My fitness...

[Amphrax]

This was my fitness assessment on the 5th August which got given to me today.

Height - 1.72 m

weight - 15.5.61Lbs (98.4kg) - Target - 11 st

Resting Heart Rate - 68 bpm - Target - 62 bpm

Blood Pressure (sys/dias) - 157/91mmHg - Target - 120/70mmHg

Ideal percentage of body fat - 18%/19%

Circumference Measurements - Waist: 110cm - Target - 90cm

Abdomen - 109.5 cm - Target - 92cm

Body Mass Index - 98.4kg/1.72 x 1.72m (2.95) = 33.35 - Target - 18.5 - 24.9

What does this mean?
Less than 18.5 = underweight
18.5-24.9 = healthy weight
25-29.9 - overweight
30 or greater = very overweight or obese

Daily Calorie intake

Lee

98.4gk x 15.3 = 1505 + 679 = 2184 x 1.4 = 3058kcal a day

Lee, you should be having roughly 3000 calories a day. In order to lose 1-2Lbs a week, reduce your calorie intake by 500 calories. This means that you should be looking to consume 2500 calories a day.

Daily Hydration levels

0.5 fl.oz x 217Lbs = 108.5 fl.oz or 3 Litres a day

Lee, you should be drinking three liters of fluid a day. this should not include coffee and other caffeinated or fizzy drinks.

Your training zones

Predicted Maximum Heart Rate (MHR): 220 - (35) age: 185 bpm

Aerobic Training Zone 60-90% MHR = 111 - 166bpm

60-70% MHR = 110-129bpm
70-80% MHR = 120-147bpm
80-90% MHR = 147-166bpm

Exercising between 60-70% of your maximum heart rate helps develop basic level of endurance and burns fat

Exercising between 70-80% of your maximum heart rate will improve the rate of oxygen delivery to the working muscles and caron dioxide remove, some fat burning but, mainly improvements are found in the individual's aerobic capacity.

Exercising between 80-90% of your maximum heart rate improves the body's ability to shuttle lactic acid to the liver to be broken down thus, prolonging exercise and performance. Fat burning decreases.

Breakfast ideas

1/2 Grapefruit + Muesli + semi skimmed milk

Bowl Porridge sweetened with desiccated coconut + sultanas + flaked almonds 1 Glass water + slice Lemon

Bowl of All bran + semi skimmed milk + apple + 1 glass filtered water + Slice Lemon

Natural Yoghurt + honey + granola + 1 slice honeydew melon

Bowl of High Fibre Dorset cereal + semi skimmed milk

Natural Yoghurt + chopped strawberries

Bowl of fruit and fibre + semi skimmed milk + apple

Tropical fruit breakfast - 1 chunk watermelon or honeydew melon + strawberries + grapes + sliced kiwi + 1/2 a mango

2 shredded wheat + semi skimmed milk + chopped apricots + raisins

Fruit Bowl - raspberries, blueberries, melon, banana, Satsuma, grapes, pineapple - pot of low fat yoghurt

Bowl Weetabix x 2 + semi skimmed milk + handful grapes

Liz's Granola cereal with semi skimmed milk (www.lizis.co.uk)

Large Glass of Innocent Super foods fruit smoothie

Lunch Ideas

1 wholemeal pita stuffed with cream cheese + salad + spniach leaves + large slice honeydew melon

Traditional Greek salad: Feta Cheese, Chopped tomatoes, red onion, cucumber, red pepper + green olives + olive oil + mixed herbs

Ham + mushroom + courgette Omelette + 1 piece fruit

Bowl Organic Vegetable soup + 1 small wholement roll

Peppered Mackerel fillets + 1 slice granary bread + 1/2 grilled tomato

Prawn salad + low fat seafood sauce + iceberg lettuce + pomodorino tomatoes + red onion

