WEIGHT LOSS + the challenge

[Phantom Gossiper]

NAME...................START..........GOAL............LAST/MONTH..........NOW
PhantomGossiper......97.4..............85...................91.9.................90.5

[Q.]

Sorry for the delay, I'm 116 and getting frustrated, lost 10 kilos in no time and now im struggling to get under 115, I rode just over 400 kms in my best month ever on the bike in June yet still no loss. Probably time to seriously look at the diet!!!

Positive is the bike riding has now developed that I can do 40kms comfortably and on track to do the Echunga 75km grand slam at the end of August, but know it will be much easier if I can drop some more kgs.

Step it up Dutchman. Either crank out more k's or do the same amount of k's in a shorter time. Say it takes you one hour to do 40kms, try and get it down to 45 mins.

You'd be building up your leg muscles too, packing on weighty muscles in the quads and calves could be contributing to the weight loss plateau.

[Q.]

I don't think I've posted on this thread before, but I'm also trying to lose weight.

I don't do as much running as I should, but I've recently started doing sit-ups and push-ups on a semi regular basis. I probably don't do them every day but try to do them 4 or 5 days a week.

What is everyone relying on to lose weight? Is it mainly modifying diet or an increase in exercise too, and if so, what has the exercise involved?

Throw some squats, lunges and short sprints in the mix.

[mypaddock]

I don't think I've posted on this thread before, but I'm also trying to lose weight.

I don't do as much running as I should, but I've recently started doing sit-ups and push-ups on a semi regular basis. I probably don't do them every day but try to do them 4 or 5 days a week.

What is everyone relying on to lose weight? Is it mainly modifying diet or an increase in exercise too, and if so, what has the exercise involved?

Throw some squats, lunges and short sprints in the mix.

GWW, exercise is only about 30% of the weight loss game. 70% is diet. Focus first on diet, get that right, then move your focus to the exercising. Too many people think 'oh if I go to the gym x amount of times per week or go for a run/bike ride x amount of times per week' they will just see the weight fall off. And when they don't they're surprised. I can nearly guarantee these people pay little or no attention to what they are eating. Wasted effort really unless you're going to eat right.

[GWW]

Thanks, yeah I'll keep all that in mind

Been focusing on the exercise more recently, but yeah I know I have to be more mindful about diet too.

[Dutchy]

Sorry for the delay, I'm 116 and getting frustrated, lost 10 kilos in no time and now im struggling to get under 115, I rode just over 400 kms in my best month ever on the bike in June yet still no loss. Probably time to seriously look at the diet!!!

Positive is the bike riding has now developed that I can do 40kms comfortably and on track to do the Echunga 75km grand slam at the end of August, but know it will be much easier if I can drop some more kgs.

Step it up Dutchman. Either crank out more k's or do the same amount of k's in a shorter time. Say it takes you one hour to do 40kms, try and get it down to 45 mins.

You'd be building up your leg muscles too, packing on weighty muscles in the quads and calves could be contributing to the weight loss plateau.

Yeah get what your saying, my legs havent had this much muscle and tone for years, and Im now flying up hills that I couldnt even make up a couple of months back without stopping.

[Jimmy_041]

99 kgs

[Brucetiki]

Another kilo gone

Now 94kg

[Q.]

Sorry for the delay, I'm 116 and getting frustrated, lost 10 kilos in no time and now im struggling to get under 115, I rode just over 400 kms in my best month ever on the bike in June yet still no loss. Probably time to seriously look at the diet!!!

Positive is the bike riding has now developed that I can do 40kms comfortably and on track to do the Echunga 75km grand slam at the end of August, but know it will be much easier if I can drop some more kgs.

Step it up Dutchman. Either crank out more k's or do the same amount of k's in a shorter time. Say it takes you one hour to do 40kms, try and get it down to 45 mins.

You'd be building up your leg muscles too, packing on weighty muscles in the quads and calves could be contributing to the weight loss plateau.

Yeah get what your saying, my legs havent had this much muscle and tone for years, and Im now flying up hills that I couldnt even make up a couple of months back without stopping.

I was doing some reading and came across a study that showed endurance training will, over time, induce less weight loss than high intensity interval training.

Obviously you're interested in completing the 75km course, but I think that, in regards to weight loss, it would be beneficial to include 'sprint periods' within your current course. Eg. within a 40km course complete 4-5 1km gut-busting sprints, with one of them toward the finish.

This should prompt your body to continue to burn energy for at least a couple of hours after the exercise.

