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On December 01 2009 03:56 Julmust wrote:Yeah my scale dont go this high yet  But when I get there I'll keep track of whatever I can weightwise.
Maybe it would be a good investment to buy a scale that goes high enough. Seeing the number drop would be a great motivation.
On November 30 2009 22:26 Ingenol wrote:
Try eating 5-6 smaller meals a day to really rev up your metabolism.
Apparently this is widely accepted in nutrition circles. Don't be afraid to snack as long as the snack is healthy and you don't overeat.
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On December 01 2009 04:43 Patriot.dlk wrote:
Those meatballs looks great I could not have done better myself. Buy expensive lingonsylt and enjoy the fruits of your labor.
Yeah brämhults is awesome, but expensive t.t but atleast I'm lucky enough to have a mother who makes lingonsylt for me *mmmm*
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On December 01 2009 05:02 XinRan wrote:Show nested quote +On December 01 2009 03:56 Julmust wrote:Yeah my scale dont go this high yet But when I get there I'll keep track of whatever I can weightwise. Maybe it would be a good investment to buy a scale that goes high enough. Seeing the number drop would be a great motivation. Show nested quote +On November 30 2009 22:26 Ingenol wrote:
Try eating 5-6 smaller meals a day to really rev up your metabolism. Apparently this is widely accepted in nutrition circles. Don't be afraid to snack as long as the snack is healthy and you don't overeat.
Actually I think they have those special scales at the gym, might try one of them out.
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That's awesome julmust! I really hope you will reach your goals and I will help you as much as I can.
General principle for dieting: less carbs (pasta, rice, bread), more protein (meat, egg, fish etc). Good amount of healthy fats (avocados, extra virgin olive oil, nuts & seeds).
I'll post an example (in semi-swedish) of what I eat a typical day when semi-dieting/eating healthy in general and shedding fat.
Breakfast: Havreberikad porridge + a bit of milk. 2 eggs + avocado
Before workout: 1 protein shake
After workout: 1 protein shake
After workout meal: pasta + shrimps/eggs and whatever I put in. OR just rice + tuna + krossade tomater
Snack: 50-100 gr cashew nuts/sunflower seeds
Dinner: 200-300 gr salmon (with olive oil) + broccoli OR chicken filets prepared in the oven. Notice, there is hardly any carbs in this meal.
IMPORTANT: What you eat is pretty much the most important thing in order to loose weight, and eating more protein helps you not loose muscle. Think more about eating well and less about swimming 5 times/week. Eating decently isn't hard at all tbh, just eat more salmon, chicken and tuna and less pasta/rice/bread. Avocados and eggs are great too. Breakfast nr 1 is not that good tbh, too much carbs and sugar. Keep the yoghurt and banana and juice and add 2 eggs for protein. No bread or banans for breakfast.
Swimming is very good exercise but to make it a bit more realistic I would suggest you swim 2 times/week and lift weights 2 times/week, on separate days. For instance Monday swimming, Tuesday weights, Wednesday off, Thursday swimming, Friday weights.
Start by using machines at the gym for a couple of weeks just to understand what trains what if you're a complete newbie to weight training. Or you could check out this blog I wrote and use the full body workout posted there. The concept is quite simple, one exercise per muscle group, each time.
http://www.teamliquid.net/blogs/viewblog.php?topic_id=94480
Everything aside I like your determination and I'm sure that you will achieve your weight goals! =)
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On December 01 2009 05:02 XinRan wrote:Show nested quote +On December 01 2009 03:56 Julmust wrote:Yeah my scale dont go this high yet But when I get there I'll keep track of whatever I can weightwise. Maybe it would be a good investment to buy a scale that goes high enough. Seeing the number drop would be a great motivation. Show nested quote +On November 30 2009 22:26 Ingenol wrote:
Try eating 5-6 smaller meals a day to really rev up your metabolism. Apparently this is widely accepted in nutrition circles. Don't be afraid to snack as long as the snack is healthy and you don't overeat.
