Weight lose

[wallen]

I am 35 years old and I am trying to undo 5 years of neglect.
5 years ago I was physically fit working as a tradesman and then i went into the office and gained 30 kg in 5 years. i have been working hard for the last 3 weeks using the treadmill twice a day for at least 50 minutes and not just walking but really exerting my self the machine says i burn 600 calories, I then do weights and use and ad trainer wich I do 80-100 sit ups.
i estimate i would burn about 650-700 calories per day and i only intake by my calculations 1200-1500 calories per day.
last friday I weighed in at 107.7 KG i worked ahrd all week and weighed in agin this morning and I have only lost 1.4 KG, Should I have lost more or is this normal?

 

[Ngordyn]

the reason i told u to put it here is because more people will see it , specially built but first of all go here

fitday

and input your daily food intake and report the stats on here

also stat your

age
weight
height activity level

(i know some is already posted)

and also 1200 cal at 220 lbs is way way to little you will need to increase this

 

[wallen]

Thanks for your advice, Much appreciated

 

[Built]

Ngordyn has it covered. Please don't try to exercise off your weight.

Read this: Got Built? » Open Source Fitness - Get started here

Start at the top.

 

[Ngordyn]

no problem one god rule of thumb almost everyone on here seems to agree with is to find your body fat %

after that you will no your lean body mass

try to eat 1 g of protein per pound of lean body mass

and 1 g of fat per 2 pounds of lean body mass

sorry I'm used to pounds but 2g of protein for every kg of lean body mass
and 1 g of fat for every kg of lean body mass

so lets just say your body fat % is 20 % this means your lean body mass is around 170 pounds or 77kg so 170 g of protein and 85g of dietary fat

this is already 1445 calories at this point not including carbs

 

[Ngordyn]

Ngordyn has it covered. Please don't try to exercise off your weight.

Read this: Got Built? » Open Source Fitness - Get started here

Start at the top.

lol good because i learned almost everything about diet from reading your posts and blogs my training is seeing much better results now my hats off to you

 

[wallen]

Using the BMI Calculator I found on the Net, My BMI Is 33
which is in the obese section.
I have just seen my doctor and he actually said I have been over exercising.
So now I am even more confused.

 

[Built]

What are you confused about?

 

[wallen]

I thought the Idea was to execise to lose weight, I have people telling I am over exercising and not eating enough, So how do I do it properly?

 

[Merkaba]

I thought the Idea was to execise to lose weight, I have people telling I am over exercising and not eating enough, So how do I do it properly?

Exercise is a good way to tax your body. It doesnt target fat though.

Again, post what youre eating and it becomes easier for people to see what youre doing and need to do. Your goals, whether you know it or not, or about 99% diet based. This is why youre confused. You've been led to believe, like so many others, that you need this or that accessory to lose weight. You gain with food and you lose with food. Its about the diet. Exercise is generally for conditioning the body and for general health.

So tell us what your diet looks like.

 

[wallen]

I can tell you all i eat is
Breakfast
4 weatbix, with 300ml trim milk topped with 1 banana and a good slice of Rockmelon

Lunch
1 Salad Sandwich with whole grain bread
inc Lettuce, tomato, onion, Beetroot, Carrot, Cucumber, 1 Slice of cheese and some Alfalfa Sprouts, i can alterant this with egg and lettuce sandwiches
and I have an apple with the sandwich

Dinner
i usually have a piece of lean meat IE Lamb or Steak with Salad or vegetables. Potatos in samll Quantity, Pumpkin, corn, Bok Choy, Brocolli Etc or Greek salad

I dont generally eat between meals and I am burning 400+ Calories execising for 45-50 minutes per day

I weight 106.3KG and I would like to get back to 90-95KG
I was told my BMI is 33. and my ideal weight is 79KG I dont think i will ever weight 79 I am a naturally heavy build so i think the 79 kg is not achieveable more like 90

Any suggestions for me to get back to my original weight would be appretiated so will any food ideas.

 

[danzik17]

fitday.com - get some numbers for us.

It definitely looks like you're undereating quite a bit though, that's something to work on.

As for being naturally heavy, don't let that be a barrier to fat loss. Genetics really only come into play when you start getting pretty lean.

 

[wallen]

i mean when I say I am naturally heavy, I am 35 i have done in my younger days heavy weights and quite physical labour all my life at work, untill 4-5 years ago when I put all the weight on, at my fittest I was only about 5-10 KG overweight and weighed 95-98kg. so that is what I mean when I say I think 79kg is out of reach, I have lost 25kg since october last year and i am still 106.3kg now i wish to be 90kg again

 

[Built]

How tall are you?

