Weight Loss
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My dieting has been sloppy and probably with zero results in the past 2 weeks due to 1. social eating. 2. indulging in a lot of treats. My exercise however, has been on point- this is a recurring theme where my exercise is consistent.
Re-commitment:
Meal 1, 350 calories.
Snack: 300 calories
Meal 2, 450 calories
Snack 2: 100 calories
bought workout rings to put over calluses and to prevent other ones from forming.
** I want to add a extra 30-minute walk a day (6 days a week) until I hit 145 lbs.
-elbow sleeves: they definitely do protect the elbows from pressure
-I looks like my body fat is low enough in the morning that I could potentially "display abs". I currently don't do abs at all. I don't like to work out abs as I am afraid of lower back injuries and my body fat was previously too high to have an 8-pack.
@Stromboli1 what do you do for abs??
Crunches, sit ups, planks, etc
He just won the Men's physique Olympia competition (the lowest level of the Olympia) . This is his "shredding" diet
He still eats however, an enormous amount of protein (288 grams). Little fat (54 grams) and 248 grams of carbs.
Changes due to joint pressure:
Workout:
Chest/back and upper arms
Shoulders and forearms
Rest day
Chest/back and upper arms
Shoulders and forearms
Rest day
Rest day
+ Omega 3 consumption capsules
+ 600 calories of snacks (300 calories from fatty sweets, 300 calories from bread)
+decrease carb consumption replace with fat consumption
other meal experiment:
- Meal 1 : meal with rice (550 calories)
- Meal 2: meal with juice (450 calories)
Snacks: 400 calories (200 from fatty sweets- 2 or 3 pieces, 200 from bread- 3 slices)
I want to experiment with the low-carb diet for a few days.
Meal 1 (350 calories)
Snack 1(400 calories from fat)
Meal 2 (450 calories)
Snack 2 (200 calories from fat)
700 calories from fat sources
400 calories from protein sources
300 calories from carb sources.
I've been on the low carb diet (at least 50 % from nuts , 30% from protein, 20 % from carb (OJ and vegetables) for the first time. some interesting effects:
- No insulin spikes so no energy crash all day long. HOWEVER, not as much energy as when I'm on carbs. It's a weird feeling, eg. I'm used to feeling higher energy and sharper on carbs, and then a decline. No insulin activated from eating fats, so my body is more often in fat-burning mode and I can feel it.
- Nuts satiate much better than I thought but they taste like crap. They are extremely easy to over-consume and need to be rationed by using measuring spoons/cups. It's weird having an empty stomach that isn't hungry.
- Carbs taste like manna from heaven now
-. I have long known for a long time that on a carb diet I cannot get rid of the final layer of fat without extremely long, heavy and exhausting cardio everyday. I hope that this diet will be what brings out my abs and gets rid of the excess fat elsewhere
my weight is down to 150 lbs today
The Broccoli I eat every day is a very efficient way to get vitamin C- this means that I have been drinking 1 glass of OJ for negative reasons for many years! (110 calories from sugars)
It seems that my weight has stabilized at around 150 lbs and my guess is I'm about 5-7 lbs of fat away from low bodyfat (approaching 10% with defined abs).
Low carb diet days has been good so far. I now cut fats by 150 calories:
Meal 1 (350 calories)
Meal 2 (350 calories)
Snack (450 calories from fat)
And I always cave into some small carb snack , keep it low and below 200 calories
-Taking 1 gram of fish oil a day has helped with inflammation
-I estimate that I gain about 1/3 rd of a pound in days of a week that I don't diet. On occasion, 1/2 a pound.
I'm in good shape now but the last 5 lbs seems to be unbreakable. Also, the weather makes it harder to exercise outside.
New routine:
S Walk x 1:30
M Weights x 1, Walk 1:30
T Weights x 1, Walk 1:30
W Walk 1:30
Th Weights x 1, Walk 1:30
Fri Weights x 1, Walk 1:30
I was on the right track to reduce that last 5 pounds or so but the holidays reversed the track..
