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Lost 7 stone last year. Would have been 7 and a half but I took the last week off to enjoy myself. On a cut for the next month until February 6th which will take me to exactly a year since beginning to lose weight.
I managed to build a decent amount of muscle last year. Once this cut is over with I'll be going back to around 3,000kcal (my maintenance is 3,200) and increasing my weight workouts.
This year is about stabilising my weight and metabolism and dropping as much body fat as I can. Aiming for 16 stone by next year.
12st 6lbs this morning I want to get down to about 11st 7lbs then I want to start weight training so losing bodyfat % and gaining muscle so the weight isn't as important and I will track my progress with weekly mirror selfies like a wanker.
Great effort last year mate. Well done.
Doesn't mean you need to eat terribly.Problem is tablets i take make me hungry all the time
Doesn't mean you need to eat terribly.
protein and fibre are your friends in that case. And water.Problem is tablets i take make me hungry all the time
lean meats - pork loin, turkey, chicken, fillet steak albeit expensive, same goes for venison although vension burgers aren't too bad.Help me out lads. What low fat protein sources do you use? I want to avoid having too many shakes but get sick of eating chicken all the time. Obviously I want it to not be too expensive and easy to prepare as well
Dinnar really. Initially I just want to lose about a stone before I start doing some weights. It's more just to help keep me full. I'm about 12 and a half stone at the minute.lean meats - pork loin, turkey, chicken, fillet steak albeit expensive, same goes for venison although vension burgers aren't too bad.
greek yogurt
whey
milk (skimmed if you want to cut your fat intake although vitamins and minerals are stripped as a trade off)
swap traditional carb sources for things like chickpeas, butter beans, green lentils. These are all about 50p a tin.
prawns
white fish - frozen pollock if you're on a budget
how much protein are you aiming for?
I'd work out your calories using this:Dinnar really. Initially I just want to lose about a stone before I start doing some weights. It's more just to help keep me full. I'm about 12 and a half stone at the minute.
I'd work out your calories using this:
under macronutrients, click 'cutting' to find out your cals for losing weight. Myfitnesspal to track your cals.TDEE Calculator: Learn Your Total Daily Energy Expenditure
Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator displays MUCH more!tdeecalculator.net
I set my protein intake to 1g of protein for 1lb of lean body mass. So an easy example is if you're 200lbs and 20% body fat - 200 x 0.8 = 160. So 160g of protein a day, no need for anymore than that, it's just added expense. Split the rest of your calories between fat and carbs anyway you like.
I'd hit the weights straight away as a tool to lose that stone, not once you lose it.
Thanks for that, very helpful tool.I'd work out your calories using this:
under macronutrients, click 'cutting' to find out your cals for losing weight. Myfitnesspal to track your cals.TDEE Calculator: Learn Your Total Daily Energy Expenditure
Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator displays MUCH more!tdeecalculator.net
I set my protein intake to 1g of protein for 1lb of lean body mass. So an easy example is if you're 200lbs and 20% body fat - 200 x 0.8 = 160. So 160g of protein a day, no need for anymore than that, it's just added expense. Split the rest of your calories between fat and carbs anyway you like.
I'd hit the weights straight away as a tool to lose that stone, not once you lose it.
Help me out lads. What low fat protein sources do you use? I want to avoid having too many shakes but get sick of eating chicken all the time. Obviously I want it to not be too expensive and easy to prepare as well