Weight / Fat loss

Steady state cardio?

Walking uphill for example.

Why am I so hungry? I had two breakfasts today, of normal size. Stomach growling and whining like a little bitch, "feed me! FEED ME SEYMOUR", what?! NO! You want a third breakfast?! There aren't enough hours in the day for this!

Don't quite get the (super) low calorie intake diets... Surely a higher intake allowing for a massive output in terms of exercise is a more efficient and healthier way forward?

General consensus seems to be run a 500 calorie deficit.

Online calc has a BMR of 2000 calories (180cm, 91kg). Use this:

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Say I'm moderate - BMR*1.55 = 3100. So I should eat 2600 calories to lose weight. Sounds legit.

I think mega low calorie diets fuck up you metabolism making it harder in the long run.

I come out at around 1950 calories which sounds about right, pretty sure I reach nowhere near that most of the time. I do like eating though so bring it on.

Mine is 1958 x1.2 (I'm at a desk job and don't include cycling too and from work) = 2349.6 - 500 = 1849 for my daily intake.

Currently MFP is set at 1740 so 109 lower.

3 track sessions this week, halfing my meal sizes and having protein shakes. still no weight loss, i give up!

Dump the shakes and don't cut your calories. Eat when you are hungry and stop when you are full.

Weigh yourself in the mirror rather than on the scales... You're probably shifting fat and building up muscle mass; weight in itself says nothing.

I don't think he will be doing either with a calorie deficit.

So ended up back in the gym last night to start off this 5x5 thing. Baring in mind I'd also been in the morning, started the weight at a modest 20kg for all 3 exercises: squats, bench press and rows. Concentrating on form and learning I had muscles in my back I never knew existed.

Then woke up very early this morning do decided to go for a run. Needless to say after cycling too and from the gym squatting and running this morning my legs are crying today.

Drop the running. Please. Cycle instead as you are doing already. Concentrate on your 5x5 system and see how you get on. Keep a track of progress and weights etc.

But would over training actually happen if you were doing weights alternate days and cardio on the days in between?

I depends on your recovery rate and your nutrition. It is possible if both are poor.

Don't quite get the (super) low calorie intake diets... Surely a higher intake allowing for a massive output in terms of exercise is a more efficient and healthier way forward?

Bingo! Absolutely right on.

General consensus seems to be run a 500 calorie deficit.

I think mega low calorie diets fuck up you metabolism making it harder in the long run.

500 is to much in my opinion as a starting point. It is possible to lose weight eating same calorific load, just by manipulating how / what you eat.

Mega low calorie diets suck and people pushing them should be fucking punched in the cock repeatedly...

Thanks Zed.

Have made a spreadsheet (with charts!) that I'm updating each workout and making sure I leave the recommended day inbetween 5X5 lifting.

I'll do the 5x5 again tomorrow morning but Sunday will be a day off.

Calories aren't a good indication....it's what and when you eat that matters

Calories aren't a good indication....it's what and when you eat that matters

but surely as long as your under a daily allowance you're going to lose weight?

but surely as long as your under a daily allowance you're going to lose weight?
But then there wouldn't be an entire industry of half-arsed bullshit peddling, which is so much more fun.

Pedalling bullshit would be a good way to lose weight. Half-arsed, not so much.

but surely as long as your under a daily allowance you're going to lose weight?

Correct, but If you eliminate everything processed, in a packet / man made you will not need to count calories.

Eat fresh stuff that has only 1 ingredient.

Fucking love pizza though

Pedalling bullshit would be a good way to lose weight. Half-arsed, not so much.

A lot of people have made $$$ selling BS.

Correct, but If you eliminate everything processed, in a packet / man made you will not need to count calories.

Eat fresh stuff that has only 1 ingredient.

Nom, fresh lard.

Fucking love pizza though

So do I man...

nomnomonomnomnomnomnonmonmomnomnonmn

Correct, but If you eliminate everything processed, in a packet / man made you will not need to count calories.

Eat fresh stuff that has only 1 ingredient.

To be fair apart from the odd bit of chocolate mostly what I eat is 1 ingredient.

Pizza IS an ingredient

To be fair apart from the odd bit of chocolate mostly what I eat is 1 ingredient.

I trust its 85% cacao organic type ;)

Ergh! I'm trying to stick to no carbs/semi-ketone and I just put a brownie in my mouth without thinking about it while having a coffee.

Carbs and sugar :(

One brownie is not going to kill you!

My weight has crept up this week, I've not over eaten, but I have cut back on exercise as I was racing yesterday, hopefully post race and a decent run in the sun today (first time I've ever felt confident enough to run without a shirt!) tomorrow should at least show a flat week.

Trying to find my next race to enter to keep me focussed, think I'm going to do the Henley Olympic on 18th August, which is 2 days after my birthday which should keep me behaving immaculately on the day :s