Diet...

[justalex81]

for me there is no greater fat burner than hitting the rowing machine (less strain on the knees) and then the weights. I'm getting married in a years time so it's back to the training for me too.

I should also add that i'm in your size and weight category. I agree with staying off the alcohol (says he who did a bottle of jim beam and half a bottle of jaeger on sunday night!).

There are loads of people who train on here so the advice will come thick and fast. Good luck!

[Guy]

not read all the threads or replies but i do the following if i want to lose weight gradually..

eat 'normally' during the day - healthy balanced diet
NO carbs after lunch - so just have your normal dinner but without potatoes, pasta, rice etc
NO crisps, bread or alcohol at any time

stay away from frozen foods, eat fresh and healthy... its good to plan in healthy snacks between meals.. it stops your metabolism having spikes and stops you piling up your plate for your main meals

continue your running but also mix in swim and bike too

remember.. breakfast like a king, lunch like a prince and dinner like a pauper

good luck.

[RichGtiT]

Haven't read the entire thread, but based on your current nutrient values you'll be getting sub 1000 cals a day. Thisis not enough. Your body will go in to starvation mode.

A few simple bits of advice

1 - have a high protein breakfast
2 - drink plenty of water (2.5 ltrs +)
3 - eat regularly
4 - cut carbs out post 2pm
5 - cut out all alcohol
6 - get plenty of sleep
7 - do resistance training

[Agreeable Slick]

Haven't read the entire thread, but based on your current nutrient values you'll be getting sub 1000 cals a day. Thisis not enough. Your body will go in to starvation mode.

A few simple bits of advice

1 - have a high protein breakfast
2 - drink plenty of water (2.5 ltrs +)
3 - eat regularly
4 - cut carbs out post 2pm
5 - cut out all alcohol
6 - get plenty of sleep
7 - do resistance training

This.

Current diet

Breakfast = semi skimmed milk, handful of oats, tablespoon sultanas, teaspoon sugar

Mid morning = piece of fruit OR natural yogurt and 7-10 nuts (brazils, cashews, walnuts)

Lunch = tuna/chicken/turkey/salmon and salad

Mid afternoon = protein shake (just squash and 25-30g protein)

Dinner = load up on veggies (this doesn't include root veg i.e. potatoes etc) so green beans, brocolli, cauliflower, peas, carrots, pak choi, spinach, kale. Then whatever meat you like. Red meat is fine, the fats in the meat are not as bad as made out as they are muscle fat. It's the rinds like on rump that can be removed.

Should be eating small and regular during the day, no carb past 1-2pm (I cut them out from about 11am) as I'm 6'5 and just under 20stone and body isn't set up to deal with high carb intake so just stores it. I get the feeling you are the same.

[MS1COYS]

Cheers for all the input guys. I'm on a mission. 

[simonpolly]

Your bmi is 35, 6ft3 and 280 lbs = 35 bmi 

[MS1COYS]

Your bmi is 35, 6ft3 and 280 lbs = 35 bmi 

Not what the docs said 

[simonpolly]

Your bmi is 35, 6ft3 and 280 lbs = 35 bmi 

Not what the docs said 

I'm the same height as you it did not look right to me so i checked it on NHS BMI CALCULATOR it makes your bmi 35 which is clinically obese,its only a guide it really depends on your build.

[justalex81]

Your bmi is 35, 6ft3 and 280 lbs = 35 bmi 

Not what the docs said 

I'm the same height as you it did not look right to me so i checked it on NHS BMI CALCULATOR it makes your bmi 35 which is clinically obese,its only a guide it really depends on your build.

the online calculators are a guide and in no way accurate.

[MS1COYS]

Your bmi is 35, 6ft3 and 280 lbs = 35 bmi 

Not what the docs said 

I'm the same height as you it did not look right to me so i checked it on NHS BMI CALCULATOR it makes your bmi 35 which is clinically obese,its only a guide it really depends on your build.

the online calculators are a guide and in no way accurate.

It was quite a bit more than answering weight and height. The questionnaire I filled out had a series of questions ranging from diet, exercise, family history.

Maybe I heard the doc wrong. But I doubt it.