AFF Weight Gain/Loss Program

[XB GS 351 Coupe]

Yeah that is where body composition comes into it.

You are only around 10cm shorter than me.

I remember reading somewhere for an average person if you take the 1 away from your height and add it to the total you would be close to your ideal weight.

ie 176 = 77kg

186 = 87kg, I think at that weight you and I would be pretty bloody lean

[b0son]

Originally Posted by XB GS 351 Coupe

I remember reading somewhere for an average person if you take the 1 away from your height and add it to the total you would be close to your ideal weight.

I'd be significantly overweight following that. Right now, I'm 10kg under that figure and still could use some trimming.

[XB GS 351 Coupe]

Originally Posted by b0son

I'd be significantly overweight following that. Right now, I'm 10kg under that figure and still could use some trimming.

May be your body composition is a little on the lean side, ie not carry much muscle mass for your body.

Would depend on a lot of things (variables) I guess, but I know if I weight 87Kg I would be looking like an AIDS patient.

[raised by monkeys]

I can imagine for the general person, but i think it depends on how much muscle mass the person is carrying. If I weighed 71kg and still maintained my muscle mass, id be sitting at around 5-7% body fat. Im currently 78kg up from 76kg from a few sneaky weekends away.

[raised by monkeys]

I have been having physio on my right side lower back, glute and hamstring. Last night I was back to deadlifting strapless 160kg (1rm because of grip issues). I should be able to DL over 180kg soon with straps. Long story short, if you have muscular pain do something about it. Ive had issues for quite a while and decided actually do something about it. Helped heaps

[Spudz27]

Well I have yo yo. I committed and went from 115 to 97, then got lazy and back to 117 got down to 103, got lazy and went back to 112, got to 107 (but much more muscle) then to 105, now I am back at 108 and lost all the mass I gained etc. I am only 178cm so morbidly obese, I am now paying $100pw to a pt to get my *** to the gym on weekdays. If I know I am booked for something I still go, left to my own devices I just say I cbf. Not sure what the hell to do to get me to the gym without PT. Got a wedding and honeymoon in oct and I want to be 95kg. Somehow I gotta get motivated as even the wedding at the moment is not enough.

[OzriderXR8]

I've only just spotted this thread so forgive me if this has been discussed.

Guys at work were all on a low carb high fat diet and all raved about it, I thought it was a crock. Anyway, I come back from leave after Xmas and a guy I work with had lost 10kgs on this same ridiculous diet. He was like me, tried every diet under the sun, loads of excersise etc and just yoyo'd.

So I thought I'd give it a go.....I've lost 14kg, interestingly from my arms, legs and neck first which had never happened before. My Kelvlar bike pants look like baggy op-shop pants and my belt needs 8 inches cut off it.

I cut out all sugar, bread, pasta rice etc. I eat fried mushrooms, bacon and eggs for breakfast, I eat half a chicken or a kebab without the bread or similar for lunch, dinner is steak and vegies etc.

I call it the anti diet as it goes against everything I have ever thought was a perfect diet. Apparently it doesn't work for everyone but it has sure worked for me.

NB. I'm a short and stocky type, I have done a lot of weights etc over the years so have always been heavy. I have been under 100kgs once since I was 16.

[raised by monkeys]

Originally Posted by OzriderXR8

I've only just spotted this thread so forgive me if this has been discussed.

Guys at work were all on a low carb high fat diet and all raved about it, I thought it was a crock. Anyway, I come back from leave after Xmas and a guy I work with had lost 10kgs on this same ridiculous diet. He was like me, tried every diet under the sun, loads of excersise etc and just yoyo'd.

So I thought I'd give it a go.....I've lost 14kg, interestingly from my arms, legs and neck first which had never happened before. My Kelvlar bike pants look like baggy op-shop pants and my belt needs 8 inches cut off it.

I cut out all sugar, bread, pasta rice etc. I eat fried mushrooms, bacon and eggs for breakfast, I eat half a chicken or a kebab without the bread or similar for lunch, dinner is steak and vegies etc.

I call it the anti diet as it goes against everything I have ever thought was a perfect diet. Apparently it doesn't work for everyone but it has sure worked for me.

NB. I'm a short and stocky type, I have done a lot of weights etc over the years so have always been heavy. I have been under 100kgs once since I was 16.

Nice. Yes, high protein/fats are the way to go if you ask me. It still all comes down to calories in vs calories out but you will find most high carb and or calorie dense foods are refined foods.

