Mazzarelli's Swiss Cheese
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- 12 Apr 2019
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- FC Zurich (and city of course)
Please at least say you rent a room in the brittania and don't just use the bus station?
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Dieting
- Thread starter Bill Walker
- Start date
ganganvince
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- Joined
- 23 Oct 2014
- Messages
- 6,222
You down the Red Lion Saturday?Now dropped from a big fat bastard 17 st 2 lbs to a now more healthier 14 st 9 lbs (35 lbs to date) in 16 weeks since lockdown started.Target loss is 45 lbs which would take me to 13 st 13 lbs.Very smug with myself and have not been in the 14 st mark for at least two decades.
Northernstorirs
Well-Known Member
- Joined
- 16 Oct 2018
- Messages
- 1,216
It's fair to say I have put on a few lbs during lockdown. Before lockdown I was in good shape, hitting the gym 5 x a week and wasn't eating and drinking as much. For the first 2 months of lockdown I struggled to consistently exercise at home. My calf is knackered which has restricted my running ( I usually use the watt bike, rower, weights and the x trainer in the gym as they're low impact) and was doing minimal spartan sets at home ( I wasn't motivated and hate circuit training). This was combined with drinking ale Fridays, Saturdays and sometimes Sundays.
My evening meals during the week have always been healthy although portions were larger from when I was hitting the gym etc. My lunches have always been healthy, salad with 1 x chicken breast. I was snacking way more than I usually would during the week days and a few extra culprits have snuck in to my basked since lockdown. For some reason I find I'm always hungry when I WFH where as in the office, I would normally eat like a saint. Booze is a culprit in excessive it eating as it triggers and exaggerates your hunger.
I decided to do something about it during May and have since lost those lbs which I put on (and counting). Most importantly this feels sustainable for me and is part of my life.
Diet
I have completely cut out the below from my diet..
cordial
fruit juice
pringles ( would easily eat 2 tubes over a week)
loaf of sourdough bread
cheese
Alcohol
Chocolate (would have a bar a day)
crisps (would have a packet of light crisps after my tea)
flavoured/ fatty nuts ( would graze during the day throughout the week)
Chicken legs (or any fatty parts of chicken)
Wherthers Originals (had an addiction, would eat one large bag a week)
I replaced my snacking with the below which has massively helped. Fruit fills me up and also helps the body to burn fat.
Blueberries
raspberries
Banana (2/3 hours before exercise)
apples
fat free/ low sugar yoghurts
Healthy fruit and nut mix (almonds/ unsalted pistachios/ pecans etc)
I have reduced portions during the week and cut out any fatty meats. Evening meals now consist of the below...
Tuna Steaks
Chicken Breast (just the 1, was having 2 before)
Salmon
Sirloin Steak
I have reduced my side portions of sweet potato wedges and rice/ quoinoi mixture. I normally have a mixture of green veg with my tea (tenderstem brocc/ green beans).
Water
Before my diet I did not drink enough water during the week and at weekends. I really didn't know the part water plays in weight loss/slimming down. I use to be ignorant thinking that after a weekend on the booze, I can burn off my fat and booze on Monday in the gym. Completely wrong, your body prioritises which fuel to use up, and decides to burn up the booze in your system before it touches your fat stores. The bloat you also feel after a few days drinking is your body retaining water because you are dehydrated. Drinking water regularly allows the body to pass the water and not hold so much weight (water reseves). After the first week and a half I notice a dramatic drop in bloat and I lost quite a few lbs through this. This was likely to be just water but I still looked better and my stomach appear to be more refined. Finally water just fills you up. Whenever I have been hungry or about to eat an unappealing, dry and boring meal, I have just downed a pint of water beforehand to fill me up.
Exercise
I am having issues with my left calf at the moment. Seems to twinge at the 4 mile mark of my runs or whenever I hit an incline. I decided to "power walk" for just over an hour each day covering circa 5 miles. I use to think walking does very little but I have found this to be quite effective in burning fat despite not being too much of a chore and hasn't impacted my calf. I can also enjoy podcasts instead of the same workout playlist.
I have also increased the amount of sets of the "home spartan" workouts. These consist of squats, lunges, press ups, sit ups, leg raises, planking, slow climbers, squat jumps.
Summary
As mentioned for me if is important that this is sustainable and not just a fad where I reach my goal and then revert back to my old habits. The first week was tough, there were evenings where I was craving (badly) chocolate and a pack of crisps. Since the 2nd week, I have found my body has adjusted and haven't felt cravings as much, my appetite has decreased along with any signs of hunger. Since my change in habits and diet, a lot of my clothing which use to feel tight now feels nice and loose and can confidently wear those t shirts which once felt awkward around the stomach. I have lost of a lot of fat around my stomach and feel great. This isn't me gloating, I'm demonstrating that the diet works.
I now believe the diet to playing the main role in managing your weight, probably by 80%. I'm inclined to quit the gym and proceed with this approach due to the weight loss I've experienced.
