Jackie's Back, lets actually get to where I wanna be
- Thread starter jackie11
- Start date
I haven't been that light in a very long time. Of course growing up as a very scrawny male my aims were to gain rather than lose weight so I am unlikely to ever go there again too.
Good stuff on the progress. The joy to long term goals and gradual progress is that it is actually faster overall than the quick fix carp that is commonly marketed.
Because I am a bit sad I calculated the target loss on bodyfat you would need to achieve and generated a table to show what is and isn't realistic to do
Weight Fat weight Fat loss Calories Calorie deficit per day
139.2 42.456
139.2 40.368 2.088 7,308 281.0769231
138.7 39.868 2.588 9,058 348.3846154
138.2 39.368 3.088 10,808 415.6923077
137.7 38.868 3.588 12,558 483
137.2 38.368 4.088 14,308 550.3076923
136.7 37.868 4.588 16,058 617.6153846
The first row is you now. the second is your current weight with you at 29% bodyfat, how much fat you would need to lose to get there, the calorific value of this and how much of a deficit you would need each day to do so.
Each following row is the same as the second but with you 1/2 pound lighter. I stopped this at 2.5 pounds loss because that requires a daily deficit of 617 calories and that is not recommended.
Your target is very achievable, but is unlikely to be accompanied by major weight loss, which is still within your overall targets. Good stuff.
Good stuff on the progress. The joy to long term goals and gradual progress is that it is actually faster overall than the quick fix carp that is commonly marketed.
Because I am a bit sad I calculated the target loss on bodyfat you would need to achieve and generated a table to show what is and isn't realistic to do
Weight Fat weight Fat loss Calories Calorie deficit per day
139.2 42.456
139.2 40.368 2.088 7,308 281.0769231
138.7 39.868 2.588 9,058 348.3846154
138.2 39.368 3.088 10,808 415.6923077
137.7 38.868 3.588 12,558 483
137.2 38.368 4.088 14,308 550.3076923
136.7 37.868 4.588 16,058 617.6153846
The first row is you now. the second is your current weight with you at 29% bodyfat, how much fat you would need to lose to get there, the calorific value of this and how much of a deficit you would need each day to do so.
Each following row is the same as the second but with you 1/2 pound lighter. I stopped this at 2.5 pounds loss because that requires a daily deficit of 617 calories and that is not recommended.
Your target is very achievable, but is unlikely to be accompanied by major weight loss, which is still within your overall targets. Good stuff.
Wow, this is really good to know, and the gradual progress is longer lasting too
Thank you so much for the figures, omg you are a genius!!!
Thursday 5th February 2015
Diet:
45g Mini Wheats - 150 calories
Milk 100ml - 35 calories
medium banana - 90 calories
brazil nut - 35 calories
nutri grain bar - 131 calories
2 choc biscuits - 110 calories
wrap - 161 c
10g almond butter - 65 calories
wrap - 161 c
cheese - 30g - 124 c
little apple - 66 calories
3 fish fingers - 187.5 c
potatoe - 150g - 112.5 c
olive oil - 123.45 c
brocalli - 45 calories
leek - 8c
mayo - 60
2 squares of white choc - 114.2
TOTAL 1774.65 Calories
Training:
3 x 28 press ups
3 x 28 dips
3 x 28 steam engine
3 x 28 flutter kicks
3 x 28 lunges
21 minutes and 30 seconds running outside: picture of my route today;
View attachment 6273
Diet:
45g Mini Wheats - 150 calories
Milk 100ml - 35 calories
medium banana - 90 calories
brazil nut - 35 calories
nutri grain bar - 131 calories
2 choc biscuits - 110 calories
wrap - 161 c
10g almond butter - 65 calories
wrap - 161 c
cheese - 30g - 124 c
little apple - 66 calories
3 fish fingers - 187.5 c
potatoe - 150g - 112.5 c
olive oil - 123.45 c
brocalli - 45 calories
leek - 8c
mayo - 60
2 squares of white choc - 114.2
TOTAL 1774.65 Calories
Training:
3 x 28 press ups
3 x 28 dips
3 x 28 steam engine
3 x 28 flutter kicks
3 x 28 lunges
21 minutes and 30 seconds running outside: picture of my route today;
View attachment 6273
Attachments
Running pace is rapidly approaching 6mph there. That's the average pace of a lot of club runners so good stuff.
