Fatbaldbloke fatbusting log



  • [b]'m definately in. Current weight is  167kg . My goal is to lose 12 -15 kg this month and start on my way down.
      Food eaten today [b]DAY 1[/b]
                                    - breakfast - 3 weetbix(hi grain) and peaches
                                    - smoko      - Low fat protein drink
                                    - lunch        - Chicken salad roll (no butter,brown roll)
                                    - Dinner      - ham steak,big pile of stirfry veges and small serve of mashed potato

    Exercise done        - Walked to pick up my daughter from school 3 km
                                    - SWum for 30 minutes including rests at local pool (approx 600 meters)

    I'm 40 in 15 months and my long term goal is to get down to my playing weight plus 5kg = 123kg.[/b]



  • You need to change that target to 4 or 5kgs.

    Two reasons, first is that it's very unhealthy to lose more than that over a month - particulary when age and your starting weight are taken into consideration (that's not meant to be rude, by the way).

    Second, is motivation. If you set an unrealistic goal and you don't achieve it it's harder to keep going.

    Try to remember that losing 5kgs in a month is an excellent result.



  • [quote name='Kirwan']
    You need to change that target to 4 or 5kgs.

    Two reasons, first is that it's very unhealthy to lose more than that over a month - particulary when age and your starting weight are taken into consideration (that's not meant to be rude, by the way).

    Second, is motivation. If you set an unrealistic goal and you don't achieve it it's harder to keep going.

    Try to remember that losing 5kgs in a month is an excellent result.

    [/quote]

    Good advice.

    I actually thought this was you in disguise  👼



  • I understand the advise guys but have found than when i eat well and do exercise the weight seems to fall of quickly.And when you are as much overweight as me, the first 20kg races off then the hard work starts when i reckon that a 1kg loss per week is about right. Also i am 192cm in height. I appreciate the support and realise the road ahead is going to be tough, but i'm up for it.



  • [quote name='fatbaldbloke']
    I understand the advise guys but have found than when i eat well and do exercise the weight seems to fall of quickly.And when you are as much overweight as me, the first 20kg races off then the hard work starts when i reckon that a 1kg loss per week is about right. Also i am 192cm in height. I appreciate the support and realise the road ahead is going to be tough, but i'm up for it.
    [/quote]

    Cool, just be sensible with the intensity of the exercise (avoid things like squash for the time being).

    Am looking forward to seeing your progress mate. Good luck.



  • also take measurements FBB, so when the weight loss slows, but the size keeps shrinking, you'll still be feeling excellent!!



  • This was done with a builders tape but close enough:

      Chest 140 cm
      Belly  149 cm
      Ass    139 cm
     
    I think these figures are more important than weight



  • Day 2 log:

      Breakfast - 3 highgrain weetbix and fruit

      Smoko      - Beef salad roll      )
                                                    )      Starving all morning, both brown bread no butter
      Lunch      -Chicken salad roll  )

      Dinner    - Can of baked beans and oven chips

    EXERCISE - walked to local pool, not far. Swum 60meters (2 laps), rested 30 sec. repeat. Total dist 900 meters.



  • [quote name='fatbaldbloke']
      Breakfast - 3 highgrain weetbix and fruit[/quote]

    I love the hibran weetbix though we're on regular ones while the little bloke is having them. Two of those hi-brans for breakfast every day and at exactly 10AM I'd be ready for a good dump.



  • NTA i'm a big fan of the hibran weetbix a daily dose of fibre in one sitting.

    Day 3
      breakfast - protein drink
                        sandwich              8am

      Afternoon smoko -  3 weetbix      4pm

      Dinner                  - small serving of ravioli carbanara (home made) 6pm

    a disappointing day , didnt get to exercise too busy , missed lunch, spent the afternoon at knee specialist (having arthroplasty on both knees in 3 weeks).



  • Don't be too disappointed about missing the exercise, you really only need to exercise three times a week. The days you know you can't exercise, or you get too busy, focus on the diet side of things.

    By the way, are you drinking 2 litres of water a day? Your body needs water to get rid of fat, and if you are properly hrdrated you'll get less hunger pains.



