File :-(, x, )
Anonymous
Sup /fit/.
Up until a year ago I used to be a pretty fit guy (basketball, rugby etc.) but as I had my final school exams I pretty much stopped all physical exercise. In the five months since school's finished I started getting back into shape and spent about an hour a day on the treadmill but stopped when Uni started. Even though there wasn't much difference weight wise, I was gaining a lot more endurance.

I want to lose about 20 kilos (44lbs) in 4 months. It's a bit of a lofty goal but it's what I want.

My main problem is my diet. I eat a lot of takeaway (more chicken shop/cafe than McDonalds though), noodles (2min, Trident) and drink a lot of soft drink. I eat very well for dinner (Salads, meat, fish etc.) but the rest of the day is a mess, especially when breakfast normally consists of a yoghurt or nothing.

Any ideas?
>> Mr. LTE
You know what you're doing wrong mate, you don't have to ask us for help. Fix the diet and keep some exercise going, takeaways are horrible, even from most non-fast food places, Chinese food and Mexican and etc. (Though I don't think you have Mexican food over there...I didn't see any anyway, of course I was just there for a few days.)

tl;dr : Hit the pavement man, drop the nasty crap in your diet, eat for every meal like you do for dinner =), for breakfast may I recommend oats and fruit?
>> Anonymous
>>50196
Yeah, I know. I snack a lot. Any ideas to replace the chips/crisps, popcorn etc.?
>> Anonymous
>>50198
Eat flaxmeal at every meal, or any other high fiber food. Eat moar fiber, like 40-50 grams a day is good. Don't go too high though, that can be bad. Fiber has the great affect of making you feel fuller so you want to snack less. Going along with fiber is water - drink more of it. STOP THE FAST FOOD. I don't give a fuck if it is chicken, stop it. Make your meal the night before if you have to so you can avoid take-out.

How big are your meals? Make sure you aren't undereating as well, that will stall your metabolism and your loss will either stop or reverse. Multiply your weight (lbs) by 15. Those are your maintenance calories. Find out your body fat %. Subtract that % from your weight (lbs) and multiply by 15. That is your cutting calorie intake. You will want to get at least 40% of your calories from protein, 40% from carbs and 20% from fats. Before you shy away from the word fat, calm the fuck down. We're talking good fats - nuts, vegetable oils, meat sources.

If you weigh 250 with a BF of 20%, you will need to consume about 3000 calories a day. Protein is 4 calories per gram and at 40% of your caloric intake you will eat 300 grams protein daily. Carbs are 4 calories per gram too, so 300 of COMPLEX carbs daily. Fat is 9 calories per gram, so keep your fat intake below 66 grams per day.
>> Anonymous
(cont)
Eat 6 meals per day with even caloric distribution for the first 4/6 of them. Eat most of your carbs in the first four meals, with your highest amount coming in at breakfast with some oats or bran. NO CEREAL. Protein should stay the same for every meal, so just eat your protein intake/6 each meal. Try to keep fats low until your last two meals. Your second to last meal will be dinner - cut the carbs down to half even if you didn't get your daily requirement in. Dump some flaxmeal on your food for the extra fat and fiber. For your last meal you will be eating nuts or seeds, something with a high protein/fat content and low-no carb content. Roasted almonds are good. Natural peanut butter is good. Non-fat cottage cheese is good.

To sum up:
NO FAST FOOD
COMPLEX CARBS ONLY (wheat pasta, avoid enriched flour, whole grains good, sugars bad)
EAT OFTEN
DRINK A SHITLOAD OF WATER
MAKE MEALS YOU CAN REHEAT OR EAT COLD THE NEXT DAY

Bada bing, there you go. Now get on your knees and suck my dick bitch.
>> Anonymous
>My main problem is my diet. I eat a lot of takeaway (more chicken shop/cafe than McDonalds though), noodles (2min, Trident) and drink a lot of soft drink. I eat very well for dinner (Salads, meat, fish etc.) but the rest of the day is a mess, especially when breakfast normally consists of a yoghurt or nothing.

There is your problem. replace them with real home-made food
>> Anonymous
>>50214
>>COMPLEX CARBS ONLY (wheat pasta, avoid enriched flour, whole grains good, sugars bad)

this and the rest of your post shows you don't know as much as you'd like to think you do.
>> Anonymous
yeah you faggot