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Hi everyone- newbie here - May 7 2008 14:20:20
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lunar
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I've been reading the posts for a while and inspired by the 'Plateau' thread earlier, thought i'd contribute.
Basically, I've struggled with maintaining a weight (i'm happy with) for about 8 years now-i'd say my ideal weight should be around 12st 10lbs-13st. I'm about 5' 10" and pretty stocky, so I pay little attention to what BMI tells me I should be.
At my heaviest, i've been up to 17st and lost about 3 stone on a couple of occasions (i.e. down to around 14st) by a combination of diet and exercise. I started again on 17th March 2008 at 16st 13lbs and now down to 16st- but I seem to have really plateaued in the last two weeks or so.
Here's an example of an average day- i'd appreciate any comments you might have to help me kick-start progress again:
Breakfast (0730): Tea, Fruit & Fibre or Weetabix, or sometimes 2 scrambled eggs on wholemeal toast
Office: 2 cups of coffee
Snack (1100): Apple
Lunch (1300) 1 wholemeal Pitta bread, 100g cooked chicken breast, salad (tomato & Cucumber), 2 tsps low fat dressing.
Snack (1500) Ski Yoghurt
Dinner (1900) Pretty varied, includes lean cuts of Fish, Chicken, Brown rice only (no white carbs at all), plenty of veg etc. No big portions really, probably eat 200g of meat along with other bits.
I drink probably 4-5 pints of water at my desk throughout the day- I do have 1 sugar in hot drinks, but suspect this isn't making too much difference really?!
Exercise: Combination of Gym work 1-2 times a week (mostly cardio), 1 hr sessions. Also, some cycling (probably once a week, 5-10 miles). I've also just started running, which is pretty hard going at 16st- I've managed to work up to 2.5 miles now with only a short rest.
Just need some guidance on how to get things moving again!!!
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RE: Hi everyone- newbie here - May 7 2008 19:24:04
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Hazel
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Hi lunar and welcome to MT
Well done on your weight loss so far.
What time of day do you do your cardio? Do you include any weight training sessions?
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RE: Hi everyone- newbie here - May 8 2008 9:15:02
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lunar
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Thanks for the reply. I'm doing the Cardio around 6.30pm, i.e. straight after work. At weekends, it's more like late afternoon. If I'm running or Cycling, then I'll probably miss the weights out- but if I'm at the gym, then i'll probably do 30-40 mins on a cross trainer (burning approx 350 kcals), and then 20-30 mins weights. Nothing too heavy- concentrating more on higher reps and moderate weight.
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RE: Hi everyone- newbie here - May 13 2008 10:29:39
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Hazel
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If your weight loss has plateaued you may want to try and do your cardio unfuelled first thing in the morning. Is this possible for you to do? Try and do steady state cardio for at least 40 minutes. How many cardio sessions do you do per week at the moment?
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RE: Hi everyone- newbie here - May 13 2008 19:33:55
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RedHotF
Posts: 5875
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From: Brizzers, where Vicky Pollard lives
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Hi welcome to MT 
Your diet doesn't look too bad, if anything I would wonder if you are eating enough for a 16st man?
Between the hours of 0730 and 1300 you are only eating an apple. Between 1300 and 1900 you are just eating a yoghurt. These are quite long periods of upto nearly 6 hours each where you are barely eating anything. I would suggest eating a little more at these times, rather than just an apple or a yoghurt.
I agree with Hazel, perhaps you ought to look at doing unfuelled a.m. cardio. It is a tool in the arsenal of those stuck on The Plateau 
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RE: Hi everyone- newbie here - May 13 2008 19:45:41
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PAGAN
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From: The back of Fat Pete's Metaphorical Tiger !
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quote:
Your diet doesn't look too bad, if anything I would wonder if you are eating enough for a 16st man?
Between the hours of 0730 and 1300 you are only eating an apple. Between 1300 and 1900 you are just eating a yoghurt. These are quite long periods of upto nearly 6 hours each where you are barely eating anything. I would suggest eating a little more at these times, rather than just an apple or a yoghurt.
