Help creating a diet suitable for fat loss. - Page 2

dton · 12-09-2005, 12:46 AM

Just thought I'd let everyone know where Im at.

Been following the workout and diet regeim near enough to by the letter (with exception to my mates 21st B-Day a couple of weeks ago ;D ).

After 3 weeks I've lost 3.8kg, and I've brought my BF% from 26% to 22.4%. So things are pretty much all perfect.

As well as these improvements, Im finding an actual 6 meal a day, properly calorie counted diet a lot easier, lot more fun, and gives me a great deal more energy than my previous weight loss technique - virtual starvation.

Big cheers to A.FreeRadical, really wouldn't have gotten all my shit worked out without ya <: D so thanks for helpin' a newbie get over the frustration all the information you find on the internet can give.

(ahem, I think that makes sense).

I'll try and find some room to get an actual journal going, however for the moment Im about to go on holidays for a couple of weeks to the beach and celebrate my own 21st Bday, and so I wont be near a computer.

TTFN!

Ta again FreeRad.

**A.FreeRadical** · 12-09-2005, 02:08 AM

Quote:

Originally Posted by dton

Just thought I'd let everyone know where Im at.

Been following the workout and diet regeim near enough to by the letter (with exception to my mates 21st B-Day a couple of weeks ago ;D ).

After 3 weeks I've lost 3.8kg, and I've brought my BF% from 26% to 22.4%. So things are pretty much all perfect...

Congrats. A job well done. I just love it when a plan comes together.

Have a good holiday and a Happy Birthday to you.

*

dton · 01-01-2006, 04:31 AM

Finally got back from my holidays and christmas holidays (turned out being 4 straight weeks down at the beach, was awesome fun), to find that I've managed to stack on 3kg of extra weight. Kinda disappointed in myself, although I don't think I could have expected much different, the first week of my holidays was a celebration week for my 21st birthday and it was a week that consisted pretty much entirely of alcohol + protein (mmmm bbq) as a diet.

Overall I guess that setback of extra weight doesn't entirely bother me as I know I can lose it again (seems like a far stretch to be saying that considering 5months ago I thought I'd be fat for life and it'd be impossible to lose any. hehe), it's just sad that I was so close to being under 100kg's before I left on holidays (weighing in at 101.2kg), and now Im back to being a few weeks off that target.

None the less, back on track as far as diet is concerned, and although I can't go to the gym yet (as Im about to head on a 6day bikeride, traveling 600km), at least general fitness and diet is back on the agenda.

Have a good new years all, and may your goals - whatever they might be - be fullfilled and have a happy time. ^_^

**A.FreeRadical** · 01-01-2006, 05:56 PM

Good to hear that you had a good time on vacation. Happy belated birthday.

It sounds like you have been with your diet long enough that you feel like you have control. Yep, it will take a few weeks, but knowing what to do and wanting to do it will make it happen.

Now might be a good time to start your journal. It is up to you. Welcome back!

*

dton · 01-14-2006, 03:03 AM

Just a question I got... I originally started off with a course for my running every day plotted around my area.. 5.5km (3.5 miles about Im guessing), and it originally took my brother and I 32minutes to complete... we now do it in 19-20minutes which really isn't enough of a jog.

Would doing the same course twice a day (once in morning before breakfast, and once later that night) achieve the same as going for a larger 30 - 45minute jog once a day?

**A.FreeRadical** · 01-14-2006, 03:18 AM

Quote:

Originally Posted by dton

Just a question I got... I originally started off with a course for my running every day plotted around my area.. 5.5km (3.5 miles about Im guessing), and it originally took my brother and I 32minutes to complete... we now do it in 19-20minutes which really isn't enough of a jog.

Would doing the same course twice a day (once in morning before breakfast, and once later that night) achieve the same as going for a larger 30 - 45minute jog once a day?

I don't know. It seems to me that doing two 20 minute jogs would be better than one 45 minute jog. Anyone else have something on this?

*

Lift · 01-14-2006, 02:19 PM

Quote:

Originally Posted by A.FreeRadical

I don't know. It seems to me that doing two 20 minute jogs would be better than one 45 minute jog. Anyone else have something on this?

*

I believe it is better to split it up like that, you then get the benefits of EPOC for a longer period.

dton · 01-14-2006, 02:25 PM

EPOC?

**A.FreeRadical** · 01-14-2006, 02:25 PM

Quote:

Originally Posted by Lift

I believe it is better to split it up like that, you then get the benefits of EPOC for a longer period.

Yes, that was my thinking too.

*

Lift · 01-14-2006, 03:05 PM

Quote:

Originally Posted by dton

EPOC?