 

[wallen]

Undereating hey, I dont feel hungry when eating what I am,
so how do I know how much to eat

 

[wallen]

180cm

 

[Built]

Okay, so shall we shoot for 90kg as an initial goal? You should look and feel a lot better at that weight.

(Translating, buddy's about 5'10" and currently weighs about 230 lbs (105kg). I'm suggesting he gets down to about 200 lbs - 90kg)

Plan to drop about a half a kg a week.

 

[danzik17]

Undereating hey, I dont feel hungry when eating what I am,
so how do I know how much to eat

Hunger isn't always the best sign of what you need to eat. I know for a fact that I can satiate myself on less than 1k calories a day if I want to due to a weird appetite condition. If you've been eating like that for a long time, then your body as since adjusted to the lower calories.

Think of it this way - you've trained your body to be very efficient at burning calories. For fat loss, that's the exact opposite of what we want. We want the most inefficient machine possible so that we are burning massive amounts of calories (i.e. burning fat off if you're in a caloric deficit).

 

[wallen]

Well lets see
Friday the 30th Jan 1st weigh in - 107.7KG
Friday the 6th Feb 2nd weigh in - 106.4KG
Friday the 13th Feb 3rd weigh in - 105.9KG
After all I have done dutring the week with good food and exercise to only lose 1/2 KG is VERY disappointing. I can see why people give up.
I know I dont eat properly according to what you guys have written but shit 1/2 KG is not what I had in mind, Ohh well better luck next week,

 

[Built]

It's not luck, it's diet.

 

[wallen]

The only thing I am happy with is the fact that I am not just talking about doing it, I am doing it and i will keep going untill I get to the target I have set, So help me god i will get there and stay there. I know you said to aim for 1/2 Kg per week but I expect 1kg per week.

 

[Built]

Why do you expect 1kg a week? Do you have a lot of experience dealing with dieters? Supervised many people on weight-reduction diets?

 

[wallen]

I just thought 1 KG per week was a reasonable target, I dont have any experience at all. You tell me what a reasonable target is, I am only looking for some advice so I do it properly and not just shed the weight to put it back on down the track.
Dont get me wrong I take head of what you guys are telling me.
What would you be eating on a daily basis if you were in my situation?

 

[danzik17]

The only thing I am happy with is the fact that I am not just talking about doing it, I am doing it and i will keep going untill I get to the target I have set, So help me god i will get there and stay there. I know you said to aim for 1/2 Kg per week but I expect 1kg per week.

Then you're going to have to be ready to deal with much greater muscle loss than at a safer rate of 1/2kb/week. You can't run a 7000 calorie deficit indefinitely without harming your body.

 

[wallen]

I agree with you now, I am currently reading Burn the Fat, Feed the Muscle, and boy it makes perfect sence, I can see why now you guys were horrifed by what i was doing and eating daily.
I have corrected the eating part and now, well for the last 3 days i have been eating the correct amount of calories, and types of food. I have changed to only doing aerobic/cardio what ever you want to call it in the morning for 45 minutes straight and I am burning 620 Calories before breakfast. i then do some weights but at this stage I am only trying to lose fat not overly concerned with building muscle, I dont want to lose any thou and i think now that is important. i am losing fat not weight. The book has really brought out an agressive determind side I havent seen for a long time.
thanks for your good advice.

 

[Built]

You seriously think you burn that many calories in 45 minutes of cardio?

You won't build ANY muscle right now. You're cutting.

The best you can hope for is minimal muscle LOSS.

I'd ditch the AM cardio like you're doing. There really is no good reason to do that much this early in your cut; certainly not fasted.

Diet off the weight. Lift heavy to preserve muscle. Do a little cardio for heart health.

My .02

 

[wallen]

I like the morning cardio it really helps me with my busy day because after I have done it and it is slightly stressfull, what ever happens from then on is no stress to me because i think well it cant be as hard as the 45 min on the tread mill.
Why is it not possible to burn 600 cal doing the treadmill
I run for 20 min at 9km p/hr and then I walk at 7km p/hr for 25 min at a 4deg incline and the machine tells me I have burnt 600 cal.
Is it not accurate? How many would I be burning?
stopping it is not an option as I like doing it and i have most of my spare time in the morning the rest of the day is busy and I dont get much spare time to do what i should be doing.

Let me know whether the cal count on the treadmill is right if it is not I will ring the company and blast them as they told me it is accurate.

 

[Built]

wallen, click the link on my sig.

 

[wallen]

Thanks, much appreciated