Getting in shape

[BrockJr]

My basic diet is based on calorie counting. 1200 on a non gym day, 1500 on a gym day to allow for shakes etc. Multivitamin, kelp, codliver oil, and keytone tablets everyday to top up anything im missing.

Fat free Yogurt for breakfast, which is digested quickly for gym time.

Salad for dinner.

Slimming World recipe evening meal. 

As much water as i like, minimum 2 litres.

So, i have lost 28lb so far, i started at 18st 5lb (257lb) and i feel better. My goal is to get to 14st, and see how i feel from there. I have been going to the gym for 6 months, gained muscle mass and feel stronger. My progress pics look better, but there is still alot of work i need to do. My kids are my main inspiration, and the reason im doing this. They are getting into football and i want to be able to join in instead of being out of breath all the time. Getting a fitbit (Charge HR) yesterday and playing about with it was nice, and i have joined a couple of groups on here to get some motivation and some competition, but if anyone has any groups that are active and chatty feel free to drop me a message!

Mod edit: shortened title

[Dominique]

1200-1500 calories sound very low for a big guy like you. What do you burn each day in average according to your new Fitbit? Congrats for your decision in any case, and all the best in your endaveour!

[SunsetRunner]

Slow and steady wins the race.

It's a journey, every day getting closer to the goal.

[JohnRi]

I agree with @Dominique, 1200-1500 is pretty low.  It's not recommended for most men to eat less than 1800 calories a day.  Eating too low does strange things.  Most people that do tend to lose a lot of muscle mass, and gain fat.  Many actually gain weight by eating too little.

It's also difficult, but not impossible to put on muscle mass in a calorie deficit diet.  You have done this, which tells me that you are probably damaging your metabolism.  You are forcing your body to add muscle mass, which in turns burns more calories.  But you aren't eating enough calories, so you body is probably compensating by burning fewer calories doing day to day functions.  It may take years for your metabolism to recover. 

So unless you are like 5'0" I think your diet is what is causing you to lose weight so slowly.  Visit this site http://fitcal.me/tdee to get some recommended calorie intakes.  Since you have a large amount of weight to lose, I'd go with the Extreme 25% calorie deficit.

I was 281, I'm 209.9 today.  I walk, bike and lift weights.  I started 10 months ago.  I'm down 71.1.  I've been running a 1000+ calorie deficit for 9 months...  I'm 6'0" and from Feb to early July I ate 1800 a day, just about every day.  I'm now on a 750 deficit, and I'm eating around 2000-2100.  And I'm losing about 1.5 lbs a week.

Good luck and keep at it!  You will get there.

[OCDOC]

@BrockJr

Congrats on the successes! Kids are indeed a huge motivation.

You are doing a version of the 'Biggest Loser' weight loss plan (cut cals, exercise diligently), and it does work great to shed weight fairly quickly.

Continued success...PS I assume 'football' means soccer for us across the pond 🙂  Rob

ETA:  "if anyone has any groups that are active and chatty feel free to drop me a message!"

This group is fun and chatty:

https://community.fitbit.com/t5/Weight-Loss/July-4th-to-Labor-Day-Challenge-2016/m-p/1452676#U145267...

You simply say hello, enter your weight, goals etc, and check in every week or so. People share successes and frustrations. The OP page 1 explains everything. I've participated in these threads since Jan 1 and they really help maintain focus!  R

[Ukase]

I am...uncertain about your decision of yogurt prior to a workout. 

Greek Yogurt is 80% Casein, 20% Whey; I don't know how much of a difference it really makes, but I think you'd be better off with more whey and less Casein prior to a weightlifting session. 

I firmly believe in having Greek Yogurt, but I think it's best consumed later in the day, to "trickle" in as your body slowly breaks down the Casein, while you sleep. But - I'm no nutritionist. If what you're doing is working, keep it up!

[Dominique]

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@Ukase wrote:

I think it's best consumed later in the day, to "trickle" in as your body slowly breaks down the Casein, while you sleep.

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I’m no nutritionist either, but I think all this slow-release vs. fast-release protein thing, as well as timing of it during the day, mostly matters to competitive bodybuilders. For the rest of us, as long as we get enough quality protein at the daily level and our calories are in accordance to our goal, we should be just fine.