Please help me. I'm a fat 23 year old and I don't want to be this way anymore

Violent V

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Alle_Gory said:
Chewing gum you can switch to sugar free if you need it. Is it a habit?

Gravy, yes get rid of it for now. Yogurt is pretty good for your body. Better than cheese and milk. Its somewhat processed by the bacteria in it.

Milk and cheese are not recommended as well as grains. Causes bloating since they're hard to digest. I guess they're relatively new food to humans and our bodies aren't completely adapted to digesting them. Eat in small amounts and infrequently if you can.
Thanks for the advice. Chewing gum is something i can cut out if need be. I just like my mouth smelling fresh, so sugar free from now on.

Gravy, grainy bread, milk and cheese completely cut out as well now.

I have eat this awesome mix of yogurt and spinach, but i think i may need to cut it out as it is full fat yogurt...
 

Violent V

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mrRuckus said:
Coleus forskolii and TTA.

Neither is a thermogenic, but they do boost calorie and fat usage and seem to work synergistically a bit.


These are the notes I have on them:


FORSKOLIN
Forskolin works by activating the enzyme adenylate cyclase (1). Lipolytic hormones such as epinephrine (adrenalin) activate adenylate cyclase as well, but forskolin does not have the same CNS effects, so it essentially bypasses the step that is associated with the unwanted side effects (nervousness, restlessness) we find with other fat loss agents that function by increasing lipolytic hormone levels. When adenylate cyclase is activated it then converts to cyclic adenosine monophosphate (cAMP). This increase in cAMP levels has many effects on the body, but the one that is of most interest for fat loss is the activation of cAMP-dependent protein kinase, which in turn activates hormone-sensitive lipase (HSL), which ultimately breaks down fat and releases it as free fatty acids in the bloodstream (1). This process is commonly referred to as the "cAMP cascade" or "lipolytic cascade." On top of all this, there is an added bonus – forskolin also acts as a thyroid stimulant, most likely through a cAMP-mediated process (8).



TTA
TTA may also be very promising among anti-fat supplements, because it appears to burn fat independent of exercise; preliminary results suggest that the body simply appears to "remove" fat from itself instead of needing to have it burned off with physical activity. TTA is one of a number of bodybuilding health products meant to specifically reduce body fat and therefore increase muscle definition. Although it does not appear to encourage muscle growth on its own, it does encourage lipolysis, or fat burning. Best of all, it appears to do this without forcing your body to use fat stores for energy, which means that it is simply forced out of the body instead of having to be burned off. This, in turn, can make your workouts even more effective, because during a workout, you can burn off current caloric intake instead of burning excess fat stores. This can make workouts much more efficient because you will see results faster; because you're burning off what you eat instead of burning off fat stores, you should lose excess weight much more quickly and therefore see greater definition much more quickly as well. TTA also appears to make insulin work more effectively and increase insulin sensitivity, which means less insulin is excreted during each release. Insulin as a hormone appears to make the body both build and maintain fat stores; this may mean that TTA is further beneficial as a fat loss product for this reason.
Hey thanks for this man i have looked into both just now but am still not sure. They seem to good to be true.. Can anyone else advise on TTP and FORSKOLIN?

I've not been on for a while as i have been too busy at work and this weekend. I sort of fell off towards the end of the week- went to a new town for a wedding this weekend and went on a binge.

I have made changes to eating habits when I AM making the breakfast, lunch or dinner, but when my day is not a typical routine, (i.e. weddings, socials, executive lunch,) which has been the case the last two weeks, i am defaulting back to old habits.

I've not really moved on since the first week because I need to be logged in here more i think to really get my feet off the ground, so expect frequent updates.

Tomorrow boxing in the evening. I'm taking on evening cardio every weekday this week, plus HIIT on Tuesdays and Thursdays (so twice a week). i think my body can handle this much better.

V
 
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Violent V

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Exercise:
No HIIT this morning. That will be tomorrow. This evening was going to be boxing, but i ran late! I was bit pssed off with myself. So i did a little improvised HIIT for the way home, sprinting for 15 secs and jogging/walking for a minute until i got home.

Diet:

No more chewing gum as well now, even if its sugar free. Its apparently all carbs? Scrambled egg is also made with milk, so fried egg instead now.

I went on no carbs today. So two fried eggs and mushroom for breakfast. Lunch will have Chicken and veg. More Chicken for dinner. Some peanut butter just shut up the cravings
 
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Violent V

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Exercise:
HIIT this morning. Good weights sesh. NO Football in the evening, as i didn't make it in time. Next week i know to leave work earlier on Tuesdays.

