2019 weight loss and fitness accountability club

[conaero]

I think each body is different and we all know our own body.

For me to lose weight it is no booze and drastic reduction of calories and no bread. The excersise is a bonus and helps but its the lack of stuff into my body over the fitness that yields the drastic results. I then continue the exercise (3 or 4 hour sessions a week) after detox months (Jan and Mar) to sustain it and eat sensibly or it gradually goes back on again.

 

[GeoffCapes]

What cereal size and pasta size do others have out of interest?

2 Weetabix for breakfast.

When it comes to pasta. Loads!!!!! The thing with pasta you can eat as much as you like, as long as you are going to exercise a day or so afterwards as it is broken down easily (according to a girl who I used to work with who is now a nutritionalist). And there is no fat or sugar in it.
However, it's what you put with it that can pile on the pounds.

And, if you don't do any exercise, you can get fat pretty quickly eating pasta.

 

[conaero]

Can I also put out there the myth or truth that muscle weighs twice the amount of fat?

Fact or fiction?

So you could be say 15 stone and fat or 15 stone and toned?

 

[GeoffCapes]

I think each body is different and we all know our own body.

For me to lose weight it is no booze and drastic reduction of calories and no bread. The excersise is a bonus and helps but its the lack of stuff into my body over the fitness that yields the drastic results. I then continue the exercise (3 or 4 hour sessions a week) after detox months (Jan and Mar) to sustain it and eat sensibly or it gradually goes back on again.

You might find that eating starchy foods (bread, pasta, rice etc) after exercise helps muscle recovery, this in turn means you can train harder next time (albeit not noticeably to start with) which in turn will help you keep weight off easier as your core fitness level will be much higher.

Often starving your body when exercising is the worst thing you can do. Eating the right foods when exercising is far better for you.

 

[CatmanV2]

Can I also put out there the myth or truth that muscle weighs twice the amount of fat?

Fact or fiction?

Well a pound of fat weighs the same as a pound of muscle....

But in terms of density, it's nothing like that:

https://en.wikipedia.org/wiki/Muscle

This makes muscle tissue approximately 15% denser than fat tissue.

C

 

[GeoffCapes]

Can I also put out there the myth or truth that muscle weighs twice the amount of fat?

Fact or fiction?

So you could be say 15 stone and fat or 15 stone and toned?

https://www.fitfatherproject.com/fat-vs-muscle-truth/

This tells you all you need to know.

 

[conaero]

Ok, with that in mind, lets list the foods we should eat and the food we should not eat with weight loss and excessive in mine.

...in breakfast, lunch and dinner plus snack categories:

 

[CatmanV2]

2 Weetabix for breakfast.

When it comes to pasta. Loads!!!!! The thing with pasta you can eat as much as you like, as long as you are going to exercise a day or so afterwards as it is broken down easily.

Well that's (like most things) partly true. It's broken down easily. Which means in those with poorly controlled insulin it causes blood sugar to spike, then it's converted to fat while making you hungry again. And that will happen much faster than 'a day' to do the exercise.

The human body has spent hundreds of thousands of years getting to a state where it's *really* good at grabbing extra calories as they come along, and holding on to them for dear life. It's a product of the feast / famine cycles of our ancestors.

C

 

[conaero]

Says it all really, 1lb of fat left vs 1lb of muscle right:

 

[rockits]

I don't know the exact ratio but muscle certainly weighs much more than fat. Many rugby players and boxers are big but not unhealthy. Boxers burn more calories than any other sportsman I understand and are most are generally very lean too.

I weigh a little less now compared to when playing amateur football seriously 20 odd years ago. I had less than 4% fat and was smaller leaner than I am currently.

I would be interested to know the ratio. Double wouldn't surprise me but sounds a little too much. Maybe 50% more?

 

[CatmanV2]

Says it all really, 1lb of fat left vs 1lb of muscle right:

View attachment 53394

That's not what the article says. It's what it implies but he's selling something. The image has no caption.

