Weight / Fat loss

https://www.lfgss.com/conversations/171056/?offset=12675#comment14183284

This is an interesting article - loads of useful tips about losing fat without meal plans -

https://www.muscleforlife.com/lose-fat-without-meal-plan/

Mike Matthews is a very useful source of info.

It's probably time to stop being a fat bastard. Does this 5:2 diet work, seems like the one that will be easiest to achieve for me? Any suggestions for super low calorie meals (that aren't soup).

Lettuce

@Well_is_it

Just keto, wife and I started it at the same time and found it suits us perfectly.
We were trying to calorie count and eat 'healthy' versions of things before, not ever buying cheese/butter etc going to the gym but it never really worked for us.

Basically our diet is:
Less than 20g carbs a day
Meat
Green veg
Green salad
Cheeses
Cream instead of milk in coffee
Spirits
Diet/Zero fizz

One of the huge differences we found was very consistent energy levels, always feel good, no spikes or dips really.
Total lack of proper 'I must eat in the next 10 mins' type of hunger too, which we would both frequently get before starting on this.

Happy that Hawksmoor/Meatliquor are very much ok for going out to eat on this diet :)

Nice surprise for me this morning with a sub 70kg weigh-in @ 68.1kg. Last weighed myself a few months ago @ ~73kg. Haven't seen these kind of numbers since I was marathon training in 2015-16, and I don't feel my training load is particularly heavy at the moment...Really want to try and lose my muffin top/back flab now.

68kg and you're still fat? dafuq chance do I have? wait, are you 4ft tall?

Oh, balls was I looking for bearings for you?

5' 11"
Probably just muscle loss innit

The fact that my floor fan stopped working 15mins into my turbo session last night probably had a lot to do with it. Needed mudguards on my TT bike from the copious amount of sweat I was producing.

We're basically the same height and I'm 23kg heavier.
That's three fucking bikes I carry around everywhere over you.
Thankfully that can't all be fat. Even the three wankers in the van this morning didn't want to get out for a chat. The crazy hair/beard combo I'm rocking now must help a bit too though. I look like a cycling jihadist.

That sounds like something I could get on board with :) Those 'I must eat in the next 10 mins' moments can come out of nowhere...

Curious to know how you get on with this so do update as you go along. Is it a permanent change?

Really want to try and lose my muffin top/back flab now.

This is the dream

Weighed in today 87kg and 11.5% BF - weight myself a month ago at 87.4kg but 13.4% BF. Not going to get too excited yet but that would be some nice fat loss

5 kg of muscle loss? That would be pretty bad, unless it's intended :)

I think it's going to pretty much be a permanent change, even once we have lost the weight we want to get rid of.
We both just feel so much better while on this diet, getting quality sleep, energy levels staying steady throughout the day.

As far as I'm aware it's an all or nothing thing, if you have cheat days where you allow a bunch more carbs your body gets a bit 'confused' as to what it it's going to use as it's primary fuel source (glucose/glycogen vs fat) so that can leave you feeling pretty rotten for a couple days.

Beer is honestly the only thing we are properly missing (especially now the weather is looking nicer), but now we are on gin/rum we are just drinking less in general which is probably a good thing.

Just before the weekend...

Nailed it.

Does anyone on here take BCAA supplements and if so how? Only thing I 'add' to my diet is a SIS rego shake after a turbo session. I'm loosely doing 16/8 intermittent fasting, combined with a calorie deficit, I occasionally do the training in a fasted state.

So far I've lost 11kg since January with body fat going down 7% and muscle mass going up by 7% but I think the initial trend is slowing and I prob need to look more closely at upping my protein intake and possible BCAAs as well?

My understanding was that bcaa were pretty useless if you are already getting a good amount of quality protein.

@danb is correct. 11kg since Jan is fucking epic-good work man!
As you get leaner it gets harder.
Some people suggest BCAA's for pre-fasted workouts, as a performance booster, and I used to use them to get through on-calls without feeling like I was going to die.
Anyways, keep up the excellent work!

11.5% BF on Calipers on Wednesday (66.3kg).
Have not stopped eating since.
Back on track tomorrow hopefully.
So easy to fall off the wagon. But I have been absurdly hungry.

I wouldn't discount them - if you're calorie restricting it's probably quite easy to overstate your protein intake.

But I find this site pretty useful for these types of thing.

https://www.bodybuilding.com/fun/catprot.htm

I read somewhere that bcaa could break a fasted state, not sure whether it's true or not but worth considering. I think they're probably really beneficial for increasing the effectiveness of a fasted workout though.

On a very gentle downward slope since January, fair fucking play to all you lot below 15% bf, I dream of that.

Sorry fuckers, I've gone sub-90 BEFORE Friday!

I know, I know. I don't know what's happening either.

76.2kg.

Can you tell ive moved to a different office that has a doughnut bar?