I am aware of this .I did not agree with him. It’s hard to stabilise which increases its value.
Breakfast
Corned beef hash
1 cup of coffee
Two sausages plus two toast
1 banana
Sore in the hamstrings today , a little in glutes also and upperback but not very sore.
1 coffee percolated with milk
10, 000 steps around 5 miles NEPA
No workout today.
Used very light kettlebells briefly. Very sore as day progressed.
Not sure the trap bar and Cambered is good combi , as both work upperback hard.
Chicken piece and peas
332 + 141
Probably hit calories today. Would have liked more vegetables.
Supplements - zinc picolinate, turmeric and black pepper, fish oil, cod liver oil.
Weighed in 266lb or 19 stone in evening.
With Aldi digital scales , new batteries.
Guess it’s glycogen and water but pleased.
The scales is synchronised to an app on my phone.
I bought a good number of years ago. The batteries need to be replaced often.
It is given some worrying readings
41.9 BMI
Over 50.5 bodyfat
36 % water
Muscle 31.1%
267 lb dressed so a pound extra for clothes.
Will look up relationship of water/ fat/ muscle before asking in forum?
1 Like
Breakfast
1 cup of tea with milk 25
1 plate of frozen vegetables
1 piece of toast with slices of ham 500
Walking 30 min
Plus 1 hour
Circa 11,000 steps
Snack / lunch
Handful of almonds 150 for both nuts
Few Brazil nuts
1 coffee with milk 25
Ham plus vegetables mix around 418 calorie
1 coffee with milk
I do not count zero calorie drinks.
Set up an upperbody ergometer station
Tried a 10 kg still too easy. Same heart-rate.
Difficult to take off lol. Had to use a brush lol.
Around 1000 for day. May stick to this , on off days.
Just finished listening to Atomic Habits by James Clear. Might pick up the book too. Very good.
1 Like
Sat 19 Nov
Breakfast very early. Only 6 hours sleep
Ham 100
2 toast 168 cal
1 coffee circa 25
Went back to bed 10 1/2 hours
10.43 am one banana
1 coffee
Lunch - chicken omelette two eggs 357
Cup of coffee 25
Three Brazil nuts 50
Handful of almonds 130
Goji berries 300 calories
Bowl of vegetables
About 1200 Calories
19.45 pm tin of mackerel in spicy tomato sauce
Circa 300 Calories
Circa 10,000 steps . 5 miles
500 over for day but still in big deficit
Powertwister 90 gold X 11 reps with 6.25kg assistance.
Success lol.
1 Like
Sunday 20th November
Weight in evening 265.2 lb
In morning 263 lb
Confirmed on gf scales same as her gym one’s same as mine .
Can of mackerel in spicy hot sauces Tesco
220 cal
Danish bread 2 toast 124
344
Will get veggies in later
Finding veggies hard to eat . I will have to get nicer ones once I got through the basic frozen mixed.
Protein shake mint chocolate 400 calories.
Very calorific . Will try to avoid with a meal.
Small amount of chicken in balti sauce with small frozen veggie mix about 200 cal
Hope to get upperbody in today.
2 Breaded chicken fillets circa 500 calories
Plus 1 coffee with milk 25
1425 cal. Calories are higher than I would like. Might some extra non taxing cardio
30 min walk
Then gym am
Bicep curls 4 sets mostly 16-18 kg
Plus a set of hammer curls to shoulder
dB single arm presses around 5 sets
Top set right arm 40 kg X 6
Left arm 28 X10
Right arm 30 X 12
Failed 30 kg concentration curl. 1/3 of way.
Silly but holding back mostly.
BP 55kg X 10 stopped will do later in week
Could do with some rows
Try to do some conditioning later.
Forearm niggle flared up slightly
20 min walk 2,000+ steps plus 700 from=3,000
Around 12,000 steps for the day
Upperback hurts.
