AFF Weight Gain/Loss Program

[AU Mont]

i would much rather boxing as a good cardio and all rounder sesh than karate

[MWTB]

Where is everyone from 4 or 5 pages back? Hopefully you're all still going string and haven't lost motivation!

[pundit]

Mine is stronger than ever at the moment! Hoping that it stays that way!

[MWTB]

Looks like the plateau is still kicking my *** and is really getting my motivation down. Starting a keto (ketogenic) diet next week to try and **** it off!

[pundit]

Like I said to ya before mate, wrap a tape measure around yaself and see what it does... From what I have been reading a way to try and come out of a plateau is to shock your body.

[MWTB]

Getting drunk for the last time for at least a month or two, maybe three tonight. If I'm still alive tomorrow, it is day #1 of my keto diet. Goodbye occasional can of V, sushi, pasta or sandwich, hopefully hello mad gains (losses) every week.

[Resurrection]

Height: 180cm
Weight: 89kg

BMI: 27.47
http://en.wikipedia.org/wiki/Body_mass_index

Need to be max 80kg.

[MWTB]

Ending day 3 of keto diet. Still not in ketogenesis yet but apparently it is expected to be reached in 4-7 days. Got myself some keto-stix to gauge. Hopefully this works for me, I'm really hating this plateau.

[Rev28K]

Keto diet? Is that deliberately loading up your body so that it goes out of whack and produces ketones? Man that sounds a bit risky - Diabetics have it pounded in to their heads that long term high ketones lead to complications and organ failure. You must really have to hammer your body/diet to trick it in to doing this.


My BMI = 26. If I took up jogging again I'd prob drop 4kg and get it back under a BMI of 25, I don't care enough ATM to do this. The plan is this year I'm going to get a bit more flexibility as I'm pretty shocking and I won't improve with age if I don't start working on it. Overall I'm fitter than I was 10 years ago and have a good resting heart beat.

[MWTB]

Originally Posted by Rev28K

Keto diet? Is that deliberately loading up your body so that it goes out of whack and produces ketones? Man that sounds a bit risky - Diabetics have it pounded in to their heads that long term high ketones lead to complications and organ failure. You must really have to hammer your body/diet to trick it in to doing this.

Not loading up, you're restricting sugar and carb intake to almost nil on carbs and nil on sugar. It's a pretty safe diet to practice, doctors prescribe it to epileptics as a treatment. It makes your body stop burning glucose as energy and forces it to burn fat. I'll be cycling it for a month and see how I go.

[MWTB]

If anyone here has tumblr, consider following my blog about my fitness journey. I made it tonight after some friends suggested I do so, they thought it might help others.

http://mwtbsfitnessjourney.tumblr.co...e-bit-about-me

[MWTB]

Down to 116.8kg down from 142.6kg in mid October last year, still going strong. Anyone else still going or am I here by myself!?

[XR6_661]

Good stuff man! Keep it up.

I'm more active in the 'Do you even lift' thread in the sports bar, hence why I haven't updated anything in here!

[MWTB]

Originally Posted by XR6_661

Good stuff man! Keep it up.

I'm more active in the 'Do you even lift' thread in the sports bar, hence why I haven't updated anything in here!

Ahh fair enough mate. I've started lifting a lot recently which is helping the weight come off while adding muscle. Here's my most recent progress shot. Love handles are almost completely gone.

Ignore my stupid pose, I was taking a sarcastic photo fangirling my mates band whose singlet I am wearing. Very pleased with my progress. Keen to drop these next 15-20kgs and hit my target!

[pundit]

here is a before and after.. well not exactly right before but the only photos I could find on facebook from before I started working out...



Should be on 100 by the end of the month... had 2 1/2 - 3 weeks away from the gym and went from 107 to 109 but **** happens, 106.2 at the moment.

[pundit]

Had PT today, came on at 102.5 so a 20kg loss from when I started late November last year. Waist is 112cm from 125/127cm aswell. My trainer thinks I can crack under the hundy in the next week I think so too Just need to must myself like there is no tomorrow.

[dexter69]

mate I have been working for 1 month on my weight. started out in early jan at 140 now down to 127 ish. feel much better too.

[MWTB]

Originally Posted by dexter69

mate I have been working for 1 month on my weight. started out in early jan at 140 now down to 127 ish. feel much better too.