Excess Post-Exercise Oxygen Consumption. Basically after exercise the body needs to return itself to its normal state, this requires an increase in oxygen which leads to an increase in respiration, which leads to a greater consumption of calories. Intense exercise such as lifting or HIIT cardio cause a greater EPOC, but there it is still going to be elevated after a 20mins run. (sorry im sketchy on this) anyway here's an informative link:

http://www.brianmac.demon.co.uk/oxdebit.htm

dton · 01-17-2006, 09:34 PM

after taking in the information above, my brother and I now run 5.5km twice daily. Once in the morning with nothing in our stomachs but a glass of water, and once at night - an hour or so after dinner (our last meal for the night).

The run in the morning is particularly exhausting, I can only guess that due to the late night run prior, and 0 energy from breakfast - our bodies are completely without any quick burn energy. But it sure as hell does wake you up.

ps. desire to create and maintain a journal rising ^_^

Lift · 01-17-2006, 09:52 PM

You would probably be best advised to consume a protein shake before fasted-state cardio, this will increase the chances of conserving your hard earned muscle (you dont want it to be used for energy to power your run)

Journals are fun...start one here in the fat loss forum

mine is lonely by itself

- and wow @ at running 11km a day..that takes a lot of heart :nosthumbs

12-09-2005, 12:46 AM	#31
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	Just thought I'd let everyone know where Im at. Been following the workout and diet regeim near enough to by the letter (with exception to my mates 21st B-Day a couple of weeks ago ;D ). After 3 weeks I've lost 3.8kg, and I've brought my BF% from 26% to 22.4%. So things are pretty much all perfect. As well as these improvements, Im finding an actual 6 meal a day, properly calorie counted diet a lot easier, lot more fun, and gives me a great deal more energy than my previous weight loss technique - virtual starvation. Big cheers to A.FreeRadical, really wouldn't have gotten all my shit worked out without ya <: D so thanks for helpin' a newbie get over the frustration all the information you find on the internet can give. (ahem, I think that makes sense). I'll try and find some room to get an actual journal going, however for the moment Im about to go on holidays for a couple of weeks to the beach and celebrate my own 21st Bday, and so I wont be near a computer. TTFN! Ta again FreeRad. __________________

01-01-2006, 04:31 AM	#33
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	Finally got back from my holidays and christmas holidays (turned out being 4 straight weeks down at the beach, was awesome fun), to find that I've managed to stack on 3kg of extra weight. Kinda disappointed in myself, although I don't think I could have expected much different, the first week of my holidays was a celebration week for my 21st birthday and it was a week that consisted pretty much entirely of alcohol + protein (mmmm bbq) as a diet. Overall I guess that setback of extra weight doesn't entirely bother me as I know I can lose it again (seems like a far stretch to be saying that considering 5months ago I thought I'd be fat for life and it'd be impossible to lose any. hehe), it's just sad that I was so close to being under 100kg's before I left on holidays (weighing in at 101.2kg), and now Im back to being a few weeks off that target. None the less, back on track as far as diet is concerned, and although I can't go to the gym yet (as Im about to head on a 6day bikeride, traveling 600km), at least general fitness and diet is back on the agenda. Have a good new years all, and may your goals - whatever they might be - be fullfilled and have a happy time. ^_^ __________________

01-01-2006, 05:56 PM	#34
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Good to hear that you had a good time on vacation. Happy belated birthday. It sounds like you have been with your diet long enough that you feel like you have control. Yep, it will take a few weeks, but knowing what to do and wanting to do it will make it happen. Now might be a good time to start your journal. It is up to you. Welcome back! * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

01-17-2006, 09:52 PM	#42
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	You would probably be best advised to consume a protein shake before fasted-state cardio, this will increase the chances of conserving your hard earned muscle (you dont want it to be used for energy to power your run) Journals are fun...start one here in the fat loss forum mine is lonely by itself - and wow @ at running 11km a day..that takes a lot of heart :nosthumbs __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

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01-14-2006, 03:03 AM	#35
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	Just a question I got... I originally started off with a course for my running every day plotted around my area.. 5.5km (3.5 miles about Im guessing), and it originally took my brother and I 32minutes to complete... we now do it in 19-20minutes which really isn't enough of a jog. Would doing the same course twice a day (once in morning before breakfast, and once later that night) achieve the same as going for a larger 30 - 45minute jog once a day?

01-14-2006, 02:25 PM	#38
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	EPOC?

01-17-2006, 09:34 PM	#41
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	after taking in the information above, my brother and I now run 5.5km twice daily. Once in the morning with nothing in our stomachs but a glass of water, and once at night - an hour or so after dinner (our last meal for the night). The run in the morning is particularly exhausting, I can only guess that due to the late night run prior, and 0 energy from breakfast - our bodies are completely without any quick burn energy. But it sure as hell does wake you up. ps. desire to create and maintain a journal rising ^_^