Fat Dude needs big weight loss! - UK-Muscle Body Building Community

Optikal · 27-05-2008, 01:05 PM

Hey guys!

I'm 24 years old now, and in the past five months i've been using an EC stack to help me lose weight. Now after a lot of reading and gaining info i've realised that my weight loss was due to Excercise and diet more than any pill i was taking.

Anyway, i've dropped from 19st 3lbs to hovering in and around 18st... i did drop to 17st 6lb at one point but have put a few pounds on since mid-late april.

What i need now is a focused diet that will help me lose weight (and this horrid bloated belly!) and gain a bit of muscle around my upper body. I'd love it if someone could offer me a proposed diet plan to help me do this as everything i've read so far has become overwhelming and far too confusing.

Please please could someone help.... i do quite a bit of cardio work on foot and on my bike so optimizing this, as well as doing so upper body work with weights would be grand. Also info and advice on supplements etc would be a massive help!

Thanks in advance guys.

Mrdaveyk · 27-05-2008, 01:13 PM

yetiman has a journal in the members pictures thread

i suggest taking a look as he has done really well and seems to be very organised

Optikal · 27-05-2008, 01:17 PM

Yeah, i've subscribed to his thread and repped him. He's a real inspiration to someone like me... However, Yeti hits the gym hard and regularly with a view to bulk up muscularly.

My goal is to slim down and be leaner, looking at around a 13st ultimate goal with a bit of build on the arms/chest/back.

I should also add that i live a very hectic lifestyle limited on time for gyms and suchlike. I've just bought a home multigym to help get a start, but i need the dietary advice to make it worthwhile.

shorty · 27-05-2008, 02:14 PM

post up your diet mate... because this is where the problem is going to be... also fat loss isn't going to be easy you have to really want to lose the weight and note that it takes time and consistency along with dedication to make it happen.

so lets see this diet!

YetiMan · 27-05-2008, 02:25 PM

Hi mate. Great first step to ask.
You are right my main goal in the start was to loose weight, however some where in there I wanted to bulk. So sorry about the confusion my main goal is to loose weight! Thank you for your comments :P

But get your diet up mate

As Shorty said, that will be the main thing

Optikal · 27-05-2008, 02:53 PM

I don't have a current dedicated diet... I basically turned to skinless chicken breast, fruit & veg, oily fish and olive oil.

I'm very limited on what i normally eat. I try to avoid bread, pasta, red meat, potatoes and most dairy stuff.

So usually i'll have:

8am
Coffee (with sweetener) or Orange Juice

11am
Fat-free bacon and scrambled eggs on toast

4-5pm
Chicken or Fish (cod or tuna usually) with either steamed veggies (love broccolli & peas) or salad.

Fruit / crab sticks / nutri grain when i'm peckish (usually mid afternoon and late evening)

But all that is from a very basic 'eat healthier' mindset... Also this and an EC stack since january helped me shift the initial stone... but i've been floating at this mark for a while now :(

For excercise, i usally ride about 4 miles every couple of days. Walk most places as i don't have a car. I'm waiting to recieve my new multigym to really make an impact too.

I really hope you guys can offer me up some guidance

shorty · 27-05-2008, 04:01 PM

Quote:

Originally Posted by Optikal

I don't have a current dedicated diet... I basically turned to skinless chicken breast, fruit & veg, oily fish and olive oil. - good man!

I'm very limited on what i normally eat. I try to avoid bread, pasta, red meat, potatoes and most dairy stuff. - ok only avoid these at night or before bed, during the day there not so bad! RED MEAT YOU CAN EAT!!!

So usually i'll have:

8am
Fat-free bacon and scrambled eggs on toast - meal 1 lose the bacon and up the eggs to about 5-6 eggs and 4 slices of wholemeal bread!

11am
have cottage cheese or a tin of mackerel and fruit here or if you can have a chicken breast and rice...

1.30pm... need to add another meal here... i.e chicken salad sarnie

4-5pm
Chicken or Fish (cod or tuna usually) with either steamed veggies (love broccolli & peas) or salad. - good!

8pm... same as meal 4-5 if you can!

Fruit / crab sticks / nutri grain when i'm peckish (usually mid afternoon and late evening) - avoid carbs after 9pm

But all that is from a very basic 'eat healthier' mindset... Also this and an EC stack since january helped me shift the initial stone... but i've been floating at this mark for a while now :(

For excercise, i usally ride about 4 miles every couple of days. Walk most places as i don't have a car. I'm waiting to recieve my new multigym to really make an impact too.