Meat and veg, eggs bacon and mushrooms etc. I did my first weight cut down to about 12% bf was mainly eggs meat rice and veg. But I also watched my calories and approx 50% protein 30% fats 20% carbs

[XB GS 351 Coupe]

Looking at dropping a few more kg's before the end of the year, but very time poor at the moment and equipment poor with most of my gym equipment stored away and closest gym being 180km return trip.

At this time I also have too many other commitments to allocate a lot of time to training. I do realise that eating well does not take any longer, but I also want to train and maintain muscle mass, as I don't want to end up being weak due to not maintaining muscle and strength.

So have decided to do the following till I get my gym build.

Basic weight workout full body routine 3 times a week (Mon/Wed/Fri), workout takes about 30-45 minutes three time a week, and is done at home using a basic bench and a squat rack.

On Tue and Thur will be doing various functional conditioning sessions, using various props and exercises, ranging from farmers walks, sprint sessions, rower, cycling, sand bag carries, etc etc. for 15-30 minutes.

So I did some 'Sand Bag Carries' the other day using these:



20kg and 25kg, not a bad weight, was doing 50 metre carries with short rest breaks between carries, repeated till I was exhausted, great way for some conditioning and functional strength training. I felt every muscle fibre in my body the following few days.

Will see how that goes, diet consists of eating wholesome foods and minimising processed take away type stuff.

As time goes along I will probably drop the carbs slowly.

As I mentioned somewhere before we need protein and fat, we don't need carbs.

So planning to eat my fill of protein and fats and then carbs are there for entertainment purposes only

[Spudz27]

The last diet I did was similar to yours. Breakfast was protein shake but with fresh fruits and good fats. Lunch was meat and rice with vege in pure butter, dinner was same. Every meal had to consist of 1Tbspn of good fats. I wasn't seeing the result on the scales, only dropped 5kg in 7wks but I was neglecting the muscle mass I was gaining. So I was getting thinner, but gaining muscle. In the end christmas came, went to a wedding over a weekend and now am asking my PT guy to help me again.

I am sure my poor 300cc bike would thank me for dropping 10kg at least and to not fit into a 3xl motorbike jacket sucks (although my current one is 2xl and fits fine)

I feel stupid as I did heaps of riding, so here I am squeezing into 2 and 3xl tops but my pants are 38-40.

[Ross 1]

In January I finished all the physio and workouts for the recovery of a knee op, so I could finally start getting fit again. Started boxing mid Jan. ( not boxercise ) have gone from 98kg down to 91kg and I am in the process of slightly altering my diet to gain more muscle. Seems to be working as I have gone up to 94kg mainly gained on the arms, back and chest. Cardio is improving as well and I can now do a full hours training with 5 x 2 minute rounds of sparring in the hour.

[Trevor 57]

87.8, the lowest I have been since the mid to late 1970's, **** I am old - LOL

[Spudz27]

Well I am back at it. Except this time I have ditched the scales. The scales only make me depressed as unless I see weight loss I get ****ed off and lose focus. I know muscle weighs more than fat etc. In 3 weeks my arms have started to bulk up, I am doing weight I have never done before 40 reps of 40kg bench is bloody good for me, did the non assisted low row at 40kg plus the weight of the machine etc. I will use my clothes as my guideline. I know roughly what I weighed 2 months ago, so just before my wedding in oct I will weigh myself then and compare. However all my training is weights focused as my PT prefers it over cardio or interval, so expect I won't have dropped much but should have lost size arojnd waist etc.

[Yellow_Festiva]

I'm going to chime into this thread.

Lost 13kg in 5 weeks. Was 86kg, now 73kg and 170cm tall - 37 years old. If the BMI calculator is anything to go by I need to get to around 69-70kg to be at the upper limit of 'normal'.

BTW - last time I weighed 70kg was in my very early 20's..

So, how did I do it??? I did a little research and made up the below diet. I went 'cold turkey' and drastically cut my calorie intake to around 1000 calories a day.

Prior to that I had no problems downing 3000+ calories a day and surprised many by how I could 'maintain my weight' whilst feeding a seemingly bottomless pit!

