weight gain

i gained 3 pounds this week and i fell of the diet . Just looking for some encouragement and to know how other people struggle with cravings for junk food. I guess losing weight comes down to good organisation too.

any thoughts x:cry:

Write down what you eat,i do this every day and then you feel more guilty about doing it..

Works for me anyway (not saying to follow my diet but just a example)

Like this

(i do it in a notepad on my laptop)

##################################################
Start

Plan: Zero carbs + Sugar during the week for fast weight loss with atleast 30 mins cardio a day and weights,one cheat day a week.

Also no dairy except for small amount of Skimmed milk in coffee and no fruit.

age: 27
height:6ft 4 (193cm)
Weight:17 stone 7lbs (245 pounds)

Chest: 44"
Waist: 40"
Biceps: L:15.8" R:16"
Neck: 18"

Target Weight = 15 stone (210 pounds)
Needed loss: 2 stone 6lbs (36 pounds)

Muscles to work hard
Abs
Chest
Triceps
Forearms

Muscles to work normal
Biceps
Traps

##################################################

Monday 5th January - Day 1 Week 1

Weight: 17 stone 6lbs (244 pounds)

Exercise:

60 mins Cardio (Wii Fit mainly Aerobic but also muscle and balance and yoga)
20 mins weights

Food:
Lunch: Scrambled Egg (2 egg whites,no yolk),handful of Tuna + light Mayo

Tea: 2 x Salmon Steak.2 x Chicken breast,pinto beans,carrots,peas,broccoli,sweetcorn

Snack: 25 unsalted nuts (peanuts,hazel nuts,brazil nuts)

Drink:
3 x Coffee with 1 teaspoon sugar in each,blue milk.
Water (6 pints)

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Tuesday 6th january - Day 2 Week 1

Weight: 17 stone 3lbs (241 pounds)

Exercise:

60 mins Cardio - wii fit (60 mins jogging and aerobics)
20 mins weights

Food:
Breakfast: Scrambled Egg whites (2 eggs without yolk)

Lunch: handful of Tuna + Light Mayo with a can of Peas

Tea: 4oz Steak with fat trimmed,1 chicken breast,peas,sweetcorn,pinto beans,Asparagus,2 egg whites.

Snack: 45g of pickled mussels (80cal) and 10 brazil nuts

Drink:
4 x Coffee with sweetner and red top milk
Water (6 pints)

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Wednesday 7th January - Day 3 Week 1

Weight: 17 stone 0lb (237 pounds)

Exercise:

30 mins Cardio
20 mins weights

Food:

Lunch: 2 scrambled egg whites,handful of tuna + light mayo,can of peas

Tea: 2 chicken breasts,lentils,kidney beans,carrots,sweetcorn,peas

Snack: 45g of pickled mussels (80cal)

Drink:
4 x Coffee with sweetner and red top milk
Water (4 pints)

------------------------------------------------------------------------------------
Thursday 8th January - Day 4 Week 1

Weight: 16 stone 9lb (233 pounds)

Exercise:

30 mins jogging
30 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna + mayo with peas

Tea: Tuna + mayo with peas,carrots,lentils + kidney beans.

Drink:
3 x Coffee with sweetner and red top milk
Water (8 pints)

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Friday 9th January ##CHEAT DAY##(aparantley this speeds up motabilism) -Day 5 week 1

Weight: 16 stone 7lb (231 pounds)

Exercise:

30 mins cardio (jogging)
20 mins weights

Food:
Breakfast: Fried Egg Sandwhich (2 fried eggs in one sandwhich)
Lunch: Bombay Badboy Pot Noodle
Tea: Chicken Korma (curry) + Rice
Drunken takeaway: half a 12" pizza

Drink:
Bottle of Red Wine (75cl)
Vodka (35cl)
Coca Cola (2 litres)
Bottle of Shloer (grape juice 75cl)
Water (6 pints)
2 x Coffee with 2 sweetners and skimmed milk
5 x Apple sour shots

------------------------------------------------------------------------------------
Saturday 10th January - Day 6 Week 1

Weight: 16 stone 8lb (232lbs)

Exercise:

20 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Tea: Tuna + mayo,4oz rump steak,peas,sweetcorn,carrots,pinto beans,brocolli

Snack: Chicken with chilli sauce.

Drink:

Coffee with 2 sweetners and skimmed milk
Water (5 pints)
Glass of Dr.Pepper (hangover suagar fix)
Glass of red wine

------------------------------------------------------------------------------------
Sunday 11th January - Day 7 Week 1

Weight: 16 stone 8lbs (232lbs)
this fridays target: -6lbs (16 stone 2lbs)

Exercise:

30 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna + light mayo with a can of peas

Tea: Tuna + l.mayo,peas,sweetcorn,pinto beans,lentils,carrots

Drink:

3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

------------------------------------------------------------------------------------
Monday 12th January - Day 8 Week 2

Weight: 16 stone 9lb (233lbs)...wtf!


Exercise:

60 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna with a can of peas (no mayo)

Tea: Tuna,Kidney Beans,Butter Beans,carrots,broccoli,sweetcorn

Drink:

3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

------------------------------------------------------------------------------------
Tuesday 13th January - Day 9 Week 2

Weight: 16 stone 7lb (230lbs)

Exercise:

60 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 fried eggs,baked beans,3 sausages,4 bacon with fat cut off,mushrooms (oops)

Tea: 8oz steak,peas,kidney beans,carrots,sweetcorn with a small amount of chilli ketchup on the side.

Drink:

3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

------------------------------------------------------------------------------------
Wednesday 14th January - Day 10 Week 2

Weight: 16 Stone 6lb (229lb)

Exercise:

60 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna + a can of peas
-----------------------------------------------------------------------------

hey thats really helpful thanks i do power walking with my dog 4-5 times a week for around 20-30 mins and have recently joined the gym and have been going on the treadmill and cycling machine. I do slimming world diet as well.

My current weight is 18.8 stones and i am 5 foot 6 female. Have lost 2 stones so far with slimming world.

I have got the fitness bug at the minute. Just one question though should i lay off the weights?

and you're right its a good idea to write everything down thanks.

x

also ... i see u weight yourself everyday is that a good idea for me? i usually get weighed once a week at the club.

Well I'm doing a zero carb crash diet so I weigh myself naked every morning at 9am on electronic bathroom scales and Wii fit (mainly because Wii fit asks you to everyday so i got in the habit of it.).

If you are doing a more sensible diet than mine you should weigh yourself weekly.

Because mine is a dramatic crash diet i can lose up to 5lbs in 24 hours (not including morning to night body-water fluctuation which can be a further 2.2lbs on average)

As for the weights...yes i would lay off them as they will add to your total weight....muscle weighs more than fat. (I'm doing it to kill 2 birds with one stone and I'm mainly doing this to lose BF% and not really weight)

However when I'm doing stepping and jogging on Wii fit i hold weights as they add resistance and make me sweat more.

I would say DON'T lay off the weights...as although you might weigh heavier when you tone up and put on lean mass, your clothes will still get looser and the tape measure will tell you that you are leaning up...and once a week is ample weighing in...daily even for crash dieting I think is verging on the obsessive (I am recovering from eating disorders and I think I can safely say this from experience)...I found that weight training helped me get the body I wanted faster than just doing cardio...