[kickinit]

yeh Quichey couldn't agree more, the thing about dieting is to try and shock the body. Wheather it be weights or cardio you need to keep changing your program so the body doesn't have a clue whats going. Also agree with the muscle part I know the supplement store I go to offers free body fat measuremnts you could try a store or i'm sure you could find body measurement cheap on the net.

For you guys that are interested bodybuilding.com is a great place for diet plans and workout plans, and also those guys that do use supplements they are cheapest i have found around except for the odd crazy bargain on ebay, just a pitty you can't ship protein powder into australia.

[Q.]

just a pitty you can't ship protein powder into australia.

Really??

Does the same go for creatine monohydrate?

[heater31]

yeh Quichey couldn't agree more, the thing about dieting is to try and shock the body. Wheather it be weights or cardio you need to keep changing your program so the body doesn't have a clue whats going. Also agree with the muscle part I know the supplement store I go to offers free body fat measuremnts you could try a store or i'm sure you could find body measurement cheap on the net.

For you guys that are interested bodybuilding.com is a great place for diet plans and workout plans, and also those guys that do use supplements they are cheapest i have found around except for the odd crazy bargain on ebay, just a pitty you can't ship protein powder into australia.

This is the one I bought for less than $30 delivered.

Body Fat Caliper


On the the powder, I find Chemist Warehouse to be the cheapest I can find even cheaper at their vitamin warehouse in the city. $60 odd a 2.5 kilo bucket and I go through a bucket a month

For the training, I'm a little overweight and I discovered this website Permanent Muscle. Is actually a real bloke from Australia who researched and wrote the electronic book you purchase. Contains advice on how to approach training, diet tips, exercise data base and of course his training program. Routines are on 3 week rotation from what I can gather so far.

Program is 28 weeks start to finish. Just completed my 7th week and I have noticed less fat in certain areas (my guts ) and curves in areas that never previously had them (mainly the biceps/triceps). Also got some comments from female co workers this week as well about the size of my chest and arse Only problem is the ladies are old enough to be my mother

[Q.]

Heater, why take the whey protein if you're trying to lose weight?

[heater31]

Heater, why take the whey protein if you're trying to lose weight?

I want to lose it in certain areas and gain it in others. It seems to be working so far......

[Q.]

Heater, why take the whey protein if you're trying to lose weight?

I want to lose it in certain areas and gain it in others. It seems to be working so far......

I see. Equal parts cardio training & weights training?

[heater31]

Heater, why take the whey protein if you're trying to lose weight?

I want to lose it in certain areas and gain it in others. It seems to be working so far......

I see. Equal parts cardio training & weights training?

Probably a little slack on the cardio stuff, but in last month's mens health mag there were some quick cardio ideas might give them a whirl soon.

[Q.]

Don't neglect the cardio. A solid cardio regime will help you get your body into an anabolic state, which increase the effectiveness of your weight training (ie. you'll repair tissue quicker and build muscle faster).

[Punk Rooster]

Don't neglect the cardio. A solid cardio regime will help you get your body into an anabolic state, which increase the effectiveness of your weight training (ie. you'll repair tissue quicker and build muscle faster).

it's a upward spiral- cardio & weight training leads to muscle gain, which helps burn excess fat, which helps with definition, which inspires you to keep working.

[kickinit]

Does the same go for creatine monohydrate?[/quote]

Creatine is fine to import. It is to with the diary in it. Can get it in the country but it has to state the ingredients and how much % is in it all adding up to 100% and any diary in you need to know what country it came from.

On the the powder, I find Chemist Warehouse to be the cheapest I can find even cheaper at their vitamin warehouse in the city. $60 odd a 2.5 kilo bucket and I go through a bucket a month

What brand protein powder are you using? I use and will only use Gaspari Nutrition MyoFushion best tasting protein powder on the market. What other supps are you using I might have a few tips to help with your fat loss if you want.

[Q.]

Creatine is fine to import. It is to with the diary in it. Can get it in the country but it has to state the ingredients and how much % is in it all adding up to 100% and any diary in you need to know what country it came from.

On the the powder, I find Chemist Warehouse to be the cheapest I can find even cheaper at their vitamin warehouse in the city. $60 odd a 2.5 kilo bucket and I go through a bucket a month

What brand protein powder are you using? I use and will only use Gaspari Nutrition MyoFushion best tasting protein powder on the market. What other supps are you using I might have a few tips to help with your fat loss if you want.

Don't use any supplements (I just eat loads ), but am drawing a weight training program (for footy offseason) to stack on 4-5 kgs of muscle. I have low BF now anyway, but after bulking could aim for 10-12% BF.

I would only look at buying 100% whey protein to use immediately post-workout before I then get a big meal in. Would also intend on taking 5g creatine monohydrate daily during bulking phase.