My Fat loss masterplan. what do u think guys? help needed

[Ed Gasket]

ok guys i need your help, i think my current diet plan is correct but i need some opinions. I really need to do this right

I am 6ft 5inches tall with a tall athletic frame i feel reasonably toned and strong my legs are toned up and are looking quite muscular, my arms are strong and toned as are my shoulders. Heres where the problem lies. I have quite alot of fat around my back, especially aroung my armpit area and i have these handles on my lower back, i can grab a handful of fat around my stomach and the worst part is the fat around my chest and under my armpits it is an unusual amount of fat in this area. Directly under my chest for about 2 inches down the top of my stomach is in good shape i can just about see the outline of my upper abs but this leads down to a fat stomach. This weird 'hour glass of fat' on my upper half has caused me to miss out on alot of fun throuh my younger years i've always been paranoid to go swimming and have never really taken my shirt off in public its just been far to embarrassing for me. Ive gone through every summer with a t shirt on no matter how hot i just cant pluck up the courage to do it. Ive always been fat, at one point i was morbidly fat at 278lbs I decided to diet and about 2 years ago i lost alot of weight quickly, i mean 27lbs in 4 months alot of this was muscle due to crash dieting which has landed me in this even worse state. I just want to do this right and put all my demons behind me for good. i want to start enjoying life properly and feeling good about my self. Im 26 yrs old and need to do this now i just need to know that i am on the right track with my dieting. My BMI is around 27.8 bearing in mind that the fat is all on my stomach back and chest, my arms, face and legs actually look good. its wierd. Pease help me as much as you can guys i dont want to be like this.

Ok, I work as a courier and my 8-10 hour working day means i move around quite alot jumping in and out of the van and carrying 10-25kg parcels around, i'd say 70% of my day involves driving and the other 30% moving around. I start work at 8am and finish at 6pm. Now for the las 2 weeks on:
Monday night after work i have jogged at a steady pace for 35 mins on the running machine
Tuesday free weights arms chest and back
Wednesday jogging 35 mins
thursday rest as work on this partcular day involves more heavy lifting than usual
friday dumbell squats 4 sets
weekend rest

My diet in a typical work day would be
wake up 7am
7:30am bowl of cereal wholegrain cereal bar bottle of fresh orange juice
8:30am apple
10:45am 2 boiled eggs and handful of dried fruit and nut mix. mmmm
12:30pm white bread and lean ham and cheese sandwhich and apple
3:45pm banana handfull of fruit and nut mix
6:30pm roast chicken breast with steamed mixed veg
9:30pm 2 slices ham baked beans 1 slice of toast
11:00pm bed

weekend
11:am wake up
11:30 cereal toast 2 eggs
2:45 chicken or ham sandwhich
6:00pm jacket potato cheese beans
7:00pm 3-4 beers
11:30bed
Now i realise there are some bad points in the diet but i'm just trying to give you a more clear picture. How much do you think it would afect my fat loss goals? i'm just being honest and besides i deserve a couple surely after a weeks hard work? what do you think guys thanks for reading my personal case study, any input will be very much appreciated.

 

[deschain]

ok guys i need your help, i think my current diet plan is correct but i need some opinions. I really need to do this right




Monday night after work i have jogged at a steady pace for 35 mins on the running machine
Tuesday free weights arms chest and back
Wednesday jogging 35 mins
thursday rest as work on this partcular day involves more heavy lifting than usual
friday dumbell squats 4 sets
weekend rest

Read the stickies in the weight training forum for some ideas on setting up a lifting program.

My diet in a typical work day would be
wake up 7am
7:30am bowl of cereal wholegrain cereal bar bottle of fresh orange juiceorange juice is mostly sugar, eat an orange instead, also, drop the cereal bar and try some egg whites or something else w/ protein
8:30am apple add in a protein along w/ the apple
10:45am 2 boiled eggs and handful of dried fruit and nut mix. mmmmcareful w/ the trail-mix, a lot of them have a lot of added stuff and are packed w/ a lot of sugar
12:30pm white bread and lean ham and cheese sandwhich and appletry whole wheat bread
3:45pm banana handfull of fruit and nut mix
6:30pm roast chicken breast with steamed mixed veg
9:30pm 2 slices ham baked beans 1 slice of toast
11:00pm bed

That's just a bit off the top of my head. Good luck. Also, it's a good idea to get an estimate of your BMR as a starting reference point.