I really hope you guys can offer me up some guidance

ok i've altered your diet abit..just a rough guide... the EC stack wont do a thing it will be the sudden drop of cals in your diet and the added cardio that will have contributed most to your fat loss.

you need to workout how many cals you can eat a day so if your 17stone you can still eat a fair amount of food and still lose weight, once you stop losing weight, your gonna have to lower the cals further.

hope this helps

Optikal · 27-05-2008, 05:56 PM

Wow! Thanks Shorty!

I'm sure it'll be a good starting foundation for me to start shifting even more of this bulk

Optikal · 03-06-2008, 04:10 PM

Hey again peoples!

Well, i'm about a week into my new regieme. I decided to buy some cardio equipment instead of straight to weights and i'm loving it!

Got a Carl Lewis Airwalker and Rower from Ebay for £41 all in and blagged my mums manual treadmill. The diet has been a bit up and down, i've tried hard to stick to it but having 2 kids and a missus with a sweet tooth it's hard to resist all temptations!

Anyway, I'm doing about 3 hours a day and keeping a blog. In these few days i've lost about 4lbs as of now and am considering going to the gym a couple times a week, buying some dumbbells for the old biceps and stepping up my game for the summer.

But i feel daft going into the gym and trying to get a program going. The big LA Fitness gym in Leeds was fun, but was full of ripped, massive grunting blokes and being only 5'6 and 18st makes me feel absolutely pathetic. The local gym is much smaller but the instructors are useless and never want to help you.

Maybe i'll stay indoors until i can find a training partner :p

Mrdaveyk · 03-06-2008, 04:25 PM

go with the big blokes dude! dont let them put you off they are there for the same reason as you mate!

dan2004 · 03-06-2008, 04:25 PM

Quote:

Originally Posted by Mrdaveyk

yetiman has a journal in the members pictures thread

i suggest taking a look as he has done really well and seems to be very organised

Defo, im sure if you add Yeti to msn you can chat privately and gain alot of good information from him

andyboro · 03-06-2008, 04:30 PM

I know what you mean about starting at a gym but once you are in there and getting on with it that will pass - its one of those stepping out of your 'comfort zone' things but if you grit your teeth and get on with it i bet it'd be worth it.

Optikal · 03-06-2008, 05:26 PM

So like, all you experienced fellas, when you see a new guy, maybe really skinny, or overweight or whatever start out, you're not thinking "Look at that daft **** with his 10kg curls!"

FATBOY · 03-06-2008, 06:58 PM

everybody starts somwere m8 even the big guys .
it takes a lot to walk in a busy gym and not feel intimidated just remember that everybody is there for the same thing . half of them wont even notice that your there ,
just get in and get on with what you need to do it gets easyer as time goes by you will get to know people

grjones · 03-06-2008, 10:39 PM

Mate, I am 20 stone, trying to loose the weight as well. I joined fitness first last week and have been when its been packed out. Feel excatly the same as you do about the bigger guys, and the gals, I have got bigger boobs than some of them!

Honestly mate crack on with it. ipod on, head down, sweat loads and make it work!

27-05-2008, 01:05 PM	#1 (permalink)
Optikal Newbie Trainer Join Date: May 2008 Posts: 36	Fat Dude needs big weight loss! Hey guys! I'm 24 years old now, and in the past five months i've been using an EC stack to help me lose weight. Now after a lot of reading and gaining info i've realised that my weight loss was due to Excercise and diet more than any pill i was taking. Anyway, i've dropped from 19st 3lbs to hovering in and around 18st... i did drop to 17st 6lb at one point but have put a few pounds on since mid-late april. What i need now is a focused diet that will help me lose weight (and this horrid bloated belly!) and gain a bit of muscle around my upper body. I'd love it if someone could offer me a proposed diet plan to help me do this as everything i've read so far has become overwhelming and far too confusing. Please please could someone help.... i do quite a bit of cardio work on foot and on my bike so optimizing this, as well as doing so upper body work with weights would be grand. Also info and advice on supplements etc would be a massive help! Thanks in advance guys.

27-05-2008, 01:13 PM	#2 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,777 Blog Entries: 1	Re: Fat Dude needs big weight loss! yetiman has a journal in the members pictures thread i suggest taking a look as he has done really well and seems to be very organised __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-05-2008, 01:17 PM	#3 (permalink)
Optikal Newbie Trainer Join Date: May 2008 Posts: 36	Re: Fat Dude needs big weight loss! Yeah, i've subscribed to his thread and repped him. He's a real inspiration to someone like me... However, Yeti hits the gym hard and regularly with a view to bulk up muscularly. My goal is to slim down and be leaner, looking at around a 13st ultimate goal with a bit of build on the arms/chest/back. I should also add that i live a very hectic lifestyle limited on time for gyms and suchlike. I've just bought a home multigym to help get a start, but i need the dietary advice to make it worthwhile.