Here is my diet:



To clarify a few things:

* Greek Yoghurt is the low fat type and bought in a large tub and portioned out,
* My coffee is white with 2 sugars,
* Microwave snack is any of the Weight Watchers or Aldi branded frozen meals,
* Mixed veggies are plain boiled with a little salt,
* Salad sanger is any 2 slices of bread or wrap + lettuce + tomato + carrot with margarine.
* My shake is my own concoction consisting of:
- 2 heaped table spoons of meal replacement shake powder (Fat blaster / Rapid Loss / Slim Right etc).
- 2 heaped teaspoons of LSA mix
- 2 heaps teaspoons of psyllium husks
- 250ml semi-skim milk and 100ml water
Drink fast then fill container with another 150ml water and rinse it out down your gob.

I just bought whatever powder was on special at the time.

I'm not a dietician and I know that the above diet is probably lacking nutritionally in many areas but the aim was to try and reduce intake whilst maintaining some sort of balance of what should be going into my mouth.

With this I also added a lot of exercise:

Morning routine: Pushups, squats, sit ups, calf raises (as many as I could do).

Evening routine: Jog around the block (1.1km) and keep track of time. Then have dinner and go for a 1-1.5hr walk.

On weekends I do a 3-5hr hike as well as a 1hr high intensity 'boot camp' style workout.

I estimated that my exercise regime burned around 600-800 calories alone and apparently I need around 1700 calories a day to 'function' so I was using much more than I was consuming.

NO beer, NO soft drink, NO fast food, NO chocolate, NO fruit juices.

The first week was excruciating - headaches, dizzy spells, nausea, lethargy and mass cravings.

After 2 weeks I was getting used to the reduced intake and no longer craved additional food.

After 3 weeks I had noticed that my jogging times had slowly dropped and the qty or morning exercise was going up.

After 4 weeks I needed to start buying / adjusting many of my clothes.

After 5 weeks I have realised that I now have a TON of $ left in my bank account

I have had several 'cheat meals' along the way and while my weight may spike up slightly the downward spiral is continuing. If you get invited out for a feed with mates or visit your parents you don't need to make it obvious that you are dieting, just watch portion size and pace yourself.

Drinking lots of water and getting to bed a little earlier is also doing wonders.

Will be stoked if I can get to 70kg in the next week or 2. Once I'm there I can continue to maintain my weight and start to eat a little more normally.

Hope that is of some use to others!

Jason

[Yellow_Festiva]

71.5kg now

Went and got a free health check (sugar / cholesterol and blood pressure) and are are at mid to lower part of 'normal'.

Couldn't be happier.

Just wish I did it before I started to see the change.

[xr8cam]

Great product for those who like sugar in their drinks or on cereal and in cooking etc This is a naturally sourced product and it tastes sweet like sugar and has no chemical taste because it is not chemical. It is called Xylitol and is cheapest when bought in bulk. I buy 20kg sacks. Health food shops and supermarkets carry some things with Xylitol in them, but I think to buy the granules like sugar, try health food stores or online. if anyone's keen I can pass on our supplier.

[b0son]

Xylitol, like most polyols, tends to give people wind/diarrhoea in larger amounts... YMMV

[Yaw]

Back in 2007 I had a lapband fitted., Initially lost a fair bit, and yes considerably slowed my eating. But as time went on I learnt to force food bast the band and blew out to 130Kg.

So now I have (Jan 21 2017) had the lapband removed and had a gastric bypass.

Am down to 118kg (7 kg since surgery)

I will keep you updated.

P.S. Last night was my first day off a liquid only diet and now on a puree diet for a week.

I had a small tin of Baked Beans for dinner.....More than enough to fill me up.

My wife had the same done in March 2016 and she is now flat out being able to eat 3 chicken nuggets before being full.

[xr8cam]

Originally Posted by b0son

Xylitol, like most polyols, tends to give people wind/diarrhoea in larger amounts... YMMV

My wife & I have both used Xylitol exclusively for over three years and have never had any issues changing from sugars to this. Xylitol is also w natural bacteria killer. It doesn't cause decay so each night after brushing, put a quarter of a teaspoon in your mouth & swish around. Neither of us have had any decay or dentist dramas since we started doing this. Both of us 'round 50yo, so teeth have seen some work & dramas here and there. Anyway, highly recommended because A: it works and B: it tastes great, just like sugar and you can cook with it and treat it just like sugar. Anybody who has looked into sugar knows it is a killer, literally, and not just for bigger people.