Wait you lost 13kg in one month? That's way too much man, you're losing muscle as well as fat!

[Spudz27]

Well after years and years of abusing my body with junk and no exercise and constantly being told I was risking death due to my already complicated heart condition, 5wks ago I woke up and said **** it, I need to do something. So with that I bgan to walk 1km up hill each day progressing more and more to now where I am doing 3km a day. After my 3km walk I come home and do 50 sit ups, and I use a 10kg dumbell just to start toning my flabby arms. In the last 5wks I also go to the gym once a week and do 4.5km on treadmill at 5km/h and 4" grade. I then go and do some lat pull downs, push ups and then hit the bike where I go 10 mins at a time on level 10 and keep a steady 85rpm. Surprisingly my heart is coping so far and saw my specialist on Friday and there has been no change since my last visit, so it is obviously coping, today I mixed jogging into my 3km walk (That was maybe pushing it). In 5wks I have dropped 11-14kg and have gone from a 4xl to a 2xl shirt which I celebrated by finally buying surf clothes again lol. I am now just below 100kg and as I am 178cm tall, I am looking to drop to 85kg as I want a bit of muscle on my body. It feels awesome because everyone I know notices just how good I am looking again etc and I have stamina I never used to have. I do have to be real careful but due to my heart, but we are getting there.

Food wise I am still sneaking in junk lol, but for the most part breakfast is an egg either poached or scrambled (no milk) with baby spinach on brown toast. Lunch is usually Tuna and salad on soy and lindseed bread (love the stuff) dinner tends to be pretty normal, but if I can avoid the high carb stuff I try to. I was even surprised as I was really busy this weekend and did not get time to exercise and I was eating poorly and I felt so bad about it lol.

[turbodewd]

Hmm, well Ive just happened across this thread so Ill to pass on some brain knowledge.

Firstly, Ive seen 3 recent docos on BBC's Horizon program which were amazing. They show that intensity of exercise is FAR more important than quantity. If you are into downloading TV shows track down:

""BBC Horizon The Truth About Exercise" - blew my mind
"BBC Horizon The Truth About Fat"
"BBC Horizon Eat, Fast and Live Longer"

My general thoughts - treadmills are an utter waste of time.
Skipping rope is awesome
Eliminate as much soft drink as u can from your eatings
Stop eating so much, we eat too much these days, it takes discipline.

5 min of intense exercise is more valuable than an hour of moderate/mild.

AFter seeing these 3 docos above Ive lost 3 stubborn kg from just a bit of high intensity exercise and more disciplined eating. Its only taken a few weeks and hasnt been hard to do at all. Ive just eliminated most soft drink, most snacks and trained myself not to each as much. we just eat too much these days, we are too wealthy and food is too cheap (and sugary and salty). And we shouldnt eat so much meat.

[DJR David]

Originally Posted by turbodewd

Hmm, well Ive just happened across this thread so Ill to pass on some brain knowledge.

Firstly, Ive seen 3 recent docos on BBC's Horizon program which were amazing. They show that intensity of exercise is FAR more important than quantity. If you are into downloading TV shows track down:

""BBC Horizon The Truth About Exercise" - blew my mind
"BBC Horizon The Truth About Fat"
"BBC Horizon Eat, Fast and Live Longer"

My general thoughts - treadmills are an utter waste of time.
Skipping rope is awesome
Eliminate as much soft drink as u can from your eatings
Stop eating so much, we eat too much these days, it takes discipline.

5 min of intense exercise is more valuable than an hour of moderate/mild.

AFter seeing these 3 docos above Ive lost 3 stubborn kg from just a bit of high intensity exercise and more disciplined eating. Its only taken a few weeks and hasnt been hard to do at all. Ive just eliminated most soft drink, most snacks and trained myself not to each as much. we just eat too much these days, we are too wealthy and food is too cheap (and sugary and salty). And we shouldnt eat so much meat.

Thanks for that, will watch them this weekend!

[MWTB]

Good work guys! My biggest tips I can give you (I've lost almost 30kg now) is to limit sugar to 0 if possible, it's actually SO bad for you. When you eat sugar, your blood sugar goes BOOF straight up and then your insulin has to spike up to bring it back down. When this happens, your body is storing fat, not burning it. And that's the opposite of what we want.