That is where Chillen comes in - he usually posts a whole thing explaining it all.

 

[Chillen]

Your welcome, Deschain (per PM)

Essential Elements Needed for Weight Loss or Weight Gain​

This is What you Need to Do:

1. Get your Mind and Body Connected and Prepared.

2. What you need to do for Weight Loss or Weight Gain

--->a. Determine your Calorie Maintenance Needs (MT Line) using Harris Benedict Forumula
--->b. Determine your Deficit or Surplus in Calories that is under/over your MT Line dependent upon your goals:
--->c. Calorie Deficit for Fat Loss
--->d. Calorie Surplus for Weight Gain

3. Change your Eating Habits

4. The Nutrients: Protein, Carbs, and good Fats

5. Diet and Calorie Tracking; Strengths and Weaknesses

6. The Bad Choice Set
==========================================================

We spend a lot of time educating ourselves on various aspects of diet and training, but very little, if any, on training our brain on how to handle it.

Examine with your Heart from the Start.

Train the Brain:

"Cells that Fire Together Wire Together."​

You have to learn to MASTER yourself, to become the MASTER of Weight Loss or Weight Gain for YOURSELF.

Through your goal journey WATCH, LOOK, and LISTEN, to your body it will TELL YOU if your doing the correct things or combination of things!

This is a good link that will provide you with tools in the attempt to MASTER your personal attributes: (The Weight Loss Intricate, by Chillen)

http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html

========================================================

This is what you need to do: Weight Loss or Weight Gain ​

Do yourself a favor, figure out your Maintenance Line (MT Line), adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.

One can use the Benedict Formula for Fat Loss or Weight Gain.​

Calculate your BMR:

The Harris Benedict equation determines calorie needs for men or woman as follows:

• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.

• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.

This gives you your total calorie requirement or approximated Maintenance Line.

Step One : Calculate your BMR with the following formula:

•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:

•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
========================================================

Create a Calorie Deficit: (To Lose Tissue)

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.

Every 3,500 calories is equivalent to approximated 1 pound of tissue

If you cut back -500 calories a day, you will lose approximately 1 pound per week. (not necessarily all fat)

If you exercise to burn off 500 calories a day (under your MT Line) you will also lose approximately 1 pound per week.

The calorie deficit margin (of -500c) is just an example:

Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week.

Initial Weigh:

Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.

Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT Line-500c).

This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.

Weighing Yourself:

At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). I recommend one not weighing themselves in the afternoon.

The body will flex a few pounds during the day (due to food consumption, water, bowel retention, etc). Do not create "unnecessary" confusion or stress on yourself by weighing yourself multiple times during the day or during the week.

End of the Week Result

Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lb of fat. Now lets do some basic math. -500cX7=-3500c.

With all things considered equal, and you were meticulous and faithful on the diet and exercise, you should have been CLOSE to losing at least one pound of tissue in the week.

If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.

Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet.

How faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?).

How accurate you figured in your activities caloric wise but, you have the base information to begin making adjustments.
========================================================

If Your Goal is to Lose Tissue:

Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference.

If you stick to the basic: The Law of Energy Balance, and tip this to the negative side of the equation, you will be on your way, with everything considered equal and your healthy.

Losing fat is sort of like draining a pool. It usually leaves the shallow end first before the larger end starts to diminish. But, fat and/or tissue is lost all over when deficit dieting.

If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, etc).

The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.

=========================================================

The calorie SURPLUS margin is just an example: (Attempt to Gain Weight)

Apply this knowledge by going OVER the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.

Weighing Yourself:

Before the week begins(or the day you start), weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt. You can use this as your beginning weight.

At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). I recommend one not weighing themselves in the afternoon. The body will flex a few pounds during the day (due to food consumption, water, bowl retention, etc). Do not create "unnecessary" confusion.

Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric surplus limit (meaning MT+500c).

