Bit of back story... 22, Male, Australia, Gay. And overweight. My whole life. My job involves shiftwork, and not doing an awful lot physically when I am at work. Night shifts, day shifts, 12 hour days, but good breaks. I started this job about a year ago now, and have since put on atleast 10 kilos. I was overweight before, but this is on another level! My uniform is TIGHT! It's kind of embarrassing.

My weight has always held me back I think. I don't talk alot in groups, I don't like being around people, I'm just not comfortable. There's lots of things I wanna do in my life that involves me 'getting out there'. I want to swim the English Channel, I want to bike a stage of the Tour de France, climb Everest even. For real. Even learning things like guitar or a second language, I can't do them now because I'm embarrassed and ashamed to be around people. I don't want to be like that anymore.

.....THAT SAID! I have started a thread here before to lose weight.. and I never posted in it again. SOOOOOOOOOOOoooooo... we'll try again then? Cool.

I work good with plans and instructions - so I'm going to try visiting the site every night and making a plan for the next day, then checking in again every night to reflect and make a plan for the next day!

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DAY 1!

0700 - 1/2 hour walk/jog
0745 - 1/2 hour swim
0830 - BREAKFAST (oats, water)
0900 - 1/2 hour bike
0945 - clear back garden
1300 - LUNCH (subway [something healthy! and don't pick the salad off! and ONLY 6"!] coke zero)
1400 - grocery shopping
1530 - tennis
1600 - 1/2 hour walk
1645 - 1/2 hour swim
1800 - DINNER (steamed chicken & avocado, salad)

IF I'M EVER BORED! Wii, clean ANYTHING!
Snacks? Fruit.
ALSO: NO LAPTOP UNTIL I HAVE MY DINNER, AND THEN JUST TO CHECK INTO 3FC!!!!!1

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Awesome. I feel better now. Hopefully I can stick to that for the day, really not that hard. I have the day off so I should be achieving something because when I go back to work I'll be able to do about 1/2 hour exercise and that's it.

I have lost bulk weight before... I went from 106kg to 93kg in about 6 weeks. It was intense. I just weighed in and I'm at 107kg, and to be honest I'm relieved. I thought it would be way worse. My initial goal is to get under 100kg, and if I get under 90kg I'd be ecstatic! I haven't been at that weight since I was midway through high school!

Anyway, wish me luck!, and any feedback is very welcome! Let's GO!

hello! well, don't feel bad. you are not the first person to come on here, introduce yourself and then disappear into a the blue a short time later...

you'll find a lot of estrogen in here, but hopefully we can still be supportive enough

sounds like you got a good plan set up for your day, but if you don't mind me saying, it really doesn't look like you're gonna be eating nearly enough. especially to fuel you for all those physical activities you are planning to do. don't kill yourself trying too hard from day 1! you'll just end up giving up again... and you're a guy, you need to be eating more than we do. also, that is a LOT of physical activity you've got planned in there... if you're just starting out. even just 30 minutes a day is great. or an hour. just don't try to bite on more than you can chew from the get-go, cuz it'll only make you disapointed and want to give up if you can't stick with it. this is a life change that you need to make. take baby steps towards becoming healthy and you'll get much better results!

good luck!

Thanks Candii

Will definately take the diet recommendations on board. You're right about undereating. I'll make sure I eat when I'm hungry - but only then!!!

I might stick with the exercise for now, though. I'm actually not an unfit person as much as I am an overweight person. I usually do exercise every day for atleast 1/2 an hour as it now. Plus, as I said, only days off will I be able to do this, when I'm working I'll only be able to do 1/2 an hour, maybe an hour of exercise so it should even out?

If it doesn't work out? I'll just reschedule the next day for less. Every day is like a little mini goal with a big goal at the end. If I achieve what I set out every day, I'll lose some weight. I think the main reason I mightn't lose weight is if I don't come back here every night and reflect.

Thanks again!

that's good then

you seem very excited and motivated! good luck with everything!

I too joined and then didn't come back for a while, so don't feel bad. I agree with the above post: you sound motivated and I like your enthusiasm! You can do this!

Hello and welcome - I lurked for quite awhile before I had the courage to post.
Wow you have a very impressive lists of goals!:
You are very fortunate to be so young and realize that there are barriers standing in your way of your dreams .You have the power to change your life and accomplish your goals..It takes making that 1st step and you have already done that.
Good Luck and keep us posted ,
Roo2

I CAME BACK!

