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Author john-d fatty end of week 1 pics
taylorboosh
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Registered: 3rd Apr 07
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6th Jun 12 at 14:28   View User's Profile U2U Member Reply With Quote

Sooo since the mrs has been preggers and if im honest a while before that... my gym ethic has went out the window, ive stopped football and most nights we sit in and gorge on shite.

The eating is 100% the main issue here, I'm very fussy but can manage a lot of protein, i dont however like most fruit or any green veg...

Most my meals consist of pizza, mcdonalds, chippy, mince and dumplings, chicken nuggets and fry ups...

Most my snacks are lots of whole milk, fizzypop, chocolate, ice cream and crisps..

So as you can tell I do no exercise and eat total shit, I've done this for near enough a year and have gained atleast 2 stone..

According to these new scales ive just bought for 4 I'm 14 and a half stone-ish... However i dont think I'm that heavy, more like 13 and a half... they also think my gf weighs 10 stone which is rediculous, she was 8 stone 3 weeks ago at my mams...

Nether the less I'm sticking with these as it gives a good incentive..

I want to get to a lean but muscley 12 stone by my 24th which is the 10th of august - around 8 weeks

I'm starting this as a project which will be updated weekly with pics and weights.. what I've eaten and how I've trained..

This isnt my first attempt at losing weight, I've tried and failed before.

This will be obviously flavoured and differ day to day but heres what i roughly plan to eat:
daily meal plan

6am - two boiled eggs and 1 dry brown toast with glass of grapefruit juice

9.30am - apple with 500ml water

12pm - grilled chicken breast with mushrooms with glass of grapefruit juice

3pm - apple with 500ml water

5.30pm - cod fillet with steam fresh green veg with grapefruit juice

7pm - protien shake with water

9pm - 500ml of water

heres how I plan to train, again this may differ:
training plan

Saturday:
30 min brisc walk on treadmill

Sunday:
30 min brisc walk on treadmill

Monday:
Flat bench press, incline bench press, military press, weighted / unweighted wide grip dips

Tuesday::
Cardio 30 min (HIIT (High Intensity Interval Training) preferably)

Wednesday: :
Wide grip chins, seated rows, dumbbell single handed rows, curls

Thursday::
Cardio 30 min (HIIT preferably)

Friday::
Squats, hamstring curls or stiff leg deadlifts, calf raises (seated, standing, whatever works for you)

All 4 x 8 (sets x reps)




I will update this tomorrow when I start with fat pics and weight

[Edited on 07-06-2012 by john-d]

[Edited on 14-06-2012 by john-d]

[Edited on 14-06-2012 by john-d]
Nismo
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Registered: 12th Sep 02
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6th Jun 12 at 15:07   View User's Profile U2U Member Reply With Quote

8 weeks is very optimistic, stick to HIIT and hit cardio hard.

this is purely my opinion, but you won't loose 2 1/2 stone and add lean muscle in that short time frame.

Don't worry about reaching your goal, just discipline yourself and stick to it.

don't bother with the brisk walk, jog fast for 1 min, steady for 30 sec's and repeat for for 30 mins.

you need at least 1 day off, you can eat more fruit, add bananas and oranges in or kiwi there must be some others you like? you still need to reach the recommended calorie intake for a male for the day, or at least close to it.
noshua
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Registered: 19th Nov 08
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6th Jun 12 at 15:13   View User's Profile U2U Member Reply With Quote

You'll feel like shit doing all that and hardly any carbs, why dry toast? A small amount of butter isn't going to make any noticeable difference.

I would defo add some carbs before training otherwise you'll probably feel quite dizzy or somethig!
taylorboosh
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Registered: 3rd Apr 07
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6th Jun 12 at 15:16   View User's Profile U2U Member Reply With Quote

maybe some boiled tatties with my cod?

the walk days are my rest days, just to get me out, most likely just walk down my mams etc

like i say, i think im only 13 and a half stone so only 1 and a half to lose really

oranges are the only other, told theyre full of sugar?
taylorboosh
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Registered: 3rd Apr 07
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6th Jun 12 at 15:32   View User's Profile U2U Member Reply With Quote

ohhh yea still ahve survival of the fittest to do aswell
taylorboosh
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Registered: 3rd Apr 07
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6th Jun 12 at 17:33   View User's Profile U2U Member Reply With Quote

Lol im actually 13 stone fully dressed.. Stone in 8 weeks possible?
sc0ott
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Registered: 16th Feb 09
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6th Jun 12 at 17:50   View User's Profile U2U Member Reply With Quote

13 stone is nothing unless youre 3ft. How tall are you?
taylorboosh
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Registered: 3rd Apr 07
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6th Jun 12 at 18:04   View User's Profile U2U Member Reply With Quote

5 feet 7/8 inches ish... im tubby, mates have started to notice, face is rounding etc... want to lose it before it gets worse
McWillster
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Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
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7th Jun 12 at 09:52   View User's Profile U2U Member Reply With Quote

Right i'll have a bash at a few things you could change and incorporate into what is a relativley solid plan you've made.

