This is an overblown fear for a natural trainee. Don’t try to artificially reduce the weight your body loses: you’re eating protein and engaging in weight training. THAT will keep you from losing muscle. You have a good amount of weight to lose: your body is going to lose it quickly at first and then slowly after that. It’s much the same when you GAIN weight from a starting point of low bodyweight: the gains will be quick at first and then slow down.
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I’ll echo what @T3hPwnisher is saying. Let your body do what it’s gonna do. You made a big dietary change. Things are gonna happen. Your lifts will tell you if there is something wrong. If you get two weeks of bad performances then we can readjust.
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And along with this, we have to consider that the STANDARDS are going to change as we change physically. The amount a 100kg lifter can lift will be different compared to a 90kg lifter. It’s why we have weight classes and coefficients. If we see the weights we’re lifting drop, we have to consider that in the context of our bodyweight. It may so happen that, even if the weights are dropping, we’re actually getting STRONGER< because the coefficient is improving.
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thanks guys that’s the plan re bw to eventually have good relative strength wrt bw.
mini bench press pb 130 kg on comeback
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Tuesday 9 July
breakfast
2 Warburtons bread 55 cal each
banana
protein shake
I didn’t feel like eating
chicken and bacon pasta 498 cal
16.5 g protein
two cheese and tomato sandwiches at my mum’s.
not the best I know.
3 chicken BBQ drumsticks and full packet of mexican rice
Optimum nutrition shake
made shake and cooked chicken for breakfast
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I didn’t feel like eating
chicken and bacon pasta 498 cal
two cheese and tomato sandwiches at my mum’s.
not the best I know.
I feel like you are observing the down range impacts of when you do not provide yourself with adequate and proper nutrition at the start of your day.
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You could be right there…I was really hungry when I got back from work. Food is going to have be prepared the night before.
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This is definitely another great rallying cry: it just needs to be abided by now.
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Wednesday 10 July
bw 110.8.5 a smidgen lighter after two days.
11 Oz chicken breast with half packet of rice .
71g protein
I couldn’t finish the chicken so left so until later. not much though.
protein shake
22g protein
curls up to 20 X 8 lots of sets got a pump lol
some hammer curls to finish off.
bw reverse hyper 2 sets of 30
bench 60 X 24 , 25
chin v poor rep.
lying ham string curls.
heavy set of 10 twice
heavy set of 6
I couldn’t stack machine,so progress can ve easily made.
leg press . hard machine by feel
set of 10 easy set of 10 hard.
will add sets weekly.don’r want doms
banana
3 egg omelette with some cheese
2 slices of bread 97 cal each
banana
protein shake 22 g protein
2 slices of bread Warburton’s with peanut butter unsweetened.
apple
orange
high protein yoghurt 250 cal 40g protein
17g sugar
fillet of salmon
half a packet of rice
took supplements and meds
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Nice day of training and eating today!
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Thursday 11 July
4 slices of Warburtons bread 220 cals
1 protein shake.
fall asleep on chair yesterday watching the European football championships. England in the final.
chicken bacon and pasta
500cal 50g protein
protein shake 133 cal
home 13.00pm
lunch
11 Oz chicken full packet of mexican rice
apple
nectarine
fell asleep 2.30-4.30
work was hard today. lots of walking cages first half.
even if I was walking at 2 mph , it would be 6 miles more likely 9 really. May put my phone in pocket to calculate the steps. Watch doesn’t register all of them as not swinging the arm all the time.
Second half is picking stage more loading parcels but lots of walking too.
I would guesstimate 12 miles for the day.
1200 calories
17 20pm
protein shake
pm work out
bench workout
bar X 12
60 X 12
100 X 9
110 5 pb comeback pb
100 X 7
100 X 5
curls up to 20kg X 8
fair amount of curls between 10 -20 kg
chinup 1 1/2 very good rep for one
kB bup 16 X 10 r 24 X 6 r 28 X 1 right 32 fail
l up to 10 kg for 10 big strength difference
hang from bar 40 count
plus kipping chin
few farmers walks and static hold
walk with 30s about 1 min
38 about 40 s in place
2 pieces of bread 99 cal each.
needed to make errand hungry after gym
same yoghurt as yesterday
breaded cod fillet and half packet of rice
small amount of garlic bread and sprinkling of cheese on the rice.
took all supplements and meds
fish oil 3 g , vitamin zinc and magnesium cylincate.
