RE: My fat loss journal
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RE: My fat loss journal - 5/16/2007 11:16:19 PM
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saternal
Posts: 442
Joined: 10/19/2006
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quote:
If you are going to cheat, then the nuts are a far better cheat!!!
But i always end up finishing the whole packet when i start =/.
For now i'll just get rid of the orange post workout? since my milk powder has carbs?
(in reply to danmirage)
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RE: My fat loss journal - 5/17/2007 9:38:51 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Finished 4th Meal at 4:00 P.M.
Whey Protein - 18g @ 4:35 P.M.
Day 6, Last! Workout of 5 Reps
Workout felt very good today. Everything was difficult! but only squats were done to near failure. The problem with my gym is that the weights are a difference of 2.5kg. So when i Did db bench 20kg i felt i could have done much more however when it came to 22.5kg i couldn't do more then 1 =(!!!!!!!!
Legs:
Squats 2x5x27.5kg per side
Leg Curls 2x5x105lbs
Back & L-Back:
Seated Cable Rows 2x5x130lbs
Deadlift 2x5x27.5kg per side
Chest:
Declined Dumbell Press 2x5x20kg per side
Flat DB press 1x5x20kg per side
Shoulders:
Overhead Press 1x5x105lbs
Lateral Raise 2x5x10kg
Traps:
Shrugs 1x5x25kg per side
Triceps:
Skullcrushers 1x5x7.5kg (thought i could do 10 but coudln't =/)
Seated Tricep Ext. 1x5x85lbs
Biceps:
Ezy Bar Curls 1x5x10kg per side
Seated Machine Curls 1x5x85lbs
Abs:
Machine Crunches 2x5x130lbs
Calfs:
Rucking Calf Raises 2x5x40kg per side
Did a 4 minute warmup on the bike. Kept Workout to less then 50 minutes
Hiit today was very tough cause i did it on the treadmill. Felt great though!!!
Preworkout - Protein Shake (0.1g/lb)
During Workout - BCAA (1 TSP)
Postworkout - Protein Shake & 1 Orange (0.1g/lb whey & ~19g Carbs from orange)
I got good news! my sister in melb might be able to post over some Pure Whey! Will take some time though. Will be taking my milk powder in the mean time since today i just finished my whey  .
Can't wait for tomorrow measurements and cheat day!!
(in reply to danmirage)
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RE: My fat loss journal - 5/18/2007 5:50:59 AM
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saternal
Posts: 442
Joined: 10/19/2006
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My cravings seem to have gone yesterday. The only cravings i get is thoughts of food that i wanna eat. Is that considered cravings that my brain is getting due to the neurotransmitters?
(in reply to danmirage)
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RE: My fat loss journal - 5/19/2007 9:45:37 AM
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saternal
Posts: 442
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Cheating was on a different level today. This can't be good, my cravings cause me to eat so much junk today...from carl's jr double western bacon burger to 800g of steak and pancakes, baguettes, pork ribs....I gotta change something...
(in reply to saternal)
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RE: My fat loss journal - 5/19/2007 11:38:49 AM
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saternal
Posts: 442
Joined: 10/19/2006
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quote:
Note you still lost weight overall...that shows you are in a caloric DEFICIT of about 7000 calories for the week or 1000 calories a day...that is pretty drastic and explains the cravings and muscle loss.
Yah that's nasty. The other week was better though. Should i now introduce more calories from carbs back?
I guess i've not been honest to myself and strict enough. I succumbed to food so easily today it wasn't a joke. Thats real sad. I don't intend to take pills though, i believe i have the determination to do it. The only reason why i've started to slack this pass weeks on cheat days is cause i kind of have been cutting for so long on it appears to me in the mirror that nothing or minor things are happening. After So many months on A clean diet 24/6 ! I mean, even if its one day of cheating, it can't possibly affect the whole week can it? i do everything perfectly on non cheat days - enduring all the stares from my classmates is bad enough.
There's times when i felt like bodybuilding is just not for me and that i should just forget all about it. To be honest, i have been contemplating going keto and getting that low bf before bulking with 40/40/20. However i do believe that this diet now is healthier for my body and that it will work someday when i've mastered the art of losing fat. I also believe that no one has better information than you. But i feel like this is taking so long. I don't know what's the next step to take all the time. It just seems so complicated. for e.g. now since i've lost weight(muscle) , i dunno if i should eat more? or adjust my PWO? My MainT is 2400 if i'm not wrong. Now at 2000 it makes sense to be under it doesn't it?
quote:
When you switch to bulking, you can switch to cutting every 4 weeks and trim some of the fat until the crave starts and then switch back to the bulk again.
