| Weight plateu . Gym advice 19:46 - Feb 10 with 1612 views | FrimleyBlue |
Hi all
Mentioned previously ive lost 9.5 stone. But going through a really tough stage where I can physically feel and see my legs.arms etc toning but having issues getting rid of the belly fat. BTW I was an incredibly fat fker so theres still plenty to lose but just cant seem to shift it
Doing 2 x 30 min PT weight training sessions
Walking etc.
Food side of things all good
But guess question.. do I just keep doing what im doing and eventually the body will start concentrating on the belly or do I need to do some specific cardio around my weight training PTs.
Thanks all. |  |
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| Weight plateu . Gym advice on 11:27 - Feb 11 with 231 views | JackNorthStand |
| Weight plateu . Gym advice on 09:35 - Feb 11 by GavTWTD |
You've done extremely well. Kudos.
I need to lose 6st to get a healthy BMI. I used mounjaro and it's given me a start and I've lost 2st. I've dumped that as it stopped working and now got a personal trainer also.
It's really down to your PT I'd say. It's their job to advise. I would have thought a mix of cardio and weight training rather than just weight training, but I don't know about these things. Maybe add swimming or other exercise. |
BMI is very vague, would recommend only use this as a rough guide only and consider other factors such as body type, muscle mass, fat percentage, genetics |  | | |
| Weight plateu . Gym advice on 13:48 - Feb 11 with 174 views | mutters |
It's a fantastic spreadsheet, you shared it a while ago, but have recently jumped back into fitness after eating too much cheese at Christmas.
I managed to lose 20kgs, but have put almost half of it back on after I reverted to old habits.
One thing i have struggled with is how on earth do you get to nearly 200g of protein per day without breaking the bank? I've got protein powder already included and tried various sources (lentils, tofu, chicken/meat), but is there an obvious addition I am missing? |  |
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| Weight plateu . Gym advice on 13:57 - Feb 11 with 166 views | ThatMuhrenCross |
First of all, you need to understand it's not a linear journey. Sometimes the weight comes off quickly, sometimes it slows down. The important thing is to keep showing up and look at it as a lifestyle change and not a short-term fix.
Beyond that, the key non-negotiables are as follows:
1) Eat in a calorie deficit
2) Move more
3) Get enough protein
4) Get enough sleep
A handy tool I use to know how many calories I should be consuming is this:
https://tdeecalculator.net/
I track every food I eat down to the gram on MyFitnessPal. Count everything - the oil you cook with, what you drink, seasoning, etc... it all adds up. This is absolutely vital and avoids the pitfalls of hidden calories.
Another thing I do that is good for overall health, but not essential for fat loss, is to eat real, whole foods. My main protein sources are meat, fish, eggs, yogurt, beans, milk. Shakes are useful, but can't be relied on all the time. |  |
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| Weight plateu . Gym advice on 14:15 - Feb 11 with 151 views | hype313 |
9.5st is a fabulous achievement.
I need to lose weight, was 18st5 and now 15st, I bought myself a Kettlebell and in September last year started doing 30 minute kettlebell workouts 3 times a week. You can find loads of really good workouts on youtube and I found Kettlebells quite enjoyable as it was doing different things constantly.
Eating far more protein really helped too, not saying cut out carbs completely, but having protein as your staple really helps hunger pangs.
Greek yoghurt is your friend, throw Blueberries, Raspberry's, Peanut Butter in and you are stuffed (ideally 5% and not Greek style).
All these things accelerated my weight loss.
And to boot, doing Kettlebells has transformed my movement, no more aches and pains and lethargy.
Good Luck! |  |
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| Weight plateu . Gym advice on 14:32 - Feb 11 with 137 views | NewcyBlue |
| Weight plateu . Gym advice on 13:48 - Feb 11 by mutters |
It's a fantastic spreadsheet, you shared it a while ago, but have recently jumped back into fitness after eating too much cheese at Christmas.
I managed to lose 20kgs, but have put almost half of it back on after I reverted to old habits.
