General Discussion: FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success


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Ronald
Ronald avatar

1412 posts since 9/5/04

9 May 2022 09:47
Does anyone have any tips for maintaining weight loss?

I've lost 4 stone in the last 12 months, through calorie deficit and exercise. I feel so much better for it: I've got more energy, I stand taller, my back doesn't ache, I don't groan when I crouch or sit down. I'm really enjoying running again, now that I'm not carrying that extra weight. And so on and so on.

This is the most weight I've lost in one go. I'm roughly at target weight now, so how do I find my maintenance calorie level? Whenever I've lost weight in the past (1-2 stone), I've always regained it over the following 12-18 months.
stoney
stoney avatar

17815 posts since 22/1/05

9 May 2022 10:19
I’ve done a stone and a half in last year after a double hip replacement. Done by better exercise, but change of diet made all the difference. I guess you just have to keep to your diet plan and work out the right amount of food to maintain your position. I followed a plan my mrs did, cutting out carbs. Smaller portions and mostly just green veg with wish or meat lunch and dinner. Lapsing on the weekend. I’ve hit a plateau recently and struggling to shift a bit more. I guess cutting out beer would help.
stoney
stoney avatar

17815 posts since 22/1/05

9 May 2022 10:31
Also used to have diet drinks in day, just drink water now
burny
burny avatar

6128 posts since 25/5/06

9 May 2022 11:27
Pretty sure I’d be stick thin if it wasn’t for beer and biscuits.
snaye
snaye avatar

11089 posts since 24/10/02

posted 9 May 2022 13:18, edited 9 May 2022 13:18
Ronald wrote: Does anyone have any tips for maintaining weight loss?

I've lost 4 stone in the last 12 months, through calorie deficit and exercise. I feel so much better for it: I've got more energy, I stand taller, my back doesn't ache, I don't groan when I crouch or sit down. I'm really enjoying running again, now that I'm not carrying that extra weight. And so on and so on.

This is the most weight I've lost in one go. I'm roughly at target weight now, so how do I find my maintenance calorie level? Whenever I've lost weight in the past (1-2 stone), I've always regained it over the following 12-18 months.


Sounds basic but doing more of the same exercise and eating. Start moving your mindset towards 'lifestyle' and not 'diet' Diet mindset is often associated with negative connotations of losing out, restriction and missing something which can alter your mood and lead to a bad habits creeping back in.

For example you've just transformed your body, through hard work and commitment and hit your goal. Fantastic. However you've done this in this past and the weight creeps back. Which is probably due small incremental habits (snacking, reduced exercise etc) and this compounds over time and you are back to square one.

It's exactly this practice of hard committed sacrifice that is unsustainable because you are burnt out mentally (and maybe physically) by constant restriction. You need balance.

I'd say if you haven't you probably want to really look at what you eat in more detail. Understand what your balance of protein, carbs and fat.

Fact is carbs are really cheap energy, fat is more satiating and arguably are better source of fuel. Not sure on your preferences or eating habits but get more healthy fats in your diet. unsaturated sources like oils, nuts, seeds, fish and a balance of good saturated fats like grass fed beef etc. More fats will fill you up and prevent insulin/hunger spikes that push people to snack/eat shit. Combine with lots of leafy greens and cook it so you enjoy it.

I love cooking so it's easy for me to make things I like and now we are all working from home more its even easier to make good food and healthier choices. If you don't like cooking and rely on sandwiches, takeaway lunches or others to cook you'll be fucked keeping weight off.

Biggest culprit for weight will be sugar, refined carbs. You need to make a rule to cut these out but have them as rewards. This could be once every two weeks or once or month or even less frequent. Don't deny yourself the opportunity to enjoy food but understand that if you eat it frequently you are going to have to work way way harder than you probably want.

Ultimately comes down to what matters more, looking good/feeling good or eating what you want when you want.