I have also enjoyed cheat nights, one night of a takeaway will not have a huge impact to your weight. It gives you something to look forward to and helps avoid any meltdowns.
The challenge for me is boozing when lockdown lifts. It's part of my life and a key factor when socialising with my pals who I've not seen in a while. I'm not looking to remain abstinent but hoping to reduce the intake and perhaps knock it on the head every other weekend or avoid drinking when I'm not meeting mates.
My evening meals during the week have always been healthy although portions were larger from when I was hitting the gym etc. My lunches have always been healthy, salad with 1 x chicken breast. I was snacking way more than I usually would during the week days and a few extra culprits have snuck in to my basked since lockdown. For some reason I find I'm always hungry when I WFH where as in the office, I would normally eat like a saint. Booze is a culprit in excessive it eating as it triggers and exaggerates your hunger.
I decided to do something about it during May and have since lost those lbs which I put on (and counting). Most importantly this feels sustainable for me and is part of my life.
Diet
I have completely cut out the below from my diet..
cordial
fruit juice
pringles ( would easily eat 2 tubes over a week)
loaf of sourdough bread
cheese
Alcohol
Chocolate (would have a bar a day)
crisps (would have a packet of light crisps after my tea)
flavoured/ fatty nuts ( would graze during the day throughout the week)
Chicken legs (or any fatty parts of chicken)
Wherthers Originals (had an addiction, would eat one large bag a week)
I replaced my snacking with the below which has massively helped. Fruit fills me up and also helps the body to burn fat.
Blueberries
raspberries
Banana (2/3 hours before exercise)
apples
fat free/ low sugar yoghurts
Healthy fruit and nut mix (almonds/ unsalted pistachios/ pecans etc)
I have reduced portions during the week and cut out any fatty meats. Evening meals now consist of the below...
Tuna Steaks
Chicken Breast (just the 1, was having 2 before)
Salmon
Sirloin Steak
I have reduced my side portions of sweet potato wedges and rice/ quoinoi mixture. I normally have a mixture of green veg with my tea (tenderstem brocc/ green beans).
Water
Before my diet I did not drink enough water during the week and at weekends. I really didn't know the part water plays in weight loss/slimming down. I use to be ignorant thinking that after a weekend on the booze, I can burn off my fat and booze on Monday in the gym. Completely wrong, your body prioritises which fuel to use up, and decides to burn up the booze in your system before it touches your fat stores. The bloat you also feel after a few days drinking is your body retaining water because you are dehydrated. Drinking water regularly allows the body to pass the water and not hold so much weight (water reseves). After the first week and a half I notice a dramatic drop in bloat and I lost quite a few lbs through this. This was likely to be just water but I still looked better and my stomach appear to be more refined. Finally water just fills you up. Whenever I have been hungry or about to eat an unappealing, dry and boring meal, I have just downed a pint of water beforehand to fill me up.
Exercise
I am having issues with my left calf at the moment. Seems to twinge at the 4 mile mark of my runs or whenever I hit an incline. I decided to "power walk" for just over an hour each day covering circa 5 miles. I use to think walking does very little but I have found this to be quite effective in burning fat despite not being too much of a chore and hasn't impacted my calf. I can also enjoy podcasts instead of the same workout playlist.
I have also increased the amount of sets of the "home spartan" workouts. These consist of squats, lunges, press ups, sit ups, leg raises, planking, slow climbers, squat jumps.
Summary
As mentioned for me if is important that this is sustainable and not just a fad where I reach my goal and then revert back to my old habits. The first week was tough, there were evenings where I was craving (badly) chocolate and a pack of crisps. Since the 2nd week, I have found my body has adjusted and haven't felt cravings as much, my appetite has decreased along with any signs of hunger. Since my change in habits and diet, a lot of my clothing which use to feel tight now feels nice and loose and can confidently wear those t shirts which once felt awkward around the stomach. I have lost of a lot of fat around my stomach and feel great. This isn't me gloating, I'm demonstrating that the diet works.
I now believe the diet to playing the main role in managing your weight, probably by 80%. I'm inclined to quit the gym and proceed with this approach due to the weight loss I've experienced.
I have also enjoyed cheat nights, one night of a takeaway will not have a huge impact to your weight. It gives you something to look forward to and helps avoid any meltdowns.
The challenge for me is boozing when lockdown lifts. It's part of my life and a key factor when socialising with my pals who I've not seen in a while. I'm not looking to remain abstinent but hoping to reduce the intake and perhaps knock it on the head every other weekend or avoid drinking when I'm not meeting mates.
oakiecokie
Well-Known Member
No mate going to see the grandkiddies in Brum.Not seen them for 16 weeks since the lock down,apart from on skype.You down the Red Lion Saturday?
ganganvince
Well-Known Member
- Joined
- 23 Oct 2014
- Messages
- 6,222
Better for the diet I supposeNo mate going to see the grandkiddies in Brum.Not seen them for 16 weeks since the lock down,apart from on skype.
