RE: My fat loss journal
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RE: My fat loss journal - 5/21/2007 12:48:04 PM
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CowboyMouth
Posts: 327
Joined: 4/28/2007
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quote:
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. 
From what I've read it sounds like you've improved your eating habbits throughout the weekdays. Whatever you do becomes habbit. This is a very good thing and you should, no you need, to be proud of your accomplishments.
You always seem to have more trouble on the weekends. A lot of this is probablly subconscious. I deal with the same sorts of things. Monday-Friday eating good is easier for me. I'm getting use to eating at the same times when I wake up at the same time. I'm in the same environment. I know at certain times in the day its time to eat. There is no question on what to eat, because I brought my food with me.
The weekends are harder. If I'm at home, its not too bad. I usually don't get up the same time on the weekends, so my eating times get off, so I have to pay attention more. There is often more going on during the weekends too, making it easy to forget to eat the right things, at the right times. Going out with friends makes temptations harder.
I've spent years associating going out with friends with drinking alcohol and eating junk food. This is a bad habbit and its one I'm breaking. I tell myself the more times I am in these situations and still adhering to my planned diet and my larger goal, the I am building good habbits. Eventually, these habbits will become as second nature as my eating habbits during the week have become.
Finally, for you to be as successful as you want to be, you are going to have to start being more positive. Start concentrating on what you have done. Don't hope to reach your goal, just be excited for when you reach it. I'm with you on this one, too. I often get down on myself, too. Its easier for me to concentrate on what I do wrong instead of what I do right. But I know in order to get to where I want to be, I have to change this. Its a process too - its another habbit that must be built up. So when you catch yourself thinking or saying negative thoughts, turn it around. Don't wonder if you'll ever be able to reach your goal, know it. Visualize where you want to be and do it every day. Catch yourself before you post negative thoughts. If you do hit backspace and change your wording.
I find myself facing similar issues as you do my friend. A lot of the reasons I posted all that is for me as much as for you. So far, my results have been very good, but I still have a long way to go to get where I want to be. But, I will get there. And if I can do it, you can do it. Also, in the same sense, if you can do it, I can do it. So best of luck, stay with it and you'll get there.
(in reply to danmirage)
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RE: My fat loss journal - 5/21/2007 6:24:13 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Thanks for the encouragement buddy =D.
(in reply to CowboyMouth)
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RE: My fat loss journal - 5/21/2007 6:35:46 PM
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saternal
Posts: 442
Joined: 10/19/2006
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ok. I figured out my Maintainence calories to be around 2500 calories.
I'll start off at maintainence and adjust from there?
quote:
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.
Also Dan, when you say their not ideal do you mean their not ideal for muscle gain?
And what type of bread is ok if i ate bread? wholemeal? softgrain? highgrain?
I intend to eat quite a bit of bread because its convenient when i go to school.
I think i'll start the macros at 50% Carbs , 25% protein and 25% fat.
312g carbs , 156g protein , 70g fat.
Will adjust them through weekly measurements. How do i know if what i've gained is muscles when i measure lets say my biceps?
Will also start a brand new journal on bulking =D.
Preworkout
- 0.1 g/lb X bodyweight in EAA
- 0.2 g/lb X bodyweight in High Glycemic Carbs
- 5 grams of EXTRA BCAA
During Workout (especially if WO goes over 40 minutes)
- 0.1 g/lb X bodyweight in BCAA
- 0.2 g/lb X bodyweight in High Glycemic Carbs
Post Workout
- 0.2 g/lb X bodyweight of Hydrolyzed Whey Protein
- 0.4 g/lb X bodyweight in High Glycemic Carbs
- 5 grams of EXTRA BCAA
Not gonna follow this?
< Message edited by saternal -- 5/21/2007 8:34:23 PM >
(in reply to danmirage)
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RE: My fat loss journal - 5/21/2007 9:50:23 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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Yes, use pre and post workout nutrition.
quote:
Also Dan, when you say their not ideal do you mean their not ideal for muscle gain?
