7 days do a re-feed.

• Start your re-feed day low carb.
• Train in the evening
• Re-feed with high glycaemic carbs in the evening straight AFTER training

You start off insulin sensitive in the mornings, and as the day progresses you become more insulin resistant. This means BOTH your muscles AND FAT CELLS are less likely to listen to insulin.

When you train, your muscle contractions will move GLUT4 & 12 transporters from below the surface of the cell, to the surface. These transporters suck in glucose without the need for insulin. So you have a double whammy here, your fat cells are slightly insulin resistant, and because of your training your muscle cells will suck that glucose straight in.

The reason for high glycaemic is because you want a massive spike of insulin, for a maximum of six hours. Low glycaemic carbs will digest slowly and hang around too long. Plus the spike of insulin has major metabolic effects that will reset leptin levels and have other hormonal effects.

You can binge on trashy carbs if you like. If you have been below 30grams for the week your body will not have been producing fat storage enzymes, and you will notice a massive increase in your core temperature as your body is forced to burn up the extra carbs because it cannot store them. If you feel very uncomfortable and hot and sweaty you know you have done it right!

The hormonal glow ramps up your metabolism, and will last for days afterwards.

I had great success with this method to break through my stall.
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Hmmm that makes sense, I cheated on Friday night by eating a whole lot of sushi.
I really battled to fall asleep because I thought it was really hot that night while my wife was telling me that she was actually a little cold!
 
I tried BPC with butter and coconut oil and didn't really enjoy it. I went back to coffee with cream.

Since I got the McT Oil I've been loving BPC.
 
copacetic said:
Biggest fail last night since I started - About 400 grams of salted cashews. I lost the damn plot.
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Dude, seriously, I doubt there is anyone who has stuck to it as strictly as you have.
You dont need to be hard on yourself about something like that.
Besides you have beaten your goal weight already, you are allowed to indulge yourself sometimes!!
 
copacetic said:
Biggest fail last night since I started - About 400 grams of salted cashews. I lost the damn plot.
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Feeling guilty huh? We've all been there. Just get back on the horse :)

Tip: Those small ziplock bags come in handy for portioning nuts and treats.
Edit. Lol never mind. .."feeling chuffed" :p
 
Rocket-Boy said:
Just be very careful with stuff that is heavily endurance based. You need to take a ton of salt in for that. When Im racing I take an oxo cube and dissolve it in a cup of hot water, its not the nicest but it helps a lot. You will leak water like a mofo without the big salt intake.
Click to expand...

That's why I went for the healthier in the form of potassium aka bananas... still felt like a sprung a leak though...
 
systemofpurplelimpminion said:
That's why I went for the healthier in the form of potassium aka bananas... still felt like a sprung a leak though...
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Just be weary of bananas those things contain tons of sugar. They can also help with insulin spikes to muscles though.
Im used to the oxo method now, its not my favourite but it does work.
 
This is probably a stupid question but how can I be sure that I am eating enough?
 
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