I would also look into intermittent fasting, time restricted feeding as way to help control weight.
Sacrifice breakfast for instance for black coffee and eat your first meal at lunch and eat in a 12pm-8pm window. The other 16 hours is fasting. There are arguments that you can do this and kind of eat whatever you want. Even more arguments say better results only eating to the circadian rhythm (daylight hours essentially).

You don't have to be hardcore you could do this handful of days a week and treat yourself at weekends with a regular exercise plan that doesn't have you doing insane workouts that you can never keep up. Easily incorporate this into a lifestyle.

They are handy life hacks you can introduce turn on and off to support a lifestyle.

Also I would say get used to feeling a little uncomfortable, it's not a bad thing to skip a meal and feel a bit hungry, it's actually quite good for us. If I skip breakfast and just have coffee I often now feel more focused on an empty stomach and can have some of my best workouts when fasted.

I'd also recommend watching following some youtube channels for nutrition advice/help.

People like Dr Eric Berg, Sten Ekberg (Swedish olympian), Flavcity, Peter Attia MD, David Sinclair (LifeSpan author great book FYI).

Some of these are really useful and you can take little things from them to introduce to your lifestyle to help. Also the algorithm will start to give you more of same and you'll discover some great help out there.



Kadafi39
Kadafi39 avatar

2147 posts since 30/10/09

9 May 2022 13:58
Good advice snaye, I have also learnt first hand that you can lose weight by dieting or working out, however just doing one is not sustainable and for most people working out 6+ days a week and running 100+ miles a month or eating in a huge deficit is not sustainable for years on end.

Therefore if you want to keep the weight off you need to combine the two in order to have an eating and work out routine that is both relatively easy to stick to, not hugely time consuming or overly draining on your body and feels natural.
snaye
snaye avatar

11089 posts since 24/10/02

posted 9 May 2022 15:06, edited 9 May 2022 15:06
Also another good podcast I listen to - https://hubermanlab.com/

If you want to go deeper, this really helps learn about the neurology behind mindset, actions, behaviour. Often gets great guests on to discuss, cold therapy benefits, gut health. It's great and can really open your eyes to why you do certain things and have formulated certain habits. Often the best way to then stop them.
eazypz
eazypz avatar

3616 posts since 16/4/10

9 May 2022 15:37
Work out what your maintenance calories are, with and without the gym, as they’ll be different, and go from there.

Download myfitness pal and track your calories/macros, to see what you’re actually eating.

Once you get into the habit, you won’t need to calorie count anymore and it will become natural.
R
R avatar

13335 posts since 17/5/03

9 May 2022 22:14
I seem to have fucked my metabolism from so much yo-yo dieting over the years that just to maintain, I need to work out pretty hard 6 x week, and almost a VLCD to lose. Feeling decent ATM, but any slight illness/injury sets me back as I have to run to progress.
Sayword
Sayword avatar

5801 posts since 1/4/07

posted 10 May 2022 03:03, edited 10 May 2022 03:03
snaye wrote:
Ronald wrote: Does anyone have any tips for maintaining weight loss?

I've lost 4 stone in the last 12 months, through calorie deficit and exercise. I feel so much better for it: I've got more energy, I stand taller, my back doesn't ache, I don't groan when I crouch or sit down. I'm really enjoying running again, now that I'm not carrying that extra weight. And so on and so on.

This is the most weight I've lost in one go. I'm roughly at target weight now, so how do I find my maintenance calorie level? Whenever I've lost weight in the past (1-2 stone), I've always regained it over the following 12-18 months.


Sounds basic but doing more of the same exercise and eating. Start moving your mindset towards 'lifestyle' and not 'diet' Diet mindset is often associated with negative connotations of losing out, restriction and missing something which can alter your mood and lead to a bad habits creeping back in.

For example you've just transformed your body, through hard work and commitment and hit your goal. Fantastic. However you've done this in this past and the weight creeps back. Which is probably due small incremental habits (snacking, reduced exercise etc) and this compounds over time and you are back to square one.

It's exactly this practice of hard committed sacrifice that is unsustainable because you are burnt out mentally (and maybe physically) by constant restriction. You need balance.