The gym I trained at for the longest time was a classic old roid pit, which in fairness I really liked. There was no great secret about who used what and I was used as a selling point by the owners by pointing at me as someone who'd been training years without intramuscular hormone supplements and someone else who'd been there months who had.
One guy I used to see there just as summer was approaching every year would turn up, take an 8 week course to look impressive and not be seen again until next year. Each year he saw that I was getting steadily better, stronger etc. while he stayed the same. He acknowledged this a few times but wasn't interested in putting in the commitment.
In his mid 20s he met someone who he settled with, a few years later he was far less impressive looking, which considering aesthetics were his only aim is poor. He saw me when I had switched to a less aesthetic more functional style and still acknowledged I was in far better looking shape than he was.
Training well is a combination of patience and impatience. Patience is in the long term I will achieve, x or y goal this year, next etc. The impatience is in the gym itself when you push that bit harder to make the long term goals achievable. The example is my running. I was running a regular average of around 8mph when I was 12 stone, then without realising I bulked up to over 13, I am now at 13 dead. Due to the additional weight my running slowed down, meaning I was below 7.5mph, which as a natural runner was something I found hard to take. I set the target of getting back to 8 over 2 years ago and have finally achieved it on 1 run. This has been a combination of waiting to achieve it and pushing on each run.
The gym I trained at for the longest time was a classic old roid pit, which in fairness I really liked. There was no great secret about who used what and I was used as a selling point by the owners by pointing at me as someone who'd been training years without intramuscular hormone supplements and someone else who'd been there months who had.
One guy I used to see there just as summer was approaching every year would turn up, take an 8 week course to look impressive and not be seen again until next year. Each year he saw that I was getting steadily better, stronger etc. while he stayed the same. He acknowledged this a few times but wasn't interested in putting in the commitment.
In his mid 20s he met someone who he settled with, a few years later he was far less impressive looking, which considering aesthetics were his only aim is poor. He saw me when I had switched to a less aesthetic more functional style and still acknowledged I was in far better looking shape than he was.
Training well is a combination of patience and impatience. Patience is in the long term I will achieve, x or y goal this year, next etc. The impatience is in the gym itself when you push that bit harder to make the long term goals achievable. The example is my running. I was running a regular average of around 8mph when I was 12 stone, then without realising I bulked up to over 13, I am now at 13 dead. Due to the additional weight my running slowed down, meaning I was below 7.5mph, which as a natural runner was something I found hard to take. I set the target of getting back to 8 over 2 years ago and have finally achieved it on 1 run. This has been a combination of waiting to achieve it and pushing on each run.
Really wow its good to know id be able to keep up with them, I should join a club oneday.
Wow - thinks he can achieve something just doing 8 weeks a year? wth? lol
Yeah I see what you mean with patience and impatience - you need to be patient when comtemplating future moments that you want to happen (like being in better shape than currently, being able to run faster, etc) and impatient when in the moment of pushing yourself when training
wow 8mph, and you've got back to that
I will start to think about speed when im up to doing 30 minutes without stoppingTuesday 10th February 2015
Training
3 x 29 press ups
3 x 29 dips
3 x 18 two-point bridge
3 x 29 chin raises
3 x 29 lunges
23 minutes and 30 seconds running 1.95 miles
Heres my running route
View attachment 6275
Training
3 x 29 press ups
3 x 29 dips
3 x 18 two-point bridge
3 x 29 chin raises
3 x 29 lunges
23 minutes and 30 seconds running 1.95 miles
Heres my running route
View attachment 6275
Attachments
Stalking from the other side of the planet, now that's commitment.
^ Noted for stalking efforts
...I'm kidding.
...Maybe.