Bulking 4 weeks is enough?
My appetite is really weird. i get cravings even when i'm bursting. just like today. i was on the brink of suffocation after all that steak and yet i made myself some pancakes and ben and jerry's ice-cream.
Hence, i don't think this will work for me.
quote:
You can switch to a bulk TODAY...meaning swich to steady state cardio for 30 minutes 2-3x a week instead of HIIT, and angle your workout for a hypertrophy focus.
though i am better then i was a few months ago, in my opinion, i'm still a noob at cutting and i want to master it by getting my abs out. I kinda want to start from being ripped. or since i'm skinny fat, i'm afriad that bulking now will just make me look like a fat arse just like before. The reasons why i think this way is because i don't believe i'm lifting heavy enough to gain muscles(everyone tells me to lift heavy to gain). I havent figured out a good training routine for muscle building and i'm afraid all that bulking and not being anabolic will turn into fat and no muscle. And last of all, my stomach is still there.
(in reply to danmirage)
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RE: My fat loss journal - 5/19/2007 8:47:04 PM
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saternal
Posts: 442
Joined: 10/19/2006
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In the past when i just started out, i would always feel depressed after eating a cheat meal. Now, my cheat meals have reached level. 5/5 and while cheating i feel like gorging more. After that i would feel like i just wasted another 8 weeks. I feel its rewarding but then i overdo the rewarding because i feel that dieting so hardcore during the week ought to give myself a few good meals during the weekend - and yet i know this is wrong =/.
I know when i have eaten enough but i dunno when to stop. I think i've lost control of myself on weekends. i dun even want to start on what i had an hour after my normal breakfast today.
quote:
No, you do not have to lift HEAVY to gain muscle. just enough so that you can do 9-12 but not more...and sometimes 6-8 reps and sometimes 1-5...
When i lift the weights let say for the 5 reps max workout #6, i couldn't lift after the last rep is that what its about? some people say you should not be able to go another set but i feel i can sometimes.
(in reply to danmirage)
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RE: My fat loss journal - 5/20/2007 5:05:13 AM
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saternal
Posts: 442
Joined: 10/19/2006
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I keep thinking about going keto these pass few days and i think its been affecting the way i eat...hence the heavy eating 2 days in a row.
(in reply to saternal)
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RE: My fat loss journal - 5/20/2007 9:01:13 AM
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danmirage
Posts: 6300
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What is it that you think keto means or will do? How do you think it will be different?
Are you aware that most of the weight loss on a ketogenic diet is water and is gained back after te diet?
Have you been noticing that YOU ARE MAKING progress, yet you are still critical and looking for a fast easy solution...
HAve you thought about ways to stop being overly self critical so you can stop ultimately undermining your own goals?
The reason you feel the way you feel may have more to do with your mental outlook than how you really look or the way others really think about you or anything else.
Step 1? Write down your goals.
step 2? Realize that you are already doing a fantastic job and in great health. There is nothing wrong with your body and that you can stop being critical.
Step 3? Relax!
Step 4? You have been cutting long enough that your body is resistant. That is why the persistant cravings are happening. ITs time to bring the calories up OR eat intuitively for a week.
Just eat normal and train for a week.
Step 5...in a week decide if you want to be bigger or smaller. Bigger means a bulking approach. Smaller/leaner means a cutting approach.
Remember you had to TEACH your body how to do new skills. Results do not happen overnight. You are already losing 2 pounds a week. Losing faster is not healthy. To me you have been doing great. You ate for many months in a way that was healthy but did not support the overall goal...but you still made progress.
_____________________________
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 - 5/20/2007 3:54:16 PM
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saternal
Posts: 442
Joined: 10/19/2006
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My health on this diet has been exceptional. In the past i used to get migrains and fall sick so easily. But ever since coming back from melb, i've not fallen sick once and had migrain once. Thats a miracle in its own.
quote:
Step 5...in a week decide if you want to be bigger or smaller. Bigger means a bulking approach. Smaller/leaner means a cutting approach.
Mayb i should put on some muscles then cut. Would be a lot easier?
quote:
Just eat normal and train for a week.
