Decimation Food Log

[decimation]

Got a pub in double dumbbell push press with the 38s =76kg X 2.

[throwawayfitness]

nice lift congrats on your PR

[decimation]

starting to eat a bit better. I’m cooking more often now.

I got some standard dumbbell plates for the garden. I need longer handles though. I have a 40 kg dumbbell and a 30 kg dumbbell. 2 10s the rest 5kgs.

Workout single arm pressed for reps and sets
Left arm is very much weaker than the right arm.

top set 12 reps 32 kg ( with handle) with few reps to spare. Workout was yesterday. Triceps sore today . Tiny bit of back soreness too.

I work in a mail room and as a cage stacker for parcels and scanning parcels.
walking is about 20-25 k steps per day . 6 hours of carrying walking. Bags are up to 20-30 kg. Parcels are mostly lighter. lots of bending and squatting down.
I need to get my diet in order again. it’s improved at home but I still eat badly in work and also when I visit my parents.

[T3hPwnisher]

@decimation

I need to get my diet in order again. it’s improved at home but I still eat badly in work and also when I visit my parents.

It’s been a few years of trying this. Have you developed any strategies?

Otherwise, @QuadQueen is a phenomenal resource in this department.

[s.gentz]

@decimation

I need to get my diet in order again. it’s improved at home but I still eat badly in work and also when I visit my parents.

You need to have a plan. You have attempted to fix your diet multiple times over the last couple years but there seems to be no progress.
Were you able to get in shape for your wedding? You started but then stopped logging.
Health needs to be made a priority!

[QuadQueen]

Well, I’d love to be of service here but I’ve already provided my recommendations in several posts on this journey. Here are links to some of my old (but unchanged) advice:

Decimation Food Log

When you buy frozen veggies the ONLY ingredients listed on the label should be vegetables. No butter, oil, cream, sauce, or dressing of any type. You can season them at home. After looking back on your food logs, another thing to consider looking at swapping out is all the white bread/toast. If you’re going to to doing carbs, focus on starchy veggies - sweet potatoes, peas, legumes (beans), potatoes and/or corn. If you feel it needs to be grain-based, then try oats and/or quinoa. These little…

Decimation Food Log

This is a carb - so not a super high-quality protein source. Your best bets for protein are lean meats (not sausages or high fat burgers), eggs/egg whites, and if your MUST protein powders. Shoot for roughly 6-7 ounces (180-210 gram weight) of lean meat protein at each of your three meals and that’ll put you right around 125-145 grams of HIGH QUALITY protein per day without counting protein from plant/vegetable and/or carb sources. Keep it simple!!

Decimation Food Log

Nice job hitting your protein goal! Keep it up. If you’re really trying to optimize nutrients - focus on the veggies and lean proteins for this. Fruit is okay, but when trying to lose weight and balance blood sugar, sticking with lower sugar choices like the berries, is going to be better than bananas every day of the week and twice on Sunday. I would also suggest to limiting fruit to 2 servings per day in favor of veggies. Keep making daily small changes/improvements. You’ll get there!!

Decimation Food Log

[Screenshot_20221130-204252_Facebook] I’m just gonna leave this here.

@decimation Maybe start by reviewing those and then let me know if you have any questions!

[decimation]

Thanks for the replies guys and girls. No i regained the weight. My dad had a stroke on my wedding day, he has recovered now. But i stopped dieting or eating well.
I shop quite well for the most part .
I am significantly fitter due to the new job. But my weight has remained between 118-120kg.
I have achieved my strength goal with the 100 gold itta haoying powertwister too. So I am focusing on the gym and a better diet.

Food today.

4.00 am breakfast cheese on toast
8.30am pasta chicken and bacon
1.30pm cheese on toast two slices of wholemeal bread

need to buy new protein shake.

Also I have changed to mostly decaf coffee . Sleep could be better as my wife gets home late 3 days per week.

I bought some standard plates in the Argos UK sale. So I can work out in my back garden during the summer. I have an adjustable 40kg and 30kg plus handle weight.

I will do zombie squats tomorrow, as the wife is in work plus lighter deadlifts double overhand. I will probably chuck in some overhead dumbbell pressing too.

evening meal…I cooked for my wife and I.

6 chicken goujons plus frozen veg mix…healthy ones. brocolli, cauliflower sweet peas.
I have a small amount of egg white which is still in date …might drink some later.

weight at 20.38 118.2 kg Saturday

several cups of coffee including one coffee with caffeine.
diet no calories root beer

[QuadQueen]

@decimation

Food today.