Diet:

2 eggs, 1 hash brown and mushrooms for breakfast.

2 litres of green tea and water.

Chicken fillets, veg and beans for lunch.

I went off the rails a bit and had some chocolate later in the day.

For dinner i had chicken and salad, with some tandoori sauce which i know i need to cut out as well.

Saturday will be my day off as i reunite with friends for a night out.

I will post pictures at the end of next week. If i can remain consistent until then, i will treat myself with some new shirts and suit!

V
 
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Violent V

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Motivated Monday

I've not felt this motivated to get in sexy shape since i first started to take cutting up seriously 2 years ago. I feel it will take me over the next week or two...

Just got enough time to update this journal. Last week turned upto Sunday turned into busy hell, so updates, and as a result my diet lost focus a bit
But hey i guess thats a good thing staying away from the computer during social hours?

I've not got access to computer or Internet this week as i am in a series long meetings at work, and have stuff to work on after work, so quick update every day.

Diet:

Scrambled eggs first thing this morning before HIIT. Afterwards had oatmeal porridge.

3 oatmeal biscuits as snacks. 2 cups of coffee, and 2 litres of water, though i will be pushing for 4l by the end of today.

Small portion of chicken and veg lunchtime, more chicken veg and one fried duck egg at 6pm.

Later tonight will have chicken and veg again.

I could not resist a few forks of spaghetti bolognese late at night as it is the ultimate best food in the world! Just a few though.

Exercise:

HIIT this morning. Really wanted to do weights, but couldn't be late for meetings at work. Will see if i can go tomorrow morning or afternoon just to do weights.

Have got boxing later so that should get me feeling it tomorrow morning...

I have yet to ready BB.com and action other people's recent advise lately as i haven't had the time to sit down and read. I will do it sometime this week and report here.

V
 
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Violent V

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Diet:
Scrabled egg for bk.

At the meeting had a few biscuits and white tea.

For lunch just chicken and veg.

At 6pm- couple of hours before dinner i finished off the spaghetti bol with one fried duck egg, and veg. I then went to play some soccer.

Nothing to eat for the rest of the day.

Exercise:

Just the soccer in the evening. A good 2 1/2 hours of it too. I can feel my hamstring cramping already. HIIT tomorrow morning, and maybe karate in the evening depending on how important Thursday's meeting at work potentially is...
 

Violent V

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Diet:

Oat porridge in morning after HIIT. A couple of biscuits now and then during the day, 2 chicken fillets and veg for lunch.

Not sure what i am having for dinner. Maybe skipping it.

Exercise:

HIIT in the morning. 28 mins, 5 min warm up, 5 min warm down. 80 secs of sprinting x6, 120 secs of walking in between. 234 cals burned on the treadmill.

No karate this evening. Turns out my meeting tomorrow is crucial so i am preparing for that.

My left hamstring is really cramping up. It was tight before HIIT, didn't feel it at all once i got fully into the sprinting, and has got even tighter once i cooled down from HIIT.

Its specifically my left hamstring. My right one is FINE. It started cramping after i did HIIT on monday. That was the first time i had done HIIT since Wednesday last week so it defo isn't down to overtraining anymore or dehydrating. I also doubt its lack of magnesium has anything to do with it if its just one leg.

Maybe i am not stretching that leg properly? Maybe its because its my weaker foot? Maybe its a tighter muscle?

Will have to see the docter...

V
 

Violent V

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Diet:
Didn't have time to make breakfast so went to Mcdonalds (first time in a LONG time) and got some porridge. Stated 200 cals, but I only had 3/4 of it- way too much sugar.

A few more biscuits and green tea during the meeting, had Chicken, veg and beans for lunch.

For dinner (at like 10pm), i had two egg omelete, veg, lettuce and some olives and chilli. A dash of humus on there as well.

Exercise:

Footbal this evening. 2 hours of it. I am still debating whether to do HIIT tomorrow morning. My hamstring is cramp, but not as bad as it was on Tuesday.

If not, i will find something to get me active in the evening.

Okay its 12pm now so i really need to be going to bed if i am getting up tomorrow 5.30am.

V
 

Violent V

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Diet:

Just the scrambled eggs, mushrooms and 1 hash brown for breakfast. Has really filled me up. Its 1.30pm now and i will have my 2 chicken fillets veg and beans for lunch.


Exercise:

No HIIT this morning, but i've actually got an itch to gym it up this (Friday!)evening. So might scratch it. Prob because I've done hardly any calorie burning so far apart from a 10 min walk.

V
 

Violent V

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End of week

today is my day off in what has been a very successful week.

