AFF Weight Gain/Loss Program

[XB GS 351 Coupe]

Originally Posted by xr8 007

Thanks Shaun for the above input. Awhile back you told be about the benefits of lemon juice and vinegar in salads and cooking. I know dress everything and often cook with lemon and vinegar...I'm at target weight now...Thanks man!!!

May trial a split and see how I go. I'm very hard on my-self and disciplined so it wont get out of hand. I think know i'm rewarding my self with a desert on a non cheat night may allow me to portion control even less my dinner for that night. Will trial and see how I go.

Open to more critique if anyone want to put in.

If you are on target weight, I can see no problem with having a cheat meal, and then a cheat desert on another day, to maintain weight you don't have to be as strict and you don't really need to be in calorie deficit.

May be go for an extra half hour brisk walk or do a gym session the days you have cheat meals.

It's all about self control, I do shift work and do not have any set 'cheat days' my cheat meals revolve around my schedule, and if I work on a Friday or Saturday night I will treat myself to a take away meal from the local Chinese restaurant, if I work both Friday and Saturday I will only have one take away meal, if I work during the week, I take my prepared meals to work, I also keep a few fat-blaster meal replacement sachets and shaker and a few tins of tuna in my work bag, so if I get stuck with overtime I will not resort to eating Maccas or other crap.

I still want to drop a bit more body fat, I won't say weight, as I train with weights, and lift pretty heavy (for an old fella training in his garage), so I am not bound by the scale, but rather the reflection in the mirror.

[MWTB]

Another update photo. Bad quality and about 3 months old, I'm leaner and bigger now but anyone from years back who has seen my original post when I was 150kg and obese will see the change.

Currently benching 140KG and overhead pressing 45kg dumbells. Squat and deadlift are on hold at the moment while a back injury from work is on the mend.

[Trevor 57]

Originally Posted by Trevor 57

Well done Daniel - me I am down from close to 130 in Feb last year to currently 94.4.

**** it is hard work

bloody 2011 post, still sitting around 92, but there has been significant water under the bridge since then I can tell you

[mik]

well done peoples, keep at it
i`m pretty happy too , i just went back a few posts in this thread end of november 2015 , where i mentioned i was a tad less than 18 stone, checked today ............ down to a tad less than 16.5 stone .......... rock and roll baby .

[XB GS 351 Coupe]

Good to see.

I am down about 10kg over my heaviest, would still like to see another 5-10kg go, but taking it easy.

[b0son]

17kg down for me (3kg down since the beginning of the year). Trying for another 5kg. That'll get me down to a whopping 60kg! Hoping it doesn't sap too much strength, but my deadlift hasn't progressed in weeks.

[XB GS 351 Coupe]

I really don't get this weight loss thing, was away for a week staying in a luxury motel right on the beach.

No exercise and rinking countless cans of Jim Beam every night (hardly ever drink at home), all you can eat breakfast every morning and all you can eat dinners every night, including Pizza Night, Seafood Night, BBQ Night and a all you can eat and drink dinner cruise, I came back home scared to step on the scales.

When I finally got up the courage I dropped just under 3kg while away

So going for a run or bike ride with the dogs every day, will probably put the weight back on

Not sure how this works sometimes.

[XB GS 351 Coupe]

I did drink a fair bit of this as well, may be it is the secret

[b0son]

Originally Posted by XB GS 351 Coupe

Not sure how this works sometimes.

Water weight. Alcohol is diuretic. You'll probably find the weight creeps back up over the next week.

[XB GS 351 Coupe]

Originally Posted by b0son

Water weight. Alcohol is diuretic. You'll probably find the weight creeps back up over the next week.

Never considered that.

But I probably ate three days worth of calories every day, I was expecting to gain at least 2-3kg and then for it to drop back to normal once I got back to my normal routine.

[Trevor 57]

Sitting at 88kgs, 2 below goal, going for wedding weight of 1977 - 80 kgs - I am 5' 10"

[XB GS 351 Coupe]

[XB GS 351 Coupe]

This actually makes good sense when you think about it:




But you have to indulge some times:




This woman talks sense:

[graphicgoose]

Well last year I dropped from 121kg and being in a really bad way health wise, down to 78.65kg (34.5kg of which I lost in a hardcore 12 weeks), the lowest I'd weighed in the better part of a decade. I felt amazing and was really happy with how I looked.

