AFF Weight Gain/Loss Program

[Franky]

Hey, due to the recent events I thought it'd be good for us to have our own weight loss/gain program to anybody who is interested. Perhaps in all good fun we could see how we do against some of the people doing it on FF. Anybody with ideas and suggestions please state them below. Thanks, Glenn

Is anyone still interested? I believe the start date was January 9th 2005

[Stav]

Yep, Im still in. 9th January good for me. Firstly my tips are....exercise is essential and so is correct diet.

Six meals a day and no bloating carbs.Fruits are fine ,but bread ,pasta and soft drinks are out.The primary source of energy should come from protein sources.Egg whites,tuna ,lean chicken and meat are all fine but chips are out.

If people can do weights 2-3 times a week this will help tighten and shape your appearance,including women. People with injuries ...walking will be fine. Ideally people doing weights will not lose much weight for a while but will shape up faster. The reason for this is that they can burn a high proportion of fat whilst building a degree of muscle.

For the rest of us simply eating 5 meals a day while restriction food intake tends to speed up metabolism on its own. If we merely diet we can lose weight but we risk wasting muscle tissue and end up getting fatter than before.This is why exercise is essential,it helps preserve muscle tissue while using fat stores more readily.

[Gauntster]

Originally Posted by useless

Yep, Im still in. 9th January good for me. Firstly my tips are....exercise is essential and so is correct diet.

Six meals a day and no bloating carbs.Fruits are fine ,but bread ,pasta and soft drinks are out.The primary source of energy should come from protein sources.Egg whites,tuna ,lean chicken and meat are all fine but chips are out.

If people can do weights 2-3 times a week this will help tighten and shape your appearance,including women. People with injuries ...walking will be fine. Ideally people doing weights will not lose much weight for a while but will shape up faster. The reason for this is that they can burn a high proportion of fat whilst building a degree of muscle.

For the rest of us simply eating 5 meals a day while restriction food intake tends to speed up metabolism on its own. If we merely diet we can lose weight but we risk wasting muscle tissue and end up getting fatter than before.This is why exercise is essential,it helps preserve muscle tissue while using fat stores more readily.

Mate you have to have carbs, main source of energy, the less refined the better ie: rolled oats, potatos(not fried and definately not hot chips!), sour dough bread or whole meal if you can't find the other, whole meal pasta, etc.

The idea is to have the majority of your carbs in the morning and at lunch eg: two thirds of your breakfast should be carbs the other third is protein. The opposite at dinner eg:one third carbs(mainly from vegetables), two thirds protein.

The main idea is to keep your blood sugar level down, intake as little as possible in the way of sugar(as you have pointed out).

A simple exercise and eating program would be something like this:
Portion sizes may vary with the individual!

6am - 20/30 mins cardio - on empty stomach(water only)

8am - meal 1 - protein shake: 250ml low fat milk or water, level tea spoon of creatine monohydrate
one cup of fresh or canned fruit
one multivitamin and mineral supplement

10am - meal 2 - one cup of rolled oats(sweetened with a tea spoon of honey if needed)
one omelette: 4 egg whites, 1 yolk
water or green tea

1pm - meal 3 - mixed green salad and tomatoes with vinaigrette, medium baked potato(or 2 slices of whole meal/sour dough bread) and 120g lean chicken, turkey, fish or tofu
OR
one cup of cooked brown rice, 120g skinless chook, 2 cups of cooked broccoli and one piece of seasonal fruit
plus tea, coffee or water

4pm - meal 4 - protein shake: 250ml low fat milk or water
fist full of armonds

5pm - 40/50 mins weight training(drink at least 500ml of water during work out)

6pm - meal 5 - protein shake: 250ml low fat milk or water

7pm - meal 6 - 120g lean red meat
OR
150g grilled fish or skinless chook
plus a generous serve of cooked green vegetables(broccoli, spinach, green beans) and a serve of sweat potato
plus water or green tea

8pm - supper(optional) - one cup of fat free creamed rice mixed with 3g of L-Glutamine(helps muscle recovery)

Get into a routine something like the above and you will come up looking a treat in three - six months, you will see results sooner than this.

Have fun, Shannon.

[Sleeperau]

[QUOTE=Gauntster]Mate you have to have carbs, main source of energy, the less refined the better ie: rolled oats, potatos(not fried and definately not hot chips!), sour dough bread or whole meal if you can't find the other, whole meal pasta, etc.

The idea is to have the majority of your carbs in the morning and at lunch eg: two thirds of your breakfast should be carbs the other third is protein. The opposite at dinner eg:one third carbs(mainly from vegetables), two thirds protein.

The main idea is to keep your blood sugar level down, intake as little as possible in the way of sugar(as you have pointed out).

