WEIGHT 113.5.5 KG ON MY SCALES
UPON Rising. 250.225lb
17 stone 12
BREAKFAST
3 poached eggs
9
9.30 am
bench press
55x 20
100x8,5,6 ,5
mostly 3 mins rest
lower back a bit sore from yesterday
a few attempts at a horizontal style chinup. I’m gradually cheating less. just nipped a tiny bit at the top to get over the bar.
it is amazing how difference just 10lb can make .
40 mins treadmill . A bit quicker than last time.
it’s my wedding anniversary today. I’m going out for a meal. I’m having a mixed grill and salad.
subway chicken tikka salad under 300 calories.ni had two portions of chicken. It’s expensive too.
ended up eating a harvester
chicken skewer with peri peri sauce and golden rice .
with diet coke
about 800 cal all in
had a few mouthful tiny spoons of her I’ve cream.
then some ricotta cheese on corn cake later
plus one diet coke and whiskey.
bit under calories for day. not a good but expected.
Will start afresh tomorrow with protein waffle and no calorie syrup
Defensive is probably appropriate - I’m wondering how you can spend 7 years on this site asking questions and reading for information and be only 14 lbs away from your starting weight, if I’m understanding this correctly.
I’ve lost 12 lbs in 5.5 months without particularly suffering, as a woman nearly 20 years older than you and weighing 100 lbs less than you do, which means it’s much more difficult for me to drop weight. @throwawayfitness has lost approximately that in two weeks!
Well, I suppose in not implementing all of the excellent advice you have been given over these 7 years, though I do applaud the recent move away from packaged/tinned food and the 40 minutes on the treadmill.
Thanks for your interest in my log.I am hoping to make up for that this time around.But I’m naturally quite lazy and easygoing. I have diabetes and high blood pressure. So I do fear cardio and pushing myself a bit too.
I have been advised by sgentz to do a 2500 cal diet . My maintenance is approximately 3000 cal or perhaps more when I’m working and gyming .
So the loss is a bit a slower, a pound or two a week. But it is sustainable without me feeling hungry. In fact I struggle to eat all the calories sometimes. I would like more rapid loss but I’m happy I’m losing at all . The first stage is to improve my eating habits and see what I lose first. It is only when I stall that extra measures or larger calorie restriction is to used.
I suppose life has got in the way a few times. But mostly I have given up too easily. The last time around about 18 months ago I lost 10 kg using a 1600 calorie restriction against the advice of most the people here. Unfortunately I gained it back due to stress eating due family illness. He has made a full recovery fortunately.
I have control of the kitchen mostly now. So it makes things a bit easier. I am still trying to convince my wife to eat well. I am hoping to lead by example.
I have dropped to 17 stone few times outside of the forum. Although I was 165 lb is at 16. I’m quite short but I wasn’t fat then. I have been a little overweight since 18 when I stopped playing sport
I did used to read a lot of the training articles esp. Thibeaudea but I admit I never really enjoyed reading about nutrition. I like training but not dieting but I am gradually starting to like the foods I’m eating. Plus learning how to cook.
I used to like Bulgarian training style and training everyday and would consume a lot of calories. My training was heavily influenced by Tsatsouline and OL weightlifting. Not the best body composition purpose I guess
I am holding my strength so far too. In fact I have hit a few rep records without training the lifts so I’m happy with that .
80kg X 2 in the overhead press
and
200 X 8 trap bar deadlift.
I am very fearful of attempting heavy Zercher squatting again.
I think focusing on food choices is probably the most important part of all of this.
And the better you can cook, the more food choices you have. More control + more options is always a good thing.
I think there are times that focusing on calories and macronutrient intake matters, but if you get the right foods in place, you may naturally gravitate toward a lower bodyweight. People tend to overeat less nutritious foods because the body is craving nutrition. Improve the foods, and you may not feel like eating as much of it.
If you do go this route, I would suggest reading the label of the protein powder before you buy it. As you’ve observed: many of the products you’re purchasing are advertised as “high protein” but are ALSO “high sugar”. Cheap protein powders tend to be full of filler junk, to include heavy metals.
I could do with making some of my own protein bars too.
If it’s made of quality stuff, this isn’t a terrible idea, but I’ll remind you of your own quote
I think this is a FANTASTIC rallying cry you’ve come up with. My own is “when in doubt: steak and eggs”. But this is something you should ask yourself constantly when making nutritional decisions. “What’s wrong with steak and vegetables?” And if there’s nothing wrong with them: let’s eat that!
it appears to be high quality protein. low sugar .
I will take a picture of the ingredients.
I cannot afford to eat steak everyday, as much as I would like to.
I got it in Aldi (supermarket) but it was fairly expensive.
Think about these sentence appearing so close together.
And consider how frequently you mention getting takeaway, food that’s out and about, treats, etc. If you were to prioritize your funding toward steak and away from these products, I feel like you’d be much closer to accomplishing having steak every day. But, if not steak, perhaps some other form of high quality animal protein.
The way I judge protien powder is this:
The protien content per scoop size needs to be over 75%
So your scoop size is 25g and contains 16.6g protien. That about 66% protien and 44% other stuff.
I use dynamize protien which is 32g scoop with 25g protien. That works out to about 78% protien per scoop.
I feel like, the more this is what’s in the fridge and freezer and the less yogurt and cheese, the better. I also like to have not much stuff in the pantry. “A pantry is a closet full of dead food”, to quote Mark Bell.
