| Weight plateu . Gym advice 19:46 - Feb 10 with 2449 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 556 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 499 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 490 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 475 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 462 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 460 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 450 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 426 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 412 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 410 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 391 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 387 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 386 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 350 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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| Weight plateu . Gym advice on 19:16 - Feb 11 with 316 views | armchaircritic59 |
That is some achievement. Congratulations. If I lost that much, I would look like a toothpick! | | | |
| Weight plateu . Gym advice on 06:28 - Feb 12 with 244 views | Blue_Heath |
Incredible effort mate, well done. I've lost 1.5 since the summer (had XMAS/NYE off) but like you it's the gut that's the issue. Will refer to that youtube vid and see if that gives me any pointers. | |
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| Weight plateu . Gym advice on 06:32 - Feb 12 with 242 views | Blue_Heath |
| 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? |
Buy in bulk packs and add lots of eggs to your meals. I've been on 6 eggs a day, 2 with each meal. | |
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| Weight plateu . Gym advice on 13:41 - Feb 12 with 219 views | MarkTWTD |
| Weight plateu . Gym advice on 20:04 - Feb 10 by NewcyBlue |
I’ve got a 10kg weight vest at home.
Ended up buying one to use on the ship in Singapore.
Just using that and a calorie deficit I dropped 6kg in January.
There’s some research behind the use of a weight vest that basically says it causes your body to think it’s heavier than it is, and it reacts accordingly.
Increase your weight training to 3 sessions a week, push pull legs is my preferred split, it lets me get in and out of the gym in about 75 minutes.
Carb cycling is also something I use, carbs on heavy training days and low carb on rest days.
Theres also the incline treadmill walk, 3.2mph at 12 incline for 30 minutes. It is surprisingly effective.
Feel free to send me a message and I can send you the excel sheet I made for MarkTWTD who dropped a significant amount of bodyweight and got in the best shape of his life. |
As I was mentioned I feel duty bound to comment.
Yep, NewcyBlue really helped me when I started about 2.5 years ago. I dropped 40kg (6.5st) in about 7 months.
I have a personal trainer and nutritionist coaching me on the next phase of my fitness journey. Literally going from strength to strength.
6 days a week in the gym - 4 days are weight training on upper/leg splits with high incline fast pace treadmill to finish, 1 day is abs/core and cardio and 1 day is pure cardio.
Nutrition comprises of two plans. One for training days (those with weight training) and one for rest days. Higher carbs and high protein (230g) on training days with carbs loaded ahead of training. Lower carbs and less protein (175g) on rest days.
Key to fat loss is a calorie deficit. That's also the key to weight loss. "Ah, surely they are they same?" you ask. If you just cut calories without focusing on nutrition you'll lose weight, but muscle as well as fat. You need the protein and weight training to minimise muscle loss.
Ken's spreadsheet is a great tool for you to workout your deficit calories and macros (protein, carbs and fat).
I did blog about my first year or so, about the food I was eating, etc etc as I was preparing for the Great North Run (21K half marathon) which I ran alongside my first personal trainer Matty and NewcyBlue/Ken in September 2024.
https://www.gnr2024.co.uk |  | | |
| Weight plateu . Gym advice on 14:34 - Feb 12 with 204 views | MarkTWTD |
| 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 |
On subject of protein powders...
I echo Newcy with a thumbs up for Protein Works. In the jelly's I tended to use the Clear Whey Isolate.
I have had no issues with Whey (isolate or otherwise) from MyProtein or Applied Nutrition (if you want a 20% discount code - CAROLWEST - will give you 20% off Applied Nutrition) That's my current coach :-)
In terms of how people manage to get the high protein without loading up the calories... whey isolate is a very good method, but only in conjunction with a BALANCED meal plan. You need your carbs and fats as well! A 30g scoop of isolate will give you around 25g protein in just under 100 cals.
My training day nutrition includes:
Meal #1
Super greens, glutamine and collagen
2 eggs scrambled with extra egg white and spinach
Overnight oats with raspberries
30g Whey isolate
Meal #2 (2 hours before training)
Turkey, sweet potato and mixed veg
Pre Workout (1 hour before training)
2 rice cakes with s15g strawberry jam
30g Whey isolate
Post Workout
20g Granola
30g Whey isolate
220g Skyr yoghurt
Meal #3
Rump steak
Green beans
That comes out at around 1650 Cals, 230g Protein, 120g Carbs, 40g Fat | | | |
| Weight plateu . Gym advice on 15:31 - Feb 12 with 169 views | Kropotkin123 |
I don't have any advice. Just popping up to say good job, stick at it, it isn't a linear path. |  |
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