Unfortunately I went through a rough patch with my ex and started comfort eating and not exercising again and so I currently sit back up around low 90's and don't feel nearly as good about myself as I did.

I know what I need to do to get back there, but I need to really commit to it. I'm still fairly fit, play squash minimum 3 times a week, generally more the weeks when I'm away at work. But I really do need to get myself sorted, more for my health than anything.

[XB GS 351 Coupe]

Originally Posted by graphicgoose

Well last year I dropped from 121kg and being in a really bad way health wise, down to 78.65kg (34.5kg of which I lost in a hardcore 12 weeks), the lowest I'd weighed in the better part of a decade. I felt amazing and was really happy with how I looked.

Unfortunately I went through a rough patch with my ex and started comfort eating and not exercising again and so I currently sit back up around low 90's and don't feel nearly as good about myself as I did.

I know what I need to do to get back there, but I need to really commit to it. I'm still fairly fit, play squash minimum 3 times a week, generally more the weeks when I'm away at work. But I really do need to get myself sorted, more for my health than anything.

Depends on your height and body composition I guess, but 90kg seems ok to me.

My worst was 121 as well Not due to anything but living the good life, eating and drinking to excess.

Now hovering around 109, which I am quite happy with, 105 would probably be a better weight for me.

I don't think I really would ever want to be less than 100kg.

[graphicgoose]

Originally Posted by XB GS 351 Coupe

Depends on your height and body composition I guess, but 90kg seems ok to me.

My worst was 121 as well Not due to anything but living the good life, eating and drinking to excess.

Now hovering around 109, which I am quite happy with, 105 would probably be a better weight for me.

I don't think I really would ever want to be less than 100kg.

I'm only 176cm. 90kg would be ok if it was all muscle...but it's not haha.

[XB GS 351 Coupe]

Yeah that is where body composition comes into it.

You are only around 10cm shorter than me.

I remember reading somewhere for an average person if you take the 1 away from your height and add it to the total you would be close to your ideal weight.

ie 176 = 77kg

186 = 87kg, I think at that weight you and I would be pretty bloody lean

[b0son]

Originally Posted by XB GS 351 Coupe

I remember reading somewhere for an average person if you take the 1 away from your height and add it to the total you would be close to your ideal weight.

I'd be significantly overweight following that. Right now, I'm 10kg under that figure and still could use some trimming.

[XB GS 351 Coupe]

Originally Posted by b0son

I'd be significantly overweight following that. Right now, I'm 10kg under that figure and still could use some trimming.

May be your body composition is a little on the lean side, ie not carry much muscle mass for your body.

Would depend on a lot of things (variables) I guess, but I know if I weight 87Kg I would be looking like an AIDS patient.

[raised by monkeys]

I can imagine for the general person, but i think it depends on how much muscle mass the person is carrying. If I weighed 71kg and still maintained my muscle mass, id be sitting at around 5-7% body fat. Im currently 78kg up from 76kg from a few sneaky weekends away.

[raised by monkeys]

I have been having physio on my right side lower back, glute and hamstring. Last night I was back to deadlifting strapless 160kg (1rm because of grip issues). I should be able to DL over 180kg soon with straps. Long story short, if you have muscular pain do something about it. Ive had issues for quite a while and decided actually do something about it. Helped heaps

[Spudz27]

Well I have yo yo. I committed and went from 115 to 97, then got lazy and back to 117 got down to 103, got lazy and went back to 112, got to 107 (but much more muscle) then to 105, now I am back at 108 and lost all the mass I gained etc. I am only 178cm so morbidly obese, I am now paying $100pw to a pt to get my *** to the gym on weekdays. If I know I am booked for something I still go, left to my own devices I just say I cbf. Not sure what the hell to do to get me to the gym without PT. Got a wedding and honeymoon in oct and I want to be 95kg. Somehow I gotta get motivated as even the wedding at the moment is not enough.

[OzriderXR8]

I've only just spotted this thread so forgive me if this has been discussed.

Guys at work were all on a low carb high fat diet and all raved about it, I thought it was a crock. Anyway, I come back from leave after Xmas and a guy I work with had lost 10kgs on this same ridiculous diet. He was like me, tried every diet under the sun, loads of excersise etc and just yoyo'd.

