Hi Anthony,
It has been a good 6 months since i last posted anything on here but i feel i need your help again. I started off quite well for a couple of months but partly due to falling off the wagon and having a some very nasty illnesses knocking me about i am in need of help again.
My overall picture has imprived statistic wise and to help monitor my weight i have a weight watchers bodyfat monitor scale which i weigh myself with every monday morning. Despite the fact that i am better off than 6 months ago my actual widest width around my abs has increased from 37" to 38.5"!!!!!
Basically i want to get bakc on the wagon and train hard and to help me do this i have access to a my gym (i dont know if you have heard of it)
So i have tweaked my diet and hope yo get you opinion. Below is my stats off the scales and my new proposed diet. See what you think.
Stats
Weight - 168.4lbs (7lbs less than 6 months ago)
Bodyfat lbs 37
Bodyfat % 22 (4.7% less than 6 months ago)
Water % 56.9
BMI - 24.9
So as you can see i am in my ideal zones for all measurents but yet my stoamch is slightly larger and my body looks no different why is this???
Diet
Breakfast - Bowl Cereal & Glass Milk
Mid Morning - Snack on Pumpkin seeds
Lunch - Sandwich either tuna and sweetcorn with extra low fat mayo, or ham and tuna with extra low fat mayo
Mid Afternoon - Snack on pumpkin seeds
Tea - Noodles with tomatoes and 95% fat free sausage/ Baked potatoe and salad with a sprinkling of cheese/ Beans on toast/ Chciken and rice.
I also try to have tea as soon as i get home from work at 6pm as well and then eat nothing the rest of the evening except for maybe a couple of glasses of water or a glass of milk.
My aim is to work out 5 nights a week with the my gym but i am not sure if you are familiar with it. If not you can check it out on mygymdirect.com
Please read this and give me your advice as it has proved invaluable in the past. I think as well to keep my self motivated and for people to see the progress and force myself to do this i will post my weekly stats when i weigh myself on monday morning and a picture of the top half of my body to show people the changes that take place.
P.S. I was told you had moved to here so i had thought it was best to move over and get your advice!!
My aim is to work out 5 nights a week with the my gym but i am not sure if you are familiar with it. If not you can check it out on mygymdirect.com
It all seems good and that MyGym thingy looks cool.
My only concern is that you plan to work out 5 nights a week. Is there some reason you MUST workout 5 nights a week? Or perhaps you think you need to?
You could easily get the same results working out twice a week. The hardest thing will be the diet. Get that nailed and you could probably do alright working out once a week, as long as you trained hard.
Anthony's programs tend not to be more than 3 times a week on non consecutive days for a maximum of 30 minutes at a time.
I'm sure he could design you a 5 day program if you really wanted. :-)
Cheers for that the only reason that i have said to work out 5 nights a week is because on the advert for the my gym all the people on there over 12wks lost 10% bodyfat and onaverage 2lb a week, and the small print said that they followed a calorie controlled diet and used the my gym every day.
Agree with the others, use the spare time you have to plan your diet. It's a much more effective use of the time in terms of results.
Based on your stats there, dodgy bodyfat monitor not withstanding, you've lost a good few pounds of muscle and added a few extra wobbly ones which has increased your waistline. This can be fixed though with a decent strength training regime, and a fat loss diet.
I can't see any obvious flaws in your current food choices, but one thing I can't see from your post is how many calories you're eating. Also what do you use to track your calories? Online software like Fitday.com, spreadsheet, or a book and good old fashioned pen and paper?
With your current stats, the routine and diet plan Jas is following in our Mansized Weight Loss Chalenge would be perfect for you, so you should definately check it out.
So far to bring you up to date, in the first 4 weeks, he's lost just under 10 lbs of fat, dropping his bodyfat percent by nearly 5%, and the routine will take about 20-30 minutes 3 times per week. The harder you work, the less time it will take you.
You'll need to adjust the calories down, at your starting point, start at 1700 calories, and then cycle down over 6 weeks to 1500 calories. In week 7, start the cycle again. You can easily do that by adjusting portion sizes in the diet plan you've posted above.
If you want to be a bit more meticulous and accelerate your gains some more, you could try the same calorie cycle BFG used in the Lose Your Love Handles challenge our team ran a while ago. I'm sure he'll be happy to give you the insider track on how that worked if you ask nicely! :-)
Thanks for that mate but can anybody tell me any good sites for calculating calories as i have just been on fit day and everything i look for isnt there or the quantity that i need istn there!!!!
Hi guys,
thanks for all your help. i have had a bad 3 weeks though with lots of birthdays and bbq,s so ive not done too well as i have been struggling to get the workout in. But after noticing that i have am losing muscle but gaining a bit of fat very very fradually things are starting to get tight and its not a good feeling!!!
Currently my stats are 170.2lb/38.2lb fat/22.4%bf
My aim now determinedly over the next 12 wks is for the following. After 6wks lose 10lb fat/gain 2.5lbs muscle. which would then make my stats 162.5ln/28.2lb fat/17.3%bf
Then by the of wk 12 to have the following stats lose another 10lb fat gain another 2.5lb muscle. Meaning 155lb/18lbfat/11.6% bf
Firslty is this a reasonable target or even a conservative one??? I have included photos of what my body looks like as i believe i have a the weirdest shaped body ever i have no fat on my legs,thighs calfs etc it is all on my abs, love handles and pecs with a little on my under arms and butt.
Because of this should i see the fat dropping off my abs and pecs straight away because of it being mostly there??? Does it drop from your face first as well as i have quite a chubbyish face.
Any advice would be appreicated by Anthony/Anybody!!!
