Hello everyone,
Sex : male
Height: 5 foot 8
Current weight: 14 stone 7 lbs
BF % 25.5
A quick background..... I have struggled with my weight ever since I was a kid, I was always the one called names and so on at school my major problem back then was I seemed to eat the same amount any "normal" kid would but I was the "unlucky" one and ended up at 19 stone by the time I left school back in 1998.
Since then I yo-yo dieted the first real sustained effort came in 2004 when I lost 5 stone to take me to around 14 stone but due to a side problem of having depression I went back to a normal eating pattern and just ate the same as the rest of my family and ended up a whopping 26.5 stone by 2008.
Since around November of 2008 something big changed in my attitude and I have been really focused on shedding all my body fat ever since and have now lost 12 stone in total.
My major problem at the moment from my point of view is my diet is a vlcd an average week day food wise would consist of:
Breakfast 9am:
2 x Weight Watchers bread toasted with Flora lighter than light spread. (120 cals + the spread)
1 x multi vit
1x CLA
Lunch snack 12pm:
Whey Protien shake mixed with 200mil water not milk (100 cals)
Weight Watchers Tuna or fat free yogurt (70 cals)
Main Meal 4pm:
Medium size Jacket Potatoe (200cals)
Weight watchers frozen meal (around 300cals average)
salad or veg (less than 100?)
1 slice weight watchers bread - flora lighter than light spread (60 cals)
nothing after 4pm only water.
Water - I drink around 3l per day
as you can see im around 1000 cals on average or even less and have been for a considerable time now.
Exercise:
I do various weight lifting routines mainly on mondays/fridays using free weights around 40kg (military presses, curls, rows, squats, dead lifts) - obviously I want to build more muscle but its not really that possible considering my calorie intake my plan was to get to around 12.5- 13 stone then up my calories using protien based foods/supplements.
Other than that I do one very fast walk around my local golf course every day around 1 hour after my main mean ( 5pm) 2.6 miles in around 27-28 mins
For the best part this works in making me lose 3-4 lbs a week, my problem arises when I have an "off" day which generally even an off day I wont go over 2000 calories but on that day my body will put 2 or even 3 lbs back on, which makes me angry.
I think the question is, Do I have a very slow metabolic rate or is my body just not capable of breaking down an extra influx of food after being this long on a vlcd, it worries the hell outta me that when I do get to near my target if try to up my calories to help with muscle gains all I will do instead is gain the fat weight back very quickly.
Iif anyone has any suggestions on what I could do to help turn my metabolic rate up a few notches and still make a 2 lbs net loss per week id be very grateful.
ps I probably could have gone into more detail but I might end up writing a book lol
Sex : male
Height: 5 foot 8
Current weight: 14 stone 7 lbs
BF % 25.5
A quick background..... I have struggled with my weight ever since I was a kid, I was always the one called names and so on at school my major problem back then was I seemed to eat the same amount any "normal" kid would but I was the "unlucky" one and ended up at 19 stone by the time I left school back in 1998.
Since then I yo-yo dieted the first real sustained effort came in 2004 when I lost 5 stone to take me to around 14 stone but due to a side problem of having depression I went back to a normal eating pattern and just ate the same as the rest of my family and ended up a whopping 26.5 stone by 2008.
Since around November of 2008 something big changed in my attitude and I have been really focused on shedding all my body fat ever since and have now lost 12 stone in total.
My major problem at the moment from my point of view is my diet is a vlcd an average week day food wise would consist of:
Breakfast 9am:
2 x Weight Watchers bread toasted with Flora lighter than light spread. (120 cals + the spread)
1 x multi vit
1x CLA
Lunch snack 12pm:
Whey Protien shake mixed with 200mil water not milk (100 cals)
Weight Watchers Tuna or fat free yogurt (70 cals)
Main Meal 4pm:
Medium size Jacket Potatoe (200cals)
Weight watchers frozen meal (around 300cals average)
salad or veg (less than 100?)
1 slice weight watchers bread - flora lighter than light spread (60 cals)
nothing after 4pm only water.
Water - I drink around 3l per day
as you can see im around 1000 cals on average or even less and have been for a considerable time now.
Exercise:
I do various weight lifting routines mainly on mondays/fridays using free weights around 40kg (military presses, curls, rows, squats, dead lifts) - obviously I want to build more muscle but its not really that possible considering my calorie intake my plan was to get to around 12.5- 13 stone then up my calories using protien based foods/supplements.
Other than that I do one very fast walk around my local golf course every day around 1 hour after my main mean ( 5pm) 2.6 miles in around 27-28 mins
For the best part this works in making me lose 3-4 lbs a week, my problem arises when I have an "off" day which generally even an off day I wont go over 2000 calories but on that day my body will put 2 or even 3 lbs back on, which makes me angry.
I think the question is, Do I have a very slow metabolic rate or is my body just not capable of breaking down an extra influx of food after being this long on a vlcd, it worries the hell outta me that when I do get to near my target if try to up my calories to help with muscle gains all I will do instead is gain the fat weight back very quickly.
Iif anyone has any suggestions on what I could do to help turn my metabolic rate up a few notches and still make a 2 lbs net loss per week id be very grateful.
ps I probably could have gone into more detail but I might end up writing a book lol
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