So I thought I'd give it a go.....I've lost 14kg, interestingly from my arms, legs and neck first which had never happened before. My Kelvlar bike pants look like baggy op-shop pants and my belt needs 8 inches cut off it.

I cut out all sugar, bread, pasta rice etc. I eat fried mushrooms, bacon and eggs for breakfast, I eat half a chicken or a kebab without the bread or similar for lunch, dinner is steak and vegies etc.

I call it the anti diet as it goes against everything I have ever thought was a perfect diet. Apparently it doesn't work for everyone but it has sure worked for me.

NB. I'm a short and stocky type, I have done a lot of weights etc over the years so have always been heavy. I have been under 100kgs once since I was 16.

[Spudz27]

The last diet I did was similar to yours. Breakfast was protein shake but with fresh fruits and good fats. Lunch was meat and rice with vege in pure butter, dinner was same. Every meal had to consist of 1Tbspn of good fats. I wasn't seeing the result on the scales, only dropped 5kg in 7wks but I was neglecting the muscle mass I was gaining. So I was getting thinner, but gaining muscle. In the end christmas came, went to a wedding over a weekend and now am asking my PT guy to help me again.

I am sure my poor 300cc bike would thank me for dropping 10kg at least and to not fit into a 3xl motorbike jacket sucks (although my current one is 2xl and fits fine)

I feel stupid as I did heaps of riding, so here I am squeezing into 2 and 3xl tops but my pants are 38-40.

[Ross 1]

In January I finished all the physio and workouts for the recovery of a knee op, so I could finally start getting fit again. Started boxing mid Jan. ( not boxercise ) have gone from 98kg down to 91kg and I am in the process of slightly altering my diet to gain more muscle. Seems to be working as I have gone up to 94kg mainly gained on the arms, back and chest. Cardio is improving as well and I can now do a full hours training with 5 x 2 minute rounds of sparring in the hour.

[Trevor 57]

87.8, the lowest I have been since the mid to late 1970's, **** I am old - LOL

[raised by monkeys]

Originally Posted by OzriderXR8

I've only just spotted this thread so forgive me if this has been discussed.

Guys at work were all on a low carb high fat diet and all raved about it, I thought it was a crock. Anyway, I come back from leave after Xmas and a guy I work with had lost 10kgs on this same ridiculous diet. He was like me, tried every diet under the sun, loads of excersise etc and just yoyo'd.

So I thought I'd give it a go.....I've lost 14kg, interestingly from my arms, legs and neck first which had never happened before. My Kelvlar bike pants look like baggy op-shop pants and my belt needs 8 inches cut off it.

I cut out all sugar, bread, pasta rice etc. I eat fried mushrooms, bacon and eggs for breakfast, I eat half a chicken or a kebab without the bread or similar for lunch, dinner is steak and vegies etc.

I call it the anti diet as it goes against everything I have ever thought was a perfect diet. Apparently it doesn't work for everyone but it has sure worked for me.

NB. I'm a short and stocky type, I have done a lot of weights etc over the years so have always been heavy. I have been under 100kgs once since I was 16.

Nice. Yes, high protein/fats are the way to go if you ask me. It still all comes down to calories in vs calories out but you will find most high carb and or calorie dense foods are refined foods.

Meat and veg, eggs bacon and mushrooms etc. I did my first weight cut down to about 12% bf was mainly eggs meat rice and veg. But I also watched my calories and approx 50% protein 30% fats 20% carbs

[XB GS 351 Coupe]

Looking at dropping a few more kg's before the end of the year, but very time poor at the moment and equipment poor with most of my gym equipment stored away and closest gym being 180km return trip.

At this time I also have too many other commitments to allocate a lot of time to training. I do realise that eating well does not take any longer, but I also want to train and maintain muscle mass, as I don't want to end up being weak due to not maintaining muscle and strength.

So have decided to do the following till I get my gym build.

Basic weight workout full body routine 3 times a week (Mon/Wed/Fri), workout takes about 30-45 minutes three time a week, and is done at home using a basic bench and a squat rack.

On Tue and Thur will be doing various functional conditioning sessions, using various props and exercises, ranging from farmers walks, sprint sessions, rower, cycling, sand bag carries, etc etc. for 15-30 minutes.

