RE: My fat loss journal
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RE: My fat loss journal - 5/14/2007 12:54:05 AM
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saternal
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By the way dan, when can i start increasing protien intake? i love meat 
(in reply to saternal)
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RE: My fat loss journal - 5/14/2007 8:02:11 AM
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saternal
Posts: 442
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How about the whey dan  . The link above theres no natural.
I used the spreadsheet earlier on today and it said recommended intake of protein 172g. Keyed in 13% bf is that right
?
(in reply to danmirage)
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RE: My fat loss journal - 5/14/2007 4:14:42 PM
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saternal
Posts: 442
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quote:
Only use that when you are starting out!! Not in the middle of a program!
Keep protein intake level while you are at this point in your cut.
ok.
quote:
I would not use any of those. I would wait until I could find a healthy product.
Is there anything i can replace the pre and post workout whey with while i try to get the natural whey? cause my current whey is about to finish in 1 workout day =/
(in reply to danmirage)
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RE: My fat loss journal - 5/15/2007 2:53:20 AM
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saternal
Posts: 442
Joined: 10/19/2006
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quote:
Remember, there shoudl be a week of deconditioning between to give things a chance to rest!
Its been 5 1/2 weeks on HST already and 2 1/2 weeks more it'll be 8 weeks. Was wondering if i could go 10 weeks altogether and then take a break 1-2 weeks and plan out my bulk before starting my new bulking journal and programme. - got millions of questions and things to sort out for bulking =/.
I really lose my lower tummy by the 10th week  though....i really dunno if that's possible in 4 1/2 weeks time.
Maybe i should be stop having cheat meals or should i start doing more cardio?
Also Dan how come when i sit down / bend the fat from my body seems so much more then when i stand up? its like it spills everywhere makes me look real fat.
quote:
Yup! Can you get non fat powdered milk in bulk? THat is what we used in the old days!
I'll try the supermarkets they might have these products. The supplement websites don't have them.
< Message edited by saternal -- 5/15/2007 7:17:58 AM >
(in reply to danmirage)
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RE: My fat loss journal - 5/15/2007 6:17:07 AM
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saternal
Posts: 442
Joined: 10/19/2006
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The Non-Fat milk powder i got at home contains this: Skimmed Milk, Calcium, Fructose, Magnesium, Vitamin E, A, D3, K1, Zinc, Folate and permitted flavouring. Is this ok?
Serving Size - 25g
Protein - 8.3g
TL Fat - 0.2g
Sat - 0.1g
Carbohydrate - 12.6g
Dietery Fiber - 0.6g
Sodium 100mg
Calcium 500mg
Phosphorus 210mg
Magnesium 55mg
Iron 2.3mg
Zinc 1.9mg
Among other stuff.
(in reply to saternal)
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RE: My fat loss journal - 5/16/2007 5:03:31 AM
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saternal
Posts: 442
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Finished 2nd Meal at 3:00 P.M.
Whey Protein - 18g @ 4:00 P.M.
Day 5 Workout of 5 Reps
Workout Felt good today. But i dunno if i'm lifting heavy enough.
Legs:
Leg Press 2x5x295lbs
Leg Ext. 2x5x115lbs
Back & L-Back:
Barbell Upright rows 2x5x5kg per side
Deadlift 2x5x25kg per side
Supinated Pulldowns 1x5x120lbs
Chest:
Inclined Dumbell Press 2x5x17.5kg per side
Flat DB press 1x5x20kg per side
Shoulders:
Overhead Machine Press 1x5x100lbs
Seated Smith Machine Press 2x5x12.5kg
Traps:
Shrugs 1x5x22.5kg
Triceps:
Seated Machine Ext. 2x5x80lbs
Biceps:
Hammer Curls 2x5x12.5kg
Abs:
Side Bends 1x5x22.5kg
Sitted crunches
Calfs:
Rucking Calf Raises 2x5x37.5kg
Did a 4 minute warmup on the Bike. Weightlifting lasted 50 minutes.
Another difficult HIIT session on the stationery bike today.I started off running on the treadmill at first but something went wrong and i decided to do bike. I notice that running makes me sweat more. Gonna do more HIIT on the running now.
Preworkout - Protein Shake
During Workout - BCAA
Postworkout - Protein Shake & 1 Orange
I feel like i'm gonna burst out from my diet and go on a rampage.
(in reply to saternal)
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RE: My fat loss journal - 5/16/2007 11:33:41 AM
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danmirage
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quote:
The Non-Fat milk powder i got at home contains this: Skimmed Milk, Calcium, Fructose, Magnesium, Vitamin E, A, D3, K1, Zinc, Folate and permitted flavouring. Is this ok?
