Weight / Fat loss

I just try to make the low fat choice based on the options in front of me.

Also I can't be arsed to focus on calories, sugar, carbs, protein blah blah blah, calories and fat is enough for me to concentrate on!

How often are you actually topless in this country though?

Guns ftw

How often are you slevless?!

Almost always. I have short sleeves on now.

http://www.youtube.com/watch?feature=player_embedded&v=GAvW6xBZjSk

Also I can't be arsed to focus on calories, sugar, carbs, protein blah blah blah, calories and fat is enough for me to concentrate on!
Why should you give monkey's about the fat content?

Because it makes sense to reduce calories from fat rather than protein, carbs if you're training whilst calorie restricted.

I only really eat carbs and fat :( They're the tasty bits.

http://mentalfloss.com/article/28315/15-wonderful-words-no-english-equivalent

1. Kummerspeck (German)
   Excess weight gained from emotional overeating. Literally, grief bacon.
   
   

#thingsthatmakeyouthinkofLFGSS

I like grief bacon, I like happy bacon, I like greed bacon but most of all I like victory bacon

After years of winging my diet I have finally sat down and worked out what I need to survive then lose fat and then be full of energy for the weekend.

I have created a quick spreadsheet of all the food I eat (creature of habit) and listed the protein, carb and fat (split sats) in grams per portion (Macros). If you wish you can then calc calories by using the theory that 1g Protein = 4 Cals, 1g Carb = 4 Cals and 1g Fat = 9 Cals.

By using online calculators I now know my metabolic and fat loss macros.

In summary I was not eating anywhere near enough of the correct food groups to hit my ideal fat levels. I followed the similar opinions of many on here and avioded fat as much as possible. However realistically you need to program your body to burn fat in order to lose it. I now eat my fats pre-workout and results have been good. When I say fats I mean nuts, peanut butter, seeds, oily fish etc.

I am now much more aware of what I should be eating and actually on my metabolic days I seem to be eating all day. In three weeks of starting this I have dropped 1.5 KGs and can start to see more definition.

The spreadsheet took an hour of searching the cupboards and it was done. I follow this strictly Mon-Fri and more ad-hoc on the weekend but stay aware.

Typical metabolic day

    Food   Protein   Carbs   Fat    Sat Fat 
  Porridge (27g)   9.3   24.7   5   2.3       

Almonds (25g) 5.1 2.4 13.3 1.1

  Bagel   8.5   42.5   1.4   0.3       

Peanut Butter (25g) 7.5 3 12 4.1
Egg White 3.6 0.24 0.06 0
Egg White 3.6 0.24 0.06 0

  Egg White   3.6   0.24   0.06   0       

Tuna (Tin) 22.6 0 0.5 0.3
Frozen Veg Pack 3.5 11.2 1.6 0.3

  Pineapple Pot   0.4   14.6   0   0       

Almonds (25g) 5.1 2.4 13.3 1.1
USN Shake (150g) 50 78 2 0
Frozen Veg Pack 3.5 11.2 1.6 0.3
Frozen Veg Pack 3.5 11.2 1.6 0.3
Chicken Breast (Half) 26.5 0 3.07 0.5
Sweet Potato (100g) 1.6 20 0 0

  Passata (1/2)   3.3   7.5   0.5   0       

Natural Yoghurt (1/3 Pot) 6.3 9.5 0.1 0.1
Summerberries (80g) 0.8 4.2 0 0

  Porridge (27g)   9.3   24.7   5   2.3

Porridge (27g) 9.3 24.7 5 2.3
Protein Shake (30g) 18.2 9 1.1 0
Total 205.1 301.52 67.25 15.3
Calories 820.4 1206.08 605.25 2631.73

Anyone else take this approach?

haha. wow.

to answer your question: No.

71.5 this morning!

77.1, is it normal to vary this much?

Balls forgot to weigh myself this morning.

Gym yesterday and run this morning before work.

71.7kg this morning.

Wrongway.com

85kg
170cm
31.2% fat

will be fasting till dawn for the next 28 days.
and running at zone 3/5 heart rate. 5km/day and see how much shall I lost on the 28th day. need to control the portion during break-fasting though..

anyone want to join?

oh if anyone here on nike+, please do add me (http://nikeplus.nike.com/plus/running/home/Phat_Jai)

moar friends for moar motivation.

Zone 3-5 is a big range!

Basically recovery pace to threshold pace and beyond!

I've found that higher intensity seems to have a better effect on weight loss.

Would have thought in a month if you're not eating much and doing some quality exercise you'd loose at least 5kg.

But then easting 1 big meal a day isn't the best way to lose weight, little and often seems to be the mantra.

77.1, is it normal to vary this much?

78.7!

What's your pre weigh in hydration strategy?

80.1 just before bed last night. Happy with that, means first thing in the morning I'd probably be lighter still.

Have realised though with the weights I'll be going up in weight - how much would you expect though?

What's your pre weigh in hydration strategy?

Wake up, clean teeth, SSS, stand on scales.

I've given up weighing myself in this heat as I tend to act like a sponge and put on 4-5lbs in water rentention when it's hot. Grrr.

Been absent from this for a couple of weeks due to holiday. Weight a new record high. yay!

A fortnight in Italy eating all the carbs and drinking all the beer, plus ridiculously busy period at week means I've been making excuses not to go to the gym for best part of a month.

Back on it tonight though. Trying to accept that I'm going to have to work hard/exercise hard on my weight forever is kinda depressing/demotivating though. Guess I have to work on reframing it as losing weight/getting stronger makes for a more enjoyable life and all that blah.

Yeah I know what you mean poots.

Work on it daily, break the bigger challenge in to smaller pieces. Rather than aiming for say 10kg loss work on something like 2.5kg at a time.

I've realised the hardest time for me is the weekend when all routine goes completely out of the window, during the week I'm generally up at 6 - cycle to work - walk to gym - be in gym for 6.45-7ish - spend 45mins/hour in the gym - work - cycle home - study - make dinner for the next day - bed for around 11pm. Generally by the time my feet hit the ground I'm knackered and sleep like a log.

I'm going to gym it this Saturday though - prior to starting DIY at home, not as early as during the week mind you!!

I love a saturday morning gym session. Sets you right up for the rest of the day. As for increasing weight when lifting, why not stop weighing yourself and judge the results in mirror/with the decreasing notches in the belt? Take progress pictures if you want and start comparing those?

I was knocked right out of sync after a weekend away and then a few other things, but had a decent enough weights sesh last night, and a lovely steak, broccoli and sweet potato dinner. Feeling good for it.