Took supplements vitamin D fish oils, turmeric ,
zinc picolinate
Found a lot more glutamine , cla+, chromium picolinate, beta alanine, bccas tablets , pre-workouts
Scales - 262 lb in the evening 18 stone 7
1 Like
Monday 20/11/22
Sleep 8h 48m
Weight morning 260.6 lb
Breakfast - two scrambled eggs 200 cal 13g protein
With plate of vegetables 100 cal
Coffee with milk 25
Will start to track macronutrients
Protein first
Off day from gym so more NEPA
Been shopping for nice vegetables, tinned mackerel, baked beans with sausages and chargrilled Mediterranean vegetables.
Coffee with milk. 25
Already done 10,000 steps about 5 mile. The watch says this is 919 with my weight and height etc. I am not so sure though
Will try to delay eating for a bit. I am aiming for 1000 calories today.
Snack - few Brazil nuts 50
Handful of almonds 150 6g protein
Coffee with milk and cinnamon
575 cal so far
Looks like it is hard to get necessary protein in on 1000 cal . Maybe why velocity diet works so well.
I have several protein mixes e.g. pea protein, spirulina , protein grain forgotten name.
Spirulina seems to fit bill per 15 g 52 cal 10 g protein
Pea protein 15 g -. Circa 45 cal 8.4 g
Will have to start adding these and others.
Beef trimming 1/4 pack 103 cal protein 20 g
2 slices of bread 196 cal
775 cal roughly -
Mediterranean veg 100
Beef slices 100 calories
975 cal
Might allow spirulina 50 Cal’s for 40 g protein
Managed 20,000 steps for day.
Glass of spirulina 10 g protein
2 Likes
Is there a reason you eat so much canned food vs fresh?
Yes. It is cheaper . I am doing house renovations at the moment. I’m out of a job. I need to help finish the house.
I would prefer to eat fresh though. I was on a steak every day diet but now I take zinc picolinate.
I am getting a bit fitter too, I can hit a trot now for a bit. Will be too slow jogging soon. Going to hit lower body tomorrow. Will try to get in a finisher.
That said a big national supermarket is starting discounted fruit and veg. I do have frozen stuff to be fair which I have been too lazy to defrost.
Yesterday - evening weight 263 kg.
52 inch waist
Lowish blood sugar 3.2
Had two pieces of toast and can of mackerel in tomato sauce.
Thanks to Andrew. I will increase get my protein up to at least 160 g , as my goal weight is 75kg.
Will calculate fats
0.66 X 75kg = 49.50
Tuesday 22 November
Weight 18 stone 10.2 rounded to 262lb
Breakfast
Two slices of bread 200
Slices of beef 100
Cup of coffee 25
Seafood and Mediterranean vegetables 300
Plus garlic plus onions .
Gym workout AM overslept
So condensed rests a little about 2-3 mins
Eleiko open bar cambered squat
Just getting reps in, not going heavier without spotters , difficult to dump and narrow margin of error to place in rack.
65x3
95 X 10
100 X 5
95 forgotten think 7
Trap bar deadlifts
1RM 265-8 KG SO AROUND 70 % WILL CHECK
65% would be 172.25kg
All good better , if anything. Will find my calculator.
Warm up 65 105 140
175 X 8 , x8 , X 8 used straps
Warm up felt weak first hard second good
Last few reps hard , could do more though not in good form though.
RPE 7
Legs were getting tired during last set
NOT AS EXPLOSIVE AS LAST WEEK, GRIP MUCH WEAKER TODAY.
Now for some walking .
10,000 steps. Feet hurt a bit .
Almonds
Brazil nuts
200 cal
Corned beef mushy peas potatoes 600-700
About 1/2 can corned beef
Cup of tea. 25
Probably 1500
Feel good though
1 Like
how did that walk go?
you make it to Tesco?
how do you feel today?
1 Like
Did about 10,0000Working on house renovations now. Just finishing. Will walk some more maybe another 10.000.My dad is doing up my house.
Not gone to Tesco’s yet.
I feel good but feel some Dom’s coming on in my upper and middle back. I always get it after lower body day.