As above mate. I'd suggest that if you have been eating like this for a long time then your metabolism may be fairly sluggish. If your goals are just weight loss as opposed to muscle gain / maintenance then protein intake is not such a big issue and I would look at upping your fat intake. You hardly have any fat in there. Nuts would make a good snack for you at work and would add fats. Almonds and or brazils are my favourite's.
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RE: Hi everyone- newbie here - May 13 2008 20:22:52
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T0NY
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From: Bonny Scotland
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Either increase the intensity or frequency of your cardio(this would be my choice) or decrease your calories.
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RE: Hi everyone- newbie here - May 13 2008 20:39:10
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R5460
Posts: 139
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quote:
ORIGINAL: RedHotF
Hi welcome to MT
Your diet doesn't look too bad, if anything I would wonder if you are eating enough for a 16st man?
Between the hours of 0730 and 1300 you are only eating an apple. Between 1300 and 1900 you are just eating a yoghurt. These are quite long periods of upto nearly 6 hours each where you are barely eating anything. I would suggest eating a little more at these times, rather than just an apple or a yoghurt.
I agree with Hazel, perhaps you ought to look at doing unfuelled a.m. cardio. It is a tool in the arsenal of those stuck on The Plateau
I agree with the above.
Unfuelled cardio is something that really does work in my experience.
I was about the same starting weight as you when I started my new diet/fitness plan recently.
I definitely feel you should be eating more - I know our goals are slightly different and you probably don't need to have the daily protein intake I do, but have a look at the diet I have been following as it has worked really well so far; -
http://www.muscletalk.co.uk/m_2703912/tm.htm
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RE: Hi everyone- newbie here - May 17 2008 12:22:24
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lunar
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Thanks for all the replies- so it sounds very much as if I'm not eating enough and my body's metabolism has slowed. I'm getting into my Nike+ running with the ipod and managed to do a 3 mile uninterrupted run now!
Will keep you posted on how I get on!
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RE: Hi everyone- newbie here - May 29 2008 12:26:11
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lunar
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Just thought I'd drop an update following the excellent advice- we're now two weeks on and the changes (including eating more between meals than just an apple or yoghurt) have definitely made a difference.
I'm now down to 15st 10lbs and feeling a lot better. I think it's the quality of the cardio I've been doing also- between 2 and 4 runs a week of 3 miles or more, plus Gym etc.
I'll keep you posted!
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RE: Hi everyone- newbie here - May 29 2008 21:42:33
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RedHotF
Posts: 5875
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From: Brizzers, where Vicky Pollard lives
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Excellent. Keep on with the updates please as this is a good thread to demonstrate how eating more frequently and upping the cardio really does knock you off the plateau, 
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RE: Hi everyone- newbie here - May 30 2008 8:41:47
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Healthcare
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Welcome to the board ....and congrats for your weight lose......happy posing....enjoy your stay here.
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RE: Hi everyone- newbie here - Jun. 11 2008 16:02:04
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lunar
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Wahey- 15st 7lbs this morning, eating more and still losing the weight!! It's now a consistent 2lbs a week or thereabouts so I'm happy with the progress and will definitely keep this up. Now able to run 4 miles without stopping and feeling so much better!!!
Cheers all.
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RE: Hi everyone- newbie here - Jun. 30 2008 17:56:46
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lunar
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Down to 15st 4lbs now- I had set a target of 14st 13lbs by hols on 11th, so although I probably won't be there I'm pleased with the 1-2 lbs loss per week (without going hungry etc)!
Still a long way to go, goal is 13st and 12% BF
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RE: Hi everyone- newbie here - Jun. 30 2008 19:08:10
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RedHotF
Posts: 5875
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From: Brizzers, where Vicky Pollard lives
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Nice one, a couple of pounds a week is spot on. Keep up the good work
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