Thread: 4 month weight loss.

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.

Easy mac? Vanilla slice? 6 pieces of toast?

Alone that would be over 2000 calories.
Let me give you this for a thought. What did we eat when ths no factorys producing in mass with artifical this, artifical that?
What grows in the ground, is natural and healthy? Cut the junk out if your serious.

Originally Posted by Brad

So I plan on having a really hard 4 months and I want to lose all my fat and become very fit.

Yeah, what J said. Only eat whole foods, nothing refined. If it comes in a packet don't eat it. And start running, run every day to build up your fitness. Each day push yourself to run a little bit further & a little bit faster. Do body weight exercises, pull up's, dips, push ups, sit ups. You don't have to lift weights in a gym to get strong, you can lift anything. But remember to increase your effort every time you train, that means either making the weight heavier or doing more reps/sets. Pick up bales of hay (or bags of fertilizer) from the ground & press them over head. Flip tractor tyres over a measured distance, record your time & beat it every day. That kind of thing.

Good luck in the military, keep your head down :)

Thanks for the replies. Considering I don't want to diet as I'm still growing. How many calories should I eat a day?

Also what is a good substitute for my toast in the morning? toast and Vegemite without the butter?

Oh fucking lord...
Excuses are the only thing I see here..


So packaged shit makes you grow healthier??


Ok, take 10 minutes to think about what got you too this stage? Be honest with yourself. If you really want to cut up then be true to yourself, you're only kidding yourself.

Were not saying eat lesss and less. Make better choices than fucking EASY MAC!
Green leafys are calorie deficit. That means, you can eat them to your hearts content and not gain.
Im your age myself, and its 200% better than eating crap. You feel better mentally and physically. You feel full and fresh instead of eating empty foods.


May the force be with you. ^-^

Originally Posted by Brad

Also what is a good substitute for my toast in the morning? toast and Vegemite without the butter?

We all love a big breakfast!

Eggs(poached, scrambled, fried), bacon (don't go spastic), spinach fried, mushrooms, tomato

Mate that's a killer option. Is that "dieting" as you call it?

Originally Posted by Jaiman

Oh fucking lord...
Excuses are the only thing I see here..


So packaged shit makes you grow healthier??


Ok, take 10 minutes to think about what got you too this stage? Be honest with yourself. If you really want to cut up then be true to yourself, you're only kidding yourself.

Were not saying eat lesss and less. Make better choices than fucking EASY MAC!
Green leafys are calorie deficit. That means, you can eat them to your hearts content and not gain.
Im your age myself, and its 200% better than eating crap. You feel better mentally and physically. You feel full and fresh instead of eating empty foods.


May the force be with you. ^-^

Umm what the fuck? I'm not at all trying to make excuses. I know now as you pointed out before I'm eating to many calories.That's why I asked how many I should be eating? When I said "I don't want to diet considering I'm still growing" I didn't mean I still want to eat shit. I just want to lose the weight through exercise. I believe that different people need different calorie intakes, and I was just trying to give you as much information as I could.
So considering I am still doing a lot of growing and I will also be doing a lot of running and other exercises, how many calories should I be eating a day?

Originally Posted by Brad

Umm what the fuck? I'm not at all trying to make excuses. I know now as you pointed out before I'm eating to many calories.That's why I asked how many I should be eating? When I said "I don't want to diet considering I'm still growing" I didn't mean I still want to eat shit. I just want to lose the weight through exercise. I believe that different people need different calorie intakes, and I was just trying to give you as much information as I could.
So considering I am still doing a lot of growing and I will also be doing a lot of running and other exercises, how many calories should I be eating a day?

Mate, the only way you know how much cals you're burning is keeping a log of what you eat and the calories contained in them; also weigh yourself at the beginning of the week ... try to eat the same food everyday; make notes of your schedule and your daily activities - then weigh yourself at the end of the week.

I was listening to Dr Scott Connelly (Met-Rx founder) talk about calorie(s) and the landmark study done by the National Institute of Health.
Inherently our system of calories is flawed as the energy value of food is calculated by calorimeter in a lab and does NOT actually simulate actual human body processes.
Basically, the study concluded that the addition of just 60grams of whey (WPC) added to their of sedentary people while doing nothing to their original eating habits (they were in surplus), who did no exercise, still manage to lose weight.
While people who added 60 grams of carbs gained weight; it also showed that subjects who continued to add 60 grams of protein to their diets; even in the maintenance calorie range continued to lose weight and add muscle.

I will add the link later if you are interested.

Originally Posted by Gook

Mate, the only way you know how much cals you're burning is keeping a log of what you eat and the calories contained in them; also weigh yourself at the beginning of the week ... try to eat the same food everyday; make notes of your schedule and your daily activities - then weigh yourself at the end of the week.

I was listening to Dr Scott Connelly (Met-Rx founder) talk about calorie(s) and the landmark study done by the National Institute of Health.
Inherently our system of calories is flawed as the energy value of food is calculated by calorimeter in a lab and does actually simulate actual human body processes.
Basically, the study concluded that the addition of just 60grams of whey (WPC) added to their of sedentary people while doing nothing to their original eating habits (they were in surplus), who did no exercise, still manage to lose weight.
While people who added 60 grams of carbs gained weight; it also showed that subjects who continued to add 60 grams of protein to their diets; even in the maintenance calorie range continued to lose weight and add muscle.

I will add the link later if you are interested.

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?

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?

Whole fresh foods vs. flour and yeast with shitloads of sodium(vegimite)

Now onto lunch.
Seeing were not going extreme, lets get a salad roll with lean meat going.

Really, use your imagination of what's good and what's not.

Alsooo, take a look at Fadi's lose fat, maintain muslce. Moreso at the burpee post. Great way to keep you burning after your workout and speed things up. Combining the two will be bulletproof

Originally Posted by Brad

is it better then vegemite on toast?

In one word...yes....if you want to eat bread you need to find something like Burgen...really grainy bread....not white bread...

You will find a lot of people on here don't eat bread.

Check out some of the logs on here and see what others are eating.

Jaiman....loose the attitude....it's not helpful to Brad who's new.....you used to be an annoying twat when you first joined too....

Ok, cheers.

Originally Posted by soriminah

Jaiman....loose the attitude....it's not helpful to Brad who's new.....you used to be an annoying twat when you first joined too....

hahahaha Jaiman got

just use a bit of common sense with what you eating mate.

high protein foods, try and cut out the artificial stuff and you'll be fine. Omelettes are great start to the day, as are oats.

As for getting fit. Run run run and run and when you sick to death of running........................go for a run. As Tranquilo always try and beat your last time. You wanna be covering 3kms easily (in fact for a rilfleman id say you want to be covering 10kms easily).

Also go for a run in stuff your not comfortable in. A jacket and long pants when its already warm anyway, try and mould your training around wht you are going to do when you join up.

Also push ups, burpees, sit ups.