MOPAR JOURNAL

Hi all,
I was 182kg and have been on a strict weigtht loss plan for the past 5 weeks and have lost 14kgs. I feel great.
What follows is a typical day in the life of a big man doing it....

6.00am-- Protein shake,6 egg whites
9.00am-- 1cup beans, 250gm can tuna in water
12.00pm-- protein shake
15.00pm-- 1cup whole almonds, protien shake
18.00pm-- 1cup brown rice, 250gm grilled chicken, 1/2 cup of beans
21.00pm-- 1 cup of weightwatchers jelly

Workout as follows..
I bike to and from work everyday which takes about 15mins
Monday,Thursday --- 30min walk,chest,shoulders,biceps
Tuesday,Friday --- 30min walk,chest,back,triceps
Wednesday --- 45min walk
Saturday --- high intensity fast repition full body workout,30min walk
sunday --- rest day

Tuesday & Frdiay I dont do the 30min walk but I do 20 min of interval cardio training ( 5 min warm up-30secs at 90 percent intensity the 1 minute at 65 percent for 15mins and 5 min warm down ) -- all on a staitionary bike.

thats been it for the past 5 weeks, its been hard but I am looking forward to the end result. The little goals Ive set make it alot easier though.
I am doing this for 1 more week then I will be tweaking it to add more carbs & will probably add an intense leg routine once a week

I was 182kg

holy shit!!

182kg, thats like 400lbs !!

GREAT JOB !! I'm new here so I don't know how to tweat what your eating or working out but I know thier going to tell you not to forget working out the legs !!

down 14kg (like 30lbs) in 5 weeks is alot, too much I think... make sure you do it right and it will stay off.. again, the others are better fit to help in the meals and workouts, I just wanted to say GREAT JOB !!

THANKS KUNA,
Yep I guess alot of people are gonna say its too fast but its working well and I know that when I tweak to add more carbs and the body gets used to moving around alot things will start to slow down.
Im sorta looking forward to that part so I can start to really challenge myself with the pyhsical, mental and nutritional side of the whole journey.For me its been a 20yr path of destruction but I've seen a different one which is gonna benfit my whole being and family.

thanks for the support

Well the first kind of weight you start losing is water weight. Which I think (and don't quote me on this) is lost in bigger amounts depending on how big you are. Water weight drops FAST and then you will gradually slow down. It's not easy but everyone on this site is amazing and will help you on your way to your transformation. They've already changed my life

~Wolf

Hi there.

Some of the weight loss could be water weight. People your size could only lose 4lbs Fat a week max anyway, so you're losing roughly 6lbs, which isnt vastly over doing it.

I think you might be overtraining, so cut Wednesday out. 6 days is a bit much, for someone like you.

You also aren't getting much work for Legs in really, with weights, I'd add that in.

Also Tuna is high Mercury, limit to 2-3 cans a week.

Meal timings are good, obviously reliance on shakes is something that needs addressing, most are Micronutrient defective, so you're potentially getting low amounts of Micronutrients per day.

One a day should be adequate after training, and maybe half at Breakfast.

For quick easy food types, have stuff like Whole-grain Cereal, possibly powdered Flax, Low Fat Cheese or Peanuts as snacks, as the last three are good for Carbs, Proteins and healthy Fats as well as other things. Whole-grain is Beta-glucan, so good for lowering Cholesterol, same as healthy Fats.

Incoroporating veggies in there is also an option. Right now Fruit is not a biggie, except ones like Tomatos, Peppers and Cucumber, the ones not classed as sugary or acid aren't important.

If you can find a way to scale down the 6lbs a week to around 3-4lbs, you'll avoid excess skin issues further on down the line, but for a guy in your position, to have gotten this far in 5 weeks, in what seems like their own steam, deserves big, big props and you can be very proud of yourself.

The main thing is patience, tolerance and understanding of yourself. If you make mistakes, pick yourself up as soon as possible, and keep doing your best. I'm sure on this evidence you can, and I wish you all the best trying .

Cheers Boss.
yes I would probably substitute some tuna for chicken this week.
The protein I use is 100 percent whey for fuel & recovery but I'll take on board what youv'e said.
I realize that i dont workout my legs at the moment but that is about to change, walking was an accomplishment for me and my legs are still getting used to it.

Boss,
I appreciate every bit of info youv'e given myself, the help and positive feed back is good for the mind,it keeps me strong within and on track for the next 5 weeks so once again thank you.

No worrries, I'm sure you'll be fine.