yes
today 244lbs.
79lbs to go.
one year 6.5lbs per month
eight months 10lbs per month
six months 13lbs per month
you can easily reach that goal in one year with minimal effort.
with a bit of effort, you can reach that goal in six months.
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so just over 3lb per week about 1.5 kg.
Could be doable. I think I would need to go to 2000.cals though.
I donāt think I have lost this week.
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I recall that you had similar ambitions for your wedding.
Do you have any lessons learned from that experience that youāll apply to this one moving forward?
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Monday 15 July 110.6 bw.
122g chicken fillet 201 cals ( different to my butcherās fillets) from supermarket.
half a packet of mexican rice with peri peri sauce.
176 cal
banana
cheese sandwich. not the best choice
banana
steak
GYM 13.00 PM
Treadmill 4.3 km walk in 60 mins. various speeds harder than yesterday. But feels easier.
2 bananas and a protein shake.
packet of egg fried rice
3 pieces of Warburtons bread with peanut butter
last meal of night
steak with small amount of sauce
going to have cut back on the bananas . itās one of my favourite foods .
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Yes . This is not a short term fix though.
Not to drop the calories below 2000 cal .
Eat proper nutritious food like chicken, steak and eggs, fish . Plan and buy the foods necessary to be successful. Batch cook and defrost foods the night before or 24 hours before.
Manage stress
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I saw the doctor. He said my arm is improving daily. So just take paracetamol and nothing stronger.
He also cleared me to take creatine monohydrate.
So I will take 5g per day.
Unfortunately I have to rest from upper body training for at least a week . I need to do so due to work commitments anyway.
I took 5g of creatine . the box recommends 10g daily . Any thoughts or advice on this. I have not had time to research it yet?
happy cake day
? not sure how that got there lol.
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today is the day you joined the forum in 2007
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wow that 17 years ago. I joined when rosstraining forum ended. I have been training off and on for a long time.
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Tuesday 16 July
bw 111.3.5 kg
gone up slightly. could be creatine or I ate slightly more.
meal 1
protein shake 133 cal
steak plus full packet of peri peri rice
400 cal
nectarine
chicken and bacon pasta mix from vending
machine 500 cal
protein shake optimum nutrition 133 cal
thatās all the steak gone already.
chicken Breast 11 Oz 515
half packet of egg fried rice
5 pieces of Warburtons bread with peanut butter unsweetened.
275 cal plus pb cals
last big meal of today.
protein shake optimum nutrition
lost another inch off my waist from 50 to 49
took all supplements and meds added turmeric with black pepper pills.
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Iām reminded of a great quote from Dan John: āIf you decide youāre going to do the āapple a day dietā, and on Sunday you buy 3 apples for the week, you arenāt setting yourself up for successā
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I bought 6 steaks . I got greedy,had two on two days . But yeah point taken.
I will get him to cut 7 pieces this Saturday.
I am going to have to track a bit closer too. I am finding the weighing scales useful.
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Going to start tracking sleep every day.
slept from 3-6 on settee.
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Wednesday 17 July
01.45 am
111.1.5 kg
Breakfast
took creatine
skyr yoghurt 243 cal
protein 39.6 g
sugar 15g
two Warburton bread with pb
I didnāt realise quite how calorific the peanut butter is.
95 cal for 15 g tablespoon
protein 4.3 g per 15 g serving
110 cal plus 190 cal probably a bit less but still
protein shake 24 g 113 cal
had low sugar in work
chicken tikka wrap 460 cal
sandwich 403 cal
egg fried rice half a packet
2 sliced Warburtons bread with cottage cheese
protein shake
I refused all the goodies in work apart from the sandwiches And flavoured water.
There was a free ice cream van and flapjack and crisps. Not missing at all. Was a little tempted by the ice-cream.
late afternoon gym with wife
treadmill 2 min slow 4 km / h
1 min fast intervals to 25 mins
went as quick 11 km/h
5 mins bike.
Iām going to start adding more interval training.
Deadlift DOH triples to 150 kg womenās bar
narrowly failed 155kg
155 X 1 mixed grip
180 X 1 very quickly 6-7 rpm
200 about an 8 rpm moved well missed second rep .
210 bad form got to near lockout
tried straps could not budge it again. Using strains feels unnatural.
I am fairly tired peak season in work. plus the z
cardio intervals before ,not altogether dissatisfied.
I think if I can pull 200 X5 ,I could do 240 kg again
last meal 2 packs of couscous and feta cheese
744 calories.
another mistake. but need a bit of variety.
will skip the chicken and have it for breakfast
looking like 2800 . but I did the gym and extra hours in work.
Need to go my game though.
Took all supplements and meds.
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I think this is one of the biggest PRs/victories of the log. Outstanding work dude.
Yeah: thereās pretty much no room for it in a fat loss diet. Keep in mind: it was originally invented as a means to provide protein and calories to burn victims. Any food that is specifically engineered to get young/dying/sick people to grow is the opposite of what you want when trying to go in reverse. Same way that dairy tends to be a poor choice: the function of dairy in nature is to make mammals fatter, and itās VERY good at that.
Pretty much a good policy is look at foods kids eat and DONāT eat them. We specifically give growing children calorie dense food because they tend to be picky eaters with small appetites and we need to mainline in as much calories as possible to facilitate their growth, so their food is DENSE. Mac and Cheese, Peanut Butter and Jelly Sandwiches (and really, sandwiches in general are a VERY dense food), breakfast cereals, processed meats, etc.
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Thanks Punisher.
I am starting to feel a bit smug lol about food at work and also the supermarket.
I will cut out peanut butter gradually, might keep it for protein bars with strict measurements .
I am taking food to work tomorrow. Banana and some fruit and a protein shake
I am thinking of giving my alcohol away too. I no longer want it.
It would nice to hit double bw in the deadlift again.I donāt think I am too far off 220kg.
I want good relative strength,as I lose weight.
1.5 X bw would be nice too at 100kg bw. I donāt think I can get beyond 150kg easily and be press at 100kg.
I am not a big heavy lifter , so I think I should give up the pretence of being a larger person.
I want good relative strength. I am not sure how this will look at 75-80 kg though.
I suppose I am getting ahead myself again but want to challenge myself.
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Losing 35kg is going to be enough of a challenge. Dan John puts it great: āThe goal is to keep the goal the goalā
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Just saw a great post by DrIdz about cardio being proven to burn visceral fat outside of a calorie deficit too. I canāt find the video. When I do I will post it.
I am definitely going to up my cardio.