Mr. A. - A healthy diet

Usually when you hear ppl talking about losing weight they are going to talk about a diet, and then followed up by some more or less crazy diet they read or heard about, and even while some of them might, work in regards to losing weight I wouldn't exactly call them well balanced or healthy.

So rather than following a cut in stone crazy diet I am going to follow, and am going to recommend following these 9 simple rules:

• Eat lots of different kinds of vegetables every day
• Eat some fruit every day
• Eat whole grains and fiber-rich
• Select healthy sources of fats
• Get protein from lean sources such as chicken, tuna, etc.
• Drink loads of water (Should always be primary liquid source)
• Reduce intake of sugars and sweets
• Avoid junk food
• Do not eat too much

These are kind of vague and that’s on purpose it allows for wiggle room and is not to constrictive, which is in my experience why most people give up on their diet, if you only have a tiny margin for error and you “fail” it will make a huge dent in your motivation

That’s it for now, I’m out. 

Mr. A

Introduction: Mr. G.

Hi there, I'm Mr. G..

Age: 30 | Height: 170 cm /5’6 Feet | Weight: 78 kg’s / 172 lbs.
A bit of background:
I am born and raised in Copenhagen, where I quickly became captivated with the game of basketball at the age of 7. Playing and training every day during school breaks and after school, I soon began playing with the middle school kids instead because of the challenge. As I continued to play, I took interest in many other sports from football to table tennis to badminton. Sports was just my thing until I took a long break and decided to focus more on my studies instead.

Around 6 years ago, I started  playing basketball again and getting into better condition - tough times. I actually got into a decent condition which would have allowed me to keep getting better without feeling the urge to drop and puke. 2 years later, in the middle of a match, my foot got stuck on the hardwood whilst my body changed directions, and I managed to tear my MCL. Limping around this bulging knee, I never really quite recovered. I was soon playing again after 6 months with a sleeve on but I reinjured it at least another 2 times after, so I decided to finally stop.

Long story short, I didn't play as much from that time but I kept eating as much as I usually did. People for some reason called me the Human Blackhole or Human Dispenser - any left overs, just send it down the table. I soon found myself gaining incrementally to where I one day hit 80 kgs and soon after 84 kgs. I had never ever been this heavy before and I knew it wasn't muscle.

I fluctuated between 80 and 84 for some time and seemed to stabilize at 82. Here I started doing a bit more working out and am where I am today at 78-80. I still eat a lot but am unable to eat as much as I used to because my belly is pretty much pregnant.

So for the love of eating, I must lose weight :).

Goals:
Starting Date: 01/08/2013 || Goal Date: 01/11/2013
Weight goals -- Get below, and maintain sub 70 Kg / 155 lbs.
Training goals -- Maintain a good training schedule, start basketball again from September - at least 2 times a week, 1-2 gym workouts, plyometrics, and some running/sprinting.
Running goal -- obtain an ~15km / week schedule and work from there.
Nutrition goals -- [insert here] - to be determined
Sleep goals -- Usual 7-8 hour schedule
Misc/stress goals -- Running basketball dribbling drills outdoors more often.

Inherent problems:
Prior injuries: My knee is working okay but I can still feel that it is weaker than the other overall. At times it acts up a little because I believe it was stretched too many times during the recovery period. Unless I get an operation, this is simply how it will continue to stay. The best I can do for now is to strengthen the leg muscles around the knee further and monitor it as I progress.

Shin problem - Running has often been the main enemy of mine because my shins and the anterior tibialis (the muscle that runs along the front/side of the shin bone) get stiffened up until the point where I am unable to feel much of it anymore. It could come down to the shoes, running style, etc. But this is one thing I will need to monitor.

Food: I love eating - so I'll need to control my diet before I get into a better routine to pig out again :).

Snacking: Sugar based, chips/crisps, nuts, raisens, whatever - put a bag on the table and it'll be gone by the end of the day. Yes, I could simply attempt replacing these with healthier snacks in general :-P.

Introduction: Mr. A.

Hi there i’m Mr A.

Age: 29 | Height: 177 cm /5’8 Feet | Weight 78 kg’s / 172 lbs.

A bit of background:

I live in Copenhagen, but was raised in the suburbs, in my youth; I swam a lot, in the later years I have been doing some random sports most noticeably running, but unfortunately turned idle due to injuries 3 years ago. Around 1 year ago, after gaining quite a bit of weight, I started getting some exercise in that year I have roughly lost 10kg / 22 lbs, but there is still a ways to go to reach my goals.

Goals:

Starting Date: 01/08/2013 || Goal Date: 01/11/2013
Weight goals -- Get below, and maintain sub 70 Kg / 155 lbs.
Training goals -- Maintain a good training schedule, including 3x boxing a week, 2x swimming, 1-2x gym workouts, and as weight goes bellow 75kg start running.
Running goal -- get up to a ~30km / week schedule, and improve 1k time to 3:30.
Nutrition goals -- [insert here]
Sleep goals – Get a solid 7-8H sleep, and keep a constant rhythm/sleeping pattern
Misc/stress goals – don’t let small things bother me, go for a 2-30 min walk around lunch at work to get fresh air and distress from work

Inherent problems:

So we all have our own problems we need to work on and here are a few of my “issues”.

Prior injuries: I have some injuries that might surface again as the intensity and amount of training goes up
Nonstop eater: I eat a lot! and I’m almost always hungry, this worked out well when I was younger and did more sports, but as soon as I stop doing a lot of sporting activities I gain weight like crazy, this goes even worth with my next issue.
Sugar addict: pancakes, Ice-Cream, candy, cakes, pies, softdrinks, pretty much anything and everything with loads of sugars in it I just crave it to no end.
Love that booze: well alcohol is usually not the best thing for sports it is however another part of me I will have to hold back on, as with the sweets and eating in general

Introduction: Project

3 guys 1 goal, lose weight and get into a better shape, and what better way to do this than a friendly non-competition.

Every second week, we are going to do a weight in, focusing on weight and fat percentages of course finding 1-2 winners.

To motivate ourselves, and to make it easier to follow our progress we decided to do this blog, here you will be getting updates on the non-competition, write-ups about training, nutrition and motivation and up's and downs.

The 3 participants are:

• Mr A
• Mr G
• Mr M

Each of us with our own unique background, problems and goals, and we will all be blogging on the site, the first posts will be some write-ups on each of us, our current condition and our goals, short term and long term.