Diet wise:

I'd try and stay away from fresh juice, although it might seem as though it's a healthy shout, which it is, they are full of sugar. Stick to a 1 glass when you wake up. The rest of the time drink water and the odd can of diet fizzy drinks to cure the sugar cravings.

Staying away from sugar and simple carbs is the main aim for your diet, and however odd the idea may seem, you have to eat fat to loose fat. So don't be shy of having plenty of butter with wholemeal bread etc.. When i speak about simply carbs, stuff like potatoes are no use, likewise anything white. Stick to wholemeal only.

Other than that you have the right idea. Noshua is right about getting some carbs in before training, this will help give you more energy and allow your body fuel to build muscle.

Training wise:

the only thing i would suggest would be to change your working sets/reps. For your goals your looking to keep intensity high. So instead of going for the more strength orientated approach. I would look more towards Hypertrothy.

12-14 reps (Failure) x 4 sets
Every second week incorporate either supersets or dropsets into your normal routine to keep your body from getting used to the routine.
As for the cardio, it will be your main shout for fat loss. I'm not up to scratch on the best ways of just fat loss, but during my diet i have found HIIT to be effective.

Currently do HIIT twice a week.

Tuesday - 15 second sprint followed by a 2 min brisk walk x 10
Thursday - Push my mates car up the road for 15 seconds followed by a 2 min brisk walk x 10

Obviously i'm no personal trainer or anything but i went from 16st (105kg) 25% BF to 15st (95kg) 10% BF in about 6 months. Although i had trained for 6 months prior to that, my diet was pish and training was poor so most of my change was over a 6 month period.

Hope this was of some use to you!
taylorboosh
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Registered: 3rd Apr 07
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7th Jun 12 at 10:42   View User's Profile U2U Member Reply With Quote

Cheers mate... The juice is 100% grapefruit and I hears something about it being good for losing weight, sort of like green tea lol?

Good tips though, pics of my fatness after breaky
Sunz
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Registered: 12th Jan 07
Location: SE England
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7th Jun 12 at 11:14   View User's Profile U2U Member Reply With Quote

I found it really simple, a method all might not agree with but I just cut down the amount of calories I consumed and just lost weight by my body starving and therefore eating away at the fat.

Obviously not something your doctor would recommend but I didn't have the will power to to go though maybe months of boring exercises.

I'm 5ft 7in and am about 10 stone now, lean and quite muscular, pretty happy like that, I was about 11.5 at my heaviest and didn't like having tummy fat or looking a bit chubby around the face.

I lost 10kg in around 6 weeks so it's do able and no bad side affects.
taylorboosh
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7th Jun 12 at 11:27   View User's Profile U2U Member Reply With Quote

i doubt i will ever be 10 stone as im a pretty stocky build... lost all my muscle now but hoping it will come back ok

heres how it stands on day one



taylorboosh
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Registered: 3rd Apr 07
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8th Jun 12 at 10:16   View User's Profile U2U Member Reply With Quote

lol I've actually lost a couple pounds
Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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8th Jun 12 at 10:22   View User's Profile U2U Member Reply With Quote

You weigh less in the mornings
taylorboosh
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8th Jun 12 at 10:53   View User's Profile U2U Member Reply With Quote

I weighed myself in the morning yesterday too lol

Going to have to get a recipe thread up... Bland is the name of the game
Whittie
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Registered: 11th Aug 06
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8th Jun 12 at 10:57   View User's Profile U2U Member Reply With Quote

Just season everything
taylorboosh
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Registered: 3rd Apr 07
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8th Jun 12 at 10:59   View User's Profile U2U Member Reply With Quote

Trying one of those old el Paso spice packs for my chicken

Think making a wrap would be ok?
Ben G
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Registered: 12th Jan 07
Location: Essex
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8th Jun 12 at 11:06   View User's Profile U2U Member Reply With Quote

nice moobs

wraps are fine if you use wholemeal rather than normal white ones.
Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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8th Jun 12 at 11:08   View User's Profile U2U Member Reply With Quote

Eat everything wholemeal, pasta, rice etc
corsadan09
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Registered: 14th Nov 11
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8th Jun 12 at 11:10   View User's Profile U2U Member Reply With Quote

nice socks
taylorboosh
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Registered: 3rd Apr 07
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8th Jun 12 at 11:30   View User's Profile U2U Member Reply With Quote

I love the socks...

Am I allowed any milk? Is skimmed still fatty and bad?
taylorboosh
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Registered: 3rd Apr 07
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8th Jun 12 at 18:30   View User's Profile U2U Member Reply With Quote

update I don't like cod that's not battered.. Moving dinner to tea and having a ham and egg sarnie in whole meal for dinner
John G
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Registered: 18th Jul 05
Location: Wirral, Merseyside
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8th Jun 12 at 19:29   View User's Profile U2U Member Reply With Quote

how tall are you? the scales dont lie but you look stockier then 13 stone.
Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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8th Jun 12 at 19:34   View User's Profile U2U Member Reply With Quote

quote:
Originally posted by John G
how tall are you? the scales dont lie but you look stockier then 13 stone.


4 Foot 9
taylorboosh
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Registered: 3rd Apr 07
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8th Jun 12 at 19:56   View User's Profile U2U Member Reply With Quote

About 5" 7 lol

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