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Friday 12 July
bw 111.5.6
protein shake optimum nutrition
gluten free oatmeal 50g
with sugar free zero calories syrup
pasta same as yesterday
14.00
Got stuck in traffic jam … So went to my parents.
two pieces of bread 99 cal each
and a few thin slices of cheese.
another slice of bread.
fell asleep for 4 hours.
I’m feeling working out so much.
I had a bad upper back in work scanning parcels.
Will take it easy today. Perhaps some curls later.
protein shake op nu
11 Oz chicken , half packet of rice.
1 glass of wine Bordeaux
all meds and supplements taken
evening bw clothed 113kg. in shorts and a tshirt
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Saturday 13th July
111.2 kg bw stripped
upon rising
protein shake optimum nutrition
24 g protein 120 cal
11 Oz chicken
1/2 packet rice
Saw this - good discussion of nutrition and creatine. I follow them both on insta Dr Karan Raj
and Dr Mike israetel
gym 11.00 am ISH
600.5 LB TRAP BAR DEADLIFT LIGHTWEIGHT BABY
2.5kg plates on end .
trap bar deadlift
80 X10
130x 5,
180 X2
230 x1,
273kg all time PB
230 planned set of 5 managed 1
will go back to a workmanlike way of working out next session.
Missed a session really. Pretty stoked about the PB though.
I am wondering what I could do on a straight bar .
I have 240kg with straps before but about 8 tears ago.
Most I have done is about 210 last year.
I am using the cue bending over a bit more rather than straight up and down i.e. sink the ribs.
I deffo need the belt these days. I used to train beltless .
1 and 3/4 chinups
very good rep
lots of curls
no cardio.
Deadlift took a lot out of me.
Went to butchers
steak and half a packet of rice
2 bananas and a nectarine
protein shake
protein bar Aldi went shopping
219 cal 1.9g sugar roughly 20g protein.
I might have a go at making my own bars tonight with oatmeal, peanut butter , milk and protein shake.
last meal toast 4 slices of bread toasted
Warburton’s
and cottage cheese unflavoured.
I made the protein bars cooked I. the air fryer.
I was not very careful about amounts.
but 3 spoons unflavoured peanut butter , oats , almond milk .
I ate one bar . it’s fairly tasty.
Took all meds and supplements
5 Likes
congrats on your PB. well done.
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Sunday 14 July
bw 111.2 kg 4.30 stripped
MEAL 1
2 slices of delicious homemade protein bar from last night.
It set nicely overnight in the microwave.
MEAL 2
STEAK VEGETABLES AND A FULL PACKET OF MEXICAN RICE WITH PEPPERS
banana and coffee
gym.
arm is hurting.
walked on treadmill for 65 mins
combination of slow and a bit of fast walking.
meal 3 - finished
protein bars off. I will need to be careful here.
11oz chicken and half packet mexican rice.
with bramwell’s peri peri sauce. small amount. fairly low calorie.
Damn that medium sauce was hot .
protein shake
meal 4
two pieces of Warburtons bread 110 cal with cottage cheese
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That YT video of Israetel and Dr. Raj was great, thank you.
Yeah I thought so too.I follow both of them but watch Dr Karan Raj more. That may change though .
here’s another one Dr Idz debunks myths .
Ashwaganda supplementation increases testosterone production. I didn’t know that.
I may start using it.
he is on Instagram too
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I know I am getting ahead of myself but do you think I could drop to 75 kg or lesd
I’m 5"5 166cm but very heavily built broad shoulders etc , large hips.
I weighed this at about 16. Not fat but not very lean either. At 14 I weighed about 147 but fairly lean .Gaunt face etc.
I’m hoping to get rid of health conditions, diabetes , high blood pressure etc.
Obviously I would lose a load of strength but I guess it would be worth for the long term longevity.
I am targeting 6 months to a year in order to get a large part of the way there.
I’m also on the injured list. Think it is bicep tendonitis or rotator cuff tendonitis. Hurts when I raise or lower my arm.
Trying to see the doctor/ go tomorrow.