This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean).

If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
=========================================================

The Nutrients: Protein, Carbs, and good Fats:​

The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.

Nutrient Ratios: Example ONLY


Calories per gram of the three major nutrients:

Protein: 4 calories per gram

Carbohydrates: 4 calories per gram

Fat: 9 calories per gram


Example Configuration:

Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams

Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams

Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams

========================================================

Change your Eating Habits ​

○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Fish, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber
=======================================================

Diet and Calorie Tracking and dealing with Weaknesses and Strengths: ​

Weakness and Strength (synopsis)


Sit yourself down, and write down every possible dietary weakness and strengths you possess.

Tear yourself myself apart being honest. Develop an “On Limits Food List” and an “Off Limits Food List”.

Evaluate your living environment and work environment, its associated effects and causes, and what would have negative and positive effects toward your goal, and (set a reaction in place)

Develop a list of bad food items that could be made to be more healthy, for example:

Oatmeal cookies, and Peanut Butter Cookies, and replaced the ingredients in these to the more healthy alternative—like Splenda for the replacement of white refined sugar, and whole wheat flour instead of white bleached flour, and so on and so forth.

Developing a CLEAR strategy in dealing with your weaknesses (and changing ingredients in sweet items-like the aforementioned- is one example and can assist with the “I want something sweet—DAMN IT!” type of situation).

Calorie Tracking ​

:

I highly recommend tracking your calories--each day. This can be done through: FitDay - Free Weight Loss and Diet Journal or you can create your own manual tracking method. Either way, it IS VITALLY important.

You calorie limitations whether in deficit or surplus should be confined to and fit within a 24 hour cycle. (See second post)
=========================================================

"The Bad Choice Set": ​

Artificial Sweeteners v. Refined White Sugar​

○ Substitute an artificial sweetener of your choice (and at peace with) to replace refined white sugar (Refrain from Refined White Sugar like you would a disease)

Here is why: (link)

Why is Refined Sugar - Known As White Sugar - Bad for You?

To keep a desire for sweet items at bay or within the confines of personal tolerance and within your goal parameters while dieting, I would like you to think about this view:

Think of sweeteners (both artificial sweeteners and refined white sugar, for example) as having to make a choice from:

"A Bad Choice Set" and this "Bad Choice Set" are Artificial Sweeteners v. Refined White Sugar, and how your decision to use one or the other will fit and be appropriate within your dietary and physical fitness goals.

A lot of persons use Splenda (and others types) (as it reduces calories and fits within their dietary goals), but this too has its critics:

Dangers of Splenda | Splenda Side Effects

Therefore, make a decision that is the best one for you among the "Bad Choice Set", that will not harm your personal goals you seek.
========================================================

You must have "some appropriate and controlled obsession" in yourself toward your goal.

Having controlled obsession is critical, but some lose this obsession once they learn the amount of work it requires.

There eyes widen and the obsession then pops right out. Don't let this happen to you: Raise your Want-o-Meter to a new higher level.



Best Regards,


Chillen

 

[Wrangell]

ok guys i need your help, i think my current diet plan is correct but i need some opinions. I really need to do this right

I have quite alot of fat around my back, especially aroung my armpit area and i have these handles on my lower back, i can grab a handful of fat around my stomach and the worst part is the fat around my chest and under my armpits it is an unusual amount of fat in this area. Directly under my chest for about 2 inches down the top of my stomach is in good shape i can just about see the outline of my upper abs but this leads down to a fat stomach. This weird 'hour glass of fat' on my upper half has caused me to miss out on alot of fun throuh my younger years i've always been paranoid to go swimming and have never really taken my shirt off in public its just been far to embarrassing for me. Ive gone through every summer with a t shirt on no matter how hot i just cant pluck up the courage to do it. Ive always been fat, at one point i was morbidly fat at 278lbs I decided to diet and about 2 years ago i lost alot of weight quickly, i mean 27lbs in 4 months alot of this was muscle due to crash dieting which has landed me in this even worse state. I just want to do this right and put all my demons behind me for good. i want to start enjoying life properly and feeling good about my self. Im 26 yrs old and need to do this now i just need to know that i am on the right track with my dieting. My BMI is around 27.8 bearing in mind that the fat is all on my stomach back and chest, my arms, face and legs actually look good. its wierd. Pease help me as much as you can guys i dont want to be like this.

