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#1 | ||
Bring back the Phase
Join Date: Dec 2004
Location: Portland, Vic
Posts: 884
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Hey, due to the recent events I thought it'd be good for us to have our own weight loss/gain program to anybody who is interested. Perhaps in all good fun we could see how we do against some of the people doing it on FF. Anybody with ideas and suggestions please state them below. Thanks, Glenn
Is anyone still interested? I believe the start date was January 9th 2005 ![]() |
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#2 | ||
Smile
Join Date: Dec 2004
Location: Merrylands Sydney
Posts: 8,540
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Yep, Im still in. 9th January good for me. Firstly my tips are....exercise is essential and so is correct diet.
Six meals a day and no bloating carbs.Fruits are fine ,but bread ,pasta and soft drinks are out.The primary source of energy should come from protein sources.Egg whites,tuna ,lean chicken and meat are all fine but chips are out. If people can do weights 2-3 times a week this will help tighten and shape your appearance,including women. People with injuries ...walking will be fine. Ideally people doing weights will not lose much weight for a while but will shape up faster. The reason for this is that they can burn a high proportion of fat whilst building a degree of muscle. For the rest of us simply eating 5 meals a day while restriction food intake tends to speed up metabolism on its own. If we merely diet we can lose weight but we risk wasting muscle tissue and end up getting fatter than before.This is why exercise is essential,it helps preserve muscle tissue while using fat stores more readily. |
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#3 | |||
Regular Member
Join Date: Oct 2005
Posts: 113
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Quote:
The idea is to have the majority of your carbs in the morning and at lunch eg: two thirds of your breakfast should be carbs the other third is protein. The opposite at dinner eg:one third carbs(mainly from vegetables), two thirds protein. The main idea is to keep your blood sugar level down, intake as little as possible in the way of sugar(as you have pointed out). A simple exercise and eating program would be something like this: Portion sizes may vary with the individual! 6am - 20/30 mins cardio - on empty stomach(water only) 8am - meal 1 - protein shake: 250ml low fat milk or water, level tea spoon of creatine monohydrate one cup of fresh or canned fruit one multivitamin and mineral supplement 10am - meal 2 - one cup of rolled oats(sweetened with a tea spoon of honey if needed) one omelette: 4 egg whites, 1 yolk water or green tea 1pm - meal 3 - mixed green salad and tomatoes with vinaigrette, medium baked potato(or 2 slices of whole meal/sour dough bread) and 120g lean chicken, turkey, fish or tofu OR one cup of cooked brown rice, 120g skinless chook, 2 cups of cooked broccoli and one piece of seasonal fruit plus tea, coffee or water 4pm - meal 4 - protein shake: 250ml low fat milk or water fist full of armonds 5pm - 40/50 mins weight training(drink at least 500ml of water during work out) 6pm - meal 5 - protein shake: 250ml low fat milk or water 7pm - meal 6 - 120g lean red meat OR 150g grilled fish or skinless chook plus a generous serve of cooked green vegetables(broccoli, spinach, green beans) and a serve of sweat potato plus water or green tea 8pm - supper(optional) - one cup of fat free creamed rice mixed with 3g of L-Glutamine(helps muscle recovery) Get into a routine something like the above and you will come up looking a treat in three - six months, you will see results sooner than this. Have fun, Shannon. |
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#4 | ||
Highway Taxi
Join Date: Jul 2005
Location: Brisbane
Posts: 593
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[QUOTE=Gauntster]Mate you have to have carbs, main source of energy, the less refined the better ie: rolled oats, potatos(not fried and definately not hot chips!), sour dough bread or whole meal if you can't find the other, whole meal pasta, etc.
The idea is to have the majority of your carbs in the morning and at lunch eg: two thirds of your breakfast should be carbs the other third is protein. The opposite at dinner eg:one third carbs(mainly from vegetables), two thirds protein. The main idea is to keep your blood sugar level down, intake as little as possible in the way of sugar(as you have pointed out). A simple exercise and eating program would be something like this: Portion sizes may vary with the individual! I agree with most of the above but carbs after 12 noon is detrimental! You need high protein as the body increases its metabolism dramatically to absorb it. Stay away from white carbs, eg bread, rice, it comes down to their GI index ( blood sugar level)( sweet potatoes one of the best). It is true to exercise first thing in the morning on an empty stomach as your body is still burning energy whilst asleep. Equivalent to an engine idiling over. At this stage your body has burnt all the (muscle glyogen) stored carbohydrates & you will be burning pure fat!, just wait an hour after your exercise in the morning & you will burn even more. If you want to pig out do it in the morning, your body then has the whole day when you metabolisim is at a higest to burn it. Go for the high protein eating plan, it has been a known fact for years from body builders & fitness fantactics & only now has it come into vogue by all the high profile stars using it. Ensure you drink a lot of water which helps metabolise fat & take a multi vitamin plus vitamin c every day, Yes vitamin c the most common & underated vitamin. Creatine Monohydrate is good but works better with a lot of water & you must drink it with juice etc, something with a high Gi to absorb it quick, you will also have to avoid durietics (coffee, coke ) etc to get the maximum effect. Finally weights & cardio! do your weights first & then do cardio after. After a weights workout you have burnt all the muscle glyogen & then you do cardio, same as morning routine, pure fat burnt! Enough rambling good Luck!