Feeling strong today I had a fairly big meal at lunchtime.
I don’t do as well with morning workouts but they are the most convenient.
1 Like
Tuesday
261.2 lb 18 stone 6 down a pound
Morning weight
1/2 bowl of vegetables 100 cal
And a bockwurst 282 cal protein 12g( I know not the best choice but clearing freezer, if protein sauce)
Lean mince meat later
5,000 steps so far
1 cup of coffee with milk 25
1 cup of tea 25
1 cup of tea with milk
1 cup of tea
A few Brazil nuts
Handful of alonds 200
Powertwister 90 gold 6 kg assistance X 10 reps
Bolognese with vegetables, small additional portion
Not sure on calories
One bockwurst with 1/4 bag of basmati rice.
Gave way to peer pressure to eat the rice .
282 plus about 100
10,000+ steps for day. I struggled a bit today. Upperback is sore from lower body day.
261.2lb evening weight
1 Like
Thursday
261.2 18 stone 9
No difference between evening but only 5 hours time difference. Ate a little more yesterday.
BREAKFAST
0ne Bockwurst 282 cal
Can’t stomach bowl of vegetables yet
40 ISH min Walk some slow 5,000 steps
Another 40 min Walk 5,000 steps slow while listening to music.
Two pieces of toast
1 Aldi can of mackerel in tomato sauce
1 Bockwurst 282 cal
Large bowl of vegetables 150
Chicken goujons and beans sausage mix ?
At guess 500
Around 1500 calories
1 cup of tea with milk
Bought some egg whites from Sainsbury’s.
They cost £3 so quite pricey for 500 g.
Will try it tomorrow. It provides around 54 g of protein
taking up about 250 calories . You can also use it with protein shakes to make a pancake.
I will see how I can get the most out of it.
16,525 steps for the day 12km 1,136 calories.
Got hungry so had some homemade chicken thigh curry and a cheesy bread roll.
Blood sugar 4.8 so I could not have eaten . Need to try harder.
2 Likes
Friday 25 November
Morning weight 260.1 lb 18 stone 8
BREAKFAST
Two pieces of toast with tomato sauce
Tin of mackerel 18 g protein
30 min walk slow with interruptions
11.23 am
Banana
500 g of egg whites . Must be an acquired taste.
Was not too bad with the banana
Only 240 calories for egg whites
Plus banana 89 calories
54 g of protein
Lunchtime GYM SESSION
bicep curls 12.5 , 16 , 18 X 10 each arm good reps too
Arms are lagging area as I have not trained them in a long time.
dB press several sets both arms
Top set 40 kg X 7 on right arm
Got half way on centration curl of 28 kg
Left arm 28 kg X 10
Did some grip work with 54 kg plus a few low clean pulls.
Tried bench press too tired
Did 60 X 10, 100 X 2 quit for day
May do. Some pushups later
Two heck chicken burgers 44 g protein
262 calories
Mediterranean vegetables mix
212 calories
Protein shake 368 calories 37g protein
A bit more too as I used milk.
1600 calories rounded up
Probably won’t eat again until tomorrow.
Circa 10,000 steps for the day.
Nighttime gf scales 263.7 lb.
1 Like
Are you weighing food and logging in mfp?
You will find with high protein for the day, no hunger
You’re doing great, keep going!
1 Like
Breasts for cutting, thighs for bulking! If the cost is an issue then that’s fair enough. 100g of chicken thigh is often a 1/3rd more calories than the breast equivalent though.
2 Likes
No to be fair I should start weighing the food. I did not cook it though…I have been eating mostly food by myself.
Will try the egg whites today. I might just drink them all.
1 Like
I did not know that . Thanks. You watching the match.
1 Like
I am indeed. Tense first half!
Going to follow metcon for muscle to improve my conditioning.
Thanks to androgenreceptor and punisher for the suggestions.
Judging by CTS Programm I have probably been using too heavy weights for me still .
2 Likes