I'd say if you haven't you probably want to really look at what you eat in more detail. Understand what your balance of protein, carbs and fat.

Fact is carbs are really cheap energy, fat is more satiating and arguably are better source of fuel. Not sure on your preferences or eating habits but get more healthy fats in your diet. unsaturated sources like oils, nuts, seeds, fish and a balance of good saturated fats like grass fed beef etc. More fats will fill you up and prevent insulin/hunger spikes that push people to snack/eat shit. Combine with lots of leafy greens and cook it so you enjoy it.

I love cooking so it's easy for me to make things I like and now we are all working from home more its even easier to make good food and healthier choices. If you don't like cooking and rely on sandwiches, takeaway lunches or others to cook you'll be fucked keeping weight off.

Biggest culprit for weight will be sugar, refined carbs. You need to make a rule to cut these out but have them as rewards. This could be once every two weeks or once or month or even less frequent. Don't deny yourself the opportunity to enjoy food but understand that if you eat it frequently you are going to have to work way way harder than you probably want.

Ultimately comes down to what matters more, looking good/feeling good or eating what you want when you want.

I would also look into intermittent fasting, time restricted feeding as way to help control weight.
Sacrifice breakfast for instance for black coffee and eat your first meal at lunch and eat in a 12pm-8pm window. The other 16 hours is fasting. There are arguments that you can do this and kind of eat whatever you want. Even more arguments say better results only eating to the circadian rhythm (daylight hours essentially).

You don't have to be hardcore you could do this handful of days a week and treat yourself at weekends with a regular exercise plan that doesn't have you doing insane workouts that you can never keep up. Easily incorporate this into a lifestyle.

They are handy life hacks you can introduce turn on and off to support a lifestyle.

Also I would say get used to feeling a little uncomfortable, it's not a bad thing to skip a meal and feel a bit hungry, it's actually quite good for us. If I skip breakfast and just have coffee I often now feel more focused on an empty stomach and can have some of my best workouts when fasted.

I'd also recommend watching following some youtube channels for nutrition advice/help.

People like Dr Eric Berg, Sten Ekberg (Swedish olympian), Flavcity, Peter Attia MD, David Sinclair (LifeSpan author great book FYI).

Some of these are really useful and you can take little things from them to introduce to your lifestyle to help. Also the algorithm will start to give you more of same and you'll discover some great help out there.
I agree, it's really about making it a lifestyle and not a summer six pack challenge.

Now I know motherfuckers are going to get on me for being bigger than them, I just want to get them out the way and just say fuck you you're probably going to die of bad health.

But you got to make this a lifestyle. The first thing you got to do is recognize your own body. What do you like to do and what do you not like to do. What do you like to eat and what do you not like to eat. Now figure out where you stand in between those two. If you like to eat any and everything, you need to back down. If you don't like to do anything you need to pick up your activities.

If you've been in this lifespan for more than 30 years or more, you know what you like and you know what you don't like, and you know what you need to do and you know what you don't need to do.

If you know you can go all day till 6:00 p.m. and not eat a meal then do that if you're trying to lose weight that is. Eat a full meal that will have you full from 6:00 p.m. till when you go to sleep. Whatever that it is the fuck that you eat. then start substituting, like I'm going to substitute healthier meals for these fried foods or whatever etc. All you really need to do is maintain a calorie balance that your body whatever it is that you've made it to be after all these years accept when it is time to takein those calories.

Diet truly is the hardest part of any weight loss. My problem is that I don't watch my diet, but I am naturally a big person, whether it is fat or muscle. My problem is calorie intake, not necessarily how big i am, or can get.

Which leads me to the next point, it's all about the duration of how long you've been treating your body. If you're going to start today on treating your body right with eating and working out, you have to continue that for the rest of your life, AKA a lifestyle.


I am visibly a bigger guy, but I manage how big I can get, as well as how often I will go in to work my body out and eat food.