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Close only counts in Horse Shoes & Hand Grenades. :evil_laug |
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#5 | ||
My 1st set of Wings!!!
Join Date: Dec 2004
Location: way, WAY south of the Bombays!!!
Posts: 773
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Bloody hell useless...I feel so inadequate now, time to get off my fat **** me thinks!!!
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#6 | |||
Cuban... nothing like it
Join Date: Dec 2004
Location: Watching in amusement
Posts: 11,643
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I am in for weight Gain... who else?
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#7 | |||
My 1st set of Wings!!!
Join Date: Dec 2004
Location: way, WAY south of the Bombays!!!
Posts: 773
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#8 | |||
Smile
Join Date: Dec 2004
Location: Merrylands Sydney
Posts: 8,540
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#9 | ||
Happy as Larry
Join Date: Dec 2004
Location: SE Melb
Posts: 364
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I used to deal in sports nutrition and weight programmes, its a shame i dont practice what i preach
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#10 | ||
Guest
Posts: n/a
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Yeah, I'm still in for this...same thing. I need to be a bit fitter I think.
I have cut down on my coffee consumption, so I am proud of that :p Now to work on the lolly and junk area. Last edited by xrgran; 31-12-2004 at 10:32 AM. Reason: still can't spell! |
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#11 | |||
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Join Date: Jan 2005
Location: Sunshine Coast
Posts: 1,250
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#12 | |||
DJR TM#54
Join Date: Jan 2005
Location: on my p.c now with internet! ok i'll still use works internet too.
Posts: 2,248
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Quote:
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When traveling to V8 Supercar rounds, i book through KYLEE MOLE Travel agents, She Goes, She Goes, She Goes & I just went. Now Zetec Powered. 1.6lt of madness. But the XR8 still remains ![]() |
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#13 | |||
FF.Com.Au Hardcore
Join Date: Jan 2005
Location: coowonga
Posts: 1,654
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jeebus, i weigh the same as you but i'm only 5'8". shall we say race car driver material :hihi: |
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#14 | ||
Bring back the Phase
Join Date: Dec 2004
Location: Portland, Vic
Posts: 884
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cool, sounds good that people are still interested. I'm going to get myself off coke before I start and try not to induldge during new years ;)
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#15 | ||
GT-P #0336
Join Date: Jan 2005
Location: Melbourne
Posts: 2,360
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Yeah I'm in - gotta lose a few kg's. I start today (Monday) I have my Pilates DVD's all ready to go. I won't diet but rather go on a healthy eating plan, a LowGI plan for me. Quitting the coke will be the real test! TaeBo worked for me before - that really tightens and tones you up and it's the best to do but I've heard so much about this Winsor Pilates, I thought I'd put it to the test. My doctor gave me a prescription for Duramine. I'm still deciding whether or not to use it hmmmmmm.
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#16 | ||
FF.Com.Au Hardcore
Join Date: Jan 2005
Location: Tauranga, New Zealand
Posts: 1,488
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I'm in, starting this morning.
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#17 | ||
GT-P #0336
Join Date: Jan 2005
Location: Melbourne
Posts: 2,360
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Mike are you in to lose kg's or gain kg's?
Oh and if anyone's interested in the LowGI plan that I've chosen to do, it's here: http://www.woolworthsfresh.com.au/di.../foodplan1.php
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![]() ![]() ![]() ![]() ~Tuned By Bluepower Racing~ Last edited by FRDGAL; 10-01-2005 at 06:13 AM. |
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#18 | ||
Smile
Join Date: Dec 2004
Location: Merrylands Sydney
Posts: 8,540
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Im starting too today!!!! Lets get it on!!
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#19 | |||
Guest
Posts: n/a
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Quote:
Like I know that I really do eat way too many lollies and chips ![]() Now I need to work on the rest. Luckily I have my fathers metabolism and my job is very physical or I could be in big trouble when I get much older. So I am looking forward to a healthier 2005 |
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#20 | ||
FF.Com.Au Hardcore
Join Date: Jan 2005
Location: Tauranga, New Zealand
Posts: 1,488
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I have a quick question - I can't find anything in that low GI diet about coffee - am I allowed to drink it?
