My fat loss journal

Ended up having a bad diet today, ate far too much protein and too little carbs. ~2300 Calories

Went shopping for the meat pieces for the outing. Had 2 pieces (6oz) of beef lean to eat after marinating. Tasted good but i guess its considered another cheat meal dang!

How is that a cheat meal? How is it a meal though...
 

Dan is sealing meat before putting it in the oven considered unhealthy and not good for fat loss?

What do you mean when you say sealing?

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It was a cheat meal cause i added all sorts of stuff (chilli sauce, a1 sauce, red wine, salt & pepper, sesame oil) to the steaks to marinate =(. Wanted to test if the marination was done well.

What do you mean when you say sealing?

Browning the meat in a pan without oil before putting it in the oven so the blood doesn't come out and cause the meat to dry up. I love medium rare =D.

Hey Dan what do you think if i brought a can of oatmeal and some sashimi and carrots to the chalet and ate it all day long until the bbq day. That way it make a full meal and i don't have to eat those chinese noodles with all sorts of fatty stuff in it.

Marinade doesn not a cheat meal make..jsut consider the additional sugars, etc.
 
I always bring meals I will enjoy...sounds good to me.

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So if i use abit of salt and pepper every now and then to go with my lean proteins is it ok? I limit anything sugary because it hinders my fat loss and muscle gain

Thats fine.

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How about browning of the meat. The heat in the pan is quite high i think.

Went to the gym today to get my 15 rep maxes down. Based on those, i've come out with this 2 weeks plan.

Mon (Day1)

Squat 2x15x63lbs

Leg Curl 2x15x54lbs

Bench (Slight incline using DB) 2x15x41lbs

Delts (Lateral Raise) 2x15x5lbs? my max here is only a miserable 11lbs and 11-25=-14 lol

Shrugs 2x15x52lbs

Bis(Conc.Curls) 2x15x ? my max here again is a miserable 22lbs so i dunno what to start with

Tricep push-down - This one didn't show the weight clearly but it had a mark 90 on it so i'll start with 2x15x40

Calves 2x15x85lbs

Seated Rows 2x15x65lbs

Wednesday (Day 2)

Same exercises but with additional 5 lbs. Changing Squat to 2x15x175lb leg press.
Theres no dipping bar in my gym so i dunno what to sub bench inclined with. Can i just sub it with a flat bench?
No chin up bars as well =S.

Friday (Day 3)

This is the part i dun get. The Changed exercises have a difference of 40lbs now while the other normal ones performed every training session all increase by 5lbs only.

Had a light game of basketball today. Didn't feel much energetic. mayb cause i ate before that. Ate about 80g of carb on that meal to make up for the 'lower' amounts in other meals. Is that ok? or is that considered overeating.

Ate 2250 calories, short of 14g of carbs. Ate too much protein as usual dang! 43% carbs , 36% protein and 21% fat. I think my fat intake is too low. I'll see this coming saturday's new measurements =D. I think i ate too much broccolis today. All 6 meals had 1 whole broccoli and now my fart smells of freaking gasoline.

Choose exercises
1 + 1 alternate per bodypart
Get 15 RM
Choose amount to increase by each of 6 workouts that makes sense.
That can be 1 pound or 5 pounds or 10 pounds or 15 pounds...

Use the best compound movements possible.
There is a calculator on page 1 of HST that does all the work for you.
I show an A and a B movement for some. 
You use the reps for the week you are on and choose the movement.
 
Remember you can also use these:
 
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.
Single-Joint Exercises
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.

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HST Calculator

[image]local://7022/0B664D81529C4B0F94915F8CBD85FB74.jpg[/image]

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well it won't let me post the image of the HST calculator... but here is what I had on it for week 1 and 2.  I made these maxes up estimaing from what you had...
 
You do the exercise and weight/reps for that day for that exercise!
 
A Squat  Max=100 increase=5 75/80/85/90/95/100
B Leg Press Max=200 increase=10 150/160/170/180/190/200
A  Leg Curl Max=75 increase=5 50/55/60/65/70/75
B  StiffLeg DL  Max=75 increase=5 50/55/60/65/70/75
A Bench Inc.  MAX=75 increase=5 50/55/60/65/70/75
B Bench Decline MAX=95 increase=5 70/75/80/85/90/95/
A Shrug MAX=80 increase=5
B Deadlift MAX=100 increase=5
Bent Row MAX=100 increase=5
Triceps Extension MAX=70 increase=5
Barball Curl  Max=35 increase=2 25/27/29/31/33/35
A Shoulder Press MAX=50 increase=2
B Rear Delt MAX=15 increase=1
Standing Calf MAX=115 increase=5
Weighted Crunches MAX=75 increase=5

Get it?

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A movements can be performed on Day 1 , 3 , 5?
B movements can be performed on Day 2, 4, 6 ?

e.g if i do a 75lb squat on day 1 , i do a 85 on day 3 and then 100 on day 5?

How many exercises are performed each session? is it up to us?

And is it me or is http://www.nal.usda.gov/fnic/foodcomp/search/ not working?

Use the layout given on the HST pages.
 
Exercise 1
A Squat  Max=100 increase=5 75/80/85/90/95/100
B Leg Press Max=200 increase=10 150/160/170/180/190/200
Exercise 2
A  Leg Curl Max=75 increase=5 50/55/60/65/70/75
B  StiffLeg DL  Max=75 increase=5 50/55/60/65/70/75
Exercise 3
A Bench Inc.  MAX=75 increase=5 50/55/60/65/70/75
B Bench Decline MAX=95 increase=5 70/75/80/85/90/95/
Exercise 4
A Shrug MAX=80 increase=5
B Deadlift MAX=100 increase=5
Exercise 5
Bent Row MAX=100 increase=5
Exercise 6
Triceps Extension MAX=70 increase=5
Exercise 7
Barball Curl  Max=35 increase=2 25/27/29/31/33/35
Exercise 8
A Shoulder Press MAX=50 increase=2
B Rear Delt MAX=15 increase=1
Exercise 9
Standing Calf MAX=115 increase=5
Exercise 10
Weighted Crunches MAX=75 increase=5
 
You train Monday/Wednesday/Friday with other days off (unless you are needing to later increase carido frequency)
 

A movements can be performed on Day 1 , 3 , 5?
B movements can be performed on Day 2, 4, 6 ?

Yea, thats variety

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Food Database worked for me.
 

e.g if i do a 75lb squat on day 1 , i do a 85 on day 3 and then 100 on day 5

95 on day 5
100 on day 6 or 200 pound leg press....gotta count better

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Ok i Get it! When School reopens my training hours will be shifted into the PM .

Is it a myth that eating fatty food before sports is ok? How about after?
I've also noticed that my fat intake in the morning, coming mainly from flaxseed oil and egg yolks is higher (17g) compared to the other meals i have (6-10g) is this ok? And sometimes my Carb intake for a meal is higher then normal is that considered overeating?