Carbohydrates do something similar. No sugar, and limit carbs during the day and no carbs after 6pm is my advice.

Right now my diet is as follows:

Pre meal: Multivitamin and berocca - 500ml odd of water

Meal 1: Piece of wholegrain toast buttered with avacado, topped with 4 scrambled eggs with spinach mixed in. Bowl of low sugar strawberry yogurt topped with almonds, oats and strawberries.

Meal 2: 100g lean meat, usually ham.

Meal 3: Grilled chicken breast, sweet potato, broccoli and green beans.

Meal 4: Handful of almonds.

Meal 5: Protein shake and low carb low sugar Atkins chocolate bar.

Meal 6. Same as meal 3.

Preworkout shake:
Jack3d original if I cut into my stash to try and set new PBs or Assault PWO normally

Post workout meal:
Double scooped protein shake (60 grams protein), 5g l-glutamine and 5g creatine monohydrate

Certain things can be substituted, it's not the same every day, sometimes there will be fish in place of chicken etc.

[Repsorp2012]

HOLY SMOKES!!! 30kg is f#cking awesome! Nice effort and congrats!

Originally Posted by MWTB

Good work guys! My biggest tips I can give you (I've lost almost 30kg now) is to limit sugar to 0 if possible, it's actually SO bad for you. When you eat sugar, your blood sugar goes BOOF straight up and then your insulin has to spike up to bring it back down. When this happens, your body is storing fat, not burning it. And that's the opposite of what we want.

Carbohydrates do something similar. No sugar, and limit carbs during the day and no carbs after 6pm is my advice.

Right now my diet is as follows:

Pre meal: Multivitamin and berocca - 500ml odd of water

Meal 1: Piece of wholegrain toast buttered with avacado, topped with 4 scrambled eggs with spinach mixed in. Bowl of low sugar strawberry yogurt topped with almonds, oats and strawberries.

Meal 2: 100g lean meat, usually ham.

Meal 3: Grilled chicken breast, sweet potato, broccoli and green beans.

Meal 4: Handful of almonds.

Meal 5: Protein shake and low carb low sugar Atkins chocolate bar.

Meal 6. Same as meal 3.

Preworkout shake:
Jack3d original if I cut into my stash to try and set new PBs or Assault PWO normally

Post workout meal:
Double scooped protein shake (60 grams protein), 5g l-glutamine and 5g creatine monohydrate

Certain things can be substituted, it's not the same every day, sometimes there will be fish in place of chicken etc.

[MWTB]

Originally Posted by Repsorp2012

HOLY SMOKES!!! 30kg is f#cking awesome! Nice effort and congrats!

Thanks mate! Still going and smashing it out, hoping to be under the hundred within 3 months (I do a lot of lifting so I'm eating more calories than I used to, slowed the loss down a little bit).

[AU Mont]

definitely alot of motivated people here, the progress pics are an eye opener

pundit, yeah you say your still fat, but thats only because you gave the fat such a big headstart. Going by the pics youve come a long way, and once you reach a point where your happy its yours for life.

ive lost another 1cm from the waist in the last week and am down to 78kg. Put a few beers in the fridge as a treat on the weekend, drank 2 but really have lost the taste for them so didnt bother drinking anymore

[MWTB]

Latest progress pic. 6 months work got me to this:


From this:

[AU Mont]

Ive lost 4cm around the waist after 2 weeks of cardio, weights, and no beer.

Im quite happy with the progress, because im still eating around 2000 calories per day along with protein supps hoping to keep the muscle and lose the fat. Seems to be working so far

Waist is still 98cm, so ive got a fair bit more work ahead of me.

[MWTB]

Down to 113.8kg today from 142.6. Not too bad for 6 months work I think. Still about 20 kg from the target but that shouldn't be too far away with how things are going at the moment.

[blueoval]

down to 75.8kg from my original 92kg a few years ago. Feeling really good and my clothes are now falling off me. Wanting to get under the 75kg mark and maintain it long term.

[MWTB]

Originally Posted by blueoval

down to 75.8kg from my original 92kg a few years ago. Feeling really good and my clothes are now falling off me. Wanting to get under the 75kg mark and maintain it long term.

Awesome man, sick work! How tall are you out of curiosity?