File :-(, x, )
Anonymous
Ok. Troll my weight loss plan /fit/.

I'm 6'1" and 7 years ago at my lowest weight of weight around 145lbs. I used to be a fat fuck teenager but got to that weight by skateboarding, drugs, street drinking and eating once or twice a week.

A year or two later I moved and when in a stable relationship and working I was happy and married at 175lbs.

5 years on I'm unhappy, considering divorce and weighing 260lbs. I want to lose this weight because heading towards 30 as a fat single fuck isn't going to be very lol.
>> Anonymous
So I've worked out what I'm consuming and generally it isn't too bad. I cook everything from scratch using fresh ingredients. I drink only a moderate amount of alcohol. I only use drugs occasionally and I smoke maybe 5 cigarettes a week.

I've never felt unhealthy or out of shape or like I've lacked strength or stamina. I've just been steadily gaining weight.

I've worked out that most days I eat less than 2000 calories per day. My problem is not over consumption.
>> Sponge !!5qxfxHYSQxJ
>Troll my weight loss plan /fit/.

What? No one on 4chan has any grasp of what the word troll means do they?
>> Anonymous
The problem is my eating patterns and my choice of activity. I tend to skip or eat light for breakfast and lunch and eat pasta or rice fit for 3 for dinner. I figure an average evening meal consumed usually after 8pm is about 800-1200 calories. The rest of the day I get past on some toast. A piece of fruit. Coffee.
>> Anonymous
So I need to develop better eating patterns and I need to exercise to remove the excess. I don't want something drastic and unsustainable. I don't want to crash diet and then struggle to keep it off after buying a new fucking wardrobe.
>> Anonymous
What I'm doing is I'm eating breakfast. I'm snacking before lunch. I'm eating lunch. I'm snacking before dinner. I'm eating dinner and I'm maintaining a cut off point of 8pm.

I'm still going to enjoy junk food. I'm still going to drink and generally I'm still going to eat what I want.

I'm cooking on my days off. Freezing in portion sizes and then when I get home I can eat quicker and a reasonable sized meal.

I'm cycling 6 miles per day to work and back. I'm swimming 4 hours a week. Two sessions. Around 160 lengths per at the moment.
>> Anonymous
>>383934

>Sponge

You're a shining example of what 4chan has become.
>> Anonymous
So I'm not trying to stick to an insane calorie diet or anything. I think weight loss comes from exercising to burn calories and boost your metabolism. Eating in moderation with good habits regarding time to cut down on fat storage and in building muscle to help exercise and burn even more calories.
>> Anonymous
>>383933
>>383938
Your plan sounds very healthy. Cooking for yourself using fresh ingredients should make it easy for you to make sure you eat according to recommendations (as accurate as possible, check for your age group and level of physical activity). If you only eat one meal though make sure you get everything you need from it. Don't pick up any of the diets /fit/ will prescribe you, or any other doctrine like low-carb, many apparently do work (specifically low-carb) but with less weight loss and more effort and possibly risk than just taking control of your kcal/d. Don't expect lasting weight loss to happen very fast. Also if you just want to lose weight, go from 5 cigs a week to 5 a day.
>> Anonymous
So right. Average day.

Breakfast
Toast, coffee, fruit, chocolate, cereal, yoghurt. Whatever I feel like in whatever amounts I want.

Mid morning.
Fruit, coffee

Lunch
Whatever. Sandwich, baked potato, beans on toast. Toast. Sausage roll. Egg on toast. Whatever.

Mid afternoon
Fruit, coffee

Dinner
Whatever, a normal portion though. 400 calories tops.

I am cycling 6 miles a day and doing my 4 hours of swimming a week. I'm not eating after 8pm and dinner is at 5.30 or 7.30 if I'm swimming that night.
>> Anonymous
>>383946
woops disregard that I am not English as first language speakingk.
>> Anonymous
So ok. I'll still be eating less than 2000 calories per day. I'll still be eating what I want though just spread out and more reasonable.

The exercise is to boost metabolism and to build muscle. I'll be starting with some gym once I get below 200lbs for further muscle.

Get this though. I've been doing this for over two months. In the first month despite feeling thinner and to my eye looking it I actually gained weight.

Half way through the second month has seen me down to 245lbs. I'm feeling thinner, feeling stronger especially in my back and arms and looking it in the body and face. I'm feeling much stronger. Already though the swimming is like a gateway drug and I'm not sure it will remain high impact enough.
>> Sponge !!5qxfxHYSQxJ
>>383944

You're a shining example of taking the internet too seriously.
>> Anonymous
So I've worked out that with my exercise and job and everything I'm burning around 1200 calories a day and aiming to eat under 2000. Now what I want to know is this excessive or healthy? It is obviously working because I've been losing weight. But at this rate I'm looking at about a year to get down to a reasonable weight.

Though I guess it will be a swimmers build rather than a stick and at least I'll have good habits. What you thinkin /fit/?
>> Sponge !!5qxfxHYSQxJ
>>383965

LOL
>> Anonymous
>>383966
Huh. Rats. So I really need to either crash diet or step up the exercise? I'll not see best results from a good diet spread over the day and the current exercise?
>> Anonymous
>>383963
Even 2000kcal/d is too low for your age and level of exercise in the long run, you're in deficit of about 700kcal/d for a male person age 30 regular exercise. As long as you get the RDA of everything though, shouldn't be a problem, but seriously you can't lose weight much faster, things like 800kcal/day extreme limited nutrition diets are in any longer term physically dangerous, and contraindicated for anybody with a bmi<35 and have to be monitored.
>> Anonymous
>>383969
You can't just change your whole body overnight either way. Crash dieting can lead to health problems and rebound, and if you step up the exercise too fast chances are you'll injure yourself.
>> Anonymous
>>383970
Well. I'm on a daily multivitamin with iron. A vitamin C and cod liver oil.
>> Anonymous
>>383967
how not to be a troll.
>> Anonymous
STREET DRINKING

THIS AINT YO GRANDADDYS DRANKIN
>> Anonymous
>>383974
Well if you want to be optimal you could see a nutritionist to be sure and plan a diet and take physical tests to find your optimum level of exercise ATM. I'm just a med student doing a course on nutrition lol, but this is the advice I'll probably give to thousands of people. Can't lose weight all that fast, let's say you started at 220 pounds overweight - then you could theoretically lose slightly less than 1 pound a day for starters while eating according to recommendations (energy needed to maintain weight about 3000kcal above recommended intake/day), and it will be less and less the less fat you are.
>> Anonymous
i'll take:
>>street drinking
for the lulz alex.