27-05-2008, 02:14 PM	#4 (permalink)
shorty bring on saturday! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,907	Re: Fat Dude needs big weight loss! post up your diet mate... because this is where the problem is going to be... also fat loss isn't going to be easy you have to really want to lose the weight and note that it takes time and consistency along with dedication to make it happen. so lets see this diet! __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-05-2008, 02:53 PM	#6 (permalink)
Optikal Newbie Trainer Join Date: May 2008 Posts: 36	Re: Fat Dude needs big weight loss! I don't have a current dedicated diet... I basically turned to skinless chicken breast, fruit & veg, oily fish and olive oil. I'm very limited on what i normally eat. I try to avoid bread, pasta, red meat, potatoes and most dairy stuff. So usually i'll have: 8am Coffee (with sweetener) or Orange Juice 11am Fat-free bacon and scrambled eggs on toast 4-5pm Chicken or Fish (cod or tuna usually) with either steamed veggies (love broccolli & peas) or salad. Fruit / crab sticks / nutri grain when i'm peckish (usually mid afternoon and late evening) But all that is from a very basic 'eat healthier' mindset... Also this and an EC stack since january helped me shift the initial stone... but i've been floating at this mark for a while now :( For excercise, i usally ride about 4 miles every couple of days. Walk most places as i don't have a car. I'm waiting to recieve my new multigym to really make an impact too. I really hope you guys can offer me up some guidance

27-05-2008, 05:56 PM	#8 (permalink)
Optikal Newbie Trainer Join Date: May 2008 Posts: 36	Re: Fat Dude needs big weight loss! Wow! Thanks Shorty! I'm sure it'll be a good starting foundation for me to start shifting even more of this bulk

03-06-2008, 04:10 PM	#9 (permalink)
Optikal Newbie Trainer Join Date: May 2008 Posts: 36	Re: Fat Dude needs big weight loss! Hey again peoples! Well, i'm about a week into my new regieme. I decided to buy some cardio equipment instead of straight to weights and i'm loving it! Got a Carl Lewis Airwalker and Rower from Ebay for £41 all in and blagged my mums manual treadmill. The diet has been a bit up and down, i've tried hard to stick to it but having 2 kids and a missus with a sweet tooth it's hard to resist all temptations! Anyway, I'm doing about 3 hours a day and keeping a blog. In these few days i've lost about 4lbs as of now and am considering going to the gym a couple times a week, buying some dumbbells for the old biceps and stepping up my game for the summer. But i feel daft going into the gym and trying to get a program going. The big LA Fitness gym in Leeds was fun, but was full of ripped, massive grunting blokes and being only 5'6 and 18st makes me feel absolutely pathetic. The local gym is much smaller but the instructors are useless and never want to help you. Maybe i'll stay indoors until i can find a training partner :p

03-06-2008, 04:25 PM	#10 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,777 Blog Entries: 1	Re: Fat Dude needs big weight loss! go with the big blokes dude! dont let them put you off they are there for the same reason as you mate! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-06-2008, 04:30 PM	#12 (permalink)
andyboro Gym Addict Join Date: Oct 2006 Location: Middlesbrough Posts: 459	Re: Fat Dude needs big weight loss! I know what you mean about starting at a gym but once you are in there and getting on with it that will pass - its one of those stepping out of your 'comfort zone' things but if you grit your teeth and get on with it i bet it'd be worth it. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-06-2008, 05:26 PM	#13 (permalink)
Optikal Newbie Trainer Join Date: May 2008 Posts: 36	Re: Fat Dude needs big weight loss! So like, all you experienced fellas, when you see a new guy, maybe really skinny, or overweight or whatever start out, you're not thinking "Look at that daft **** with his 10kg curls!"

03-06-2008, 06:58 PM	#14 (permalink)
FATBOY Newbie Trainer Join Date: Mar 2008 Posts: 71	Re: Fat Dude needs big weight loss! everybody starts somwere m8 even the big guys . it takes a lot to walk in a busy gym and not feel intimidated just remember that everybody is there for the same thing . half of them wont even notice that your there , just get in and get on with what you need to do it gets easyer as time goes by you will get to know people

03-06-2008, 10:39 PM	#15 (permalink)
grjones Newbie Trainer Join Date: Jan 2008 Posts: 84	Re: Fat Dude needs big weight loss! Mate, I am 20 stone, trying to loose the weight as well. I joined fitness first last week and have been when its been packed out. Feel excatly the same as you do about the bigger guys, and the gals, I have got bigger boobs than some of them! Honestly mate crack on with it. ipod on, head down, sweat loads and make it work! __________________ Here is a link to my weight loss journal To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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