Ceaser Salad + garlic dressing + croutons + 1 handful of pine nuts

Duchys Organic Vegetable Soup + 1 Granary Roll

1 small baked potatoes + 2 tbsp of cottage cheese

Medium portion of sushi

Kidney bean and chickpea salad inc. lettuce, celery, onion, tomatoes, beetroot

smoked salmon fillet salad + cottage cheese + iceberg lettuce, spniach, red onion, cucumber, red pepper, pomdorino tomatoes + garlic dressing

Chicken salad sandwich with seeded rye bread + orange juice and water mixed

Dinner Ideas

Tuna Nicoise Salad inc: chopped boiled egg, red onion, black olives, lettuce and cherry tomatoes

Baked Salmon (in foil) with pesto and green beans with 3 new potatoes and chives

Chicken Fillet and Casserole mix (sachet) inc: Courgettes, Mushrooms, Onion, Parsnips, Turnips and Carrots.

Rocket and Spniach salad with balsamic vinegar dressing, walnuts and grapes

Mixed Green leaf salad + honey roased salmon + cherry tomatoes + Avocado + French salad dressing

Cod Fillet + new potatoes + Fresh steamed vegetables inc. Broccoli + Green Beans

Lean Pork Fillet + Broccoli, Cauliflower + Green beans + 3 boiled potatoes + small portion gravy

Pear and Stilton Salad + walnuts, and sunflower seeds

Grilled garlic chicken with Baked vegetables inc. red/yellow peppers, shallots, mushrooms, courgettes, butternut squash, new potatoes, aubergine, carrot, mixed herbs and garlic

Sweet potato garlic mash with grilled cod fillet and asparagus

Curried haddock fillet Stir fry inc. red peppers, carrot, ginger, bean sprouts, mange tout, baby corn, mushrooms and garlic.

Chicken and wholegrain rice with steamed baby carrots, and fresh broccoli spears

Snack ideas

1 portion of fruit: apple, pineapple, honeydew melon, banana, grapefruit, orange, blueberries, strawberries etc...

Very small handful of dried fruit: dates, figs, raisins, cranberries, apricots, apple, pear.

Small handful of unsalted nuts: walnuts, pecans, cashews, macadamia, brazils, pine.

Small handful of seeds: sunflower, pumpkin, rapeseed, linseed or flax seed, hemp seeds.

2 rivita crackers + low fat Philadelphia cheese spread

Bounce Ball (www.bouncefoods.com)

68g Trek bars, 68g Nakd bars, 56g Trek protein flapjacks (www.naturalbalancefoods.co.uk)

Fluid consumption

Drink 1.5 - 2 Litres of water daily (bottled if possible)

Only 1 caffeinated drink a day (preferably before midday) e.g. tea, coffee, carbonated diet drinks

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My first session with the PT today and it went very well... (well as good as it can be)... The first session was to show him how fit I was and I was, lets say... fucked. My fitness marked out of 10 was a staggering 2!! not surprising really tbh.

Anyway now he knows what my fitness level is. He is going back to draw up a fitness plan for me for next week (Thursday).

My aim this week is to lose approx 2-3 (max) lbs... As I am extremely unfit my goals for next week is to walk 45 min + every other day.

Anyway my weight as it stands at the moment is...14.13.8Lbs... not bad to be honest when I weighed in at 15.5.6Lbs. So, I have lost 6Lbs since August 5th...

=================================================

 

[Gwadien]

What the fuck, that's alot of food for your meals!

 

[Urgluf]

I really don't understand how you can go up to 100kgs when you are only 1.72 meter tall. Thank god Ive always taken care of my body. good luck though!

 

[Amphrax]

I really don't understand how you can go up to 100kgs when you are only 1.72 meter tall. Thank god Ive always taken care of my body. good luck though!

Quite easy actually

Firstly, I was very active playing sports etc... until I broke my ankle...Work (office job) sitting down nearly all day...going home then relaxing...

splitting with x gf after 10 years... eating comfort food non stop for 7-8 months feeling down etc... so it all adds up

Lots of reasons why people get like they are now... Atleast im doing something about it now!