- My modest increase in exercise has tracked a modest increase in eating- a loosening of discipline
-Can't really exercise any more than this, so I have to be more strict on my diet.
Meal 1 (350 calories)
Meal 2 (350 calories)
Snack (400 or 500 calories or 700 from fat)
Snack (300 or 200 calories or 0 from carb)
*** Must not consume more than 200 calories of carb pre-workout, must leave a reserve
*** Must not consume all of fat calories pre-workout, must leave a reserve.
**Overall, this compromise (Carb and Fat) has not worked well enough- the carbs spike the insulin and increase my appetite during the diet day so I end up consuming more overall. I am switching back to fats (700 calories) for my snack portion.
Notes on what has happened since:
-My weight loss goals are still the same- the final 5-10 lbs of fat. This "layer" is especially stubborn and the body tries its best to prevent its loss.
-Doing a mixed carb/fat diet day routine is too unsteady to manage. What happens is usually that one side of the equation gets too high due to insulin spikes so I lose my deficit. Keep it to fats and avoid all carbs. Edit: I changed my mind again, it seems that I do need some carbs in the morning or my brain isn't operating well enough. Changed it to no carbs in the afternoon/night.
-I consume the fat portion way too quickly in the day, I need to leave a sizable (300 calorie or so ) "reserve" for post Meal #2. what frequently happens is that I get offered something and I consume it due to peer pressure, thus breaking any gains for the diet day.
-My body is still sending faint "feed me carbs" signals after I consume 450 fat calories in the morning- I need to ignore them better and not cave in until Meal #2.
Simple and correct:
7-week review on weight loss:- These have been the worst dieting period (dieted only 50% of the time and broke even or had a cheat day for the rest) to date but I still lost around 3 pounds of bodyfat. Made some mistakes.
Lessons learned:
- I believe that I didn't gain bodyfat only because I tripled! my fast walking (cardio) in response to the increased intake. This saved me over all other tactics.
-This is not however, a long term solution. I am starting to "feel it" very mildly in my knees which has prevented any further increase. When I lose the weight I will see if i can dial it down to 50 minutes a day for maintenance.
-I've had problems with a low-carb diet which cased me to overeat fats and lose a little progress. I just don't respond well enough to it. what I learned: I need about 200 calories from carbs in the morning to wake up my brain. In the afternoon, and night, I still have mild cravings for carbs.
-Reworked diet:
-750 from 2 x meals
-250 from fat in the morning, 200 reserved for the afternoon
-200 from carbs in the morning, 100 reserved for the afternoon
*carbs consumed WITH fat to slow down rate of digestion and provide dual benefits.
-Judging from the mirror, I have 7 lbs of bodyfat to lose and I should be done or almost done.
-I've had a small amount of muscle gain (muscle gain has slowed down and stabilized) although it is not my goal.
had a breakeven day today (2,100 calories) and made several mistakes, which is a good reinforcement/learning lesson:
- Eat a meal first, and DO NOT eat carbs. Eating carbs jumps starts the insulin cycle which made me hungrier all day.
-No candies at all, they spike insulin. No white bread at all, they spike insulin big time.
-Eat 200 calories from fat soon after Meal #1, to stabilize blood sugar for 4-6 hours, and then add small amounts of carbs if needed.
-Do not eat food that is offered to you by others. Store it for later.
I was offered junk food again today and I caved in without thinking- effectively erases gains made by today's workout.
-Lost a few pounds of fat- only 3 or so pounds of belly fat left to loose
-I'm losing it at an extremely slow rate (1 pound a month) despite dieting most of the time and following a regular exercise plan
-A key change for diet (consume 450 calories from fat split up for breakfast and midday). Only trace calories from fat consumed in the afternnoon/night. This seems to be effective in stabilizing blood sugar/cravings during the day. (fat has a 5-6 hour digestive cycle) A mistake I made was to space the fat consumption out too much, and consuming it at night is a waste.