How do I 'sustain' my weight?

[steve_langford]

Hello,

10th Feb this year I weighed between 103-106kgs. I weighed myself yesterday and I was 93.2kgs.

Im looking to get to 88kgs in the next few weeks.

Once I get there I need to stay there so how do I change my diet?

Any info?

cheers.

[parker85]

what did you do to lose 10 kilos in one month??

[Brett]

losing over 10 kilos in a month is crazy, have you not been eating?

it's simply cals in cals out, so if you're training hard then you'll need to eat more, though that's not always possible so i'd say the easiest way is to eat as normal but add in a couple of meal replacement shakes throughout the day, that should add about 800 cals to your daily intake plus increase your protein intake by about 60g

[black gerbil1]

to maintain your weight once at 88kgs you need to eat roughly as many calories as you burn off. there are many ways to calculate how many calories you burn each day which you can find with a quick google.

for 88kg i would imagine around you would need about 2100cals, this is before adding any training you do.

[steve_langford]

Ive been eating guys. Been very strict! Drank a mad amount of water and trained hard.
My weight flew off! I must hold alot of water?

My diet: (might not be perfect but it worked for me!)

breaky - musely or porridge

pre training - banana

post training - 1 chicken breast and steamed veggies

snack - protein shake

meal 2 - chicken breast and rice with veggies
Greek style yoghurt with honey and nuts/musely

last meal - protein shake.

I never feel hungry , I always feel good in the gym and my weight loss has gone crazy!

I try and drink atleast 4L of water a day.

[widge milward]

good work fatty, keep it up.

[Tommo]

Widge has a similar diet but it involves replacing the chicken breast & veg with Pizza and Mars Bars ;)

[widge milward]

Pizza and snickers mate...

Domino's FTW

[steve_langford]

lol cheers Widge.

[black gerbil1]

very low calories for someone who weighs 103kg. seems like 1300cals max your eating, and then you work out too. But if it works then it works, just watch your skin don't loosen up if your losing it v fast, last thing you want is hanging skin.