Decimation Food Log

Training Training Logs
282

Walking, if anything, would help with recovery “active recovery” they call it… don’t ask me who ‘they’ is lol.

Not every workout will go great, in fact many of them will feel quite bad - but getting in the work is the way to go. If you find yourself thoroughly disliking this method of training, I’d recommend finding something similar that may be more in-tune with what you would enjoy. I’m a firm believer in enjoying ‘the work’ leading to better compliance, which has always been a hard spot for me. If you and I are alike in this way, then we can always find some other methods of training.

You had a tough workout on little sleep, I respect the grind.

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283

I like CT’s work. I will persevere with the programme. I should have eaten carbs and slept better.
The workout today had my favourite exercise in it - high pulls. Conditioning always sucks , especially when one is overweight.
The gym layout makes some the exercises a little difficult but it is not too hard to work around with a bit of planning. Should work out better next round .

I could not do 1000 cals daily any more. 1500-1750 is not too bad. I may mix in 1000 cals occasionally.

Many thanks for your input . It is highly valued.

I tend to do too much too soon and Max out a lot.
But CT’s planning had kept my upperback less sore. The lower back is a little sore from the swings though.

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284

Probably

No. You ate them in advance. They are stored on your stomach. Not eating them will burn them off you.

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285

Good point.

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286

257.8 on gf’s scales
254.8 on my scales.
Will try and get some new batteries. Have rechargeables but cannot find chargers

BREAKFAST - fajita chicken pieces no wrap

Will try to make gym in evening.

May substitute walking or mix walking with handbike , as some knee pain not severe but still.

Bowl of oatmeal with low sugar syrup

Ham sandwich 2 pieces of bread

3 egg protein shake omelette
68 cal per egg
100 cal per protein scoop
Small portion of raspberries

5 or 6 Brazil nuts
Handful of almonds

Half a punnet of blueberries

Chicken and tiny amount of rice

10,000 steps

Tin of mackerel
1 slice of toast

Bit too much to eat today but mostly healthy food.
Need to stick to the vegetables though

We ven ok ng weight 18.7.6

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287

Morning weight 254lb
Sleep 6 h 57 min
Rest waking pulse 60 after weighing.

Ham slices with small bowl if frozen vegetables
Half a punnet of blueberries

New batteries 18 stone 5

257lb

2 bowls of beef stew

Powertwister 90 gold plus 5 kg assistance X 10
reps. Finally.

Knee is feeling a lot better will go straight to workout 5 Monday.

About 5 Brazil nuts
Small handful of almonds

Third of a bowl.of beef stew

Plus packet of mexican rice and chicken slices.

Been craving food a lot today.

Took supplements.

6,000 steps today .

Evening weight 18 7.6

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288

Monday
Morning weight 18.6.4

Chicken plus two slices of bread
300 cals

258lb
Need to eat less or exercise more weight stopped coming off. Still eating quite healthy.

Workout 5 METCON FOR MUSCLE SOON

Went ok left Dip hold out due to bad shoulder.
Had use jumping jacks instead of Burpees but all in all good.
Used 24 kg DBs for push press.
But light so tested waters a bit later.
Could have used 30 kg s
Tried 32 kg managed 2 reps tired state

Subbed in flat bench for decline BP. Don’t like it eso without spotters.

Did loaded stretch. May have to go a little lighter next time.

Finished with curls up to 14 kg .

Looking forward to legs Wednesday.

Knee improving but not 100 percent.

Do not feel too bad. Wil try to get 10,00 steps in today

2nd chicken sandwich after gym

13.44 6 Brazil nuts
Handful of almonds small
1/3 bag of goji berries
300 ish cals

3 egg protein omelette chocolate scoop
Around 300 cals

Managed 10,000 steps. May do a few more later.

Got the measuring tape out
Lost an inch off my belly but unfortunately also possibly more than an inch off my upper arm.
Had a few comments that look more muscular.
They do look a little more defined. I don’t need massive arms so not too disappointed. I have done a little direct bicep work at the end of workouts over the past month as I have very lagging biceps .

Also notice possible improvement in grip specific to dumbbells. Gripped the 32 kg to clean fairly easily. Suspect I can use the 35/36kg to push press.

Beef stir fry up for tea soon

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289

It’s worth appreciating that the human body does not change in a linear, fixed and predictable fashion. Often, it will reach a bodyweight and hold onto it for a few weeks irrespective of what we do nutritionally, only to suddenly experience a spurt of change in one direction or the other. It’s worth staying the course, rather than trying to “correct” based off just a few days of data.

All that said, my personal perspective is you consume a substantial amount of bread for someone with a goal of losing fat. I don’t think bread is evil, but it’s one of the easiest ways to add calories to a diet, and, in turn, to take calories away.

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290

Definitely right there. It’s something I need to address , the bread that is.

291

Weight loss is not as linear as anyone wants it to be. I ate 500cals of pasta yesterday while still being 500calories deficit, here’s what happened to my weight.

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went from 212.8 to 218.2 because I looked at carbs the wrong way.