[XByoot]

Forgive my ignorance but I'm keen to hear your opinions on my situation. I'm a tall slim build, 6'3" and weigh in at 93 kg. I maintain a fairly regular exercise regime in the gym working all muscle groups with the aim of maintaining good general fitness and perhaps make it to 95 plus kg with muscle mass and low body fat. The issue is I hit the wall some days about 45 mins through my workout, especially if it's a leg/ lower body day,now, if I have a sugar hit it gets me going and all is good,but hey it's not ideal. I usually work out later in the afternoon and always eat a good lunch about 4 hours before working out. I have one or two coffees a day. There are pre workout supplements which I assume are caffeine,energy drinks etc etc. just curious to hear anyone's thoughts on this?

[xr8cam]

I don't think enough emphasis is placed on the psychological reasons for eating. They are so quick to do the surgery, not so quick on the therapy. I haven't heard of one successful case which points to another disastrous medical 'trend' with one way benefits.

[Crazy Dazz]

I Know a couple of guys who had lapbands, and I reckon it did more harm than good.
The official line, about it creating a "pouch" or a smaller stomach at the top, just seems to be BS. What it does is choke your guts so that eating ANYTHING becomes difficult. Initially they lost weight, because they just couldn't eat anything. Eventually they had to get the band deflated just so they could eat.
And the problem then is what they could and did eat. Salads and Veggies were completely out. The best he could manage for dinner was mashed potato with extra butter, and a bit of gravy to flavour it up. Followed by custard and icecream for desert.

I have contemplated the Gastric Sleeve. All-round it seems the best option. I am just worried it will leave my stomach TOO small.

[Crazy Dazz]

For the moment, I have finally taken the plunge and just started eating healthy. I have cut out most meat, most bulk carbs, all cheese, and a lot of my dairy and sugar. I'm down to one latte a day, with splenda, and occasionally a little bit of diet yoghurt.
Whilst the kilos are only coming off slowly, the amazing thing is just how much better I feel. No gut problems, no bloating, more energy, etc.

My scales are inaccurate, so I don't get too hung up on minor movements. But I started at around 140, and am now around 135.

[XB GS 351 Coupe]

Originally Posted by Crazy Dazz

For the moment, I have finally taken the plunge and just started eating healthy. I have cut out most meat, most bulk carbs, all cheese, and a lot of my dairy and sugar.

So what do you actually eat??

[DoreSlamR]

Sorry to bump and older thread, but thought I’d pick your brains..

I’ve been on the SIBO Bi-phasic diet, it’s similar to paleo, but with more restrictions.

Paleo, as you may know has no grains, sugars or diary, or very little.

Anyway, I’ve been doing this for 6 weeks now and have dropped nearly 20kgs. The problem is I have a huge gut and it seems almost none has come off it but everywhere else.

I’m thinking of getting a rowing machine to up the cardio side of things and maybe to burn the gut off.

Open to ideas though, it’s great I’ve lost a heap...but hate the gut.

[XB GS 351 Coupe]

Originally Posted by DoreSlamR

Anyway, I’ve been doing this for 6 weeks now and have dropped nearly 20kgs. The problem is I have a huge gut and it seems almost none has come off it but everywhere else.

Lost 20kg already, how heavy are you/were you?

Make sure you do some exercise, go for a long fast walk every day after dinner or first thing in the morning depending on your schedule. Do some push ups and sit ups and body weight squats at home.

Originally Posted by DoreSlamR

I’m thinking of getting a rowing machine to up the cardio side of things and maybe to burn the gut off.

Open to ideas though, it’s great I’ve lost a heap...but hate the gut.

Typical modern western approach, no need to buy anything, cardio is totally free, you can walk, run, sprint, skip, swim etc all without spending a cent.

[b0son]

The gut is the last to go. So long as the weight is still falling, keep doing what you're doing.

BUT... what happens when you reach your target weight? Most people doing 'diets' see their weight rebound when they go back to a more regular diet. Are you planning on sticking with SIBO indefinitely?

[DoreSlamR]

Don’t think sibo is realistically a sustainable diet.

What it has done is got me off carbs and helped me with portion control though.

The rest is up to me I guess.

I have no target weight either, once the gut is gone I’d be happy

[b0son]

If you have some calipers (even verniers will do if you're careful), do a skin fold test to work out your bodyfat %. Generally, the gut disappears mostly by the time you get down to around 20%.

https://www.verywellfit.com/calculat...nfolds-3120273

[DoreSlamR]

After starting out on sibo, I moved to keto and haven’t looked back.

There’s exactly 12 months between these two photos..