This is really all mental. But years in the game working out can have your body trained to do what you wanted to do. So while I might pig out during memorial Day weekend, or a Thanksgiving or holiday, if I have a consistent physical regimen I can make it meet my dietary regimen.


Dietary regimen is the most important thing of them all. I've been working out consistently every day for almost 10 years, but my weight has fluctuated up and down, but because I work out the weight looks good depending on what I'm wearing. It's the dietary that actually shapes what you want yourself to look like
Sayword
Sayword avatar

5801 posts since 1/4/07

posted 10 May 2022 03:19, edited 10 May 2022 03:19
Tldr: working out shapes frame, watching your calories intake shapes your size
eazypz
eazypz avatar

3616 posts since 16/4/10

10 May 2022 07:46
This was a 3 month change for me, after piling on weight due to long work hours, no gym and too much fast food.

Starting weight was 210 lbs, end weight 185 lbs.
Done with 5 days lifting weight, with 20 mins of cardio at the end of every session, and a balanced diet eating in a calorie deficit (was still eating McDonalds twice a week in a deficit Laughing out loud)




Then took 3/4 months off so I could drink alcohol and be more free in what I ate. Whilst I had the freedom, I was much more aware and cautious of what I was putting into my body, and only put on 1 lb before starting my next cycle.

I have now started another 3 month cycle, and abs are coming through nicely. Will post up pics when I finish that in a couple of weeks.

Will then take a bit of time off and start a clean bulk to add lean muscle, although I won’t be in a rush with this so will most likely continue to eat fast food and drink within reason.

If I wanted to stop at where I’m at now, I know what I’d need to eat and drink in order to maintain, as I’m much more aware of my previous fat cunt habits that messed me up in the first place, and they’re pretty much behind me now.
swiftus
swiftus avatar

1829 posts since 1/7/09

10 May 2022 08:13
Sorry to hear that your dick shrunk in the process.

Laughing out loud

In all seriousness, that's a massive change in 3 months, well done man.
eazypz
eazypz avatar

3616 posts since 16/4/10

10 May 2022 08:16
If anything, it looks bigger without the excess fat now Laughing out loud
NigelBenn
NigelBenn avatar

4703 posts since 6/2/08

10 May 2022 09:03
Cool
Scottishmark
Scottishmark avatar

831 posts since 25/1/11

10 May 2022 10:23
Insane progress for 3 months, particularly since it sounds as thought it was done fairly sensibly/sustainably. Props.
Ronald
Ronald avatar

1412 posts since 9/5/04

10 May 2022 10:38
My biggest concern is falling back into bad habits, but hopefully the worst of those are behind me now.

I've been using My Fitness Pal for the last year and it's definitely helped me still enjoy things in moderation. So weighing out a 25g bowl of crisps, rather than idly eating most of a full size sharing bag while watching a film. And I know that I don't have to worry about going to the pub or out for a meal, if I've made sure my other meals that day have been decent.

I'll focus on the shift over to this being a way of life like you suggest, rather than weight loss plan. I feel so much better now, not wanting to gradually creep back to the way I was should be a strong motivating factor. I'll add a few hundred more calories to my daily amount until I hit maintenance level and then check to see how I'm getting out at 3/6/12 months. Keeping the weight off for the next 12 months will be a big milestone for me.
eazypz
eazypz avatar

3616 posts since 16/4/10

10 Jun 2022 17:07
Following on from the above, end result currently.
3 months on, then 3 months off, and then another 3 months on. So 6 months of being ‘on plan’ in total.

179lbs and quite ripped. Will be looking to put 5kg of lean muscle on and see where I am after that.


MerciBeau
MerciBeau avatar

4415 posts since 7/7/06

10 Jun 2022 20:15
Solid progress - What are your lifting numbers at the minute?

I've put on 20 lbs since having a kid and need to get back on the wagon…
RickRude
RickRude avatar

4136 posts since 13/1/12

10 Jun 2022 22:23
Nice little cycle - what you running?