A simple exercise and eating program would be something like this:
Portion sizes may vary with the individual!

I agree with most of the above but carbs after 12 noon is detrimental! You need high protein as the body increases its metabolism dramatically to absorb it. Stay away from white carbs, eg bread, rice, it comes down to their GI index ( blood sugar level)( sweet potatoes one of the best). It is true to exercise first thing in the morning on an empty stomach as your body is still burning energy whilst asleep. Equivalent to an engine idiling over. At this stage your body has burnt all the (muscle glyogen) stored carbohydrates & you will be burning pure fat!, just wait an hour after your exercise in the morning & you will burn even more. If you want to pig out do it in the morning, your body then has the whole day when you metabolisim is at a higest to burn it. Go for the high protein eating plan, it has been a known fact for years from body builders & fitness fantactics & only now has it come into vogue by all the high profile stars using it. Ensure you drink a lot of water which helps metabolise fat & take a multi vitamin plus vitamin c every day, Yes vitamin c the most common & underated vitamin. Creatine Monohydrate is good but works better with a lot of water & you must drink it with juice etc, something with a high Gi to absorb it quick, you will also have to avoid durietics (coffee, coke ) etc to get the maximum effect.

Finally weights & cardio! do your weights first & then do cardio after. After a weights workout you have burnt all the muscle glyogen & then you do cardio, same as morning routine, pure fat burnt!

Enough rambling good Luck!

[Yum-Yum]

Bloody hell useless...I feel so inadequate now, time to get off my fat **** me thinks!!!

[Laminge]

I am in for weight Gain... who else?

[Yum-Yum]

Originally Posted by laminge

I am in for weight Gain... who else?

Not me...I've gained a village, now it's time to get rid of some of the natives hehehe. :rolleyes:

[Stav]

Originally Posted by laminge

I am in for weight Gain... who else?

Hey it will affect 1/4 mile times you know?? :p

[MaD_KiWi]

I used to deal in sports nutrition and weight programmes, its a shame i dont practice what i preach Weight gain is fun and can be done on $5 a day with big gains, no powders, and only one vitamin tablet

Simon

Yeah, I'm still in for this...same thing. I need to be a bit fitter I think.

I have cut down on my coffee consumption, so I am proud of that :p
Now to work on the lolly and junk area.

[The Mighty Red]

Originally Posted by MaD_KiWi

I used to deal in sports nutrition and weight programmes, its a shame i dont practice what i preach Weight gain is fun and can be done on $5 a day with big gains, no powders, and only one vitamin tablet

Simon

i'm 6 foot and weigh 10 stone, must be one hellava tablet, sign me up for a truck load. seriously i've tried to put weight on heaps of times and never gained an ounce.

[AUIII XR8 MAN]

Originally Posted by our_blue_xr6

i'm 6 foot and weigh 10 stone, must be one hellava tablet, sign me up for a truck load. seriously i've tried to put weight on heaps of times and never gained an ounce.

Your lucky, I've only got to look at food for the weight to be put on.

[NAK302]

Originally Posted by our_blue_xr6

i'm 6 foot and weigh 10 stone, must be one hellava tablet, sign me up for a truck load. seriously i've tried to put weight on heaps of times and never gained an ounce.

jeebus, i weigh the same as you but i'm only 5'8". shall we say race car driver material :hihi:

[Franky]

cool, sounds good that people are still interested. I'm going to get myself off coke before I start and try not to induldge during new years ;)

[FRDGAL]

Yeah I'm in - gotta lose a few kg's. I start today (Monday) I have my Pilates DVD's all ready to go. I won't diet but rather go on a healthy eating plan, a LowGI plan for me. Quitting the coke will be the real test! TaeBo worked for me before - that really tightens and tones you up and it's the best to do but I've heard so much about this Winsor Pilates, I thought I'd put it to the test. My doctor gave me a prescription for Duramine. I'm still deciding whether or not to use it hmmmmmm.

[Mike Gayner]

I'm in, starting this morning.

[FRDGAL]

Mike are you in to lose kg's or gain kg's?

Oh and if anyone's interested in the LowGI plan that I've chosen to do, it's here:

http://www.woolworthsfresh.com.au/di.../foodplan1.php

[Stav]

Im starting too today!!!! Lets get it on!!

Originally Posted by AU_Fairmont -S-

Mike are you in to lose kg's or gain kg's?

Oh and if anyone's interested in the LowGI plan that I've chosen to do, it's here:

http://www.woolworthsfresh.com.au/di.../foodplan1.php

That's a very good balanced eating plan. I don't go much on the word 'diet' as basically it is more a matter of reconstucturing the way people eat.

Like I know that I really do eat way too many lollies and chips I never eat breakfast and rarely eat lunch or dinner. I have been good though and cut down hugely on my coffee intake from around 13 cups a day to about 4-7, so that is a start.

