see ya thanks
Wednesday
meal 1 1/2 cartoon egg whites 250g
2 slices of Warburton wholemeal meal bread 55 cal each (110 cal)
riccota cheese spread on toast 2 helpings 29 g
2 whole eggs.
copying the s. gentz template
it was not too hard to eat circa 5.30 am
will hit gym now
bench pres 60 X10
100 X 7 laboured sluggish
60 X10 quit
Treadmill 60 mins 200. Al burned according to treadmill not accounting for my weight.
3.9 km walked.
I will build up intensity gradually.
I couldnât bring myself to squat today. I have work tomorrow. I am going to get a fixed workout schedule.
MEAL 2
protein waffle with 3 eggs and one scoop protein
(will calculate later)
cup of blueberries. or thereabouts I will use a cup next time
apple .
I went back to bed . I feel a lot better now . Maybe hit gym again with aim of squatting
Took some measurements with a measuring tape.
Waist 50.5 inches
Neck 18 inches inflexed
upper arm 16.5 inches
lower arm 13.75 inches
hips 44 inches
Ideally I would like a thinner neck too re possible sleep apnea and snoring a lot.
I think my waist was 52 before. So it is consistent with losing 7-10 lb.
I am going to start following a programme soon rather than winging it.
I will probably still try to go as much cardio , as I can.
I need to go to the butcherâs Saturday.
2 corn cakes 4 slices of corned beef.
been busy today
cooking minced beef
vegetables
rice 400 cal
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Thursday 20 July
Breakfast
meal 1
same as yesterday with addition of one red onion.
it was easier to eat in . I did leave a tiny bit of it.
Itâs very difficult to eat. I suppose I will get used to it though.
so 1/2 c egg whites 250g 2 wholemeal bread sliced 110 cal with ricotta cheese.
cup of coffee 3.30 a.m.
weight 114.8.5 kg
I am thinking of cutting calories a little more, as weight staying same or slightly increasing.
9.26 am chicken tikka samosa 300 cal protein 11.3g
3 red meal
rice 400 cal
peas 100 cal
3 little sausages 300 cals per sausage
1400 cals for this meal
meal at my motherâs after work.
Wife is moaning that she has no eggs to eat lol.
1 protein shake with water 100 cal
2nd protein shake with water 100 cal
about 2300 cal with coffees 2500 cal
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Iâm not confident that you are accurately tracking. Reading through you log entries i have 0 idea of your cals and only a rough guess of your protien intake.
Are you actually tracking all this stuff in an app or just jotting it down here as you eat it? If you give me a date almost any time in the last 5-6 years i could tell you to the gram what i ate.
You just stated yesterday that you think you lost 7-10lbs?? Why would you cut cals if thatâs the case?
2 Likes
Oftentimes scale weight isnât linear. One of the most omitted bits of knowledge about fat loss is that sometimes your body goes through complex processes and the scale will not always tell you the truth. Sometimes it can be a couple of weeks before the scale reflects back the truth at you.
I think this is especially important for long-term cutters because I so often hear about a âplateauâ happening and then see cardio increased or calories dropped to an unsustainable level purely because the scale hasnât been predictable for a couple of weeks. If youâre a larger guy itâs even more unpredictable.
There have been times my weight hasnât changed or even goes up a 1lb over the course of 2-3 weeks only for a âwooshâ effect to happen and I drop 3-4lbs all in one day. If somethings been working sometimes you just need to trust the process and be patient. There are simply too many factors at play to expect this to be a simple line on a chart continuously going down every few days.
Thanks guys. I will try to eat the same things and track the calories more accurately. I did try using the app yesterday but forgot to weigh. the minced meat.
I have stayed about the same this week.I think my weight might fluctuate a bit. Plus I have been using different scales. Last time I weighted every day .
I am definitely thinner . Family and work colleagues have told me Iâm thinner too.
I like sgentzâs meal 1 for breakfast
and a protein pancake and mixed berries for a second meal. I could make a batch of these.
I will get some more chicken breasts or thighs this Saturday.
apple golden delicious
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So then why would you drop cals? Stay the course but work on being more diligent with your tracking.
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Friday 21 Jun
1.15 am
spoonfuls of minced meat directly from bowl with cup of coffee
got up late today .I will eat meal 1 later
apple pink lady
meal 1 egg white plus 2 eggs dash of milk
wholemeal toast 110 cal and ricotta cheese.
meal 0 Chicken samosa ( this wonât be a staple meal).
268 g of minced meat 800 cals plus 338 cals of rice.
I didnât eat well today. I was out shopping a lot of the day or in work.
l
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Do you have any idea of your cals today cause looking at this i donât.
This is not 110cals. The toast only is 110 at 2 slices if your eating the Warburton.
What is this? The cal count is about an x-large egg.
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itâs for two slices of Warburtons yes.
I will work out the exact calories later. I am shopping now.
The 71 cals was for a white COFFEE.
it should be similar to your meal 1.
No way to tell as you donât list any macros or even all of the cals.
This should all be done the night before or in the morning while you eat breakfast.