 

[Punishment]

Jogging and focus on your core and buy a dog, no need to go apeshit just take it one day at a time and stick to it

 

[Urgluf]

Lots of reasons why people get like they are now... Atleast im doing something about it now!

thats true..! good luck.. should be dropping some of the weight just by eating healthy!

 

[megadave]

too much time on your arse playing daoc

 

[Tom]

Jogging at that weight? Cycling would be much better.

 

[Lazarus]

eat less, shit more.

Sorted!

 

[Tuthmes]

Swim! If you go jogging/running, buy good shoes and something for your knees (not sure how you call it).

 

[Zenith.UK]

A serious question for you Amphrax.

How much is this costing?
The initial assessment, the ongoing gym fees, supplements, bottled water etc etc?

 

[Amphrax]

No Gym Fee's as its all done in your home or in a field with the personal trainer.

The assessment was free and it was upto me if I went with him after.

The choices were 4 sessions at £45 each - 8 sessions for £41 each - 12 sessions at £38. So I went for the 12 sessions to commit myself.

Today I was Boxing, doing weights and stretching muscles...

All equipment provided by the PT

The PT is costing me £456 for 3 months, so basically £38 a week...

As for food/drinks etc... its just a matter of changing what you buy from supermarkets...

 

[GimmlyThe3rd]

Jesus, £38 a week and he gives you a diet plan and doesn't work with you daily? You don't even have a exercise routine.

I shoulda been a PT or at least stuck out the last 2 years of BSC nutrition ...... shit better info then that available for free.

I'm around 100kg and when I cut I wish I could cut weight on that diet, looks like a day at a buffet. Don't see it working at all, and if you are not lifting why do you need so many calories? You should be worrying about losing KG and gaining muscle later, you can't do both and what muscle do you really have to loose by dropping more kcals?

GF wants to loose 3kg to fit back in her old size 4 dresses (shes petite Asian not american anorexic) . I have her on my diet, monitoring her intake all day and there for her exercise (she quits easy and will moan about the 3kgs every time we go out). She asks about snacks and to me, snack don't exist when you want to loose kgs, they exist for fat old women in depression.

Same goes for sauces and salad dressings, food is fuel when you're dropping weight.

 

[Lamp]

Ask 30 ppl on FH you'll get 30 different answers. Take the advice, give it a go. If you're not comfortable with it, change PT and check out some of the brand gyms in your area. You don't need silly fad diets. Can still eat the odd take away...just balanced healthy meals.

Its basically sensible eating + some exercise.

Don't need to spend 20+ hours a week in the gym unless you're planning to become an athlete. This shit takes time, a lot of time, so don't expect the body of Lynford Christie in 3 months.

Good luck with it

 

[Amphrax]

Jesus, £38 a week and he gives you a diet plan and doesn't work with you daily? You don't even have a exercise routine.

I shoulda been a PT or at least stuck out the last 2 years of BSC nutrition ...... shit better info then that available for free.

I'm around 100kg and when I cut I wish I could cut weight on that diet, looks like a day at a buffet. Don't see it working at all, and if you are not lifting why do you need so many calories? You should be worrying about losing KG and gaining muscle later, you can't do both and what muscle do you really have to loose by dropping more kcals?

GF wants to loose 3kg to fit back in her old size 4 dresses (shes petite Asian not american anorexic) . I have her on my diet, monitoring her intake all day and there for her exercise (she quits easy and will moan about the 3kgs every time we go out). She asks about snacks and to me, snack don't exist when you want to loose kgs, they exist for fat old women in depression.

Same goes for sauces and salad dressings, food is fuel when you're dropping weight.