Actually don't weigh yourself more than once a week tops. It usually gives quite the inaccurate weight depending on what you have eaten, how much water your body is holding etc.
Instead measure yourself with a måttband; measure your belly, legs etc and keep score.
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i swear i gain half of the weight you lose.
+ Show Spoiler + seriously keep it up and good work and such! <3
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Bananas give good carbs though, in the morning should be fine. I do eat a lot of chicken breast though.
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Russian Federation1381 Posts
On December 01 2009 05:23 Foucault wrote:
Swimming is very good exercise but to make it a bit more realistic I would suggest you swim 2 times/week and lift weights 2 times/week, on separate days. For instance Monday swimming, Tuesday weights, Wednesday off, Thursday swimming, Friday weights.
Start by using machines at the gym for a couple of weeks just to understand what trains what if you're a complete newbie to weight training. Or you could check out this blog I wrote and use the full body workout posted there. The concept is quite simple, one exercise per muscle group, each time.
Good advices regarding food, but why you think he should cut swimming? Swimming every day is absolute best, while gym is useless for his goal, i'm judging it from my own experience. Losing fat and gaining muscles are two different things.
Not only it's best to swim every day, but it's better to swim for 2 hours or longer. When you're all heated up, it's the best a lot of pleasure. The best way to spend time, weight training can become tiring and burdening, while swimming for a long time always feels great.
Regarding food a good advice is to eat when you feel real hunger, when i was kind of chubby i actually never felt hunger at all, and only later i realized that, i would start eating while not feeling this strong tingling feeling in stomach (which feels good for some reason), and if you don't swim or run a lot, that's going to result in extra fat even from light food.
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Keep swimming, I love it, it's a great way to spend time just thinking and enjoying the way your body moves unburdened.
Yogurt + nut-cluster based cereal is a great breakfast.
Drink lots of water, it will aid in keeping you full and you need it for metabolism.
Keep it up, and good job so far!
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On December 02 2009 15:10 Disregard wrote:
Bananas give good carbs though, in the morning should be fine. I do eat a lot of chicken breast though.
No they don't give good carbs.
Fruit is alot of sugar, which is pretty much only good after a workout, or like 1 fruit/day for vitamines etc. Funny how people have so many faulty assumptions about nutrition
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On December 02 2009 15:22 Magic84 wrote:Show nested quote +On December 01 2009 05:23 Foucault wrote:
Swimming is very good exercise but to make it a bit more realistic I would suggest you swim 2 times/week and lift weights 2 times/week, on separate days. For instance Monday swimming, Tuesday weights, Wednesday off, Thursday swimming, Friday weights.
Good advices regarding food, but why you think he should cut swimming? Swimming every day is absolute best, while gym is useless for his goal, i'm judging it from my own experience. Losing fat and gaining muscles are two different things.
I think he should swim, but not 5 times a week. He is a newbie at swimming atm and going hardcore right away is always counter-productive. Let's say he starts swimming 2 times a week and after a year maybe he is swimming 3-4 times/week. It's all about steady and slow progression.
Gym is not "useless" for his goal lol. It will help him keep muscle, while loosing fat, provided he is on a calorie deficient diet.
OP seems to have vanished though
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No no I'm still here, I'm reading everything that's said don't worry  I did miss the part about the fruit though (which blew my mind a lil' bit) I'll have to replace it with just yoghurt and celerals I guess? Got a question about the chicken:
Is it important that I make it in the oven? Or can I just like fry it and eat it with say cottage cheese?
And next week I'll start going to the gym, got a bit worried yesterday while swimming cause one of my shoulders started hurting but it went away once I got warmed up.
A question Focault:
When I go the the gym at first, which muscle groups do you feel I should work on? Keep in mind that I think I'll need to skip the legs for the first time since they're naturally pretty strong due to me being overweight, and I want to lose the most MASS on my legs and around my stoumach.
Tried keeping my breakfast at 400kcal or less this week, it's been going great and even though I'm actually eating less I don't get hungry until lunchtime thanks to eating well.