One thing i have struggled with is how on earth do you get to nearly 200g of protein per day without breaking the bank? I've got protein powder already included and tried various sources (lentils, tofu, chicken/meat), but is there an obvious addition I am missing? |
I was getting to 190g of protein for about 1400 calories.
Breakfast
Free range egg 52g
Smoked bacon medallion x2
Liquid egg white 101g
190 calories 29.5g protein
Lunch
Fage 0% Greek yoghurt 148g
Protein powder 30g (mixed into Fage)
Chicken Mince 165g
Warburtons Protein Pitta x1
Asda cheesy slice (cheap plastic cheese slice) x1
HP Honey BBQ sauce 12g
594 calories 78.4g protein
Dinner
Fage 0% Greek yoghurt 148g
Protein powder 33g (mixed into Fage)
Chicken Mince 163g
Warburtons Protein Pitta x1
530 calories 76.8g protein
Total
1314 calories 184.6g protein
I generally ate that every day for most of January, the chicken mince was season with whatever I fancied but usually cayenne pepper, crushed chilli flakes, paprika. Then made into a smashed burger patty to fit into the pitta.
Boring? Yes. Tasty? Yes. Did it work? Damn right.
Protein powder used was either Podium or Per4m.
Another protein packed recipe is
1 sachet of sugar free jelly crystals
250ml boiling water
450g of Fage 0%
1 scoop of MyProtein Vimto clear whey
Make up the jelly crystals with boiling water, the add the protein and mix, then add the Fage and mix. Pour into a container and leave in the fridge to set.
You get a high protein panna cotta. Delicious. The whole thing is 340 calories for 68.1g of protein. It’s a massive amount of food that will fill you up. [Post edited 11 Feb 14:34]
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| Weight plateu . Gym advice on 14:33 - Feb 11 with 135 views | hype313 |
| Weight plateu . Gym advice on 14:32 - Feb 11 by NewcyBlue |
I was getting to 190g of protein for about 1400 calories.
Breakfast
Free range egg 52g
Smoked bacon medallion x2
Liquid egg white 101g
190 calories 29.5g protein
Lunch
Fage 0% Greek yoghurt 148g
Protein powder 30g (mixed into Fage)
Chicken Mince 165g
Warburtons Protein Pitta x1
Asda cheesy slice (cheap plastic cheese slice) x1
HP Honey BBQ sauce 12g
594 calories 78.4g protein
Dinner
Fage 0% Greek yoghurt 148g
Protein powder 33g (mixed into Fage)
Chicken Mince 163g
Warburtons Protein Pitta x1
530 calories 76.8g protein
Total
1314 calories 184.6g protein
I generally ate that every day for most of January, the chicken mince was season with whatever I fancied but usually cayenne pepper, crushed chilli flakes, paprika. Then made into a smashed burger patty to fit into the pitta.
Boring? Yes. Tasty? Yes. Did it work? Damn right.
Protein powder used was either Podium or Per4m.
Another protein packed recipe is
1 sachet of sugar free jelly crystals
250ml boiling water
450g of Fage 0%
1 scoop of MyProtein Vimto clear whey
Make up the jelly crystals with boiling water, the add the protein and mix, then add the Fage and mix. Pour into a container and leave in the fridge to set.
You get a high protein panna cotta. Delicious. The whole thing is 340 calories for 68.1g of protein. It’s a massive amount of food that will fill you up. [Post edited 11 Feb 14:34]
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I found Whey Protein gave me the worst ten bob bits known to man. | |
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| Weight plateu . Gym advice on 14:45 - Feb 11 with 125 views | NewcyBlue |
| Weight plateu . Gym advice on 14:33 - Feb 11 by hype313 |
I found Whey Protein gave me the worst ten bob bits known to man. |
Whey protein concentrate? It has higher lactose in it and can be known for stomach issues.
Whey protein isolate is more of a hydrolysed protein and is easier on the stomach.
Alternative sources like pea protein isolate, casein, hemp, etc.
It could also be using a cheaper quality protein powder.
I find brands like Optimum Nutrition, The Protein Works, Podium, Per4m are good quality.