C

 

[CatmanV2]

I don't know the exact ratio but muscle certainly weighs much more than fat. Many rugby players and boxers are big but not unhealthy. Boxers burn more calories than any
other sportsman I understand and are most are generally very lean too.

I weigh a little less now compared to when playing amateur football seriously 20 odd years ago. I had less than 4% fat and was smaller leaner than I am currently.

I would be interested to know the ratio. Double wouldn't surprise me but sounds a little too much. Maybe 50% more?

Per the wiki article posted up there:
The density of mammalian skeletal muscle tissue is about 1.06 kg/liter.[8] This can be contrasted with the density of adipose tissue (fat), which is 0.9196 kg/liter.[9] This makes muscle tissue approximately 15% denser than fat tissue.

C

 

[rockits]

Per the wiki article posted up there:
The density of mammalian skeletal muscle tissue is about 1.06 kg/liter.[8] This can be contrasted with the density of adipose tissue (fat), which is 0.9196 kg/liter.[9] This makes muscle tissue approximately 15% denser than fat tissue.

C

Thanks C.... interesting. Expected it to be more than that but 15% is still quite a difference regardless.

 

[GeoffCapes]

I don't know the exact ratio but muscle certainly weighs much more than fat. Many rugby players and boxers are big but not unhealthy. Boxers burn more calories than any other sportsman I understand and are most are generally very lean too.

I weigh a little less now compared to when playing amateur football seriously 20 odd years ago. I had less than 4% fat and was smaller leaner than I am currently.

I would be interested to know the ratio. Double wouldn't surprise me but sounds a little too much. Maybe 50% more?

I had a medical when I played semi pro, and my BMI was almost 'morbidly obese'. However, my fat percentage was about 15-16% (4% seems too low) which is just a bit higher than a Premier League player.
The nurse took one look at me, and said BMI calculations are rubbish when looking at someone who does a lot of sport and has a large amount of muscle (those were the days....).

 

[CatmanV2]

Thanks C.... interesting. Expected it to be more than that but 15% is still quite a difference regardless.

Indeed but nothing like implied in that article.

Using my stats I'm carrying about 15kg or 16.3l of fat. Can't recall the muscle percentage. That's quite a lot of volume, even though I only want to lose about a third of that

C

 

[CatmanV2]

I had a medical when I played semi pro, and my BMI was almost 'morbidly obese'. However, my fat percentage was about 15-16% (4% seems too low) which is just a bit higher than a Premier League player.
The nurse took one look at me, and said BMI calculations are rubbish when looking at someone who does a lot of sport and has a large amount of muscle (those were the days....).

4% is right on the verge of dangerously low. 15-16 is pretty good

C

 

[Wattie]

My mate lost 3-4 stone on that. The thing that stopped him going further was that his breath stank like dogs*t and he constantly had the meat sweats. Which also smelled very nasty.

Keto breath is a well known issue........probably to others, not the individual on Keto.

 

[rockits]

4% is right on the verge of dangerously low. 15-16 is pretty good

C

I was a goalkeeper so very toned and very strong core...could even do the splits. Much of it was due to 3 stone weight gain in 3 months mostly muscle. Amazing how good your body is when 20 years younger!

I am a million miles from that now.

 

[CatmanV2]

I was a goalkeeper so very toned and very strong core...could even do the splits. Much of it was due to 3 stone weight gain in 3 months mostly muscle. Amazing how good your body is when 20 years younger!

I am a million miles from that now.

I'm a million miles from 20 as well

C

 

[daverichardson]

Breakfast cereal:-
One Shredded Wheat, three dessert spoons of low sugar muesli (M&S Alpen type stuff) and whatever berries I have and or banana with semi skimmed milk in a normal size breakfast bowl
One slice granary/brown/wholemeal type toast small amount of Butter and one pint of hot water
Round about 500 kCalories intake
Mid morning snack fruit and or nuts