If fat is of a concern to you, the first thing you have to do is try an figure out some ballpark estimate of how much fat you actually have on you right now - you can't do that with BMI measures. As you touched on, your goal should be to lose fat only - not lose ' weight ' ( fat and muscle )

You can use this on-line calculator to ' ballpark ' your body fat %.........



For men, a ' healthy fat ' range is generally anywhere from 13% - 17%, though you see 15% cited most often as a healthy bodyfat% target.

Ok, I work as a courier and my 8-10 hour working day means i move around quite alot jumping in and out of the van and carrying 10-25kg parcels around, i'd say 70% of my day involves driving and the other 30% moving around. I start work at 8am and finish at 6pm. Now for the las 2 weeks on:

My diet in a typical work day would be
wake up 7am
7:30am bowl of cereal wholegrain cereal bar bottle of fresh orange juice
8:30am apple
10:45am 2 boiled eggs and handful of dried fruit and nut mix. mmmm
12:30pm white bread and lean ham and cheese sandwhich and apple
3:45pm banana handfull of fruit and nut mix
6:30pm roast chicken breast with steamed mixed veg
9:30pm 2 slices ham baked beans 1 slice of toast
11:00pm bed

weekend
11:am wake up
11:30 cereal toast 2 eggs
2:45 chicken or ham sandwhich
6:00pm jacket potato cheese beans
7:00pm 3-4 beers
11:30bed

You have to take all those items above and give each of them a ' calorie value '. You can do this by looking at the food labels for calories per serving or you can look them up and compare them to various on-line sources like...






Once you assign each with a calorie value, add up all your calories for the day ( i.e say it came to 3,00 calories for example ). Then determine an estimate of how many calories you should need each day - in theory - just to maintain your present weight - referred to as ' maintenance calories '

This second link below does a ' maintenance calorie ' calculation for you.......



So, using the example above of 3,000 calories, if the ' maintenance calories ' calc comes to 2,500 for example, the 500 excess in calories will eventually result in a person gaining fat.

 

[tribal1]

Without posting a lengthy reply or covering what has been posted above I would like to just point out (ignore if it has been posted above or you do it):-

- keeping fit and weight loss is a lifestyle not alike buying a dalmatian for Christmas and it ending up on the streets abandoned after it loses its charm. Many for example buy a gym membership as a new year pledge and never use it.

- Get the greenlight from your Doctor who will also check your blood pressure.

- Try to do a full body workout rather than only exercising specific areas. There are more muscles in the body than abs or biceps.

- Include 8 glasses of water a day in your diet.

- If you can join a gym as you are less likely to quit than if you go it alone. You can also get home gym equipment.

 

[Ed Gasket]

Without posting a lengthy reply or covering what has been posted above I would like to just point out (ignore if it has been posted above or you do it):-

- keeping fit and weight loss is a lifestyle not alike buying a dalmatian for Christmas and it ending up on the streets abandoned after it loses its charm. Many for example buy a gym membership as a new year pledge and never use it.

- Get the greenlight from your Doctor who will also check your blood pressure.

- Try to do a full body workout rather than only exercising specific areas. There are more muscles in the body than abs or biceps.

- Include 8 glasses of water a day in your diet.

- If you can join a gym as you are less likely to quit than if you go it alone. You can also get home gym equipment.

thanks for your input guys. fitness has been a very serious issue with me for the last 4 years religiously but until recently i'd had it all wrong if i would have read these facts 4 yrs ago i'd probably be in good shape by now, dont at all think that do not take this seriously thats why its so frustrating. Sorry i forgat to mention i drink 2-3 litres of mineral water per day, my piss s always clear so im ok there i think

I started on a HIIT program today i did 22mins of 2mins jogging then 20secs running fast. This seemeed to leave me short of breath and feeling tired for longer throughout today than normal jogging. Is this a good idea to do 3-4 times per week?