Haha - you dont know what I look like lol
haha lol
Thursday 12th February 2015
Diet:
40g Bran flakes - 138 calories
Milk 100ml - 35 calories
medium banana - 90 calories
brazil nut - 35 calories
belVita biscuits - 230 calories
2 slices brown bread - 217 calories
10g butter - 72 calories
little apple - 66 calories
almonds - 89.6 c
another slice of bread - 108.5
75g wholewheat pasta - 255
olive oil - 123.45
1/2 can chopped toms - 50
brocalli - 45 calories
tomato - 15
TOTAL 1569.55 Calories
Training
2x30 press ups
2x30 dips
2x30 bicycle
2x30 flutter kicks
2x30 lunges
8 minutes running - i dunno what happened
And I walked home from uni today, which toke me 50 minutes,
50 minutes walking at 141 pounds burns 275 calories
Diet:
40g Bran flakes - 138 calories
Milk 100ml - 35 calories
medium banana - 90 calories
brazil nut - 35 calories
belVita biscuits - 230 calories
2 slices brown bread - 217 calories
10g butter - 72 calories
little apple - 66 calories
almonds - 89.6 c
another slice of bread - 108.5
75g wholewheat pasta - 255
olive oil - 123.45
1/2 can chopped toms - 50
brocalli - 45 calories
tomato - 15
TOTAL 1569.55 Calories
Training
2x30 press ups
2x30 dips
2x30 bicycle
2x30 flutter kicks
2x30 lunges
8 minutes running - i dunno what happened
And I walked home from uni today, which toke me 50 minutes,
50 minutes walking at 141 pounds burns 275 calories
To work out calories burned walking or running the most accurate method is distance and bodyweight, rather than time and weight. For me 42 minutes of running at 13 stones burns around 700 calories, because I cover 5.5 miles in that time. If it took me an hour to do the same distance the calorie consumption would be practically the same.
There are things that change this, efficiency of movement, amount of energy used in aerobic, anaerobic or phospho-creatine energy ranges etc. but it's a good guide. I realistically burn less energy than most my weight running because I am naturally a very efficient runner so the calories my phone tells me are slightly higher than reality but nothing is 100%.
Goldfish only needs to look for someone running in London and he's found you. I remember being there and asking for walking directions to totally blank faces, everyone directed me via tube routes. The idea of walking or running other than around a park seemed totally alien to them.
There are things that change this, efficiency of movement, amount of energy used in aerobic, anaerobic or phospho-creatine energy ranges etc. but it's a good guide. I realistically burn less energy than most my weight running because I am naturally a very efficient runner so the calories my phone tells me are slightly higher than reality but nothing is 100%.
Goldfish only needs to look for someone running in London and he's found you. I remember being there and asking for walking directions to totally blank faces, everyone directed me via tube routes. The idea of walking or running other than around a park seemed totally alien to them.
Yeah i usually try to guess my mph and select the right one as well as putting in minutes and weight
aww haha - thats not true - loads of people run in this area
However they probably dont in central
Sunday 22 February 2015
Sorry for not updating this for a while
Diet:
40g Bran flakes - 138 calories
Kako Milk 100ml - 28 calories
medium-big banana - 110 calories
brazil nut - 35 calories
9 bar - 222 calories
2 slices brown bread - 217 calories
15g almond butter - 97.5 calories
little apple - 66 calories
yoghurt - 193.5
3 fish fingers - 187.5
olive oil - 60
125g potatoe - 93.75
peas - 80g - 60
leek - 8
mayo - 60
TOTAL 1586.25 Calories
Sorry for not updating this for a while
Diet:
40g Bran flakes - 138 calories
Kako Milk 100ml - 28 calories
medium-big banana - 110 calories
brazil nut - 35 calories
9 bar - 222 calories
2 slices brown bread - 217 calories
15g almond butter - 97.5 calories
little apple - 66 calories
yoghurt - 193.5
3 fish fingers - 187.5
olive oil - 60
125g potatoe - 93.75