And what type of bread is ok if i ate bread? wholemeal? softgrain? highgrain?
For health.
The better choice is from whole grains with no artificials...not as listed on the label, but as listed on the ingredients.
Will adjust them through weekly measurements. How do i know if what i've gained is muscles when i measure lets say my biceps?
you take 3 types of measures.
1) Caliper...RAW calipers measures from at least 4 points
2) Circumference of all 9-10 locations
3) Photos
With caliper and weight you can determine a rough BF% number.
These will tell you if muscles are gorwing and or fat is growing or burning...
_____________________________
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 - 5/21/2007 10:05:43 PM
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saternal
Posts: 442
Joined: 10/19/2006
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For pre workout i just take my milk powder and thats fine?
During i take bcaas and post i take milk powder again?
So basically the measurements will just be like how i used to measure myself while cutting right?
I plan to drink milk quite often while bulking cause i heard its good for musclebuilding. Is 50/25/25 ok for a start?
(in reply to danmirage)
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RE: My fat loss journal - 5/21/2007 10:12:08 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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Milk is just a food like any other. Milk is a sugar and might have undesireable effects.
Be sure to Balance your meals. Ratio looks good for a start. Food quality matters when you are eating frequently!
quote:
So basically the measurements will just be like how i used to measure myself while cutting right?
You never posted sufficiently...so I dont know if you were doing:
1) Caliper...RAW calipers measures from at least 4 points
2) Circumference of all 9-10 locations
3) Photos
quote:
For pre workout i just take my milk powder and thats fine?
Use what you posted...not what you did for cutting.
_____________________________
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 - 5/21/2007 10:48:17 PM
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saternal
Posts: 442
Joined: 10/19/2006
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I didn't take photos weekly or i havent taken them in 1 month since my mum went on holiday to the uk.
1) Caliper...RAW calipers measures from at least 4 points
How is this done?
2) Circumference of all 9-10 locations
These are the arms , neck , calves , forearm , waist , chest , quads?
quote:
Use what you posted...not what you did for cutting.
Whats an EAA?
I'll shift the fruits to pre and post + BCAA
During
BCAA and fruits? how about things like gatorade?
POST
Milk Powder since i have 1 tin left
BCAA
Is that correct?
(in reply to danmirage)
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RE: My fat loss journal - 5/22/2007 12:10:49 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
1) Caliper...RAW calipers measures from at least 4 points
How is this done?
LOL
What I mean is you need to record the mm of each pinch as well as the BF% figures.
The RAW pinch numbers are very helpful!
These are the Upper arm, neck , calves , forearm , waist , hips, chest , quads, around the shoulders...
EAA is essential amino Acids.
Whey will suffice.
During workout carbs are DILUTES not whole foods.
Poweraide might be more like it..but still not ideal...
Just get the protein and carbs measured right in the pre/post...given that you will use the milk for now..then switch to whey later...
_____________________________
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 - 5/22/2007 12:58:44 AM
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saternal
Posts: 442
Joined: 10/19/2006
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lol. I've been doing that =D. But noticed that they go up and down sometimes stay every week.
And btw how come my protein shouldn't increase?
Also Dan, When can i start including cardio into my workouts because i plan to bulk but keep myself fit at the same time.
< Message edited by saternal -- 5/22/2007 8:20:09 AM >
(in reply to danmirage)
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RE: My fat loss journal - 5/22/2007 4:15:37 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Went shopping just now for some bread and cereal.
I noticed most breads contained unhydrogentaed vegetable shortenings or vegetable oils. What's the diff?
Anyways i got a multigrain bread , kellogg's nutri-grain, organic peanut butter that contains roasted peanuts, palm oil and sea salt and some organic rice cakes.
Nevertheless, here's my meal plan. Pls critique me badly if need be!