I feel like we are going backwards here. We still havenât had a day where all foods/cals/protien are listed in a manner than can be understood/analyzed. I hope for your sake you are accurately tracking this on MFP but i kind of feel like prob not.
Itâs too difficult to try and decipher what you are posting. None of us on here mind helping you reach your goals but if it takes too much effort to try to figure stuff out it becomes too much of a chore.
Here is the food portion of my log from yesterday. Can you do yours the same so we can see what is going on?
6/20/2024
Weight 223.6 lbs.
Food-2741Cals/327c/235p/55f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4- 4.8oz chicken thigh/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice no fat cheese/100g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Sorry guys. Firstly ,I would like to say I very much appreciate the feedback and advice.
I have changed my habits . I no longer crave bad food. Now I have to get the amounts just right.
I am planning for 500 cals per meal. I will have to make Sur I weigh the rice too.
I have determined meal 1 and 2 daily now .
meal 1 omelette with bread and cottage cheese.
meal 2 protein waffle two eggs with mixed berries.
I am going to be eating chicken thighs and rice from tomorrow when I go to the butcher . I have put an order in for bags of chicken thighs for the freezer.
So that will be my meal 3.
I am not sure I want to eat that for every meal .
I have bought Lidl frozen salmon , so thatâs probably my meal 4 with rice and vegetables.
Meal 5 not sure yet perhaps mixed beans by themselves.
I have bought lots of fruit too.
I am aiming to get 500 cals per meal with any shortfall filled with fruit.
I have used mfp. But I have not planned all the meals yet. I have not eaten any bad foods though.
I did a lot walking in work .
I did a quick 30 min Session in the gym of overhead pressing 50, 60, 60, 6 reps 70kg x2
Stupidly did a double and then a triple on 80 kg too. The triple was PB.
bench press 100kg X 5 was tired quite then .
I looked in Holland And Barrett at the protein powder you mentioned. I will get it next time . itâs about 30 I think for around kg . 30 servings.
I bought some more magnesium citrate to go with my zinc .
I still cannot convince my wife to ear well. She thinks my diet is too expensive too.
S.Gentz are you in the UK. I was surprised you knew it was Warburtons bread.
2 Likes
When you factor in the money you will save on insulin, as your diabetes gets under better control, and late life medical costs, as you will significantly reduce your all cause mortality by getting your weight and blood pressure under control, your old diet was FAR more expensive.
I am curious, as a diabetic, what led to your decision to fill in all remaining calories with fruit, vs a less sugary option. Not a critique: just a curiosity.
I applaud the decision to eat cottage cheese, if youâre going to eat any sort of cheese. Cheese and dairy can quite literally be addicting due to casomorphines, and I can understand in breaking the shackles of that addiction. Cottage cheese is a nutritional powerhouse, ideally when not mixed with junky fillers.
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My diabetes is in remission.My blood sugar is under control according to hb1ac test.
i do like fruit a lot. I stick to apples mainly now though. I did get some bananas today though.
Fortunately we donât pay for medicine directly in Wales.
I donât take any medication for diabetes. I did previously,I took Metformin.
I agree my new diet re cost.
Iâm in the USA but you mentioned the brand a few days ago and I looked it up to see the macros. Itâs not a bad choice at all.
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SATURDAY 22ND JUNE .
TOTAL PROTEIN PLANNED 152.76g
2111 cal without fruit
Found it hard to sleep yesterday
meal 1 first today PROTEIN PANCAKE
I will calculate all the ingredients this afternoon.
but 2 eggs dash of milk , one scoop of protein powder and 80 g blueberries ( weighed).
36 cal for the blueberries.
PROTEIN 16.6 scoop
6.2g for egg
6.2g for egg
= 29g of protein
2 eggs 160 cals
protein 72 cal
blueberries 36 cal
238 calories for the meal
plus a coffee decaf Nescafé with milk
17 cals according to Google
collecting my meat order today.
5kg of chicken thighs
meal 2 chicken thighs and rice
close to 226 g /8oz 233g .
rice 130g weighed.
used a little harissa paste too. very low cal
The chicken thighs were delicious. it tasted like a bought curry with the paste.
401 cals for 8 Oz very marginally over.
rice 130g . 168 cal for half a packet.
harissa paste
28 cals 2 tea spoons 5g per tea spoon.
597 cals for meal 2 plus a coffee with dash of milk.
PROTEIN MEAL 2 total 54g
903 cals so far
planned meal 3 â 2 eggs 250ml of egg whites two chicks.[quote=âdecimation, post:683, topic:232368, full:trueâ]
SATURDAY 22ND JUNE .
TOTAL PROTEIN PLANNED 152.76g
2111 cal without fruit
Found it hard to sleep yesterday
meal 1 first today PROTEIN PANCAKE
I will calculate all the ingredients this afternoon.
but 2 eggs dash of milk , one scoop of protein powder and 80 g blueberries ( weighed).
36 cal for the blueberries.
PROTEIN 16.6 scoop
6.2g for egg
6.2g for egg
= 29g of protein
2 eggs 160 cals
protein 72 cal
blueberries 36 cal
238 calories for the meal
plus a coffee decaf Nescafé with milk
17 cals according to Google
collecting my meat order today.