If you bother to read my entire post, he is giving me a fitness routine next week. He just wanted to see how fit I was today so he could plan it. Also he is giving me targets to reach each week and £38 a week is very good as I have been quoted approx £50 per hour from other good/recommended PT's near where I live.

This guy i'm with knows his stuff. He has worked with Scott Mills for 3 years and Chappers for 5 years (Radio 1 presenters) So I trust his judgement.

 

[GimmlyThe3rd]

If you bother to read my entire post, he is giving me a fitness routine next week. He just wanted to see how fit I was today so he could plan it. Also he is giving me targets to reach each week and £38 a week is very good as I have been quoted approx £50 per hour from other good/recommended PT's near where I live.

This guy i'm with knows his stuff. He has worked with Scott Mills for 3 years and Chappers for 5 years (Radio 1 presenters) So I trust his judgement.

Yes but a week? you pay £40 a week for a diet routine and then have to wait another week for a exercise routine ...

I don't care if he taught Sasha Gray how to gang bang, results mean everything 90% of PTs are shit and I don't see that diet plan working, certainly isn't optimal. You don't bodybuild or even lift weights, you don't need that many calories, you have no decent muscle mass to lose. Someone most likely with a better body than the PT and breathes/eats bodybuilding would have wrote you a plan for free on a bbing forum.

The info is all free on the internet, I have no idea why people pay ridiculousness money to PTs. When I first started getting interest in training and losing weight like 8 years ago I looked on bbing forums and nutrition articles. Apart from learning my body over the years and everything about nutrition, losing weight, gaining muscle, cardio etc I could also help others.

All your friends will hate you though, when you lecture them on food every lunch time.

Oh and by now, you could have lost more rather than waiting another week on the PT. A week is 2-4LBS at your early stage and BF % (it's fucking easy and the weight will fall off of you)

 

[Sydrik]

Ask 30 ppl on FH you'll get 30 different answers. Take the advice, give it a go. If you're not comfortable with it, change PT and check out some of the brand gyms in your area....


....Good luck with it

^^ This.

Do what works for you and go with it.

(Although I'd still let your GP know about the high BP if you haven't already)

 

[Zenith.UK]

Thanks for the answer Amphrax.
It was as I suspected. If I wanted to go down this road, I couldn't afford it. I don't have £150 a month spare. Now I know, I'll go back to my regular lifestyle.

 

[Job]

As soon as I saw 'Organic' in the meals I stopped reading.
Probably goes on to recommend regular trips to a 'Chiropractor' to check your legs are the same length.

 

[Garaen]

Good job on getting the PT imo - £40 a week is absolutely nothing - the things you'll learn from him will stay with you for life (eating correctly and the correct exercise techniques are very important).

Remember it's a marathon not a race - don't go batshit crazy with training for a few weeks then tire yourself out, make sure it's sustainable and build it into your daily routine.

Also, remember one thing - you will fall off the wagon at some point, be it in 6 weeks time, 12 weeks or even 6 months. The trick is to recognise when you start slipping in the wrong foods more often, or when you begin making excuses not to go to the gym then get back on it asap. It happens to everyone, trust me.

 

[Mey]

I think the thing you guys are missing is this is just like joining any diet club only its you and one person. Sure you could probably find the information on the internet but this guy has collected it all for you and presents it to you in a package.

It's not just the information you are paying for its the motivation and support. Its probably alot more pyschological if you have invested money into it anyway.

And at any rate if Amphrax thinks its worth £38 then cool! The value of something is whatever the person thinks is a reasonable and is comfortable paying.

I say gogogo Amphrax, best of luck mate! Hope it works out!

Congrats on the weight loss so far, keep up the effort and don't worry if your body plateau and you weight loss slows, this is your body getting accostumed to the regime. Mix it up with either a slightly higher kcal intake or more intense exercise and it'll start burning again.

 

[Garaen]

The info is all free on the internet, I have no idea why people pay ridiculousness money to PTs.