Meal 1:
- 2 servings of kellogg's nutri-grain
- 1 serving (200ml) of lowfat high calcium Milk
- 1 Egg
- 1 organic rice cake
470 calories , 68g carb , 27g protein , 8g fat
Meal 2:
- 200g sweet potato
- 100g carrots
- 120g Cod
- 1 serving flaxseed oil
- 1 organic rice cake
491 calories , 65g carb , 26g protein , 12g fat
Meal 3:
- 5 slices of multi-grain bread
- 2 serving of Organic Peanut Butter
537 calories , 59g carb , 29g protein , 20g fat
Meal 4:
- 200g Sweet Potato
- 150g Broccoli
- 3oz Salmon
- 1 walnut
- 1 organic rice cake
440 calories , 66g carb , 26g protein , 9g fat
Meal 5:
- 3oz topside
- 225g potato
- 150g broccoli
- 10 almonds
- 1 organic rice cake
487 calories , 68g carb , 32g protein , 11g fat
Meal 6:
- 2 organic rice cake
- 100g tomato
- 100g lettuce
- 1 serving of cottage cheese
- 2 walnuts
343 calories , 45g carb , 17g protein , 11gfat
Total: 2769 Calories , 371g carbs , 158g protein , 71g fat
50% c / 25% p /25% f 
This meal plan took quite a while to plan cause i was trying my best to get 50/25/25 on fitday itself and i finally did it.
I know i eat lots of bread and that rice cake thingy but it was included because of the convenience i get. The rice cake was included in almost every meal because i was trying to reach the perfect macros. However, if need be pls let me know if it is necessary take out certain things since its not ideal.
(in reply to saternal)
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RE: My fat loss journal - 5/22/2007 8:23:14 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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quote:
Meal 3:
- 5 slices of multi-grain bread
- 2 serving of Organic Peanut Butter
537 calories , 59g carb , 29g protein , 20g fat
Where is the lean protein and the vegetable?
Every meal:
Lean protein
Starchy carb
Fibrous carb (vegetable or fruit)
Bread converts to fat very easily.
It also takes almost no calories to consume whereas an equal amount of calories from rice takes about 10% of its own calories to process.
Whenever possible, use whole foods.
I understand the desire for faster, easier meals, so get whole foods every meal you can.
quote:
Meal 6:
- 2 organic rice cake
- 100g tomato
- 100g lettuce
- 1 serving of cottage cheese
- 2 walnuts
Try to make this a whole food meal that is low in sugar. Cottage cheese is high in sugar.
Fish, salad, brown rice...???
You wanted 2500 calories, so try to dial it back to 2500.
quote:
And btw how come my protein shouldn't increase?
Because you want to gradually increase protein...the body adapts to the amount of protein we take in. You want the adaptation to be GROWTH!
_____________________________
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 - 5/22/2007 9:24:58 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Meal 1:
- 2 servings of kellogg's nutri-grain
- 1 serving (200ml) of lowfat high calcium Milk
- 1 Egg
400 calories , 53g carb , 26g protein , 8g fat
Meal 2:
- 200g sweet potato
- 100g carrots
- 120g Cod
- 1 serving flaxseed oil
421 calories , 50g carb , 25g protein , 12g fat
Meal 3:
- 3oz chicken breast
- 3 organic rice cakes
- 2 serving of Organic Peanut Butter
- 100g carrots
487 calories , 57g carb , 30g protein , 13g fat
Meal 4:
- 200g Sweet Potato
- 150g Broccoli
- 3oz Salmon
- 1 walnut
370 calories , 51g carb , 25g protein , 9g fat
Meal 5:
- 3oz topside
- 225g potato
- 150g broccoli
- 10 almonds
- 1 organic rice cake
487 calories , 68g carb , 32g protein , 11g fat
Meal 6:
- 3 organic rice cake
- 100g tomato
- 100g lettuce
- 1 serving can of tuna
- 3 walnuts
368 calories , 54g carb , 17g protein , 9g fat
Total: 2534 Calories , 333g carbs , 155g protein , 62g fat
50% c / 26% pro / 24% fat
Fat wise i'm
Sat:
12 g
Poly:
21 g
Mono:
13 g
That's the best macros i could get =( coulnd't get the prefered 50/25/25 but was close though.
