Help me drop 5kgs !

[imgettingtoooldforthis]

Hi all,

Would love some advice, I have been stuck on 65kgs for months, while I have changed my training routine. (Less running more weights, body weight HIIT) I work out at least 5 days and want to try and streamline my figure. I feel dropping 5kg would do that. I'm 5'6 / 168cm and 10 stone 2 / 65kg, a size 8/10. (More 10 than 8)

My typical diet often looks something like this .... this was a heavy (bad) carb day for me (white rice/ potatoes etc) and portions are not huge.

Breakfast
Greek yoghurt, high protein granola, strawberries.

Lunch
2 tablespoons of left over home make chicken and asparagus risotto
1 bag of steam fresh veg

Dinner
Salmon
Small handful of olive oil roasted potatoes
3 Big bits of broccolini

Snacks
1 celery stick, teaspoon of peanut butter
2 dates
5 cherry toms
Small handful of raw mixed nuts
1 jammie dodger (very rare, some has just returned from the uk and brought them into the office)
4 teas with skim milk
3 litres of water

2 km fast run and 45 mins of bootcamp hell in 33 degree heat !

What adjustments can I make to get rid of the extra weight, I've dropped booze so hopefully that will help !

Would love some advice

Nothing before and a protein shake after.

I'd drop a workout, and eat way, way more protein. Add protein to your breakfast like boiled eggs or chicken. No granola or greek yogurt.

An ideal day would be protein with green veg for each meal, plus homemade hummus, veg sticks etc for your snack.

Aim to have 1.6-2.2g of protein per Kg of body weight, and fluctuate between both ends (low/high) depending on your appetite. Divide by 8, and use 6 of the portions spread through your daily meals and use the other 2 post workout.

Example:
100Kg body weight x 1.6-2.2g = 160-220g total protein per day, divide by 8 = 20-27.5g portions per meal for meals 1-6. The other 2 portions to be consumed together post workout.

@sausagepastapot

The g you are measuring for protein seem high.

I've read 1 to 2.5 g per kg of muscle mass not body weight. Muscle needs protein; not much else. With 2.5g for elite athletes and 1g for more sedentary types.

You might be right though. What is your source?

If you are not right the excess protein converts to glucose and that slows weight loss down.

@sausagepastapot and @Timmytoo - what is the reason behind dropping a workout ?

I was about the same as you 10st 8lb & 5’8 at heaviest. I worked out that the “healthy” granola I was eating every morning (with milk) was 700 calories!!! plus coffee & Orange juice I was packing in 850 calories for breakfast. I now have porridge every day, coffee & half a glass of OJ (filled with boiling water) & now only eat 300 calories for breakfast. Lunch is under 300 calories ..2 boiled eggs, spinach salad & cup a soup (Sainsbury’s 59 calories)
I’ve now lost 1st 7lb since September & feel 100 times better...I keep hearing that abs are made in the kitchen & this is a good website to read www.organizeyourselfskinny.com
Good luck!!

Every meal should be between 400-600 calories and snacks no more than 100 cal. Cut sugar completely. Cut alcohol and caffeine. Increase protein, decrease carbs. I think your workouts sound fab, I wouldn't change that.

I'm also looking to lose 5kg. I've started a new diet/shake plan that involves intermittent fasting. Based on the research I've read, this can really kick start your metabolism. My first fast was yesterday, I'm waiting a few weeks to see if it actually works!

Not every meal. One meal. Stupid autocorrect.

Not one meal all day! I do 2 meals at 200-300 calories and then my biggest meal at 400-600. I don't go above 600 in one meal.

Good luck @huha !
Thanks @Eve334, I'm not eating a lot of granola - maybe 1-2 tablespoons max ! (Checked on my fitness pal and it wasn't too frightening calorie wise.)
Started today with 45 mins of hiit (on an empty tum) which was tough ! And had an epic headache from it.
B'fast
Leftover omelette (mushroom, pea ham)
Some chickpea and pepper salad (again leftovers)
Lunch
Chicken, roasted pepper salad (asked for half the portion of goats cheese)
No snacks today ..... but I did have 2 iced coffee's as was with clients ... currently negotiating with my husband over dinner. He wants Porchetta, baked spuds and green beans!!
I'm campaigning for something healthier .... on the plus side met a friend I hadn't seen in 6 months and she was amazed with the progress - so maybe I'm doing better than I think x x

Hi, sorry, should have been more pedantic. Target exercising is not indeed a thing. I meant choose the part of your body you on which to concentrate and exercise accordingly - be it thighs, arms etc. Pedants are us!

@Fadingmemory I do that at F45 ... pods of resistance, weight, cardio that market specific areas etc. I know it's not my training - it's diet. But you read so much it's knowing what will actually work is the hard thing !

@GardenGeek thank you !

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Hi again Tooold. I've just seen your question to me as the thread popped up. I'm sorry I didn't see it before. It was about why you must drop a workout. I'm almost identical to you, our stand and diet. The reason I said is because I was stuck on 64kg and I drop 4kg when I dropped a workout as my body was producing cortisol the body stress hormone which caused weight gain. Sometimes if you workout to much or hard your body produces it as it feels stressed. This causes weight gain. I lost my last few kg like this and going to bed before 11pm as apparently after 11pm your body produces it to give you get up and go!