4.00 am breakfast cheese on toast
8.30am pasta chicken and bacon
1.30pm cheese on toast two slices of wholemeal bread

My suggestions here:

1. Drop or significantly reduce the bread and pasta. Replace with non-starchy veggies.
2. Trade the cheese in for a lean protein source.
3. Lose the bacon and instead have additional chicken.

[decimation]

Breakfast
ham and frozen veggie mix

possibly 139 cals per slice about 4 slices

560 cal around

weighed this morning on different scales . think it was 117 kg

wife has scratched eye taking out contact lense.so skipped gym unti tomorrow.

back garden workout
dumbbell single arm pressed , curls and tricep extensions.
22kg X 15l 32kg r X 13 mini on presses
1x40kg right arm. not fully recovered. can do 7 X 40 kg r in gym.
17kg on curls form not great on later reps
tricep extensions 17 kg not bad
3 sets of 10

zombie squats and deadlift tomorrow

large pink lady apple roughly 80 cal

rice veggie mix 183 cal plus 6 chicken goujons
roughly 66 cal per goujon 4 goujons

small orange 45 cals
2 caffeine coffees . will have to watch this

1 protein shake at my mum’s no sugar low cal
200 cal . 100 cals per 25 g with this brand.

evening meal 2 slices of ham as snack before dinner
3 chicken drumsticks and large plate of frozen veggies. I couldn’t eat all the veggies so put it into microwave for tomorrow.
In barbecue sauce 200 cals per piece roughly.
mistake here but should bo ok today

been eating Aldi no calories mints a few times per day too.

around 1600 plus the veg. not too bad
feel full

no calories Coke
protein shake 220 cals bought furosity

very low cal orange zero from Tesco

[decimation]

Breakfast 6 am

ham 150 cals
small plate frozen veg mix

2 coffeees
AM WORKOUT
dumbbell cleans - 30kgs X5 plus warm up
38 kg fail 6 times a few were close lots of rest too
32kg 1 clean 3 push presses

Zombie squats paused in hole up 75kg
lots of sets from 40 to 80 in 5kg increments
bit knackered today.

high pulls from rack
55kg used women’s bar
X3
65 X 3
75x 3
85 X3
95 X 2
100 X 3
105 X 3
110 X 3
115x3
125X 2

First time doing high pulls for over a year.
upper back will be sore tomorrow.
Treadmill X 15 mins

The women’s bar is much easier to grip but very sharp on the hands. Noticed I was leaning forward a bit in high pulls.
Used hook grip up 110 kg. Then straps.
Hopefully these will go back up in the coming weeks.

Constructive Feedback welcome

chicken slices cheap
small apricot
golden delicious apple

Greg’s tandoori chicken sandwich large
roughly 450 cals .

2 slices of bread gluten-free seeded bread plus chicken slices107 cals per slice. oouch.

protein shake 240 cal furosity.

around 1600 cals so far. Will stick to this.

8,435 steps plus the 15 mins on treadmill. Above 9,000 steps. Close enough for now.
1 more slice of bread.

too much bread again today.

no obvious junk food though.

wife made mashed potato and cheese pie so gad a bit
had a glass of wine the night before too.

I didn’t eat in the break in work.

[decimation]

breakfast 2 slices brown bread 106 cal plus chicken slices.

3 coffees
sugar free mint

lunch 13.15
4 corn cakes 28;cal each with mature cheddar cheese

protein shake around cal with water

got my walking in through work. At least 10,000 steps.

3 barbecue chicken drumsticks with a plate of frozen mix vegetables

600 cals plus the veggies

[decimation]

Wednesday sleep.not good 6 hours

BREAKFAST 2 SLICES OF BREAD BROWN 106 CALS EACH WITH CHEESE THINLY SLICED

DECAF COFFEE WITH MILK

2 coffees in work

13.30 pm lunch

small potato , tin of tuna plus small amount of light garlic mayo.
large bowl of vegetables ( same mix)
tuna was 109 cal drained
potato around 105 cal

about 300 cals for lunch

so roughly 600 without drinks before 3 pm.

Very low calorie protein shake

coffee with milk

Got the steps in at work and goo, lifting and carrying parcels and bags.

chicken nuggets with large plate of frozen mix vegetables

30 mins workout
overhead dumbbell presses
and some curls at the end.

