My plan laid bare.

M

mckeown

New member
Hi im fairly new around here. My names nathan and im 24. two weeks ago i weighed 266.8lb. I am 6ft 4". In work i had become lethargic. Getting out of bed was hard and wakening up was even harder, it took forever. Feeling awful i went to see my doc to give me the boot up the arse i needed.My diet was crap. I knew that. The problem was i never was feeling full up and this in turn led to snacking on biscuits tea and cake after id had a dinner of pizza and chips/wedges/cheese. The doc said cut out bread and cheese. These were a staple of my diet. I told him about never feeling full and he informed me of low GI foods. Now my diet is:

Breakfast 8am-Bowl of porridge made with water. teaspoon of sugar and 100ml of semi skimmed milk.

Lunch 2.30pm-wholegrain cereal-(weetos would you believe it)

Dinner 18.30pm-tin of beans, frying steak and one pot of microwaveable healthy choices mash from tesco

Supper2100-2230-As breakfast.


A big part of this is an hours walk every day regardless of rain/snow/oh im too fat and i feel depressed excuses.

I couple this with drinking loads of water your pee should always be clear. My weight chart so far is


week1-266.8lb

week2-258.2lb

week3-253.8lb


Im sure many will not agree with this but it works for me. What do the experts think?
 
AI will preface this with "I am by no means an expert but..." Your diet is really high carb and seriously lacking fruits and veggies. It's working because it seems to be pretty low calorie for a guy your size.
Low GI is great but protein in what is going to keep you feeling full over the long term. Consider eggs or yogurt for breakfast if only for some variety.

The daily walks are awesome! Definitely keep doing that until you drop some weight and can start more intense cardio.
 
I would add Fruits and Vegetables as well. Some good tips that I always have:

- Make sure your breakfast is satisfying. If you find yourself getting really hungry by 1 or 2 pm try to add more protein to your breakfast.

- Keep variety! If you only eat this food all the time you will get really bored with it. Try to look up the calories in the food you're eating and stick to that more than your exact food choices.

- I'm glad to see you walking! For weight loss, try to do some strength exercises, they'll keep you burning calories even on bad days.

- Remember that you are trying to lose weight for the rest of your life. Find a plan that you feel comfortable sticking with indefinitely. Just because you've lost the weight doesn't mean you can jump to your old style of living. This is a forever thing, not a once-i-lose-30-pounds-i'll-be-happy thing.


Good luck, and great job so far!
 
weigh in this morning was 249.6lb I had a serious cheat session last friday. its what keeps me working through the week. I have started doing strength sessions mainly big movements such as squats and deadlifts and step ups with medium weights but keeping the reps high12-15 and loads of sets with minimal rest times to keep a sweat up. I think i sweat more during my weights than my cardio lol I feel great and the fruit intake is something i will have to schedule in at some point in the days routines. Im looking forward to getting back to rugby as the season starts on the 10th sept.
 
Well the rugby season will start on saturday. Im still at 249.6 and i need to get a further 10lb off as quick as i can. The porridge is due to be replaced with fruit to balance my diet out a bit. Doing 20mins on a x-trainer four times a week along with a 20min run back to back before my weight workout in the gym.
 
Down to 244.6 this week. feeling good and the weight loss is fairly consistent. Im just keeping in mind that its a lifestyle change and not a short burst. I cant wait to get the next two stone off though....
 
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