Report for Day 1:

EXERCISE
1/2 hour walk CHECK! 1/2 hour swim CHECK! kind of. I only swam laps for 20 mins. IT'S REALLY BORING! 1/2 hour bike - mmmmm I didn't do it. It was raining though, but I could have used the cycle machine! Did another 1/2 hour walk in the afternoon and a set of tennis, but I didn't go for the second swim. So I did about 2 hours of exercise today. Could have been better.
DIET
BREAKFAST - CHECK! kind of. I tried oats and decided that I hate them so much! So I had a boiled egg on one slice of toast. Lunch I had 6" sub, roast beef and salad. For dinner I had pork and pasta bake I made. Couldn't have chicken because we have none here because of floods The pasta bake had cheese and everything, but it was better than most dinners I've eaten. I had mostly water, but 1 x coke zero and 2 orange juices - which were full of sugar but I guess it's better than most things. I didn't have any flavoured milk today! I just realised. Would have to be the first time in months!

Overall, kind of happy. Feeling a bit disappointed that I didn't do it all. But my healthiest day in months! So .. happy

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DAY 2

0700: 30 min walk
0745: 20 min swim
1000: 30 min bike
1530: 20 min swim
1600: 30 min walk
1630: tennis

Breakfast: one piece toast with egg
Lunch: grilled fish and salad
Dinner: chicken and pasta salad

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Thanks guys!

Welcome to 3FC!! We're all here for you!

Welcome and good luck on your journey!!!

Day2: was ok.

Did my one hour exercise in the morning (walk,jog/swim) and had a good breakfast. Was pretty active all day doing jobs, ... lunch was bad. Crumb fish and some chips. I asked the woman for fish + salad with a few chips but it was all chips and gross salad and not grilled fish! But I ate it and I shouldn't have. I did the half hour walk in the afternoon and had a small hit of tennis as well so almost 2 hours of exercise today. Dinner was okay I had fish and salad with some pasta but I did have some bread. Didn't do my bike either AGAIN!

Tomorrow is my last day off before I go to work (which I HATE!111111) so I just wanna lay around all day. BUT I WON'T!

DAY 3:

30 min walk
20 min swim
20 min bike
30 min walk
20 min swim
tennis

Breakfast: weetbix
Lunch: some healthy subway maybe?
Dinner: chicken breast with avocado salad

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by the way, does anyone know of a really good iPhone app for calorie or kilojoule counting? and can anyone tell me how to stretch properly? every morning I wake up I'm really stiff and I'm stiff until about 10 am! Not stiff in the good way, either

So glad to see you've been coming back here and sticking with it! Even though your days aren't going exactly as planned, it sounds like you're making great progress and that's what counts!
As for the calorie app, I've heard people talk a lot about MyFitnessPal for counting calories, but have never tried it myself (not sure if this is just for android phones or if they have an iPhone version too).

Myfitnesspal is a great app, and they indeed have a (free!) iPhone and iPad version. I use it religiously.

As for stretching (one of the few athletic things I'm really good at!), the key for me is to not make it a race. Stretching slowly, breathing deeply, keeping good form, but holding the stretch for longer will do more good than forcing your muscles and joints into too extreme a stretch. Another key-- stretching before and AFTER exercise. This will help with the stiffness. Also, drinking plenty of water, but I'm sure you know that :-)

Diet was spot on, except I had a slice of bread with dinner but the meal was fairly small as it was.

Did 30min walk/jog and 20 min swim in the morning, did some jobs all day which were like light exercise as well, and did 30min walk and tennis as well. So pretty spot on!

Yeah at the start I was wanting to follow it exactly, but I figure if I make my day really busy and then fall a little short I've still done pretty good. I don't know why I keep writing 30 min bike though, I've yet to do that once!

Thank you both for the info about Myfitnesspal, will definately look into that.

Thanks for the stretching info, too. I had a stretch this morning when I woke up. But my back wasn't so bad today anyway, maybe it was just my body recovering from exercise it's not used too.

Back to work tomorrow

5:15am - 30 min walk/jog
..leave for work at 6:10am and don't get home until 7:30pm so nothing else

BREAKFAST - Weetbix
WORK - Grapes/Banana/Apple, Steamed chicken & Avocado, Tuna & Biscuits
DINNER - Something light, I have a BBQ to go to.

I'm scared of skidding off the rails tomorrow. I hate my job so much

Beach, Have you started looking for a new job?