Diet and nutrition

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saj_21 said:
First off, unfortunately you can't spot reduce fat cutting out sugar or going keto won't magically spot reduce the fat around the stomach. Overall calories are key, if you feel going Keto will allow you to best adhere to a calorie restricted diet then go for it, but could you see yourself on low carb for the foreseeable future or once off Keto will just overeat carbs. Personally it is why i dont go low carb, i feel much better just having a moderate amount each day.

Secondly, i am not saying you can't have alcohol and lose weight but if you really want to get in shape alcohol is really useless calories. Personally i am not a big drinker, i'd much rather some chocolate over beer. I'd be dropping the beers before pointing the finger at foods like Oats.

Thirdly the reason i ask, is if your priority is to lose weight some of the low carb high fat breakfasts' are high in calories (not unhealthy) but high in calories none the less, so if you are substituting oats and berries for eggs, butter, cream there can be a big calorie difference gram for gram. And if you don't change your other meals throughout the day but in a higher calorie breakfast you could be consuming more calories than you previously have.
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Yeah fair post. It's just that I'm 76kgs at 176cm so not heavy at all and that's the only place I'm not aesthetically happy with.
 

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Down 8kg in 11 weeks.

Weekend away in Sydney starting now, so interesting to see how i handle it. Qantas lounge had broccoli and brown rice, which I smashed with some scrambled eggs. Very inpressesed by the spread in there.

It's so much easier at a higher calorie intake. My days barely feel like a "diet".

Ramping up the gym intensity and looking to hit the hotel gym soon as I land.

Onwards and downwards
 
RU_ said:
Got a tricky situation fellas.

My old man works away as a project manager and does a week on and week off swing. He can’t exactly weigh his food when he’s away and is wanting to drop 5-10kg. Is there another way to do a rough estimate to calorie count other than scales?
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Is he buying food to prepare and eat? Or buying food out to eat?
 
saj_21 said:
Is he buying food to prepare and eat? Or buying food out to eat?
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Neither, when you’re working away they just have a massive ‘mess hall’ that has everything from chicken to steak and always a form of carb, veges, etc. He describes it as ‘sizzler on steroids’.
 
RU_ said:
Neither, when you’re working away they just have a massive ‘mess hall’ that has everything from chicken to steak and always a form of carb, veges, etc. He describes it as ‘sizzler on steroids’.
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That makes it a little tough. Generally if he sticks to meat veggs and little amount of carbs he shouldn’t go wrong. Just eating to the point of almost full and not eating more. Don’t drink beer or soft drink and limit junk food snacks. He should be right
 
RU_ said:
Got a tricky situation fellas.

My old man works away as a project manager and does a week on and week off swing. He can’t exactly weigh his food when he’s away and is wanting to drop 5-10kg. Is there another way to do a rough estimate to calorie count other than scales?
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Portable scales cost like $5
 
Once he has his head around portion control he should be ok, it'll be self control that will be the issue. I've eaten at some mining mess halls and it's not hard to see why so many of them are big lads. There is always healthy things in there but, just have to have self control.
 
If I was in that situation I reckon I'd go full Warrior Diet. Fast during the day then absolutely gorge myself at night.
 

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I've been in that bain marie all-you-can-eat situation. It's a ghastly nightmare.

The best thing to do is have dinner breaks with the dieters, nibblers, and those afflicted with high cholesterol. A group of women caught in the grip of The Bachelor/MAFS is also a safe bet.

Stay away from the power eaters.
 
RU_ said:
I said that and I quote “I’m not gonna look like that weirdo walking into the mess hall with 100 other blokes carrying scales!” :p
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Takes a big man to not give a s**t about what other people think.

I have a pink drink bottle at the gym. IDGAMFFYFC
 
fellas, anyone care to rec me a calorie counting app? One that's as intuitive and easy as possible.
 
Quick one for you all...

I overindulged in the summer and I'm now suffering the consequences. To shed excess kilos, I usually just go into a caloric deficit and it will disappear pretty seamlessly, but I'm wondering how I should go about losing it all whilst I'm weight training. Obviously I want to burn fat and retain (or ideally build) muscle, but is that even possible in a caloric deficit? Should I even be in a caloric deficit or should I just change my diet to high protein, less carbs, etc.? Or should I eat excess calories to add muscle that will consequently improve my metabolism to burn the fat? Really confused with how to approach this one as I don't want to lose any muscle but I've got this annoying fat that seems pretty stubborn and won't go with my regular diet/weight training so I feel as though I'm going to have to make a change, but what that change is, I do not know.

I thought it would be worth mentioning my diet is pretty standard. Eat cereal (Weet Bix) for breakfast, ham and salad rolls for lunch, meat and vegetables for dinner with a few snacks in between. The weekend I let loose a bit with beers and takeaway but none of that throughout the week.

Any advice, feedback or recomendations would be greatly appreciated. I can't get a straight answer out of Google, so hopefully BigFooty can put my on the right track.

Thanks in advance.
 
Zoom said:
Quick one for you all...

I overindulged in the summer and I'm now suffering the consequences. To shed excess kilos, I usually just go into a caloric deficit and it will disappear pretty seamlessly, but I'm wondering how I should go about losing it all whilst I'm weight training. Obviously I want to burn fat and retain (or ideally build) muscle, but is that even possible in a caloric deficit? Should I even be in a caloric deficit or should I just change my diet to high protein, less carbs, etc.? Or should I eat excess calories to add muscle that will consequently improve my metabolism to burn the fat? Really confused with how to approach this one as I don't want to lose any muscle but I've got this annoying fat that seems pretty stubborn and won't go with my regular diet/weight training so I feel as though I'm going to have to make a change, but what that change is, I do not know.

I thought it would be worth mentioning my diet is pretty standard. Eat cereal (Weet Bix) for breakfast, ham and salad rolls for lunch, meat and vegetables for dinner with a few snacks in between. The weekend I let loose a bit with beers and takeaway but none of that throughout the week.

Any advice, feedback or recomendations would be greatly appreciated. I can't get a straight answer out of Google, so hopefully BigFooty can put my on the right track.

Thanks in advance.
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Definitely don’t go into a caloric surplus. How overweight are you? The heavy heavy people can build muscle while in a caloric deficit (I was one of them - gained 20kg on my deadlift and dropped from 125ish kg to 98kg). If you’re more just trying to lean out I’d probably sit in a deficit of 200ish calories a day and make sure you hit your protein macros.
 
RU_ said:
Definitely don’t go into a caloric surplus. How overweight are you? The heavy heavy people can build muscle while in a caloric deficit (I was one of them - gained 20kg on my deadlift and dropped from 125ish kg to 98kg). If you’re more just trying to lean out I’d probably sit in a deficit of 200ish calories a day and make sure you hit your protein macros.
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Cheers. I'm barely overweight, just carrying a beer gut that is only noticeable when I don't have a top on. The rest of my body I'm happy with. Can you please elaborate on the bold part? Is that just making sure I eat x number of grams of protein for my bodyweight?
 
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