My body feels good, but not as light perhaps as it I thought it would have done.

If there is anything to improve on its:

Exercise:

Weights training. I did naught this week, so i will be implementing that. I will try and do these on non-HIIT days.

And even if i don't, if i can do at least 10 mins of weights every night it is better than 30 mins of it 7 days a month, which is roughly the amount i do.

Diet:

I had no problems with my main meals during the day. Scrambled eggs, Protein, beans, veg, oatmeal, low carbs etc. Mainly because i have prepared my meals for the day the night before, so no excuses or get-out clauses.

Howeverm i had a major problem with the little snacks and 'cheats' in between the meals. So i could not cut out a couple of biscuits here and there, one or two spoons of humus now and then when walking by the fridge etc.

Friday was going aabsolutely perfect in terms of diet and then suddenly i had a MASSIVE urge for chocolate. I had had no sweet taste in my mouth all day.

Its things like thise that i need to focus on cutting out now. The hard bit, the small niggling things which are habits.

You can help:

Sorry still no read up on supplements and links other people have PM me about yet- no time! I promise to look in to these this weekend and get back to you all!
 

Violent V

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NO CHEATING/SNACKING AND WEIGHT TRAINING WEEK Day 1

In order not to fall off the wagon, my focus this week is to better last week's effort. Besides cutting out the cheating and adding in weights sessions, i am hoping for a stronger Friday and Sunday performance regarding my diet and HIIT on friday morning...

DIET:

This has got to be my best day since i started this journal.

NO chocolate/sweets CHEATING/SNACKING whatsoever... SO FAR.

Oatmeal porridge for breakfast.

x4 Turkey fillets, veg and beans for lunch.

Grapes to nibble on.

+2litres of green tea and 2litres of water to drink so far.

I will make sure to eat a nice, protein and veg dinner 4 hours before and early bed time, with no snacking and cheating by the end of play today.

Had mushroom and tomato omellete with veg for dinner.

I was up against spaghetti bolognese again this Monday evening. Unlike last week, i resisted. Woop woop!

EXERCISE:

HIIT this morning on an empty stomach. 5 min warm up and warm down. 80secs of sprinting x6, and 2 mins walking in between. 230 cals burned on the treadmill.

This evening i will drag myself to boxing, although i feel very tired and sleepy at the moment...

Tomorrow morning i plan on being back in the gym again, but for weights only. Cardio will come later in te day in the form of soccer.

V
 
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Alle_Gory

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Excellent!! Congratulations on dedicating yourself to your plan.

I'm proud that you're here as an example to everyone. You're doing well. Keep it up.


As far as increasing insulin sensitivity, eat more protein. Cut down on the carbs and increase the proteins if you can. Also, eat low GI foods to make sure that the insulin never spikes. Look into the glycemic index for more info.

As with everything, make changes gradual.
 

Violent V

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Thanks Alle, any advice from yourself and others is massively appreciated. I am cutting down on the carbs significantly: Oatmeal porridge on some mornings, or legumes beans on other lunch days. Thats all the carbs i am eating during the day.

I am currently snacking on grapes, and that is keeping the sugar cravings at bay- but need to double check whether grapes are beneficial to what i am trying to do.

I am trying to better yesterday's great effort today..

My body is actually starting to feel firm, sharp and fit.

Diet:

Scrambled egg in the morning. Snacking on grapes before and after lunch. For lunch will have turkey fillets and veg.

2L Green tea and another 2l of water again so far today.

More protein and veg tonight- 4 hours before bedtime...

Exercise:

Went into the gym again this morning specifically to do some weights. Had a good, if not perfect session, working on biceps, shoulders and chest.

This evening i am playiong soccer, so more cardio. Tomorrow morning is HIIT day and karate in the evening.

V
 

Alle_Gory

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Violent V said:
I am currently snacking on grapes, and that is keeping the sugar cravings at bay- but need to double check whether grapes are beneficial to what i am trying to do.
If its keeping the sugar craving down, then yes. Very beneficial.

Like I said. Gradual changes.
 

Violent V

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Just checked today and grapes are low GI, which makes it all good!

Diet:

Porridge this morning. Didn't even have that much of it though. For some reason i wasn't hungry...

I wish i'd gone for the eggs, whole wheat toast and mushrooms now...

Been snacking on grapes, and had i chicken breast and veg for lunch, + 1 chilli pepper.

Exercise:

Got up very tired this morning, dragged myself to the gym and did some HIIT. About 15 minutes worth, excluding the 5 min warm up and warm down. 80 secs of sprinting x 5 and 2 mins walking in between each.