But I can tell you that I am still moving in the right direction because…

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Track your weight daily, but assess progress based on weekly averages. You’re doing fine, but agree that the bread and fruits aren’t helping you out.

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292

Does that include berries?
Will have to look into the graphing functions on my software? Same as a week ago in terms of weight just checked.

293

On the bread thing, you are best without but a great substitute carrier for other foods is Ryvita. It’s a Rye crisp bread and is available in all the UK supermarkets. It’s a third of the calories and likely has more fiber than the bread you are using which might keep you a bit fuller.

If you struggle with eliminating certain foods, little substitutions like this can go a long way. With that said, I find that most wheat-based carbs don’t fill me up at all and it’s therefore way easier to stay low calorie mostly avoiding them.

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294

Thanks I’m allergic to rye despite a negative blood test. It makes me sick. But of course there are other alternatives perhaps rice cakes. I will just try to avoid the bread.

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295

I feel like that’s the best way forward. I like artificial restrictions because of the second and third order effects they have.

I don’t mix fats and carbs. Some science agrees with that, some doesn’t, but in general, when I make THAT decision, I make better decisions in general.

What’s a fat and carb mix? Ice cream. Donuts. Nachos. Pizza. What’s a protein and carb mix? Steak and rice. What’s a protein and fat mix? Steak and avocados. Both of THOSE meals are fantastic choices.

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296

Morning weight 18 stone 5.4
257 lb

Beef stir fry leftovers 300
1 cup of cacao possibly 198 cals , seeing lower alternative cals though. No longer has packet
Used 1 sugar free sweetener

11.30 am tin of mackerel plus small bowl of frozen vegetables 300 cal

Got David Goggins’ new book on audible. Sounds good so far

10,000 steps

Few small pickled onions

3 egg vanilla protein omelette with organic raspberries.

1 bowl of protein shake with water. Heated it up it microwave. But put too much water in . Ate with zero calories syrup.

Did one more in fridge to set. Got idea after a dear h from the mighty stu.

Possibly pushing 2000 cal probably a bit lower

1 bowl vegetable soup.

Protein shake bar set

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297

I agree this is an easy philosophy that works. Basically any fried foods (dough of an type, french fries), most pastas (especially creamy or pesto based), and almost all traditional desserts. But, what many forgot about is salads from fast-chain restaurants like Applebee’s. I’ve been with some chubby people that decide to eat a “healthy” salad smothered in ranch with a few rolls on the side. They blame their poor metabolism on their inability to lose weight.

As for bread, what I have found is if I eat non-flour bread, like Ezekiel, it effects me differently than the enriched white-flour-based common breads. I think cutting out things with flour as the main ingredient is a solid option not just for those looking to lose weight, but just for anyone (at least most of the time. I’m not against the occasional treat if weight loss isn’t the immediate goal).

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298

Morning weight 258 lb on gf scales.
Probably 2 lb less on my scales
256lv ish so lost a 1b

Slept 8 hours if not 9
Hours

Breakfast half a packet of basmati rice with mush peas 200 ish
Breakfast fueled workout well

Metcon for muscle workout 6 legs

lots of substitutions plus some mistakes.

All in all not bad

Added curls to 18 kg fairly good reps
Then a set of hammer curls bad not as good

Did some fatgripz dB deadlifts with 24, 36 lifted 40 kg failed

Probably would get it fresh.
Upperbody still a bit tired.

Did leg curls at end , as upstairs.

My lunges are very weak, as I never do them.
Subbed in backward dumbbell walking as CrossFit using sled.

Used 54 kg on goblets , that part worked well.
Did heavy kB swings by mistake X 10 with 32kgs

Forgot print out phone is awkward to use.

Only managed just under a minute with 65 kg zercher iso hold. Surprised given my 180 zercher but different animal

Tin of mackerel and other half of packet of rice. 300

Several cups of tea

5,000 steps so far. I listen to audiobooks , as I walk.

ARMWRESTLING SPRING - pinned it 6 times in a row right and twice on left arm. PB.

Curls seem to be paying dividends.

3 1/2 Aldi sausages, dropped half of one
131 X 3.5 =450 ish cal
1 banana 100 cal
1 mightstu protein bar 100 call

Frozen vegetables mix and chicken trimmings
200 cals

Might try some batch cooking tonight

EVENING WEIGHT 18 STONE 4.8 LB / 257 lb
Probably a bit lighter in morning

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299

I’m the same! I feel fit and scholarly.

This will be the title of my memoir.

With your weight loss goals, this may be all the more reason to do them (if you can do so safely). The unfamiliar movement/ difficulty is bound to create some metabolic demand.

Nice work!

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300

Listening to goggins never finished at the moment. Trying to listen the great courses from tlc ,mostly biology on audible but do not really get around to it.

Will definitely gain a lot from lunges. I will use straps next time.
CT 's programming had me fresh for the most part.
Fitting the Powertwister in without affecting the workouts and vice versa is not easy

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301

Perhaps a sign to let one goal be on the backburner so that we can, as Dan John says, “Remember to keep the goal the goal”?

My Captains of Crush grippers have been in my desk for a year. They’ll come out again sometime: just not now.

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