I will be back home soon. I have good food sources there.
The prob is you are guessing with regards to what you are consuming.
Do you have a food scale? Myfitnesspal app?
Very simple tools you can use to reinforce good habits.
Like was mentioned above, you need a lifestyle change.
You claim you want to lose weight and get better with your diet but you really donāt put forth a solid effort.
Make it a point to eat solid/consistently during the week and then if you stray a little on the weekend youāll be fine. The key will be holding it together during the week.
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I have Sundays and Mondays off from work.
It is sort of my weekend.
I see the point though. I will downloaf the free my fitness pal and get out the kitchen scales out.
I will probably make a curry with the chicken breast later. It is defrosted in the fridge.
I had 300 cals left . I didnāt count the coffees , so close to 2500.
thanks for the kitchen scales and my fitness pal recommendation
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chicken breast 326 cal
3/4 pa k of rice 300 cal
lunch 9.30
chicken tikka samosa 100g 270cal
12.49 pm
medical grade meal replacement 20 g protein 400 cal
white coffee while waiting for wife
tea 7 Oz chicken 326 cal plus 30 cal BBQ sauce
will eat evening meal after working out.
bit sore on second thought after warming up.
been walking around a lot today in addition to work.
Might do some light dynamic stretches
large banana
Lidl rump steak
with quinoa and wholegrains
added plate of vegetables
and some berries
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This is better. Keep this up for a week and then we move to the next step and breakdown your daily macros.
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breakfast
tinned mackerel korma
plate of vegetables 100
cup of coffee 100
sugar free mint
greek yoghurt 59 X 5 - 295
egg noodles and Chinese chicken
2 1/2 slices medium sliced sourdough bread 138 cals each
with soft light cheese spread lidl
295 cal yoghurt
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At this point, Iām going to have to assume you bought more bread and cheese.
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itās healthier bread and itās low cal spreadable cheese.
I have nearly cut it out. Itās my wifeās bread. I donāt buy any antlymore.
What is preventing you from completely cutting it out?
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Then why are you eating it?
You need to build healthy habits. Eating toast and processed cheese spread for a meal is not good.
Remember when I mentioned you should keep your eating on track all week and then maybe on the weekend have an off plan meal or a treat you like.
I would like to see you succeed here but you canāt seem to mange one day of truly good eating. This seems to be a pattern. You donāt post for a while and then make a post saying you need to get your diet in check. People try to steer you in the right direction but you donāt seem to want to put in the effort to help yourself.
Donāt take this as me being a dick to you as itās not meant to be. Itās just what Iām observing.
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How are your cooking skills? How much time do you have to spend on cooking (preparation, cooking, and cleanup)?
I noticed a lot of your meals are āchicken nuggetsā, āsausagesā, āchicken tikka samosaā, āchinese chickenā, ātinned mackerelā, ātinned sardinesā.
Do you need some quick-to-make, low-effort, healthy recipes and cooking techniques? Maybe some ideas of things you can take to work?
You may also benefit from adding a protein shake or two to your day. Thereās a number of studies showing that getting ātoo much proteinā can kind of magically help with weight loss.
This is probably a good reason to stop eating as much bread. Rice and potatoes (which I see you do eat) are better options.
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I will address these issues. Thanks for the input. Rome was not built in a day I suppose. the tinned food worked well when I was cutting before.
Workout
warmed up 14 kg , 20kg
double dumbbell shoulder presses
32x 6 34 X 5 32 x7 30 X5
chalk will arrive Friday should make things easier. they banned liquid chalk
40kg dumbbells jump squats X 3 . Bit hard but could just about grip it.
4 min rests.
Zombie squats
up in mall increments to 75 kg failed rep too
85 X 1 with straps tired from work plus squats should probably come first.
utilised 3 seconds and 5 second pauses at bottom of the squat.
wore a slippery style t-shirt which didnāt help.
High pulls to chest girlās bar 15kg
greens , yellows , blues, while adding 5 kg stopped at 105 kg .
knackered .
90 mins in the gym total
30 mins presses, 30 mins squat , 30 mins high pulls.
low fat low sugar yoghurt 300 cal
Weighed roughly 116 kg .I might be lighter in the morning.
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yes that would be very kind. I am going to exhaust my tinned supplies first though. This is mostly mackerel in sauce.
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Thursday breakfast 338 cal
aiming for 2500 cal
4 slices of ham 26 cal each 104 cal
Lidl spicy mexican rice 168 X 2 238 cal
has lots of peppers
gym before work
quick bicep curls light DBs
10 think 14 kgs X 10
ez bar 15 kg 20 kg 25kg 35 kg X10 last set X 7
reverse hypers with bw 20, 30, 20 about 2 mins in-between sets.
I may go before work for filler work ,easy stuff as work car park pick up point is a stoneās throw from the gym. Testing how long it takes today.
very tired .
will sleep when I go home. stayed longer last night than intended.
large banana 120 cal after gym
lunch - tinned Mackerel in korma sauce 276
mexican rice packet 238 cal
lunch 400 cal
large banana 120 cal.
I know I am too fond of bananas
yoghurt 300 cals
chicken curry planned for later
wife shopping so went to the gym. back is a bit sore from yesterday.
catching db, warming up, kB bottom up presses with 20 kg . failed higher ones. used a few machines and finished with bench pressing.
100 kg X 5 fairly close grip 115 kg X1
hit on way down so stopped there.
not bad as not bench pressed much this year and extreme fatigue. need to sleep better.
Triceps are much stronger now from all the overhead dumbbell pressing.
pot of cottage cheese 33g protein243 cal
small orange
someone suggested it as alternative to cheese. it tastes horrible lol.
chicken curry with paste 309g 500 calcal
large microwaved potato 300
large plate of vegetables 100 cal
used harissa paste
24g protein per 100g
will save 300 g for breakfast tomorrowā¦missus didnāt want it, too spicy for her.
well 150 ISH g protein plus vegetable protein content.
will try to use my fitness pal again tomorrow
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Letās make sure your getting your protien in. Lets try for 180g protien!!
So far iām seeing 18g from the ham , 20g or so in the fish and 16g in the rice between the two packets
Thatās 54g protien so far(216cals)
Youāve got about 128g carbs (512cals)
About 23g fats (207cals)
Total so far today 935 cals but itās more than 50% carbs.
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I will have some protein shakes. Should eat more than one tin of fish?
The fish is good but has a fair amount of fat in it which adds a lot of cals
Protien= 4cals per gram
Carbs= 4cals per gram
Fats= 9 cals per gram
If you like eating higher fats you need to bring your carbs way down. Donāt worry about that now though. Just try to hit protien/calorie goals consistently. Once we can get some good habits built then we can explore other changes. Quality foods is the focus.
Shakes are also fine if you like them just watch the added sugars. Some powders are full of sugars and crap.
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thanks . the protein shake is with sweeteners due to diabetes. My blood sugar is close to normal though. Diabetes is in remission.
To be honest Iām struggling to eat that much rice. So I could easily eat less carbs.
If you followed a lower carb/higher fat diet diet your day would look something like this for 2500cals.
Protien- 180g(720 cals)
Carbs-150g carbs(600cals)
Fat- 131g(1180 cals)
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This is good to hear!!
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