Yeah that's what i plan to kinda do this week. take a break from dieting cause i think its starting to kill me mentally. Then i'll see what i want to do.
quote:
You ate for many months in a way that was healthy but did not support the overall goal...but you still made progress.
How come? i thought i was eating in a way to lose fat?
(in reply to danmirage)
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RE: My fat loss journal - 5/20/2007 4:23:58 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
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You said you was 6'0" or 1.85m
The good news for you is 6ft is actually 1.83m, 1.85m is actually 72.83 inches, meaning youre nearlly 6'1"
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to saternal)
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RE: My fat loss journal - 5/21/2007 5:06:39 AM
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saternal
Posts: 442
Joined: 10/19/2006
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lolz yeah.
Today had a tiring game of soccer. Felt like i was gonna get a heat stroke after soccer due to the sun being so overpowering. Having a bad migrain now and didn't go to the gym in the end.
Is it ok to repeat HST from Rep 15s?
(in reply to danmirage)
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RE: My fat loss journal - 5/21/2007 6:49:09 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Also, i think i've decided its time to put on some muscles  and enough cutting for now. like you said, my body has been eating too little calories for too long now. Also going back into cutting will prolly make me more depressed at this point in time.
Got a few questions on bulking though.
1) Milk , Bread , Pasta , Fruits. Though i don't intend to eat alot of pasta,
are these mentioned ok for bulking?
2) Should i go HST for bulking? or something different.
3) Cardio? Should i do it? Is it better to get my diet into check 1st before
including any cardio?
4) Whats better for me as a first time bulker? Fullbody routines or a split
training? Or is it something i will have to determine on my own?
5) Is there a difference for post-workout and pre-workout nutrition while
bulking? Do i still take BCAAs during?
6) What macros should i start at? at least 1g/lb protein per body mass?
7) I intend to take creatine but i read from one of your post somewhere
that i should wait a few weeks and get my diet into check before
taking creatine?
8) quote:
If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at adjusting your caloric intake down 250.
--If you are gaining fat and muscle, stay where you are! or if it is too much fat, you can drop calories 250 or add a bit of cardio.
--If you are just gaining muscle go another week as is.
--If you gain muscle and lose fat but gain no weight (or lose weight), add 250 calories
--If you are gaining muscle and losing fat...while gaining weight stay where you are, you are at an optimal balance, muscle will burn more fat.
--If you are just losing fat add 250 calories, then revamp your training it is obviously not sufficient to create muscle gains!
--If at first you are just losing muscle, adjust your caloric intake up 500 calories.
--If you are losing muscle and fat, adjust your caloric intake up 500 calories
--If you are neither gaining nor losing muscle or fat...you are at maintenance. revamp your training it is obviously not sufficient to create muscle gains, adjust your caloric intake up 500 calories.
Is this what i should do for the 1st few weeks of adjusting my diet?
(in reply to saternal)
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RE: My fat loss journal - 5/21/2007 12:10:12 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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quote:
1) Milk , Bread , Pasta , Fruits. Though i don't intend to eat alot of pasta,
are these mentioned ok for bulking?
Make a meal plan....if they fit...they fit.
They are not whole foods and not totally ideal...but as long as you eat in moderation and plan for it, you should be fine.
Make a meal plan you can be happy with. Then just understand how to modifty it and still get what you ned.
quote:
3) Cardio? Should i do it? Is it better to get my diet into check 1st before
including any cardio?
You will want to take a brake. You can do steady state or HIIT cardio for the break...
Then comin gback...you may want to keep cardio to the warm up and cool down, plus all your sports.
quote:
Whats better for me as a first time bulker? Fullbody routines or a split
training? Or is it something i will have to determine on my own?
Variation. Everything else is just a tool.
quote:
5) Is there a difference for post-workout and pre-workout nutrition while
bulking? Do i still take BCAAs during?
Start with the same...
quote:
What macros should i start at? at least 1g/lb protein per body mass?
Do not up your protein suddenly. Simply bring everthing to a normal ratio for you. Since you will train with less caloric expense, just know that you don't need to raise calories much at first.
25-30% fat 50-60% carbs 20-25% protein to start.
quote:
I intend to take creatine but i read from one of your post somewhere
that i should wait a few weeks and get my diet into check before
taking creatine?
At first you want to find the groove where you are gaining muscle...might take a week or two, then add creatine.
quote:
) Should i go HST for bulking? or something different.
Maybe stat with an 12, 10, 8 rep hst...then its time to switch
_____________________________
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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