The reason people pay PTs for training and guideance is so that they can understand more about their body from a reputable source (most of the time) and for the motivation / encouragement they provide. Ask yourself why do the army use PTs to train their soldiers? Knowledge, support & motivation.

Don't take this the wrong way, but your statement

You don't bodybuild or even lift weights, you don't need that many calories, you have no decent muscle mass to lose.

clearly shows that you don't know as much about how the human body works as you think you do.

I'll refer you to these two links for an education:

Why Cardio Alone Doesn’t Cut Fat

The Energy Balance Equation | BodyRecomposition - The Home of Lyle McDonald

 

[Scouse]

Grimmly already admitted to being a porker - so listening to his advice on dieting is like shooting yourself in the bell end. Pointless and painful.

If you think the PT helps then go for it. I'd take Tom's advice on biking rather than running tho - it's fucking hard work but if you've got a couple of mates to do it with (and something to aim for) then it's good fun.

 

[GimmlyThe3rd]

The reason people pay PTs for training and guideance is so that they can understand more about their body from a reputable source (most of the time) and for the motivation / encouragement they provide. Ask yourself why do the army use PTs to train their soldiers? Knowledge, support & motivation.

Don't take this the wrong way, but your statement



clearly shows that you don't know as much about how the human body works as you think you do.

I'll refer you to these two links for an education:

Why Cardio Alone Doesn’t Cut Fat

The Energy Balance Equation | BodyRecomposition - The Home of Lyle McDonald

I've helped countless of people and charged many lifes, for free. And it's almost part of my life now and not just a hobby. They also didn't have to pay for a PT for a less then optimal diet and to do a fancy star jump on a squash ball.

Why don't I think 2500kcals a day with plenty of carbs is optimal for a untrained obese man (not directed at you amp)? Well if I have to answer that, you clearly no fuck all about losing weight tbh ....

For one, I find it hard to believe he's burning even 2500kcal at that weight and with little cardio. He's not a athlete nor has he done any weight lifting, so why isn't he dieting on 1700-1900kcals for optimal loss? That's out of the starvation mode and is really not much loss of muscle even anything on a non trainer.

I'd even go as far as 1500, then hit the weights in the last 4-6 weeks and take advantage of nooby gains with a decent weight training program . With the 6 weeks of finishing the diet and upping the calories to a muscle gaining die. You would be a few stone lighter and have more muscle nd be fitter than you started.

Grimmly already admitted to being a porker - so listening to his advice on dieting is like shooting yourself in the bell end. Pointless and painful.

If you think the PT helps then go for it. I'd take Tom's advice on biking rather than running tho - it's fucking hard work but if you've got a couple of mates to do it with (and something to aim for) then it's good fun.

Huh? When I was a child?

I went from a porky overweight obese kid to a teen and my best around 17/18 that's 115kg and 14%ish BF, by reading the internet and hard work / dedication.

I just wish I was 18 again and wouldn't need surgery on my shoulder (most likely be both)

 

[Vladamir]

You were 115kg at 14% BF, am I reading that right?

 

[Ch3tan]

That is very cheap for a PT, good luck Amphrax, I'm glad he sorted your diet out straight away - you scared me with how little you were eating in your other thread.

 

[Urgluf]

You were 115kg at 14% BF, am I reading that right?

haha, my thoughts exactly.

 

[Lamp]

the maths doesn't sound right...must be a typo

 

[Scouse]

Leave him alone. He's 27 feet tall ffs.

 

[old.Tohtori]

BEst of efforts on it, but i have to say that some things fall in the category i mentioned before, much agreement with;

As soon as I saw 'Organic' in the meals I stopped reading.
Probably goes on to recommend regular trips to a 'Chiropractor' to check your legs are the same length.

I'd ignore the links to named brands, any supporting of individual cmpanies and especially the bottled water bit.

He works with celebs, so he'll support companies for extra cash. You can find cheaper alternatives as you're paying out your ass already.