peas - 80g - 60
leek - 8
mayo - 60
TOTAL 1586.25 Calories
Monday 23rd February 2015
Diet:
40g Bran flakes - 138 calories
kako Milk 100ml - 28 calories
medium banana - 100 calories
brazil nut - 35 calories
9 bar - 222 calories
2 slices brown bread - 217 calories
10g butter - 72 calories
cheese - 100 c
little apple - 66 calories
almonds - 90 c
chicken - 130 c
olive oil - 60
brown rice - 75g - 219 c
brocalli - 45 calories
peas - 40g - 30c
leek - 4c
garlic - 4
onion - 8
TOTAL - 1562 calories
And I walked to and from uni today, which toke me 50 minutes each way,
100 minutes walking at 141 pounds burns 550 calories
Diet:
40g Bran flakes - 138 calories
kako Milk 100ml - 28 calories
medium banana - 100 calories
brazil nut - 35 calories
9 bar - 222 calories
2 slices brown bread - 217 calories
10g butter - 72 calories
cheese - 100 c
little apple - 66 calories
almonds - 90 c
chicken - 130 c
olive oil - 60
brown rice - 75g - 219 c
brocalli - 45 calories
peas - 40g - 30c
leek - 4c
garlic - 4
onion - 8
TOTAL - 1562 calories
And I walked to and from uni today, which toke me 50 minutes each way,
100 minutes walking at 141 pounds burns 550 calories
Tuesday 24th February 2015
Diet:
40g Bran flakes - 138 calories
Milk 100ml - 35 calories
medium banana - 100 calories
brazil nut - 35 calories
9 bar - 222 calories
2 slices brown bread - 217 calories
10g butter - 72 calories
tinned mackeral - 216
cheese and onion sandwich - 345 c
little apple - 66 calories
almonds - 90 c
chicken - 126.36 c
olive oil - 60
brown rice - 75g - 219 c
brocalli - 45 calories
peas - 40g - 30c
garlic - 4
onion - 8
TOTAL 2169.86 Calories
Training
3x30 press ups
3x15 rows
3x14 overhead arm-straigthen with 4kg weight
3x30 flutter kicks
3x30 steam engine
3x21 squats with 4kg weight
19 minutes and 30 secs running
Diet:
40g Bran flakes - 138 calories
Milk 100ml - 35 calories
medium banana - 100 calories
brazil nut - 35 calories
9 bar - 222 calories
2 slices brown bread - 217 calories
10g butter - 72 calories
tinned mackeral - 216
cheese and onion sandwich - 345 c
little apple - 66 calories
almonds - 90 c
chicken - 126.36 c
olive oil - 60
brown rice - 75g - 219 c
brocalli - 45 calories
peas - 40g - 30c
garlic - 4
onion - 8
TOTAL 2169.86 Calories
Training
3x30 press ups
3x15 rows
3x14 overhead arm-straigthen with 4kg weight
3x30 flutter kicks
3x30 steam engine
3x21 squats with 4kg weight
19 minutes and 30 secs running
Sorry for not keeping this updated.
I didn't reach my goal on 1st March of being under 140 pounds and being under 29% bodyfat, i got to under 140 pounds in early Feb, then Ive put a few pounds back on.
I went for 2 runs last week and Ive been walking home from uni loads.
I'm concentrating on sorting out my diet atm, as my periods have been painful for months or years even, so I want to sort this problem out first. I've done a lot of research and I think its wheat and gluten thats been a problem for me, so Im trying to follow the Endo diet which is about the same as Paleo accept no red meat.
Ive cut down on wheat loads, Ive only had bread twice in the last 9 days, and theres a bit of wheat in my morning cereal. This is a whole decrease in wheat products to what I was eating. Period is due soon, so we will see.
I didn't reach my goal on 1st March of being under 140 pounds and being under 29% bodyfat, i got to under 140 pounds in early Feb, then Ive put a few pounds back on.
I went for 2 runs last week and Ive been walking home from uni loads.
I'm concentrating on sorting out my diet atm, as my periods have been painful for months or years even, so I want to sort this problem out first. I've done a lot of research and I think its wheat and gluten thats been a problem for me, so Im trying to follow the Endo diet which is about the same as Paleo accept no red meat.
Ive cut down on wheat loads, Ive only had bread twice in the last 9 days, and theres a bit of wheat in my morning cereal. This is a whole decrease in wheat products to what I was eating. Period is due soon, so we will see.