It’s a case of experimenting and finding what works for you really.
On the meal plan I used, my farts actually improved much to the delight of my Mrs. Less frequent, less smelly. | |
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| Weight plateu . Gym advice on 15:01 - Feb 11 with 101 views | hype313 |
| Weight plateu . Gym advice on 14:45 - Feb 11 by NewcyBlue |
Whey protein concentrate? It has higher lactose in it and can be known for stomach issues.
Whey protein isolate is more of a hydrolysed protein and is easier on the stomach.
Alternative sources like pea protein isolate, casein, hemp, etc.
It could also be using a cheaper quality protein powder.
I find brands like Optimum Nutrition, The Protein Works, Podium, Per4m are good quality.
It’s a case of experimenting and finding what works for you really.
On the meal plan I used, my farts actually improved much to the delight of my Mrs. Less frequent, less smelly. |
Cheers, I bought MyProtein Impact Whey Powder, however when I used it years ago, can't remember what brand, that also gave me the sh1ts.
I might try Ancient and Brave | |
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| Weight plateu . Gym advice on 15:04 - Feb 11 with 87 views | NewcyBlue |
| Weight plateu . Gym advice on 15:01 - Feb 11 by hype313 |
Cheers, I bought MyProtein Impact Whey Powder, however when I used it years ago, can't remember what brand, that also gave me the sh1ts.
I might try Ancient and Brave |
Most companies do sample sachets, go to your local supplement shop and buy a variety.
Well worth trying Whey Isolate too. | |
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| Weight plateu . Gym advice on 15:04 - Feb 11 with 85 views | mutters |
| Weight plateu . Gym advice on 14:32 - Feb 11 by NewcyBlue |
I was getting to 190g of protein for about 1400 calories.
Breakfast
Free range egg 52g
Smoked bacon medallion x2
Liquid egg white 101g
190 calories 29.5g protein
Lunch
Fage 0% Greek yoghurt 148g
Protein powder 30g (mixed into Fage)
Chicken Mince 165g
Warburtons Protein Pitta x1
Asda cheesy slice (cheap plastic cheese slice) x1
HP Honey BBQ sauce 12g
594 calories 78.4g protein
Dinner
Fage 0% Greek yoghurt 148g
Protein powder 33g (mixed into Fage)
Chicken Mince 163g
Warburtons Protein Pitta x1
530 calories 76.8g protein
Total
1314 calories 184.6g protein
I generally ate that every day for most of January, the chicken mince was season with whatever I fancied but usually cayenne pepper, crushed chilli flakes, paprika. Then made into a smashed burger patty to fit into the pitta.
Boring? Yes. Tasty? Yes. Did it work? Damn right.
Protein powder used was either Podium or Per4m.
Another protein packed recipe is
1 sachet of sugar free jelly crystals
250ml boiling water
450g of Fage 0%
1 scoop of MyProtein Vimto clear whey
Make up the jelly crystals with boiling water, the add the protein and mix, then add the Fage and mix. Pour into a container and leave in the fridge to set.
You get a high protein panna cotta. Delicious. The whole thing is 340 calories for 68.1g of protein. It’s a massive amount of food that will fill you up. [Post edited 11 Feb 14:34]
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Thank you for that response, truly fantastic stuff. i wasnt expecting such a detailed one, maybe just a couple of pointers.
The best I've managed recently is about 1850 cals with 140ish grams of protein. Struggling to get below that with calories, but probably need to rejig my diet more. Have been trying to avoid too much of the same stuff each meal, maybe I am just overcomplicating it.
Also i've only ever considered having one lot of protein powder per day, rather than using it multiple times. Never really considered chicken mince, chicken breasts yes al the time, but I have tended to go towards the beef mince side of things. The macros look similar, so was it a taste thing for you, or am I missing something?
Jelly - excellent thought, will definitely look into that.
Overall, some cracking ideas/thoughts here. Genuinely, thank you for your input. | |
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| Weight plateu . Gym advice on 15:12 - Feb 11 with 66 views | GavTWTD |
| Weight plateu . Gym advice on 14:32 - Feb 11 by NewcyBlue |
I was getting to 190g of protein for about 1400 calories.