Can you just tell me how I should change this breakfast:
about 2dl of light yoghurt
1 banana sliced in
a little bit of kelloggs special k (is müsli better?)
1 orange
I understand I should switch out the fruit, but for what?
(another awesome thing happend today, put on some pants I havent worn in a while since they kinnda looked like spandex on me, they're actually perfect now)
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On December 03 2009 01:04 Julmust wrote:No no I'm still here, I'm reading everything that's said don't worry I did miss the part about the fruit though (which blew my mind a lil' bit) I'll have to replace it with just yoghurt and celerals I guess? Got a question about the chicken: Is it important that I make it in the oven? Or can I just like fry it and eat it with say cottage cheese? And next week I'll start going to the gym, got a bit worried yesterday while swimming cause one of my shoulders started hurting but it went away once I got warmed up. A question Focault: When I go the the gym at first, which muscle groups do you feel I should work on? Keep in mind that I think I'll need to skip the legs for the first time since they're naturally pretty strong due to me being overweight, and I want to lose the most MASS on my legs and around my stoumach. Tried keeping my breakfast at 400kcal or less this week, it's been going great and even though I'm actually eating less I don't get hungry until lunchtime thanks to eating well. Can you just tell me how I should change this breakfast: about 2dl of light yoghurt 1 banana sliced in a little bit of kelloggs special k (is müsli better?) 1 orange I understand I should switch out the fruit, but for what? (another awesome thing happend today, put on some pants I havent worn in a while since they kinnda looked like spandex on me, they're actually perfect now)
Although eating baked chicken is better for you, alot of the time it requires significantly more time than just using a frypan. Realistically its not a huge deal if you just use minimal oil, and try to keep it to healthy oils that you cook with. There are much bigger things to worry about diet-wise imo.
To me, that breakfast is really good actually... why do you want to switch out the fruit? Fruits are good for you, even if they do have alot of calories, its mostly simple sugars that are burnt off very quickly.
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meeple:
well it's mainly because of this being said:
On December 02 2009 20:31 Foucault wrote:Show nested quote +On December 02 2009 15:10 Disregard wrote:
Bananas give good carbs though, in the morning should be fine. I do eat a lot of chicken breast though. No they don't give good carbs. Fruit is alot of sugar, which is pretty much only good after a workout, or like 1 fruit/day for vitamines etc. Funny how people have so many faulty assumptions about nutrition
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On December 03 2009 01:17 Julmust wrote:meeple: well it's mainly because of this being said: Show nested quote +On December 02 2009 20:31 Foucault wrote:On December 02 2009 15:10 Disregard wrote:
Bananas give good carbs though, in the morning should be fine. I do eat a lot of chicken breast though. No they don't give good carbs. Fruit is alot of sugar, which is pretty much only good after a workout, or like 1 fruit/day for vitamines etc. Funny how people have so many faulty assumptions about nutrition
Well, it is true that fruits contain alot of sugar, but in the morning the sugars help you have energy to be more active. Having an apple is very different from eating a pack of Swedish Berries, and I would always suggest you mix in fruit with a breakfast, or throughout the day.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/index.html
If you're totally adamant about cutting out sugars, try eating veggies instead. Just make sure if you eat them with salad dressing, opt for the healthy version.
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I haven't really been following your progress, but I plan to go over it all when you meet your goal(s). Do you plan on posting before, after, and progress pictures? Then you could make a scrap book about it and use it as a reminder to yourself all the time etc
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On December 03 2009 01:04 Julmust wrote:No no I'm still here, I'm reading everything that's said don't worry I did miss the part about the fruit though (which blew my mind a lil' bit) I'll have to replace it with just yoghurt and celerals I guess? Got a question about the chicken: Is it important that I make it in the oven? Or can I just like fry it and eat it with say cottage cheese? And next week I'll start going to the gym, got a bit worried yesterday while swimming cause one of my shoulders started hurting but it went away once I got warmed up. A question Focault: When I go the the gym at first, which muscle groups do you feel I should work on? Keep in mind that I think I'll need to skip the legs for the first time since they're naturally pretty strong due to me being overweight, and I want to lose the most MASS on my legs and around my stoumach. Tried keeping my breakfast at 400kcal or less this week, it's been going great and even though I'm actually eating less I don't get hungry until lunchtime thanks to eating well. Can you just tell me how I should change this breakfast: about 2dl of light yoghurt 1 banana sliced in a little bit of kelloggs special k (is müsli better?) 1 orange I understand I should switch out the fruit, but for what? (another awesome thing happend today, put on some pants I havent worn in a while since they kinnda looked like spandex on me, they're actually perfect now)
Let's see...
