by vegieburger » Wed Oct 06, 2010 11:41 pm
Thankyou everyone for the advice.
[quote="JP"]take a bit of a professional approach, like martial artists or powerlifters etc making their weight cuts. There wont be any room for strength loss, but the approach can be pretty strict.
I would first note down your daily eating, and your training, maybe write them here for criticism. Simple apprach is to just change small things to start with, cutting the "junk", cutting some portion sizes, upping the relative percentage of protein intake and so on. In training looking at the overall calorie expenditure impact of it, and maybe get more done in less time.
losing that weight is not an unrealistic goal, but since you have started lifting, perhaps you have put on fair bit of muscle too and that weighs more, so rather than looking at scales, maybe also look at body composition?
I've started writing down all that I eat and will put it in my training log along with my workouts. I've defently put on muscle but I still think that I have 10kgs of fat there that I can lose.
[quote="hardcore iv"]As JP suggests, get your body comp checked (skinfolds, or dodgy BF% scales as a last resort) so you can keep track of changes. Any gym instructor/trainer in Australia is technically supposed to be able to do this.
I crunched a few numbers following conventional diet guidelines and came up with this, based on the info you have provided so far. Going by your current bodyweight of 65kg, with a 500 cal deficit you would be on about 1100 calories per day, not taking into account physical activity. On a fairly conventional 40/30/30 macro breakdown that is about 440 cal from carb (110gms), 330 cal from protein (83 gms) and 330 cal from fat (37gms). This is almost ketogenic so you may want to up the carbs a bit on lifting days if you want to avoid the foggy headedness of ketosis.
I think they might have capilers (sp) at the gym, actually on of the instructers said she'd like to test me with them because apart from my waist I'm pretty musculer.
Thanks for working all that out for me, I could never have done all that myself. Ashamedly I have already had almost 300cals (most from carbs) and its only 10.30am
No wonder I am struggling with my weight but I am planning on killing it at the gym today so perhaps I shouldn't aim for 1100 unless its a rest day. Also I've got 2 and a half assignments to finish this semester so I don't want to be foggy headed until they are done.
[quote="hardcore iv"]Depending on your personality type, just trying to control portion sizes and reduce junk may not help that much as they are not specific enough. You may have to start measuring out portions and calculating calories and having a a full weeks menu planned and prepared in advance. May seem slightly extreme but you are after extreme results