  • Breakfast - weetbix (3)
    Lunch      - Beef salad roll
    Dinner      - Spaghetti on toast

    Exercised swum for 40 minutes. Didn't plan well enough and ran out of water by 9am. Should of had some snacks as well. I have not cheated on food so far, so am pleased with that. Exhausted after swimming - either dehydration or lack of food.



  • probably both - not enough food and water - feed the machine!!



  • [quote name='fatbaldbloke']

    Exercised swum for 40 minutes. Didn't plan well enough and ran out of water by 9am. Should of had some snacks as well. I have not cheated on food so far, so am pleased with that. Exhausted after swimming - either dehydration or lack of food.
    [/quote]

    Know how your feeling FBB....seem to be exhausted after going for a run and it's only a 20min run, used to do these for fun 15 years ago! But seems I am lacking energy and exhausted because I'm not eating enough, but don't want to eat because I'm trying to diet...a stupid circle and I know someone will post that you have to eat to mantain energy but in my mind it's all wrong because i'm putting something into my body to try and remove it again by hard work, so the less I put in the more i'll lose of previous excess intake over the years...if anyone knows what im saying?!?



  • The more often you eat (good stuff obviously) the more weight you will lose. If you starve yourself you body goes into panic mode and tries to store as much energy as it can, so you put on weight eating good food too.

    Supposed to eat six small meals a day and 2 litres of water.



  • [quote name='Kirwan']
    The more often you eat (good stuff obviously) the more weight you will lose. If you starve yourself you body goes into panic mode and tries to store as much energy as it can, so you put on weight eating good food too.

    Supposed to eat six small meals a day and 2 litres of water.
    [/quote]

    Yeah Kirwan, but it's getting my head around that idea of the more I put into my body, the more I will lose...if you see what I'm getting at.



  • Paj , i agree when trying to lose weight its hard to eat more. But today i'm going to eat a couple of snacks between meals and i had a couple of slices of vegemite on toast after my weetbix this morning. AS for 2 litres of water a day , idrink that by 10am , today until i get home from work  i'll drink 4 litres.



  • Good stuff, that will help with the exercise too.



  • Day 5-
      Breakfast - 3 weetbix & 2 toast and vegemite (multigrain)
      Smoko      - Sesame seed sticks
      Lunch      - 1 chicken sandwich
      arvo        - apple and a fruit slice
      Dinner      - 2 Tacos (home made)  could of had 6, great display of willpower

    Exercise nil but went to mates house and didn't even have a beer, even greater display of willpower. Plenty of water,



  • Day 6-

    Breakfast - 3 weetbix and fruit
                        2 toast and vegemite

    Lunch      - beef roll  ..... oh the guilt , the guilt... it was a kabab

      Arvo      - apple & Fruit bar

      Dinner    - Frozen weight watchers dinner, 2 slices bread.

    Exercise 2 hours of swimming and body surfing at Coogee



  • 👏

    Good work mate!

    Eating every 3 hours is the way to go. Even if you eat at bit more, it will keep your metabolism spinning and will do more benefit.



  • Day 7

      Breakfast - 3 weetbix & Fruit

      Lunch      - Protein milk drink , Thai chicken wrap

      Arvo        - 7 -8 schooners, didn't touch the BBQ on offer

      Dinner    -  Spaghetti on toast
     
    Exercise    - see arvo.



  • [b]Day 8-
     
    Breakfast - 3weetbix and fruit

    Lunch      - beef salad roll

      Arvo      - apple and sultanas

      Dinner    - Lean beef and vege stir fry

      I seem to have the food side under control , am resisting temptation easily enough. Finding it hard to consistently exercise and feel as lazy as normal. My goal for this week is  3 x 40 minute walks. I will weigh myself after the 4 weeks and measure myself then.  Baby steps, baby steps



  • defo baby steps FBB, only way to go!!

    I the opposite at the moment, got exercise under control, but eating not that sharp!!



  • Bart , you and Redbeard seem to be training down the house, if i was doing that much i would be eyeing up a return to paddock. To hire a concept 2 rower in Sydney is $150 per month, the missus reckons that if i stick out the month , we will get one for 3 months.