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#21 | |||
GT-P #0336
Join Date: Jan 2005
Location: Melbourne
Posts: 2,360
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Quote:
![]() If you don't drink it tooooo much then I don't see why you couldn't. I've substituted a couple of the meals for something else so what's the difference. And I had coffee when I got up but I only ever have that 1 anyway so for me it's not an issue.
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![]() ![]() ![]() ![]() ~Tuned By Bluepower Racing~ Last edited by FRDGAL; 11-01-2005 at 03:39 AM. |
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#22 | |||
FF.Com.Au Hardcore
Join Date: Jan 2005
Location: Tauranga, New Zealand
Posts: 1,488
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#23 | |||
GT-P #0336
Join Date: Jan 2005
Location: Melbourne
Posts: 2,360
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#24 | ||
FF.Com.Au Hardcore
Join Date: Dec 2004
Location: Melbourne
Posts: 6,359
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I started last week for weight loss but today is the day I stop drinking 2 red bulls for breakfast. I got myself a nice tasteless, caffeine free bottle of water. Bleh!
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Turbo AU ute ~ Nice legs, shame about the face. 282rwkw at 15psi. |
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#25 | ||
Just Super Happy now :)
Join Date: Dec 2004
Location: Brisbane
Posts: 1,569
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Put me down for weight loss
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PhantomBA XR6 (Sold), now a VW owner (don't hold it against me ![]() & also a CM Valiant Wagon, gotta love the old Val's ![]() see her progress here NOW SOLD :( but now have a
Honda CBR250 Motorbike |
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#26 | ||
Moderator
![]() Join Date: Dec 2004
Location: Adelaide SA
Posts: 5,584
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ive got the weight gain bit mastered, Colonel Sanders is my personal trainer.
As to weight loss, nah, im a fat bastard and proud of it, im going to die from a massive heart attack, for theres nothing worse then lying around in hospital dying from nothing.
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1965 XP Falcon Deluxe Sedan 1978 XC Falcon Wagon Rallypack 2003 BA Fairlane G220 Windsor Powah!!! http://www.youtube.com/watch?v=m7hT9dxD2hM |
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#27 | ||
beep beep
Join Date: Dec 2004
Location: Melbourne
Posts: 1,971
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I've started... 5th of Jan was my weigh in at 94.3kg at 188cm (no shoes) to put me at a BMI of about 27. Ideally my weight range is about 77kg (to low imho) to 88kg. I'm shooting for 84kg in about 6 months.
I've started eating better, and I walk the dog twice a day, taking the stairs at work and play volleyball once a week. I also dusted off the inline skates over the weekend! Bring it on !
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Nothing to see here, move along, move along... |
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#28 | |||
beep beep
Join Date: Dec 2004
Location: Melbourne
Posts: 1,971
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Quote:
Looking back... here was my original post a little over twelve months ago.... I've made it! Well I guess it took me more than 12 months, but I was 94.3kg! On the same set of scales that I weighed myself on that date i'm now 82.5kg! Well - i'm still playing volleyball - i'm eating better - but i'm cycling to work daily - that made the biggest impact. 1 hour of dedicated activity every day... I'm rapt!
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Nothing to see here, move along, move along... |
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#29 | |||
Moderator
![]() ![]() Join Date: Feb 2005
Location: Kenthurst
Posts: 40,394
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Quote:
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The Current Stable 2016 SZII TS Territory RWD Petrol The Evolution of the EGA54D utes AU Workshop Build thread of EGA54D B-Series Workshop Build thread of EGA54D 2004 SX TX Territory AWD - Gone but not forgotten 2010 FG XT "The ex-rental" - Moved onto a new home Mechan1k's Flickr Page |
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#30 | |||
beep beep
Join Date: Dec 2004
Location: Melbourne
Posts: 1,971
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Quote:
I'm able to do this by effectively doing endurance training - which is high (85+) cadence (rpm). My legs are now strong enough to turn the largest crank (thats the big ring at the front) and about 3 short of the smallest cog at about 80rpm. This ends up equating to about 41km/h... which is great ![]() I'm still losing weight - at a more rapid rate now too. So while I am no longer focusing on weight loss as part of this exercise - mainly muscle tone and bulk (reduce it on the legs by high cadence work) and gain a bit on the top with some basic weights work, and balance work to improve core body strength. Who knows, 12 months time I could be 79kg - could be 89kg... we'll see how this goes all goes...
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Nothing to see here, move along, move along... |
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