Breakfast
Free range egg 52g
Smoked bacon medallion x2
Liquid egg white 101g
190 calories 29.5g protein
Lunch
Fage 0% Greek yoghurt 148g
Protein powder 30g (mixed into Fage)
Chicken Mince 165g
Warburtons Protein Pitta x1
Asda cheesy slice (cheap plastic cheese slice) x1
HP Honey BBQ sauce 12g
594 calories 78.4g protein
Dinner
Fage 0% Greek yoghurt 148g
Protein powder 33g (mixed into Fage)
Chicken Mince 163g
Warburtons Protein Pitta x1
530 calories 76.8g protein
Total
1314 calories 184.6g protein
I generally ate that every day for most of January, the chicken mince was season with whatever I fancied but usually cayenne pepper, crushed chilli flakes, paprika. Then made into a smashed burger patty to fit into the pitta.
Boring? Yes. Tasty? Yes. Did it work? Damn right.
Protein powder used was either Podium or Per4m.
Another protein packed recipe is
1 sachet of sugar free jelly crystals
250ml boiling water
450g of Fage 0%
1 scoop of MyProtein Vimto clear whey
Make up the jelly crystals with boiling water, the add the protein and mix, then add the Fage and mix. Pour into a container and leave in the fridge to set.
You get a high protein panna cotta. Delicious. The whole thing is 340 calories for 68.1g of protein. It’s a massive amount of food that will fill you up. [Post edited 11 Feb 14:34]
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Can I just add that Fage greek yoghurt is amazing with raspberries especially. Recently discovered (as it's now on my meal plan) I drool just thinking about it. |  |
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| Weight plateu . Gym advice on 15:22 - Feb 11 with 62 views | NewcyBlue |
| Weight plateu . Gym advice on 15:04 - Feb 11 by mutters |
Thank you for that response, truly fantastic stuff. i wasnt expecting such a detailed one, maybe just a couple of pointers.
The best I've managed recently is about 1850 cals with 140ish grams of protein. Struggling to get below that with calories, but probably need to rejig my diet more. Have been trying to avoid too much of the same stuff each meal, maybe I am just overcomplicating it.
Also i've only ever considered having one lot of protein powder per day, rather than using it multiple times. Never really considered chicken mince, chicken breasts yes al the time, but I have tended to go towards the beef mince side of things. The macros look similar, so was it a taste thing for you, or am I missing something?
Jelly - excellent thought, will definitely look into that.
Overall, some cracking ideas/thoughts here. Genuinely, thank you for your input. |
Yeah it was mostly a taste thing.
500g of chicken mince is £2.49 at Tesco too.
I use nutracheck to log my food.
For me it’s easier to have zero choice. Just some chicken patties ready to go.
If you want variety, then I would say find 3 or 4 meals and rotate them. Make it simple. Batch cook them or batch prepare them so you can cook them easily.
High volume foods like the protein panna cotta fill you up and are low calorie.
A rule of thumb is whatever amount of calories your meal is, 10% of that number should be the number of grams of protein it is.
500 calories, 50g of protein for example. If you can get exceed that then it’s even better. Do anything to exceed it. | |
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| Weight plateu . Gym advice on 15:25 - Feb 11 with 61 views | NewcyBlue |
| Weight plateu . Gym advice on 15:12 - Feb 11 by GavTWTD |
Can I just add that Fage greek yoghurt is amazing with raspberries especially. Recently discovered (as it's now on my meal plan) I drool just thinking about it. |
Agreed, with some form of chocolate protein powder mixed in and you’ve got a hell of a pudding or snack!
Glad you’re doing well Gav! If I can help or you need anything send me a message. You’re doing great! | |
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| Weight plateu . Gym advice on 16:23 - Feb 11 with 26 views | Radlett_blue |
While you say your food intake is now good (much easier to reduce calories in than burn off calories) I'm wondering if you like sugary, carbonated drinks?
Just a guess - if you do, I would try to reduce or eliminate them. |  |
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