I am very fatigued. But I’m always looking for the perfect time to train and it never really comes apart from off days.

22kg on left up to 16 32kg on right up to 14 reps.
plus 42kg X 2 on right without cleans. I used both arms.
some long tests and also shorter rests.
22kg is a bit too light. I used 27kg for 6 reps at the end of the workout .
will get a new barbell soon. last one was stolen

222 caltinned salmon
374 rice
plus large bowl of vegetables

around 600 cal

berries , protein shake and oatmeal for desert

[T3hPwnisher]

Are you still looking for feedback on nutrition?

[decimation]

any help is appreciated thanks

[T3hPwnisher]

Noted. In that sense, I saw you write this

@decimation

too much bread again today.

And then, the next 2 days, you started each day with bread.

@QuadQueen also advised this

@QuadQueen

Trade the cheese in for a lean protein source

And since she’s said that, every single day has included cheese.

I feel like you’d do yourself many favors by not buying bread or cheese, so that you wouldn’t eat it. You’re eating VERY few calories, and the calories you’re eating are fairly nutrient void. If nothing else, they’re very protein void. For someone that prioritizes strength, during a period of losing weight, protein is about the most precious thing to consume.

[s.gentz]

@T3hPwnisher

And since she’s said that, every single day has included cheese.

I feel like you’d do yourself many favors by not buying bread or cheese, so that you wouldn’t eat it. You’re eating VERY few calories, and the calories you’re eating are fairly nutrient void. If nothing else, they’re very protein void. For someone that prioritizes strength, during a period of losing weight, protein is about the most precious thing to consume.

@decimation
Agree here. I think maybe you need to list out a bunch of foods you like and we need to help you develop a shopping list for you so that you have the proper ingredients in your home.
How does the rest of your family eat?

[decimation]

Your input is very much appreciated. My wife is going to the butcher tomorrow.

I live with my wife now. She eats terribly.
I like most things. I have a barley intolerance though. I am always ill after it. The blood test was negative for gluten intolerance though.

I get paid on Friday so I can shop then.I do like berries and eggs .

I have had chicken the last few days.
I had some success with 1600 calories during my last diet.
if I don’t drop fairly low, I don’t lose weight .

I want to lead by example, so we can eat well together.

[decimation]

I bought bread and the cheese is convenient.
I need to eat quickly when I go out in the morning. I use a 15 minute window for breakfast.
I should probably prepare the night before though. I have to buy protein shake too . I’m using my mother’s at the moment.

[T3hPwnisher]

@decimation

I bought bread and the cheese is convenient.

Convenient food is why most of the civilized world is currently experiencing an obesity epidemic. The cornerstone of convenient food is that it is low protein. That allows it to be cheap.

Hard boiled eggs would be a very simple and convenient food to eat in the morning, and would contain a solid amount of protein and some great fat sources, and would most likely keep you satiated. Meat can also be consumed at that time too.

This is the first thing you’re eating. It is going to fuel you for the day. It’s NOT the time to make compromises.

EDIT: I will even go so far as to say that, if you MUST consume cheese, I’d at least go for cottage cheese.

[s.gentz]

@decimation

I live with my wife now. She eats terribly.

This is going to be a hinderance to your goals.

@decimation

I have a barley intolerance though

Millions of things to eat that don’t contain barley.

@decimation

I had some success with 1600 calories during my last diet.
if I don’t drop fairly low, I don’t lose weight .

No offense but there is no way you need to drop even close to 1600 cals to lose weight unless you have a medical condition.
Has your thyroud been checked?

@decimation

I want to lead by example, so we can eat well together.

This is a great plan if you can get her on board.

Here is an example of what i can eat to maintain my weight while doing 5 days a week weight training and 15 min/5 days a week easy treadmill cardio. It’s very simple and easy to prepare everything in advance. I spend maybe 2 hours on sundays prepping my meals and my wifes meals. Being consistent in your diet is going to be key.

Cals2315
Protien-250g/day
Carb-250g/day
Fat-35g/day
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz chicken breast/150g rice
Meal3- 5oz chicken breast/150g rice
Meal4- Post WO shake + 9g glutamine
Meal5- 1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt/30g oatmeal

I guarantee if you ate this and nothing more for a couple weeks fat would start to drop off and you would be able to maintain streangth training.