Tag: fat

HOW TO WORK OUT YOUR MAINTENANCE CALORIE INTAKE

Posted on by simonscholes in Blog

If there’s one thing I’ve had cemented into my daily regime lately it’s that if I’m not eating enough, it’s a really bad thing for my dieting.

Since sitting down with Julian from Titanium Fitness almost 2 months ago now we discussed how me not eating enough actual food and supplementing a lot of my intake was a bad thing.  After increasing my intake I’m now back down to the same weight I was when I started this weight / fat loss process and I’m taking in double the amount of calories.

We achieved this by starting the whole process with finding my maintenance calorie intake.  This means keeping your current (target) weight reasonably constant. This can be achieved when the number of calories (kilojoules) that you eat is equal to the number of calories (kilojoules) your body uses.

Energy In (Food) = Energy Out => body weight remains stable.

However, for many people, weight maintenance means weighing within 1 to 2 kg of their current (target) weight. The weight on the scale can fluctuate even when you have reached your target weight and there are a number of reasons for this:

  • Normal body fluctuations related to eating and elimination
  • Consuming a high salt (sodium) diet
  • Temporary weight gain due to fluid retention for women near the time of menstruation
  • Decrease in physical activity

Once you know your actual maintenance level you then have a stage to start from for either adding weight on or taking it off when you get your diet right.

There are many fantastic calculators available on line including this one: CALORIE CALCULATOR

How’s your diet going so far? What are you looking to achieve at the moment from your diet and exercise?

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SUMMER BODY – WEEK 4

Posted on by simonscholes in Blog

Eifle Tower

 

So the summer body fun is continuing.  It’s been a bit of strange week to be fair, for some reason at the start of the week I started to put on a little bit of weight. Not a huge amount, but, enough for me to wonder what was going on.

So after a chat with Julian from Titanium Fitness, we decided it was probably time to drop down by another 200 calories and we split it 50/50 through carbs and fats.

This made a small difference to my weight and it has again started to drop slowly but surely which is really good.

As for my training itself, I’ve changed nothing except for the fact I’m going heavier than I have done in a long time on most of my exercises, and, as an added bonus…….it’s not difficult. This eating more, and losing weight malarky, really does work.

We recently took delivery at our gym of a stair master which is fantastic fun….and a really steady state cardio machine which totally destroys me.  I’m not blowing through my rear end after a session on it, but, I am sweating like crazy and burn some real calories too.

Then, this weekend it was our first anniversary so the diet went completely out the window.  If there’s one thing I’ve learnt over time, it’s that, sometimes, you just need to have a little fun and forget about the diet. Just like with exercising, your body needs a rest from it all sometimes, not weeks and weeks worth of rest, but, a day or two won’t kill you.

We spent two fantastic days together in Paris, a first for us both.  We saw all the sights, we walked and walked, we ate and ate and when I stepped on the scales on Tuesday morning…….I’d lost more weight.  Now, that could have been the lack of food or the amount of walking we did. Either way, I’ll take it after the amount of pastries I’ve eaten in two days.

Anyway, it’s back on the game now and hitting it hard this week, but, before I go. I must say, HAPPY ANNIVERSARY to my wonderful wife.  If you follow me on youtube or other social medias you’ll know it’s been quite a 12 months since our wedding day, and I’m just grateful she’s put up with me for this long.

I love you,

Simon

Zuzana & I – The Military Hospital

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GETTING MY SUMMER BODY

Posted on by simonscholes in Blog, Sport

So, I’ve been writing my training plans in blog form for a little while now on and off. However, like lots of people I’ve felt things just weren’t quite going my way. My body shape wasn’t changing to how I’d like it and my weight was steady fluctuating by about 500g up and down.

I know I’m not going to look like Steve Cooke anytime soon, but, I wanted to start to make a difference to my body shape and size. I was chatting to a business friend of mine (Titanium Training) I did some filming for a little while ago. He’s a former powerlifter and I filmed a competition for him.

Anyway, he has studied for years and works as a trainer but also helps people with nutrition etc. He kindly offered to sit down with me and discuss my current diet and improve on.

Oh boy, did we improve on it.

I kind of knew it myself, but, he pointed out a lot of my diet was supplement based and there certainly wasn’t enough actual food involved in it at all. We worked out my actual maintenance level of calories which went from around 1600 calories to 3500. Your bodies metabolism alters to suit the calories we take in, and mine had moved to such a low level that for me to drop any weight or mainly lose fat I’d be taking so few calories in my body wouldn’t function or be able to train.

We broke down the calorie intake to my macros which we went for 350g protein, 262.5g Carbohydrates & 115g Fat. My start weight two weeks ago was 91.1kg

So, for the last 2 weeks I’ve been eating more which is been interesting diet wise and I’ve put on weight. Today is the end of my 2 week process of building my metabolism again and have gained weight to 93.4kg.

So from today I’ll be slowly cutting down my calorie intake. We’re starting by removing 200 calories from my carbohydrate intake (My protein level always stays at 350g to keep muscle size). Once my body settles into the new calorie intake and I stop losing weight I’ll then drop another 200 calories and so on and so forth until I get to an ideal body weight for my fat content that I’d like (10%) which is 85kg.

So here we go, this is me now and I’ll keep you updated each week as to my progress with photos and the food I’ve been eating and training I’ve been doing, or you can follow me on instagram (stopjabbaingon) and see daily pictures.

WEEK 1- SIDE 93.4KG
WEEK 1 – SIDE 93.4KG
WEEK 1 - FACING 93.4KG
WEEK 1 – FACING 93.4KG

 

 

 

 

 

I hope you enjoy my journey, and I’d love to hear your stories about changes you’ve made to make a difference.

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