I am thinking of taking a vegetable supplement like athletic greens but a gluten free one , as I have a barley allergy.
Keep in mind intensity when you approach that. Zone 2 cardio relies on fat as a fuel source, but higher intensities rely on sugar as a fuel source. You donāt want to get into the master wheel of burning sugars, crashing, craving sugars and eating them to replenish the sugar you burnt off: you want to use fat as a fuel.
And even then, cardio is like the final 10% of fat loss.
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about 120-130 hear rate then. Cheers
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Do it. Thereās nothing nutritional to help you with your goals or recovery, and if you donāt want it anyway, get rid of it.
Willpower and sacrifice need to be worked out also to get stronger.
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Thursday 18 July
bw upon rising 110.5 kg
MEAL 1
CHICKEN BREAST 153 G
252 cal
HALF PACKET EGG FRIED RICE.
176 cal
CREATINE MONOHYDRATE WITH WATER FLAVOURED.
protein shake 113 dal
2 bananas
252 cal
yoghurt 252 cal
40g protein
chicken wrap 500 cal
blueberries 125g full punnet
71 calories
banana 126 cal
1616 cals so far
chicken breast fillet forgot to measure less than 11 Oz.
and half a packet of rice
10 mins on stationary bike at my mumās.
Took all meds and supplements
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Seems like weight is coming down nicely. How is your steangth?
Many thanks for all your help and encouragement.
I strained my shoulder. But it is healing up nicely.
My strength is good ATM . I hit 273 kg in the trap bar high handles last week.
I got. near miss on 210 kg in barbell deadlift but I was quite fatigued. Work and cardio before it.
My bench press was at 130kg. It will be a bit higher when I return.
I am bit fatigued from work . it is the busiest season.
I would like the weight to come off faster.But I am pleased it is falling. I have reduced my calories a bit some days to 2000 ISH . Other days it has been a bit higher than 2500.
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I went to the butcherās and got 7 cuts of sirloin steak (1.5 kg ) one for every day of the week.
I bought a big gammon joint too .
I am going to try and eat more of the fish I bough too.
itās difficult to make it to the gym this week.
itās a six day week and odd hours. 5 - 1 . itās only 8 hours but I am not used to getting up 3.30 to get the 4.30 work bus.
I end up not sleeping enough and then having to sleep during the day.
I need a bit more time off for my shoulder. Work is probably enough of a training stimulus though.
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Friday 19 july
weight 110.8 kg
had two slices of bread
steak and rice golden vegetable rice
chicken and bacon pasta 500 cal
banana
4 pieces of Warburtons bread 220 cals
and a protein shake OpNut
gym
bench press
bar , 60 , 100 X 9 110 X 6 tiny bit of help nervous spotter 100 X 6
70 X 10 narrower grip
the 100 X 9 felt a bit easier was fairly sure I could not get rep 10
probably would have got 110 X 6 but not great reps . one even bounced off the chest.
but not bad for 4 1/2 hours sleep
last meal
steak and rice with peppers and sweetcorn
steak is around 214 g per cut. 1.5kg for 7 cuts.
I ate two again today though . Damn. I will have to get some more.
all my meds and supplements taken
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Re the lead article today i.e. the hormonal profile taking a beating in elite figure athletes. Would it be the same for everyone on a big deficit.
What about a 500 or 1000 cal deficit?
I have read that bariatric patient can normalise testosterone levels, as the weight loss is so quick .
Obese patients get smaller gains in testosterone, as they lose weight. Would getting to an optimal weight normalise test levels , on small deficit.
I am going to consult a doctor soon but does anyone here have experience or expertise with the process. Any input would be greatly, appreciated
I want avoid the Trt route if at all possible.
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Thanks for the input Throwaway. Do you have much higher test levels after losing a lot of body fat? How much improvement is realistic for me .
Mine was quite low but I was slightly over 120kg maybe 125kg
You are starting to look good now btw.
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I didnāt catch that one sorry . Iām going to assume it was a good increase though.
Iām starting to feel as if I can move easier after just 10kg.
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Saturday 20th July
bw 110.10kg
gone down a little. Hope to break into 109 kg soon.
Breakfast
Steak and golden rice half a packet.
curry in a naan 440 cal
banana
chicken wrap bough 500 cal
5 Warburtons bread and peanut butter.
Craving sugar a little.
But avoided all the goodies they handed out in work again.
steak and an apple
protein shake - took all meds and supplements.
Considering taking ashwaganda too
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Where have your daily macros/cals been at?
around 2000 cal. But I should track more closely.
Weight has gone up slightly.
to 110.7 from 110.1.
it went up by over a kilo after eating.
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bw 110.7 kg
breakfast 1.00 am.
chicken fillet
4 slices of Warburton bread with margarine 220
1 protein bar bought low sugar
( obviously a poor choice)
punnet of blueberries
I just read somewhere that blueberries are good against inflammation.
vegetable samosa
chicken samosa
not a great day
ate 3 cheese on wraps
chicken goujons on beans
at my motherās. obviously itās not too bad but not the best either.
Fell asleep for a good few hours after work. Was completely knackered.
I went to the gym but left after failing 132.5 kg bench press. The warm up felt laboured despite hitting 9 reps on 100kg
I might try ok will try a trap bar or bar deadlift tomorrow. Might do 280 kg.
high protein yoghurt and a banana
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Oh my goodness please NEVER eat margarine.
Already I am not a big fan of all fhe bread and cheesd spreads and such, but one can argue SOME goodness in that.
Margarine was originally used to lubricate machineguns, then industrial types realized that, as an oil, you could feed it to humans for cheap.
There is no room for that stuff in any diet, but especially not a fat loss diet
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just came here to say the same thing . . margarine is not food, by any stretch
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Bw 111.1.5kg
breakfast
4 Warburtons bread
11oz chicken with peri peri sauce
creatine 5g
hit 281kg in trap bar deadlift high Handles
will upload video
cooked gammon, small potatoes and mushy peas
protein bar 215 cal
not that hungry today.
Iām happy Iām gaining strength but I think I am consuming too many calories. it could be the sauces Iām using.
Iām eating relatively clean at least but that it is not good enough.
took all meds and supplements with a protein shake.
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You also started taking creatine which will draw a little water in.
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