5kg of chicken thighs
meal 2 chicken thighs and rice
close to 226 g /8oz 233g .
rice 130g weighed.
used a little harissa paste too. very low cal
The chicken thighs were delicious. it tasted like a bought curry with the paste.
401 cals for 8 Oz very marginally over.
rice 130g . 168 cal for half a packet.
harissa paste
28 cals 2 tea spoons 5g per tea spoon.
597 cals for meal 2 plus a coffee with dash of milk.
PROTEIN MEAL 2 total 54g
903 cals so far
Blockquote
planned meal 3 â 2 eggs 250ml of egg whites two chicks.
55 cal 22 pieces of Warburtons bread.
Small amount of cottage cheese spread on bread.
48 cal per 100g egg whites so 2.5 X 48 = 120 cal
plus two eggs 160 calories
2 bread 110 cals.
390 cals
plus serving a cottage cheese
Blockquote
protein 2 eggs 12g
egg white 250 g so per 100 g 10.9
10.9 X 2.5
39.25 g total protein
meal 4 Salmon fillet
per 89 g serving 118 cal
protein 19g.
rice 130g( half a packet)
168 cal
(286 cals) for meal 4
total protein 19g
planned meal 5
Tesco gluten free oats 390 cals for 100 g.
Aldi frozen mixed berries 70 cals for 140 g
460 cals plus mix 72 cal protein scoop .
532 cals.
protein 11.5 g
2043 cal plus 4 coffees with milk.
coffee 17 cals per coffee.
2043 plus 68 = 2111
one banana
one apple
will work out protein now
scoop Aldi protein 16.6 of protein
Took all meds and fish oil , vitamin d , zinc and magnesium.
[/quote]
55 cal 22 pieces of Warburtons bread.
Small amount of cottage cheese spread on bread.
48 cal per 100g egg whites so 2.5 X 48 = 120 cal
plus two eggs 160 calories
2 bread 110 cals.
390 cals
plus serving a cottage cheese
protein 2 eggs 12g
egg white 250 g so per 100 g 10.9
10.9 X 2.5
39.25 g total protein
meal 4 Salmon fillet
per 89 g serving 118 cal
protein 19g.
rice 130g( half a packet)
168 cal
(286 cals) for meal 4
total protein 19g
planned meal 5
Tesco gluten free oats 390 cals for 100 g.
Aldi frozen mixed berries 70 cals for 140 g
460 cals plus mix 72 cal protein scoop .
532 cals.
protein 11.5 g
2043 cal plus 4 coffees with milk.
coffee 17 cals per coffee.
2043 plus 68 = 2111
one banana
one apple
will work out protein now
scoop Aldi protein 16.6 of protein
Took all meds and fish oil , vitamin d , zinc and magnesium.
2 Likes
I have managed to eat 4 out of the 5 meals. Iâm really struggling to eat the last one .
The cooking is like a full time occupation . I think Iâm going to have to batch cook.
Perhaps I might increase the size of some the meals.
I was definitely eating too much rice before. it was a struggle to eat it.
1 Like
This is key to success! Always have a plan and the food you need to execute the plan ready to go.
When weight loss is your goal, you should never âstruggleâ to eat anything. If youâre full or donât want anymore, just stop. Itâs your bodyâs way of saying enough. Listen to the cue!
5 Likes
Sunday 23 June
coffee
small banana
MEAL 1 PROTEIN PANCAKE SAME AS YESTERDAY.
AM workout
Bench 60 X 12 60x 10 70 X 10 80 X 10
trap bar deadlift bar weighs 28 kg added 1 25 kg plates. so 0.5 kg over.
70x 5
110 X 5
150 X 5
230 X 1
230 X 2
200 X 9 PB effort had to be very high. took a minute to recover breath fully . hams and glutes on fire.
few lighter curls DBs 8,10, 12,14 all X10 each arm 30 s rest
nectarine.
Working on house today , so likely no cardio.
10.30 Meal 2 230g of chicken thigh. 130 g rice or half the packet.
small banana
230kg X 2
meal 2 left over chicken from previous meal 100g and half a packet of rice.
apple red gala
meal 3 ---- salmon fillet and half a bag of rice.
meal 4 omelette egg whites 1/2 cartoon, plus 2 eggs plus
2 bread slices with cottage cheese
plus a very small amount of cheddar cheese on the omelette.
I doubt I will eat the 5th meal
maybe a protein shake
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I feel like you might profit from resetting your hips between each rep when going for those low rep max attempts. Iâm mostly talking theory here⊠but you lost a ton of stability on that second rep and pretty much all of your explosiveness on the failed third rep.
It depends a lot on your goals, and if youâre going for max weights which it looks like you are then I think this could improve your lift. Youâll find youâll be able to take a much bigger breath/get a better brace this way which will help stability whilst also solidifying the rest of your form. Simply raise your butt slightly, prepare your brace and get right back into position like you did on your first rep. Some people might disagree, but I really feel that especially with your gut you could be making it harder than it needs to be - which is fine - IF THATâS THE GOAL.
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