Instead of yoghurt and especially cereals (which consist of fast carbs) I would go with porridge but that's up to you. It doesn't really matter if you make the chicken in the oven or fry it in a pan, pretty much the same thing. Use extra virgin olive oil in the pan, it contains lots of healthy fats.
Do the exercises I linked to in my previous post. Work out legs too; they are a large muscle group and promotes muscular gains in your body overall. Do one exercise per muscle group, and focus on the big ones first, back, legs, chest, and then do shoulders, abs and arms if you like.
One should always lift some weights because if you want to put on weight you'll add muscle, and if you're gonna loose weight it will help you keep muscle and loose fat instead.
Light yoghurt is fine. I would change the banana to apples or some other fruit. Bananas are good to eat directly after a workout, when your body needs the fast energy. Cornflakes are not that good if you want to loose weight, they consist of carbs with a high glycemic index. You could make your own musli with havregryn, pumpafrön, etc but that's maybe a bit advanced. Keep the orange. You don't have to switch out the fruit for anything, just keep it to 1-2 a day tops. You might want to add in some eggs in your breakfast too, they are a good source of protein.
Good! Don't by new clothes until your weight loss is done btw  I talk from experience
Like I've said earlier, cut down on carbs (eat less): rice, pasta, potatoes, cereal, fruit. Eat more veggies and meat/chicken/tuna/salmon. Tuna is cheap and is a very good source of protein. Cutting down on carbs will give you very good results quite fast.
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As a general principle for making your diet more sustainable remember three things:
1)to lose one single kg of weight you have lose 9.000 kcalories, pretty much the equivalent of not eating for 3 days and a half, if course that doesn't mean you don't have to eat for 3.5 days x number of kgs you want to lose, it means that if you stay on a 2000 Kcal diet, wich is hypocaloric for sure, it will require a lot of time, the morale is that you need to be patient, very patient, loosing weight, and loosing it well, requires months
2)linked to point 1; since diet is a long thing you don't have to make anything extreme, because this will end up with you stopping the diet earlier than you should; i read you're going swimming 5 per week, imho that's a LOT, not saying it's a bad thing but dude 5xweek is athlet stuff, good that you do even find the time, 2 or 3 times a week of aerobic exercise is way enough, oh and by the way, if you're swimming you don't need gym by no mean; swimming is not a 100% pure aerobic exercise like running, it tones up your muscles pretty well.
3)what happens if you try to make an extreme diet? meaning that you burn way more than you eat (either because you eat too little or beacuse you burn too much). Caloric restriction is a situation our body is used to cope with very well, that has been the normal situation for hundred thousands years, we can deal with it way better than we deal with caloric excess, wich is a situation our body is NOT used to face.
Our body will simply start using proteins to get energy, and where do you find tons of protein? In our skeletal muscle of course, that's right, you'll start eating up your own muscles, so beware of extreme diets, and if you make sport make sure you eat more, always trying to get an hypocaloric regimen of course but not excessively. Good thing is carbohydrates after sport because in that very moment they are rapidly taken into the stocks of the muscles instead of being captured by the liver as usual. This will help your muscles in recovering faster after each training session, and in performing better in the next one, not to say that those carbohydrates are way less likely to become fat.
So as for something i read along the lines in this topic, it's not true that if you diet you lose muscles, of course you're less likely to gain muscles and any kind of work out will result less effective, but if you diet well and with patience you're not going to lose muscles, then again you're swimming so there's no way in hell you're going to lose muscles, you don't need the gym.
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