So I did some 'Sand Bag Carries' the other day using these:



20kg and 25kg, not a bad weight, was doing 50 metre carries with short rest breaks between carries, repeated till I was exhausted, great way for some conditioning and functional strength training. I felt every muscle fibre in my body the following few days.

Will see how that goes, diet consists of eating wholesome foods and minimising processed take away type stuff.

As time goes along I will probably drop the carbs slowly.

As I mentioned somewhere before we need protein and fat, we don't need carbs.

So planning to eat my fill of protein and fats and then carbs are there for entertainment purposes only

[Spudz27]

Well I am back at it. Except this time I have ditched the scales. The scales only make me depressed as unless I see weight loss I get ****ed off and lose focus. I know muscle weighs more than fat etc. In 3 weeks my arms have started to bulk up, I am doing weight I have never done before 40 reps of 40kg bench is bloody good for me, did the non assisted low row at 40kg plus the weight of the machine etc. I will use my clothes as my guideline. I know roughly what I weighed 2 months ago, so just before my wedding in oct I will weigh myself then and compare. However all my training is weights focused as my PT prefers it over cardio or interval, so expect I won't have dropped much but should have lost size arojnd waist etc.

[Yellow_Festiva]

I'm going to chime into this thread.

Lost 13kg in 5 weeks. Was 86kg, now 73kg and 170cm tall - 37 years old. If the BMI calculator is anything to go by I need to get to around 69-70kg to be at the upper limit of 'normal'.

BTW - last time I weighed 70kg was in my very early 20's..

So, how did I do it??? I did a little research and made up the below diet. I went 'cold turkey' and drastically cut my calorie intake to around 1000 calories a day.

Prior to that I had no problems downing 3000+ calories a day and surprised many by how I could 'maintain my weight' whilst feeding a seemingly bottomless pit!

Here is my diet:



To clarify a few things:

* Greek Yoghurt is the low fat type and bought in a large tub and portioned out,
* My coffee is white with 2 sugars,
* Microwave snack is any of the Weight Watchers or Aldi branded frozen meals,
* Mixed veggies are plain boiled with a little salt,
* Salad sanger is any 2 slices of bread or wrap + lettuce + tomato + carrot with margarine.
* My shake is my own concoction consisting of:
- 2 heaped table spoons of meal replacement shake powder (Fat blaster / Rapid Loss / Slim Right etc).
- 2 heaped teaspoons of LSA mix
- 2 heaps teaspoons of psyllium husks
- 250ml semi-skim milk and 100ml water
Drink fast then fill container with another 150ml water and rinse it out down your gob.

I just bought whatever powder was on special at the time.

I'm not a dietician and I know that the above diet is probably lacking nutritionally in many areas but the aim was to try and reduce intake whilst maintaining some sort of balance of what should be going into my mouth.

With this I also added a lot of exercise:

Morning routine: Pushups, squats, sit ups, calf raises (as many as I could do).

Evening routine: Jog around the block (1.1km) and keep track of time. Then have dinner and go for a 1-1.5hr walk.

On weekends I do a 3-5hr hike as well as a 1hr high intensity 'boot camp' style workout.

I estimated that my exercise regime burned around 600-800 calories alone and apparently I need around 1700 calories a day to 'function' so I was using much more than I was consuming.

NO beer, NO soft drink, NO fast food, NO chocolate, NO fruit juices.

The first week was excruciating - headaches, dizzy spells, nausea, lethargy and mass cravings.

After 2 weeks I was getting used to the reduced intake and no longer craved additional food.

After 3 weeks I had noticed that my jogging times had slowly dropped and the qty or morning exercise was going up.

After 4 weeks I needed to start buying / adjusting many of my clothes.

After 5 weeks I have realised that I now have a TON of $ left in my bank account

I have had several 'cheat meals' along the way and while my weight may spike up slightly the downward spiral is continuing. If you get invited out for a feed with mates or visit your parents you don't need to make it obvious that you are dieting, just watch portion size and pace yourself.

Drinking lots of water and getting to bed a little earlier is also doing wonders.

Will be stoked if I can get to 70kg in the next week or 2. Once I'm there I can continue to maintain my weight and start to eat a little more normally.

Hope that is of some use to others!

Jason