My fat loss journal
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My fat loss journal - 2/13/2007 7:53:38 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Started my new workout and dieting plan about a week back.
Current
Age: 18
Height: 6'0 (1.85m)
Weight: 164lbs
BF: 16.0%
Goal : 10%BF. I wanna lose damn flabby stomach and gain muscle mass.
My diet and workouts used to be horrible. I used to overtrain and eat wrongly. Until i checked out discussbodybuilding.com and met a great person in Danmirage whose been taking much time to teach me and guide me through my plans. =D
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RE: My fat loss journal - 2/13/2007 8:11:52 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Meal Plan: Six Meals A Day
Meal 1: 5 Egg whites
1 Egg yolk
1 tbsp flaxseed oil
Broccoli(250g)/Celery/Carrots
Oatmeal
I'm not clear if broccoli actually has protein but if it does then this is what my meal 1 consist of:
31.3g protein / 42g carbs / 19g fat
Meal 2-5: Fish(Tuna/Salmon/Cod) - about 85g of either one
Broccoli(250g)&carrots or eggplant/Cauliflower
Kidney Beans/Potato/Sweet potato/Brown rice/Rice
I get fats for this meal from the fish that i eat.
30g protein / 50g carbs / 12g fat
Meal 6: Salad with a lean protein
Oatmeal
15g protein / 30g carbs / 8g fat
Using the spreadsheet to calculate, my recommended intake is 2900 calories and 160g of protein.
My calorie intake is currently 2400-2500 calories.
166g protein(27%), 280g carbs(45.5%), 75g fat(27%)
The reason why i don't include whey protein in this diet plan is because i'll be going to melbourne for a month holiday and i won't be taking whey protein with me.
Will be posting on my workout plan with some pics soon!
(in reply to saternal)
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RE: My fat loss journal - 2/13/2007 8:41:42 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
Status: offline
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quote:
ORIGINAL: danmirage
Nice job!
I second that!
Now all you need to do saternal is post what workout your following and what you've done thus far ... keep it coming  !
_____________________________
My Journal
(in reply to danmirage)
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RE: My fat loss journal - 2/13/2007 3:55:14 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Here's my workout plan:
Currently i'm following the T-B-T training programme by chad waterbury from T-nation. Its now my 2nd week of the programme and i'm undergoing antagonist training. The 1st week was great i felt really worn out. Most days i just sat down the whole day cause my muscles sore. From the workouts in the 1st week my quads and hams felt really sore from doing squats and other exercises. Believe or not it was the first time i did squats! My triceps and back were sore as well.
As for week 2, i don't feel any soreness anymore which suggest that my muscles prolly adapt real fast. But who knows its just day 2 workout today i might get torn at the gym =D. Will be back later to post more stuff and some pics.
(in reply to XtremeSki2001)
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RE: My fat loss journal - 2/13/2007 9:52:09 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Thanks for clearing up those worries =D
Today's workout was quite good. However i've noticed that on some exercises for instance my inclined bench when i did my weight today i couldnt reach 8 reps for sets 2 and 3(failed at 6th for both). Some people might say i should decrease the weight but when i decrease the weight it becomes much easier to lift and i won't feel much strain at all >This is kinda strange.
Nevertheless I rotated the exercises and started with triceps this time instead of chest and i could lift heavier for triceps which was good. Did a warmup of 5 minutes on the bike and a cool-down of 5 minutes on the treadmill. Also did 2 abs exercise (superset style). The workout lasted close to an hour. Also i couldn't eat within an hour of my workout because my sister wanted to stay in the gym for a longer time and i did some casual swimming to get some tan =D.
I'm wondering if the warmup and cooldown has to be taken into account as part of the time i take in my workout?
Feel kinda tired now from the workout. Gonna rest abit before my next meal! Gotta love eating six meals a day =D
Can't wait to take my BF on friday! its been a month since i last checked  .
Workout plan on Friday: Antagonist
Declined DB press / Pull-down with pronated grip
Full BB squat / front db raises
db military press / bb bicep curls
Since i started with biceps last week i'll start with something different like full BB squat. Can't wait to get started on this exercise. Going to the gym has never been more exciting since i started this programme! Cant wait to see results!!!
< Message edited by saternal -- 2/13/2007 10:11:07 PM >
(in reply to danmirage)
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RE: My fat loss journal - 2/14/2007 3:21:11 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Damn it no wonder i as if the weights were much heavier...
I've been miscalculating the time i spend and gym since i count the warm-up and cool-downs. Nevertheless isn't much of a problem since its under 40 minutes =D
Just woke up from my sleep. Feels good to have rested gonna take my 3rd meal soon(can't wait) i feel hungry! And i'm gonna try roasting eggplant and green peppers. Heard it taste great!
Darn i didn't count my calories properly today and alrdy into my 4th meal i've eating 254g carbs. Mayb i might overeat on carbs today.
< Message edited by saternal -- 2/14/2007 3:27:31 AM >
(in reply to danmirage)
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RE: My fat loss journal - 2/14/2007 6:52:38 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Some photos i just took today. Sorry if it ain't very clear the handphone's camera sucks !
 Attachment (1)
(in reply to saternal)
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RE: My fat loss journal - 2/14/2007 6:54:47 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Side
Attachment (1)
(in reply to saternal)
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RE: My fat loss journal - 2/14/2007 7:00:46 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Back
Attachment (1)
(in reply to saternal)
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RE: My fat loss journal - 2/14/2007 7:13:20 AM
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saternal
Posts: 442
Joined: 10/19/2006
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STUPID TUMMY GO TO HELL!!!
Attachment (1)
(in reply to saternal)
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RE: My fat loss journal - 2/14/2007 10:28:01 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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You have a good foundation and its not too out of control!
In April or may the photos will be different.
How about legs!?
OK...when you look at yourself in the side image...there is a piece of postural work to do.
You want to practice standing upright more.
Shoulders (roll them up and then back and down)
Chest (Chest out and a little up)
Stomach (squeeze your stomach and tighten it as if you were going to do a crunch...but keep the good posture)
You want to do this before every exercise as well to put the muscles in the right locations for optimal joint/muscle relationships.
Your transversus abdominus looks relaxed. This is a natural corset-like muscle that is deep and we can not see it...but it holds everything in.
Can you use a stability ball to do crunches?
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to saternal)
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RE: My fat loss journal - 2/14/2007 11:51:54 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Hmm sorry which area is the transversus? I've got this stupid habit of slouching and hunching my back when i walk or sit down
I tried doing crunches on the ball before but i haven't done it in ages!
< Message edited by saternal -- 2/14/2007 11:58:03 AM >
(in reply to danmirage)
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RE: My fat loss journal - 2/14/2007 12:23:03 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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I'll take another photo of my stomach when theres more light =D
(in reply to danmirage)
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RE: My fat loss journal - 2/14/2007 9:12:59 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Hey dan was wondering how a leg shot should be taken?
Heres a photo of the food portion i usually have: yummmmmm
Attachment (1)
< Message edited by saternal -- 2/15/2007 5:38:57 AM >
(in reply to danmirage)
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RE: My fat loss journal - 2/15/2007 5:42:11 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Woke up late again today. BAD BAD! I started to feel soreness in my hams everytime it got stretched. My lower-back was slightly sore as well. Somehow i love the feeling =D. Feel quite heated up. everytime i touch my tummy its as if its on fire =D.
I Can't wait to pack for my melbourne trip in a few days' time
(in reply to saternal)
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