I want to loose a lot of weight – and would be grateful for any helpful advise that you may be able to offer on either training or diet.

Feel free to post, I need all the encouragement I can get.

I weighed in this morning at 17st 10lbs ¾ ounces.

I want to reach 15st.

Background

Was quite active up to a few years ago, was always in the gym doing cardio and weights, would hover between 14-15/5 stone and have a 32-34” waist.

Have been through a few bad years and lapsed in training/motivation. People always tell me I don’t look nearly 18stone and that I hold it well, but i’m craving to get back into my 32” jeans, which may be pushing it, but even 34” and I’ll be happy – as presently 38-40” trousers.

Had a Health Screening by Legal and General recently for Life Insurance, and everyting was fine, blood pressure and urine was fine, and I’ve just become a Blood Donor and the blood has been tested and accepted – now have a card for regular donations.

I’m surprisingly fit for 18 stone, can run for over half hour on a treadmill at 10-14kph, without any problems.

However, I know if I retain my size for much longer I will run into problems as I’m 36 next month.

Diet

I want to start eating clean, as I’ve been eating a lot of junk food over recent years. However, money is a little tight until payday (end of week) so will have to make do with what is available until then.

I’ll be updating this journal with every piece of food I eat and every bit of exercise I do.

Regards

Soni

http://www.sonifenton-scott.pwp.blueyonder.co.uk/

23/06/08

Weighed in this morning at 17st, 10lbs, 3/4 ounces.

11:00 - Home made Ham Salad Bap with onion, tomato, cucumber, and a little bit of salad cream

15:00 - Banana

19:30 - 2 x Pitta Breads with Ham, onion, tomato, and cucumber with a little salad cream.

20:30 - 1 x Low Fat Yoghurt and 1 x Banana

Drank over 2 Litres of water throughout the day.

CARDIO

21:30 - 50 minutes cardio consisting of 10 minutes bike, 30 minutes Treadmill, 10 minutes Cross Trainer.

http://www.sonifenton-scott.pwp.blueyonder.co.uk/

24/06/08

Weighed in this morning at 17st 8 lbs 1/4 ounce!!

Thats a loss of 2lbs 1/2 ounce, i will be verry happy if i can keep this loss up over the course of 2 weeks.

11:00 - 1 x Large Orange (really feeling hungry now, can't wait until lunchtime to go to ASDA and get some food!)

http://www.sonifenton-scott.pwp.blueyonder.co.uk/

Hi mate. Do you have some good lean mass you want to keep hold of?

Fasted cardio first thing in the morning is king really, bang out 50-60 mins 5 times a week (or do it later in the day, a good 2-3 hours after a meal), maintain a calorie deficit and you'll notice changes very quickly.

Now with PM's enabled!

ORIGINAL: 1MR

Hi mate. Do you have some good lean mass you want to keep hold of?

Fasted cardio first thing in the morning is king really, bang out 50-60 mins 5 times a week (or do it later in the day, a good 2-3 hours after a meal), maintain a calorie deficit and you'll notice changes very quickly.

Hi mate, yes i have some lean mass that i would like to retain, especially my shoulders and chest, however i also have an expanding mid-section and double chin!

Doing cardio in the morning is not really an option for me, as my gym doesn't open until 6:30 and my Mrs leaves for work at 7:15 and i have to look after my daughters until they start school/nursery and then i go to work myself. So, i would only be able to work out for about 1/2 hour in the morning at the gym, unless i was to take to the road on my bike, i suppose that would be an option.......do you think it would be as beneficial as the gym cardio equipment?

http://www.sonifenton-scott.pwp.blueyonder.co.uk/

25/06/08

Weighed in this morning at 17st 7lbs exactly. Weight coming down each morning, just hope that i can maintain this rate of weight loss over several weeks.

Was an early bird this morning, went to the gym for 6:30 and did 1/2 hour of CV (as suggested by 1MR), did 10 mins bike, and 20 minutes treadmill.

Couldn't fit anymore in this morning due to the reasons given in the above post.

http://www.sonifenton-scott.pwp.blueyonder.co.uk/

25/06/08

Only eaten 2 x large Bananas today, but not feeling at all hungry!

Bananas were really ripe and smooth, tasted lovely! So not craving anything!

http://www.sonifenton-scott.pwp.blueyonder.co.uk/

Need protein with most meals mate, starving yourself is not the answer, trust me! been there done that, fat loss stalls to extreames! I acually started losing fat by upping my carbs/cals after a long stint of dieting.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

ORIGINAL: samcim

Need protein with most meals mate, starving yourself is not the answer, trust me! been there done that, fat loss stalls to extreames! I acually started losing fat by upping my carbs/cals after a long stint of dieting.

Hi Samcin,

I have 2 chicken breasts on me at work on standby, but i just haven't felt hungry.

Thats an impressive transformation by the way in those pictures in your sig - must be really chuffed.

http://www.sonifenton-scott.pwp.blueyonder.co.uk/

I would add protein to all your meals mate, at least 4 of the meals. No brekkie? first meal @ 11am? Not much protein there either mate. TBH your diet has about 80-100g of protein!!! not good mate.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

alright mate, good luck with this i shall pop in every now and then to see how you are going

what kind of training programme are you sticking to in terms of weights?

dave

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