RE: My fat loss journal
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RE: My fat loss journal - 3/25/2007 7:42:38 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Skipped another session of gym today. Didn't have the mood to go =(. Gonna play some Basketball again in the evening.
Went to next page =/. i got some questions on the previous page
< Message edited by saternal -- 3/25/2007 7:46:50 PM >
(in reply to saternal)
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RE: My fat loss journal - 3/25/2007 8:12:44 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
I see. I guess i'll just buy the fish oil for now.How do you usually take your fish oil? just have it with everyone of the 6 meals? how about multivitamins tablets?
I take my fish oil and multi in the am. If I have a 2-A-day multi then I have one AM and one around 4.
quote:
Dan should i be looking to gain a pound a week if i'm trying to cut fat but gain muscle? and should BF% be checked every week?
Are you tracking your body composition? Because weight has nothing to do with it. You want to reduce fat mass and occasionally switch to gaining lean mass.
This is, as a % of total body weight.
At the moment you are looking to drop fat mass. At first, your weight might not change because you might gain muscle and lose fat at the same time. Later you would pretty much lose fat weight by itself.
Questions?
_____________________________
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 - 3/25/2007 9:46:16 PM
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saternal
Posts: 442
Joined: 10/19/2006
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No wonder i noticed my weight was the same throughout the first few weeks of the TBT programme and my new diet.
Then how would i know if i should be adjusting my diet in terms of calories consumed?
Also this is my last week of my TBT programme so i would be taking a break for a week. Should i take a break from my HIIT training also? its at its 4th week now.
Whats a good follow up programme after i finish my TBT?
Had a damn tiring game of basketball today....ran alot!
Had to wait close to an hour before i got home..was tempted to just buy some food from the hawker centre but i resisted =D.
Ate a very late meal at 1:30 am cause i was still awake =(. Mayb i should cut down to 5 meals a day since my timings for the pass 3 days haven't been great.
Also. Finally gonna get calipers to measure my body compositions. Getting mulivits also - http://www.tsw.com.sg/product_detail.asp?product=NOW_DAILY_VITS
the instructions for the fish oil says take 2 softgels 1-3 times daily. should i just take 1 with each of my 6 meals?
I noticed that carrots , sweet potatos all contain alot of sugar are they really ok to eat as part of the meals?
And i also noticed that my intake of potassium is much higher then sodium just from this diet. is tat about right?
< Message edited by saternal -- 3/26/2007 10:49:08 AM >
(in reply to danmirage)
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RE: My fat loss journal - 3/27/2007 7:17:31 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Woke up quite late today around 10:30 AM. Ate ( 11:30am )then went for a movie. I resisted popcorn again =D. However i didn't manage to eat until 3:30 pm, 1 hour behind schedule =(.
Only managed to eat 4 meals today =(. Also ate too much fat in the morning (21g). Managed to eat 26% fats, 41% carbs and 33% protein today. But only 1833 calories =(.
My diet consists of about 2 servings of fish (4 oz / 100g ) per day does that mean i don't need fish oil tablets?
< Message edited by saternal -- 3/27/2007 7:19:12 AM >
(in reply to saternal)
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RE: My fat loss journal - 3/27/2007 5:17:39 PM
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saternal
Posts: 442
Joined: 10/19/2006
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I think my meal planning is fine just that some days when i go out i'm not sure how long i'll be out for and i end up missing the next meal for a while. I just hope that my body doesn't react badly to the changes in calorie intakes for the pass few days.
Do you get alot of potassium in your diet Dan? cause i get a hell load just from the basic nutrients in the food.
Meal 1 (7:30)
6 egg whites - Steamed for 15 minutes
150-200g of potato or sweet potato or 1 serving of oatmeal
200-300g of broccoli or carrots
1 tbsp of flaxseed oil
~54g carbs , 33g protein , 12g fat
PWO - 18g of whey powder (half hour before workout)
Post - 18g of whey powder (immediately after workout)
Meal 2 (10:30-11) Depends how quick i get home from gym
3oz of lean protein - Fish (Salmon/Cod) , Skinless Chicken Breast.
150-200g Potato or sweet potato or 1 serving of kidney beans
200g-300g of broccoli or carrots
Meal 3 (1:30)
Same as Meal 2 or i might make a salad with as much lettuce as i can eat and some kidney beans.
Meal 4 (4:30)
Same as Meal 3
Meal 5 (7:00)
Same as Meal 3
Meal 6 (10:00)
Same as Meal 3. Or i might use oatmeal instead of sweet potatos or potatos.
Overall = 2400 calories , 300g carb , 180g protein , 53g fat
This is basically my diet plan(50% carbs , 30% protein , 20% fat) that i've been trying my best to keep to in terms of the amount i take in and the timing. Does it look good?
Also whats the difference in the sugar in carrots for example and normal sugar?
(in reply to danmirage)
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RE: My fat loss journal - 3/27/2007 8:32:52 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Today's workout was great =D. Did antagonist training.
Chest/back
Lowerback/Delts
Triceps/Biceps
Felt quite tired before my HIIT cardio. Nevertheless i managed to complete the 9 minute run and did a slow cool down. Also did some Ab exercises.
I've been sweating since i cam home even after eating and showering. Might be the weather =s.
I weighed myself today : 170 pounds.
How about the Fat and Carbs area? i think i'll slowly decrease the protein intake. I've tried my best at 25% but i just seem to love eating more protein lols..
Almonds hmm but would that be considered a full meal? or its better to take it then to miss a meal by an hour.
(in reply to danmirage)
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RE: My fat loss journal - 3/27/2007 11:10:42 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Heehee when it comes to meat i can't stop =D. I literally ate a roast every 2 days in melbourne. Goat's leg every week as well =D.
Hey Dan what's a good follow up programme to the TBT programme i'm on now. Its alrdy week 8 - so fast!. Gonna take a break next week from HIIT (week 4) as well.
(in reply to danmirage)
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RE: My fat loss journal - 3/28/2007 1:47:52 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Dan is the difference between the amount of protein in raw meat and the amount of protein in cooked meat a big gap? because i always measure my food before their cooked.
Could you also post a link for HST. thx
(in reply to danmirage)
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RE: My fat loss journal - 3/28/2007 2:06:23 AM
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saternal
Posts: 442
Joined: 10/19/2006
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What if i'm cooking 3 oz of chicken. how much protein would be left if i do a pre cooking measurement and not a post measurement?
Or should i just start measuring my food post cook and read off the nutrition tables?
(in reply to danmirage)
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RE: My fat loss journal - 3/28/2007 2:25:57 AM
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saternal
Posts: 442
Joined: 10/19/2006
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http://www.nal.usda.gov/fnic/foodcomp/search/
Thats what i use. They got both. But i'm just wondering which is better to get my diet in place as accurately as possible
(in reply to danmirage)
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RE: My fat loss journal - 3/28/2007 2:51:43 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Hey Dan sry i'm finding this HST really hard to understand. lols. I've tried looking at the forums but all i see is this thing about 10 rep max 15 rep max and 5 rep max. i Don't get what your supposed to do =(
(in reply to danmirage)
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RE: My fat loss journal - 3/28/2007 7:21:03 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Hey Dan, about my diet are the food i'm eating good food?
also should i revolve my det around 50% carbs , 25% protein and 25% fat? 2400 calories in total. If so, each meal will be like 2 oz of protein since the broccolis i usually eat contain protein on its own as well as the sweet potatos and potatos
(in reply to danmirage)
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