Trevor Morley's Tache
Well-Known Member
It's a simple equation: The Cake hole is bigger than the arse hole.
Joking aside; in general term, if calories out is greater than calories in then you will lose weight. Decrease your input; increase your output. You can spread those calories out however you want. There is no one-size-fits-all solution, but what you have to be aware is when you consume your calories has a bearing on your energy levels, which governs the fuel in your muscles therefore your ability to exercise and burn calories.
Don't cut out all fats, as they provide essential nutrients.
Not all 'health foods' are healthy. Go-ahead bars are certainly low in fat, but rammed with sugar.
Stay away from refined sugars.
It's harder to overeat if you eat slowly, although this won't be the case eating calorie dense foods.
Joking aside; in general term, if calories out is greater than calories in then you will lose weight. Decrease your input; increase your output. You can spread those calories out however you want. There is no one-size-fits-all solution, but what you have to be aware is when you consume your calories has a bearing on your energy levels, which governs the fuel in your muscles therefore your ability to exercise and burn calories.
Don't cut out all fats, as they provide essential nutrients.
Not all 'health foods' are healthy. Go-ahead bars are certainly low in fat, but rammed with sugar.
Stay away from refined sugars.
It's harder to overeat if you eat slowly, although this won't be the case eating calorie dense foods.
Trevor Morley's Tache
Well-Known Member
With all the other exercise you are doing, it is likely to be something else in the chain causing the issue with your calf.I am having issues with my left calf at the moment. Seems to twinge at the 4 mile mark of my runs or whenever I hit an incline. I decided to "power walk" for just over an hour each day covering circa 5 miles. I use to think walking does very little but I have found this to be quite effective in burning fat despite not being too much of a chore and hasn't impacted my calf. I can also enjoy podcasts instead of the same workout playlist.
I have also increased the amount of sets of the "home spartan" workouts. These consist of squats, lunges, press ups, sit ups, leg raises, planking, slow climbers, squat jumps.
Do you do any foam roller work?
Try a foam roller on your iliotibial band (ITB). This is the band of fibres that runs between your hip and knee on the outside of the thigh. Tightness there can cause a number of issues, including knees, hips, back, calves and ankles.
Warning though; it can be very painful, but it is worth sticking through as it can really help.
Mazzarelli's Swiss Cheese
Well-Known Member
- Joined
- 12 Apr 2019
- Messages
- 16,726
- Team supported
- FC Zurich (and city of course)
Very easy to over complicate healthy eating. It's simply a case of eating fuck all and making sure when you do eat it's mostly stuff you don't like. Simple rule of thumb - if you look forward to eating something or you feel like eating more of it afterwards it's bad for you and makes you fat/ causes cancer. Ryvita and celery for instance is low fat, low sugar, low calories, tastes like shit, and no one wants second helpings. It is therefore healthy. Combine this with smoking 20 a day and a decent caffeine intake and watch the pounds fall off.
Northernstorirs
Well-Known Member
- Joined
- 16 Oct 2018
- Messages
- 1,216
With all the other exercise you are doing, it is likely to be something else in the chain causing the issue with your calf.
Do you do any foam roller work?
Try a foam roller on your iliotibial band (ITB). This is the band of fibres that runs between your hip and knee on the outside of the thigh. Tightness there can cause a number of issues, including knees, hips, back, calves and ankles.
Warning though; it can be very painful, but it is worth sticking through as it can really help.
Thanks for the advice, appreciate it.
I've not done any foam rolling work. I think I need to purchase one from Amazon and start work on it.
It's funny that you mention the ITB. I never use to carry out lunges/squats until I started home work outs 3 x a week during lockdown. I have notice my quads feel bigger, not sure if this is related to the squats and lunges which has a knock on effect to my calves?
I remember using a foam roller years a go and know they can be painful but happy to go through the pain if it resolves my calf issue.
having a bit of a debate with some friends about fasting diets;
two of them swear by doing this twice a week; have your evening meal and then you are only allowed 600 cals the next day (usually the one sit down meal) and then the following day it's back to whatever you want. The 5:2 diet. Say the weight is shedding and exercise is extremely beneficial in this diet.
My counter is that this regime is no better to a sensible healthy and balanced diet with regular exercise. The fasting may help with motivation or state of mind (which in itself could be good depending on your mentality) but i argue fasting has no benefit, given all things equal. i dont buy the 'we were cavemen' stuff, think life has moved on somewhat.
What does BM think?
two of them swear by doing this twice a week; have your evening meal and then you are only allowed 600 cals the next day (usually the one sit down meal) and then the following day it's back to whatever you want. The 5:2 diet. Say the weight is shedding and exercise is extremely beneficial in this diet.
My counter is that this regime is no better to a sensible healthy and balanced diet with regular exercise. The fasting may help with motivation or state of mind (which in itself could be good depending on your mentality) but i argue fasting has no benefit, given all things equal. i dont buy the 'we were cavemen' stuff, think life has moved on somewhat.
What does BM think?