You prefereably want powdered milk WITHOUT any sugars...such as fructose.
You should only be using this with pre and post workout nutrition so I am not worried about the milk sugars.
quote:
Another difficult HIIT session on the stationery bike today.I started off running on the treadmill at first but something went wrong and i decided to do bike. I notice that running makes me sweat more. Gonna do more HIIT on the running now.
Yes, biking is the lease strenuous type of training as there is NO eccentric loading.
quote:
I feel like i'm gonna burst out from my diet and go on a rampage.
Dave it for a SINGLE cheat day each week.
Focus on your goal!
Just drink more water when you feel like that..and breath deep.
quote:
But i dunno if i'm lifting heavy enough.
This is not a strength contest. The goal is to follow the directions! If this is the max day, then you should be near failure on the last rep.
_____________________________
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 - 5/16/2007 11:46:51 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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quote:
You prefereably want powdered milk WITHOUT any sugars...such as fructose.
Will it hurt my goals if i do take the powdered milk at home since i already have an opened tin that my Dad has.
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Yes, biking is the lease strenuous type of training as there is NO eccentric loading.
Does it mean i burn less? if so i should have done more running. Damn for being lazy.
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Dave it for a SINGLE cheat day each week.
Focus on your goal!
Trying my best =D
quote:
This is not a strength contest. The goal is to follow the directions! If this is the max day, then you should be near failure on the last rep.
What i meant was i was afraid i didn't select proper weights =/.
Also, Dan i just woke up in the middle of the night to catch a game of soccer. i know this ain't good but its a final match and i've gotta watch it . Is there any food i should take at this time ? - 3:00 a.m. My stomach is feeling very hungry.
< Message edited by saternal -- 5/16/2007 12:36:53 PM >
(in reply to danmirage)
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RE: My fat loss journal - 5/16/2007 5:10:52 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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the serving is 8.3g of protein so should i still take 1g/lb of bodyweight? about 2 1/4 servings...so about 18g protein and 30g carb pre and post is that still ok? i never used to take carbs pre workout..it was just the 1 meal an hour or 2 b4.
(in reply to danmirage)
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RE: My fat loss journal - 5/16/2007 5:58:03 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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It is not ideal for fat loss but great for muscle gains...
As long as your overall protein intake does not go down but you dip your total carbs...you should be good.
Note, your cravings increase with your caloric and carb drop. Cravings are neurotransmitters that are telling you that you are getting less carb adn fewer calories than you burn...which you want. When you have cravings, and drink water and breath deeply..you are now likely tapping into fat stores for energy!
Let me share a sequence from a very good trainer of champion fitness competitors:
Baseline
30% protein, 50% carbs, 20% fat Adjust ratios to accelerate fat loss:
40% protein, 40% carbs, 20% fat Finally, maximize fat loss:
50% protein, 20-30% carbs, 20-30% fats This is the general guideline. You see the pattern? Note that protein amount does not necessarily increase all that much. Calories may be dropping slightly and carbs are dropping.
_____________________________
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 - 5/16/2007 7:31:35 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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quote:
It is not ideal for fat loss but great for muscle gains...
As long as your overall protein intake does not go down but you dip your total carbs...you should be good.
Ok so when i start taking that milk powder , should i adjust my meal plan for next week to be lower in carbs with same amount protein and fat?
If i dip my carbs, my non - workout days will result in me eating much less carbs so i dunno if i should dip it. As for now my non-workout days are less carbs then workout days because i consume an orange post workout.
quote:
Note, your cravings increase with your caloric and carb drop.
No wonder i'm getting cravings like a pig man. Can't stop thinking about the packet of nuts , milk , loaf of bread and ben and jerry's icecream in the fridge. This is prolly the msot important period where i really gotta control myself as best as i can right?
quote:
This is the general guideline. You see the pattern? Note that protein amount does not necessarily increase all that much. Calories may be dropping slightly and carbs are dropping.
Yup yup. How low can calories be dropped though? i heard its not good to be on negative calories for too long. I think my maintaineance was 2400. Now daily intake at 2000 thats prolly why i lost weight last week.
According to fitday i'm now at 36/32/31 c/p/f. But if i do my own calculation, i'm at 41/30/29 c/p/f. Meaning am i around the top-mid level of that progress plan?
Maybe i should extend my fat loss date?
On another note, my own personal computer just went boonkas on me the other day and it can't work no more. All my data on my diet and pics i took 2 months ago are gone now  . Fortuunuately i had this journal to record my meals and stuff though.
(in reply to danmirage)
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