I was planning on going karate tonight, but i fear i am pushing my body too far at the moment- its feeling shattered. Might give it a miss and socialise instead...

V
 

Alle_Gory

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Violent V said:
I was planning on going karate tonight, but i fear i am pushing my body too far at the moment- its feeling shattered. Might give it a miss and socialise instead...
Great thinking. Avoid burnout. Better take some time off to relax and go at it again later. You're in it for the long run.
 

Violent V

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My body started feeling shattered after the first week of my journal here, and it set me back a week as i was unable to do any exercise... so i've learnt my lesson!

Diet:

2 fried eggs, mushrooms and one tin tomato for breakfast. Like i've said before, this meal always seems to fill me up- i actually feel bloated. I might be having lunch later than usual as a result, as i am filled up.

Lunch will be x3 turkey fillets, veg and beans.

I had dinner at 6pm- an hour before my soccer match, and 4 hours before bedtime. A quarter chicken, veg and salad. Best dinner i've had in ages!

Exercise:

Tonight, i will be playing soccer. The last few matches i have not been really pushing myself (i.e. burning as many calories as i think i could), so tonight i am looking to put in a good shift.

V
 
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Violent V

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DIET:

I decided to treat myself a little this morning, so with the Scrambled egg and mushrooms, I also had 1 hash brown and one toast.

Dinner i will have turkey fillets and veg.

EXERCISE:

Another Friday morning, another HIIT morning miss. I actually overslept and had to rush to work.

I did go gym and did some HIIT, followed by mild weights, and some swimming.

Tomorrow is my day off.

I already know i will be having a big breakfast, some spaghetti Bolognese for lunch and Kebab and rice for dinner. Also got a big night out planned as well.

But thats tomorrow. I'm still focusing on today!

V
 
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Violent V

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End of week 3

My day off in another successful week is coming to an end. Treated myself to a new pair of jeans, and was going to buy a new fraagrance, but was not sure which one went well on me...

My body has not lost as much body fat as i had hoped for or expected by this stage, but no reason not to persevere. I know i am cutting up because some jumpers are starting to get too baggy and i've started resorting to my brother's wardrobe, who is a size or two smaller than me.

Weight training was implemented this, if not so spectacularly. I have some weights at home, and aim next week to do 15 minutes of it at least every night. So one or two muscles a night.

HIIT on friday morning. I've missed it the last two weeks. Not this coming week for sure.

I significantly cut down on the snacking and 'cheating', although i did start to wain as Friday approached, particularly on Wednesday. My aim this week is to outdo myself. The hard bits, the small niggling things which are habits, don't drop overnight.

Wednesday has always always always been a problem day for me. Even a year ago when i was doing my own personal diet, Wednesday would be the day when i would either fall off, or barely hang on.

Monday is always a high- the start of a new week and a chance to outdo my last week's attempt. Tuesday runs off that. Wednesday it becomes a drag.

So i am looking for a 'Perfect Wednesday' this week. Should i get over this hurdle, the rest of the week generally looks after itself.

I promise to read up on supplements and links other people have PM me about yet. I will implement or ask for opinions over the coming week. This time next week i will also put up some photos of (any) progress i hope i've been making, and treat myself to new shirts or a new suit.

V
 

Violent V

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Monday morning drag, and setting my sights on the 'Perfect Week'

Start of a new week where I am really looking to push myself. Getting up this morning was an absolute drag. I was sleepy and seriously wanted to put it off until tomorrow. But since its becoming a bit of a habit now getting up esrly for the gym I managed to get myself in there.

Exercise:

HIIT on an emtpy stomach this morning. 5 min warm up, 80 secs of sprinting x5, 2 mins of walking in between. The sixth and last sprint was 60 secs as I was struggling by then. Another 5 min warm down walk. Burned 248 cals in 28 minutes worth of treadmill time.

Tonight I will draaaag myself to boxing.

Diet:

Diet is a fundamental part of cutting up, and I am looking for perfection this week. So far so good. Oat Porridge this morning, althought not that much at all. I am currently snacking on grapes, and will have turkey fillets and veg for lunch. I plan on chicken and veg again this evening- 4 hours before bed.

Approaching 2 litres of green tea, and will have 2l of water later on.

I have half an eye already on ‘Perfect Wednesday’, and am looking for a Perfect Sunday as well this week, as the last two have suffered from a bit of afters from my ‘Saturday day-off’.

I will read up on all PMs and advise from others today as well, and probably talk about tomorrow. Later today I will update regarding the rest of today.

V
 
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