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Weight loss - Short/Long term plan 2.

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Ryanm8655
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2011/03/12 15:48:30 (permalink)

Weight loss - Short/Long term plan 2.

Ok so I did a search and found I made a thread like this about 2 years ago that went terribly wrong lol!

I'm now 2 years older and wiser and reading the old thread and particularly the diet made me laugh. Here is the thread for anyone who is interested: http://www.muscletalk.co.uk/tm.aspx?Weight-loss-short-term-and-long-term-plan&m=3530272&high=wheelchair&mpage=1

Basically I have spent the last 3 years at uni, and am in my penultimate year, so one more to go. 

I'm 23 in June, last time I was weighed I was 14 stone precisely, the heaviest I have ever been! I reckon I'm about the same, certainly not less, now. I am 6ft tall. Another important factor is I am in a wheelchair (had an accident when I was 17 and broke my back) which is one reason for my weight gain as I am nowhere near as active as I once was.

My aim medium to longterm is to lose the beer gut and to be in decent shape for my holiday in the summer. The holiday is booked for the 16th June, so that is 3 months from now. I think I could do with losing around 1.5stone, with the right diet and exercise is this a realistic target in that time frame?

Short term I have a hospital appointment on the 15th April at which time I will be able to get weighed, so I want to have made a good start to the weight loss and would like to be 13.5 stone by then. Again is this a realistic target? Half a stone in one month?

I haven't really got a diet sussed yet but I have improved my dieting habits of late, and am confident that I can get a good diet going and have the will power to stick to it this time! 

My rough plan is something like the following:

Breakfast: Muesli with skimmed milk, or 3 x poached eggs on 2 x wholemeal toast. My worry with the muesli is that I'm not sure it's enough protein in the am?

Lunch: Jacket potato with beans and a little grated cheese. Are beans ok to eat? If not good enough then I'll happily change beans to tuna. What can I mix with the tuna to make it less dry? IS light mayo ok? Also what other fillings could I use for the potato? I guess I could have a jacket potato with some salmon or something on the side?

Dinner: This will be Salmon/Chicken/Steak with fresh salad (cherry tomatoes, lettuce, cucumber) or vegetables. No dressing, quite happy to eat salad without dressing, May marinate chicken in piri piri sauce, would this be ok? Steak would be cooked on the george foreman, chicken and salmon in the oven.

Is this a good rough plan for diet? All advice much appreciated and I will heed advice! 

Exercise wise, in the past I have made the mistake of going to hard straight away and then ending up ill/not eating enough and being hungry and ultimately being forced into not going to the gym due to being ill or just not sticking it out. Having learned from this my intitial plan is to get to the gym at least 3 times a week for cardio which will be 40 minutes to an hour on the handbike at the gym. I would also like to do weights but because the uni gym is so cheap it is always heaving and can be a pain in the arse getting to use the weights, but with time I'm hoping I will work something out with weights. The weights will also be as well as the 3 times a week cardio.

My plan with weights is to use bench press, as well as doing wide gripped pull downs for my back as the two core exercises. Other than that the usual bicep curls, tricep extensions, reverse flys with dumbells. The main issue with the weights is that because I am paralysed from the chest down I have really poor balance so all dumbell stuff involves exercising one side at a time (other than reverse flys as I lay with my stomach on my legs) so I am limited with what I can really. Sitting on a bench and doing dumbell stuff is pretty much a no go...Shoulder presses are difficult too as without the trunk support and lower back muscles I just find it puts a lot of strain on my spine...Is one arm shoulder presses with a dumbell a no go? Are there any other shoulder exercises I could do?

There are a lot of questions here, if you can't answer them all but still have something to add then please do!!

I will also start a journal up, probably tomorrow!

Cheers, Ryan.

Just as a guide here is a picture of me around the time I weighed in at 14stone (the belly is hidden behind an arm lol):


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    justsomerandomusername
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    Re:Weight loss - Short/Long term plan 2. 2011/03/12 17:38:11 (permalink)
    hi

    you should calculate your own calories ... i mean by that :

    1- calculate the calories you burn each day by using this feature for exemple http://www.scoobysworksho..m/caloriecalculator.htm .... great site by the way ... you should definitly check it out more often and you'll learn some very useful stuff

    2- you should also calculate the amount of calories present in your food yourself ... your diet may looks ok to you ... BUT are there more calories than you should eat per day or is it way down the amount of daily calories to maintain weight ? it makes a huge difference ... the type of food you eat is important ... but not as much important as eating at a 500 calories deficit from your daily calories to maintain weight

    i use this to calculate my calories http://caloriecount.about.com ... there are tons of other websites like this one

    3- you should establish a carbs/protein/fat ratios plan appropriate with your goals ... a 50% carbs / 30% protein / 20% fat diet won't get the same results as a 10% carbs / 50% protein / 40% fat diet

    these are very easy and useful skills you can learn yourself

    as for workout routines it's rather simple : if you wanna lose fat faster focus on cardio more, if you wanna gain muscle focus on weights and lift heavier more often ... but always do cardio and weights !! ... but it's not impossible to lose fat and gain muscle at the same time, it's not impossible but hard as f**k and it's a slow process (again http://www.scoobysworkshop.com ... you'll learn more stuff from this guy)

    if you wanna drop weight faster in one month i suggest eliminating salt for the whole month ... this trick will allow you to get rid of the excess water your body is retaining by dropping the sodium levels ... but be aware you're mostly losing water ( anyways if you can drop the salt altogether for the rest of your life that won't be bad either ... trust me you'll get used to it and your taste buds will taste food better )

    ok ... i hope that'll help ... am not an expert on the matter but i've been losing weight consistently for over a year and a half now

    sorry for my poor grasp of the english language
    post edited by justsomerandomusername - 2011/03/12 17:41:58
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    Ryanm8655
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    Re:Weight loss - Short/Long term plan 2. 2011/03/13 13:36:37 (permalink)
    Thanks very much for the reply! And your english is absolutely fine!

    Just out of interest what is the best ratio of carbs/protein/fat for a cut like this, something like 20/40/40? 20/50/25? 

    I would consider a Keto diet but I tried that once before and was so moody without carbs lol! Gunna try no carbs in the evening though, just protein and veg.

    Thanks, Ryan.
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    justsomerandomusername
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    Re:Weight loss - Short/Long term plan 2. 2011/03/16 07:43:00 (permalink)
    well ... if you ask me, there is no magic cpf ratio that'll work for everybody ... you'll just have to try for yourself and see what works best for you ... experiment on yourself !!
     
    as for myself ... i started out at 50/30/20 ... and now am using 35/35/30 (i gradually decrease carbs while i up protein and fat) ... i think getting enough carbs is really important ... sure i can lose more fat if i drop the carbs, but -from experience- my workouts don't get intense and my strength is dramatically decreased even if the total calories stays the same
     
    there is also the carb cycling method ... where you eat a low carb diet for three days and you carb load on the fourth ... a lot of people use that (in fact am pretty sure that the majority of ripped persons use it)  ... i never did try it ... as i keep it as a last resort when i get to the point where fat will get reaaaaaaaaaaaaally stuborn ( i love my carbs )
     
     
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