Now I need to work on the rest. Luckily I have my fathers metabolism and my job is very physical or I could be in big trouble when I get much older.

So I am looking forward to a healthier 2005

[Mike Gayner]

I have a quick question - I can't find anything in that low GI diet about coffee - am I allowed to drink it?

[FRDGAL]

Originally Posted by Mike Gayner

I have a quick question - I can't find anything in that low GI diet about coffee - am I allowed to drink it?

You can have tea. Tea is good :

If you don't drink it tooooo much then I don't see why you couldn't. I've substituted a couple of the meals for something else so what's the difference. And I had coffee when I got up but I only ever have that 1 anyway so for me it's not an issue.

[Mike Gayner]

Originally Posted by AU_Fairmont -S-

Mike are you in to lose kg's or gain kg's?

Oh and if anyone's interested in the LowGI plan that I've chosen to do, it's here:

http://www.woolworthsfresh.com.au/di.../foodplan1.php

Lose weight, I'm sick of being "that fat guy" amongst my group of mates. Thanks for the plan, I will bookmark that one. I think this will be easier to do with you guys helping me out with motivation and shit.

[FRDGAL]

Originally Posted by Mike Gayner

Lose weight, I'm sick of being "that fat guy" amongst my group of mates. Thanks for the plan, I will bookmark that one. I think this will be easier to do with you guys helping me out with motivation and shit.

LOL I love that bit at the end - "with motivation and shit". :

[dansedgli]

I started last week for weight loss but today is the day I stop drinking 2 red bulls for breakfast. I got myself a nice tasteless, caffeine free bottle of water. Bleh!

[XR6Gal]

Put me down for weight loss

[Sourbastard]

ive got the weight gain bit mastered, Colonel Sanders is my personal trainer.

As to weight loss, nah, im a fat bastard and proud of it, im going to die from a massive heart attack, for theres nothing worse then lying around in hospital dying from nothing.

[parawolf]

I've started... 5th of Jan was my weigh in at 94.3kg at 188cm (no shoes) to put me at a BMI of about 27. Ideally my weight range is about 77kg (to low imho) to 88kg. I'm shooting for 84kg in about 6 months.

I've started eating better, and I walk the dog twice a day, taking the stairs at work and play volleyball once a week. I also dusted off the inline skates over the weekend!

Bring it on !

[parawolf]

Originally Posted by parawolf

I've started... 5th of Jan was my weigh in at 94.3kg at 188cm (no shoes) to put me at a BMI of about 27. Ideally my weight range is about 77kg (to low imho) to 88kg. I'm shooting for 84kg in about 6 months.

I've started eating better, and I walk the dog twice a day, taking the stairs at work and play volleyball once a week. I also dusted off the inline skates over the weekend!

Bring it on !

Looking back... here was my original post a little over twelve months ago.... I've made it! Well I guess it took me more than 12 months, but I was 94.3kg! On the same set of scales that I weighed myself on that date i'm now 82.5kg!

Well - i'm still playing volleyball - i'm eating better - but i'm cycling to work daily - that made the biggest impact. 1 hour of dedicated activity every day...

I'm rapt!

[Mechan1k]

Originally Posted by parawolf

Looking back... here was my original post a little over twelve months ago.... I've made it! Well I guess it took me more than 12 months, but I was 94.3kg! On the same set of scales that I weighed myself on that date i'm now 82.5kg!

Well - i'm still playing volleyball - i'm eating better - but i'm cycling to work daily - that made the biggest impact. 1 hour of dedicated activity every day...

I'm rapt!

Good work ... the cycling to work would have really increased the weight loss for sure ... although making leg muscles larger at the same time too ... hee hee

[parawolf]

Originally Posted by Mechan1k

Good work ... the cycling to work would have really increased the weight loss for sure ... although making leg muscles larger at the same time too ... hee hee

Actually i've been keeping measurement on that - and while not a huge change, I have lost 2 inches of both thighs a the widest point, while gained just under .5 inches just above the knee. Also of interesting point, the widest point location has moved slightly lower on the thigh too.

I'm able to do this by effectively doing endurance training - which is high (85+) cadence (rpm). My legs are now strong enough to turn the largest crank (thats the big ring at the front) and about 3 short of the smallest cog at about 80rpm. This ends up equating to about 41km/h... which is great

I'm still losing weight - at a more rapid rate now too. So while I am no longer focusing on weight loss as part of this exercise - mainly muscle tone and bulk (reduce it on the legs by high cadence work) and gain a bit on the top with some basic weights work, and balance work to improve core body strength.

Who knows, 12 months time I could be 79kg - could be 89kg... we'll see how this goes all goes...