Thread: 4 month weight loss.

oh BTW, as Beeman was just telling someone else.....check out 'Nutrition with Milos'....I think it's in the nutrition section....but go through that section and see whats there.

My apoligies to Brad for the attitude, it wasn't my intention but it came out like that.

Also to soriminiah for being an annoying twat. (No smartass)

Originally Posted by Brad

Thanks the link would be great.
Today for breakfast I had 2 eggs and 4 egg whites, 1 and a half rashers of bacon, a handful of diced mushrooms, and a quarter of a cup of milk. I mixed it all together and made scrambled eggs. It was great and I will have no problem eating that for breakfast everyday, but is it better then vegemite on toast?

HMR Radio

The one you want is on 23rd of Feb .... let the program finish loading, then go to the final 20-30 mins of the program.

It's great stuff.

BMR calculator only gives you a rough idea of how much cals you use a day; like I said earlier, the only way you know how much cals you are REALLY using is by keeping a log etc etc and weighing yourself weekly. If you lose weight, then you have a rough idea of what you can eat and what level of activity is needed to lose.

Most important thing I need to stress. BE PATIENT and all the best with your endeavours. =)

Originally Posted by Brad

Hey guys, I'm new. My names Brad. In late July I'm off to the army where I will train to become a rifleman then hopefully a sniper somewhere down the track. for the past 6 years I've been putting on weight very very slowly. But after 6 years of slowly putting on wieght I'm now a bit flabby. I'm 18 years old, 6ft tall (and growing fast), and I weigh 90 kilos. I currently have a 4 month wait until the army and am also unemployed. So I plan on having a really hard 4 months and I want to lose all my fat and become very fit.
I don't have access to a gym and would rather not have to go to one (I live in the country). I also eat a lot, I consider myself very thin considering how much I stuff in my gob. Today was an ordinary day for me considering what I ate so I might as well use it as an example. I woke up at 9:00 am and ate 6 pieces of toast with Vegemite 1 banana and 1 kiwi fruit, I then ate 2 packs of easy mac at 11:00 am, at 3:00 pm I ate a boiled egg and then had another one in a sandwich, at 3:30 I had a foot long chicken teryaki sub with every salad that subway serve, at 6:00 pm I ate a huge bowl of rice with butter chicken, at 7:00 I had a vanilla slice, at 7:50 I had a huge bowl of leek soup (close to 1000ml of soup). also throughout the day I drank a bit over 6L of water. I really do not want to cut down with my food I really just want to know what I can do to lose all my fat and get very fit. I am free to train everyday but I just find myself not knowing what to do. I'm going to be taking a photo of myself every week until I leave so you guys can see my journey. I am just wondering if anyone has any idea on what exercises I should be doing. If you don't want to help me that's fine and I do understand, but please don't flame.
cheers Brad.

Firstly welcome to SM Brad,

So you've got 4 months to lose the BF? You could lose about 2-4kgs a month if done right.

The secret to losing the bodyfat in simpler terms is to eat less and to exercise "continously"

I aint going to tell you to change your meals dramatically, but perhaps to drop a meal or lessen whats in that particular meal. Only cause giving a new comer to many changes can cause a breakdown and make the experience, much a harder approach.

So heres your diet atm:

9:00 am and ate 6 pieces of toast with Vegemite 1 banana and 1 kiwi fruit
11:00 am 2 packs of easy mac
3:00 pm I ate a boiled egg and then had another one in a sandwich
3:30 pm I had a foot long chicken teryaki sub with every salad that subway serve
6:00 pm I ate a huge bowl of rice with butter chicken
7:00 pm I had a vanilla slice
7:50 pm I had a huge bowl of leek soup (close to 1000ml of soup).

I want you to weigh yourself in the morning (before any kind of meal/drink, after going to the toilet) and post up your weight, then next week the same time and process, post up your weight and see if your gaining or losing.

Now if your gaining weight drop something from a meal or a meal itself and see what happens the next week. If you seem to still gain weight repeat the process till you maintain a loss of 500g-1kg per week.

I'm not going to feed you information you may not understand so were going to take it nice and slow.

Once you've maintain the fat loss we can start changing meals to similiar caloric based meals, but in a healthier option.

Remember keep the dieting, training consistent and youll see results.

thanks for you help SeeZ, I had a very hard day with excercise today (for me this was hard :P). I went for a 2km walk and a 5km run, also a 12km ride. And I did my push up and sit up program reccomended by the DFR as well.
Todays diet was,
9:00 2 eggs 4 egg whites 1 and a half rashers of bacon, a handful of diced mushrooms and a quarter of a cup of milk. (scrambled eggs)
1:00 200 grams of atlantic salmon steamed.
2:00 1 hotcross bun (it's Easter)
2:15 a few sticks of celery as I was very hungry
3:00 about 500 grams of porridge, with a teaspoon of honey. Will the honey hurt?
8:00 was a steamed chicken pasta with an olive oil dressing and lots of things like sundried tamatoes and olives etc. Around 350 grams.
And I am about to boil a few eggs which will be my last meal. Is this to much or to little? Is there any types of foods that I could replace? Sorry in advance for the nooby Q's.
Brad.

gee 500grams of porridge you sure thats right mate. id be eating that for a week.

Yeah that's right. That is including milk though.

Originally Posted by Brad

Yeah that's right. That is including milk though.

For foods that include a combination of ingredients, it would help to give the exact breakdown of the ingredients.

For example, your porridge (total weight : 500gr) : 250grams of oats, 250 grams of milk.

Oh.... by the way 500 grams of porridge, is a lot - whether it contains milk or not.

When I was around the 90kg I would only eat around 100 - 150 grams of oats max.

I believe portion control will greatly help you mate.

I've gained access to an exercise bike. The bike has 8 levels of resistance. I can ride for 1 hour and 30 mins on level 8. And can ride for around 4 hours on level 1 (spinning). What is going to burn the most calories?

HIIT will burn more than both.

But running 1km and walking 1km burn the same amount of calories.

Try interval training on the bike, so you burn afterwards aswell, instead of during.

HIIT?
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