My fat loss journal

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

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!

Nice job!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

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

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.

As for week 2, i don't feel any soreness anymore which suggest that my muscles prolly adapt real fast.

NOOOOOO!
 
It has nothing to do with that.
 
It means your fitness level has improved.
 
Pain relates to 2 things generally...
1) Waste byproducts (lactic acid) which build up in muscle and that have not been removed....
 
- so you got better at removing them -
 
2) microtrauma in muscle
 
- your pain threshold has shifted you you don't feel that as much -
 
You are doing great!!!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

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!!!

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.

You pre exhausted the triceps which is a supporting muscle for chest work, so arms blew out before chest!
 
Do not train biceps or real delt before back or triceps or front shoulders before chest on the same day...
 

I'm wondering if the warmup and cooldown has to be taken into account as part of the time i take in my workout?

NO.

Gonna rest abit before my next
meal! Gotta love eating six meals a day =D

Haaaaa ha ha ha ha!!! Thats the truth.
 
You learn to love it later!
 
You got me psyched!
I want to go train!!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

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.

Some photos i just took today. Sorry if it ain't very clear the handphone's camera sucks !

Attached Image(s)

Side

Attached Image(s)

Back

Attached Image(s)

STUPID TUMMY GO TO HELL!!!

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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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

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!