Does this look better?
On another note, my eating has been quite horrible and quite clean at times this week. Think i've grown fatter just buy going off. lols eating lots of homemade pancakes.
< Message edited by saternal -- 5/22/2007 9:27:05 AM >
(in reply to saternal)
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RE: My fat loss journal - 5/22/2007 10:59:24 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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Now, you want to look at the Pre and post workout nutrition and its effect on the meal planning...
TRaining days vs off days will have different menus...
You will find that you are skimming carbs from meals so the calories and ratio still works...with the added ~70 grams of carbs
You are also adding in about 35 grams of protein on the training days. Thats 400 calories +-
quote:
Some people say its good to go to sleep with because it takes long to digest but will a meat be better?
A complete meal with a lean protein such as you now have is probably going to be better.
Macros +- a few % is fine.
You are doing GREAT!!!!
_____________________________
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 - 5/22/2007 4:21:48 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Ok that'll prolly be my non-training day menu.
Will spend some time planning a training day menu.
Hmmm. For my pre workout nutrition, i calculated, i dun have EAA so if i take 17g (0.1g/lb)of protein from my milk powder will that be fine + BCAAs? the carbs will come from milk powder too about 24.6g (0.14g/lb) which still isn't 0.2g/lb the ideal amount. But is 24.6g ok?
As for my post, its 34g whey (0.2g/lb) + 49.2g carb (0.28g/lb) from milk powder + 1 orange + 1 tsp of BCAAs.
This is around 51g protein and 91.8g carbs. Is this correct or am i missing something? If its correct my menu for non-training days is gonna be quite small
BTW what do you think is a good goal for a first time bulker?
I figured its either weight , strength or no goal at all?
< Message edited by saternal -- 5/22/2007 5:15:55 PM >
(in reply to danmirage)
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RE: My fat loss journal - 5/22/2007 9:57:11 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Would 200 lbs be a good goal before i cut?
Today went to the gym to get my 12 rep maxes gym lasted almost 2 hours so i didn't do any cardio after that. But had my normal nutrition here and there.
Dan do you have any creatine to recommend?
Have you also heard of accumeasure digital fat calipers?
(in reply to danmirage)
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RE: My fat loss journal - 5/23/2007 3:36:42 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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Finally!!!
Meal 1:
- 3 slices of Nutri-Grain Bread
- 1 Egg
- 50g carrots
331 calories , 40g carbs , 21g protein , 10g fat
Meal 2:
- 100g broccoli
- 150g sweet potato
- 2oz salmon
- 2 walnuts
295 calories , 38g carbs , 18g protein , 9g fat
Meal 3:
- 100g carrots
- 150g sweet potato
- 3oz cod
- 1 tbsp flaxseed oil
350 calories , 40g carbs , 18g protein , 12g fat
Meal 4:
- 150g sweet potato
- 50g broccoli
- 1oz chicken breast
- 1 serving of organic peanut butter
248 calories , 35g carbs , 13g protein , 7g fat
Meal 5:
- 2oz topside
- 2 organic rice cakes
- 100g carrots
- 10 almonds
327 calories , 42 carbs , 18g protein , 9g fat
Meal 6:
- 2 organic rice cake
- 100g Lettuce
- 100g Tomato
- 5 walnuts
- 1 serving of canned tuna
398 calories , 39g carbs , 16g protein , 9g fat
Total: 2486 Calories , 327g carbs , 157g protein , 63g fat
48% c / 27% p /25% f
Close again! please critique! i hope its good!
As for the creatine again they don't have pure one like the whey =/ I heard some good reviews about BSN Cellmass and Storm.
< Message edited by saternal -- 5/23/2007 3:38:30 AM >
(in reply to danmirage)
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