  • I bought one about 5 million metres ago (3 years or so), and thank god I did - still balloned out to about 120 (from playing weight of 104-108) WITH rowing.  But with dodgy knees / ankles / feet, running is bad - touch couple of times a week all the joints can handle!  Cost me then about 2900 Kiwi pesos, but worth every cent I say!!



  • Day 9-

    Breakfast - chicken salad roll

      Lunch      - 4 weetbix & fruit

      Dinner    - grilled fish and oven chips

      Exercise - walked for 1 hour in the heat of the day. Not as bad as i was expecting.



  • FBB, saw a doco on telly here a while ago which followed some geezer from Auckland as he went from 168kg to 103 in a year (but he took the year off work to do it, big difference).  Here is a link which might give you some interesting material and ideas.

    [url="http://www.beyond.com.au/pdfs/fat man slim brochure.pdf"]http://www.beyond.com.au/pdfs/fat man ... ochure.pdf[/url]



  • Thanks MrMike ,

      I dont need to take a year off work as fortunately my company runs itself , It would be hard to do more than 20 hours a week as it is.I could never use the not enough time excuse. My main problem is that i pay Foxtel $110 per month to put on 5-7 kg a year. 50 kg loss by Christmas is what i want (about 1.5kg a week). If i achieve that it would be something to hang my hat on.



  • Day 10-

      Breakfast- sandwich
      Lunch      - 4 slices  of Italian bread wit vegemite
      Arvo        - apple
      Dinner    - Pasta bake with more bread (lean mince, all sauces less than 6% fat)

      Exercise nil  - Definately an overdose on carbs today, but only about 25-30 grams of fat.Â



  • [quote name='fatbaldbloke'] If i achieve that it would be something to hang my hat on.
    [/quote]

    Mate if you do 50kg in a year I reckon the missus will be happy to find that coat hook too



  • Day 11

      Weetbix and fruit (4)
      Tuna sandwich
      Protein drink
      Turkey sandwich (2)
    Exercise - 1 hour walk, i'm sure i was hallucinating for the last 10 minutes
    [quote]Mate if you do 50kg in a year I reckon the missus will be happy to find that coat hook too [/quote]

    Nick , i would like to think so.



  • day 12

      Breakfast - shaved ham on toast
      Lunch      - beef hot pot  - Weight watchers frozen meal
      Arvo        - Thai chicken roll  - 7 grams fat
      Dinner      -  salada crackers with shaved chicken

      Exercise-    5 schooners at pub.



  • Days 13 and 14
      Weetbix for brekie
      Sandwiches for lunch
      BBQ & Mexican for dinners
     
      A lot tougher for food this week , apart from BBQ ate reasonably well, cheated a little over weekend but thats life. Not overly motivated for exercise this week but did 2 hours in total.
    Belly 146 cm  down 3 cm
    Chest 136 cm  down 1
    Ass the same
    Will not weigh myself until 4 weeks up. Just trying to concentrate on eating better and exercising the weight should look after itself



  • Eating well for the last three days, must cut down on dinner portions. One lot of walking so far this week. Weighed myself yesterday at shopping center, tried to scan the printout and display here, but couldn't manage it./
      [b]Weight 161.6kg[/b]



  • Awesome effort big fella...6kgs  👏 Well done, keep at it mate.



  • What he said, good effortÂ



  • Days 15 &16
      Still eating well, weetbix for brekies
                              Meat salad rolls for lunch
                              various dinners, Pastas, rice or noodles

    Exercise still very little, my own laziness still suprises me.  Changed beer type to "pure Blonde" no carb beer, normal alcolhol, not bad tasting.



  • keep going FBB, always hardest getting started, but once you start seeing the results, gives you good motivation to keep going.Â

    Just need to find some exercise that you really enjoy and hoe into that.Â



  • I agree. I don't think any form of exercise is too yucky, it's the getting off the couch and getting into it that's the real bastard. Once you're actually walking, cycling, swimming, jogging, climbing etc etc it's never too bad.

    Good job so far FBB-- 6kgs is excellent!


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